BIKE MS 2013: TRAINING GUIDE

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1 BIKE MS 2013: TRAINING GUIDE bikemsdc.org 1

2 2 Bike MS: 2013 Traiig Guide

3 Table of Cotets Traiig for Bike MS...2 Iitial Fitess Assessmet...2 Essetial Gear for Cyclig...3 Six Easy Steps for Tube Replacemet...6 Bike Safety...7 Buildig Fitess Stretchig Fuelig your muscles for Cyclig Nutritio for Recovery Prevetig ad Treatig Ijuries / Ailmets...17 Stayig Motivated...18 For more iformatio ad team resources, please go to: bikemsdc.org bikemsdc.org 1

4 Traiig for YOU RE UP FOR THE CHALLENGE AND READY FOR THE RIDE OF YOUR LIFE The adveture of the Bike MS experiece begis ot o the first day of the evet but the momet you begi traiig for it. The traiig process is a jourey uto itself that will reward you with better health ad fitess, greater calmess ad eergy i your daily life, more self-cofidece, ad more fu i the ride itself. This traiig guide is desiged to provide all the iformatio you eed to prepare for this evet i a easy-to-uderstad format. It covers essetial gear, cyclig techique, buildig fitess, sports utritio, ad other importat topics. You will fid this guide to be a ivaluable resource i your preparatios for the ride. Get ready for the experiece of a lifetime! Iitial Fitess Assessmet THE STARTING POINT OF THE TRAINING PROCESS IS DIFFERENT FOR INDIVIDUAL CYCLISTS / For example, a 25-year-old who has exercised cosistetly sice childhood will begi the traiig process at a higher level tha a 45-year-old who recetly quit smokig. Before you begi this or ay other traiig program, it is importat that you assess your preset state of health ad fitess so that you may begi with a level of traiig that is tailored to your curret capacity. Cosult a doctor before begiig your cyclig program if you are pregat, older tha 65, sedetary, overweight, have diabetes, high blood pressure, a heart coditio, or ay ijury, health coditio or risk factor that may affect your ability to safely hadle the rigors of a cyclig program.// 2 Bike MS: 2013 Traiig Guide

5 Essetial Gear for Cyclig IF YOU RE DOING A BIKE MS EVENT YOU PROBABLY OWN A BIKE OR WILL BORROW ONE Now let s go dow a short checklist to make sure the bike is up to the challege. After all, a Bike MS ride puts a demad o your equipmet just as it does o your body. DOES THE BIKE FIT YOU? The key is ot so much the specific frame size but whether you ca obtai the correct ridig positio. There are two mai cosideratios: Saddle height: First, make sure the saddle is level, ot tilted up or dow. Put o your ridig shoes, the climb o with the bike beside a table or wall so you ca hold yourself up. Put your heels o the pedals, usig the bottom side if toe clips ad straps are attached. Pedal backwards. Whe seat height is correct, your kees will straighte at the bottom of each stroke but you wo t have to rock your hips to keep your heels i cotact. Move the saddle up or dow accordigly. Of course, whe really ridig you should have the ball of each foot o the pedal. This will produce the proper kee bed for efficiecy ad comfort. Hadlebar height: O most bikes, the bar height ca be adjusted up or dow. Whe viewed from the side, if the hadlebar is t the same height as the saddle or withi two iches of beig that high, raise it. Covetioal quill stems have a expader bolt that holds the stem iside the bike s head tube. Cautio: Never raise the stem above the maximum height lie egraved o its side. bikemsdc.org 3

6 ARE THE WHEELS IN GOOD SHAPE? Check the rims: Pick up oe ed of the bike at a time ad spi the wheel. Watch where the rim passes a brake pad. If a rim wobbles or eve brushes the pad, you should have it professioally trued. A wobbly rim that s igored ca evetually lead to broke spokes ad a uridable wheel. Check the tires: There should be plety of tread with o cuts or bare spots. The tire sidewalls should be free of cracks or other damage. Replace suspect tires before the ride for your safety ad peace of mid. Cosider buyig ew tires if you ll be ridig a moutai bike that curretly has kobby treads. Off-road tires rumble o pavemet ad are very iefficiet, requirig lots more pedalig eergy each mile. Check at a bike shop for so-called slick or treadless tires. You ll be thakful you did. Oce your wheels are i great shape, iflate the tires to the pressure recommeded o the sidewall. Firm tires hadle better, roll easier ad protect the tube ad rim from damage if you should ride ito somethig sharp, like the edge of a pothole. ARE THE CHAIN & CABLES LUBED? The chai should either be dry or drippig with oil. Buy the lube recommeded by a local shop for your climate, apply some to each lik as you tur the chai slowly, the wipe off the excess with a rag. Lube belogs iside the liks, ot outside where it will attract dirt ad sad. Usig a product (like Pedro s Fiish Lie, White Lighteig) spritz ito each place where brake ad gear cables eter ad exit sectios of housig. Hold a rag behid to catch overspray, ad avoid gettig lube o the rims or brake pads. Also spritz the frot- ad rear-derailleur pivot poits. (Do NOT use WD-40.) QUICK TIP Apply eough bicycle chai lubricat to thily coat the chai while spiig the pedals backward with your had. Wipe off the excess with a rag. If you do t have the materials or cofidece to do these thigs, take the bike to a shop at least a couple of weeks before the ride. Tell the mechaic what you re up to (there may eve be a discout for MS riders) ad ask for a geeral service. They may eve offer to check your ridig positio. 4 Bike MS: 2013 Traiig Guide

7 Likewise, if you are treatig yourself to a ew bike for a Bike MS evet, talk to the salesperso ad explai the type of ridig you ited to do after the big evet. Shop persoel are traied to delve deeply ito your eeds to make sure you buy a bike that ll make you happy for years to come. Proper gearig is a big part of this. It depeds o your fitess, objectives, ridig style ad the terrai where you ll be ridig most. ACCESSORIES Here s aother checklist. By purchasig the ecessary items well i advace, you ll have time to use them o traiig rides. A classic mistake is to buy somethig brad ew ad wear it or put it o your bike for Bike MS, ever havig tested it. Make this your motto: No surprises! Helmet: You should wear oe every time you ride, ad you must whe you ride i Bike MS. Moder helmets are lightweight, airy ad stylish as well as protective (they must meet govermet impact stadards). Visit a shop to try o various models i your price rage. A sug but comfortable fit is essetial. Shorts: Cyclig shorts are ot a gimmick. They are key to miimizig chafig ad other discomforts whe sittig o a saddle for ay legth of time. Good shorts have a large, smooth, lightly padded lier ( chamois ). If you do t care for the skitight look of Lycra, opt for the baggie moutai bike style that looks like casual shorts but still has a lier. Beig a loose fit, though, meas they could buch ucomfortably durig log rides. Jersey: A cyclig jersey with three rear pockets is hady for carryig sacks, your wallet ad other items. Summer jerseys are usually made from a material that lifts moisture way from the ski, keepig you drier ad more comfortable. Plety of casual riders simply pull o a T-shirt, but realize that sweat (or a rai shower) makes cotto heavy ad clammy. Gloves: Short-figer cyclig gloves absorb perspiratio for a safer grip, protect agaist raw spots ad blisters, ad pad your palms to reduce road shock. Most have a terry back that gives you a way to wipe sweat from your eyes or eergy drik from your chi. Shoes & socks: Dedicated cyclig shoes, either for road ridig or moutai bikig, are the best choice. The reaso? Very firm soles that let you press as hard as you wat without feelig ucomfortable pedal pressure. You ca use moutai bike style shoes with or without toes clips ad straps, or with clipless pedal systems. Plety of casual riders simply wear ruig shoes, but their softess makes them less suitable for loger distaces. Socks are importat for comfort ad sweat absorptio. Choose the low-cut style if you re worried about a fuy ta lie. Suglasses: It s best to use a sports model with ubreakable leses that have 100% UV protectio. The wraparoud style will reduce bothersome wid, a boo if you wear cotacts. Suscree: Your eyes are t the oly thigs that eeds su protectio. Durig Bike MS, your ski may be exposed to burig rays for 10 or more hours. Apply a sweat-resistat sports suscree before gettig o the bike each morig, ad carry a tube i your jersey pocket or seatbag so you ca apply more at rest stops. Choose SPF of at least 30 (45 is better). Do t forget your ears ad behid your kees. For lips, use a lip balm that has SPF protectio. Food & drik: Have two cages o your bike ad use tall, 28-ouce bottles. Ay experieced cyclist will tell you that a key to successful log rides is stayig well fed ad well hydrated. Bike MS has plety of sacks ad driks at aid statios, but do t wait util you stop. Nibble ad sip every few miutes while ridig for maximum sustaied eergy. Repair kit: Your uder-seat bag should cotai at least oe spare tube, a tube repair kit ad levers for pryig the tire off the rim. You ll eed a pump, too, uless you re ridig with a fried who carries the right kid for your valve stems. Pack a compact multitool made for bikes, plus a $10 bill ad some cois for emergecies. Be sure to carry a ID card, too, with ay essetial medical iformatio. bikemsdc.org 5

8 Six Easy Steps or Tube Replacemet A REPAIR KIT WON T DO YOU ANY GOOD IF YOU DON T KNOW HOW TO REPLACE A PUNCTURED TUBE O secod thought, the rider who stops to help you will appreciate it! But do t leave it to chace. Lear how to fix a flat by practicig these simple steps: Stop i a safe place: Ope the brake s quick-release to spread the pads. Remove the bad wheel. If it s a rear, first shift the chai oto the smallest cog to get the derailleur out of the way. Use tire levers to remove oe side of the tire all the way aroud: Pull out the bad tube. Usig your figers or a rag, gigerly feel aroud the iside of the tire to fid aythig still stuck through the tread. Remove it completely or the ew tube will be puctured, too. Add a little air to the ew tube: Put the valve through the rim, ad feed the tube ito the tire all the way aroud. Avoid kiks ad folds. Startig at the valve stem, put the tire ito the rim: Work i opposite directios with both hads, usig your thumbs to force the edge of the tire up ad over. If the last several iches of tire are hard to force o, let all air out of the tube: Pich the tire all the way aroud the rim so both sides are i the deep ceter of the rim. Use your palms ad thumbs to force the stubbor sectio ito place. Avoid pryig with the levers uless there s just o other way, because it s easy to pich a hole i the tube. Push the valve stem up ito the tire, the pull dow firmly: As you iflate, watch both sides of the tire to be sure it s stayig firmly seated i the rim. If a sectio bulges, the tube is caught uder the tire s edge. Deflate ad massage that area to help work the tube iside, the pump agai. QUICK TIP Practice repairig flat tires before you begi doig log rides. It s ot as hard as you might thik! 6 Bike MS: 2013 Traiig Guide

9 Bike Safety BIKE SAFETY STARTS WITH YOU Cyclists eed to possess basic bike-hadlig skills ad safety kowledge i order to keep themselves ad others aroud them safe, especially while participatig i group cyclig activities, like the Bike MS Ride. Our focus is to provide a high quality, safe ad fu bicyclig experiece. For this reaso, the Natioal MS Society has partered with the League of America Bicyclists to provide our cyclists with the kowledge ad resources to cycle safety. Headphoes, cell phoes, radios ad similar radio devices are ot permitted while ridig. THE BASICS OF RIDING IN A GROUP Group ridig takes practice. Ridig with other cyclists all aroud you may cause you to feel trapped. Relax. It is most importat to create your ow safety zoe. This may vary depedig o the speed ad ability level of the people you are with, so be flexible. Let others kow of your axiety they may also be ew at this. YOUR RESPONSIBILITY IN A PACK INCLUDES: Be aware of others aroud you. Commuicate well i advace: Use gestures i combiatio with verbal commads. Ride with your head up, look dow the road, ot at the perso i frot of you. Maitai cotrol & speed of your bike, eve goig dowhill. Kow your limits: Crashes ca occur whe iexperieced riders do ot have bike-hadlig skills to make quick decisios i a pack. Safety starts with you: Group metality is ot always safe. Expect to stop at all red lights ad stop sigs it is the law! Each cyclist is resposible for verifyig that the itersectio is clear. Adjust your safety zoe to fit the coditios of the road, weather & traffic Always pla a escape route. Never overlap your wheels with aother cyclist. Do ot use aerobars i a pack. HELMET SMART Head ijuries are a special cocer for cyclists. Eve fallig at a slow rate of speed ca cause a serious head ijury. Helmets must be o your head ad strapped while ridig i a Bike MS evet o exceptios. bikemsdc.org 7

10 BICYCLE LAWS All states cosider cyclists vehicle operators, ad give them the same rights ad duties as other drivers. Kow ad obey all traffic laws: The golde rule of bicyclig i a group is: Be predictable! Stay right: Ride i the right portio of the rightmost lae i the directio you are travelig ad leave at least four feet betwee your hadlebars ad parked cars or other hazards such as other cyclists. You may move left whe passig slower vehicles or preparig for a left tur. Obey all traffic sigs & sigals, avoid followig the leader through traffic sigs ad sigals. You are required to obey all traffic sigs ad sigals, icludig stoppig at red lights ad stop sigs. Look & sigal before you move: Always sca behid you before chagig laes or makig turs. A cotiuous arm sigal is required prior to a tur or lae chage (uless arm is eeded to cotrol the bike) ad while stopped waitig to tur. Ride sigle file ad do ot impede traffic. If a part of the road has bee closed ad dedicated to bicycle travel oly you may ride more tha two abreast. I some areas, you must ride sigle file. Hads o the hadlebars: Do ot carry aythig that prevets keepig oe had o the hadlebars. Pass with care: Do ot pass at itersectios. HELPFUL TIPS At Bike MS evets, our active route support team works to make the ride safe. Here are a few additioal suggestios to help keep everyoe safe o the ride: Thumbs dow for help: Support ad Gear vehicles ad motorcycle escorts will stop for you if you are off the road, off your bike, ad givig a thumbs dow sig. Ride Marshal support: A special team of cyclists called Ride Marshals provide support o the rides. They offer mior mechaical help alog the route ad moitor cyclig safety ad etiquette. Rest stop etiquette: All cyclists who eter a rest area must pull over, dismout ad move completely away from the road ad rest-stop etrace. Whe exitig, move beyod the rest area ad proceed with cautio o the right side of the road before mergig with faster cyclists. Passig: Passig others ad beig passed occurs cotiuously durig the ride. Call out passig o your left ad allow time for the cyclist beig overtake to move to the right the pass safely. Mechaical problems: Examie mechaical problems ad chage flats completely off the road. If you have a problem you caot fix yourself, flag dow a SAG va ad seek a mechaic at the ext rest stop. Be courteous: Bike MS cyclists are privileged to ride o may trails as well as public roads. Be courteous ad use o more tha half the trail so as ot to block the flow of other users. 8 Bike MS: 2013 Traiig Guide

11 WHEN TO SEEK MEDICAL ASSISTANCE Kowig how to optimize your fluid itake is critical to successfully completig a Bike MS evet. If you fid that you experiece extreme fatigue, the iability to recover your eergy, or frequet muscle cramps, seek assistace from first aid you may have the early sigs of dehydratio. Seekig medical assistace: If you fid that you experiece weight gai/bloatig with progressive symptoms such as swolle hads ad feet, cofusio, throbbig headache, dizziess or ausea, please seek assistace from first aid. KNOW THE LINGO Group cyclig has its ow form of commuicatio. The presece of road hazards, directios, ad eed-to-kow iformatio is relayed through the pack of riders by gestures ad words. Remember to pass all commuicatio o to the ext cyclist behid you i the group. Speak loudly ad clearly. The followig are the most commo terms you may hear i group-sposored rides: O your Left: This meas a rider is approachig your left side. Allow room to pass. Car back: This meas a car is approachig from the rear. All riders make a effort to move to the right of the road i a sigle file util the car passes. I most states, the law requires cyclists to ride o more tha two abreast. This esures that traffic will ot be impeded, ad will make passig easier ad safer for the cyclists. Gravel - Pothole - Sad - Tracks: Each of these messages is to alert the riders behid you of hazardous road coditios. The words are combied with the gesture of poitig to the hazard well i advace. Flat: This idicates that a rider has suffered a flat tire. Allow eough room for the rider to slow dow ad move to the right side of the road or trail for repair. Offer assistace if eeded. Slowig: The cyclist i frot of you is slowig dow. Use cautio ad prepare to stop. May cyclists use the palm of their had toward riders behid them to idicate slowig ad stoppig. Stoppig: This idicates that a rider ahead is stoppig. Do ot forget to uclip from your pedals. SPECIAL SITUATIONS May cyclists fid that situatios occur whe quick thikig ad heighteed bike-hadlig skills are required. Here are some suggestios for maagig potetial obstacles: Cars ca be scary: Drivers do ot kow your skill level, ad will ofte ot leave room whe they pass. Give them the room. I a group, call out car back or car up ad move to the far right i a sigle file. Be predictable. Beware of aimals: Kowig how to hadle aimals, specifically dogs, o a bicycle varies depedig o the situatio. You may wat to slow dow, outsprit the dog, or yell stop, o or go home. Distractig a dog with a water bottle should oly be used whe you are ot i a pack. Try to keep to oe side of the dog. Let others kow of your itetios. Pedestrias, joggers ad aimals have the right-of-way: Sigal to the pack that someoe is beig overtake ad move to allow room for safe passig. bikemsdc.org 9

12 Buildig Fitess BIKE MS IS A FUN RECREATIONAL RIDE, NOT A RACE So let s make preparig for it fu, too. There s o eed for a strict traiig program. Your mai objective should be to ride your bike five times a week, with two well-spaced days off. How log you ride depeds o your fitess ad experiece. Ideally, you ll be able to start ridig regularly at least eight weeks before the big ride. Here s how a good traiig week might look. Feel free to make adjustmets based o your work schedule, available time ad other iterests ad resposibilities. MONDAY Rest. TUESDAY 60 to 75 miutes with periods of brisk ridig. Start easy to warm up, the fid ways to push yourself harder ad raise your heart rate. You could ride some hills, decide to time trial i a five miutes three times (a time trial is how much distace you ca cycle i a fixed amout of time), do acceleratios betwee every other telephoe pole, sprit for a miute each time you see a silo or yellow mailbox. Be creative ad make it fu. The udulatig heart rates build fitess better tha steady ridig, ad you ll develop ridig skills by climbig hills, spritig ad settlig i to exteded periods of fast ridig. Be sure to leave time for easy spiig to cool dow o the way home. WEDNESDAY If your schedule allows, make this your secod or third logest ride of the week. Try for as much as two hours at the same pace you pla to keep i the MS ride, a steady aerobic effort. Eve if you ca t go very log, keep it steady. This aids recovery betwee the more spirited workouts o Tuesday ad Thursday. 10 Bike MS: 2013 Traiig Guide

13 THURSDAY miutes with periods of brisk ridig. Remember what you did Tuesday? Do t do the same thig today! Physically, you wat to tax yourself i a similar way, but metally it helps to use a differet approach. The variety will keep your ridig fresh ad fu. FRIDAY 45-miute spi or day off if you re feelig sore or tired. Remember, active recovery i the form of a easy ride is ofte more beeficial tha ploppig o the couch. Just do t give i to the temptatio to up the effort. If you decide to do a 45 miutes spi, make sure that the pace you ride is slower tha the pace that you aticipate doig Bike MS. Just ejoy beig out o your bike. The weeked is where you accomplish two importat objectives. First, improve your edurace ad ability to be comfortable o the bike for several hours. Secod, get accustomed to the back-to-back log rides that Bike MS requires. SATURDAY This should be your logest ride of the week. Schedulig it for Saturday gives you the optio of switchig to Suday if bad weather or somethig uexpected itervees. Begi at the level that s right for your preset fitess level, the add about miutes each week. If you start at 2 hours, for example, you will build to 3-4 hours o the sixth Saturday. Strive to ride i a terrai similar to the course you ll be ridig. Eat ad drik for eergy ad to accustom your stomach to digestig food while ridig. SUNDAY Do about 80 percet of Saturday s time. It s best to go with your bike club or aother group, especially if you do most of your other ridig aloe. You ll be sharig the road with hudreds, or eve thousads of other cyclists durig the Bike MS, so you eed to be comfortable i the midst of all those wheels. It s also a refreshig chage to ride with a group istead of goig out aloe agai. The miles will go by faster ad there s apt to be beeficial pace chages, particularly if some riders like to push the climbs. As you trai, remember this maxim: You grow stroger whe you re restig, ot whe you re ridig. Adequate recovery is essetial. Always err o the side of doig a little too little. If you re feelig fatigued, ot sleepig well ad gettig grouchy, take a extra day or two off. Do a short recovery ride o a Tuesday or Thursday istead of a spirited workout. You are a experimet of oe. Liste to what your body is tellig you ad adjust your ridig accordigly. We recommed that you record your traiig i a traiig joural for two reasos. First, the best results will come if you hold your week-toweek icreases to percet (whether keepig tabs by miles or ridig time). Bigger icreases will be temptig, but before log you could suffer fatigue ad worseig performace istead of the gais you re strivig for. You ca t boost your traiig a safe amout uless you kow how much you did the previous week. Secod, you ll have a better preparatio pla for ext year s Bike MS! By writig dow what you did each day for eight weeks, what felt right ad what did t, what worked well ad what did t seem to help, you ll kow what to repeat ad what to avoid. It s ofte said that a traiig diary is the most helpful book a cyclist ca ow. Start writig yours after the ext ride. QUICK TIP Try to ride cosistetly five days a week, doig your logest weekly ride o Saturday. bikemsdc.org 11

14 Stretchig IT IS IMPORTANT THAT YOU STRETCH YOUR MUSCLES REGULARLY THROUGHOUT THE TRAINING PROCESS Stretchig ca prevet the tighteig of certai muscles that ofte results from repetitive activities like cyclig, which is importat because tight muscle lead to overuse ijuries. Stretchig should be doe slowly without boucig. Stretch to where you feel a slight, easy stretch. Hold this feelig for 5-20 secods. As you hold this stretch, the feelig of tesio should dimiish. If it does t, just ease off slightly ito a more comfortable stretch. The easy stretch reduces tesio ad readies the tissues for the developmetal stretch. After holdig the easy stretch move a fractio of a ich farther ito the stretch util you feel mild tesio agai. This is the developmetal stretch, which should be held for 5-20 secods. This feelig of stretch tesio should also slightly dimiish or stay the same. If the tesio icreases or becomes paiful, you are overstretchig. Ease off a bit to a comfortable stretch. The developmetal stretch reduces tesio ad will safely icrease flexibility. Hold oly stretch tesios that feel good to you. The key to stretchig is to be relaxed while you cocetrate o the area beig stretched. Your breathig should be slow, deep, ad rhythmic. Do t worry about how far you ca stretch. Stay relaxed, ad you ll otice a icrease i limberess ad flexibility as you follow a regima of regular stretchig. Do a light warm-up of easy spiig for several miutes prior to stretchig. The dotted areas are those areas of the body where you will most likely feel the stretch. If you have had ay recet surgery, muscle or joit problems, please cosult your persoal health care professioal before startig a stretchig or exercise program. STRETCHES FOR CYCLISTS Shoulder shrug Raise the top of your shoulders toward your ears util you feel slight tesio for 3-5 secods, the relax your shoulders dowward ito their ormal positio. Do this 2-3 times. Good to use at the first sigs of tightess or tesio i the shoulder ad eck area. With arms overhead, hold the elbow of oe arm with the had of the other arm. Keepig kees slightly bet (1 ), getly pull your elbow behid your head as you bed from your hips to the side. Hold a easy stretch for 10 secods. Do both sides. Breathe rhythmically. Keepig your kees slightly bet will give you better balace. 12 Bike MS: 2013 Traiig Guide

15 Stadig with kees slightly bet, place palms o lower back just above hips, figers poitig dowward. Getly push your palms forward to create a extesio i the lower back. Hold comfortable pressure for secods. Repeat twice. Do ot hold your breath. Use this stretch after sittig for a exteded period of time. Stretches lower back ad chest. As show i the drawig at left, move oe leg forward util the kee of the forward leg is directly over the akle. Your other kee should be bet, behid you. Usig your bike for balace, lower your body dowward to create a easy stretch i the frot of your hip ad quadriceps. You may also feel this stretch i your hamstrigs ad groi. This will help relieve tesio i the lower back. Hold the stretch for secods. Repeat for other leg. To stretch your calf, stad a little ways from your bike ad lea o it with your arms, keepig your balace. Bed oe leg ad place your foot o the groud i frot of you leavig the other leg straight, behid you. Slowly move your hips forward util you feel a stretch i the calf of your straight leg. Be sure to keep the heel of the foot of the straight leg o the groud ad your toes poited straight ahead. Hold a easy stretch for 30 secods, each leg. Do ot bouce. Hold top of the left foot (from iside of foot) with right had ad getly pull heel movig toward buttocks. The kee beds at a atural agle i this positio ad creates a good stretch i kee ad quads. Hold for secods. Do both legs. Breathe deeply. This stretch ca also be doe usig same had to same foot, with had holdig o top of foot, if preferred. With your feet shoulder width apart ad poited out to about a 15º agle, heels o the groud, bed your kees ad squat dow. Hold oto your bike for support. It is a great stretch for your akles, Achilles tedo areas, groi, lower back ad hips. Hold stretch for secods. Be careful if you have had ay kee problems. If pai is preset discotiue this stretch. Place both hads shoulder width apart o your bike ad let your upper body drop dow as you keep your kees slightly bet (1 ). Your hips should be directly above your feet. To chage the area of the stretch, bed your kees just a bit more. Fid a stretch that you ca hold for at least 30 secods. Stretches upper back, arms ad shoulders. Breathe easily. (Remember to always bed your kees whe comig out of this stretch.) The material i the stretchig sectio is copyrighted by Bob Aderso, Stretchig Ic. ad reprited with permissio. Illustratios are by Jea Aderso bikemsdc.org 13

16 Fuelig your muscles for cyclig EXERCISING MUSCLES NEED FLUID AND ENERGY TO PERFORM AT THEIR BEST /// With every pedal stroke you complete, a small amout of body fluid is lost through sweatig ad a little bit of eergy fuel is bured iside your muscle cells. The more fluid you lose ad the more eergy your muscles bur, the more tired you become. So it is importat that you cosume fluid ad eergy durig all of your rides. By cosumig these vital utriets for muscle performace durig all of your traiig rides ad durig Bike MS itself you will feel better ad ride better tha you would otherwise. The two mai causes of fatigue are dehydratio ad depletio of eergy stores i the muscles. Sweat is the body s coolat. Durig a itese workout, the muscles geerate heat, which is carried by the blood through capillaries ear the surface of the ski. Sweat glads release sweat (made up of water ad electrolyte mierals) that evaporates, coolig the ski ad the blood just udereath. Cooled blood the flows back to cool the body s core. 14 Bike MS: 2013 Traiig Guide

17 THE IMPORTANCE OF HYDRATION Sweatig is therefore a essetial mechaism for regulatig body temperature. However, the loss of water that comes with perspiratio limits the capacity of the blood to carry vital utriets, such as glucose, fatty acids, ad oxyge, to workig muscles. The capacity of the blood to remove the byproducts of metabolism, icludig carbo dioxide ad lactic acid, is compromised as well. The result is a icreased demad o the circulatory system, which is approximately 70 percet water. As little as a 2% loss i body fluids will egatively impact cardiovascular performace. I additio to water, sweat cotais mierals called electrolytes that serve importat fuctios i the body. For example, sodium helps regulate fluid balace ad potassium assists muscle cotractios. Excessive loss of electrolytes through sweatig ca cause problems such as dizziess ad muscle crampig. The problem becomes eve more complicated because athletes ca t deped o their ormal thirst mechaism to replace the fluid they lose durig exercise. We call this pheomeo ivolutary dehydratio. That s oe reaso why sports driks that cotai electrolytes are beeficial. Not oly do they restore electrolytes lost i sweat, but salt also stimulates thirst, resultig i cotiual cosumptio of fluids. It s best, however, to drik o a schedule. Specifically, you should drik 4 to 6 ouces of water or a sports drik every 12 to 15 miutes durig workouts. The heavier you are, the higher the air temperature, ad the faster you ride, the more fluid itake you eed. Carry at least oe full fluid bottle i a frame-mouted cage o all of your rides ad refill it as ecessary. Aother optio is to wear a fluid bladder backpack, which holds a large volume of fluid ad allows you to drik hads-free through a hose. The secod compoet of exercise utritio is carbohydrate. Carbohydrate is the primary fuel that powers the muscles durig exercise. But carbohydrate is available i oly a limited supply i the body eough to fuel a couple of hours of moderate-itesity activity i the average rider. Whe carbohydrate fuel rus low, fatigue sets i. However, by cosumig carbohydrate i a quickly ad easily absorbed form durig exercise, cyclists ca delay fatigue much loger. WATER IS NOT ENOUGH Drikig water durig workouts is much better tha drikig othig. But sports driks are preferable. A quality sports drik ca supply the fluid, electrolytes, ad carbohydrate riders eed to maximize their edurace. Drikig water aloe will ot do the job, because it does ot replace the electrolytes lost i sweat or the carbohydrates bured for eergy. Studies have repeatedly show that exercisers who use a sports drik durig workouts are able to go faster ad loger tha those who drik plai water. Most sports driks are very similar. The ideal carbohydrate level for a sports drik is 6 to 8%, ad most sports driks are formulated accordigly. Also, a majority of sports driks cotai electrolytes i amouts adequate to replace what is lost through sweatig. Durig your logest rides you will probably get hugry. The best solid foods to carry with you ad eat durig log rides are eergy bars. Choose a bar that has approximately the same 4 to 1 ratio of carbs ad protei that you should also look for i a sports drik, ad avoid bars that have more tha a very small amout of fat. QUICK TIP Be sure to drik oz of water per hour of exercise. Sports driks are more effective tha water sice they repleish eergy. bikemsdc.org 15

18 Nutritio for Recovery NUTRITION IS THE FOUNDATION OF POST-EXERCISE RECOVERY Nutritio is the foudatio of post-exercise recovery, because it provides the raw materials with which your body ca make physiological adaptatios i respose to traiig. If you take i the right utriets, i the right amouts, at the right time after workouts, you will recover far more quickly ad thoroughly tha you will if you do t practice proper utritioal recovery. THE IMPORTANCE OF TIMING Timig is essetial with regard to post-exercise utritio because your body is primed to spoge up eeded utriets at this time. For example, sythesis of muscle glycoge a form of stored carbohydrate that serves as the body s primary eergy source durig edurace exercise proceeds two to three times faster i the two hours immediately followig exercise tha it does at ay other time. There are three mai compoets of post-exercise muscle recovery. First, it is ecessary to restore fluids lost durig exercise. Whe a cyclist sweats heavily, he or she loses a lot of water ad electrolytes. Drikig a sports drik durig rides ca slow the rate of fluid loss, but ca t stop it completely. So it s importat to make up the deficit by cotiuig to use a sports drik with electrolytes after exercise. If you do ot rehydrate properly before the ext workout, you could experiece overheatig, muscle cramps, ad other problems. The secod compoet of muscle recovery is puttig carbohydrate fuel back i the muscles. Agai, carbohydrate is the muscles mai fuel source durig moderate-itesity exercise. The loger a workout lasts, the lower your muscle fuel supplies become. By usig a sports drik cotaiig carbohydrates durig rides, you ca slow dow this process. But it s impossible to take i carbohydrate durig itese exercise as fast as it s bured. So you eed to cotiue takig i carbohydrate after exercise, as well. If you do t get your muscle fuel levels back to ormal i time for the ext ride, you ll be sluggish ad sloppy. QUICK TIP Cosumig carbohydrate ad protei withi 45 miutes after your exercise will help you recover faster. REPAIRING MUSCLE DAMAGE Fially, the third compoet of muscle recovery is fixig the damage doe to muscle tissue durig exercise. High-itesity physical activity ca cause small tears i muscle tissues. I additio, some muscle proteis are broke dow for eergy durig hard exercise. Also, hard exercise produces damaged molecules kow as free radicals, which attack muscle cells. I order to udo all this damage, you eed to cosume protei after each ride. You should also get atioxidats such as vitamis C ad E, which help protect the muscles tissues agaist damage from free radicals. If you are hugry after your rides, eatig is fie. Just make sure you get all the same utriets you would get i a quality sports recovery drik without a lot of extra stuff (fat, excess protei) that might slow dow the delivery of utriets to your muscles. Some eergy bars are good recovery foods. I ay case, you will eed to drik some form of fluid to meet your body s hydratio eeds after workouts. 16 Bike MS: 2013 Traiig Guide

19 Prevetig ad Treatig Ijuries/Ailmets THE MOST IMPORTANT THING YOU CAN DO TO PREVENT INJURIES IS TO MAKE SURE YOUR BIKE IS PROPERLY FITTED TO YOU Bike fittig is ot as easy as may begiig riders assume. A small error i setup ca lead to problems dow the road. To be sure of proper fittig, take your bike to your local high-ed bike shop ad get a professioal fittig. This service will cost about $35 but will be more tha worth the cost if it keeps you from developig back or kee problems. Followig are additioal tips for prevetig ad treatig commo cyclig ijuries ad ailmets. SADDLE SORES Saddle sores are areas of irritatio i the perieum that sometimes becomes ifected. They are caused sometimes by the pressure of bearig weight o this area ad sometimes by frictio betwee the perieum, shorts, ad seat. To prevet saddle sores, first of all always wear cyclig shorts that provide protectio for the perieum. For additioal protectio, apply a lubricat to the area before each ride. Eve with such precautios, however, there will be a period of adjustmet. You will experiece some tederess ad irritatio as you adapt to this ufamiliar pressure ad frictio. I order to get through this period of adjustmet comfortably, you eed to ramp up gradually. Do t do too much too soo. To prevet ifectio, remove your cyclig shorts immediately after completig each ride. KNEE PAIN Amog cyclists, kee pai is ofte caused by poor fittig. If you feel pai i the frot of the kee, your seat is probably too low. Raise the seat ad it should go away. If you feel pai i the back of the kee, your seat is probably too high. Lower the seat ad the pai should go away. Whe your bike is set up correctly there should be a slight bed i your kee at the bottom of the pedal stroke. Aother commo cause of kee pai is pedalig i too high a gear. If you develop kee pai despite correct setup, try pedalig faster i a lighter gear. Tryig to do too much too soo ca also cause kee pai, so here s aother reaso to ramp up gradually i your traiig. Betwee rides, ice your kees ad use ati-iflammatory medicatios as eeded to treat pai ad swellig. HAND NUMBNESS Had umbess ca result from ridig i a setup that has you bearig too much weight o your hads, as whe your seat is too high or your hadlebar is too low or two far forward. Adjust your bike (or have it adjusted) so that approximately 60% of your weight is o your seat ad 40% o your hads. Wearig cyclig gloves ad double tapig your hadlebar ca also reduce had umbess or discomfort. bikemsdc.org 17

20 LOWER BACK PAIN Lower back pai is the most commo complait amog cyclists. The huched-over positio that is maitaied durig rides strais the muscles of the lower back, especially i begiers. Performig stregtheig ad stretchig exercises for the lower back, as well as stregtheig exercises for the abdome, will reduce this strai ad the pai that comes with it. Poor setup ca cotribute to lower back pai too. Positioig the hadlebar too low or two far forward ofte leads to problems. If you develop lower back pai durig Bike MS, or durig ay other log ride, you ca effect a quick fix by movig your saddle forward. Stop to stretch out your lower back may also help. MUSCLE SORENESS Streuous exercise causes microscopic tearig i muscle fibers that ca result i soreess a day or two later. Hece this coditio is called delayed-oset muscle soreess (DOMS). Delayed-oset muscle soreess is a ormal side effect of traiig, but it should ever be excessive. The best way to prevet extreme soreess is to build your traiig volume gradually ad ever to do a ride that is more tha slightly harder tha ay ride you ve doe recetly. Stayig Motivated THE MENTAL ASPECT OF PREPARING FOR BIKE MS IS JUST AS IMPORTANT AS THE PHYSICAL ASPECT Ay experiece that challeges the body challeges the mid as well. It is likely that the biggest metal challege you will face i your traiig is stayig cosistetly motivated to stick to your program. Here are some suggested ways of keepig your motivatio level high. Trai with others: Sharig the traiig experiece with others is a powerful motivator for most cyclists. Bike MS will otify you of traiig rides i order to afford you the opportuity to meet fellow participats ad practice log-distace cyclig. The Natioal MS Society will be with you every step of the way! We also ecourage you to ride with frieds who may or may ot be traiig for Bike MS. Get objective feedback: There s othig like experiecig the results of hard work to motivate more hard work. There are may ways of gatherig feedback o your progress as a rider. Oe way is to do a occasioal timed ride wherei you see how far you ca ride durig a desigated period of time (say, oe hour). As you become fitter, you will be able to ride farther ad farther i the same amout of time. Stay goal-focused: Most of us are goal-orieted ad are highly motivated whe importat goals are promiet i our mid space. Effective ways of stayig goal-focused iclude keepig a daily exercise joural ad visualizig yourself participatig i the ride. Chage it up: Sometimes it s ot the hard work of cyclig but rather the mootoy of doig the same ride every time that causes motivatio to sag. Whe this happes, chage the workout: drive to a differet locatio ad ride, do a alterative cardiovascular workout istead, or do fast-paced itervals istead of a steady ride. Ay of these optios beats blowig off the ride altogether! 18 Bike MS: 2013 Traiig Guide

21 Cyclig is oe of the best forms of exercise ad also a very ejoyable activity. It carries a log list of physical ad metal beefits. We hope that the experiece of traiig for ad completig Bike MS gets you hooked o cyclig so that it becomes a lifelog habit. Who kows where it will take you ext?

22 20 Bike MS: 2013 Traiig Guide

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