TNT Upstate NY/VT Cycling Team: Articles

Articles on this page listed in order of appearance.

(Please scroll down to find the article you are looking for.)

Google Doc Links

Fundraising Planner:

https://drive.google.com/file/d/0B56oAa1kfOBdVW42N09LOFRpOUk/edit?usp=sharing

SATURDAY Training Sign Up Sheet:

http://bit.ly/1CDNtoE

Importance of Base Building: https://drive.google.com/file/d/0B56oAa1kfOBdMmk2OTV5NVNBcU0/edit?usp=sharing

_____________________________________________________________

RIDE ETIQUETTE AND SAFTETY ITEMS

Learn the rules of the road and how to be safe while riding in a group or on your own.

_____________________________________________________________

_____________________________________________________________

ENDURANCE SPORTS NUTRITION
By Arnie Baker, TNT National Coach

_____________________________________________________________
CYCLING SPECIFIC STRETCHING ROUTINE

By Matt O'Neil, Saratoga Physical Therapy Associates (Feb. 2010)

Why Stretch: Reduce the risk of injury and increase flexibility. Muscles and joints will undergo less severe stress in competitive conditions. This will allow you to function longer at your optimum speed and improve your pedal power.

How: No bouncing or quick stretching. Stretch to mild amount of tightness/tension, not pain. Don't push past the initial sensation of tension. Emphasize on elongating and circulating compressed areas. Hold for 20-20 seconds for each stretch. Breath through each stretch. The feeling of tension should diminish as your hold the stretch, if not, ease off. Repeat each stretch 3-5 times.

When: After cycling. Make sure you still warm up on the bike before reaching your optimum speed/power. In a time crunch? Anytime you stretch will still give you benefit.
CLICK HERE FOR THE CYCLING SPECIFIC STRETCHING PROGRAM

_____________________________________________________________

YOU THINK YOUR BIKE HELMET PROTECTS YOU?

By Jack Rajczewski

Everyone wears a helmet when cycling, secure in knowing his or her head, nose, teeth, and chin are protected. In all too many cases, possibly yours, and your children, this is not the case, even with experienced riders! Do these tests on yourself and then on your kids (letting them put their own helmets on). You will learn quickly if adjustments are needed. Sadly, helmet manufacturers provide no or incomplete directions for proper helmet adjustments, so I have included some guidelines that, if followed, should enable you to secure your helmets properly. Forgive wordiness; I chose to use repetition and much detail to give you as much guidance as possible, in the interest of your and your children’s safety. Don’t be overwhelmed by the detail; take things step by step.

Keep in mind that the most important overall goal of wearing a properly adjusted helmet is to keep one’s brain from becoming mush if you have a bad accident. Preserving facial and head cosmetics is important but secondary. Everyone’s head is different, and you must find your own best adjustments and compromises, consistent with protecting yourself and your children! Passing test #3 below is crucial, because you instinctively look down in most falls, and you could smash your nose, teeth, and face, or badly scrape them as you slide on pavement! Read this entire article after doing the tests and before doing any adjustments, including the last section, which will clarify things if you run into problems making adjustments.

CLICK HERE to read the entire article

_____________________________________________________________

BASIC STRENGTH TRAINING PROGRAM

by Melissa Stankovich, AFAA Certified Personal Trainer

Why strength train?

You should strength train for many of the reasons listed below:

• Increased bone density

• Increase in muscular strength, power, stability, and endurance

• Decrease in fat mass

• Potentially increased metabolism

• Increased strength of connective tissue

• Decreased risk of injury

• Increase in self confidence and well-being

• Improved quality of life

CLICK HERE for the Basic Strength Training Program.

If you are a beginner, please contact Melissa at lov_2_tri75@yahoo.com for a one-on-one personal training session (this is FREE for all TNT participants). To avoid injury, and to speed your progress, you will need to learn proper form/technique of these exercises. In one to two sessions with me, you will be on your way to better muscular fitness.

This is very basic strength training program and designed for the beginner/intermediate. It would be great if you could get a full body, strength workout in 2-3 times per week with at least one rest day in between. As for abdominal/core work, without weight you can do your core exercises every day, but if you can't, at least try and get in 3 core workouts per week.

Notes about the program:

1) No need to do Squats, Lunges, and Leg Press—just choose one from the list that you prefer.

2) You don't have to do sets if you don't have time. You can do the program once through as a circuit, moving from one exercise to the next with little rest in between. This way will work toward both strength and cardiovascular fitness.

3) Start with this program, but don't use it exactly the same way throughout the season. You should mix it up at some point, maybe swapping out Squats for Lunges, etc. Your body needs change to keep adapting. So stick with the workout one way for a month and then change it up. If you need help with that, don't be afraid to ask.

_____________________________________________________________

BIKE GEAR

By Dick Clark

Before heading out on your next cycling adventure, CLICK HERE for a comprehensive list of Bike Gear needed.

_____________________________________________________________

TEAM IN TRAINING NUTRITION
By Kristen Hislop

CLICK HERE to find out what your calorie needs are and what your sweat rate is using the simple equations provided to help fuel you during your training and racing seasons.

CLICK HERE for the nutritional breakdown of sodium, carbs, calories, protein and if water is needed while taking for current nutritional bars, drinks, gels, etc. on the market.

http://www.examiner.com/ny-in-new-york/breakfast-fuels-the-day-for-triathletes

http://www.examiner.com/ny-in-new-york/could-metabolic-testing-ease-triathletes-offseason-weight-gain?render=print

http://www.examiner.com/ny-in-new-york/chris-macca-mccormack-talks-nutrition-before-kona-2009?render=print

http://www.examiner.com/ny-in-new-york/coconut-water-the-new-elixir-of-triathletes

http://www.examiner.com/ny-in-new-york/weight-body-fat-triathlon-performance-how-is-it-all-related

http://www.examiner.com/ny-in-new-york/should-triathletes-fast-over-the-holidays-to-manage-weight

_____________________________________________________________

5 COMMON BIKE-MAINTENANCE MISTAKES
Bicyling Magazine (pulled from Website - Nov. 2010)

Even the most basic repairs can go badly—sometimes comically—wrong. CLICK HERE for the 5 common rookie-wrenching mistakes and our expert's instructions for avoiding them.

TNT Upstate NY/VT Cycling Team

Weekly Rides

Search This Blog

Articles

Followers

Search by Category

Blog Archive

Pageviews