The Col Du Brimley was kinder as far as the weather was concerned for the 2nd BITT (Brimley Individual Time Trial) of 2013
Kudos to those that came out and congrats to all the members who participated, see the results below.......
While in North Carolina we trained and rode with Max Shute from Max Shute cycling camps in Boone North Carolina. Max is a Ph.D., a Senior Coach for Carmichael Training Systems. Max lives in Valdosta, Georgia and Boone North Carolina. He coaches athletes training for competition in road cycling, mountain biking, triathlon, and marathon.
Are you training as hard or harder than your buddy and not seeing the same gains in fitness? Perhaps he or she knows something you don't. Perhaps they sleep longer and more thoroughly. Perhaps they know what and when to eat recuperative foods. The training stimulus is only 1/3 of the equation. Without the proper diet and plenty of sleep your training gains will be minimized. When we nail all three we get maximum returns on our training investment. It's not just recovery, it's all about allowing super-compensations to materialize.
A body at rest is much different than one doing physical work. Influx of oxygen and other nutrients, as well as waste product removal, across cellular membranes can increase 100 times when doing maximal aerobic work. We have very specialized transporters that migrate from within the cellular cytoplasm to the surface membrane to facilitate this increased need for fuels. Once the workout is over these transporters remain for a certain amount of time, diminishing back to normal status by 90 minutes. Why do they hang out at the membrane? To replenish muscle glycogen and allow amino acids to start the super-compensatory process and repair. This is where a recovery drink serves us well. While absorption of nutrients from a recovery drink is less than a real “meal” they are convenient and do provide what your body needs quickly. Ideally we would eat egg whites, antioxidant rich fruits, and pastas but these food items are often not palatable or available soon after racing or training. Have a recovery drink ready to get the replenishment and recovery started. Then have a delicious healthy meal as soon as practical and your appetite returns. Tupperware is your friend. Have eggs boiled, pasta and rice cooked, and fruits handy so you can grab great food before you get on with your day.
Simple tips for thorough and fast recovery:
- Ingest both protein and carbohydrate within 60 min of a hard workout or race. You need about 0.8g-1.2g of carbohydrate and 0.2g-0.4g protein/kg body weight. Avoid fatty foods as this will slow digestion and absorption.
- Take a nap! A mid day siesta isn't being lazy, it's being smart. Not only will you speed recovery the remainder of your day will be more productive. These naps should be 10-25 minutes long. Can't nap? As a wise man once said “Don't stand if you can sit, don't sit if you can lay down”.
- Get to bed early and sleep as long as you can. You need 8-10 hours of sleep per night. That usually means you need to be in bed for 9-11 hours.
As a coach I see the difference all the time. My clients that sleep soundly, eat great food, and train hard and smart make gains three times as fast as those that only get 2 of the 3 correct. Those that only train well often are subject to burn out and a constant level of fatigue. It's striking. Getting it all right is the only way to live. We all work, we all have families, we all have limited time. With just a little planning and time management you can have it all. Don't waste your time with junk miles and junk food. Train, eat, sleep, repeat. Listen to your body. If you are reading this you are likely a motivated person. If you are unmotivated you are unlikely ready to train physically. When you get everything in a healthy rhythm your gains will be maximized. And that's motivating!
Thank you Max for your contributions!!!
Is anyone else getting tired of this weather???? COME ON NOW – it’s a good thing we have soooooooooooooooooooo much fun in our AM gatherings.
We are a GO for a spin tomorrow morning.
1’C, clear, dry, and very crisp is the call.
540AM at our Loblaws.
ALSO CHECK OUT MGRIDETORONTO ON FACEBOOK.
These two spots are a place to go for all things cycling. Check out the Blog, the weekly Yellow Jersey Winner (could be you), twitter, YouTube, and every other posting you can think of. This website, along with our Facebook fan page, will be used to promote our cycling community, share ideas, thoughts, and everybody’s passion for this two wheeled adventure.
If you have any questions or comments on all of this, please let me know.
See you in the morning.
Now that we have the site live and are starting to see people following us I thought I would give a big shout out to one of the most friendly and happy cyclists in our early morning peloton.
Angus Warner joined our group last year when he was riding solo heading north on Bayview at around 5:30 am. Angus happened to cross paths with Fraser on his way to our meeting spot and in true Chapman style Angus suddenly found himself invited to ride with the group. I don't know if Angus knew what he was getting himself into but this guy has stuck to it and is now a true regular on our MG rides.
I think this story says a lot about the group of people who we ride with, we really are a community, we are welcoming to everyone who wants to get up early in the am and get their ride in early in the day. Not only that but riding in a group like this is really really effective. Like many of us Angus has gained so much strength and we've all noticed how much stronger he is getting. So much so that Angus finds himself amongst this years Yellow Jersey winners, he's riding like a superstar and its only April.
Great work Angus!!, can't wait to see you on your new BMC SLX-01, its going to be FAST!!!!
So to everyone who's thinking of joining our group, do it, don't wait till next week or till it gets warm out come and ride with us and watch yourself get stronger with every kilometer you're on the bike!!!
See you on the road - tomorrow 5:40 am, Bridal Path Burner!!!
So I'm just back from the last official indoor MG ride for the season, it was another huge effort on a course that looked like a pyramid so much fun!!
On a positive note looking around the room all the cyclists were posting numbers that were significantly higher today than they've been all season, its so good when you start to see all your hard work paying off.
MG Ride Toronto has been meeting every wednesday since November to prepare for when our Canadian weather lets us get back out onto the road, its been really tough getting up at 4:40 am to make it in time for the 5:30 start but WOW its been worth the effort. The benefits of riding indoors are tremendous, I can honestly say that this workout is by far the hardest day of my fitness routine every week, it rivals racing crits in its intensity and it helps you increase your power output so that when you finally get onto the road and have the added benefit of gravity and draft you recover more quickly and you have more power to put into your pedals when you need to.
Lastly, a couple of big THANK YOU's
1. I'd like to thank Bob @ Watts up for being there every week - you've taken tremendous care of us, everything from making sure we have water to the angle of our fans - our needs were met and I do know that 4:30 am isn't your "normal" wake up time - thanks Bob
2. Fraser - thanks for coordinating this with the guys @ Watts Up, certainly your enthusiasm put this weekly training session together, greatly appreciated.
3. To all the guys who were there every week: Kevin, Shannon, Angus, Nick, Dan, Jason, Andrew, Duncan, Craig, Dave, Todd, Gary, you guys are the reason that the MG ride is so much fun! its motivating to know that if I don't show up I'll be hearing from at least one of you about it, we keep each other accountable and it goes a long way towards our training - GREAT WORK from all of you - I can't wait to see the pay off on the road!!!
Just got back from our weekly Wednesday morning sufferfest at Watts Up Cycling. 10 guys showed up for the hour and 20 minute indoor ride. We've been coming together as a group every wednesday since November to put in a solid hour on the bike. I can't believe the impact it is having on everyones power.
Special mention goes out to Dave Newall he put in a PB on the hour of effort and was still looking fresh at the end, he's going to be very quick this summer.
I should also mention Angus Botterell who we've seen wearing the Yellow Jersey a number of times this winter, he is obviously putting in alot of time on the trainer and it shows, his power is steadily improving!!
Finally, today we had Scott Judges of Fitt 1st who came out and took video of us on our bikes, his feedback is going to be amazing and will hopefully improve both our comfort and our power on the bikes.
Great ride today guys!!!