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Weight Training for Bone Health: Necessary or not?

In the past month or two I have seen a handful of articles written in cycling publications and coaches in the cycling community advocating the use of strength training in the “off season” (off season is a very poor choice of words, you’re either getting better or you’re not, I will use non competitive season hereafter) to combat bone loss. While there is not a body of evidence to suggest that strength training can improve endurance performance, it continues to be debated by cyclists, coaches and physiologists as to whether there is any cross over benefit. In my experience and through the research I have done I feel like the effects of weight training are very individual and must be considered on a case by case basis contingent upon each athletes goals, time commitments, pre-existing conditions, injury history, athletic development and extenuating factors. Additionally many reports suggest that low bone mass density (BMD) is a cause for a greater increase in fractures among cyclists, however this may not all together be true.

The goal of this post is not to go round and round on weight training and performance for cyclists, that’s a detailed discussion you should have with your coach or consulting physiologist/doctor, this post has a more specific goal.  With that we would like to analytically address the concept that cyclists should weight train during their non competitive season in order to improve bone density or attenuate bone loss. The reason this is important is that it must be weighed by the athlete/coach if time away from sport specific training is the most beneficial use of training time and if weight training is being done for the right reasons. […]

By |November 6th, 2012|Uncategorized|0 Comments

Considerations for Training and Racing in the Heat

Physiological changes occur as we train and race in the heat and some considerations should be made. Many Durata athletes’ have been bringing this up with their coaches here in the first real week of hot Texas weather and if you’re not in TX don’t worry it’ll be hot where you are or are racing soon enough, so read up

Fatigue has been shown to develop in an athlete once a core temperature of ~40deg Celsius is reached. Interestingly it does not matter how well trained the athlete is, what there acclimatization is like, body size, starting temperature or relative intensity. The only thing that these variables may influence is the amount of time it takes to reach the 40deg mark. For example someone that is acclimatized to TX summers or has better fitness may be able to go longer at a relative workload before reaching 40deg core temperature than someone that is not acclimatized. Unfortunately the larger the athlete the more heat seems to negatively affect their performance. The good and bad news is that heat affects everyone, so if you have properly prepared for it and can tolerate it more effectively then you will triumph over your competition.

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By |May 7th, 2010|Uncategorized|Comments Off on Considerations for Training and Racing in the Heat

Demonstration of Competence, risk taking and the willingness to suffer

I was driving back from a race with a couple of friends recently and the conversation turned to what the difference was between success in an event and disappointment. In the context of this conversation we acknowledged that success can take on many forms. For some success is as black or white as a win, for others it’s improving upon a personal best, beating an age group rival or simply making it to the finish line. And while many conversations I have about success in endurance sports has to do with fundamental training and physiological principles, this chat quickly graduated to the intangibles. How some athletes seem to embrace the heat of battle, can suffer innumerable small defeats in a race while continuing to subject themselves to pain comparable to a non-anesthetized root canal, and, even more these are the athletes that find themselves successful more often than not. What’s going on in the head of these athletes that drives them to suffer an extra 4 seconds to bridge that gap or hold that wheel, stave off a charging sprint or fight tooth and nail for every last second over the last few kilometers of a run? What is it they are channeling and what can we all learn from them? […]

By |February 4th, 2010|Uncategorized|Comments Off on Demonstration of Competence, risk taking and the willingness to suffer

Training With Power: What’s it all about?

What good is a watt? What is actual work done? Should you be training with a power meter? Read on for Training with Power and how it can be used to maximize your training and your success.

There was a time when the only way to know what the actual work done on your bike was, called for the athlete to be tested in a laboratory setting at a university or sports performance facility on a cycle ergometer. This gave the athlete an idea of where their physiological parameters such as VO2 max and lactate threshold were, but how was the athlete to implement this data into their workouts and training?

For years using heart rate training was considered the gold standard, an athlete would be tested in the laboratory and be given ranges that corresponded to specific energy systems in the body such at aerobic energy system, fast glycolysis or lactate threshold energy system. The athlete then went out and trained according to these ranges and often found they were mostly successful but there was a fundamental flaw to heart rate training and that is the fluctuation in heart rate from interval to interval, day to day or week to week. The workload that was done at 150 beats per minute last week may not reflect the same workload of 150 beats per minute next week or even on the next interval. In fact the heart rate that the athlete tested at in the lab or on a field test may not even reflect a truly accurate heart rate for the test done. […]

By |January 10th, 2010|Uncategorized|0 Comments

Make the Treadmill Your Friend

It’s that time of year! Colder weather, dark mornings and some dark late afternoons. Depending upon where you live, the reasons can be lack of daylight, cold temperatures or simply convenience that force you to take to the so-called ‘dreadmill’. But, listen here, it does not have to be boring and monotonous! With a little bit of creativity, some good music to keep you going and a focused workout, you’ll find that you may even prefer (*gasp!*) the treadmill for certain workouts. So, push aside your loathing of the old treadmill and listen up on how you can use it to help improve your running.

 

 

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By |December 15th, 2009|Uncategorized|0 Comments