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Drinking Cold Fluid May Help Performance
Recent research suggests that keeping the body's internal ("core") temperature down, by drinking cold (rather than warm or neutral temp) fluids, may improve exercise/athletic performance in warm conditions.  Hyperthermia is a significant factor in fatigue, as the body tends to regulate its temperature by moderating output when it gets too hot.  You can limit the effect of heat buildup by drinking ice cold fluids before AND during your race or activity.  Starting BEFORE the activity actually "pre-cools" the body, allowing greater endurance before heat builds up.  Likewise, drinking cold fluids (if available) during the event may also delay fatigue and prevent hyperthermia.


Does Biking Cause Bone Loss?
There is conflicting evidence regarding the effects of biking - as a primary mode of exercise - on bone health in aging individuals.  As one gets older, the risk of osteoporosis - bone mineral loss - increases, especially among women.  Weight-bearing exercise is one of the best ways to help minimize your risk; calcium supplementation and certain prescription medications are also recommended in some cases.  However, some scientific studies have suggested [if not proven] that biking may NOT be a preventive weight-bearing exercise, as are walking, jogging, and others.  This would be troubling for those of us who enjoy biking as our primary mode of aerobic/cardiovascular exercise.  However, the jury is still out on this research - and there is some limited evidence that high-intensity biking, such as sprinting, can act as a good preventive exercise.  At SPORTFIT, we believe in BALANCED TRAINING - and this is a perfect example: if you like biking, try to add some other forms of exercise on some regular basis; walking is one of the best (and easiest); weight training is also good for the bones; and jogging is probably the best for bone health.  Finally, get your bone density checked on some regular basis after age 50, so you're aware of your health status and can take appropriate measures.

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Culpeper Century
By Doug Baumgarten | October 10, 2009 at 06:46 PM EDT | No Comments

Beth and I participated in the Culpeper VA century ride last weekend.  It was a beautiful day for cycling, with over 100 riders participating in one of three courses: 21, 65, or 101 miles.  We set out to complete the 101-mile loop, but managed to get completely lost by accidentally following some 21-mile riders.  We weren't aware of our mistake until almost finishing the 21-mile loop!  At that point, we realized that our only viable option was to return to home base - downtown Culpeper - and start on the 65-mile loop.  With generous support from the local volunteers, we thus completed two of the courses - plus some extra "wrong turn" miles - mostly on our own.  With some challenging hills, we felt good completing our longest-ever ride (91 miles) at just under 17 mi./hr.

We feel we have now invented a new kind of century ride: not the classic century, nor the "metric" century - the DYSLEXIC CENTURY!

The Importance of Bike Fitting!
By Doug Baumgarten | August 29, 2009 at 05:57 PM EDT | No Comments

Wow - an abject lesson today in the importance of proper fit - and re-checking that fit!  Recently, when riding my trusty Cervelo Soloist, I had noticed increasing quadriceps (front thigh) strain, and even some knee pain after my rides.  These are not things I normally experience.  Last ride, I had the feeling my seat might be sitting a bit too low, causing that strain.

Today - with a 50-mile ride scheduled - I measured my seat height before riding.  Sure enough the Seat-to-Bottom Bracket measurement [a standard fitting dimension] was a full INCH below its ideal location!  I was stunned because:

- I hadn't deliberately lowered my seat anytime recently.

- Even an experienced rider like me didn't pick up the extent of the deviation while riding.

After raising my seat post to its proper location, I mounted the bike and felt almost immediate relief from leg strain and knee pain.  50 miles went by without a hitch...which leads me to today's 2 big lessons:

1. EVEN A SEEMINGLY SMALL DEVIATION IN POSITION CAN LEAD TO FATIGUE, PAIN, AND EVEN INJURIES.

2. ONCE YOU'VE BEEN PROPERLY FITTED, CHECK YOUR SETUP PERIODICALLY TO MAKE SURE NOTHING HAS SHIFTED OUT OF PLACE.  It's probable my seat post had slipped down without my noticing.

Hello athletes!
By Doug Baumgarten | July 28, 2009 at 08:54 PM EDT | No Comments

Please comment or ask questions here.  Feel free to discuss the research update, or ask questions about your training program, sports progress, injuries, etc.  Our goal is to advance the science of training, helping to improve performance and reduce injuries, while always remembering the role of sports and fitness in our lives.  Here we go!

♦  ENJOY YOUR SPORTS!  ENJOY YOUR FITNESS!  ♦

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