Tour de France is back…

Everywhere you look the world is talking about the FIFA World Cup but another race has started. The 2010 Tour de France began on July 3rd and will run until July 25th. For road cycling fans this is always an interesting race to watch. In its 97th year this race is broken down into 1 prologue and 20 stages covering 3,642km from Rotterdam to Paris.

The Tour is always exciting to follow. With the completion of stage one there is already controversy over who won the stage after a disastrous crash with only 3km left. Resources in the SIRC Collection such as Cycling Weekly and Bicycling Australia have been discussing the race for months. The following is a quick summary of what is sure to be fantastic race to follow over the next three weeks!

Race Route:
- 1 prologue
- 9 flat stages
- 6 mountain stages and 3 summit finishes
- 4 medium mountain stages
- 1 individual time trial stage
- 11 new stage towns

Teams:
- 16 pre-selected teams
- 6 wildcard teams
- 9 riders per team
- 198 total competitors

Cycling Weekly listed the following as people to watch:
- Alberto Contador (Astana : Kazakhstan)
- Lance Armstrong (RadioShack / USA)
- Bradley Wiggins (Team Sky/ Great Britain)
- Andy Schleck (Saxo Bank: Denmark)
- Carlos Sastre (Cervelo: Switzerland)
- Denis Menchov (Rabobank: Netherlands)
- Ivan Basso (Liquigas: Italy)
- Cadel Evans (BMC Racing Team: USA)

Also, watch for these Canadians amongst the riders!
- Ryder Hesjedal (Garmin-Transitions: USA)
- Michael Barry (Team Sky: Great Britain)

Calories Galore!

Nowhere is the necessity of an efficient fuel energy system in an endurance sport more evident than with the cyclists in the Tour de France who ride up to 180km per stage for 21 stages (with only one day of rest) often through some of the most challenging terrains in the world. The Pyrenees, the Alps – mountain roads just don’t get any tougher or higher. At rest, the caloric energy required for a 75kg man to sustain life is somewhere in the neighbourhood of 1500-2000 calories. Taking into consideration that cycling is a highly efficient sporting activity with respect to moving a body, Tour cyclists use up 25-30 calories per km (0.3-0.4 calories per km per kg of body mass) – this translates to an average of over 4000 calories per day at a minimum. That’s a total of more than 5500 calories of energy input per day just to physically survive a stage in the Tour (some cyclists have been known to eat as many as 9000 calories per day!)

To prevent hypoglycemia (low glycogen) otherwise known as the dreaded “bonk”, Tour rules do permit cyclists to eat from food bags during the race, otherwise there just would not be enough waking hours in the day for the cyclists to consume all these calories. Since eating cheeseburgers or chocolate bars all day is not practical, the science of feeding a Tour cyclist is mandatory. Breakfast, three to four hours prior to the starting time, will include highly digestible carbohydrates such as cereal, rice and pasta. A few hours before a stage start, cyclists will consume a slow-release carbohydrate liquid mix bringing their pre-race caloric count to 1000. While burning up to 900 calories an hour, they can only still process approximately 300 calories per hour. Throughout the ride cyclists must stay hydrated and will also consume a few boxes of fast energy bars and gels, while Panini’s are popular for lunch while still on the bike as they provide sustenance. Post race recovery drinks and containers of white rice and egg dishes provide proteins necessary to quicken muscle repair, followed by a balanced dinner binge that not only aids in full muscle glycogen recovery but starts loading for the energy system for the next day.

For more information on fueling to feed the endurance athlete, please visit SIRC.

This is going to hurt!

 If any of you have been following this year's Tour de France, you have likely witnessed some spectacular crashes.  Even if you are not a pro cyclist, many have you have probably fallen off of your bike at some point and the result is quite painful.  Road rash, road burn or gravel rash are all names for what is quite simply your skin moving along a rough surface (usually at high speeds), most commonly, the road.  Road rash is probably the most common injury from cycling. Although it's usually not serious, if you don't know how to treat it correctly it can leave you in a lot of pain.

Road rash is classified very similarly to a regular burn in that there are varying degrees of severity.

• First Degree: No skin is removed, redness, and no bleeding
• Second Degree: Outer layers of skin are removed, light bleeding
• Third Degree: A lot of skin is removed, loose skin, may be heavy bleeding, it is recommended that this type of injury gets immediate medical attention

Steps to treating road rash:

• Keep it clean.  Once you have assessed the damage and ensured that you are not injured any where else, clean out all of the gravel, dirt, and grit with a mild antiseptic soap
• Reassess the damage, if there are any other deeper cuts, seek medical attention
• Treat with an antiseptic ointment and a breathable bandage
• It's worth noting that your injury will heal faster if kept moist, clean and covered
• Change dressings regularly, this means cleaning and disinfecting each time
• Depending on the severity of the injury, it could take any where from one to two weeks to heal
• Once bandage is removed and the healing is well on it's way, be sure to protect the sensitive new skin from the sun

If you have any pain, or you suspect your injury is not healing well, don't be afraid to get a doctor to take a look at it.  They will able to give you some advice and maybe prescribe some medication to fight or prevent infection.

Accidents do happen but if you wear gloves, a base layer and of course a helmet it will definitely help.  It's likely that you will be unable to avoid road rash at some point but you can minimize the damage by planning ahead.

References from the SIRC Collection

1. It's going to hurt. Australian Cyclist. March 2009;34(2):70-71.
2. Favreaux J, Bikoff D. Hitting the road: proper care of road rash means ignoring Mom's advice. Velonews. May 25, 1998;27(9):42;44.
3. Hargett J. Ride a safe bike: a checklist for road-rash avoidance. Triathlete. September 1990;(82):30;32;79.
4. Legwold G. Road rash. Keeping road rash moist helps prevent painful scabbing and may promote faster healing. Bicycle Guide. July 1990;7(6):24;26-27.
5. McQUAID M. How to Treat Road Rash. Triathlete. September 2011;(330):80.

Getting the right fit for your bike

Whether you are an elite cyclist in the Tour de France or a recreational rider, you and your bike should fit well together. Ensuring your bike fits you properly will increase your performance, improve cycling economy and will minimize injury or discomfort.

Getting your bike set up properly can be a challenging task, where the most important principle to remember is comfort. If you are not comfortable, it will make it more difficult to ride for long distances, make you prone to injury and ultimately reduce your enjoyment of the whole experience. A good bike fit is essential for good posture, coordination, flexibility and strength, so we've provided a check list to get you started:

1. Frame Size - A simplified method to follow is approximately 2.5-5cm clearance between the crotch and the top of the frame.
2. Reach or Posture Length - This is the distance from the back of the saddle to the handle bars. It's important to remember that full arm length and torso length needs to be considered at this point. The back and neck should be in a relaxed position - if the posture is too short, it will place more strain on the lower back.
3. Saddle Height - A basic formula to calculate saddle height is the heel method. The cyclist should be sitting on the bike in a normal riding position, rotate the pedal backwards, unclip and place the heel flat on the pedal.  Correct saddle height is the point that the heel remains in contact with the pedal at the bottom of the pedal stroke.
4. Angle of Knee to Pedal - A suggested knee angle at dead-bottom-centre is 35 degrees while the foot is in the pedal position.
5. Handlebars - The position of the handlebars affects the comfort of your hands, shoulders, neck, back and the overall handling of the bike. For the recreational rider, the width of the handlebars should allow the hands to be slightly wider than the shoulders. For the road cyclist, hands should be approximately 2cm wider than the shoulders for comfort and optimum handling of the bicycle.

Since a good bike fit involves so many factors it's recommended that cyclists go to a bike fit specialist before getting in the saddle. After your fitting, you may have to go back for some minor adjustments to get the most out of your bike.

References from the SIRC Collection: 

1. Finding the Right Bike Fit for You. PT: Magazine Of Physical Therapy. October 2, 2006;14:4-5.
2. How-to: Bike-Fit Assessments to Prevent Pain and Injury. PT: Magazine Of Physical Therapy. June 2, 2006;:3-4.
3. Ill-Fitting Bicycle May Increase Risk of Injury. PT: Magazine Of Physical Therapy. September 2004;12(9):78-80.
4. Lobby M. A PERFECT FIT. Triathlon Life. Fall2011 2011;14(4):70-71.
5. PRACTICAL GUIDE - BIKE SET-UP IN CYCLING. Sportex Medicine. July 2008;(37):8-9.
6. Schultz S, Gordon S. Recreational cyclists: The relationship between low back pain and training characteristics. International Journal Of Exercise Science. July 2010;3(3):79-85.
7. YOUR FIRST FEW MONTHS: FINE-TUNE THE FIT. Bicycling. April 2006;47(3):138.

Les journaux d’entraînement, des outils d’entraînement efficaces

Le sport est une question de poursuite de l’excellence. Avant d’y parvenir, vous devez investir beaucoup de temps et d’effort dans l’entraînement. Pour les cyclistes, cela signifie beaucoup d’heures sur la selle, entraînant votre corps à pouvoir rouler sur votre vélo de route ou, si vous êtes parmi les meilleurs au monde, dans le Tour de France. Le Tour de France 2013 se compose de 21 étapes accomplies en 23 jours, couvrant plus de 3400 kilomètres. Pour ceux qui font le calcul, c’est une moyenne de 162 km chaque jour que les participants franchissent.

Pour pouvoir réaliser une telle tâche, vous devez bien vous entraîner. Superviser votre entraînement pour vous assurer d’avoir la bonne nutrition* et la bonne récupération* est nécessaire pour pouvoir vous préparer pour les étapes de collines, de montagnes, sur le plat et contre la montre endurées dans la course.

Une excellente manière de superviser vos progrès à l’entraînement et dans la course est d’écrire les choses dans un journal d’entraînement* ou un rapport d’entraînement*. Un journal ou rapport d’entraînement est un document dans lequel vous pouvez enregistrer votre entraînement, vos routines pré ou post-courses, vos progrès, etc. Il peut être aussi simple ou complexe que vous le voulez.

Un rapport d’entraînement peut vous aider à améliorer votre cyclisme, puisque vous pouvez comparer votre entraînement semaine après semaine, mois après mois et année après année. Il vous donne un rapport des progrès que vous faites en enregistrant le développement à court terme et à long terme de votre carrière en cyclisme. Pour un athlète il est bon de regarder dans le passé et de voir si vous faites des progrès dans vos entraînements et vos courses. Avoir cette information dans votre journal d’entraînement vous permet de comparer les entraînements antérieurs et de juger si vous vous améliorez, gardez le status quo ou ne vous améliorez pas du tout. Il vous permet aussi d’apporter les ajustements nécessaires et de comprendre ce qui fonctionne et ce qui ne fonctionne pas.

Un journal d’entraînement peut être un outil de motivation*, aider à établir des objectifs* et à bâtir la confiance*. Simplement en regardant dans votre journal, vous pouvez constater vos progrès, ce qui peut vous aider pour la motivation. Cela peut aider pour établir des objectifs parce que cela vous donne une idée de votre conditionnement, ce qui vous permet d’ajuster vos objectifs et de les garder réalistes. Savoir à quel point vous êtes en forme vous donne votre confiance, puisque vous comprenez où vous en êtes dans votre entraînement. Un journal d’entraînement permet simplement à l’athlète de retourner en arrière et de chercher ce qui aide l’athlète à mieux produire pendant la compétition et l’entraînement.

Un journal d’entraînement conserve des choses comme:

• La constance à l’entraînement 
• Les temps de courses 
• Les habitudes de sommeil 
• La nutrition
• La récupération*
• L’épuisement*
• Les blessures 

En s’entraînant pour s’attaquer à une course comme le Tour de France, un journal d’entraînement permet à un cycliste de voir ses progrès quand il se prépare pour 21 étapes. Utiliser un journal d’entraînement comme un outil de préparation rassure un athlète sur qu’il a fait tout ce qu’il peut pour se préparer. En même temps, l’information recueillie et évaluée dans un journal d’entraînement peut gonfler la confiance d’un athlète pour suivre le rythme.

* Seulement disponible en anglais

Références de la collection de SIRC: 

1. Deters T. Journaling your journey: write your way to a better physique with a training & nutrition log. Muscle & Fitness. June 2002;63(6):24. 
2. Kuzzy G. LOG IT!. Cross Country Skier. December 2008;28(3):96. 
3. Menaspà P, Abbiss C, Martin D. Performance Analysis of a World-Class Sprinter During Cycling Grand Tours. International Journal Of Sports Physiology & Performance. May 2013;8(3):336-340. 
4. Miranda M. Training and Competition Log for Tennis Players. Coaching & Sport Science Review. December 2007;43:14-16. 
5.Pinar S, Kaya F, Bicer B, Erzeybek M, Cotuk H. DIFFERENT RECOVERY METHODS AND MUSCLE PERFORMANCE AFTER EXHAUSTING EXERCISE: COMPARISON OF THE EFFECTS OF ELECTRICAL MUSCLE STIMULATION AND MASSAGE. Biology Of Sport. December 2012;29(4):269-275. 
6.Young B, Medic N, Starkes J. Effects of Self-Monitoring Training Logs on Behaviors and Beliefs of Swimmers. Journal Of Applied Sport Psychology. October 2009;21(4):413-428.

Training logs as effective training tools

Sport is about the pursuit of excellence. Before you can get there, you have to invest a lot of time and effort into training. For cyclists, it means a lot of hours in the saddle, training you body to be able to ride your local road race or if you are one of the best in the world, the Tour de France. The 2013 Tour de France is comprised of 21 stages, completed in a 23 day period, covering over 3400 kilometers. For those doing the math, that is an average of 162km each day that the competitors ride.

In order to be able to tackle such a feat, you need to train properly. Monitoring your training to ensure you are getting the proper nutrition and recovery is necessary to be able to prepare for the hilly, mountainous, flat and time trial stages endured in the race.

An excellent way to monitor your progress during training and racing is to write things down in a training log or a training dairy. A training log or diary is a document in which you can record your training, pre and post race routines, progress, etc. It can be as simple or as complex as you wish it to be.

A training log can help improve your cycling, since you are able to compare your training week-to-week, month-to-month and year-to-year. It gives you a progress report of how well you are doing by recording the short term and long-term development of your cycling career. For an athlete it is good to look back and see if you are making any improvements during workouts and racing. Having this data in your training dairy allows you to compare previous workouts and judge whether you are improving, maintaining the status quo or not improving at all. It also enables you to make the necessary adjustments and understand what does work and what doesn’t work.

A training log can be a motivational tool, help set goals and build confidence. By simply looking at your log, you can review your progress, which can help with motivation. It can help with goals setting because it gives you an idea of your fitness allowing you to adjust your goals and keep them realistic. Knowing how fit you are gives you confidence, since you understand where you are in your training. A training log simply allows the athlete to go back and look at what helps the athlete perform best during competition and training.

A training log keeps track of patterns such as:

• Consistency in training 
• Racing times 
• Sleeping habits
• Nutrition 
• Recovery
• Burnouts
• Injuries 

When training to tackle a race such as the Tour de France, a training log allows a cyclist to view their progress as they prepare to ride for 21 stages. Using a training log as a preparation tool reassures an athlete they have done all they can do to prepare.In the process,the information recorded and assessed in a training log can boost an athlete’s confidence as they toe the line.

References from the SIRC Collection:

1. Deters T. Journaling your journey: write your way to a better physique with a training & nutrition log. Muscle & Fitness. June 2002;63(6):24. 
2. Kuzzy G. LOG IT!. Cross Country Skier. December 2008;28(3):96. 
3. Menaspà P, Abbiss C, Martin D. Performance Analysis of a World-Class Sprinter During Cycling Grand Tours. International Journal Of Sports Physiology & Performance. May 2013;8(3):336-340. 
4. Miranda M. Training and Competition Log for Tennis Players. Coaching & Sport Science Review. December 2007;43:14-16. 
5.Pinar S, Kaya F, Bicer B, Erzeybek M, Cotuk H. DIFFERENT RECOVERY METHODS AND MUSCLE PERFORMANCE AFTER EXHAUSTING EXERCISE: COMPARISON OF THE EFFECTS OF ELECTRICAL MUSCLE STIMULATION AND MASSAGE. Biology Of Sport. December 2012;29(4):269-275. 
6.Young B, Medic N, Starkes J. Effects of Self-Monitoring Training Logs on Behaviors and Beliefs of Swimmers. Journal Of Applied Sport Psychology. October 2009;21(4):413-428.