1 How to be a Better CyclistThe Villages Bicycle Club May 11, 2015 Gabe Mirkin, M.D.

2 INTENSE EXERCISE IS MORE EFFECTIVE THAN CASUAL EXERCISE IN:Reducing recovery pulse rate and raising maximum oxygen uptake in heart attack victims (American Heart Journal, June 2009). Reducing high blood pressure (European Journal of Cardiovascular Prevention & Rehabilitation, June 8, 2011). Losing weight (International Journal of Sport Nutrition and Exercise Metabolism. January, 2001;11(1):1-14). Reducing belly fat (Medicine & Science in Sports & Exercise, November Metabolism 1991(May);40(5): ). Preventing diabetes (Journal of Applied Physiology, January & Circulation, July 2008)

3 Intense exercise prevents heart attacks more than casual exercise done more frequentlyMed & Sci Spts & Ex. October, and July, Death rate from heart attacks is reduced by high intensity activities: jogging, swimming, hiking, tennis and climbing stairs. It is not lowered by lower intensity activities: walking, bowling, sailing, golf and dancing Heart. 2003;89:

4 Increasing Intensity Makes Youfaster, stronger, & increases endurance EMBO J, May 2, 2014;33(9):   Less likely to suffer a heart attack, and to develop diabetes Med & Sci in Sprts & Ex, Aug, 2011;43(8):1465

5 Men who exercise intensely are less likely to die from cancerMen who exercise intensely are less likely to die from cancer. British Journal of Sports Medicine. August, 2009

6 WHY YOU SHOULD EXERCISE EVERY DAYHigh blood sugar damages every cell in your body. After just one day of not exercising, your body loses some of its ability to respond to insulin Metabolism: clinical and experimental. July, 2011;60(7):941-9

7 A High rise in Blood SugarCauses sugar to stick to the outside surface of cells Sugar can never get off. Sugar is eventually converted to sorbitol which destroys the cell To cause blindness, deafness, heart attacks, strokes & all the other side effects of diabetes

8 HOW EXERCISE PREVENTS DIABETES 1) A high rise in blood sugar can damage every cell in your body. 2) Exercise helps insulin attach to insulin receptors to drive sugar into muscle cells and lower blood sugar. 3) Contracting muscles remove sugar from blood without insulin up to 17 hours after you finish exercising.

9 TRAINING

10 To Make Muscles StrongerExercise intensely enough to feel the burn, On the next day, suffer muscle damage evidenced by soreness. Let muscles heal by going easy for as many days as it takes for the soreness to go away.

11 Delayed Onset Muscle Soreness (DOMS)Increased strength comes from muscle damage: the soreness that you feel usually 8 to 24 hours after an intense workout. No soreness, no strength gain.

12 Muscle Damage Necessary for GrowthMuscle fibers made of sarcomeres. Damage occurs at each Z-line. With healing of Z line comes increased muscle growth and strength

13 J Applied Physiology. Nov, 2009Experienced distance runners Decrease mileage by 25% for 9 weeks Add 30 second intervals 2 times/week Add 2 minute intervals 1/week. improved by 3% (more than 1 min for 10K …6 miles)

14 Intense exercise can cause a heart attackOnly really dependable predictor of blocked arteries leading to the heart is a nuclear stress test

15 JAMA Nov 9, 1999 Sedentary adults are 30 times more likely than intense exercisers to suffer heart attacks during exercise.

16 Basic Program Monday: active recovery Tuesday: SPEEDSunday: FAST ENDURANCE Monday: active recovery Tuesday: SPEED Wednesday: active recovery Thursday: SPEED Friday: active recovery Saturday: active recovery

17 “ACTIVE” RECOVERY HARD DAYS: To damage your muscles so that theyThe faster you go on your hard days, the faster you can go in races. HARD DAYS: To damage your muscles so that they will be stronger when they heal. EASY DAYS: To make your muscles more fibrous so you can put more pressure on them on your hard days.

18 Junk Miles When your legs feel heavy and tired after a 10-minute warm up or you have discomfort in your legs, take the day off. Never ride fast when your legs feel heavy.

19 Background before PeakingSedentary people should check with doctors before starting strenuous exercise Sedentary people must start out very slowly. Work up to 30 minutes a day of low intensity exercise.

20 CADENCE Try to spin at a cadence between 75 and 90 pedal strokes per minute. When pressure increases on pedals, lower gear ratio. Do not use any other criteria for gearing

21 Hard Days for Non-RacersStart out slowly and then pick up the pace until your muscles burn or you feel short of breath, slow down to recover, and repeat until muscles feel stiff.

22 Intense Workouts Sustained hard effortShort intervals (<30 SECONDS), Long intervals (>2 MINUTES), and Combinations of the above

23 Health Benefits of IntervalsHigh-intensity interval training improves heart attack risk factors far better than moderate-intensity continuous training. Review of the world’s scientific literature. Sports Medicine, 03/20/2015

24 Sustained Hard Effort Pedal to the burn Reduce pressure on pedalsAs soon as burning feeling lessens, pedal again to the burn. Repeat the cycle for the workout

25 MUSCLE BURN Exercise TO the burn, Not THROUGH the burn

26 Short intervals In fewer than 30 seconds, you do not build up much lactic acid, so you can do lots of repeat intervals. On a short interval day, alternate 30 second, fast intervals, with recovery of breath until your legs start to stiffen and then cool down.

27 Long intervals Build up huge amounts of lactic acid in more than 2 minutes, so you can’t do very many. Most athletes rarely do more than 2 to 5 long intervals in a single workout.

28 On Active-Recovery DaysExercising at reduced intensity makes muscles more fibrous and resistant to damage during hard workouts. So you can take more intense workouts on hard days. YOU RACE ONLY AS FAST AS YOU MOVE ON YOUR HARD DAYS.

29 Recovery Days for Non RacersYou can do anything you want a long as you don’t put too much pressure on the pedals.

30 THE NEXT EASY DAYS Go at a high cadence with low resistance for as many days as it takes for the soreness to disappear. Take the day off when you feel very sore.

31 Difference Between DOMS and an Injury*DOMS is symmetrical and usually does not worsen as you continue to exercise. *INJURIES are usually on one side and worsen with exercise.

32 Minimal Training ProgramMon: 1 hour in/out muscle burn Tues: off Wed: 30 minutes easy Thu: 30 minutes easy Fri: 1 hour in/out muscle burn Sat: off Sun: 30 minutes easy

33 Bicycle Club Training ProgramMon: Group ride in/out muscle burn Tues: 30 minutes easy Wed: Harder Group ride: in/out muscle burn Thu: off Fri: 30 minutes easy Sat: Group ride in/out muscle burn Sun: 30 minutes easy

34 The Villages Tandem GroupMon: slow and easy Tues: race miles (17 to 21 mph) Wed: slow and easy Thu: race miles (17 to 21 mph) Fri: slow and easy Sat: race miles (17 to 21 mph) Sun: slow and easy

35 Fatigue during endurance exercise in fit people is caused by lack of :Fluid Calories Salt Sugar

36 DEHYDRATION Does not effect performance until it reduces blood volume which occurs only after you have lost a lot of fluid. On cool days, you can run out of sugar before you run out of water.

37 Energy for Muscles FAT virtually unlimited and SUGAR. limitedstored in liver and muscles BUT you have only enough sugar to last for 70 minutes of intense exercise, and a few hours of casual exercise

38 Muscle Glycogen *How fast you canride is limited by how long it takes for you To move oxygen into muscles. *Muscle sugar requires the least amount of oxygen, so when you run out of muscle sugar, you need more oxygen *and have to slow down.

39 You start to run out of muscle sugar after 70 minutes of near all-out effort. You should take a source of sugar during all competitive events lasting longer than 70 minutes.

40 J of Appl Physiol, June 2009 *Trained one leg: 6 % sugar drink*Other leg: artificially-sweetened drink *2 hours a day, on alternate days, 5 days/week. * Leg trained with sugar had 14 % more power and 30 percent greater time to exhaustion.

41 All riders: more power & 10% faster with sugared drinksInt J Spts Nutr. June, 2009 EACH RIDER 60-MINUTE TIME TRIAL Water Artificially flavored water 6% carbohydrate-electrolyte solution All riders: more power & 10% faster with sugared drinks

42 BONK Only enough sugar in blood to last 3 minutes**Liver constantly releases sugar from its cells into bloodstream. **Only enough sugar in liver to last 12 hours at rest (far less during exercise).

43 Bonking: Low Blood Sugar*When you start to run out of muscle sugar, you slow down, your muscles feel weak and tired and start to burn out of liver sugar, you feel weak and tired, then you will start to feel dizzy and can pass out and fall off your bike.

44 Sources of sugar during exerciseSugared drinks bars Fruit Bakery products Beans, corn, etc

45 Eating sugar and flour all the timeMarkedly increases risk of becoming Diabetic. 40% of Americans today have diabetes.

46 Glycemic Load of Foods Blood sugar rises too highSugar sticks to cells Converted to sorbitol Destroys every cell in your body to cause heart attacks, strokes, blindness, deafness, kidney failure, and premature death

47 Why is it safe to eat & drink sugar during exercise and not at other times?

48 When muscles at rest Sugar goes: *From intestines *To bloodstream*To spike *To stick on & destroy cells

49 When muscles contract, sugar goes from:Intestines to Bloodstream Into Muscles (insulin not necessary) No spike

50 Drink before you are thirsty. Performance is not reduced until late (when blood volume is reduced).

51 Drinks You can drink water if you eat for salt, sugar and calories.Otherwise, sugared soft drinks or anything else you like.

52 Salt The only mineral that has to be taken in large quantities when you exercise. You do not need extra potassium, magnesium, calcium, etc unless you suffer vomiting or diarrhea, or are taking mineral-losing drugs.

53 Rides Lasting Longer Than 3 HoursSalty drinks taste awful Eat salted foods such as peanuts, French fries, or anything else that tastes salty.

54 THE END

55 End of Lecture

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62 MAKING YOUR BIKE FASTER

63 Level ground, No wind 60% rider drag, 8% wheel drag, 8% frame drag,12% rolling resistance 5% wheel inertia forces and 8% bike/rider inertia.

64 76% is air resistance

65 WHEEL RESISTANCE aerodynamics. mass (Much less) andinertia (Very much less) Best wheels are light weight, aerodynamic, and don’t rub brake pads

66 AERODYNAMIC

67 Wheel Rim Weight Most common light-weight metal is aluminum alloy. Carbon fiber rims weigh less but wear out quickly and are very expensive.

68 DECREASE SPOKES Seconds saved/40km time trialAero front wheel: Araya aero rim, Dura Ace hub, Avocet 190 g tire 28 spokes Hoshi bladed front 44 32 spokes rear Disk wheel in front 66 Disk wheel in back 33 You don’t save very much by lowering spoke count. Chester Kyle

69 Seconds saved/40km time trialRemove water bottle and cage 26 Aero helmet clipless pedals shave legs tape shoelaces Pearl Izumi lycra shoe covers 13

70 Tires Low rolling resistance Low weight

71 TIRE PRESSURE Foot print area= L x W Narrower tire: longer bend &greater rolling resistance

72 Tire width Wider tires have thinner foot print and therefore lower rolling resistance. However, they weigh more

73 Road glued tubulars (red) ce Clinchers (black)ROLLING RESISTANCE HIGHEST RESISTANCE Road glued tubulars (red) ce MIDDLE RESISTANCE Clinchers (black) LEAST RESISTANCE Track glued tubulars (blue)

74 Advantage of Tubular TiresCan be fit on a lighter rim, but expensive U-shaped clincher rims are now close in weight to tubular rims.

75 Recommend Clinchers becauseEasier to change Usually flat less often Less expensive Weight difference important only for racing Usually less rolling resistance

76 Tire Pressure Rolling resistance is reduced by higher inflation pressures. Rolling resistance comes from flexing losses in the tire casing, tread, and tube.

77 TIRE PRESSURE Too much pressure: bounces off road to lose speedToo little pressure, greater rolling resistance and “pinch flats”.

78 Greater Rear Tire PressureSince more weight is on the rear tire, you should pump rear tire to a greater pressure (up to 10 pounds on a tandem).

79 Heavy riders/More pressureWt pressure

80 National Football LeagueSunday: GAME Monday: Off Tuesday: Easy; films, plays Weights Wednesday: Very hard: Sprints Thursday: Easy: Weights Friday: Easy Saturday: Off

81 World class runner BRISK PACE Mon: 60-90 minutes of easy runningTues: 100 SHORT INTERVALS (50,100,160) Wed: minutes of easy running Thurs: LONG INTERVALS (half miles) Fri: minutes of easy running Sat: Easy Sun: TWO HOURS AT A BRISK PACE Mon-Fri: morning jog

82 Stress and Recover Athletes take an intense workout in which theyfeel a deep burning in their muscles, feel sore on the next day, and take lighter workouts until the soreness goes away. Then they take their next intense workout.

83 BICYCLE RACERS Sunday: RACE or 3-5 HOURS HARD Monday: easy anything Tuesday: 3- 5 HOURS with second intervals Wednesday: 3-6 hours easy Thursday: 3-6 HOURS with hard 2-minute accelerations Friday: 3 to 7 hours Easy Saturday: 3 to 7 hours Easy Miles/Week

84 SCHEDULE if you have a jobSaturday: 60 Miles MODERATELY HARD Sunday: 30 MILES VERY FAST Monday: usually off Tuesday: easy to & HARD FROM work Wednesday: easy to and easy from work Thursday: easy to & HARD FROM work Friday: easy to and easy from work

85 BICYCLE RACERS Sunday: RACE or 3-5 HOURS IN & OUT BURN Monday: easy anything Tuesday: 3- 5 HOURS with second intervals Wednesday: 3-6 hours easy Thursday: 3-6 HOURS with hard 2-minute accel Friday: 3 to 7 hours Easy Saturday: 3 to 7 hours Easy Miles/Week

86 Athletes Do Not Do the Same Workouts Every Day.Need to exercise to the burn to damage muscles. When they heal, they will be stronger and larger.

87 J Strength & Condit Res. May, 2009Cyclists who start out on a 30 km time trial faster than 105% of their average pace finish with slower times than those who start out more slowly.

88 Store extra sugar only in LIVER & MUSCLES