Naturalist> Вот и посмотри, в твоих батончиках половина энергии - жир.
Блин, я сижу на лоу карб диете! Мне в день надо не более 150! Сколько раз об этом надо говорить? В нормальных батончиках от жира энергии хорошо, если будет четверть.
Naturalist> Статьи давай, почитаем.
Page not found | Bicycling Magazine
— Это мой метод тренировки сейчас. Правда, до этого уровня я не дотягиваю, только пытаюсь.
Your Own Tour de France [показать]
Page not found | Bicycling Magazine
Your Own Tour de France
The key to yellow-jersey fitness: versatility.
By Chris Carmichael
Read on to learn from Chris Carmichael about how to train for the Tour de France...
These tour-inspired workouts will help you develop the power to be a better climber and A faster all-around rider.
This year's Tour de France is likely to be one of the best we've seen in decades. Organizers have thrown out the playbook from recent years and created a classic route that favors versatility. I don't believe the 2008 Tour de France will be won by either a pure climber or a time-trial specialist, or perhaps even by an established Grand Tour contender.
The nature of the course could keep the race close and ensure that the rider with the best balance of talents comes out on top. With no prologue and only a 29-kilometer time trial in the first week, the climbers will reach the mountains without much ground to make up on contenders who are stronger against the clock. And while there are plenty of hard mountains this year, there's no single day that jumps out as the "win-this-one-and-you'll-win-the-Tour" stage. Rather, the race could stay tight enough that the yellow jersey is still up for grabs in the final time trial, a 53-kilometer killer on the day before reaching Paris, which would be nerve-racking for riders, but great for race fans.
To be honest, I'm glad Lance Armstrong is retired because this Tour would be very difficult to prepare for. But because I absolutely love the Tour, I've developed CTS's Do the Tour...Stay At Home three-week training program that highlights the challenges of each day's stage. You can download the full set of workouts from trainright.com ($10 per stage), but the two here are from stages I believe will play pivotal roles in deciding this year's winner. Not coincidentally, they're also workouts that develop the power everyone's looking for to be a better climber and a faster all-around rider.
Stage 10: Hautacam Summit Finish
Total Ride Time: 1:30
This workout focuses on building the power to attack on a climb, and just as important, returning to a fast pace so you can extend the gap.
Interval Set: After a 30-minute warm-up, find a climb that takes at least 3 minutes. For 1 minute, ride at the fastest pace you could sustain for the whole climb, then shift 1 or 2 gears harder, get out of the saddle and sprint for 20 seconds. When you sit down, resume your fast climbing pace for 2 minutes. Recover with 6 minutes of easy spinning.
Beginner: Done correctly, these are very hard, so 1 set of 4 intervals is plenty.
Intermediate: Do 2 sets of 3 intervals separated by 10 minutes of recovery.
Advanced: Do 2 sets of 4 intervals with only 8 minutes between sets.
Stage 20: 53k Individual Time Trial
Total Ride Time: 1:30
To be faster against the clock, you need to build power at your lactate threshold, and--this is important--at race speed. Short efforts at the right speed are better than long ones that are too slow.
Interval Set: Warm up, then complete an interval set that totals 30 minutes at race pace (or max sustainable intensity if you don't know your race pace). After the set, cool down for another half hour.
Beginner: Start with 5 intervals of 6 minutes each; spin easy for 5 minutes after each to recover.
Intermediate: Three 10-minute efforts separated by 5 minutes of easy spinning for recovery.
Advanced: Two 15--minute intervals with 8 minutes recovery, or try a single 30-minute effort.
Chris Carmichael is Lance Armstrong's personal coach. For tips, newsletters and instructional videos, visit trainright.com.
— Этому я стараюсь следовать из общих сообращений.
Uphill With Ease [показать]
Uphill With Ease
How to climb like a mountain goat without killing yourself.
By Alex Stieda
I was a rookie in the 1986 Tour de France, grinding alone up the Tourmalet, the 18-kilometer, 7.5 percent-grade giant of the Pyrenees, when I heard a voice from behind yell, "Stieda! Slow down!" I looked to see 11-year-Tour-veteran Gerrie Knetemann, in a pack, waving me back. I sat up and tucked in.
Climbing is the most misunderstood aspect of road cycling. People equate it with suffering. On TV we see racers grimacing in pain, striving to win a mountaintop stage of the Tour de France. What we don't see are their countless hours of mountain training, or the other 90 percent of the field, just trying to finish the stage within the time cut.
"Ride within yourself," Knetemann (we called him Ke-nate) had told me in his Dutch accent over espresso that morning. "We have four big climbs today," he said. "On the Tourmalet, we lose five minutes to the climbers, and then make up three minutes on the descent because we go faster than they do." He rattled off the next two climbs, predicting our time lost on the way up and gained on the way down. "Then we have 30 minutes on the last climb to make the time limit."
The fact is, most riders, myself included, aren't "born climbers." If you shoot over your VO2 or anaerobic threshold, your breathing rate skyrockets, your legs begin to feel dead, and eventually you'll pop, unable to continue at even a fraction of your pace. But when you ride within your ability, not only will you reach the top faster, but you'll also increase your fitness so you can go harder next time.
How hard should you go? You could calculate your threshold heart rate, but the simple perceived-exertion method is surprisingly accurate: On a scale of 1 (easy) to 10 (max effort), climbing at 8 should feel just under control. Over that, you'll cross your threshold and begin to fall apart. As you climb, also keep these techniques in mind.
If you perceive that climbing equals pain, you'll tense up. Loosen your grip on the bar and keep an upright posture with your head up to open your chest and throat for better breathing.
"Belly breathe" using your diaphragm. Find your rhythm, both by breathing steadily and by maintaining a pedal cadence between 80 and 90 rpm.
On climbs, drop your heel slightly to initiate the pedal stroke; push with your whole foot. Pull up on your heel at the bottom of the stroke, much like a running motion.
When I topped the last climb, I still had the energy to smile. I had ridden within myself and made the cut. Tomorrow, we'd race again, with three more stages before we reached the Alps.
Alex Stieda, the first North American to wear the yellow jersey in the Tour de France, with 7-Eleven in 1986, leads tours and skills camps (stiedacycling.com).
Dress for Descents
Climbing heats you up, but on big climbs, going down the other side is often chilly. For days in the mountains, use a short-sleeve jersey with a long zipper, so you can easily regulate your core temperature, and stash a jacket or vest and arm warmers in your jersey pockets. Before the climb starts, unzip to stay cool. When you get to the top, put everything on and zip up tight for the way down. Also, an old-school cloth cycling cap under your helmet can be just enough to keep the chill off your head.