Link to the complete informative article about our cycling lungs. For those who prefer précis I include the gist.
KATHERINE BOWERS - BICYCLING.COM - WEB EXCLUSIVE CONTENT HELPING CYCLING ENTHUSIASTS GET THE MOST OUT OF EVERY RIDE.
...air temperature can also affect lung function. You might think a cough or wheeze is a sign you're out of shape, but it's not a normal fatigue response. Tod Olin, MD, pulmonologist with National Jewish Health in Denver. It may be exercise-induced bronchoconstriction (EI, a form of asthma that kicks in during exertion or right afterward. Cold, dry air as well as pollution and allergens is known to trigger EIB in people who are susceptible. About 15 to 25 percent of the population suffers from it.
"Someone with untreated EIB doesn't have a normal airway; it's like trying to pass oxygen through a small-bore straw," -Randy Wilber, PhD, FACSM, senior sports physiologist for the US Olympic Committee.The bottom line is that air should feed your lungs the same way that a healthy diet fuels your muscles. Here's how to keep your lungs healthy and working hard.
1. The nose warms and humidifies the air before it reaches the lungs and filters out pollutants. You're more likely to irritate your lungs when you breathe through your mouth.
2. The tubes that carry air into the lungs (the bronchi) have taste receptors. They don't actually "taste" anything, but the bronchi will dilate when they sense something bitter.
3. Though lungs don't stretch or bulk up the way your quads might, there is evidence that they do adapt to activity. Some high-altitude athletes have larger-than-normal lungs.
4. The diaphragm does most of the work of pulling air into your lungs. Breath training makes it thicker and stronger.
Humid Weather Affects Your Training
5. Because the left lung shares space with the heart, the right one is slightly bigger with three lobes, not two, but no more powerful. The surface area of your lungs is about the size of a tennis court.
6. Pollution can thicken the lining or scar it, both of which cause lung elasticity and function to diminish.
7. Microscopic sacs, alveoli, transfer oxygen into the blood and remove carbon dioxide. The average adult has about 300 million.
Lungs follow a circadian rhythm. One study showed they are most open between 4 and 5 p.m.
Embrace Hard Efforts
Riding your bike makes your heart and muscles handle oxygen more efficiently. Studies show high-intensity interval training has a more positive effect on respiratory muscle strength than long, steady efforts. -Systrom. A recent Health Canada study suggests that when the air quality is poor, going hard may be the best approach. In the experiment, cyclists who did a low-intensity ride in polluted air had to breathe harder to take in more oxygen to keep a fast pace. But when they rode at high intensity, they needed the same amount of oxygen regardless of the pollution level.
The finding surprised the study's lead researcher, Michael Koehle, MD, PhD, associate professor in the School of Kinesiology and the Division of Sports Medicine at the University of British Columbia. Koehle speculates that the body's adrenalin-fueled fight-or-flight response—which opens small airways in the lungs—overrides the effects of pollution.
Not all breaths are created equal. …inhale slowly and deeply during your ride. This removes carbon dioxide more efficiently than rapid, shallow breathing. -Systrom. You can also try doing resistance work for your breathing muscles. When you work hard, they can be greedy, consuming about 10 to 15 percent of the oxygen you take in. -Alison McConnell, PhD, professor of applied physiology at Brunel University in the United Kingdom and author of Breathe Strong, Perform Better. Studies on cyclists have found that when these muscles fatigue, they steal oxygen from the arms and legs. Conversely, well-conditioned breathing muscles improve performance and use less oxygen. McConnell suggests a method called inspiratory muscle training, during which you add resistance when you breathe in.
It works most effectively if you use a product designed to make it harder to inhale. McConnell recommends one called POWER-Breathe, but there are others available. Do 30 reps twice a day, aiming for consecutive slow, deep breaths.
Keep 'Em Comfy
Lungs prefer warm, moist air. A study of elite cross-country skiers found that areas of their lung tissue became scarred from repeated exposure to cold, dry air, says Wilber. In frigid weather, ride during the warmest part of the day and use a neck gaiter around your nose and mouth to humidify the air. If you have asthma-like symptoms, such as a cough, wheezing, or shortness of breath, especially after exercise, check with your doctor.
From Thompson in Louisiana: How does a titanium tandem ride versus a steel (Cr-Mo), aluminum, or even carbon fiber. We currently ride a steel Santana Arriva and I dream of a titanium tandem. While visiting a bike shop in Seattle to rent a tandem for a weeklong credit card tour one of the shop employees was singing the praises of titanium. So, is a titanium tandem's ride that much different? I know it will last forever and will be slightly lighter than our bike, and have a bit higher end components, but the ride is the only reason I would upgrade. We don't ride with the go-fast crowd and are not into "bike bling", so the ride quality is the only reason I could justify upgrading.
SpinDoc 2014 Santa Fe Century Training Plan
We’ll present some clinics leading into the Century helping you to prepare for the best possible ride. One will focus on what you need to do to prepare your bike; another will review what you want to do for yourself in prep, what you might want to bring along, and any other questions you might have. When the dates are set for these, we’ll post them on the web site as well as announce them at class times.
In addition, starting in March, we’ll organize training rides from SpinDoc. You’ll have the opportunity to learn some good road riding skills, get used to riding with other cyclists around you, and start increasing your miles. It also gives you the chance to test ride some clothing, accessories and gear you have and are considering utilizing on event day. You don’t want to head out for the Century in a cycling short you’ve never worn before. As the weeks progress, the cyclists will be broken into groups based on the distance they plan to ride.
We want everyone to have a fun, successful ride, regardless of the distance you have set as your goal.
February: Ride 2-3 times per week at a steady pace, trying to maintain a cadence of 90-95 whenever possible.
Keep track of your daily mileage. You will start adding small increments to that base figure (your total miles for that week). If you are riding in our classes, keep your PRE (Perceived Rate of Exertion) steady at a 6 to 7. You are strengthening your aerobic base, so you want to keep your workload fairly moderate.
Start increasing your distance by adding 10% to the total mileage you rode in Week 1. For instance, if you rode a total of 50 miles, add a total of 5 additional miles to this week’s distance. If you are riding inside, your work plan will remain the same, but you should start trying to get some outdoor miles under your belt so you can start to increase the time you are literally sitting on that bike saddle. Remember that part of your plan is adapting the soft tissue under your sits bones to additional time in the saddle. Riding a Saturday morning “double” (two classes) at SpinDoc can get you nearly two hours of saddle time in bad weather.
Feb. 10-Feb. 16: Increase your distance another 10%. Also add one Intense Steady State ride as one of the three rides. We’ll be doing this on Fridays in class, so your two outdoor rides should be at a lower exertion rate (that 6-7 PRE) but include the increased distance. The intense steady state ride should be a shorter distance, so keeping it inside and in a one-hour format works well should the weather not comply. If you do not attend Friday classes, add this workout on your own.
Feb. 16-Feb. 22: Increase total distance ridden in the week an additional 10%, and increase the segment lengths of the Intense Steady State. (If you rode 10 min at a 7 followed by 5 min recovery, times 3 sets, this week you will increase the work segments to 15 min, keep recovery at 5 min, and maintain 3 sets.
March: We start to add strength segments.
Feb. 23-Mar. 1: Maintain one easy steady state ride, continuing to add distance/time in the saddle. Maintain one intense steady state ride. Add hill repeats; either find a hilly section of road to ride (such as Old Las Vegas Highway, or Old Santa Fe Trail). You can also ride up and over Lamy Hill a couple times as your hill repeat. Practice standing out of the saddle as you climb. Keep your cadence as high as you can, continuing to down-shift as you go. You can do two of these if you feel up to it in the course of the week.
Mar. 2-Mar. 8: Easy recovery week. Long steady easy rides are good, as are a day or two off completely, or doing another activity altogether (walking, hiking, snowshoeing, etc.)
Mar. 9-Mar. 15: More of the same as Feb. 24-Mar. 1, simply increasing distances.
Mar. 16-22: Continue to increase distances, and if you are riding one hill repeat per week, increase to two. If you can only fit in three workouts, maintain a long easy ride, and the two hill repeats. Your goal is to be comfortable riding 75% of the distance you will be riding at the event. Depending on your mileage when you started, once you hit that goal on your long steady rides, it is unnecessary to add additional miles. You will probably not yet be at 75 miles – your pre-Century goal if you are riding the full 100 – but if you are, you can maintain that distance, or add a little.
: Continue as with the prior week.
April: We’ll be adding speed to the workouts. Since this is not a race and you won’t be needing to sprint past anyone, it is not mandatory that speed work is incorporated. However, it adds a tremendous amount of strength to your performance with fairly short increments of work time.
: Easy active recovery week. Long steady easy rides are good, as are one or two days off completely, or doing another activity altogether (walking, hiking, snowshoeing, etc.)
: In addition to your long steady easy ride, one intense steady state ride, hill repeats (1-2 per week), you’ll add ONE interval workout per week. We’ll be doing these in Friday classes, so you can do them then, or on your own. You’ll alternate working at a high RPE (8 or more) for a specific period of time, then recover at a RPE of 6 for the same duration. For instance, do 8 minutes on, followed by 8 minutes off, then recover for a full 5, and repeat. You can break up your intervals in many ways, and vary the lengths of time. You can also incorporate Tabata intervals (20 seconds max/10 seconds recovery x 8 for a set, followed by 5 minutes full recovery and a second set).
, : Continue to add miles in the saddle as you follow the prior week’s schedule through these two weeks.
: Easy recovery week. Long steady easy rides are good, as are one or two days off completely, or doing another activity altogether (walking, hiking, snowshoeing, etc.)
May: You’re nearly there. You have lengthened your hours in the saddle by a tremendous amount. If you plan on riding the full 100 miles of the Century, your long steady ride should be a minimum of 70 miles by now. You have one more week of actual training followed by a week of taper (reducing the work each day to allow more recovery time before your big ride). You will not be adding any more strength or endurance to your engine at this point, and pushing it thinking you’ll do so is actually counterproductive and potentially detrimental. It is often said that you can’t win your race with your taper, but you can lose it. Believe it. Stick to your plan.
: Your goal for your long steady ride should be at least 75 miles (if you plan to ride the full century). One intense steady state ride, one or two hill repeat rides, and one day of intervals, early in the week, are prescribed.
: Taper and recover. You’ll want to plan the week prior, , to flow nicely into this week. Since should be an interval day, you’ll want to make sure that the interval day in the prior week is around May 5th, no closer to the 10th than that. Plan accordingly.
: Hill repeats, 2 sets, working at an RPE of 6-7, 45-60 minutes
: Active recovery or a day off; you can take an easy fun short ride, or hike, walk, swim, etc. : Intense steady state work, RPE at 7 or so, for 30 minutes
: One set of hill repeats, 30-45 minutes, working at an RPE of 6-7: Intervals, 20-30 minutes
May 16: Some athletes like to take the day off two days out from their event, not the day before; if you take today as your recovery day, take a leisurely walk, an easy swim, etc. Don’t go hiking Atalaya. If you prefer to take the day before, do an easy, fairly low distance steady state ride, RPE at 5, for an hour or less.
: If you took your recovery on May 16th, take an easy 30 minute ride today just to loosen things up and get your blood moving. Otherwise, it is your recovery day that should include that leisurely stroll or swim, if anything.
Get a good night’s sleep. Remember it is NOT a race. The only one judging your performance is YOU. Bring your sunscreen, lip balm, snacks, water, and flat repair stuff. Remember the entire course is sagged so you don’t need to carry the world on your back. If you can’t stuff it in a jersey pocket, you don’t need it. You will probably want a windbreaker and/or arm warmers at the start, but they’ll roll up tight and fit into a pocket. Make sure you leave an open pocket for them. Avoid the temptation to wear a camelback. If you are riding the Century, you won’t want the weight on your back. You’ll have plenty of opportunities to refill your water bottles at each stop.
Among others, these are some of the points we’ll review at the SpinDoc pre-Century meetings. Although the aid stations plan to have food available, including peanut and butter sandwiches, don’t bet your day on it. Have something with you to eat. Just one PB&J can propel you another twenty miles down the road. Depending upon the pace you set, you may arrive at an aid station only to find no sandwiches. When you’re feeling bonky, looking at Heartbreak Hill, and have no food, hunger is less a vague concept, and more a real problem requiring a solution.
Your team has decided to use the Voler Custom Online Order System for collecting and processing your cycling apparel order. Please follow the steps below to place your individual order for inclusion in the overall team order.
1. Click on this link to access your team order site: http://www.voler.com/custom/
2. Click on “LOGIN” to enter your Login/Billing Info. Click on “Create Account” to save the information and to create your new User ID and Password. You will automatically be directed to the home page for your team order. If you are a returning customer, please use your original Login and Password.
3. Click on “Begin Shopping" to gain access to the orderable products page. To place items in your shopping cart, click on the item you want to order, then the options you want to select, then the “Add to cart” button. You can choose to “View Your Bag” or “Continue Shopping” after adding each item. Repeat these steps for each item you want to order.
4. After placing the last item you want to order in your shopping cart, click on “View Your Bag” to display the items. Carefully review the items and make any necessary modifications or deletions. Because each item is custom built, refunds and exchanges will not be accepted. After you have confirmed your order is correct, click on “Proceed to Checkout” to complete the secure checkout process by entering your credit card payment information.
5. After you have completed the secure checkout process, an Order Confirmation will automatically be displayed and e-mailed to you for your records.
From: Tim Rogers <firstname.lastname@example.org>Date: February 4, 2014 12:46:34 PM MSTTo: Tim Rogers <email@example.com>Subject: River Trail Connections (
), Rail Trail ( ), Rail Trail closureHello Community Cruisers: Hard to believe, but many of the possible trail improvements that we have looked at on our rides are finally coming into fruition. Please see attached, and below, information on upcoming River Trail and Rail Trail meetings, as well as notice of Rail Trail work zone closures underway under I-25.
Hope you can make it to the meeting(s) of most interest to you, and please stay tuned for upcoming information on Dale Ball Day ( ) as well as Bike Month events (Bike to Work, etc.) coming up in May - - - including of course another Community Cruise of some sort. Thanks and regards, Tim
1. TWO Open Houses to Discuss Santa Fe River Trail Connections and Improvements:
TONIGHT, at Frenchy's Barn, & at Santa Fe Community Convention Center.
Details in jpg file below. (as of noon today, it is still ON!)
2. Santa Fe Rail Trail Connection - Public Involvement Meeting Invitation
The City of Santa Fe is working on connecting the existing Rail Trail from Alta Vista, to Pen Road and the Cerrillos / St. Francis intersection. You are invited to participate in a public meeting to review project progress and provide input. Representatives from the City of Santa Fe and the project team will be available to answer questions and collect your feedback.
Where: Whole Foods Community Room
1090 S. St. Francis Dr. Santa Fe, NM
Details in attached pdf. For further information contact Leroy Pacheco at the City of Santa Fe: firstname.lastname@example.org
3. Santa Fe Rail Trail Retaining Wall & Slope Stabilization Construction Begins Monday, February 3, 2014
Work to construct a retaining wall and provide slope stabilization along the Santa Fe Rail Trail between the I-25 overpass and Rabbit Road is scheduled to begin on Monday, February 3, weather permitting.
Construction crews will place a concrete retaining wall to prevent soil from washing onto trail. The adjacent steep slopes will also be seeded to minimize soil erosion during storm events.
This section of the Rail Trail will be closed from on weekdays while work is performed. Trail users are asked to seek alternate routes during work hours, but will be able to access the trail during non-working hours and weekends.
Work is scheduled for completion in April, weather permitting.
For more information contact James Martinez, City of Santa Fe Public Works Department, (505) 955-6953.
There is also an Unscheduled Rides Blog where any member can post a ride they are doing seeking others to ride.
To access that site click here
Info also available on the website at: http://santafesobs.com/Notices_and_Useful_links.html