THE COACH by Chris Carmichael. Recovery Techniques to Keep You Strong

Transcription

1 June 2010 THE COACH by Chris Carmichael Recovery Techniques to Keep You Strong Chris Carmichael has been running cycling camps for more than 15 years, first for the U.S. national team, then pros, and now amateur racers and enthusiasts. He states no matter the group, there s a constant. Someone digs too deep and then runs out of steam before the end or the final ride. Chris s tips below explain how to get your fresh legs back. Nutrition: Have a recovery drink immediately after the ride followed by a balanced meal within an hour. Your goal is to consume 1.5 grams of carbohydrate per kilogram of body weight (112.5 grams for a 75kg, or a 165 pound, athlete) post ride. You do not need to cram it all right away. It is better to eat the full amount over four hours than stuff yourself in the first hour but only get two-thirds of what you need. Nap: If you can snooze for even an hour, you ll ride tomorrow. It doesn t restore like a full night s sleep, but a nap does increase an athlete s attention to detail the remainder of the day. People who are dead on their feet don t continue drinking, barely finish their dinner and then go to bed without the fuel to recharge overnight. Spin: It may seem counterintuitive to put your sore behind back on a saddle, but a minute spin in the evening works miracles for recovery. Stay in a light gear and keep your cadence above 90 rpm; you should be able to talk easily the entire time. Increasing circulation does help move other metabolic waste out of your muscles and bring in more oxygenated blood and nutrients. This ride also helps keep your muscles supple and elongated, so you ll be less stiff tomorrow. Massage: A restorative rub works for some and not for others. If you ve never had a massage, two days into a four-day tour is not the time to try it. If you do go for one, you want a sports-massage therapist who understands athletes, ideally cyclists, and knows what you did today and plan to do tomorrow. This is not the time for deep-tissue work and a relaxing spa massage won t help you ride better. When you take care of yourself, you can ride four or more days in a row and feel great; and you may not see a decrease in sustainable power or performance on climbs if your fitness is decent. And you can bring yourself back into the brink. Excerpt from Make Tomorrow a Better Day Bicycling Magazine, July 2008

2 Tuesday Manchester, CT** June 1, 8, 15, 22, 29 (RC,TR,FL/RL CUE 12-22) Rides of 15, 19, 23, 25, 27, 32 mile Connecticut, East of River, CT. Prompt 6p.m. start. Meet at Jo-Ann s Fabrics: I-84 Exit 62, left at end of ramp, then left at 3rd light, shopping center on right Jo Ann s Fabric L Wayne Tursi ( Before 9p.m), bicycling@ct-amc.org L Ray Taksar ( Before 9p.m.) L David Waldburger ( Before 9PM) L Rick Merritt ( Before 9PM), bicycling@ct-amc.org L Judy Borrmann ( Before 9PM) L Bob Dickinson ( Before 9PM) ** Tuesday rides will be from beginning of April until the end of August. Thursday Stony Creek, Branford, CT** June 3, 10, 17, 24 Stony Creek Pizza Run, Connecticut, West of River, CT. (SO, Fl/Rl, RG/CUE 10-12mph) Meet at 6:00pm, Stony Creek (Branford) Market on Thimble Island Road. Ride about 15 miles on some nice roads along the shoreline. We'll travel at a moderate pace and not leave anyone behind. Starting on Memorial Day, we'll have pizza afterward at Stony Creek Market overlooking the harbor (BYOB). I-95 Exit 56. Take Leetes Island Road south towards Stony Creek. At the intersection of Route 146, go straight onto Thimble Island Road. Stony Creek Market is on the left at the head of the harbor. Rain cancels. L Mike Cohen ( before 9:00pm, mrc06405@gmail.com) ** Thursday rides will be from beginning of May until the end of August. Thursday Essex CT** June 3, 10, 17, 24 Start at 6:00pm sharp from Route 9, exit 3 CPL in Essex for this show and go ride (no cue sheet; stick with L). We'll ride the scenic back roads of Essex, Deep River, Chester, Westbrook and Old Saybrook. Start with 15 miles and increase mileage as days lengthen and our stamina increases. Routes at L's discretion. Rain cancels. L Finlay Ferguson ( Before 9:00pm, finlayferguon@msn.com), L Beverly Medlin ( Before 9:00pm, kayaker767@snet.net), L Mark Henebry ( Before 9:00pm, mhenebry@sbcglobal.net) ** Thursday rides will be from beginning of May until the end of August Sun., Jun. 6. Larkin Bridle Trail - Naugatuck, Connecticut, West of River, CT. Trails Day Event. Meet at Larkin Bridle Trail lot at 10:00a.m. to ride at 10:15a.m. Take Route 8, Exit 27 to Route 68W to Route 63N. Travel 1 mile on Route 63N. Look for a sign reading "Larkin State Bridle Trail" on the left. Peaceful ride on former railroad bed with a gravel surface, perfectly suited for those wanting to try an off-road ride, but unsure of what to expect. Suitable for children ages 14 and older who are accompanied by a parent. Two short on-road sections (one with a steep hill) to avoid rough parts of the trail. Otherwise, it's moderate terrain (an old railroad bed) and no cars. Mountain bike recommended. No stores, so bring food and water. L Tom Ebersold ( , bikehikekayak123@sbcglobal.net) Sun., Jun. 6. Harlem Valley Rail-Trail, Connecticut, West of River, CT. (SO, RG, FL/ RL, 10-12mph) 26 miles. Meet for a prompt 10:00am start. Social ride on a very scenic paved rail-trail, suitable for a road bike. Lunch (bring your own) will be at Rudd Pond State Park.

3 Sun., Jun. 6. Harlem Valley Rail-Trail, (continued) Meet at the Wassaic Railroad Station in Amenia, New York. From southern and western Connecticut, take I-84W to Brewster (NY), then Route 22N for 29 miles. The RR station will be on the right. From central Connecticut, take Route 44W to Millerton (NY), then Route 22S to Amenia. The RR station will be on the left. L Mike Ceruzzi ( before 9:00pm, mceruzzi@snet.net) Mon., Jun. 7. John K's Jo-Ann Fabrics Ride - Manchester, Connecticut, East of River, CT. (SO, RC, RL, Cue, 11-13mph) 32.7 miles. Meet at 10:00am at Buckland Hills Plaza, Manchester, in front of Jo-Ann Fabrics (near Bugaboo Creek Steak House). Participants must bring their own ride sheets. Ride sheets, directions and description may be found on website ( GPS: 1440 Pleasant Valley Road, Manchester, CT. L Mary Ann Thomas ( Before 9:00p.m.), L Bob Dickinson ( Before 9:00p.m.) Sun., Jun. 13. Tobacco Trails -Vernon, Connecticut, East of River, CT. (SO, Cue, FL/ RL, 14-16mph) 33.9 miles. 10:00a.m. start. Very pleasant ride along back roads in South Windsor, East Windsor and Ellington. Meet at Tri-Town Plaza at the intersection of Route 83 and Kelly Road in Vernon. From I-84E, take Exit Stay left on all choices on exit ramp. At the light, turn left onto Route 83, and quickly turn right into Tri-Town Plaza. Park in front of Staples. L Wayne Tursi ( Before 9:00p.m., wtursisr@yahoo.com) Mon., Jun. 14. Madison Inland and Shore Back roads, Connecticut, West of River, CT. (SO, FL/ RL 10-12mph, CUE) 29.8-mile ride with mostly flat terrain along the Madison shoreline with beautiful views of Long Island Sound and brief routes into Killingworth, Clinton and Guilford. Lunch stop at Meig's Point in Hammonassett State Park. Meet at I-95, exit 61 CPL in Madison for a prompt 10:00am start. Rain cancels. L Judy Kunkel ( Before 9:30pm) Sat., Jun. 19. Carol's Simsbury Ride #3, Connecticut, West of River, CT. (RC, FL/RL, CUE, RG, 10-12mph) 30.1 miles. 10:00am start. Pleasant and interesting ride through Simsbury and Granby. Suggested lunch stop at Granbrook Park, located along Salmon Brook, and an ice cream stop at Tulmeadow Farms toward the end of the ride. Meet at Simsbury Commons (shopping plaza) on Route 167 at the intersection of Routes 44 and 167 (Bushy Hill Road), Simsbury. Park behind Border's. Rain cancels. Please print cue sheet at the link below. If weather is doubtful, L by 7:30am on the morning of the ride. L Joy Himmelfarb ( before 9:00pm, joyhimmelfarb@comcast.net) Sun., Jun. 20. "Run for the Roses" Ride - Windsor, Connecticut, West of River, CT. (FL/RL, RG, 14-16mph, Cue) 40.8 miles. Prompt 10:00a.m. start from the parking lot near the Windsor Center RR Station. I-91, Exit 37. Travel east on Route 305 for 1 mile, and turn right at the light onto Route 159, briefly. Go straight at the light into the shopping area, and left on Central Avenue (at CVS), then right at the end to the parking lot. Special ride to Hartford's award-winning Elizabeth Park Rose Gardens via Bloomfield and West Hartford. Bring lunch. Rain or wet roads cancel. L Terri Pappagallo ( Before 9:00p.m., tpappagallo@snet.net), L Rick Merritt ( Before 9:00p.m., mascetti@aol.com) Mon., Jun. 21. Tour of Suffield, Suffield, Connecticut, West of River, CT. (SO, FL/RL, Cue, 11-13mph) 30 miles. Flat to rolling terrain through scenic rural and quiet areas of Suffield and into Southwick, MA, with lunch at Sunrise Park. Prompt 10:00am start. Meet behind the library in the Suffield Village parking lot on Bridge Street, near the intersection of Rtes. 75 and 168 in Suffield. L Tom & Nancy Mann ( Before 9:00pm, tomandnance@netzero.net)

4 Appalachian Mountain Club Connecticut Chapter 32 Highland Ave. Redding, CT Abbreviation Legend CPL Commuter Parking Lot CUE Cue Sheet Provided FL Flat Terrain HI/HL Hilly Terrain L/CL Leader/Co-Leader MB/MTN Mountain Bike RC Recreational ride RG Regroup during ride RL/RO Rolling terrain SASE Self-Addressed Stamp Envelope SO Social Ride SW Sweep stays with slower riders TR Training Bicycle Committee 2010 Rick Merritt, Committee Co-Chair Jo Ann Hewett, Ride Coordinator Terri Pappagallo, Newsletter Editor Wayne Tursi, Committee Member Web Site For post-publication updates, check the Bicycling calendar on-line at: click on the Bicycling button. Short Notice Rides To subscribe to ct-amc.bicycling, the notification of upcoming rides that don t make the deadlines for AMC Outdoors and AMC Cyclist, go to the website, type your address in the box of upcoming rides by and click on join now. You will receive a confirmation message from Yahoo. Follow the instructions in the message to confirm that you want to join the list.

5 Sun., Jun. 27. Tour of Sandy Brook, Barkhamsted, Connecticut, West of River, CT. (RC, RL/ HL, ADV CUE,12-15) 46 miles, rolling to hilly; 23 mile option. Optional pot-luck picnic to follow for those so inclined. Meet 9:45a.m. for 10:00a.m. start at Whittemore Recreation Area, East River Rd., Peoples State Forest, Barkhamsted. L Bruce Miller ( Before 9PM, bjmiller90@att.net) Mon., Jun. 28. Buckland Hills Plaza Ride - Manchester, Connecticut, East of River, CT. (SO, Cue, FL/RL, 10-12mph) 32 miles. Prompt 10:00a.m. start. Mostly flat ride through portions of Manchester, South Windsor, Ellington and East Windsor. Meet at Buckland Hills Plaza (Buckland Street), I-84, Exit 62. Left at the bottom of the exit onto Buckland Street to a left at the third light onto Pleasant Valley Road. Turn right into Buckland Hills Plaza at the far end. Rain cancels. L Dick Ruddock ( Before 9:00p.m., rhiker2000@aol.com) Weekend Excursion August 26-29, 2010 Cape Cod Bike Trip, Massachusetts Cape Cod, MA Stay at a house on the beach with ocean views. Open to intermediate/advanced cyclists. We'll be biking on trails and roads with a possible long ride to Provincetown. Average miles. Accommodations include bunk beds (some dorm-style, some accommodate 4-6 people). Cost is $110 and includes three breakfasts, two dinners, snacks, and social hour munchies. Limited to 30 participants maximum. No refunds unless Ls find a replacement. L Terry Bludeau (terrybb@msn.com), L Susan Wallen (swallenster@gmail.com), R Terry Bludeau (2 Hearthstone Dr, Simsbury, CT 06070) Weekend Excursion September 17-19, 2010 Road Bike Upper Connecticut River Valley Biking Fairlee, VT, Green Mountains, VT Sep Road Bike Upper Connecticut River Valley Biking -Fairlee, VT, Vermont, Green Mountains, VT. Ride options of miles along quiet country roads. Stay at the Hulbert Outdoor Center in 3-4 bedroom cabins, with two per room. Optional Friday ride. Cost is $135 and includes two nights lodging, two full breakfasts, Saturday dinner, bed linens and towel. Send your name, mailing address, and phone number to Registrar with full amount payable to Finlay Ferguson. Fee is non-refundable unless Ls find a replacement. L Finlay Ferguson ( Before 9:00pm, finlayferguson@msn.com), L Mark Henebry (mhenebry@sbcglobal.net), R Finlay Ferguson (46 Mitchel Terrace, Ivoryton, CT 06442) RIDES AND LEADERS WANTED Now that the warm weather is here, we all want to be out cycling. We would like to see new members step forward and lead at one ride during the season. You can choose the area, terrain, pace, and time. All rides need to be submitted in AMC format to Jo Ann Hewett no later than the 8th of the month so they can make the AMC Outdoors magazine. We would also like to ask members/leaders to submit more rides in time for the Outdoors Magazine and AMCyclist newsletter rather than always through the short notice forum. Having your ride submitted makes for better planning of your schedule and everyone else. AMC Bicycling Committee