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SCBC Winter Training Seminar November 7, 2013 Alan Sheiner, SCBC Rides Director [email protected], 203-326-0277 (C ) 1 Winter Training Seminar Agenda Subject Speaker Cycle training centers expo / mingle & food 6 – 6:45 PM SCBC sponsored winter cycling programs Alan Sheiner (6:45 – 7pm) Winter cycling training considerations Alan Sheiner (7 – 7:15pm) Winter cycling outfit fashion show SCBC Models (7:15 – 7:30pm) Winter cycling Training principles Bob Boothroyd (7:30 – 7:50pm) Core and Resistance training Nutrition and Weight Control ` Gena DeRibeaux, RN (7:50 – 8:10pm) Lois C. Duke, MS,RD,CDE,CDN (8:10– 8:30pm) Door Prizes Drawings Note: Everything that follows in this seminar is just a general outline of suggestions, not intended to be specific advice for anyone. Always consult your trainer and/or physician before embarking on any regime. 2 SCBC Mission o Sound Cyclist Bicycle Club provides organized rides and other cycling related activities for our members and the community, which stress safety, fun and fitness for all levels of riders. o The club also provides the opportunity for cyclists to improve their riding skills. The club is an advocate of safe cycling in Fairfield County and the State of Connecticut. 3 Winter Training SCBC sponsored cycling programs 4 Winter Training SCBC sponsored cycling programs o Free Westport Y spin class - 18 bikes, using Sufferfest video series Class to begin 11/4, Monday RL – Jeff Jenkins, Dan Deering, Mike Holban, Joe Myers, Chris Barlow, Patty Kondub, Shean-Mei Sheu Website set up/support – Charles Doran, Herb Wexler, Jon Perelstein o Indoor Cycling sessions @ SCBC special discounted rates. Classes to begin 11/11, Monday EHS, Greenwich EHS, Greenwich # of Trainer Mon Tue Wed Th 8 CompuTrainer 6-7:15pm -7-8:15pm 6-7:15pm 1445 East Putnam Ave Old Greenwich, CT 06870, (203) 983-5748, $200 for a structured 10-week sessions, offered on either M/W/Th/Su Complimentary 30 min session on the AlterG Anti-Gravity Treadmill Fri -- -- -- Sherpa, Westport 8 CompuTrainer 6:15-7:30pm 1555 Post Road East, Westport, CT 06880 www.sherpafit.com, 203-644-7727 -- 6:15-7:30pm 6:15-7:30pm Sun 10-11:30am Or $199 monthly unlimited Pacific, Stamford 13 CompuTrainer ---Pacific Swim Bike Run, Stamford CT 06902, 203.504.8960, www.pacificsbr.com -- Sat -- 12:30-2pm $18 per session -- 10 packs $150 6-month $1,400 20 packs $240 Annual $2,000 --- Unlimited Recovery Lounge Sessions with the Purchase of any Package Podium, Norwalk 8 CompuTrainer 6-7:15pm 430 Main Avenue, Suite 204, Norwalk, CT 06851 Website: www.podium-training.com, 203.642.3666 7-8:15pm Any available spots -- 6 packs $100 15 packs $225 10 packs $170 20 packs $280 -- 1 - 2:15pm -- Monthly $210 Annual $2,100 Target Training 20 Tacx Trainer One time, a one month full membership @ a special SCBC 20% discount off the normal rate $310 5 772 Post Road East, Westport, CT 06880, PH/FX 203-557-8004 Contact: Eneas Freyre <[email protected]> Navigation of Winter Training Programs o There is a “winter Training” button and link on SCBC website http://www.soundcyclists.com/ o They are SCBC member password protected, as only SCBC members can enjoy the Westport Y free spin classes and the deep discounted professional cycling training centers o Each of the offerings require Registration, spots are limited and first come, first serve. 6 Sufferfest 10-week training plan Sufferfest has a10 week training plan for experienced cyclists. The club has purchased it and loaded it into SCBC Winter training tab. You can download the file from there. 7 Winter Training 8 Winter Training Consideration • Off season program can maintain the aerobic base you have built during the spring/fall regular outdoor cycling season. • A good winter program will maintain a foundation or base for the ramp up that will come with your next spring a more fit and stronger rider. • Taking some time off the bike can be an ideal way to recharge your batteries and rekindle your love for cycling, although fitness can start to drop after just two weeks of inactivity – and will take nearly three times as long to recondition – Complete rest from exercise isn't a good idea. 9 Winter Training Consideration • A balanced off season program should contain: • Indoor cycling or spin classes, other cross training aerobic sports such as swimming, skiing, treadmill, rowing • Outdoor cycling, when weather / road condition permits • Core and Resistance (weight) training • Nutrition and Weight Control • Take a break every fourth week - You should do less than half of your normal training during this period, and make sure you have at least two days off. •A regular easy week gives you a chance to recover, so that your body can super-compensate for all the training you’ve done. Remember it’s during periods of rest that your fitness improves, not during training itself. 10 Road Safety and Bike Maintenance Bicycle Maintenance • Winter is tough on bike - sand, salt and debris on the road make it hard to keep your chain and derailleur free and working. Gears tend to get mucked up fast. • Clean it off periodically with a cloth and make sure to dry off the chain too. • Be sure to keep the chain lubed. • Tire Pressure. Decrease the amount of air pressure in tires for riding in winter. You will get better floatation. Safety • Motorists don’t expect cyclists to be out on roads in wintertime. In order to be safe, you must be visible. • Motorists often have limited visibility in winter: low‐lying sun in their eyes, ice, frost, or snow may obscure their view and accumulated dust on windshield. • Your outer layers should be bright and reflective. 11 Road Safety and Bike Maintenance Bicycle Gear • Lights are a must. They serve two purposes: to help you see the path, and to help others see you. • At a minimum, have a white blinking light facing forward and red blinking light facing backward. • Mount your lights at a height where drivers can see you from a far distance. • A light mounted to your helmet serves two purposes. It lights up whatever you look at, and it easily catches the attention of drivers. When you look at their car, the head lamp lights up the inside of their vehicle. It’s a powerful combination to have both a head lamp and the strobe. • Lighted and reflective arm and leg bands will help you be seen from the sides. • Reflective tape placed on your bike frame can also help drivers see you from all •directions. • Helmets. Some winter commuters like using ski helmets, as they provide extra warmth. 12 Road Safety and Bike Maintenance Riding Tips • Bikes rarely slip when they are going in a straight direction. Take care on corners. • When approaching a stopping point that is potentially slick/icy, for example: an intersection, take care when putting your foot down. Sometimes while riding it is easy to forget the underlying surface can be slippery. • Watch out for leaf-strewn areas on lanes – wet leaves can create seriously slippery surfaces. • If you’re riding in a group in these sorts of conditions, leave a little more room between you and the guy in front, and try to anticipate any problems that might occur up ahead. • Look ahead: Everyone’s vision tends to be reduced in winter, especially in the early morning and in the late afternoon. 13 Road Safety and Bike Maintenance Lane Position • In winter, one of the most dangerous places to ride is right up next to the curb. • The immediate curb area is where snow accumulates, gets plowed over, melts, freezes and generally becomes an uneven mess of ridges, road debris and ice. Seek out the pavement or just far enough away from the curb to stay off of this dangerous mix. • In wet or cool conditions, the immediate curb area is where broken glass, bits of rusted metal from cars and general road debris build up as the rain washes it to the shoulder. 14 Winter Cycling Clothing • The most important aspect of cold-weather riding is your clothing. It's also the area where most firsttimers make mistakes. • The key rule is to not overdress. Your body produces plenty of heat and sweat when riding, so you can actually become too hot and sweaty. This can lead to hypothermia and dehydration. When stopped for things such as traffic lights, all that extra heat gets dissipated by cold breezes and can leave you wet and shivering. • Wear just enough clothes to be slightly cold when you start pedaling. The first few minutes may be chilly, but your body produces a vast amount of heat when riding a bike so you'll warm up quickly. • Keep your core (head/chest) warm, your extremities (toes/fingers) will stay warm as well. . Dressing in layers is the key to keeping warm and safe in the winter. • The base layer to keep you dry, to wick your sweat to the outside layers. A mid‐layer of light fleece or other insulating layer may be a good idea, and an outer layer that is windproof is always nice. 15 Winter Cycling Clothing • Head covering - You can lose up to 25% of your body heat through your head. Keep your head covered and you'll keep your core warm. • Base: A moisture-wicking baselayer that keeps the body dry is crucial. Wear an extra thin layer rather than one that’s too thick. • Mid: A thermal layer worn over your baselayer will keep the warmth in, but should work with the base and shell to let sweat vapour out. •Vest - Thin, lightweight, but it'll help protect your core from the wind. • Shell: Softshell and waterproof jackets should provide wind stopping coverage to the belly, chest and groin – core areas you need to keep warm. • Legs: Wear leg warmers or knee warmers under your cycling short's leg. Full-length bib tights /or Windproof tights an essential under colder weather. •keep your hands and feet warm - Best are cycling gloves with grippy palms and fingers. • Toe covers / Booties - extremities don't get good blood flow when the arteries clamp down with the cold, so protect those toes. A good rule of thumb is to go a half size bigger with your shoes. 16 Winter Cycling Clothing What to wear with your shorts, socks, helmet and glasses, When the temperatures are less than balmy: • 40-50 degrees: base layer, long-sleeve wind-proof jersey, full-length leg warmers, cycling cap or skullcap, full-finger gloves, insulated booties (optional) • 50-60 degrees: base layer, long-sleeve jersey or jersey and arm warmers, knee warmers, shoe covers (optional) • 60-65 degrees: base layer, jersey and arm warmers, knee warmers • 65+ degrees: base layer, jersey Note: From "Pack like a pro", by Chris Carmichael, "Bicycling" May, 2006, page 48 17 Winter outfit fashion show modeled by our own SCBC riders!! Face mask / Ear leg Balakava / Warmer warmer Neck Warmer John O'nofiro Headliner Tearl Bill Bradley Meredith 1 1a Lucia Carolyne Chapman Hynes Lolli Yvonne Ross Beecher Jocelyn Jaynab Keith Rose Alan Joe Sheiner McKenna Jack Mail Will Schwartz Arm warmer Headliner base layer Thermal Thermal Thermal Toe / Jersey / tight tight Boot Mid layer full 3/4 warmer length length Headliner Headliner Headliner Jacket 30 degree LOBSTER / Winter Glove Headliner 2 2a 3 3a 4 4a 5 5a 6 6a 7 7a 8 8a 9 9a all Jacket 40 degree all http://www.youtube.com/watch?v=URD0kzXtLAs all all all all all all all 10 10a all 11 12 all all 18 Winter Cycling Training Principles A. Individualization B. Specificity C. OVERLOAD and RECOVERY – HRM’s, Power Meters, ZONES, quantifying physical phenomena D. Progression 1) Application of overload, recovery 2) Periodization a) Macrocycle, mesocycle, microcycle b) Peaking/tapering E. Detraining – if you don’t use it, do you really lose it? 19 Winter Training Recommendations 1. Resistance a. Purpose – what are your goals? 1. Maintain strength 2. Increase strength b. Specific exercises 1. Core ( Gena) 2. Squats – 15 reps, 2 sets 3. Leg extensions – many sports docs say no 4. Calf raises – 15 reps, 2 sets 5. Leg curls – 15 reps, 2 sets 2. Spinning – various programs and instructor styles 3. Cross training – what do you do? a. Advantages b. Disadvantages 4. Plyos – what are they? Attempt to create very specific cross training. Explosive power. “plyometric training enhances the contractile properties of human muscle and facilitates the neural component involved in muscular contraction” – USCF. warning – adequate strength base, proper warm-up 5. Safety Exercises – stability while riding bike or rollers, drinking exercise while spinning, no-hands while spinning, “standing” exercise while spinning, ‘white line” exercise while riding 20 • Core Strengthening 21 Core Strengthening Exercise Core Strengthening exercises are important, not just for biking, but also for injury prevention. The “Core” muscles consist of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. When these muscles contract, they stabilize the spine, pelvis and shoulders and create a solid base of support. When this happens, we are able to generate powerful movements of the extremities (which translates to stronger legs for biking). The core muscles also make it possible to stand upright and move on two feet. These muscles help control movements transfer energy, shift body weight and move in any direction. A strong core distributes the stress of weight-bearing and protects the back. Core conditioning exercise programs need to target all of these muscle groups to be effective. 22 Core Strengthening Exercise Core muscles are: In general, the muscles run the length of the trunk and torso, which includes: • Rectus Abdominis - front of the abdomen and is often referred to as "six-pack" • Erector Spinae- run along neck to lower back. • Multifidus - under the erector spinae along the vertebral column, these muscles extend and rotate the spine. • External Obliques - located on side and front of the abdomen. • Internal Obliques - located under the external obliques, in opposite direction. • Transverse Abdominis (TVA) - under the obliques, deepest of the abdominal muscles (muscles of your waist) and wraps around spine for protection and stability. • Hip Flexors - located in front of the pelvis and upper thigh. • Gluteus medius and minimus - located at the side of the hip • Gluteus maximus, hamstring group, piriformis - located in the back of the hip and upper thigh leg. • Hip adductors - located at medial thigh. 23 Core Strengthening Exercise 24 Erector Spinae 25 multifidus 26 Hip flexors & adductors 27 Gluteus minimus 28 Gluteus maximus 29 Core Strengthening Exercise Exercises for a quick core workout that cover all basic core muscles: Demos can be watched via this link http://youtu.be/YCNKCYk7lqE • Plank • Side Plank • Push Up • V-Sits (slow V-ups) • Squats • Bridge • Hip lift • Oblique twist (ab, side to side touches) • Plank an balance ball • Supermans 30 • Nutrition and Weight Control 31 Optimal Nutrition for Health and Weight Maintenance Lois C. Duke, MS,RD,CDE,CDN Winter Training Seminar SoundCyclists Bicycle Club November 7, 2013 Dave’s Story….. • Dave is an avid cyclist. During the height of cycling season, he was in great shape, riding often, and watching his diet and nutrition intake. • He looked great in photos. Here he is in one of his best photographs. Nice shot! As the winter months drew near, Dave paid less attention to his diet and physical activity. He enjoyed the holidays to the fullest and forgot most of the healthy behaviors he had maintained in the past. Unfortunately, this resulted in a few extra pounds…… Dave’s Story: Part II Now Dave has increased his risk of a variety of chronic diseases . His knees hurt and he doesn’t feel as energetic either. Not to mention, cycling uphill is a lot harder…. Bottom line: Optimal Nutrition and Weight maintenance is a lifelong process of maintaining healthy eating behaviors and nutrition intake. Objectives of Nutrition and Weight Maintenance • Decrease risk of chronic disease: Heart Disease, HTN, Diabetes, Cancer. • Obtain adequate nutrition intake for overall health. • Increase energy and decrease fatigue. • To compliment an active lifestyle. • To assist in maintaining a strong immune system. Key Characteristics of a healthy diet • High in a wide variety of whole • fruits and vegetables • Includes whole, unprocessed grains and legumes • • Includes lean sources of high quality proteins • • High in naturally occurring fibers • Adequate in Vitamins and Minerals • primarily from optimal nutrition intake Moderate in heart healthy fat sources and including Omega 3’s, EPA, DHA. Includes whole, unprocessed and unrefined foods Low in refined, processed foods and sugars, saturated and trans fats Adequate in fluids to maintain hydration Healthy Eating Behaviors: An Essential Part of Achieving and Maintaining Nutrition Intake • Achieving optimal nutrition intake is more than following a set of recommendations, it means changing behaviors associated with nutrition intake. • It takes on average at least three months or more to change a behavior. • Set small, measurable, achievable and realistic goals when it comes to changing behaviors. Top Ten Healthy Eating Behaviors – Log your food and read nutrition labels: probably one of the best ways to become more cognizant of what you are eating and maintain good nutrition intake. – Continue to be active: regular training/exercise is vital to maintaining weight, nutrition and overall health not to mention sanity! – Don’t restrict foods: restricting foods often backfires ultimately leading to craving it more and eating more of it in the end! – Eat regularly and don’t skip meals— regular, balanced healthy meals and snacks keep you satisfied & less likely to eat more later. – Try that scary vegetable in the store that you are afraid of. Experiment with new healthy foods you’ve been hesitant to try such as kale, turnips, collard greens, wheatberries & bulgar. – Plan ahead: plan ahead for your meals & snacks. Make “smart” shopping lists and purchase healthy food ahead of time so you have them in the house. – – – – Eat breakfast: Research indicates that people who eat breakfast daily maintain weight better Don’t eat in front of the TV, Computer, I phone: sit down and enjoy your meal without distractions. Adequate sleep: lack of sleep leads to poor nutrition intake. Avoid Fad Diets and fad nutrition trends: they don’t focus on long term nutrition intake and eating behaviors and typically don’t work in the end. Tips for maintaining weight and nutrition during the winter months… – Avoid viewing the holiday season as a complete loss in terms of food. “I’ll get back to it after the holidays” sets you up for disaster. – Enjoy yourself on occasions but evaluate whether you really need to eat everything at every social event. Do you have to have the dessert at every party or event? – Eat a snack before going to parties. Eating a snack will make you feel fuller and help to avoid overeating – Check Vitamin D levels: Vitamin D levels are lowest in winter months. Increase intake of fatty fish and Vitamin D fortified foods. Check with your MD regarding Vitamin D supplementation. – Don’t forget to hydrate! We are less aware of our need to hydrate in the cold winter months. – Take a good look at what’s being offered: try choosing the healthier options ex. Roasted potatoes over the scalloped potatoes. Eat more crudite and fewer mini quiche. – Include immune boosting foods as part of your daily nutrition intake: A daily diet rich in antioxidants beta carotene and vitamin C coming from a wide variety of fruits and vegetables, Probiotics as in yogurt, Sources of Omega 3’s as in fatty fish, adequate Vitamin D intake all help to build immunity. – Keep up the exercise and adequate sleep! Inactivity and inadequate sleep can decrease immunity, lead to increased weight and poor nutrition intake! Parting words…. Optimal nutrition and weight maintenance is part of a balanced lifestyle that also includes – Adequate sleep – Regular exercise– Stress reduction– meditation, mindfulness…. 10 Door Prizes EHS, Greenwich – Two Free CompuTrainer Classes Pacific Tri, Stamford – Five Free CompuTrainer Classes Podium, Norwalk – Bike Tune Up Target Training, Westport – Power Test Sherpa - Sherpa Eco Shopping bag which will contain a water bottle, 1 free recovery lounge session, and 1 free Compu Trainer cycling class. Norwalk Pizza and Pasta – 5 free Gift Certificates 42 • Back Ups 43 Weight-Loss Workout – Interval training Biking for Weight Loss - By Chris Carmichael Whether you're talking about weight loss or enhanced performance, time at intensity is the factor that matters most. Riding at a tough-but-sustainable pace is a good way to burn about 12 calories per minute. Intervals training can push your burn rate to about 16 calories per minute. But because you can't sustain 16 calories per minute for very long, time spent at this intensity has to be spread over several intervals separated by recovery, during which you're burning eight to 10 calories per minute. In total, the interval session lasts 42 minutes, but even with the recovery periods, the calories burned are almost identical to the calories burned during 42 minutes at a steady pace. Why put yourself through intervals if they don't burn a ton more calories? Because time-at-intensity not only burns calories but also stimulates change. That steady pace for 42 minutes isn't enough stress to make you faster or pack your muscles with more fat-burning mitochondria. But those 20 minutes at maximum intensity are. Riding a steady pace burns calories today; intervals burn calories today and enable you to burn more later. 44 Chris Carmichael's Weight-Loss Workout This one-hour workout delivers the double whammy of torching calories and building high-end aerobic power you can put to good use the rest of the season. It's strenuous, so do it a maximum of three times a week to allow for adequate recovery and best results. • 6 minute: warmup • 1 min.: fast pedal, spinning a light gear as fast as you can • 1 min.: recovery spinning • 1 min.: fast pedal • 1 min.: recovery spinning • 5x2 min. at maximum intensity, with 2 min. recovery spinning between each • 6 min.: recovery spinning • 5x2 min. at maximum intensity, with 2 min. recovery spinning between each • 8 min.: cool down • Total time: 60 min 45 Nutrition • Eating well through winter plays a major role in maintaining health and fighting off colds and flu. • Immune boosting: To help the immune system boost its prevention power during the winter months, we need a wide variety of fruits and vegetables – at least six servings per day to provide the essential bioflavonoids and antioxidants. • Foods such as berries, oranges, tenderstem, spinach, carrots, sweet potatoes, garlic, watercress, alfalfa sprouts, brown rice and a variety of nuts and seeds, can supply the synergistic range of nutrients needed. • A cup or two of fresh ginger or green tea a day can also keep colds and flus at bay. • Post-ride recovery: After a long ride, a balanced blend of carbohydrates and protein taken within 15 minutes of completing your ride kickstarts recovery. •The carbs help replenish muscle energy, and proteins are used for muscle repair and growth - a simple milk and banana smoothie will do the job – just have it made up ready to drink. 46 • Resistance (weight) Training • When you’re riding a bike, you need a strong upper body, pumping iron will also make you more robust and less prone to injury. • Two or three sessions a week during the winter will build an excellent strength base that can then be maintained with just one weekly session, and include these exercises (what kind of weight?) 1.Lunges: As a single-legged movement, the crossover to cycling is obvious. To increase the load, work with a barbell across your shoulders or hold dumbbells. 2.Single arm rows: When climbing out of the saddle, one arm pushes and one arm pulls with every pedal stroke. This exercise works those pulling muscles. 3.Dumbbell chest press: Works the pushing muscles of your upper body. Because of the range of movement and control needed, it’s more effective than barbells. 4.Deadlift: This strengthens and increases flexibility of the lower back and the hamstrings, both of which are typically weak and tight in cyclists. 47