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Bicycle Bulletin Board: San Diego, California area BBS phone -- (619) 720-1830
╔══════════════════════════════════════╦════════════════════════════╗
║ ╥───╖ ╥ ╓──┐ ╥ ┬ ╓──┐ ╥ ╓──┐ ║ BBB spins 180 M i386 3/2400║
║ ║ ╙┐ ║ ║ ╙─╥─┘ ║ ║ ╟─ ║ "Use A Helmet When Riding" ║
║ ║ │ ║ ║ ║ ║ ║ ║ ║ Thanks For Rolling Around! ║
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║ ╥───╖ ╥ ┬ ╥ ╥ ╓──┐┌─╥─┐ ╥ ╥╖ ┬ ║ Home Of The John Howard ║
║ ║ ╙┐ ║ │ ║ ║ ╟─ ║ ║ ║╙┐│ ║ * SCHOOL OF CHAMPIONS * ║
║ ║ │ ║ │ ║ ║ ║ ║ ║ ║ ││ ║ * Ride Boards * Want Ads * ║
║ ╨────┘ ╙──┘ ╙──┘╙──┘╙──┘ ╨ ╨ ╨ └┴ ║OLYMPIC FACTS & FEATS TRIVIA║
║ ╥───╖ ╓────┐ ╓─┐ ╥──╖ ╥────┐ ╠════════════════════════════╣
║ ║ ╙┐ ║ │ ╓╨─┴┐ ║ ╙┐ ║ │ ║ The Bicycle Bulletin Board ║
║ ║ │ ║ │ ║ │ ║ │ ║ │ ║ P.O. Box 4160, Carlsbad CA ║
║ ╨────┘ ╙────┘ ╨ ┴ ╨ ┴ ╨────┘ ║ 92018 USA vox 619-729-7611 ║
╚══════════════════════════════════════╩════════════════════════════╝
┌─────────────────────────────────────────────────────────────────┐
│ * BBB BULLETINS * (COLOR USERS, TRY 19 AND 20 FOR FUN ADS!) │
├───────────────────────────────────────┬─────────────────────────┴──────────┐
│ 1 - BBB Information │ 11 - Howard School Of Champions │
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>>>>>>>>> MAIN MENU <<<<<<<<<
<B>........... Bulletins Menu <C>.... Comments To The Coach
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File Area #1 " BICYCLE BULLETIN BOARD "
File Area #2 " BICYCLING \ HEALTH \ RECREATION "
File Area #3 " SOMETHING FOR EVERYONE "
File Area #4 " Recent Uploads "
File Area 1 - Bicycle Bulleti Board Files
ANIMATED.BIK 882 01-15-90 ANSI Color Animated Welcome Bicycle
BBB 2,249 03-16-91 Please Help Support BBB, Become A Patron
BBBFILE.LST 45,674 03-10-91 List Of Files For Download From This BBS!
FILELIST.ZIP 22,070 03-10-91 BBB File List - PK Zipped All For YOU
BBBLOGO.ZIP 10,754 07-27-89* Our Famous Logo Graphic (VID)
BYBYBBB 615 03-20-89 BBB'S Famous ANSI Color GOODBYE Screen
BIKEBOOK.CAT 36,752 01-01-91 Largest Bicycle Book Catalog From Sunbelt
BIKE-CAT.ZIP 16,714 02-01-91 Same As Above
BIKEBOOK.CAL 4,639 03-02-89 California Bicycle Touring Book List
BIKECENT.MAP 1,783 03-02-89 BikeCentenial Touring Maps List-THE BEST!
BIKECAT.WJ 2,460 03-05-89 WORLD JOURNEYS Bicycle Touring Catalog
BOOKCAT.INT 2,428 03-02-89 International Touring
CALIF.MAP 1,637 03-02-89 Bicycle Touring Maps List-CA, COAST, INLAND
CANADA.CAT 1,716 03-02-89 Book Catalog West Coast,Canada Over 300 Tours
CANADA.MAP 1,573 03-02-89 Bicycle Touring Maps List Canada, Victoria
CARTOON.ZIP 15,795 07-27-89* What Dogs Must Think When We Ride By (VID)
CATS.DOC 1,583 06-01-89 Computer Aided Training Software
CHAMPION.DOC 5,363 12-29-88 THE JOHN HOWARD SCHOOL OF CHAMPIONS
CHINA.ZIP 18,374 08-05-89* Crushed Bicycle At Tienimin Square (VID)
EARTHRIS.TXT 2,405 03-20-89 Discover The Benefits Of EarthRise Spirulina
FAVRIDES.TXT 5,031 12-16-89 RESULTS OF BBB'S VOTING BOOTH DOORS: OPINIONS
FAVSHOPS.TXT 8,831 12-16-89 STORIES AND REAL COMMENTS BY REAL PEOPLE !
FORMULA.TXT 6,417 01-13-89 Contents Of Matol Botanical Km Health Product
GLEMOND.ZIP 17,051 08-05-89* Tour Winner (VID)
HANAKAH.ZIP 609 12-15-89 ANSI Display "HAPPY HANNUKAH"
HISTORY.TXT 2,970 01-13-89 Origin Of Dr. Jurak's Km Botanical Product
INFORMAT.SOC 1,015 12-30-88 John Howard School Of Champions Info
JHOWARD.TXT 1,329 11-11-88 Who Is John Howard?
JH01.TXT 4,426 04-17-90 THE HOWARD FILES-ARE YOU BRAIN TRAINED?
JH02.TXT 6,969 04-17-90 THE HOWARD FILES-BEHIND THE MOTOR
JH03.TXT 9,461 04-17-90 THE HOWARD FILES-BIKE POSITIONING
JH04.TXT 5,495 04-17-90 BAR WARS COMMON SENSE GUIDE TO BARS
JH05.TXT 5,845 04-17-90 THE `BREATHPLAY' EDGE TO HIGH PERFORMANCE
JH06.TXT 4,426 04-17-90 FINE TUNING WITH CRANKS AND CHAINRINGS
JH07.TXT 4,472 04-17-90 THE GHOST OF EXCESS BAGGAGE
JH08.TXT 5,677 04-17-90 IMPROVING YOUR PERFORMANCE
JH09.TXT 4,310 04-17-90 THE IMPORTANCE AND BENEFITS OF MASSAGE
JH10.TXT 4,624 04-17-90 RACE DAY CHECKLIST
JH11.TXT 7,333 04-17-90 AVOIDING EARLY SEASON INJURIES AND PAIN
JH12.TXT 3,780 04-17-90 TURNING CIRCLES
CLIMBING.JH 4,693 12-24-90 ADVISE ON FORM FOR CLIMBING
CORNERIN.JH 7,090 12-24-90 MORE GOOD ADVISE
MONITMAN.JH 5,375 12-24-90 HEART MONITOR MANIA
STOPPING.JH 5,703 12-24-90 MORE GOOD BIKE HANDLING TIPS
JH.ZIP 48,422 12-24-90 THE HOWARD CHRONICLES ALL ZIPPED FOR YOU!
LJRWS.ZIP 18,088 07-16-89* La Jolla Rough Water Swim '89 Shirt Design
MEXICO.MAP 1,946 03-02-89 Baja And Central, Gulf, Yuctan Map List
MISC.MAP 576 03-02-89 Texas, Central America, Costa Rica
NEIL.ZIP 18,245 08-20-89* Me San Diego Trib 8-17 (VID)
NOVNEWS.ZIP 26,145 11-19-90 Olympics Press Release For Nov '90
OLDONES.ZIP 116,385 08-04-89* Old Cycles - GREAT ! (VID)
OLYMPIC.DOC 1,141 11-20-90 BBB EXCLUSIVE! NEW OLYMPIC TRIVIA GAME!
OLYTRIV.ZIP 32,442 11-20-90 Olympic Facts And Feats Trivia Game-FUN!
PICS001.ZIP 71,776 07-15-89* British Cycling Greats (4 PICS)
PICS002.ZIP 35,375 07-15-89* RacerMate CompuTrainer And John Howard (VID)
PICS003.ZIP 49,945 07-15-89* My Medici Pro-Strada (3 PICS) (VID)
PICSHOW.ZIP 32,016 07-15-89* VID UTILITY + Carlsbad Triathlon T-Shirt
README.TXT 1,524 10-22-89 YOU Set The Pace Here At BBB: VALUABLE TIPS!!
REASONS2.HLP 1,161 09-19-89 The Spirit Of Bulletin Boards And Shareware
SANDIEGO.CAL 12,153 01-10-91 Bicycling Calendar - Most '91 SD Area Events
SCHEDULE.SOC 881 03-16-90 Schedule For J H School Of Champions 1990
SDOLYTC.ZIP 17,159 11-30-90 New 3rd US Olympic Training Center/San Diego
SHIFTIN.ZIP 16,271 08-22-89* Me Again-Shifting Gears-Carlsbad Triathlon
TIGHTS.ZIP 15,586 08-05-89* Old Ad For Cycling Cloths (VID)
TOPDOWN.TXT 5,725 02-02-90 File Download Distribution List
TRITODAY.TXT 397 04-17-90 Thank You TRI-ATHLETE TODAY Magazine !!!!
TT.LST 512 11-01-88 TOP TEN REASONS TO JOIN BBB
TTT.HLP 1,444 10-11-89 TOP TEN TIPS FOR USING BBB
VELO.ZIP 18,902 08-05-89* A VELOCIPEDE Circa 1866 Show Your Kids! (VID)
VIDEO.CAT 2,246 03-02-89 Cycling Video List
VIDEO.SRC 1,359 11-14-89 Bicycling VIDEO SOURCE List For USA
WASHING.CAT 3,375 03-02-89 WashN, W Coast Bike Tour Book Catalog
WASHING.MAP 2,266 03-02-89 Bicycle Touring Map List Wash, Ore
WORKOUT 1,169 07-31-89 What Is A Workout? Fine Essay By G. Allen
YUELL.TXT 1,113 08-19-90 Harold Yuell, Famous 1920's Racer, Dies.
VID.EXE 23,361 01-01-91 * Utility To Display Picture (.VID) Files
NB: Files Marked " * " (VID) Are PICTURE Files For VID Viewing:
Simply Download PICSHOW.ZIP FIRST, To Obtain VID Utility...
BICYCLING / HEALTH AND FITNESS / RECREATION
&
COMPUTER AIDED TRAINING SYSTEMS
21CC.ZIP 365,312 07-11-90 21st CENTURY CYCLING LOG
ABIKELOG.ZIP 23,575 05-17-89 Z-80. Set of four including source.
AGETEST.ZIP 6,016 05-21-91 Basic. Your Medical Age + Stress Test
BAKER99.ZIP 245,702 01-12-90 THE COMPUTER BAKER - 99 Great Recipes !
BARCELON.XXV 1,487 10-01-90 1992 Olympic Games Calendar - Sports Div.
BARC1992.XXV 1,032 10-01-90 IOC's Final Olympics Games Program
BCFACT 9,977 03-06-89 BIKECENTENIAL: The Facts At A Glance
BIKDIARY.ZIP 71,237 01-01-90 Bicycling Diary
BIKE01.ZIP 42,343 12-10-89 Gearing Calculator For Up To 21 Speeds
BIKE31.ZIP 16,730 11-28-88 Gearing Calculator Shareware
BIKEORGS 10,108 01-10-89 INTERNATIONAL BICYCLING ORGANIZATIONS
BIKESPP.TXT 406 11-13-89 Top Ten Countries With Most Cycles Per Person
BIKEWKS.ZIP 8,192 04-08-90 Various Worksheets For Bicyclists
BIKREPAR.ZIP 139,533 05-17-91 The Complete Bike Repair Manual! Great!
BIO-BEST.ZIP 20,066 12-22-89 The Best BIO-RYTHM Cacculator
CALCALC.ZIP 41,472 04-29-90 Program Tracks Calories For Weight Control
CALCON.TXT 644 09-09-90 Calorie Consumption Chart
CALTRAK.ZIP 31,756 12-22-89 Calorie Tracker!
CHILL.ZIP 30,766 08-03-89 Calculates Wind Chill Factor
COACH42.ZIP 66,393 12-11-89 VERSION 4.2 ... CHECK IT OUT!
COMPUCYC.ZIP 51,863 12-09-88 Demo of Comp-U-Cycle Training System
CREDNTLS.OLY 2,410 10-01-90 Press Credential Regulations - XXV Olympics
CVRISK.ZIP 3,181 08-21-89 Determine Cardiovascular Health
CYCLE.DOC 3,015 12-12-88 Product description for Comp-U-Cycle
CYCLE.ZIP 88,233 03-22-90 CYCLE SMART V 1.0 Animated Bicycle Gearing!
CYCLELOG.ZIP 94,006 09-25-90 Another Good No Frills Bicycling Log
EXER10.ZIP 38,726 08-12-89 Exercise Designer 4 Weight Training W/Report
FOODSMP7.ZIP 98,885 03-30-90 FOOD FOR A SMALL PLANET Version 4.0
GEARING.WKS 5,378 12-03-88 LOTUS Gearing Worksheet for Graph Viewing
GRCOACH.ZIP 62,123 12-08-89 RUNNING COACH With Graphs
INDEX88.ZIP 17,218 12-16-88 BICYCLING Mag's Article Index For 1988
INTPOINT.TXT 1,700 10-01-90 International Points Race Of Cycling
LIFEX.ZIP 4,889 08-21-89 Life Expectancy Calculator
LIFETIME.ZIP 19,623 05-13-89 Another Like Above
NUTRIT.ZIP 188,011 03-31-90 THE NUTRITIONIST, Guide For Balanced Diet
PERSMILE.ZIP 182,141 03-16-89 Bicycling Milage Log And Other Utils
PL100.EXE 272,396 05-01-01 Professional Bicyclist's Log V. 1.0
PMENU.ZIP 100,552 12-20-89 THE POWER Menu Program
PROBIKE.ZIP 50,269 08-03-89 How To Set Up And FIT A Bike Properly
ROADTEST.ZIP 6,440 12-16-88 BICYCLING Magazine's Roadtest Index
RACERMAT.ZIP 61,588 08-31-90 Demo of Racer-Mate CompuTrainer
RACERMAT.REV 5,132 12-09-88 BBB review of the Racer-Mate CompuTrainer
ROSTERAT.OLY 28,226 10-18-90 All Time U.S. Olympic Cycling Roster
ROSTER.ZIP 10,050 10-18-90 Same As Above
RUNNER.ZIP 112,099 12-03-88 Training Log / PACE / SPLITS / NOTES
RNSWBK.ZIP 76,119 12-08-89 For The Triathlete / Graphs, Workouts
SARK.ZIP 111,313 05-29-91 Most Detailed Cycling Evaluation I've Seen
SLIM2A.ZIP 181,248 08-19-89 Proven Easy Way To Lose Weight
SPIKEBIK.ZIP 41,964 02-05-89 The Adventures Of SPIKE BIKE By Bob Fishell
STRESS.ZIP 2,373 08-19-89 Compute Your Stress Quotient
TDDEMO.ZIP 173,696 09-15-89 Demo of TOTAL DISTANCE ..This one is IT!
TENRIDES.TXT 7,168 03-11-89 The World's TOP TEN "LARGEST" Bicycle Rides
TOP.TEN 532 10-24-90 Top Ten Smoggiest Cities
TRAIN!.ZIP 90,597 03-14-89 Diary For Triathletes And Others
WHEEL.ZIP 55,032 10-26-90 Spoke Length & Gearing Calculator
WHEELS20.ZIP 32,000 09-04-90 Spoke Length Calculator
WEIGHT.ZIP 2,373 08-19-89 Are You The Proper Weight?
WNA24.ARC 111,616 04-17-90 The Nutrition Ananlyst-Very Flexible!
WOTRAC.ZIP 68,140 08-03-89 WORKOUT TRACKER Many Functions + Graphs
YRPLAN 10,096 12-08-89 Text For PEAKING With Yearly Training
Recent Uploads
UBL11.ZIP 169,984 06-13-91 A Handy Bike Log
BIKEINS4.ZIP 153,600 06-14-91 Bike Insurance File
BIKELOG3.ZIP 155,648 06-14-91 Bike Log Mileage Log
>>>>>>>>> DOOR MENU <<<<<<<<<
<A>.............. Unavailable <B>.............. Unavailable
<C>.. Howard School of Champs <?>........... Door Bulletins
<Q>..................... Quit <G>........ Goodbye & Log Off
BICYCLES PER PERSON BY COUNTRY, CIRCA 1985
BIKES/
PERSON TOP TEN COUNTRIES / MOST BICYCLES PER PERSON
.79 --- NETHERLANDS
.74 --- WEST GERMANY
.49 --- JAPAN
.42 --- USA
.42 --- AUSTRALIA
.27 --- CHINA
.16 --- MEXICO
.15 --- SOUTH KOREA
.06 --- INDIA
.01 --- MALAWI
BICYCLIST ENERGY CONSUMPTION
There are roughly 32,150 calories in a gallon of gasoline. Dan Crowley,
of Princton, Ma, has calculated how far a cyclist can travel on the
caloric equivolent of one gallon of gas.
Assuming a bicycle weighing 25 pounds, a cyclist weighing between
120-180 pounds consumes the following amounts of energy:
Speed/MPH Calories Consumed/Mile "MPG"
10 ------------------13-16-----------------2200
15 ------------------21-24-----------------1400
20 ------------------33-36------------------940
25 ------------------48-51------------------650
Improving Your Performance
by John Howard
If your cycling speed and endurance aren't improving as fast as you'd
like, despite dedicated extra miles of training, keep reading. This
article on weight training is for you. Although I never liked the idea
of lifting heavy weights, I strongly believe in this program called
"progressive resistance."
Because the best cyclists are those who work all muscle groups,
progressive resistance is ideal. It works the entire body, not just the
legs, building strength by forcing a muscle to "resist" a uniform and
continuing force (a weight) throughout its entire range of motion. A
good example of my program is the use of a Nautilus machine, which
doesn't get easier at the end of an exercise, as a free weight does.
Progressive resistance works the muscle more thoroughly and for a longer
period of time than simple "pumping," thus providing aerobic benefit for
the entire body.
Working closely with five-time Mr. Universe and progressive resistance
guru Bill Pearl, we have devised a plan that can make you not only
faster and more flexible, but stronger and more enduring. Our program
utilizes Nautilus free weights and the Life Line portable gym to
strengthen upper body muscle groups and the muscles of the hips and
knees. While some of us are masters of fitness and appreciate
endurance, few have the power and strength to equal our cardiovascular
fitness. Our program's goal is to maximize every performance through
total body fitness.
When beginning a progressive resistance program, I always encourage my
"School of Champion" seminar students to test their strength. A Cybex
analysis, which measures the relative strength and weakness of each
muscle group, will tell you where to concentrate your efforts. Cybex
is now available at many health clubs.
When quizzing our seminar students about the muscles they think are
important to cyclists, the usual response is quadraceps. Careful study
of the mechanics of cycling will reveal that stengthening the quads is
only the beginning. In their superb book, "The Physiology and
Biomechanics of Cycling," authors I.E. Faria and P.R. Cavanagh explain
the minimum hip angle (the bottom of the pedal stroke) in cycling is
about 30 degrees.
According to the authors, the gluteus maximus and hamstrings are th e
major source of hip extension. Through the foot's movement from zero
degrees top dead center (pedal is all the way up) to 180 degrees bottom
near dead center (pedal is all the way down,) the vastus medialis and
vastus lateralis muscles for the pri mary extensors of the knees. Those
muscles are active at the same time as the hamstrings from zero to 75
degrees during the last 90 degrees of recovery, helping to flex the hip.
The main use of the vastus muscles is during the power phase of the pe
dal stroke at the 3 o'clock position.
To translate this into plain English, a full range of hip and hamstring
movement from 30 to 80 degrees is extremely beneficial to cyclists. Also
playing a major role in producing force through knee flexion (opposite
of extension) is the biceps femor is muscle and the gastrocnemius group.
For a strength program to be totally effective, it is critical to work
both knee flexors and extensors.
On the subject of equipment, muscle groups can be actively loaded on the
full range of Nautilus equipment, free weight and the Life Line portable
gym. Use of all three is recommended.
For cylists concerned about gaining extra weight from a strength
program, simply resist the temptation to consume everything in sight
while working out. If you are prone to rapid weight gains, emphasize
increased repetitions and lighter weights. A word about technique:
always do each rep deliberately and don't cheat. Press the resistance
with each exhale and breathe in on the recovery cycle. Effective
breathing is another way of making this training pay dividends.
The Schedule
A typical resistance schedule should begin in the late fall after the
racing season has ended. With less riding comes a started phase of two
to five weeks of light weights and high reps, say 18-20. The purpose of
this starter phase, as the name imp lies, is to familiarize and awaken
the body to your latest self-improvement scheme.
The second phase of our program is the building phase. Here our cyclists
begin to build a foundation of strength by pushing 60 to 70 percent of
their maximum lifting potential. Reps are reduced to 10-12. The building
phase prevents injuries by dev eloping a firm base. Four to 12 weeks is
a reasonable length for this phase.
The basic strength phase follows, allowing us to push to a peak of 80 to
100 percent of our maximum. Reps decrease to 1-6, and our faces contort
into unrecognizable grimaces. Again, concentrate on form and breathing.
Four to six weeks of this stuff is all we want.
Now you should be proud of yourself. The season is nearing. You feel
great. The heavy work is over and the intensity drops to a mere 70 to 85
percent of your max, while reps increase back to 10-12. This is the
power phase, and it should last four to eight weeks.
Finally, we go into our maintenance phase of training. The duration of
the workouts will decrease from three per week to two and may even taper
down to one, depending on whether you have to buy a new wardrobe or not.
During the maintenance phase, it's a good idea to increase activity of
the arms, shoulders and abdominal and lower back regions as the
emphasis on legs and hips decreases. Predictably, weights are light and
reps are few.
1992 Barcelona Olympic Games Calendar
Sports Division COOB '92
SPORT: DATES:
Archery July 31 - August 4
Athletics July 31 - August 3, August 5-9
Badminton July 28 - August 4
Baseball July 26-29, July 31 - August 2,4,5
Basketball July 26 - August 7
Boxing July 26 - August 9
Canoeing August 1 - 8
Cycling July 26 - 31, August 2
Equestrian Sports July 27 - August 1,3,4,7,9
Fencing July 28 - August 1, 3-7
Football July 25 - 30, August 1,2,5,7,8
Gymnastics July 26 - August 2, 6-8
Handball July 27, 29 - August 5,7,8
Hockey July 26, 28 - August 8
Judo August 1 - 7
Modern Pentathlon July 26 - 29
Rowing July 27 - August 2
Shooting July 26 - August 2
Swimming July 26 - 31
Diving July 26 - August 2
Synchronized August 1 - 3,6,7
Water Polo August 1 - 3,5,6,8,9
Table Tennis July 26 - 30, August 1-4
Tennis July 27 - August 7
Volleyball July 26, 28 - August 7,9
Weightlifting July 26 - 30, August 1-5
Wrestling July 26 - 30, August 3-7
Yachting July 27 - August 4
Ceremony July 25, Closing: August 9
Demonstration Sports
Roller Hockey July 29 - August 2, 4-6,8
Pelota July 25 - August 5
Taekwondo July 25 - 27
keep
THE TOP TEN SMOGGIEST CITIES:
SOURCE: US EPA, TOP TEN CITIES BY MOST NUMBER OF DAYS PER YEAR ABOVE
FEDERAL STANDARDS FOR OZONE POLLUTION COMMONLY KNOWN AS "SMOG" (AVERAGE)
avg # days
per year
1. 154 Los Angeles
2. 29 Bakersfield
3. 21 Fresno
4. 19 Houston
5. 19 NYC
6. 14 Greater Connecticut
7. 12 Dallas-Ft Worth
8. 12 El Paso
9. 12 Modesto
10. 11 San Diego
YEARLY TRAINING PLAN AND DIET FOR CYCLISTS
The following program is designed as a yearly training plan for
cyclists. This plan can be utilized by both competitive cyclists as well
as those who's interest is inclined towards recreational and touring
rides.
The basic physiological concepts of training, exercise and diet are the
same, regardless of one's goals. The difference is in the application
and intensity of the program. By following this program, one will be
able to reach goals in cycling of any variety. Cycling is a wonderful
method to achieve life long fitness and health. Included in this file
are some suggestions about diet. The combination of a diet plan and an
exercise routine can maintain a desired weight for life.
PERIODIZATION
The concept of periodization concerns planning an exercise routine so
as to peak for performance at certain times of the year and for specific
events. It is not physiologically possible to be at ones peak throughout
the year. The process of training and conditioning is one of a series of
steps upon which one builds.
STRESS ADAPTATION
The body's response to stress is to adapt. In physiological terms, this
means that muscle tissue will increase in strength and endurance when
faced with increased demands. There is a limit to what the body is able
to cope with however. In the presence of increased resistance, muscle
tissue will first break down. The adaptation response to this stress is
to increase the size of the muscle fibers; which results in increased
strength and endurance. This will only take place if there is adequate
rest time.
OVERTRAINING
When one pushes to hard, the physiological systems of the body do not
get the required rest time in which to build. Rather than adapting to
the stress demands with increased strength, the body continues to break
down. This results in the exact opposite of what one wants to
accomplish.
Symptoms of overtraining include feeling run, unmotivated, and may
resemble the common cold. A good indicator of overtraining is if your
resting pulse rate is increased by 10 or more beats per minute. This
indicates that one has not sufficiently recovered from previous stress.
YEAR PLAN
The following is a suggested year plan in a condensed form for cyclists.
The plan is primarily designed for competitive cyclists but can easily
be adapted to other purposes. In this plan it is assumed that one will
want to peak for performance in the summer months. By altering the
sequence, the peak period can be moved to any time of year that is
desired. It should be noted that this plan can also be easily adapted to
other sports such as running.
REST PERIOD . . . . . . . . . . . . . . . . . . . Mid Oct. to end of NOV.
PREPARATION PERIOD. . . . . . . . . . . . . . . . Dec. 1 to Mid April
COMPETITIVE PERIOD. . . . . . . . . . . . . . . . Mid April to Mid Oct.
In this plan it is assumed that by mid October the peak season is now
past. The rest period is essential to allow the body and mind to relax
and recover from the stress of pushing one's limits. This does not imply
that one should be a "couch Potato". The key is active rest. There are
no structured workouts. Partake in other sports for fun, and use your
bike for recreation if you have been competing over the last few months.
After allowing for rest and recovery, you are now ready for the process
of building upon the foundation that was laid before. The major emphasis
of this period is work in the weight room. Time on the bike should be
used mostly to build the endurance base. Sample weight exercises that
are specific to cycling are: 1) Power Cleans 2) Dead lift 3) Full Squats
4) Upright Row 5) Good Morning exercise 6) Lateral Dumbbell Raise 7)
Incline Press 8)Bench pulls 9) Bent rowing 10)Bicept and Tricep Curls.
To Build endurance and tone, one should do the above lifts in sets of 10
- 12 repetitions. Start with 2 - 3 sets and increase after 3 or 4 weeks
to 4-5 sets per session. To increase power, the same exercises can be
used in sets of 5 repetitions with more weight. If you have never been
on a regular routine of weight training, it is advisable to consult a
professional in a local gym or YMCA.
It is easy to include riding in with the weight workouts. One can ride
5-6 days per week, or as few as 3. It depends on one's goals and
aspirations. In this period rides should be of moderate intensity and
last from one hour to up to two and one half hours. If you are riding
indoors on a stationary bike, wind trainer or rollers, workouts can be
broken up into half hour to forty-five minute sessions and done 2-3
times per day if desired.
The minimum workout to achieve increased gains is twenty minutes three
times per week. The pulse rate should be at 65 to 75% of maximum.
Maximum pulse rate is determined by subtracting your age from 220.
As one reaches the end of the preparation period, an increase in
endurance and strength should have been realized. It is now time to
really start pushing your limits. Rides should alternate between hard
efforts to build power and speed and long steady distance rides to
maintain and increase aerobic capacity. A Sample of training rides for
this period is as follows:
MON: Rest. . . easy ride for one hour. . spin small gears
TUE: Speed and Power. . Hard intervals, flat for speed or hill
climbs
WED: Long steady distance. . up to four hours
THURS: Power and speed. . Like Tues. workout. . if speed
intervals on Tue. then do Hill Repeats
FRI: Moderate ride, two to two and one half hours
SAT: Easy day if racing on Sun. . or moderate day
SUN: Race or long ride with club or friends
The above program is presented only as an example of how periodization
can be applied to achieve peak results. One will have to modify this
program to fit individual needs and goals.
DIET
Cycling is an endurance activity. It is also a very efficient means for
weight loss and/or control. Each person will respond somewhat
differently to the demands of exercise. On the average, at speeds
between 18-20 mph on a road bike a person expends 600 calories per hour.
The more fit you become, the more efficient you become and the actual
amount of calories burned per hour will be reduced.
When exercise is combined with diet, one can reduce the percentage of
fat in one's body. Dieting alone will also reduce muscle tissue, since
the body will burn protein as a primary means of fuel. A diet that is
conducive to endurance sports consists of 65% to 75% complex
carbohydrates. A good source of these are fruits, vegetables and grains.
Fats should be kept to a minimum; no more than 3% of your total diet.
Protein should make up about 20% of your diet.
Excess protein is stored as fat, since this is a primary fuel source.
Excess carbohydrates are stored as a substance known as glycogen.
Glycogen is stored in the muscles and is utilized as a fuel source when
extended muscular activity is required.
In general one should avoid deep fried foods like french fries. Red
meats should not be eaten more than once or twice per week. Adequate
protein can be found in fish and foul. By making up your diet with about
75% carbohydrates, you not only will have increased energy, but you will
also have a diet rich in fiber. Fiber is important in maintaining a
healthy digestive system.
If you are using cycling as the exercise portion of a weight loss
program attention should be focused on long steady efforts. Rides in
excess of 45 minutes are best suited to utilizing the energy systems
that burn fat as a primary fuel. If you are interested in losing weight,
it is realistic to expect a weight loss of two pounds per week. Any more
than that and you are most likely burning muscle tissue, which is not
what one wants to do. To achieve the two pound per week loss one needs
to reduce calories by 1000 calories p/day. The most efficient means for
this is to reduce caloric intake and increase activity to make up the
1000 calorie deficit.
Recent studies conducted at Oregon State University have shown that
exercise periods prior to meals produce the best results in weight loss.
This is due largely to the effect of temporary increase in metabolic
rate brought about by exercise. As one makes exercise a regular part of
daily existence, the overall metabolic rate will be increased.
The best overall advice is to eat a well balanced diet consisting
primarily of complex carbohydrates and exercise on a regular basis. The
increased fitness and vitality will carry over to all aspects of one's
life.
Turning Circles
by John Howard
We are just beginning to feel the cool days of Indian Summer. There is a
nip in the morning air. With the exception of late season classics in
warmer climes, the scorch of summer completion is finally subsiding.
Now is the time for resting tired bodies and reflecting on the hallmarks
of your season. As you contemplate your successes you need to begin
formulating performance goals for the new year. On the home front of
realistic goal setting is the subject of strength training. Specific
muscular weaknesses need to be identified for more intense work. In this
first in a series of articles examining the strengthening and stretching
of those muscles used in the motor action of pedaling, we will look at a
seldom worked group of muscles and then explore a new exercise for
strengthening them.
The primary hip flexors or Psoas (so-as) muscle, as it is sometimes
known, along with the assisting Iliacus and Tensor Fasciae Latae, are
directly responsible for the pulling portion of your pedal stroke as
well as providing the lift in running. Strengthening and stretching
these guys can and will improve your cycling and running, so let's start
by nourishing the smaller lifting muscles first.
I began preaching the virtues of one-legged pedaling several years ago
while conducting my School of Champions seminars. It occured to me that
many of our cyclists pedaled unevenly. This was especially noticeable
while observing our students from the rear as they pedaled on home
trainers or by following them closely on the road. I saw spines twisting
in contorted disharmony. Meandering course corrections were also common.
One effective solution that we discovered was to have our students pedal
with one leg. When pedaling one-legged, you are isolating the hip flexor
family of muscles and specifically targeting those muscles for
strengthening.
I see little point to beginning a weight program unless it is complete.
All muscles need to be balanced. Simply working the big extensors, such
as the quadriceps, hamstrings and gluteus maximus, and ignoring the
smaller flexors is like eating the c ake and leaving the frosting. Let's
do this right, folks. One legged pedaling is best accomplished with the
help of the Spin Coach. (Ever notice how the happiest mechanics always
have the best tools?) The Spin Coach will enable us to work both legs
separately. Soon enough, if you are like most of us, you will notice
that one leg is a little weaker than the other. I am right handed and my
right leg is stronger than my left.
My usual program includes 10 minutes of work on the weaker, less
developed left leg, and 5 minutes on the stronger right leg. With the
Coach anchoring the unused leg firmly in place, each muscle in the
targeted leg will proceed through the normal fi ring order, working
independently of the others. This will allow you to isolate your
strengths and weaknesses quickly, and begin positive corrective action.
Your aim is to synchronize each muscle group into a smooth synthesis of
power, thus improving leg speed. While one leg is comfortably resting in
place, you should simply concentrate on turning perfectly smooth
circles. The toe of the foot arches downward slightly at the four, five
and six o'clock positions of your stroke, then recovers flat from nine
to twelve. To paraphrase Greg LeMond, "It's like scraping mud off the
bottom of your shoe. " Over the next few months, you should begin to
notice your pedal stroke becoming smoother and more circular. This
means a more direct application of power to the pedals and improved
performance.
Fine Tuning: A Look at Cranks and Chainrings
by John Howard
Part III
Early in the life of every cyclist, there is a time of innocence, before
gear ratios, toe clips or aero handlebars. In those days we ride with
abandon for the joy of covering ground under our own power with only the
wind in our hair. But they are n ot long, those days of innocence and
bliss. They usually begin to fade with the advent of mail order catalogs
and spring sales. Sooner or later most of us are bitten by the equipment
bug and our checking accounts are never quite the same again. In this
article, I will play devil's advocate, tempting you with a couple of
component variations guaranteed to lighten your pocketbook and further
enhance the relationship you share with your tubular mistress.
CRANK LENGTH
First and foremost in terms of leveraging power in the most efficient
manner is the direct erognomical link of crank arms. Most of our
production road bikes are fitted with the old standard 170 mm arms.
These work well enough for most entry level riders and especially well
for those of us with inseams that range between 26 and 32 inches.
However, if you are a woman with a 24inch inseam or a man with a 36 inch
inseam, you may want to experiment with a variation in crank length to
increase powe r and improve your turnover.
When evaluating crank length, four factors should be considered. Your
primary concern should be trocantric leg length, muscle strength, style
of pedaling and finally personal efficiency in terms of cadence. Each
person is different, so you must pay careful attention to the effect of
crank arm length on your performance.
On a personal note, this writer's last serious effort during the Ironman
Triathlon World Championships a few years ago produced the race's
fastest bike split for the 112 mile leg. The real expense of that
effort, however, was soon realized. Being in that wonderful state of
"super-fit", I let ego run wild, fitting a pair of extra-long 180 mm
arms that required me to coast through every turn for fear of scraping
the ground!
The high cranking effort severely hurt my knees and comprised my run; I
produced a sixth place overall finish where a third may have been
possible with a more conservative bike ride. A wiser man was seen
afterwards icing his knees and limping for a week. The following graph
is by no means a universal truth. It is, however, a general formula
worth your consideration.
Leg Length
Recommended Crank Length Based on Various Conditions
. novice . intermediate level . early season . peak season . weight training
25" 165. 0 167. 5
26-28" 167. 5 170. 0
29-33" 170. 0 172. 5
34-36" 172. 5 175. 0
37-40"+ 175. 0 177. 5-180. 0
BIOPACE CHAINRINGS
Like some primal thesis of unquestioned fact, we were always told to
turn perfectly round circles with our feet in order to go fast. For
several decades the gospel prevailed with conventional round rings
producing predictable results : good power, but tired legs. Time marches
on, technology evolves, triathlon comes of age. Cross training and
racing place new demands on our bodies.
Human power production involves channeling the reciprocating forces of
muscle and joint torque through an effici ent mechanical apparatus. For
a purely mechanical conversion of power, the circle is pretty hard to
beat. But hold on: the human machine is not a robot; the power force of
the legs and hips are different from a machine, especially within the
75-90 rpm range where most of us pedal. Shimano's Biopace chainrings are
egg-shaped, designed on a point-symmetric computer curve that takes into
consideration both human leg motion and the optimum translation of that
movement to true circular efficiency.
Theory aside, how well do they wo rk on the road? The triathletes I
interviewed for the purpose of writing this article, were unanimous in
their praise of the Biopace chainrings for eliminating general fatigue
and leg stress. Even your author is now running at full speed straight o
ff his bike in biathlons. Though the initial innocence of cycling may
have vanished for some of us, in its wake I suspect we will discover new
insight into improved performance. May this new information serve you
well in your quest to discover your own personal best.
Are You Brain-Trained?
by John Howard
Dr. Maxwell Maltz, preeminent plastic surgeon and author of a wonderful
little self-help book called Psycho-Cybernetics once described a woman
who came to him with an unattractive hooked nose. True to his patients
wishes, the nose was rearranged in society's best view of perfection.
When the operation was complete, he stood by to remove the bandages.
With growing anticipation, he handed her a mirror. "Well!" he finally
said. "How do you like your new beautiful face?" To his horror, she rep
lied in a cold non-emotional voice, "I still feel ugly. "
I know more than a few athletes who consciously or unconsciously have,
like the hook-nosed patient, become slaves to their fears and
misconceptions. For the most part, they are physically strong athletes
with loads of ability, but are still hampered by weak self images. The
good news is that it's never too late to change. To instigate lasting
improvements in an athlete's performance, the first job this coach faces
is testing and, if necessary, reshaping the psyche of my athletes with
positive feedback. For many of us, sorting through a lifetime of
negative programming to discover the latent champion is a goal worthy of
further discussion.
Have you ever counted the times during your day when you were bombarded
with negative energy? Some of it comes from our associates, but most of
it is stored inside us as deep as the black hole of space. "No, you
can't do that"; "I coulda"; "I shoul da"; "yeah but"; or even "I'll try.
" Trying by its own definition is an admittance of potential failure.
Every time a negative thought is introduced, a condition of doubt is
positioned like a roadblock obstructing our forward thinking. The
subcons cious robot self-image is always listening, monitioring feedback
and storing it in our brains. Henry Ford once remarked, "If you think
you can, or if you think you can't, you're probably right. "
Some years ago, I finally had the opportunity to pursue a long- time
goal of challenging the absolute speed record for bicycles. For twelve
years, the record had stood at 139 mph. It was a dangerous exercise in
high speed maneuvering at the ragged edge of sanity but nevertheless, it
had become my target, a fixture for my life. On a practice run in the
Baja desert, a rubbon of asphalt nearly did me in. At 125 miles per
hour, the pace car and I parted company. I swerved violently to get back
into the draft, quite vulnerable in the face of unfriendly air. As I
leaned the bike over, a pedal suddenly struck the pavement and
disappeared in a shower of sparks. It was a very close call, but I
managed to stay up.
An image of failure crept into my being, reinforcing all my earlier
fears of death. Later, my training and finally even my sleep was
interrupted by haunting images of destruction and defeat. I finally
realized that I had to win my brain back if I was to succeed. I had to
replace those negative images and re-script the entire incident. More
than a year followed with meditation and self-image training. I
surrounded myself with positive thinkers. For strength training, I read
Castaneda's stor ies of the teaching of Don Juan. For speed work, it was
Jung. Eventually, I learned to pay attention to my dreams, and learn
from them. One night, I saw myself pedaling smoothly over a limitless
expanse of whiteness, my cycle computer reading 152 mph . . .
Eureka! My project finally had soul. I began programming 152 mph into my
subconscious mind. Through determination the positive images began to
stick, and were reinforced. My mental preparation was so complete that I
could actually taste the acrid salt as it swirled inside my helmet. With
my eyes closed, I could smell the car's burning nitro fuel. I could hear
the ear splitting staccato blast of the 600 horsepower engine as it came
to life. The fantasy was replayed a hundred time s before that day when
driver Rick Vesco and I dialed it in for the last time on the Bonneville
Salt Flats. On that windless day, when we made our final pass at the
record, I was not the least bit surprised when the timer flashed 152.
284 mph. Nearly four years later I still believe that nothing short of
subconscious programming could have produced those results. I made the
record happen by believing in myself. How about you?
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I hear all the time that women riders are supposed to have fat legs and
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From: Fred Grosby
To: Steve Palincsar Msg #2, 07:09am Jul-27-91
Subject: Re: more on 7-speed half step gearing
One of the things to consider with those 51-47 chainrings is maintainability
and the availability of replacement parts. Those Sakae chainrings are going
to need replacement every so often (unlike the Campy rings you're used to,
they will wear out), and I suspect that with that odd-tooth setup, you will
either have to special order or go to something else anyway.
Try your 13-32 cluster with something like a 48/44/26 and see how you like it.
Take a look at that low gear!
From: Steve Palincsar
To: Tim Cahill Msg #3, 06:41am Jul-27-91
Subject: Wood
You know, wood was used once in bicycle construction. Rims, for example,
commonly used to be made of wood. These you can see in the Smithsonian. I
vaguely recall once either reading about, or perhaps seeing in a tiny bicycle
museum in the vicinity of Amherst Mass while at GEAR '75, a bicycle whose
frame had been made of bamboo.
The_Steps_of_DC__bbs (202) 659-5270 (1:109/133)
From: John Mitchell
To: Steve Palincsar Msg #4, 11:58am Jul-28-91
Subject: Re: ALUMINUM VS STEEL FATIGUE
This has to be one of the most moot controversies yet.....WHO REALLY CARES
WHICH FRAME WILL FATIGUE FIRST....how many people have you known that had
their frame suddenly give way beneath them? When I worked for Cannondale, we
used to torture test aluminum frames. Without question, it would take
several lifetimes of use to cause weld or frame failure.. Never once when I
was a sales rep did I take a return for a weld failure that was not due to a
crash of some sort..
--- TBBS v2.1/NM
The Coffee Club BBS: 301-353-9315, Germantown, MD (1:109/426)
From: Steve Palincsar
To: J J Marquez Msg #5, 11:27am Jul-27-91
Subject: Re: flex
I don't know about your seeing bottom brackets move back and forth -- I've
certainly never seen any such thing! -- but one thing is absolutely certain:
if you're hearing squeaks, they surely have nothing to do with bottom bracket
flex. If a steel frame squeaked as you flexed it, the only cause I can think
of would be a broken frame joint, where the tubes were actually sliding on
one another.