CONGRATULATIONS! Here's a shout out to all the athletes in my Spinning classes who participated in the Hy-Vee Triathlon this weekend. You can be proud of all the great work you did to prepare for such a big accomplishment. Come by and tell me how you did during your next class.
WHAT DO YOU DO ABOUT THE VOICES IN YOUR HEAD? In the last edition, I talked about how to defeat the negative voices in your head when you are working hard on your bike. I wanted to share a couple of the great replies I had to that article.
"Thanks to your email, I had the best workout !!! When I was in my spinning class, I took your advice and focused on why I got up and why I was in class -- and not the dreaded thoughts of what I had ahead of me. I totally appreciate the inspirational message and awakening the warrior attitude...rrraaaaawww!!!"..... Jennifer
"You advised asking myself 'Why am I doing this, and how will this discomfort help me reach my goals?' That was a real trigger for me, as I was struggling with training for the bike portion of the triathlon, and my apprehension about hills. Two days later, I answered that question repeatedly while pushing another 25 miles. Every time the route got hard, I reminded myself why I was riding, why it was important, and repeated those answers whenever my legs started to burn. I finished training that day with my best time yet.".... Tracey
Your replies and comments inspire me. I am grateful for them. Thank you.
COMFORT ON YOUR ROAD BIKE: I've recently had questions posed to me from Spinning students about various forms of discomfort while riding. I thought I'd provide some of that information to everyone on this list.
We generally spend more time on our road bikes than the 45-60 minutes we spend on the Spinning bikes. This does require some adaptation for our bodies. Most frequently the places that we feel it are our seats and our shoulders/necks. As my professional racing friend says, "Our bodies were not designed to be riding our bikes for long periods so we have to adapt with practice."
I dealt with this issue in my competition days when I rode 300+ mile races or 24-hour continuous events. The answer is a combination of things.
1. Fit. Having your bike properly fit is crucial and it's the first thing at which to look. Even a 1/4 inch can make a significant difference. Many riders are constantly fiddling with their fit even as their body adapts to the riding they are doing. The basics of bike fit are similar to Spinning bicycle fit. But if you are having a specific discomfort problem, I recommend you go to your local bike shop for a consultation. Many of them now have specialized fitting tools and programs to ensure the best fit. Even then the general rules aren't a perfect indication since they are based on averages. Each of us is different in regard to posture and muscle function which means some trial and error is indicated as well as the help of a qualified, experienced expert.
2. Clothing and Accessories. If your problem is in your seat, you should be sure to be wearing a good quality bike short or bib. There are also chamois creams that, while messy, can be helpful. (Remember, no underwear with bike shorts. It just rubs.)
Choosing the right saddle is important, but it is not always the answer. More padded and bigger is usually not the answer. The reason is that soreness in the butt is not the result of a lack of padding. (You can sit on a football stadium seat for 5 hours, right?) Instead it is that your body weight is being supported by muscles that need to be toned. It is not soreness from lack of padding, it is soreness from lack of strength. Similarly, it is generally not about the width of the saddle since a wider saddle invites more opportunity for chafing.
Other equipment issues are the use of gloves and a mirror. Gloves can help prevent sweaty hands from slipping on the handlebars and they also absorb some shock from the road which is otherwise transmitted to your arms and shoulders. A mirror mounted to your glasses or helmet is also helpful in that it prevents you from needing to repeatedly raise and turn your neck to look for traffic.
3. Vary your hand position more while riding. One big advantage of a "road racing" bike is that the dropped handlebars provides many places where you can put your hands. On a mountain bike or hybred your hands are generally locked into one position. Imagine driving your car for two hours without being able to move your hands.
4. Relaxation is also key. Remember that I start nearly every Spinning class with encouraging you to relax your upper body. Tense muscles in the upper body demand blood from your cardiovascular system that can be better used in your legs. Tenseness in your upper body causes a chain reaction of muscle responses that can also inhibit your breathing. And finally, tense muscles in your upper body become tired and sore. This is why I make such a big deal out of upper body relaxation in Spinning classes. Drop those shoulders, bend those elbows and breathe.
5 Strength/Time on the bike. Finally, your body just has to adapt. As my friend says, we weren't built to do this. There is just some adjustment that has to happen with muscles that are specific to that position.
I hope this helps you enjoy your outdoor riding more, and I hope you won't forget to come join us in Spinning class from time-to-time even in good weather. Remember in the Spinning environment you can get an intense and efficient workout in only 45 minutes - and that leaves time for you to go mow the lawn. And besides, we'd like to see you!
Note. I've also had some questions lately about how to buy a bike. Look for some thoughts on that upcoming.
OBESITY AND PREGNANCY: You may recall that not long ago I wrote about how the nation's obesity crisis is hampering the military's ability to enlist needed personnel. Here is another chapter of the same story. As Americans have grown fatter over the last generation, it has raised the rates of Caesarean sections and is suspected to lead to more birth defects and deaths for mothers and babies. This, of course, in is addition to the known obesity risks of heart disease, diabetes and premature death. It is estimated that about one in five women are obese when they become pregnant. Data shows that obese women are more likely to have high blood pressure, diabetes, anesthesia complications, hemorrhage, blood clots and strokes during pregnancy and childbirth. Even routine care, like finding a vein to take blood, can be harder through layers of fatty tissue.
Hospitals have been forced to adjust. They are buying longer surgical instruments, more sophisticated fetal testing machines and even bigger beds. They are counseling women about losing weight, or even having bariatric surgery, before they become pregnant.
Once again, the answer is to do something physically hard nearly every day and make every bite we put in our mouths an informed decision. Move more, eat less.
MY TEACHING SCHEDULE:
Every Monday 5:45PM at Southeast.
Every Wednesday 9:00AM at Southeast.
Every Wednesday 5:45PM at Merle Hay.
Every Thursday 5:45PM at Merle Hay.
Every Saturday 7:30AM at Hickman.
Check out all the schedules at http://www.aspenathleticia.com/group-fitness/schedules/
Join us at http://billroachblog.blogspot.com
A FINAL THOUGHT:
“Anything’s possible. You can be told you have a 90% chance or a 50% chance or a 1% chance, but you have to believe, and you have to fight.”....Lance Armstrong
Bill Roach
Star 3 Lifetime Certified Spinning Instructor
Aspen Athletic Clubs
bill.roach@mchsi.com
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