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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.
Max Writes: 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:
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!!! Chris Hey Everyone - check out the notes from our most recent MGCC Board meeting - stay tuned for more information, there's some exciting things coming for the 2011 MGCC
check our notes at http://www.flickr.com/photos/dnewall/sets/72157626614348871 Looking forward to your comments Chris Team,
It seems that our little group has become all grow’d up. What started as a ride for 2 has morphed into a group of 208 passionate cyclists who love to see the sun rise. As of this email, our little social community that rides together has taken the step to become a large cycling community that is social together. The Morning Glory Ride has formalized to become THE MORNING GLORY CYCLING CLUB (MGCC). The MGCC is now officially associated with the Ontario Cycling Association (OCA). Nothing has changed or will change and all the things you love about the MG Ride will be carried over to the MGCC. WHAT DOES THIS MEAN TO YOU: If you are a UCI Licence Holder, a Citizen Permit Holder, or a member of another OCA affiliated club, THE BELOW DOES NOT APPLY TO YOU. However, please reply to me which group you fall into. 1. You need to join the MGCC (simple steps to follow) – just because you received emails twice weekly (sometimes more) on the Morning Glory Ride does not mean you are automatically signed up for the MGCC. 2. By joining the MGCC, you will receive cycling insurance coverage on an annual basis - www.jonesbrown.com/jonesbrowncycling/jbcycling.php 3. There is an annual club membership fee of $25 4. You need to sign a WAIVER – IT IS ATTACHED TO THIS EMAIL 5. You need to return the SIGNED WAIVER TO ME via email, fax, mail, or by hand. 6. By joining the MGCC, you will automatically receive insurance coverage when you participate in other OCA affiliated group rides. HOW TO JOIN THE MGCC (it will take 3 mins): 1. Please visit http://integratedsports.net/oca/esport/Default.aspx 2. Select THE MORNING GLORY CYCLING CLUB, complete info and payment 3. Print off attached MGCC Waiver, sign it, and return it to me via email, fax, mail, or by hand. This is a very exciting step for the MGCC and one that is going to bring significant positives to your cycling experience. More details to come. I would like to recognize the following 4 riders, who along with myself, will form the first Board of Directors of the MGCC. Chris Ferron Shannon Hunt Dave Newall Paul Tepsich The 5 of us will sit on the Board till the end of the 2012 season at which time the MGCC will elect a new Board to see it through till the end of 2014. As always, if you have any thoughts or comments on how we can make the MGCC better, please feel free to reach out to myself or any of the 4 Gentlemen named above. Cheers, Fras This is a post from Fiona McKnight - Fiona is riding her bike across the country this summer as part of the Coast to Coast Ride Against Cancer - Great work Fiona!!!! Below is Fiona's note about her ride -
In March 2010 I participated in the Toronto Bike Show’s 24 Hour Spin, raising money for kids with cancer. I’ve participated in various fundraising events over the years but for some reason this event, on this day, completely resonated with me. This event truly opened my eyes to the lives of children and their families living with cancer. Throughout the 2 hours I rode in this event thoughts were bouncing around my head: - I’m not a doctor, or a rocket scientist… I will never change the world in a big way - I’m going to be 50 next year and I have nothing to show for it. - How can I expect my children to be better citizens and understand the importance of community and giving back if I don’t lead by example? It was time to get serious. I said to the friend I was riding beside “I can’t cure cancer, but I CAN ride across Canada for this cause”. At this point I didn’t even own a proper road bike let alone cycle more than 20 km in a day – usually just to commute to work, if the weather was nice, if I wasn’t feeling too lazy…. I think you get the picture. A friend loaned me one of his old road bikes and I took to it like a fish takes to water. I started riding 4-5 days a week. Here, there and everywhere! In August I rode in the Tour for Kids – 580 km over 4 days. In September I had the privilege of riding along with the 2010 Sears National Kids Cancer Riders from Woodstock to Toronto. The following weekend I ended my first cycling season by riding to Niagara Falls and back – in one day. This year – Canada! Riding long distances every day through the discomfort of tired legs, saddle sores and whatever weather Mother Nature decides to bestow on us, is nothing compared to what a child goes through when they are in treatment. Thank you for supporting me in the greatest challenge of my life. More importantly, kids and their families living with cancer thank you. MY GOAL IS TO RAISE $50K BY MY 50TH BIRTHDAY At any given time, cancer holds 10,000 Canadian children in its grip. It robs them, and their families, of the laughter and joy that should be part of every childhood. Riding in the Sears National Kids Cancer Ride will channel my physical, mental and emotional energy into something much greater – helping brave children return to life as regular kids again. I'll share the road with a crowd of athletes, united in our commitment to the childhood cancer community. Your support is welcome and needed. Please join me in this powerful and inspiring experience by helping to fund important childhood cancer charities across Canada. to help me in this initiative visit the following sites online donation page www.snkcr.com/fionamcknight snkr blog page http://fionamcknight.snkcr.com nside ride page http://sportinglife.theinsideride.com Got home from Boone, North Carolina Monday at 3am - 1145 KMS by truck and trailer each way - it was AWESOME - we rode a tonne - climbed just shy of 30,000 ft in 5 days - one climb was 5 kms long at an avg grade of 8.5% - it is pretty crazy - one small little hill we climbed was 860m long with 420 ft of vertical - that's an avg of 14.4% - that was a WALL!!!! We hit ramps of 28% and 26% - never seen that before. Our cabins were on top of Snaggy Mountain - the road up to our cabins was 1.7 kms long at an avg grade of 8.6% - we had to ride that everyday at the end of the ride to get to our cabins - we were all shelled each day. The scenery was pretty outstanding as you can imagine - very lush, very green and the roads were in great shape.
This will be an annual trip - stay tuned for 2012 details. |
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