Effect of Warm-Ups on Triathlon PerformanceHaving competed in dozens of triathlons over the years, my warm-up is part of the racing ritual, assuring me that I will be loose and fast for the coming race. My personal routine is typical of most racers; light 5-10 minute jog with some short sprints, short pedal on the bike in a low gear to wake the legs up, and once in the water another 5-10 minute mixed-pace paddle. I was always convinced, as are hundreds of coaches and training resources, that the warm-up is as important as any part of the race, and that doing nothing pre-race would be a crime. Then came a new research study by Martyn J. Binnie, et al, out of the Western Australian Institute of Sport examining the effect of different warm-up procedures on subsequent swim and overall sprint distance triathlon performance.
The effect of warm-ups on athletic performance is not a new area of research. There have been many studies showing the benefits of a task-specific warm-up, but most for acute bouts of exercise. This study is somewhat unique in that is looks at the effects of warm-up over the course of an endurance event where sub-maximal exercise is performed over a long period. The researchers hypothesized that an active warm-up would be more beneficial than no warm-up at all, and that warm-up specificity, in the form of intensity-specific bursts of swimming, may lead to an enhanced performance in the swim. The research subjects consisted of 7 in-season competitive triathletes with an average age of 21 years, who had not competed in 2 weeks and were rested 24 hours before each trial. Every effort was made to mimic pre-race conditions including time of race, nutrition, sleep, etc. The testing trials took place in a university setting with the swim in a 25m pool, bike on a cycle ergometer, and run on a treadmill. The protocol required each participant to complete one swim time trial of 750 meters, and three simulated sprint distance triathlons of 750m swim, 500kJ bike, and a 5K run. The warm-up protocol consisted of no warm-up (control group), swim only warm-up, and run-swim warm-up. These were all fairly short in duration to avoid inducing muscle fatigue. The results of the trials were somewhat surprising to me, and showed that there was no significant difference in performance across the different warm-up protocols, with no warm-up being just as good as the swim only, and combined run-swim warm-up. Great, now I don't have to get to the race site so early and can just hang out chatting with my friends before the race starts. Not so fast. While this experiment was interesting and quite novel, the conditions were highly controlled and did not include all the elements of true competition - fear, anxiety, pre-race adrenaline, etc. - so let's not throw the baby out with the bath water just yet. There is very well a benefit to warm-up - the researchers in this study acknowledged this - that goes beyond physical preparedness. It has been well established that a task specific warm-up can prepare us mentally for the coming event, and for something like the swim leg of a triathlon - a source of fear for many competitors - can help to relax the athlete and give them confidence that they are prepared to execute the task at hand. Although the results of this research may seem like a blow for the warm-up, I like to find the good in it. It was demonstrated that there was no difference in the warm-up, positive or negative, so I say just stick with what is working for you - what makes you feel the most relaxed and mentally prepared for the coming race.
0 Comments
Commonly Asked Questions About Bicycle InsuranceBicycle insurance is no longer considered to be a very tiny market, as it is not usual to find a person riding a bicycle made of carbon fibre and worth thousands of dollars. More and more insurance companies are getting into this market and are now providing insurance policies specifically designed for bicycles. But you need to be aware that there could be huge differences in the policies offered from different companies.
For example, a certain bicycle insurance provider may charge as little as $6 per month, but it is aimed more at people who are worried their bicycle will get stolen, and so it doesn't include any public liability costs in the event of an accident. But another company may charge $19 per month, but are more aimed at public liability coverage rather than theft and/or damage. In many countries, bicycle insurance is not very common yet, and websites to compare insurance prices haven't caught on yet, so finding the best deal for your bicycle insurance may be a bit of a challenge. Insurance against Damage or Theft If a safe and secure bicycle is the highest priority, then you should contact your home and contents insurance provider to find out if bicycles are already included. If your home and contents insurance policy does not specify bicycles, then you would probably be limited by how much you could claim anyway. If you are someone who owns a very expensive bicycle, an extra $10-$15 a month may be a worthwhile expense if it gives you a little peace of mind. A crucial point that people should be aware of is whether or not their bicycle insurance policy will cover their bikes when away from home. This is because each year, thousands and thousands of bicycles are stolen from parks, streets and workplaces. You need to ensure your bike is always secured with a lock when away from home, or else you risk the insurance company not covering you. Travel Insurance for Bicycles. If you have a household policy, you should check to see if the policy also covers you while you are travelling on holidays. If your policy covers you while travelling, does it give you enough coverage for your bicycle as a single item? Are there any exclusions you need to be aware of? Travel insurance is always great, but you need to make sure that it offers enough coverage for your bike as a single item in the event that it is lost or stolen during transit. You should also investigate the policies of your airline or transport operator with regards to lost or damaged items (such as your bike). Public Liability Insurance? Tell me more... This will vary between countries. The consequences, both financial and physical, to you if you are involved in an accident with a pedestrian, another cyclist or motorist can be very traumatic. Even if you are not at fault, the court costs, medical and legal expenses can be extremely high. Public liability insurance will cover you if you are at fault, and it also covers you if the other party is at fault or does not have any insurance. In some cases, normal household insurance or car insurance may provide coverage for public liability case, but you should always ask your insurance provider. You should contact your insurance provider to make sure. The Benefits of Bicycle Insurance There are many benefits to having bicycle insurance. You should really consider it due to the number of thefts and accidents happening each year around the world, and also the number of uninsured riders who are left with out-of-pocket expenses. It makes sense to go for bicycle insurance from a provider who already provides insurance for cyclists. They should also ask you if you can prove the bicycle is yours and care quite strongly about what sort of lock you are using to lock it up when you grab a coffee with friends or leave it outside work. You should never take bicycle insurance lightly, as it could potentially save you thousands of dollars in out-of-pocket expenses if you have an accident. The Specialty of Beach Cruiser BicyclesDating back to the 1930s when cruiser bicycles were known as vintage bicycles, these were very popularly known as beach bikes in the 1940s and 50s. The standard bicycles are closely related to the beach bikes sharing the same comfort, speed and versatile features. There was a fall in the use of these bicycles with the introduction of light weight and speed oriented mountain and road bikes designed for racing. This was mainly because of the light weight and artistic frames that went into the manufacturing of racing bicycles.
However, in the 1990s these bicycles started to have a comeback with more people preferring to use them in college campuses and people living along the oceanfront. It even was used for city rides, but however the modern technology has been introduced into these old fashioned vintage bicycles. With the rise in weight watchers cruiser bicycles are much sought after. Designed exclusively for beach use, cruiser bicycles are part of weight watchers' health plan. Since they have balloon like tires with broad wheels they can be used on the beach sand without much discomfort for the rider. The tires are designed especially for beach sand and will not get stuck in the sand while riding. This is the most motivating feature that beach bicycles provide for their users. Generally speaking cycling is considered one of the best ways of maintaining a perfectly shaped body. Though not many people feel the need to buy a bicycle they prefer going to the gym and doing similar exercises like cycling. Most of the time when visiting beaches one would have to park your vehicle a bit far out and walk to the seashore. Instead of walking each time you visit the beach one can try using the cruiser bicycle and enjoy the experience. Ordering these bicycles online is the most efficient and easiest way of acquiring the best models. When you order online and receive your bicycle, it is almost 80% assembled, the remaining 20% of assembling is only your job. Summer time is the best time when these bicycles find the most number of sales because there are more people visiting the beach during this season. Cruiser bicycles are provided with necessary accessories like bell, horns, baskets etc. which you may require while riding along the beach sand. The design of each bicycle model depends on the manufacturer who chooses the design, brand name and functions. Bicycle Theft Prevention: Three Useful TipsThose that have gone through having a bicycle stolen from them know how much of a hassle this can be. It is never fun to have your bike stolen and there are ways that you can prevent this from happening. Nearly all of the bicycles that are stolen are never recovered and that is a problem. However, if you use these three useful tips you could easily be preventing bicycle theft.
1. The basic lock will help prevent theft. It is necessary to have a lock for your bicycle, but this is not going to stop all thieves. However, if you leave your bicycle on a rack and you do not lock it, anybody can steal it without having to do anything suspicious. They could simply take your bike and ride off without any trouble and nobody would think anything of it. This is why you have to start with having some sort of bicycle lock to help prevent your bike from being stolen. 2. Keep your bicycle inside. If you ride your bicycle to work or to school, then you should have a place that you can put it inside that is out of the way from most thieves. This will help you to prevent bicycle theft and many thieves will not even know where your bicycle is parked. If you can keep it inside wherever you go, you are much better off than leaving it on a bike rack because many thieves use cutting equipment to get through bike locks. 3. Get Bicycle Insurance. Another thing you have to do if you want to keep from being a victim of bicycle theft is to get insurance on your bike. This will at least help to replace your bicycle if it is stolen. You do need to know how your bicycle is covered, how to make a claim, and then make sure you report it stolen ASAP. This will keep your claim from being denied and you never know the police might catch the thief. The bottom line is that you need to take steps to prevent bicycle theft and if you do not, then any thief can steal your bike. Having a lock will help to prevent any thief that is not very determined and keeping your bicycle inside will keep the rest from stealing your ride. If it is stolen and you have bicycle insurance, then you will be covered. This will help you get a new bicycle much faster. Bicycle Tour Europe - Top 6 Cycling Regions of FranceAny one who has watched the Tour de France quickly recognizes the French are passionate about cycling. When considering a destination to bicycle tour in Europe France should be near the top of your list.
The top 6 regions for bicycle touring in France: The Dordogne - located in southern France a bicycle tour along the River Dordogne provides plenty to see along the way. In Montignac visit prehistoric caves; the fortress at Beynac; Castelnaud, the English castle from the 100 years war is across the river and Rocamadour built on the side of a huge ravine. You will have some steep climbs but the views from the quaint towns at the top are worth it. The food is superb in an area known for its foie gras, walnuts and fine wines. Alsace - also known for its fine wines with vineyards surrounding medieval villages such as Colmar. Located near the German border when bicycle touring you will also find some hilly terrain the further you travel from the Rhine River. Loire Valley - located just south of Paris this route offers the gentlest route when bicycle touring of the regions listed here. Many cyclists on their first visit to France visit a few of the 300 magnificent chateaux such as the Chateau de Chenonceau built along the Loire River. Brittany & Normandy - located in the region north of Paris. A highlight is to cycle the causeway to historic abbey at Mont-Saint-Michel. Also along this route you will pass a rugged coastline and some white sandy beaches. Inland your bicycle touring takes you past apple orchards, cows on rich pastures and picturesque medieval towns. Burgundy - offers some of the best wines in the world and is also known for its great bicycle touring. There will be some steep climbs, pretty medieval towns with cobblestone streets to keep you alert. Cycling between Dijon and Nuits-St Georges you will have the opportunity to enjoy some the prestigious wines and cuisine which has made Burgundy so famous. Provence - offers a contrast when bicycle touring. The Rhone delta area is quite flat while the Luberon is hilly and finally some villages filled with artists perched on top of hills requiring a steep climb. You will also want to see some of the historic sights such as the Pont du Gard built by the Romans. The best time bicycle tour in Europe including France is in late May, June or September. Avoid the heat and crowds you will find in the summer. Any of these bicycling adventures in France will provide you with a great 2 to 3 week vacation. Bicycle Touring - Three Types of TouringTravelling great distances by bicycle can be one of the greatest adventures and challenges a cyclist can experience in a lifetime of riding. Those who ride regularly already know the joy of cycling, the increased intimacy with their world, as well as the rush of a successful riding experience. Be it a regular commute to work, or a local club ride, cycling connects the rider to his body and his world on a very intimate level.
Taking off for a long jaunt on a bicycle, however, a ride of 500-1000 miles (or more), is an adventure unto itself. The personal, physical challenge of such a ride is obvious, but the touring cyclist's connection to the road and the world around him which is experienced during such an adventure is unmatched. A cross-country jaunt on a bicycle brings the world and nature to the cyclist in a much more intimate way than any motorized mode of travel. Plus, the knowledge that it is the cyclist who is actually the motor for this vehicle brings an incredible sense of accomplishment, and pride. Is bicycle touring challenging? Oh, yes. Is it dangerous? It can be. Is it, possibly, the most compelling and satisfying adventure a cyclist will ever have? Yes, quite probably. Unsupported Touring Leave home and carry it all with you! Unsupported bicycle touring may also be referred to as bicycle camping. This can certainly be the most challenging of the three types. With all your gear hanging on your machine - and with you as the engine for that machine - the challenge in unsupported touring is clear. Yet, so is the reward. The ability to rely completely upon one's self is the challenge, and reward, in unsupported touring. You will decide exactly what gear you will need to survive a life on the road, and you will carry all of it with you. It is probably as close as one can get to the experiences of the early settlers in today's motorized, high-tech world. Tent, sleeping gear, cook-stove and cooking gear, clothing, first-aid kit, bathing kit, even replacement parts and tool kit for unforeseen repairs; all of it must be packed and carried on your bike. Not only must the cyclist plan the gear carefully, he must then decide how best to hang it on the bike. Cycling bags, called panniers, come in a lot of shapes and sizes, as well as prices. The key is carrying enough without overloading. Nearly every new unsupported touring cyclist will throw away some gear early in the ride. Destination Touring Stay in a hotel, motel or hostel to rest those weary legs each night! While still carrying enough gear to make it through each day (you'll still need some parts and a tool kit, as well), the destination bike tourist tends to carry a much lighter load, leaving behind tent, sleeping bag, and sleeping pad, to sleep in a bed each night, and will usually eat in restaurants rather than cooking, as well. Destination/hotel bicycle touring usually allows for greater mileage per day, since the load tends to be lighter, and the maintenance issues are less. With the cooking done by others, the clean up is, as well. The destination tourer focuses almost exclusively upon taking care of his body: cleaning, fueling, stretching and resting it for the long ride ahead. Fully Supported Touring Travelling by bike with a support vehicle! This type of bike tour may allow the cyclist to travel much greater distances in a much shorter time frame. Since all the required gear is carried by someone else, including replacement parts for example, the fully supported cyclist needs only to hammer those cranks every day. Carrying no excess baggage will mean more miles ridden per day, usually at a much faster pace. The fully supported bicycle tour cyclist also has the benefit of sharing the experience with comrades along the way. Whether sleeping in a tent carried by the support vehicle, or in motels along the way, the fully supported bike tourist will have at least one other person nearby at all times. However, it is this type of touring which is usually conducted in groups, perhaps quite a large group, maybe even in the thousands for an organized ride (e.g., the Ride the Rockies annual tour of 2000 riders). Whichever type of bicycle touring appeals to you, and there are variations and combinations involving each, the challenge and adventure is unparalleled. Planning, training, and resting are the keys to a successful bicycle tour. Make yourself ready with regular riding, then rest as you plan and pack for your adventure. Eat healthy, high energy foods while on the road and get plenty of rest, allowing yourself at least one day in four off of your bike and...enjoy the adventure of a lifetime. Bicycle Tire - The Most Important PartThis article is about the bicycle tire review which will briefly discuss the most integral part of any vehicle; the tire. A bicycle tire; often called as wheels or wheel set is the most integral part of the bicycle. Tires are fitted with the frame of the bicycle by means of dropouts. There are various types of tires available today designed for various purposes. For instance, road racing bicycle wheels are the most common type of wheels available today.
The performance of a bicycle tire depends upon various factors like stiffness of the tire, weight of the tire, rotational inertia, bearing, rim etc. These are the most important factors that determine the performance of the tire. The design of the tire mainly depends on its intended usage. For example, tires of a touring bicycle may resemble the tires of a mountain bike. One of the most famous bicycle wheel are the BMX wheels that are almost 20 inches in diameter and are build for strength to support heavy loads. Major Components of a Bicycle Tire. A bicycle tire consists of many vital components. Some of the main components are listed below. * Hub: The centre of the bicycle tire that you see is called as its hub. It further consists of an axle, hub shell and bearings. * Axle: As mentioned above, the hub consists of the axle. Axle is attached to the dropouts or the frames. There are various methods of attaching an axle like using a nut, bolt or through a quick release (a lever). * Bearings: Without bearings Hub shells can't rotate freely. Bearings make the hub shell rotate freely about the axle. * Hub Shell: Spokes is attached to the hub shell. The hub shell move outwards from the axle. * Gears: One of the most vital component; specially in racing bikes. Gears are attached to hubs using various methods like freewheel method, freehub method, internet geared hub etc. * Rim: It is considered to be the most attractive part of a bicycle tire. It is made up of aluminum alloy and is available in various designs and shapes. Other important components are disk brakes; coaster brake, drum brakes and other components vary from bike to bike. Choosing Your New Training BikeWe naturally have the tendency to look for the lightest bike on the market. The weight is definitely a major factor in choosing your next bike, but other factors must also be taken into account. The weight of the bike is not necessarily a guarantee of quality. Otherwise, the cyclo-tourist would require a solid frame to carry the weight of the extra baggage.
Energy transmission from the pedals to the wheels must be optimal. You must choose a bike that fits your body stature and your cycling profile to maximise this energy transmission. There will be no benefit from a very light bike if you're not well positioned on it or not well adjusted to it. Your local bike shop can measure you to insure a custom fit. The combination of the bike frame, the stem and riser and the handlebars will give you an optimal cycling experience thus making your runs... Of course the wheels are also an important factor. Their weight and strength should fit your training type and the route you usually cycle on. Road bikes can be identified by their skinny tires and down-turned handlebars. These bikes rule the road due to their extreme efficiency and speed. The larger thin tires help it glide along the road with little effort and the multi-position handlebar offers a lot of grip variations. A road bike is the supreme choice for anyone intent on riding on pavement, especially for longer rides. It is our great fortune to live in an area with an abundance of great roads for cycling. For a training or competition road bike, the weight should vary between 19 and 22 lbs. Considering the extra weight of luggage on a cyclo-tourist bike, good bikes vary between 24-30 lbs. Thus, before buying a great looking bike, go to your local cycle shop, have yourself measured and fitted to a bike that will meet your needs. Denis is a cycling amateur and developed a passion for Cycling Workout and Cycling Training after many years of cycling. Writes articles to help mostly beginners and intermediate cyclist searching to advance in their personal program. Bike Commuting TipsCommuting to work using a bike is a great way to save gas and to save Mother Nature. Not only will you be able to save money, you easily burn those fats down in doing a regular pedals cycling routine. Moreover, it is the simplest way to be on top shape, plus biking puts less strain on your joints than jogging. If you're deciding to ditch your car right now, here are some simple commuting tips for you.
Before hurrying on your bike to work, first things first - know city biking rules. You must know where the pedals cycling paths are located and if there are existing traffic rules for two-wheeled commuters. Care to check your local transportation office to find out more about these road rules. And one more thing, even your area is safe to bikers, never play loud music while biking. Save those earplugs in another activity because you need all your senses when you are riding with motor vehicles. After checking out the rules, try out the bike routes. Try cycling on them to see if which route has the less traffic. Do your try out on a weekend so you will enjoy your pedals cycling. Search for maps online via Google and see which route is more convenient for your destination. Checking out various routes will help you later in case there are road closures and repairs. You may also want to check out the most accessible train or bus stations if you have never taken public transportation before in case you'll face a bad weather. In commuting, you must also get the right gear. Even if any bike will do, you still need to properly maintain your bike so that you won't be compromising your safety. Before pedals cycling, be sure to wear safety helmets first. If you are going to bike at night, you must install lights to your bike. In addition, be sure to carry on your backpack some reflecting clothes. It is also best to have a riding partner for your added safety as well. Moreover, you also need to invest on a secure bike lock if you can't park your bike indoors. Finally, if you're worried about getting all sweaty to work, there is still remedy. Bring your work clothes to office a day before your work so that you can easily change in fresh clothes before working. If you're lucky to have a shower at the office, carrying your own set of deodorant, towel and toiletries. You had a good exercise in pedals cycling to work, plus you're the freshest person in your office every day. Rules and Regulations of Bike RidingMany motor vehicle drivers make the mistake of treating a biker on the road as a poor country cousin as compared to motorbikes and cars. However, as far as safety is concerned, bicycles are at par with other vehicles. In fact, one of the fundamental rules of safe bicycle riding is that you should ride your bicycle as if it is a vehicle. Just because you happen to control the movement of your bicycle through the pedal does not mean safety is not an issue. There are detailed rules and regulations governing the rider of a bike. The rules and regulations can be divided into the following categories:
-Rules Related To The Make Of The Bike -Rules To Be Adhered To When Riding On The Road -Parking Rules Rules Related To The Make Of The Bike The bike must be fitted with the necessary safety accessories to ensure neither the bike nor other automobiles pose any risk to each other on the roads. These rules are important because bicycles move slowly while automobiles are a lot faster. Any mishap or collision involving the two will definitely lead to injuries and even fatalities. Hence, the cycle must be fitted with a light in front and reflectors at back and in the pedals. The reflector fitted in the backside of the cycle must be at the lawful high beam height of automobiles. This will ensure that the cyclist is visible to the automobile driver from a distance. The law also requires that bicycles be comfortable machines. Extremely large handles or complicated braking mechanisms are not allowed. The bike is required to be fitted with a brake that shall cause the bike to skid when applied hard on a dry surface. The idea is to ensure the rider can bring the bike to a stop very quickly if needed. Rules To Be Adhered To When Riding On The Road There are elaborate rules that the rider must follow when actually riding the cycle on the road. The best way to follow all rules is to pretend as if you are driving a vehicle. You will never ignore rules just because you are riding a bicycle. On many occasions I have seen bikers ignore the traffic light when it is on red and move on. I hope I never witness a fatality but the probability of that happening is high. There are specific rules that prohibit the rider from using the door zone. Door accidents occur very often. The biker travels too close to a parked car and the door of the car opens suddenly and the cyclist collides with the suddenly opened door. Such accidents may seem very comical but can lead to serious injuries. The best way to avoid such accidents is to ensure you stay away from the door zone. The rider is required to fit an audible bell on the cycle and use it whenever required. Parking Rules Bicycles must not be parked in such a manner that they inconvenience the pedestrians. More often than not, we find cycles parked in a haphazard manner. Again, it is preferable to treat your bicycle as a vehicle. Just as you would not park your car improperly, you should not park your bike improperly. |
作者存档
February 2018
类别 |