KEEP YOUR WATER BOTTLES FROM FREEZING ON YOUR COLD WINTER RIDES I can remember the first time I rode long enough in temps that my water bottle started freezing up. At first I didn’t believe it, but I unscrewed the top and sure enough, I had made my own personal slushie. It was a bit of a badge of courage, until I really needed a drink and then it was just annoying and keeping me from hydrating. I have to admit that I still get a kick out of riding in conditions to freeze bottles, I also take... a very easy step to make sure some of my water stays water. Very simply, I rotate bottles in and out of my back center pocket. If it’s super cold, I’ll make sure to have two outer layers with pockets and put my bottle in the pocket under the outer layer. This technique works amazingly well to keep your fluids fluid. One key is to make sure you start with one of your bottles in your pocket so it doesn’t even start freezing. Then, after 15-30 minutes, depending on how cold it is, rotate your bottle from your bike cage to your pocket and vice-versa. Keep this rotation going, drinking all the while, and you’ll be less likely to be chipping away the ice from the inside of the bottle in pursuit of some liquid satisfaction. By sticking to a timeline, you’re also possibly more likely to drink on these cold days were we don’t always feel like we need or want to drink, but its super important. Here’s a good read on the importance of staying hydrated in the winter: https://pezcyclingnews.com/toolbox/toolbox-winter-hydration-for-better-training/ What’s your best winter hydration tip? What do you do to keep your bottles freezing? Leave a comment or question below. May your water stay water! Coach Brian I got a pair of GCN thermoses that will accept hot liquids (or warm) and they are basically soup or coffee thermoses. Not cheap but they keep liquids at acceptable non solid/frozen temps long enough to outlast any ride and are designed to fit in bottle cages! Sounds like a worthy investment. Thanks, Alberto!
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 This is a great article written by one of the giants in a scientific approach to endurance training, Doctor Edmund Burke. I first came across Dr. Burke with his High-Tech Cycling as pictured here. Since then I have learned much from his books and other literature, and indirectly through his influence in the sport. He is surely missed but his works live on.
Keep these key concepts of:
Check out what Dr. Burke has to say and let me know your thoughts, questions, or comments below. What’s your goal for 2023? Ride on! Coach Brian Starting the Year Off Right By Edmund R. Burke, Ph.D. Active.com Most of you could ride almost as well as Miguel Martinez or Alison Dunlap. You probably couldn't ride their times or beat them in a race, but if properly trained, you could approach your potential as they have theirs. While we each have different genetic gifts for off-road cycling, most of us have the ability to fully realize our promise if we go about our training with intelligence and restraint. Whether you choose to try and maximize your talent or simply to obtain the greatest possible fitness benefits from your riding, the results will depend largely on how you train. As we begin the New Year, let's explore some of the key concepts used by many great athletes in designing their overall training program for the year. Much of what separates the good cyclist from the back-of-the-pack cyclist is their individuality, consistency, slow progression, fulfillment and goal-selection concepts from which we can all benefit. Individuality First, you must plan your training to your needs, abilities and routines. While we must listen to the training programs of elite riders, read books and articles on training, you must know your strengths and weaknesses. What is good for Steve Larson, the 1998 and 2000 NORBA cross-country national champion, may not be good for you. The smart cyclist listens to everyone and then selects what is best for his or her training. In addition, you must also train your weaknesses: if you are a poor climber, make sure to spend time on climbing technique and building anaerobic power, so you climb better in your first race of the season. Too often, we train at what we are good at already, and neglect our weaknesses. By strengthening your weaknesses, you will become a better all-around cyclist. Consistency It is more important to do less more often than to do more less often. When in doubt about a ride, the choice that will improve consistency is to be conservative. Often it is better to do less than more. You'll probably avoid the three major reasons most athletes spend time away from training: injury, illness and lack of motivation. Ned Overend, a multiple national champion, has attributed much of his success to his ability to race less, train consistently and take a few days off his bicycle every few weeks. He also pointed out the need to monitor his state of health and fitness during a long, hard season, which lasts from early March to late September. Slow Progression Along with a consistency in your training, there should be a progression in training volume and intensity that taxes your body enough to improve it, but not enough to cause it to break down. Again, if in doubt, be conservative. You'll get there. Whether your goal is to climb faster as soon as possible or to finish in the top 10 at the national championships, the season is long and you need to build to a peak during the months of July and August, and not in April. A champion's path to end-of-the-season success shows that the shortest path may be the one that appears the longest and slowest. The cyclists that were flying in March were not necessarily the ones with strong legs when the season was winding down in September. Fulfillment This can be defined as a challenge or goal you enjoy working toward, while feeling good about yourself and what you are doing. You need this to psychologically stay with any endeavor. However, if you demand too much of yourself too often, your body (especially your immune and endocrine systems) will be unable to respond to the requests you put upon it. You will be more susceptible to injury and illness, and you may even find yourself dissatisfied with cycling. Goal Selection Your goal should be a major race or race series of the season. Your goal could be finishing in the top five in the Colorado Off-Road Points Series or placing in the top five in 10 races this season, but it could also be the fulfillment of other cycling aspirations. If in doubt about some matter regarding your training, racing, commitment or equipment selection, the question you must ask yourself is, "How will this decision affect my goal?" Whatever enhances the accomplishment of that goal and doesn't interfere with consistency is probably the best answer. Though few of you have all the time you'd like to devote to mountain biking, you still take it seriously and every once in a while seek to test yourself as a cyclist. Following the above ideas and suggestions will give you a sound and proven methods for better performance in the upcoming season. Dr. Edmund R. Burke was among the pioneers in applying scientific principles to endurance sports training, especially cycling. As an exercise physiologist, he was responsible for several advances in sports drink formulation and almost single-handedly developed the subcategory of performance recovery drinks. A former director of the Center for Science, Medicine and Technology at the U.S. Cycling Federation in Colorado Springs, he worked with the U.S. Olympic cycling team during the 1980 and '84 Games. Dr. Burke is the author of 17 books on fitness, training and physiology, including the best-selling Optimal Muscle Recovery.  It's no new news that with the colder months also comes colds, flus, stomach bugs, and other forms of communicable diseases. As endurance athletes we're often operating with a depressed immune system especially immediately following a training bout. While ultimately exercising and staying can strengthen our immune system, we need to be extra careful during those more vulnerable times.
There are some steps we can take to help protect ourselves which will then also protect our loved ones and other folks in our lives. On a lesser note, if you're sick you will quite likely to be forced to take some time off from training, and I don't know anyone that will rejoice with that experience. The link below will send you to some some great tips from Andy Blow, founder of Precision Hydration, as posted on the TrainingPeaks Blog. I got to know Andy's work and expertise through his Precision Hydration certification program, which I participated in a a few years ago. Simple Tips to Avoid Illness During the Off Season https://www.trainingpeaks.com/blog/simple-tips-to-avoid-illness-during-the-off-season/ And honestly, most of them are quite simple. Stay hydrated. Eat enough and eat balanced. Sleep. Practice good hygiene. Don't overdo it. Sounds like Mom, right? Well, maybe not the hydrated part at least for my generation, but plenty of good ol' common sense. Thanks, Mama! If you're more into the graphical breakdown, this is from the IOC that was posted a few years ago also with some good suggestions. What's your best "stay healthy" tip? Post that or questions below. Stay healthy and well and keep smiling! Coach Brian  "Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.”― Ralph Waldo Emerson
“There is now good scientific evidence that expressing appreciation for what you have has a remarkable effect on your self-judgment system and your overall well-being, most likely because it confronts negativity and increases the production of dopamine—your brain’s pleasure juice.” This is a quote from “The Brave Athlete” written by Simon Marshall, PhD and Lesley Paterson, one of my favorite sports psychology books. I really consider it a life psychology book because our mental state out-of-sport certainly impacts how we think and feel in sport. They reference A.M. Wood, J.J. Froh, and A.W. Geraghty from “Gratitude and Well-Being: A Review and Theoretical Integration,” in Clinical Psychology Review 30, no. 7 (2010), 890-905. Dr. Marshall and Ms. Paterson recommend setting up a “Daily Gratitude Log” where you find three things that you are grateful for each day. Write them down. As they say, it might sound trite and trivial, but it’s based on evidence that it actually works. They don’t need to be life changing statements of gratitude and they suggest avoiding vague concepts or future events. One example they give is simply “I’m grateful for getting into bed on the first night of clean sheets.” Simple. Quick. Personally, even just thinking about that feeling seems to lighten my mood and put a smile on my face. This little act can help us slow down and take a moment to recognize even the little things that make us happy which can in turn potentially really help out our well-being. Try it. There’s not much to lose. If you already do this or after you give it a try, let us know how it goes by leaving a comment below. I hope you all have an enjoyable Thanksgiving Holiday and take time to slow down and reflect and be thankful. Eat, drink, be merry, and get out for some great Fall riding! Cheers, Coach Brian  Races are wrapping up, and in many parts of the continent, the cold weather is starting to cut down the group rides. Athletes are starting to “shut it down”, transition to more off the bike work, and maybe even take a little break. As we enter this shoulder season, there is often the opportunity for plenty of holiday gatherings. And often with these festive occasions there will be an abundance of delicious food. Maybe not so “healthy”, but delicious none-the-less. It’s so cliché but I truly believe that moderation is the key. Depriving yourself of these holiday meals and treats during your social gatherings can often backfire. Healthier eating does not need to be a toggle switch, where on one side you're eating like a small bird and the other is throwing in the towel for complete gluttony. Your “diet” is a continuum; find that happy medium where you can enjoy some of the holiday food without guilt, but at the same time over indulging. Then, after the holidays, you can transition back to your personal center with a sustainable, energy appropriate diet. A notion that I read in an article a few years ago was “that second piece of pumpkin pie (or substitute whatever you’re considering for another service) won’t taste any better than the first.” So go ahead, have some of that great food. Be in the moment and really enjoy it with no guilt. And then be satisfied when you’ve had your fill and don’t eat more just for eatings’ sake. Looks like Microsoft Word doesn’t think “eatings’” a word, but I’m going with it. This concept really resonates with me, as I used to always be the guy going back for seconds and thirds, when in most cases my firsts was enough. Now, I’m still the guy for seconds from time to time, but I’ll make sure to really take my time and check in with myself first. For me, my typical weakness at the holiday table is more the savory foods during the main meal such as stuffing, potatoes, and turkey all with plenty of gravy. I try to ensure that after that first usually overflowing plateful, I take a moment and ask myself, “are you hungry, or did you just like the taste and want more?” before going back up for another load. If I’m really not done, I don’t hesitate to get some more. But if I’m not, I’ll just sit and enjoy everyone’s company. It works for the most part with the mental re-framing of “the second plate won’t taste any better or enhance my experience from the first.” Here’s a nice article with 5 Quick Tips brought to you from the find folks over at TrainingPeaks: Surviving the Holidays: 5 Quick Tips for Healthy Eating https://www.trainingpeaks.com/blog/surviving-the-holidays-5-quick-tips-for-healthy-eating/ I think there are some really good points made here such as not saving up your calories, making sure you stick with your normal rhythm of eating, and making sure you don’t go into situations with the indulgent food overally hungry. So, as the article suggests, don’t be afraid to enjoy yourself and get involved, but it’s doesn’t have be an all or none situation. In my search for meaningful articles on the topic, I found it interesting that the suggestions on the sports related sites are very similar to just general guidelines from the medical and health community. Here’s another quick read from the Mayo Clinic News Network: 10 Healthy Holiday Nutrition Tips https://newsnetwork.mayoclinic.org/discussion/10-healthy-holiday-nutrition-tips/ What’s your best tip for suriving the holiday decadence? Post a comment or question below. Thanks for reading and happy holidays! Coach Brian This is a great inspiring article. I am pretty much pleased with your good work.You put really very helpful information  “I just rode my bike 4 hours last weekend, so of course I can go for 5 miles on my first run of the year”, said the cyclist who is then hobbling around for the next week.
Many cyclists look to add other activities into their weeks during the “off” season, and running is a very common sport to incorporate. Yes, we have the heart and lungs to complete almost any endurance exercise, but, without taking it slowly and considering past running experience, running can be painful or downright detrimental. However, if done right, it doesn’t need to be painful, but is it helpful? There are multiple layers of this question. One, is there a potential performance benefit for a cyclist that incorporates running into their training program? Two, could the benefit be through helping to make us healthier human beings and more versatile and durable, hence producing an indirect benefit to our primary sport? Three, is there a mental component that running will give us a break from riding and let our minds reset? Four, is it actually detrimental to our performance and/or overall health? There are not easy yes/no answers to each of these questions. I believe it’s important to us to use our muscles differently, especially during the winter months when there will be many hours where we’re locking into a stationary bike or trainer. Running isn’t the only way to accomplish (XC skiing, snow shoeing, hiking, etc.) this, but running is typically very accessible and most likely we all have some history of running, even if it dates back to our youth. First and foremost, I see running as a healthy human benefit, which can then secondarily improve our cycling through durability and injury prevention. This is especially true if you mix it up and do some trail running where the movement is even more dynamic and stresses (good stress) our muscles, connective tissue, and bones in even more dynamic ways. If you are considering incorporating running into your routine, it’s important to check your ego and start slow and short. Like really, really slow and really, really short. Cyclists are often used to rides of 2 or more hours, with some folks riding 6 or more hours regularly. We have the engine in our well developed heart and lungs, but we just don’t have the chassis in our muscles and joints. Make those first half dozen (or more) runs short, like 10-15 minute short depending on your history and how long it’s been since you last ran. Those first “runs” should probably also be more of a jog, and if you’re not an experienced runner, make them jog/walks. Jog for 30 seconds, walk for 60 seconds or some easy combination like that. Have patience. Progress slowly. You’re not looking to break any speed records here, but to just acclimate your body to the demands of running so you can actually then start to do some work. You do yourself no justice of heading out for your first run, banging out 10 miles, and then not being able to move for the next week. Or worse and actually injure yourself. Then, once you’re “used” to running and residual soreness does not appear, if it works in with your goals and objectives, you can slowly add some intensity into your routine. Science has shown that there can be real benefits, particularly in the area of VO2 Max work that running can stimulate better than cycling. If this is not part of your dial up or you’re prone to injury, then just keep it easy and use this to build your aerobic system while strengthening your body. Don’t rush into the intensity, especially if you’re coming off and long and hard cycling season. Running is typically more abusive that cycling, evidence in the number of “former runners” that I coach who came over to the light side due to running related injuries. However, running does not have to equate to injury with patience and proper equipment. Here’s a great podcast from the folks at Fasttalk that really gets into the meat of it all and lays out some actionable steps for starting, or re-starting a running component of your training: https://www.fasttalklabs.com/fast-talk/should-cyclists-run-and-should-runners-cycle-with-lauren-vallee/f So again, take your time, be OK with going slow and not far, and enjoy the slow roll. Who knows, maybe a multi-sport event is in your future for 2023. At the very least, you may find you’re a healthier and happier human being! Cheers, Coach Brian  I’m a fast drinker. I’ve always been. It’s not a great habit, and I learned recently that it may actually be detrimental to my performance. And while I’m actually better with not chugging while riding than off the bike, it’s important both during and outside of exercise.
I’ve often read that it’s better to sip water slowly throughout your ride than to take in large gulps or to chug, but I never really knew the reason why. Of course there’s the “sloshing” that some folks will experience in their stomachs with taking in two much liquid at one time during exercise. This is worse for runners than cyclists, but can still be a problem for cyclists. It can also upset your stomach or make you feel bloated if you drink too quickly. An underlying scientific reason to not drink large amounts quickly is that it can actually dehydrate you as it will activate the kidneys. According to, Coach Cindy Stonesmith ACSM HFS, “It’s important to sip throughout the day, because ingesting a large amount of fluid over a short time will over activate the kidneys leaving you more dehydrated.” As someone who’s spent hundreds of hours riding and racing on rough terrain, I fully recognize that sometimes you just have to drink quickly when you get a chance. An example would be a short dirt road section between challenging singletrack sections in a mountain bike race. On that smoother section, you need to get in what you can. But largely, it seems beneficial to sip your fluids while staying true to your hydration plan. If you’re targeting 30 ounces an hour, taking in 5-6 ounces over 6-5 sips through the course of the hour is quite likely more beneficial, and not detrimental, compared to slamming 15 ounces twice. Something to experiment with both on and off the bike. It might lead to more effective hydration, and, if nothing else, it could mean less trips to the little boys’ or girls’ room. Here are two great, quick reads that might shed some light on your hydration strategies and make it more effective. https://time.com/5646632/how-much-water-to-drink/ https://www.precisionhydration.com/performance-advice/hydration/how-much-should-i-drink/ Sip that drink! Coach Brian Why is my power staying steady, yet my heart rate continues to climb? Most of us have experienced this first hand. This is known as cardiovascular drift or heart rate decoupling. But why does it happen? Should we care? If so, what can we do to help mitigate it? Although some athletes may interpret this higher heart rate as getting a better workout, according to Dr. Ed Coyle of the University of Texas, this extra stress is not beneficial It is a negative type of stress. Take a look at the graph from one of my athletes doing some long (15 minute) sweet spot intervals:  Key: Red: HR in BPM; Purple/Pink: Power in Watts; Blue: Target Intensity in Watts For each interval the power was very steady as you can see, but their heart rate rose over each successive effort. By the numbers, interval #1 was a 144 average HR, #2 was 151, and #3 was 155. An 11 BPM jump from the first to the last. Part is due to fatigue, but this workout was done indoors and heat played an issue. That's a great graphical example of what cardiovascular drift looks like using data. So what's the deal? If you’re not interested in reading the article or listening to the talk, the biggest take-aways are:
What about heat adaptation? Science has shown that our bodies actually do adapt to the heat with physiological changes, but purposely making yourself hot during exercise can be detrimental to the quality of your workout at best, and possibly dangerous. Better to stay cooler and nail your workout. I’ll take a look at heat adaptation in another post. Here are two great resources that dive into why this happens, why it is indeed negative, and what you can do to help minimize your CV drift. Fasttalk Labs Podcast: Cardiovascular Drift with Dr. Ed Coyle Polar Article: And if you really want to nerd out: Science Direct So while getting your heart rate up during exercise is often the desired response and a good thing for our fitness development, take the necessary steps to avoid that cardiovascular drift. Have you ever experienced CV drift? Have you learned any tricks for staying cooler while riding indoors? Post up questions and comments below! Drink up and get that fan firing! Coach Brian I have to do most of my training indoors and the intensity of the intervals varies a lot. So my absolute essential item has become the Wahoo headwind fan, which blows a narrow column of air at up to 25 mph. Best of all it adjusts the fan speed based on my heart rate monitor, or you can choose to have it adjust based on power. No more getting on and off the bike, sweating and freezing. I keep the fan behind me as a tail wind, which I find much more comfortable. Definitely worth the investment.  Foam Rolling
There are so many different techniques out there for recovery. Which ones work and which ones are the proverbial snake oil? Foam rollers are tried and true tools that many athletes, coaches, and therapists believe in, but do they actually work? Is it a viable alternative to a massage? The first time I ever saw a foam roller was in 2007 during a stage race. I was hanging out with a fellow racer after a stage and he busted one out. He was a physical therapist and did a great job explaining what it was all about and showed me some exercises. I tried it and darn near cried as I attempted to roll some areas of my very sore legs. He helped me with my technique and assured me I would get better at it with practice. Shortly after, my chiropractor gave me one to use on my “trouble areas.” While there are times that I need to be more consistent with my foam rolling, I’ve stuck with it since then for the most part and find it very beneficial. I’ve learned to make it into a “good” hurt, now able to control how deep I make the massage. Here are five resources I found that I thought would be beneficial as related to foam rolling. First, this article on Cycling Weekly really covers the concept of myofascial release and foam rolling from soup to nuts: Foam Rollers Positive Effect Second, an article on TrainingPeaks that talks about why, when and how: Why, when, and how to use a foam roller Next, a graphic of some of the most common exercises by the same author: Exercises Fourth, a healthy discussion on the TrainerRoad podcast: Trainer Road And finally, the most “sciencey” of them all, an in depth look by Dylan Johnson: Dylan Johnson If you’re interested in giving it a try, make sure you educate yourself and seek out the guidance of a professional to teach you the exercises. You can then form your own opinion. Start slowly but stick with it. Hopefully you find it beneficial as well! Do you foam roll? What other forms of myofascial release to you employ? Leave a comment or question below! While rest is best, some recovery is indeed active. Roll with purpose! Coach Brian  If you’re reading this, there’s a very good chance that you’ve pushed yourself athletically at some point in your life. Quite likely, this could describe you very recently. During that pursuit of athletic progression, you’ve probably had some great days, some good days, and some downright crappy days. Rest assured, this is quite normal and expected. However, the distribution of these days should be considered.
When Olympic athlete Alexi Pappas was preparing for the Rio Olympics and experiencing a difficult period of training, her coach told her: “When you're chasing a big goal, you're supposed to feel good a third of the time, okay a third of the time, and crappy a third of the time...and if the ratio is roughly in that range, then you're doing fine.” It might seem a bit pretentious to compare yourself to an Olympic athlete, but goals are goals and pushing yourself to your own personal limits can be comparable. We must be careful what training advice we take from professional athletes and their coaches, however this is invaluable wisdom. If you’re probing the edge of your limits, expect to periodically feel less than awesome. Likewise, if you always feel incredible and can easily crush every workout, perhaps you’re leaving a little on the table. On flip side, if you’re usually beat down and regularly feeling like you got kicked in the teeth, I would say that’s a pretty good indicator that it’s time to dial it down quite a bit. There are so many reasons why an athlete can have a bad day. I heard a coach recount a story of speaking with an athlete after a rough workout . The athlete was trying hard to pinpoint what the issue was. This is indeed important reflection, but sometimes the answer really is “it was just a bad day.” The coach asked the athlete if they ever had a bad day at work. They replied, “of course!” Just like we can all unfortunately experience those “bad” days of our lives, we can expect the same during training. We all just need to be mindful and make sure we’re have as many decent and incredible days as those days when we are feeling sub-par. Please understand that I’m not talking about if you’re injured or sick or toeing the line of pushing too hard. Examples of this could be identified as non-functional over reaching, or worse). This bottom third are those days when you’re feeling “off”, tired, maybe a little unmotivated, or just don’t feel good on your bike. Experience will help you distinguish between the bad bad days and the not so bad bad days. When in doubt, it’s best to be conservative and rest. A qualified coach can help you to learn which is which and assist in making informed decisions on how to proceed. Here are a couple of quick reads as well as a video with Alexi: Rule of Thirds Connor Swenson https://www.connorswenson.com/blog/rule-of-thirds Rule of Thirds in People Matters https://www.peoplematters.in/article/sports-books-movies/rule-of-thirds-30060 Alexi Pappas Video https://www.facebook.com/richrollfans/videos/the-rule-of-thirds/1052734018566507/ So keeping pushing the edges while weaving in those easy days as well as full rest. Give yourself permission to have those bad days and be OK with them. Don't let those bad days or workouts bring you down. Take the good with the bad, along with the middle. The rule of thirds is a good one! Cheers, Coach Brian |
AuthorCoach B.L. is the head coach at BJL Coaching and an avid racer and cycling enthusiast himself. Categories
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