Training Tips - for cycling exercise
programsfrom
American Fitness, May 2001 by Tom Seabourne
Refine Your Cycling Program With These
Pro Pointers
"How mentally tough are you? This
question defines how successful you'll be on the road," says Jim Loehr,
president and CEO of LGE Performance Systems, Inc. No matter how tough
you are or how hard you try, there are probably a few chinks in your
competitive armor, potentially ranging from excess anxiety to decreased
confidence. According to Loehr, whatever these gaps or breaks, they
invariably block your ability to perform.
How well you control your mind determines
why you choke while others remain calm and focused. Physically strong,
athletic cyclists may perform well in training, but fade in the event.
They lose confidence, their fighting spirit diminishes and they look
helpless. The composed and rational side of their personality vanishes
and is replaced by rage, aggression or whining.
To prevent this from happening, establish
a standard of behavior so your anxiety or fury doesn't surface. Then
change your anxiety into energy and your anger into competitive zeal. If
your self-image is based on winning the yellow jersey, then you are
placing tremendous pressure on yourself. Remember that you have a life
outside of cycling. Your friends and family will love you whether you
win or lose.
If you lose, there is another race. If
you win, celebrate and go on. Don't worry so much about what others
think. Your self-worth comes from within. Slow down and absorb the
present, the adrenaline rush of the moment. Competition is a part of
your journey and races are simply a measure of improvement.
No matter who's ahead, enjoy each pedal
stroke. Allow every one of your races to serve as a training ground for
your next one. Remember, there will always be a next one.
No pain is gain
The No. 1 thing my cycling cronies whine
about is a sore butt. There are three reasons for a bruised glute:
1. The first (and most obvious) reason is
not wearing proper cycling shorts.
2. The second is improper positioning of
your butt on the saddle. Your sit bones should make contact with the
rear portion of the seat. If you ride too far forward, the center part
of the saddle presses against your soft tissue.
3. Lastly, early in the season, pedal a
maximum of 15 minutes out and 15 minutes back to allow for a gentle
break-in period.
Knee Pain
The most frequent joint discomfort in
cycling emanates from the knee. Knee pain must be addressed immediately
to prevent further injury.
Pain on the outside of your knee during
your pedal stroke may be aggravated by friction on your iliotibial (IT)
band. Your IT band is a long, fibrous tendinous sheath located on the
outside of your leg, extending from your hip to past your knee. Lowering
your seat, stretching, anti-inflammatories and ice may help alleviate IT
band syndrome, according to Peter Francis, professor of physical
education at San Diego State University.
Pain behind your kneecap may be a sign of
chondromalacia, a progressive softening of your patellar cartilage (the
cushion between your bones). To relieve this pain, pedal easy gears and
try raising your seat a little. "Strengthen the quadriceps on the inside
of your knee (vastus medialis) by using the leg extension machine in
your gym," says Dr. Francis, one of the forefront researchers in the
area of cycling injury prevention.
If you pedal big gears or don't warm up
properly, you may find yourself limping through a severe case of
patellar tendinitis. Your patellar tendon is soft tissue just below the
kneecap. "Instead of hammering heavy gears, spin faster in your small
chainring," says Mike Michels, competitive triathlete and athletic
director for the Colorado Athletic Clubs. Emulate the pros by icing your
patellar tendon for five minutes, massaging it for five minutes and then
repeating the sequence.
Pain on the back of the medial (inside)
of our knees may be caused by friction of three muscles rubbing
together--your sartorius, gracilis and semitendinosus. Friction causes
inflammation, so you know the drill: rest, ice and lower your seat a
notch. Remember, pain is a signal that something is wrong. If your pain
lasts longer than a week, consult your doctor.
How to Keep Cool and Stay Pumped
1. Take a deep breath, focusing on riding
your race when you exhale.
2. Expect the unexpected--a flat tire or
a broken spoke. Visualize yourself handling any eventuality. Nothing can
rattle you.
3. Smile no matter what. Mimic the
cringe-grin of Lance Armstrong ascending a mountain.
