Blog, Cycle U News, Dean's Letter, Training, Uncategorized

How to not get sick when training and racing your bike

I have a few tricks that keep me healthy when the season’s turn and I am pushing my body to the max in training and/or racing.  Over the years of having young kids around the house, training hard, racing and traveling, the one thing I have realized that might help me the most to keep improving is the ability to make adjustments to my eating and nutrition to stay healthy when I start to reach “the edge”, which is where most people get sick and lose weeks or months of time.  Here are 2 of my favorite secret weapons:

Wellness formula either in tablet or capsule (I prefer the tablet but found a deal on these capsules with my new favorite shopping service THRIVE delivery) and Emergen-C or this similar product to take with water a few times a day when I am feeling run-down and  on the verge of getting sick.

For myself, feeling a slight sore or swollen throat, frequent sneezing, mucous, change in taste of foods and less hunger all are signs to me to increase or start supplementing with these 2 items.  I also take these more when I am flat out pushing the envelope of sleep, training or stress.  

Hydration is also paramount and as the weather starts to cool off, and these vitamin C packs are a perfect addition to your daily diet to boost liquid consumption.  I start to have herbal tea in the evenings to be sure I stay hydrated, and of course I start each day with warm water with a 1/3rd lemon squeezed into it as I have talked about in previous posts.

I also recommend a good quality multivitamin on a daily basis for insurance.  I also supplement with Udo’s oil about 1tbsp per 50 pounds of body weight in a smoothie.  When we push our bodies on the bicycle, we can go beyond normal requirements for nutrition  because we demand so much more from each cell in our body.  

My goal is to stay 100%  sickness free.  On days/weeks when I have any of the above warning signs I try to do less physically as well, drive more vs. commuting by bike, sit when I can and focus on drinking hot liquids that don’t contain caffeine.

I remember times earlier in my racing career when I would not listen to the warning signs, keep pushing, get sick and not be ready to train hard again for 1-2 weeks.  Then I am building back slowly vs. being able to train hard again after a 3-4 day rest block.  

Rest blocks are also key to let your connective tissue and muscles get fully recovered to avoid overuse or injury.   I generally recommend taking 3-5 days off every 3rd week of hard training.  It is ideal to build these rest blocks into travel days or times when you would naturally not be able to ride as much.

Along with smart training, resting is the #1 booster of performance.  Rest as hard as you train, and follow the tips above to stay healthy and keep the upward spiral of improvement and progress rolling without losing time to sickness.

Spin to win!

Coach Craig

 

Uncategorized

This weeks free clinics and rides at Cycle U

This Saturday May 2nd we do our Fix a Flat, lube your chain and basic maintenance clinic at West Seattle store 11-11:45am.  We then lead a free shop ride at noon of about 20 miles with Head Coach Craig Undem.  Learn to paceline and ride correctly along with finding a new route!

Sand Point shop there is a free ride at 11am, going to Seward Park and back from the shop.  This is a classic “bread and butter” route that everyone needs to know, from here you can launch to Mercer Island, South end of Lake Washington or anything on the East Side.  We don’t want to see anyone riding up through the Arboretum (down or North is OK if you are going fast) because there is no shoulder.  Learn the right way to navigate through the North end to South Lake Washington by bicycle.

Our 11th anniversary sale also continues with everything in both stores on sale 20-60% through this weekend. 

Ride with Cycle U

  

Other upcomming free events in May:

How to Fix a Flat and Lube your Chain, basic maintenance. 
-Saturday May 2nd 11-11:30am West Seattle shop. 

Try Road Racing!  Clinic at Pacific Raceways.  info at Budu Racing the race promoter website
-Tuesday May 5th 5:55pm AT Pacific Raceways 

How to Commute by Bicycle or use it as basic transportation.
-Wednesday May 6th 6:30-7:15pm West Seattle shop.

Get Ready to Ride! safety, mechanical and fitting check on your bicycle
-Saturday May 9th 11-11:30am West Seattle AND Sand Point shops, same times at each.

Winning Cyclocross, the secrets to a winning season by Head Coach Craig Undem
-Tuesday May 12th 7:30-8:30pm Sand Point shop.   Link to sign up, limited seating

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