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Good advice
I rarely find articles in magazines that I can pass on as good advice. However, sometimes I am pleasently surprised...case in point is the article that follows:
10 Best Pieces of Advice from the Fit Chick
Older and Wiser
The 10 best pieces of wisdom I've picked up and kept along the way
BySelene Yeager (1)CommentsTags:Bicycling training,Fit Chick Photo: Maria Rendon
For roughly the past two decades I've been training and racing in a variety of sports, and researching and writing about everything from fitness to nutrition. During this time I've been given or figured out on my own more nuggets of knowledge than I can possibly use. Some of them I've discarded; some I've had to relearn. Here are the top 10 pieces of know-how that I've kept—and live by.
EATING RIGHT TAKES PRACTICE Our metabolism changes as we age. (For example, I need more protein and fewer calories at 40 than I did at 20 to maintain my muscle and race weight.) On-the-bike fueling changes, too. The same eating strategy that worked at Ironman left me vomiting during a mountain bike enduro, so I've learned to fuel according to the specific event.
IT'S OKAY TO BE SECOND BEST At least once a week (but not every day), ride with someone faster and turn yourself inside out to avoid getting dropped.
THE PUSHUP STILL ROCKS Core strength is essential for pedaling power, and you can increase yours with one move: the pushup. The most effective way to do it is with your feet on top of a stability ball; this method activates as many abdominal and oblique muscles as crunches and situps, and also works your chest, shoulders, arms and back.
PRACTICE DOES MAKE PERFECT Whenever possible, ride the bike you're going to race in the conditions you're going to race it in. It will pay off on race day.
STRONG GLUTES MAKE A DIFFERENCE Weak outer glutes leave forward-motion athletes like cyclists vulnerable to hip and knee pain and impaired performance. For glute-building moves, visit bicycling.com/butt.
DAYDREAMING DOES YOU GOOD When you visualize an action, your brain develops a model of how it will go in real life. In fact, studies show you can improve muscle strength by as much as 13 percent by just imagining yourself exercising.
MUSCLES NEED LOVE Massage can reduce muscle soreness by 30 percent as well as mitigate fatigue and swelling. Studies show that one 30second stretch per muscle per day can improve range of motion in six weeks. Stretching also can keep chronic injuries at bay.
UNPLUG ONCE IN A WHILE Studies show that perceived exertion matches heart rate pretty spot-on. For one week, ride without relying on your heart-rate monitor and mentally note how you feel. Later, compare your observations with actual data to get in tune with what's happening at every level of exertion.
YOU KNOW YOUR BODY BEST It helps to have a training plan, but it's more important to listen to your body. Rather than pushing it when you're tired or dogging it when you're raring to go, give your body hard efforts and serious rest when it needs them.
BUYING SPEED ISN'T CHEATING If you've been training hard and eating right, treat yourself to easy speed—lighter wheels, tubeless tires or a featherweight bike—that'll get you to the finish line faster.
Selene Yeager is a USA Cycling certified coach. Read her blog at BICYCLING.com/fitchick.
10 Best Pieces of Advice from the Fit Chick
Older and Wiser
The 10 best pieces of wisdom I've picked up and kept along the way
BySelene Yeager (1)CommentsTags:Bicycling training,Fit Chick Photo: Maria Rendon
For roughly the past two decades I've been training and racing in a variety of sports, and researching and writing about everything from fitness to nutrition. During this time I've been given or figured out on my own more nuggets of knowledge than I can possibly use. Some of them I've discarded; some I've had to relearn. Here are the top 10 pieces of know-how that I've kept—and live by.
EATING RIGHT TAKES PRACTICE Our metabolism changes as we age. (For example, I need more protein and fewer calories at 40 than I did at 20 to maintain my muscle and race weight.) On-the-bike fueling changes, too. The same eating strategy that worked at Ironman left me vomiting during a mountain bike enduro, so I've learned to fuel according to the specific event.
IT'S OKAY TO BE SECOND BEST At least once a week (but not every day), ride with someone faster and turn yourself inside out to avoid getting dropped.
THE PUSHUP STILL ROCKS Core strength is essential for pedaling power, and you can increase yours with one move: the pushup. The most effective way to do it is with your feet on top of a stability ball; this method activates as many abdominal and oblique muscles as crunches and situps, and also works your chest, shoulders, arms and back.
PRACTICE DOES MAKE PERFECT Whenever possible, ride the bike you're going to race in the conditions you're going to race it in. It will pay off on race day.
STRONG GLUTES MAKE A DIFFERENCE Weak outer glutes leave forward-motion athletes like cyclists vulnerable to hip and knee pain and impaired performance. For glute-building moves, visit bicycling.com/butt.
DAYDREAMING DOES YOU GOOD When you visualize an action, your brain develops a model of how it will go in real life. In fact, studies show you can improve muscle strength by as much as 13 percent by just imagining yourself exercising.
MUSCLES NEED LOVE Massage can reduce muscle soreness by 30 percent as well as mitigate fatigue and swelling. Studies show that one 30second stretch per muscle per day can improve range of motion in six weeks. Stretching also can keep chronic injuries at bay.
UNPLUG ONCE IN A WHILE Studies show that perceived exertion matches heart rate pretty spot-on. For one week, ride without relying on your heart-rate monitor and mentally note how you feel. Later, compare your observations with actual data to get in tune with what's happening at every level of exertion.
YOU KNOW YOUR BODY BEST It helps to have a training plan, but it's more important to listen to your body. Rather than pushing it when you're tired or dogging it when you're raring to go, give your body hard efforts and serious rest when it needs them.
BUYING SPEED ISN'T CHEATING If you've been training hard and eating right, treat yourself to easy speed—lighter wheels, tubeless tires or a featherweight bike—that'll get you to the finish line faster.
Selene Yeager is a USA Cycling certified coach. Read her blog at BICYCLING.com/fitchick.
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