Get active on vacation!

It’s never too early to start thinking about your summer vacation. This year why not try to make it an active holiday. With the sport tourism industry growing by leaps and bounds, many people are jumping on the bandwagon and centering their holidays around participating in a sporting activity. Whether you enjoy cycling, sailing, running, hiking, climbing, or any other activity there are many businesses that can help you enjoy your vacation while getting a great workout.

Some vacation ideas include:

• Cycling in the Netherlands (bike and barge)
• Cycling in Quebec
• Rock Climbing on Mount Olympus
• Running and volunteering in Gambia
• Sailing in British Columbia
• Hiking in Peru
• Multisport (hike, bike, and kayak) the Dalmation Coast (Croatia) family tour

These are only a few of the wide array of sporting vacations that are available to individuals as well as families. In order to make sure that you get the most out of your holiday be sure that you get some training in. For tips on training and conditioning for any of these sports and more check out the many resources in the SIRC Collection.

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)

Hill Climbing –Where do you stand?

A featured article in Cycling Weekly recently discussed how to be a better climber. What caught our attention were the tips of when to stand during a climb.

When do you Stand on the Climb?
Staying in the Saddle

• More efficient since all the oxygen can go to your legs
• Leg strength will improve
• Increased coordination in transferring the drive from one leg to another

Standing in the Saddle

• Produce higher power outputs for steed gradients
• Standing from time to time will keep you in better shape
• Can be used to attack and accelerate up hill

Weighty Issues

• Most of the best climbers weight (in pounds) no more than twice their height in inches. So a 6ft rider would weight approximately 144pds.

Tips for Climbing

• Look ahead
• Ride at your own pace
• Move towards the front of the group at the beginning of climbs to give yourself slipping room
• Time when to change into an easier gear so you don’t lose momentum.

More cycling tips are available in the SIRC Collection.

Cycle Safe!

Amongst the many things that spring brings in Canada, cycling on the roads is one of the most popular. And with the outrageous prices of gasoline, more and more people are taking to two wheels to go to the store, to work, to their friends, and to the park. However, it’s no secret that there is significant risk to a cyclist on the roads today. No one is paying attention the way they used to and that includes both drivers and cyclists. Drivers are distracted like never before, and cyclists will always take the brunt of that collision. In the same vein, drivers aren’t mind readers, and long gone are the days when the cyclist actually uses those arm signals, once even taught in school, to advise nearby cars of their intent to turn.

A lot of cities in Canada are set up with dedicated bike lanes right in the downtown cores, as well as for commuters. Cities like Victoria, British Columbia have the dedicated and scenic “Galloping Goose Trail” that many a cycling commuter can use year round to get downtown. In Toronto, a city filled with people, cars, bikes, and pedestrians, the bikes lanes currently in place seem to be merely a suggestion.

Education, respect and cooperation are going to go along way with those who need to share the road. Groups trying to get the reminder messages out include the Ottawa-based Citizens for Safe Cycling (CfSC) group which promotes safe and efficient cycling in Ottawa by advocating:

• Acceptance of the responsible cyclist as a legitimate road-user
• Education of all cyclists to improve their riding and traffic skills and also of other road-users to help them accommodate cyclist traffic as part of their normal driving skills
• Improved engineering to facilitate cyclist traffic such as proper traffic control systems, adequate lane widths and sufficient, secure parking
• Legislation that is effective and properly enforced
• Representation of cycling issues to all levels of government

The Canadian Cycling Association, the national governing body for competitive cycling in Canada, even has a voice when it comes to the education of recreational cycling and they have developed the CAN-BIKE cycling safety program which provides a nationally standardized set of courses that can be taught through a variety of organizations who are interested in education, safety and health, for the 14 million cyclists in the country.

For more information on cycling safety tips, please contact SIRC!

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.

Winter Cycling

by Michelle Caron

Algonquin College Library Technician Student

SIRC Intern

Peering outside in the morning darkness when it’s cold and windy outside is enough to discourage even the most determined cyclists.  However, making the appropriate adjustments for the climate in the winter months can make cycling in the winter months both positive and enjoyable.

Be Prepared:

Most people who ride in the winter get the question “how do you stay warm?” But the issue is not how to stay warm, it’s how do you regulate your temperature once the body starts working hard? 

The key to this challenge is layering:

• The first layer should be snug to your body and made of a material that moves moisture away from you, synthetics or wool are your best options.
• The second layer is an insulator and should be a little looser on your body to trap the air and keep you warm. 
• The third layer is to protect you from the elements.  It should be a zip-up with wind-blocking and water resistant capabilities.  Be prepared to dress up or dress down.
• The most important to consider are the hands, feet and head since these can get cold the quickest.  Some items to check out would be lycra booties, polyester socks, wind stopper gloves and wool hats with ear guards.

Wear bright clothing, winter consists of shorter daylight hours and flying snow can make it difficult for others on the road to spot you.  Attaching lights to your bike are a good idea and can keep you safer. Every year there are new items of cycling gear on the market and a consumer should have no problem finding what they need to get started.

Weatherproof your bike

Road chemicals, salt, and sand can all deteriorate your bike quickly.  If you take 10-15 minutes to wipe down and lubricate your bike after each ride it can prevent corrosion and save you some money on repairs in the future.  Equipping your bike with studded tires helps with traction and increases control. 

Hydrate

Since it is cold outside, riders tend to forget to stay hydrated.  The reality is that biking is an aerobic activity, and with the added layers can actually make you feel warmer.   If temperatures are really cold, you can keep your water bottle next to your body to prevent the water from freezing.

For more tips on winter cycling safety, comfort and maintenance visit SIRC.

References from the SIRC Collection: 

1. "Beat The Big Freeze." Cycling Weekly(2010): 38-41.
2. Bridge, M., and M. Febbraio. "Training In Extreme Conditions." In Jeukendrup, A.E. (ed.), High-performance cycling, Champaign, Ill., Human Kinetics, c2002, p.43-55. United States: 2002.
3. Michael N. Sawka, et al. "Glycerol Hyperhydration: Physiological Responses During Cold-Air Exposure." Journal Of Applied Physiology 99.2 (2005): 515-521.
4. "Pulling Out The Winter Gear As The Temperature Drops." Cycling Weekly (2009): 33.

Can Deception Improve Athletic Performance?

When we're trying to climb a particularly steep hill, or run those last few kilometers in the marathon, we often try to trick our minds into ignoring any possible aches and pains or believing that those distances are shorter than they seem. If we use it in the context of making an effort seem easier, is it possible to use deception to make performance better?

According to an interesting research study from Northumbrian University, deceiving the athlete brain can lead to some improvements in athletic performance.  In a study done at the university, cyclists were asked to race against an avatar (a virtual cyclist figure), which they thought was moving at the personal best pace of each cyclist, except they were actually cycling one percent faster. The cyclists, who could see their own performance on the virtual course alongside the avatar, were not only able to match their opponent, they were actually going faster.  This lead to a two percent increase in power which may seem insignificant but not when that could be the difference between gold and not even getting on the podium.

Due to the improved performance in this study, some questions were raised out: 

• What are the limiting factors on how fast a person can go in an athletic event?
• Which fatigues first – the body or the brain?
• How much competition can affect the athlete’s speed?
• Does the brain conserve the body’s limited fuel resources?

It was also learned in the research environment that money did not increase athletic performance, for when athletes were offered money to go faster and better their own times, they could not.

Results from the experiment showed that deception can indeed lead to improved performance when the cyclists were told that the avatar was going the same speed as their personal best. But if they thought the avatar was already going faster than they had ever gone, the cyclists had a tendency to give up faster.

The “belief system” of the athlete plays a role, within limits, and if the athlete thinks a certain performance is possible, they can draw on the energy reserves that the brain is programmed to hold back.

For more information on coaching techniques, please visit SIRC.

Reference
Northumbria University (2011, October 17). Pushing the limits of performance. ScienceDaily. Retrieved February 15, 2012, from http://www.sciencedaily.com­ /releases/2011/10/111017075514.htm

Original Research
Stone, Mark R.; Thomas, Kevin; Wilkinson, Michael; Jones, Andrew M.; Gibson, Alan St Clair; Thompson, Kevin G. Effects of Deception on Exercise Performance: Implications for Determinants of Fatigue in Humans. (2011). Medicine & Science in Sports & Exercise: POST ACCEPTANCE, 19 August 2011. doi: 10.1249/MSS.0b013e318232cf77. Retrieved February 15, 2012 from http://journals.lww.com/acsm-msse/Abstract/publishahead/Effects_of_Deception_on_Exercise_Performance_.98845.aspx

Stay Healthy, Save Money and the Environment - Bike to Work

Incorporating cycling into your work week will keep you strong and healthy, save you money and gives the added bonus of being easy on the environment. Environment week in Canada (June 3-6) is coming up soon and we would like to encourage all of you to get on your bikes and ride to work that week!

We all know that cycling has many benefits that include improved muscle tone, increased stamina and reduced stress, but did you realize just how much cycling to work can help save you money? If you currently drive your car to work every day, getting on your bike could help you:

• Save up to $50 a week on gas 
• Eliminate parking fees 
• Lower cost tune-ups for bike and vehicle 
• Lower your car insurance rates 

Even if you commute only a handful of times, it's better than none at all because:

• Cycling uses no fuel 
• Bicycles take a lot less energy to make a than a car 
• Bikes don't require toxic batteries or motor oil 
• Cycling significantly reduces transportation emissions and traffic congestion

If you’re still uncomfortable with the idea of riding to work, recruit a friend to ride with you or go for a dry run on the weekend to map out your route to get an estimation of how much time it will take. If you live too far from work, commute for a portion of your trip and keep your bike at a public transportation stop.

Commuting by bike is first and foremost supposed to be fun! There are many reasons people start cycling to work but it’s the daily enjoyment that keep people getting on their bikes day after day.

If you would like more information on cycling to work, check out the included links and resources from the SIRC collection.

References from the SIRC Collection

1. Dewey A. Why Your Business Should be Bicycle Friendly. American Bicyclist [serial online]. July 2009;:9.

Hamilton A. Take heart and bike to work. Cycling Weekly [serial online]. March 2012;:41.

2. Hawkins K. Bikes: The "Green" Machines that are Moving Vancouver toward Sustainability. Bicycle Paper [serial online]. August 2011;40(6):1-8.

3. Panter J, Jones A. Attitudes and the Environment as Determinants of Active Travel in Adults: What Do and Don't We Know?. Journal Of Physical Activity & Health [serial online]. July 2010;7(4):551-561.

4. Shephard R. Is Active Commuting the Answer to Population Health?. Sports Medicine [serial online].

5. Stuart P. Turn your commute into a training ride. Cycling Weekly [serial online]. January 19, 2012;:42-45

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.