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Move aside Viagra, bicycling is a more fun and healthy alternative.
"It's a simple exercise you can use to improve your sexual function,"
said Dr. Romualdo Belardinelli, director of the Lancisi Heart
Institute in Ancona, Italy.
WebMD and
InteliHealth document it.
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Hanging Leg Raise. Works the abdominals and hip flexors.
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How-to
- Rest your hands or arms on a dip stand, so that your feet are off
the floor, knees together.
- Variations are straight leg lifts, or single alternate lifts.
- To make harder, hold a small weight between your feet.
more Strength exercises
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Culinary Device (Diet and Nutrition)
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Fluid, Fuel, and Electrolyte Replacement
A great
article written by the makers of Gatorade and USCF coaching manager
Sam Callan. Requires Adobe Acrobat
Reader.
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Cinnamon Sweet Potatoes
Here's a very healthy, cheap, easy to prepare, and great tasting side
dish. Sweet potatoes are loaded with vitamins, minerals, and fiber. Add
your favorite protein and vegetables such as boiled and seasoned chicken
breast and frozen peas and carrots for the perfect meal.
- get a sweet potato from your local produce section
- clean or peel and chop it into 1/8" wide "chips"
- fry in olive oil over medium heat until tender
- sprinkle on cinnamon to taste while preparing
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Cleat Position
Most pedal systems today have built in rotation so your foot can
slightly rotate naturally through the pedal stroke. While this
alleviates knee and discomfort problems for most, proper fore-aft and
lateral positioning will foster a smooth pedal stroke, maximize
efficiency, and optimize comfort. Generally speaking, the farther you
position the cleats laterally outward so your legs are as close together
without your shoe striking the crank, the better off you'll be. For
fore-aft cleat position the ball of your foot should be centered over
the pedal spindle. A cleat position farther back will move your foot
more forward over the pedal decreasing power and use of the calf muscle
and may cause shin splints. A cleat position farther forward will move
your foot more behind the pedal increasing power by enlisting the strong
calf muscles, but may result in a less efficient spin and calf cramps or
excessive soreness. Greg LeMond carries a wrench with him to adjust new
cleats on the first week of rides to fine tune the cleats while riding.
Using a trainer beforehand can simplify and reduce on-the-road
iterations.
References: Greg LeMond's Complete Book of Bicycling,
Bicycling.com's Cleat
Care by Sean Coffey.
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Interactive Pace and Gear
Charts
meINNOVATIONS
interactive gear and pace charts help you find the right gear, right
cadence, and right target lap time for peak performance. Standard track
lengths for Burnaby (200M), Manchester (250M), Alpenrose (268.43M), the
Olympic Training Center (333M), and Marymoor (400M) are listed on the pace
chart along with standard, 1, 2, 3, 4, and 40K distances. Here's the real
value though: Each person's start lap is a little bit different for
different people, different length races, and even different gears. Simply
change the "start=" value from 4.5 seconds to your target time.
The interactive gear chart allows you to input the exact circumference of
your tire. 27" is used for most gear charts, but lightweight 220psi
Tufo track tires only roll out to 26.2" -- 24" for a 650 wheel.
To determine your true tire diameter, pump up your tire to max psi, put a
measuring tape on the floor of your garage, and make a tick on the tire.
Now get on the bike, carefully roll forward one revolution of the rear
tire along the measuring tape and note the exact circumference in inches.
Input this value the highlighted "Circum" cell of the True Tire
diameters section of the gear chart. This will allow you to find your true
cadence or determine the gear to use for a target time using your personal
optimum cadence (world class pursuiters usually target 105RPM). To
determine your exact cadence for a particular race you can simply change
one of the gear inch values on the pace chart to the true gear inch value
from the gear chart and cross reference your finish time with your true
gear inches. As an example of why this is important, conventional
knowledge would tell you that a 48/14 chainring/cog combination is a
92.6" gear on a 700C wheel. However, for most track tires it would be
closer to 90, a significant difference. Use these charts to determine your
optimum cadence from previous races, tests, or training sessions then use
them to pick the right gear and targeted lap splits for any lap or race
length.
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Choosing a power measuring device
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Riding Etiquette
"Be predictable, telegraphy your actions, and concentrate at all
times on the velodrome," says coach Lucy Tyler. That's good advice for
commuting to work, riding in a group, or training at the velodrome.
Full story.
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Riding through slippery conditions - ice, mud, wet leaves, gravel,
manhole covers, etc
Anticipation is the most important skill for negotiating slippery
conditions. Always be aware of your surroundings - who or what is
behind, beside, and in front of you. The best way to do this is to
focus 100 meters up the road all the time and periodically look back
and to the sides to see what's out there. Your ears are very valuable
for detecting cars, dogs, and people from behind and from the side and
your peripheral vision should be used to watch the person's wheel
directly in front of you and other riders, cars, dogs, etc on the
sides. If you're looking and listening you can usually steer around
gravel or slow down before you take a corner with wet leaves
on it. If you unexpectedly encounter ice, mud, or the like, ride a
straight line without braking until you've crossed it, then proceed
with turning, braking, or accelerating after you've crossed the
obstacle. Your bike will track straight if you just relax and don't
impart any steering, braking, or accelerating. If you must brake, use the
back brake only.
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Spin-ups
Winter is a good time to work on your pedal stroke and speed.
Spin-ups help your muscles, nerves, and tendons understand how to spin
efficiently. You become inefficient when you bounce. This exercise
will help you increase efficiency at higher cadences.
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How-to
- On rollers, flats in a small gear, or on a downhill, increase cadence gradually until
you bounce
- relax and hold as long as possible concentrating on relaxing,
especially your toes
- rest at least 3:00 and repeat several times
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Book/Reference
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In Pursuit of Excellence : How to Win in Sport and Life Through Mental Training
by Terry Orlick
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