Tuesday, October 29, 2013
Doping benefits can last a decade
Research in mice indicates that using steroids can have muscle building benefits for far longer than previously believed. Lifetime bans needed?
Read more:
http://www.bbc.co.uk/news/science-environment-24730151
Friday, May 31, 2013
Hypoxia increases muscle hypertrophy induced by resistance training
Hypoxia increases muscle hypertrophy induced by resistance training.
Source
Department of Orthopaedic Surgery, Mie University Graduate School of Medicine, Tsu City, Mie Prefecture, Japan.
PURPOSE:
Recent studies have shown that low-intensity resistance training with vascular occlusion (kaatsu training) induces muscle hypertrophy. A local hypoxic environment facilitates muscle hypertrophy during kaatsu training. We postulated that muscle hypertrophy can be more efficiently induced by placing the entire body in a hypoxic environment to induce muscle hypoxia followed by resistance training.
METHODS:
Fourteen male university students were randomly assigned to hypoxia (Hyp) and normoxia (Norm) groups (n = 7 per group). Each training session proceeded at an exercise intensity of 70% of 1 repetition maximum (RM), and comprised four sets of 10 repetitions of elbow extension and flexion. Students exercised twice weekly for 6 wk and then muscle hypertrophy was assessed by magnetic resonance imaging and muscle strength was evaluated based on 1RM.
RESULTS:
Muscle hypertrophy was significantly greater for the Hyp-Ex (exercised flexor of the hypoxia group) than for the Hyp-N (nonexercised flexor of the hypoxia group) or Norm-Ex flexor (P < .05, Bonferroni correction). Muscle hypertrophy was significantly greater for the Hyp-Ex than the Hyp-N extensor. Muscle strength was significantly increased early (by week 3) in the Hyp-Ex, but not in the Norm-Ex group.
CONCLUSION:
This study suggests that resistance training under hypoxic conditions improves muscle strength and induces muscle hypertrophy faster than under normoxic conditions, thus representing a promising new training technique.
Friday, May 17, 2013
More Local Doping
Sunday, May 12, 2013
Prime Winner Red Kite Crit 5/11/2013
Finished 12th in the Cat 2/3, jumped way too early, should have waited a few hundred yards.
Finished 10th in the Pro 1/2 with a strong sprint. Could have moved up further on last lap.
Currently placed 4th in the Cat 2/3 Omnium and 11th in the Pro 1/2 Omnium.
Sunday, May 5, 2013
Cats Hill Pro/1/2. Digging a hole.
I went out for dinner with some great friends on Friday night which lead to a couple of glasses of wine and a very late night. It had been a stressful and busy week ending with a late departure from the office and spending 2 hours in the car getting to dinner.
Fast forward to Saturday AM. I got up around 8 and prepared my bike for the afternoon race. I started with changing the big chain ring to a 50 tooth and putting a 11-27 on the wheel. This would allow me to big ring the climb without having to change down into the little ring. One the bike was ready I started digging the trench in the back yard to replace the cracked sewer pipe. I'd been doing 20 minutes a day all week and wanted to keep things going.
After 20 minutes of digging I stopped to make breakfast of the usual cheeses omelet with avocado.
After breakfast I decided it the perfect day to change the rear shock absorbers on the truck. The original ones were leaking after 85K hard miles. I'd ordered the replacement Shocks the week before and they were in the way sitting on the garage floor. So this involved jacking up the car and spending an hour crawling underneath removing and replacing the shocks. Once this was done I cleaned the leaves out of the pool and I was ready for a nap. I tried to nap and watch a little bike racing but it was one of those days when the nap wouldn't come.
I'd been texting Cyrus about riding to the race. It was a 1.5 hour ride to get to the start and we decided to meet at Page and Foothill at 3:15 PM.
We arrived at the race with 30 minutes to spare, just enough time to reg and get our numbers pinned on. Dirk was at the registration area and gave me some pre race advice. He told me to hold back for the first 10 laps and just see how things played out. He also said that I should stay to the left on the descent around the park. All of this was great advice, I wish he'd told me to avoid the wine on Friday night and relax on Saturday AM. That would have been very helpful.
I swear that the race official said the race would be 60 minutes while we were standing on the start line. The race started fairly fast and I hung around the back of the pack or the first few laps. The first time I hit the climb I was having trouble keeping the front wheel on the ground. I was pushing hard in the 50x27 and the front of the bike just felt very light. I made up a bunch of places on the climb and lap after lap I was gaining on people every time up the climb. By about lap 10 I was in the top 20 just as Dirk had described. I decided to just try and maintain this position and see how things went. I was having no double on the climb, it actually felt easy but the descent was super hard and the pavement was rough. Gaps would open up coming into the start finish and the wind made this part of the course the most difficult.
Things were good, I was 30 minutes in when I looked at the time for the first time. WOW half way through and I was feeling fine. I'd only had half of one of the bottles on the bike so with only 30 minutes remaining I threw away one of the full bottles. That would make me lighter on the hill for sure.
Things were going fine but I was watching the clock and we were at 59 minutes and the lap cards still showed 0. When we're they going to start the lap countdown? This race was 60 minutes right? Wrong. The next lap they flipped the lap board and showed 9 to go. 9 to go! Crap, I was out of water and needed something to drink. This was going to be a long 9 laps.
I was watching the lap cards come down and with 5 to go I was starting to fade. I looked ahead a it seems like there were only 25 guys ahead of me. I looked back and there was no one behind me. We'd lost half the field! I was cramping a little on the climb and struggling a little to stay on during the descent. At this point things got really fast and with 4 to go I was unable to get back onto the group coming through the start finish. I tried to get back but the field was riding away and I'd hit the wall. I went up the climb off the back of the group with the crowd cheering but that was the end of my race. I rode around to the bottom of the climb again to find Hailey and then went to the finish to see how the race ended. I'd made it all the way to the final 4 laps but failed to finish. This was my first DNF of the year and given my poor preparation I'm surprised I made it that far.
I was dehydrated and had cramped which was unusual for me. If only I hadn't thrown the bottle away I may have been able to hang on. If only I'd rested and not drank so much wine. Oh well, we'll see what happens next year. I'm very happy with how well it went. I was certainly fast enough to have done well, I just needed to prepare better. So to finish of the day I rode home from the race for another 1.5 hours.
So next year I'll rest and hydrate properly and see how it goes.
Breakfast: omelet
Lunch pre race: veggie burgers in tortillas. 2:00 was too late for these. Should have had them at 12:30.
Race: 1 bottle, 1 gel.
Saturday, April 27, 2013
Tempus Fugit ITT Roller Coaster
I had a great 45 minute warm up with some HR efforts starting at 150, 155, 160, 165, 170 and finally 175 about 10 minutes before the start time. I was nicely warmed up but the legs were still sore from the really hard racing over the past 4 weeks. I'd done Copperopolis, 2 stage races and 2 fast Crits in 4 weeks so it wasn't surprising things were sore.
I got to the start line with about 5 minutes to spare and just rolled around until it was my minute. One guy rolled to the line and discovered he'd missed his start by 8 minutes. He was in disbelieve and wasted more time trying to figure out what went wrong. Apparently his watch had 2 separate times and he was looking at the wrong one.
When my minute came I rolled into the start tent and got ready to start. The start marshals were a lot of fun and wished me luck as I pushed off the line.
As I settled into the aero position the course went slightly downhill with twisting banked corners. I remember thinking that this was better than a roller coaster, it was such a blast to ride. After the first half mile the course started climbing and I was glad I had the 27 cog on the back as it offset the 55 chainring nicely and I didn't have to drop into the little ring at all on the course.
I knew the guy starting a minute behind me was fast and I hoped I could stay away from him. I'd passed a couple of people on the way out to the turnaround but they were not in my category. As I made the turn for home I could see that Chris was about 20 seconds behind. He would probably catch me before the line.
With the return leg being downhill I was absolutely flying in the 55 x 11, trying to keep my speed up on the small rollers. As I got to the 2 mile to go marker I could see the rider ahead of me who had missed his start. I caught him at a bend in the road and was trying to overtake him on the outside when he started to move over on me. We bumped elbows as I tried to avoid crossing the yellow line. I flew by him and just kept going. About 20 seconds later I was passed by Chris and we also came very close to bumping.
I crossed the line in 26:44, good enough for 5 place in the 2/3.
I knew there weren't many racers showing up for this TT so I decided it would be some easy points if I just rolled the Pro/1/2 field as well. I signed up for the second time and just managed to pin on another number and grab a drink before hitting the line again. This time there was no bumping and I had a great time doing the roller coaster again without any real pressure. Funny thing is I was only 15 seconds slower the second time around and that was good enough for 5th in the Pro/1/2 field. Both my times would have given me the same position in either field. I definitely felt a lot weaker the second time around but 15 seconds doesn't seem like a lot.
This was a fun event on a great course. I look forward to going back again.
Breakfast: Egg Sandwich, Cytosport Monster Amino.
Pre Race: Two gels and 1 bottle of Cytomax.
Friday, April 26, 2013
Cycling is the new Golf
Cycling is the new golf
Monday, April 22, 2013
Saturday, April 13, 2013
Chico Stage Race - Pro/1/2 Road Race
I was a little early to the start but this gave me plenty of time for a easy warmup. It was going to be a 90 mile race so not too much warmup was needed. With this race the two 3 mile dirt sections were going to be the big decider and I was hoping that my 2 seasons of Cyclocross were going to help.
A break of 7 guys went almost from the gun and even with a bunch of strong guys chasing on the first lap we weren't gaining on them. After about 40 miles we were closing in on the 3 mile dirt section and the break was just in sight. Because we were getting close a number of guys were sitting up in the break and waiting for the field. All but 2 riders were caught in the dirt section leaving a Mikes Bikes guy and a Strava Guy up the road. The field took things fairly easy through he dirt compared to previous years and everyone in the field was back together after a mile or so on the pavement. The two breakaway guys must have been working hard as they were out of sight at this point.
It took a good effort from a couple of teams to close the gap and before we got to the dirt again they were within 30 seconds. At this point 3 more guys attacked the field and tried to bridge across. The field chased but they were still away although easily within 30 seconds leading into the dirt section.
When the 3 guys were caught the pace picked up with Roman from Mikes Bikes at the front. The pack was strung out and I was comfortably sitting in the top 10. I stayed in the top ten all the way through the dirt and by the time we hit the road there were 5 or 6 guys with about 30 seconds including the original breakaway, then there was our group of 7 with no one else in sight behind us. This was fantastic. I counted 3 Cat 1's and 4 Cat 2's in my group. I wasn't sure who was in the group ahead but this was a good spot to be in.
Our group was hesitating with only 3 of the 7 really taking pulls. I pulled through a couple of times just to keep things moving and then rolled to the back of the group with about 1K to go. We still had a big gap on the next group behind us, and the group ahead were only about 45 seconds up the road.
At about 1 K to go two of the Cat 1's from our group rolled off the front and got a gap of about 5-10 seconds. It was Gregory White and a guy from Sierra Nevada. I looked around at our group and didn't fancy my chances in a head to head sprint so at about 500 meters to go I rolled off the back a little and wound up an attack. It was do or die but I was feeling good and wanted to improve my chances. I came past the group of 5 that I was in so fast that no one could go with me. I passed the 2 Cat 1's who were just ahead of us and they didn't come with me. I'd got a gap on the group and was charging towards the line. I passed the 200 Meter to go sign and still hadn't been caught but the finish was uphill. I looked back to see some of the guys closing in but I still had a gap. With about 100 meters to go I got out of the saddle and sprinted for the line, I could hear someone coming up on my right side but kept digging as hard as I could, as we crossed the line one guy from Sierra Nevada just passed me by about half a wheel, but I'd stayed ahead of everyone else in the group for what was a solid top 10 finish in a Pro/1/2 road race. Possibly my best finish ever in a race at this level.
Now I'm waiting for the official results to be posted so as I can see exactly how I finished. Possibly 6th or 7th overall and 3rd or 4th Cat 2. It's hard to tell. I'll update this info later.
Breakfast: Banana, Egg Sandwich, 2 tortillas with Almond Butter, Cytosport Monster Amino.
Race Food: 3 Gels, 2 Packs of Cytomax Blocks, 4 water bottles.
Location:Paskenta, CA
Sunday, April 7, 2013
TopSport Stage Race Pro/1/2 Circuit Race
Adam wasn't going to do anything until the 3rd quarter. The race started off fast with a number of attacks and a couple of breakaways but nothing stuck.
With about 3 laps to go Adam made his move and got a nice gap. He was solo but doing well on his own about 10 seconds up on the field. I rolled to the front and attempted to slow things down. With 2 laps to go another guy bridged up to Adam and their lead grew as we came through town.
As we came out of the downtown Crit part of the corse and started up the grade onto the main road I see Adam standing at the side of the road with a flat tire. His race was over. Now I had to get to the front and fight for position by myself. The game was the same as the previous year, be in the top 10 at the hairpin turn and try to stay there till the sprint.
I executed the first part of the plan well and came out of the hairpin in the top 10 but things got crowded at the front of the field. As we got to 500 meters it was mayhem with pushing and shoving going on between a couple of guys. I found a clear space but the sprint had already started. I think I finished 15th. Respectable but not good enough for points.
I went for a 1 hour cool down spin and then headed back to the Bay Area to cut the lawn and clean the pool.
I needed to recover ready for the Chico Stage Race the following weekend.
Location:Copperopolis CA
TopSport Stage Race - P/1/2 Time Trial
I'd driven home after the road race and had to get up again at 4:00 AM to get back to Copperopolis for the 8:00 AM time trial start. Luckily I'd placed well in the road race and had a later start time as it was reverse order from the RR finish. Unfortunately this meant that I had some very fast guys behind me and would likely get caught. My Heart Rate sensor had quit the day before and changing the battery didn't fix it, so I'd be racing without HR for this TT. I had the power meter but that didn't help much on this very rolling course with the terrain continually changing.
I warmed up with Kurt Wolfgang on the course, probably going about a third of the way out before turning around. When I got back to the car I started the serious warm up on the trainer but couldn't do my usual HR warmup as it was broke.
I got to the start a few minutes early and chatted with the guys while waiting for my start time. 08:18:30. We would be going at 30 second intervals.
I tried to start out a little easier than usual hoping to save something extra for the way home. I'd fitted a 55 tooth chainring to the bike and had an 11 on the back for the downhill sections. I'd also fitted a 27 so as I could stay in the big ring on the climbs. Hopefully this would help but who knew at this point.
The road was very rough in places and I was bouncing around a lot in the first few miles.
I was caught about a mile out from the turnaround by my 30 second man and my minute man caught me just after the turnaround. I was clearly losing time on the fastest guys but with the big gearing I could actually maintain the gap on the downhills. I was never spun out like the year before. The gearing was worth something.
I came across the finish line having put in a solid effort and finished with a 27:09 which was good enough for 18th Cat 2, one place behind my teammate Adam. That was probably one of my more respectable TT results as I'm normally close to the bottom of the results instead of mid pack. My time was 1:30 faster than the year before which I was very pleased with.
I went for a 30 minute spin after the TT effort to relax the legs before the lunchtime circuit race.
Breakfast: Egg White omelet in tortilla. Tortilla and almond butter.
Race Warmup: 2 Gels, one bottle of Cytomax
Location:Copperopolis CA
Saturday, April 6, 2013
TopSport Stage Race 2013 Road Race
Once this break came back there were a few more attacks but nothing seemed to stick. But after a lap another break seemed to just sneak away with 6 guys in it. The big team that missed out was Sierra Nevada Brewing. It seem that they were the only ones with the horsepower to chase as a team. They had 6 guys and put 5 of them on the front in a solid rotation to bring the break back. They worked hard for 3 laps and with one to go they had brought the gap down to 30 seconds. With half a lap to go 2 of the 6 guys ended up back in the field leaving 4 guys dangling a few hundred yards ahead.
At this point Adam, who was racing with DODOcase, made a solo attack and was in no mans land for a couple of K's. The field caught him and he stayed in the bunch to recover. As we got to the 3K to go sign the break of 4 seemed to have opened the gap up a little.
With 1K to go the sprint was really winding up and people were bouncing off each other. I was holding my position in the top 20 looking for gaps ahead and moving into them. One of the Sierra Nevada guys swerved just in front of me and bounced off the guy to his right, as this happened he came unclipped from his left pedal and with one leg stuck out 90 degrees from his bike was veering right at high speed. I went left and avoided him but there were a few guys behind me that he took out. I heard there was a crash but didn't see it and didn't look back. I needed to move up. With 300 meters to go there was a 90 degree left turn that I negotiated on the outside and found another opening to move into before the sprint started. With 200 meters to go we were flat out and the road went uphill a little at about 100 meters. Some guys who went early we're starting to fade and I managed to finish in the top 20 overall and 13th Cat 2.
Amazingly the break didn't get caught and the 4 guys held on for the top 4 places with Kurt Wolfgang taking the win.
Next up is the individual time trial. We're starting in reverse order to our Road Race finish positions so I'm off at 08:18:30. This means I have to get up at 4:30 AM to get there in time to warm up and be ready to race. After the TT we'll have 4 hours before the circuit race starts.
Link to the Time Trial Start Times.
http://www.topsportcycling.com/wp-content/uploads/2013/04/TimeTrialStartSheet.pdf
Thursday, April 4, 2013
Wednesday, April 3, 2013
Cool Infographic from our Sponsor DODOcase
DODOcase - Support Small Manufacturing Infographic
Here is a cool Infographic from our Sponsor DODOcase showing how small manufacturers are supporting the US economy.
Saturday, March 30, 2013
Copperopolis Road Race P1/2 2013 - DODOcase Racing Team
I'd packed the truck the night before so all I as to was jump in and go. I picked up Cyrus at 5:00 AM after a good breakfast of egg sandwiches. The town of Milton, where the Copperopolis RR starts, is about 2 hours away and we made good time arriving at 7 even after a 15 minute stop for a quick break.
The first time through the feed zone and up the climb was fairly mellow, there was a small break up the road but the field seemed to have everything under control. The big difference with the course over the 2012 edition was that someone had been out on the whole course filling in the numerous potholes that had always been a feature of this race. The big issue now was tar covered grit that was flying everywhere as the group rode over it. It stuck to your bike, chain, gears and body parts. I know I ended up swallowing a bunch of it along with everyone else in the race. I looked like I had a bad case of moles at the end of the race.
I stayed with the main group over the whole climb and covered a couple of attacks on the run out to the hairpin, before settling in and hiding in the group. I didn't see Cyrus until the end of the lap but he was doing fine hanging at the back of the field.
The course was really rough, it seemed much worse than last year. It was like riding 100 mies of cobbles. I ridden the whole Flanders course and I have to say that this seemed much worse. At Flanders the cobbles end after a couple of K's but the Copperopolis "cobbles" lasted 100 miles with only a short smooth section on the climb every lap. I should have taken the tire pressures down to 90 or 95 psi instead of the 105 I set them at. Duh.
Lap 2 was a different story.
The original break came back and fresh attacks started on the climb after the feed zone. I was hanging in just fine until the steep section at the top of the climb. Steve O'Mara of TMB/InCase wound things up and I popped off the back. I was in good company with Kurt Wolfgang and one other guy, we were working well and soon enough another group came up containing Cyrus and about 4 others. We now had 7 or 8 people and all worked together to catch the main group by the time we got to the hairpin.
I stayed with the group through the start/finish and past the feed zone but lost contact again near the top of the climb.
Lap 3 the solo chase.
After getting dropped on the climb again I had to chase solo as there was no one else behind me to help. I came up on Kurt again but this time he had nothing left to come with me. I chased for about 5 miles and actually caught the group again. As the group rolled the back stretch I noticed the pace pick up and saw Eric Wohlberg on the front dragging the whole group in an attempt to get away or catch the break. Eric's pace caused me to get popped off on the second, smaller climb. Cyrus was hanging in the group and looking great, really comfortable as I watched him ride away. Thanks Eric.
I tried to chase again but they just vanished and I never actually caught them this time.
Lap 4
I rode the whole climb by myself this time and passed a bunch of other groups on the descent and flat section. I came across Bob Leibold at the hairpin and he was asking what i was doing this far off the back. He joked that I had them exactly where i wanted them. Yea, right. He told me I could keep going and finish the race as there was plenty of time. I made it over the second climb and at the end of the descent I was caught by a guy who had flatted earlier in the race and had been chasing for a lap. We agreed to go easy on the climbs and work together on the flats and downhills to finish out the race. We picked up bottles at the feed zone and made the 5th ascent of the main climb. I was telling him about Eric Wohlberg, dragging the who group along. He said who s Eric Wohlberg? I replied, 3 time Olympian, 7 time Canadian National TT Champion. Yea, no wonder I got popped off.
At this point we were 93 miles in and I hit the wall. I swallowed two gel packs and a packed of Cytomax blocks and after a mile or two started to feel better. We worked together again and just before the second climb we came across Cyrus. I tried to encourage Cyrus to join us but he was on a bad way and completely cracked. He couldn't go any faster and I tried to go with my new buddy to finish of the race. I was in a really bad state at this point, my toes were on fire, my arse was really sore and I could
barely peddle. I was dropped again on the second climb and finished the race alone. I made sure the official got my number and confirmed the finish but I have no idea where I ended up.
I waited after the finish line for Cyrus to roll up. For all I know we could have been the last two finishers. Cyrus wasn't happy, his head was really hurting and he was badly dehydrated. We rolled back to the car and I made sure he had some water and food. I chugged some OSMO Acute Recovery to try and recover ready for the Top Sport Stage Race next weekend.
At this point I didn't realize quite how cracked Cyrus was and snapped a couple of pictures.
Good Times
A few new tar moles.
I packed the truck and we headed out to get some real food and drink. Cyrus was silent and didn't actually speak for another half an hour after we got him a Coke and a Gatorade.
This was an epic race with 108 miles and over 7K feet of climbing.
Breakfast: 2 eggs on 3 tortillas.
Race: 5 gells, 4 packets of blocks, 2 tortillas. 7 bottles of water/Cytomax