Tuesday, May 7, 2013

Bikes and bellies

First trimester adventures
Nearing the 30 week pregnancy milestone... Frightening yes, but also exciting! I am writing this post to encourage women to explore what exercise feels safe during pregnancy and to not be scared of it. Your body will tell you when it is tired, listen to it! These are my personal limits, and it is different for everyone. The words I hated the most during this time, 'you can't do this, you are pregnant...' Let me decide what allows me to feel good.

Learning what is good for me has been and still is a key focus for me. Life in this final trimester is changing daily now, and it seems like a good place to reflect on the learnings
leading up to this point. As far as change is concerned, sleeping my favourite thing in the world is now a luxury. You can lie on the left or on the right and that is it. Moving between these two positions requires great effort and also waking up. Then there is heart burn, continuously growing boobs, occasional tears but it is mostly good (knowing it is temporary and with a reward in mind). This too shall pass!

So as most pregnant women can probably tell, during pregnancy life falls under a microscope and google becomes your best friend. Concerns of exercise, diet, medication, and so on are very real, and it is only fair to become an expert in every field. However, my research on exercise during pregnancy left me wanting more. I am sure most women are rather cautious when it comes to this new experience and experimenting with exercise regimes are not top of mind. However, I felt that this field of exercise during pregnancy is so open for investigation.

Exercise I learnt is mostly safe during pregnancy as long as you don't introduce new forms of exercise. The questions I had was about how long one can train for? What are safe heart rate zones? Both specifically relating to cycling. I decided to use my intuition as a guide and enter the unknown world of cycling and exercise during pregnancy.

During the first trimester there is little physical evidence of pregnancy. Fortunately I never experienced any morning sickness and too much fatigue. I felt great and I would go as far as to say training prevented me from getting sick. Any exercise guru will tell you about the feel good hormones released during exercise, and how wonderful to putting those endorphins to good use during pregnancy. My first trimester was during December and this is a great time for cycling in South Africa. I endeavored several rides with friends lasting up to 3hrs at a time, totaling 10 to 12 hours a week. I tried to keep my maximum heart rate averaging around 145 for a work out and well below 160 beats per minute as a maximum, but it did go up for short peaks nearing 170. Bear in mind, my pre pregnancy my training neared 15 to 18 hours a week, and maximum heart rate 196 beats per minute. My power levels in heart rate zones remained unchanged. So I scaled back enough to still get a good work out and grow a healthy baby.

The second trimester I cut back on cycling, purely as there is no need for these long work outs any more and to also make time for more needed strength training exercises. I rode most weekends with my husband at a comfortable pace, but I found my average power was now a lot lower in each heart rate training zone. For example, previously a comfortable endure ride averaging 150 watts would have a heart rate around 130 beats per minute. During my second trimester an average heart rate of 130 beats per minute would only yield around 125 watts in a training ride. My rides were cut back to about 1h30 at a time, 3-4 times per week and I did strength training 3 x 1hr sessions per week, and occasionally I included a 30minute trail run. Total training cut back to about 8 hours per week.

Strength training during pregnancy is purely for maintenance of muscle mass. I continued to stick to my program and used my body as a guide were possible. This included loads of squats, push ups and introducing more gentle exercises like cat crunches, dying bug and superman.

I lived for my weekend rides, as a relief from this 'condition' of pregnancy. There is so much change during pregnancy, I guess a great part of training was trying to hold on to something familiar and retain an identity. My clothes got tighter but I was adamant to continue, until week 26 that is. I had a minor collision on a pavement, and as much as no part of me or baby got hurt-I felt so guilty and terrible for risking anything to harm the baby that I decided to quit riding outdoors. It was a sad day in my life having to stop biking but it would only be temporary. Besides the risk of falling, my bump grew significantly in these last few weeks and I don't think its the most comfortable position to assume.

That brings me to the third trimester. I have got the bike on the indoor trainer, 3 times a week for an hour at a time. An average heart rate of 130 beats per minute only produces around an average of 95 watts per session. The numbers are really not important, but it is good to see that we are only human and the legs are turning. My strength training is still 3 times a week x 1hr each and feeling good. I also enjoy running 35minutes once a week but walking is much easier. I have 2 very energetic dogs and they also get a work out with me now almost 3 times a week. Yoga which I have never seen as exercise is a great way to stretch out the body and meet other pregnant women, this I do once a week. Total training per week between 8 and 10 hours.

My gynea is very happy with the baby's development and my health in general. I have picked up more than enough weight so far. I am happy to say that apart from the few sleepless nights I feel fit, strong and almost ready for this :-)




Wednesday, July 18, 2012

Sisters of spin


When I started mountain biking I had a boyfriend show me the way, but much like teaching someone you love how to drive, it often ends up in frustration. Guys seem to know what they are doing, not because they are better than us but because they have years of experience over us. While we were playing with Barbie, they popped wheelies on BMX’s.

Now what happens so often is that women start and get shown how to ride a bike, then you are expected to know. Women then don’t join in on rides because it is intimidating to try and stay with the guys and it does not seem safe to go alone so then opt to stay at home.

If one now gets to any cycling event it would look very much like a male sport. But why should they have all the fun? How wonderful would it be if there were networks of women that are mountain biking and that you can meet to ride together? There is no fast tracking the learning experience, which comes through practice but the point is to practice with someone closer to your level of experience.

The benefits are enormous and I don’t have to explain that health is the new wealth. So I propose we start getting together, and see who we can network with to start practicing.

I would like to invite women of all skills levels to a bike ride in the Braamfontein spruit, Saturday 4 August at 8:30 am. You can ask me any questions related to bike set ups, equipment, nutrition, racing, training, etc. We can ride for about 90 minutes where you can connect with likeminded people. Park at Fratelli's. Email me on karienvanj@gmail.com if you have any questions


Start them young


Excellence is a habit- Aristotle

There are a few gifted individuals who seem to be more talented than others. Talent could seem to be unfair, you train so much harder than your nearest rival, but when it comes to race day you never seem to have what it takes.  How could the gods decide who gets more talent than others? Life is unfair and cruel!

Wrong, if we believe excellence hinges on talent, we are likely to give up if we show insufficient early promise. This theory according to Mathew Syed (author of Bounce), explains that if we believe talent is not implicated in our future achievements, we are likely to persevere. These wise words on my coach’s wall, excellence is a habit, alludes to the fact that those who excel in life do so by hours of practice (or habit).  If we therefore change our mindset; from talent is what one is born with, to that of people who excel in life spend hours working on it; a shift in behaviour is imminent. More likely we will move heaven and earth to get the right opportunities for our families; the right teachers, access to decent facilities; and the entire combination that leads to the top.

Wolfgang Amadeus Mozart, heavy name for a baby genius! Before his 6th birthday Mozart had already clocked 3500 hours of musical practice.  He had produced his first concerto’s at the ages eleven and at sixteen, which did not compare to the two decades later where he produced compositions considered amongst the greatest artistic creations in history. His rise to greatness can be ascribed to the hours of music dedication, which had amounted to about 10 000 hours by his mid teens. Examples of dedicated sport starts who started practicing at a young are that of Tiger Woods who started golf at the age of 2; the Williams sisters started tennis when Serena was 3 years old and Venus 4 years old; Roger Federer, David Beckham, Picasso… Mozart, along with other stars who started practicing at a very young age, gave rise to he theory that achieving excellence requires 10 000 hours of practice.

So how do I compare to becoming a specialist who needs 10 000 hours to achieve excellence? I have been cycling for about 4 years now, and a professional for about 2 and a half of those years. The training benchmark for a professional women’s cyclist is about 60 hours per month. This will increase or decrease depending on goal races. One training year will therefore equate to about 660 hours of saddle hours. In my short career as a cyclist I have not even clocked 2500 hours of cycling training yet! Even though I have competed against world class athletes and I can keep up to a degree, there are hours separating me from the women who have been riding in the Alps from the age of four years old. I do believe my younger athletic ability aided my cycling performance, but I am nowhere near claiming expert status!

For arguments sake lets see how many hours I could have counted if I started cycling at 3. Lets work on 4 hours a week, which is more like play-time up to the age of 8. From 8-12, there can be a bit more focus so lets say 6 hours a week. When high school starts, maybe it can be practiced at school and 8 hours of training a week can be handled. During university years, students should have some free time to train for at least 10 hours a week. A rough calculation:

Age 3-7= 960hours
Age 8-12= 1440hours
Age 13-18=2304hours
Age 19-21= 1440hours

This prudish calculation adds up to 6144 hours by the age of 21, by this stage it should be clear if there is talent and dedicated focus should get world-class results before the age of 25. As much as I would keep practicing the sport I love, I would rather focus my attention on encouraging girls to start dedicating their free time to start practicing what they wish to excel at later in life.

There are exciting initiatives being discussed by current professional female cyclists in South Africa who would like to act as mentors to dedicated young girls. The thinking is to act as a big sister and a role model so that we may see women’s cycling grow to greatness.

Why we ignore women in sport?



WHY WE IGNORE WOMEN'S SPORTS



There is an American in pink, but nobody cares. Not that that's anything new.
The Giro d’Italia Femminile is the biggest race you’ve never heard of. Covering 961.4 kilometers of Italian countryside over nine days, 127 athletes compete for one of the sport’s biggest prizes—the pink jersey. And in 2010, an American won it all. But as is usual for women’s cycling, the coverage was muted.
Again in 2012, American cyclists should be in the news: Evelyn Stevens became only the second American—after Lance Armstrong—to win the spring classic Fleche Wallone. She also recently won a stage at the Giro d’Italia Femminile. And Kristin Armstrong is a favorite to defend her gold medal in the time trial at the London Olympics. There’s even a new race on the map: The Exergy Tour, a women’s only stage race with $100,000 on the line. But for some reason, nobody seems to notice.
Throughout history, women have been deterred from competing in sports. The first woman to run the Boston Marathon as a numbered entry made headlines worldwide after her boyfriend shoved aside a race official who was berating her. And that was in 1967. Only in 1981—14 years later—did the International Olympic Committee welcome its first female member (today, 16 of 107 are women).
But things have improved. Women’s tennis has strong ratings and is often more riveting than men’s tennis. Fans tune in across the globe to watch women’s soccer at the Olympics. And the WNCAA championship reaches over three million U.S. households. On the 40th anniversary of Title IX, there is hope.
When it comes to cycling, though, hope isn’t the first thing to pop into mind. Lance Armstrong, the sport’s icon, has fallen in recent years due to allegations of doping. Sponsors come and go at a frightening pace, and sustainability is tough. The Tour may be broadcast in 180 countries, but teams—despite their multi-million dollar budgets—don’t get a chunk of that money. They rely solely on the companies plastered across their jerseys (hence the frantic zipping-up at the finish line). In a single season, the sport’s most successful team can fold if a sponsor backs out. It happens often.
Meanwhile, women’s teams operate on the fringe—out of the limelight as the secondary counterpart to men. So when a sponsor disappears, the women are usually first to be cut (it doesn’t matter that for the salary of two high-level male pros you can sponsor an entire female team).
And the inequality doesn’t end there. As a rule, women’s races have smaller prize-lists, less media coverage and fewer fans than comparable men’s races do. To make matters worse, female cyclists aren’t often really considered racers by fans. “It’s as though we’re not taken so seriously,” says Nicola Cranmer, the founder and General Manager of Exergy Twenty12, a professional women’s team.
The reasons people give are many and varied, with some more valid than others. Women are slower then men (often, but not always). The competition isn’t as deep (yes and no—more men can win a given race, but it’s always the same handful of cyclists dominating in both fields). They don’t race “tactically” (bullocks). Whatever the case, women’s cycling doesn’t draw the sponsorship or attention that men’s cycling does.
THE ROLE OF SPONSORSHIP
Above all else, cycling is driven by sponsorship. Like many professional sports, cycling relies on a handful of large companies to bankroll the top teams. The French money-lending company Cofidis has been sponsoring an unsuccessful team for 12 years. Nine out of the top 15 teams in the world are—in some way—reliant on wealthy backers rather than commercial sponsors. Patronage is problematic; sponsoring a cycling team isn’t viewed as an investment, but an act of charity.
It’s perplexing. Professional cyclists—male and female—are often young, athletic and attractive. They’re the perfect walking billboards. Sometimes, the system works. Evaluating the return on sponsorship as a ratio of cost per one thousand media impressions, cycling is a tremendous value (partially due to doping scandals). Team Columbia Highroad won 85 races in 2008 and was at 20-30 cents per thousand compared to 25-30 euros for a Formula One team during that period.
But for sponsorship to truly gel, the media is required. It doesn’t matter how many races you’re winning, how personable your athletes are or how incredible their stories are if nobody is writing about them. Cyclists across the board gripe about a lack of media coverage, but things are even tougher for women.
“Men’s cycling garners most of the media coverage and it’s always baffling as to why. We have incredible women on this team. Incredible stories. Even the cycling media just really focuses on the men’s racing, on the men’s team,” says Cranmer.
THE INTERSECTION OF SPONSORSHIP AND MEDIA
To an extent, if a sponsor leaves cycling citing not enough exposure, it might be because of unrealistic expectations. To benefit fully from a cycling sponsorship, you need to spend as much money on promoting your sponsorship as you do on the actual sponsorship, says Lee Zalben, the founder and president of Peanut Butter & Co., and former sponsor of the Twenty12 women’s professional team.
“A company might spend $100,000 on sponsoring a team,” he says, “but in order to realize the potential of that value, I think that the company probably needs to be prepared to spend another $100,000 on media, ads, or other exposure that feature or highlight that sponsorship.”
When a sponsor isn’t pumping money into self-promotion, all that’s left is the media. But media companies don’t always have an incentive to publicize women’s cycling. Broadcasting costs are immense—you need a rolling caravan with multiple cameras to properly televise an event—and many customers haven’t shown any interest.
“We run stories online, and the numbers don’t lie. They don’t get the clicks. They don’t get the reads,” says Neal Rogers, the editor in chief of VeloNews, the leading U.S. cycling magazine.
It’s not that magazines don’t want to cover women’s cycling. Readers haven’t made women’s cycling a top priority, and publications have followed their lead. Logistics also get in the way. Many domestic races have concurrent racing for men and women. In those settings, it’s possible to provide equal coverage. But internationally, many of the men’s races lack a companion race for women, or the timing is such to make reporting on both nearly impossible. Even in the U.S., some of the largest races like the Amgen Tour of California have been run without a truly comparable women’s event.
Given the dearth of mainstream media coverage and the constraints facing the cycling press, promoters of women’s racing are asking everyone to chip in.
“It’s sad to say, but women’s racing is kind of like a charity. We need everyone to step up a little bit and donate a little bit of time or a paragraph in an article to really make a difference,” says Jessica Phillips Van Garderen, promoter of the Blue Ribbon Alpine Challenge.
Like Van Garderen, Liz Hatch is a professional cyclist. But unlike Van Garderen, Liz has turned to less conventional means to gain media coverage: racy photos. In 2008, Hatch posed for Maxim Magazine. And the cycling world didn’t turn against her. Instead, some embraced her tactics.
Those who support Hatch turn to anecdote. The reality is that people care to watch athletic and sexy women, says Van Garderen. Fans remember that moment when Brandi Chastain tore off her shirt. And it makes them tune in. But it also speaks to a double standard, says Susan Douglas, the Catherine Neafie Kellogg Professor of Communication Studies at the University of Michigan.
“Derek Jeter doesn’t have to pose in Playgirl to increase his visibility,” says Douglas. “There is a real double standard here where women are still prized first and foremost for their sexuality and how conventionally sexy and beautiful they are”
SEX SELLS SPORTS?
To paraphrase a common line of thinking, pretty girls in pretty outfits get a lot of attention. If you follow women’s tennis, the thinking goes, you’re not just doing it for the sport. But what about cycling? Female cyclists wear—just like the men—very revealing lyrca shorts and form-fitting jerseys that often go unzipped in hot weather. And the women are—coming from a cyclist—often very good looking. So why doesn’t cycling get the coverage it deserves?
Part of the difference may be what we’re looking for. Tennis is a game of finesse and skill as much as it is one of strength. But cycling is about power. Women can serve, return and volley with the same artistry as the men. In cycling, they just cannot put out the watts. Kristin Armstrong is fast enough to beat many men on the domestic circuit, but she’s no Fabian Cancellara.
Another difference is the skirts. Cycling has not, for the most part, adopted a sex-sells mantra. And surprisingly, the research shows sex doesn’t always sell; it offends the core group of women’s sports fans: women and older men. Sure, it spikes attention in a particular person as a sex object (think Maria Sharapova or Lindsey Vonn), but the interest is laser-focused. Can you name another top skier besides Vonn, a top soccer player besides Mia Hamm?
“Sex doesn’t sell sports,” says Douglas. “Viewers who are sports fans don’t want to see women as sex objects.... They want to see them as athletes. When they learn more about the women as an athlete, they’re more interested in her than when she’s sold as here’s her latest hoochie outfit.”
TURNING OFF READERS
It’s the age-old chicken or the egg conundrum: Does fan interest drive media coverage or does media coverage create fans and sponsors? The answer is, as usual, somewhat mixed, and there are extraneous variables.
When magazines justify their lack of women’s coverage on supply and demand, they’re missing the mark. In the ‘60s, nobody made athletic clothing for women. But today, women are the biggest drivers of the market. It’s not that people aren’t interested in women’s coverage,” says Cheryl Cooky, a professor in the Department of Health & Kinesiology and Women’s Studies at Purdue University. “They’ve turned away from publications that don’t provide it.
“If I’m interested in following women’s sports and a magazine has poor coverage, I’ll go elsewhere,” she says. Customers don’t buy products that don’t interest them. When a publication justifies a lack of coverage on low ratings and poor survey performance, they’re missing the mark—and a potentially huge market—because of selection bias.
Not only do women’s sports suffer from a lack of coverage, but the coverage is flawed. To start, it’s staggering just how little coverage women receive: 96 percent of all television sports coverage focuses on men, according to a study released by the Women's Sports Foundation. Things take a more distressing turn when it comes to the type of coverage women receive.
“Women are assessed much more critically on how they look,” says Douglas. “On the extent to which they are conventionally attractive. There is more commentary typically on their clothing and or their uniforms.”
Even at the Olympics, commentators focus more on the physical appearance and personal lives of the women than on their athletic ability. Count how many times the commentators say “girls” and mention looks, clothing or children at the London Games. Compare that to men: when’s the last time an elite athlete was called a boy?
It’s not just semantics. Such language actually undermines the notion of women as athletes, and reduces interest in women’s sports. Feminizing language is rampant. Often, a race will be called a “lady’s tour,” or women are said to compete on the “lady’s circuit.” This genteel word packs a punch. Ladies pose no threat to men. Sure, women may be participating in sports, but they are totally feminine. No lesbians or tomboys to worry about.
Broadcasters, writers and photographers feminize women as a cure-all for viewers. There’s an accepted framework for how to portray female athletes, and it’s through feminization. But the solution is causing the problem. Feminizing or sexualizing women reduces interest in their sports, says Cooky.
“You don’t take these athletes seriously,” she says. “Athletes don’t gain respect from sex appeal but through athletic performance and strength.”
RACIAL LANGUAGE PERMEATES
Yet these standards don’t hold across the board. Women of color are depicted as being powerful and athletic, rarely graceful or intelligent. Just think of the Williams sisters or football. When it comes to the quarterback position, caucasians are portrayed as thinkers while black players are known for their speed, strength or agility, says Ketra L. Armstrong, a professor at the University of Michigan who specializes in sports marketing/consumer behavior and is a member of the Internal Advisory Board for the SHARP Center for Women and Girls.
The power of these narratives is immense. Because of the looking glass phenomenon, people want to see people like themselves in the sports they participate in. So when the “media portrayal is not congruent with their self-schema, they feel like they don’t belong,” says Armstrong. These narratives influence both the thinking of the consumer and would-be participant. If your daughter has no exposure to female cyclists, she’s unlikely to become one herself.
“People need to understand that media depictions have a very pervasive impact on the image of the sport, the desire of the participants and the interest of the consumers,” says Armstrong. “It’s never as minimal as people think. It’s much more than people realize. It tells us what to think. It tells us why we think what we think. It helps to shape our attitude.”
CYCLING'S UNIQUE POSITION
Cycling sits in an interesting, somewhat gender-neutral position by virtue of how little coverage the sport receives. On one hand, it’s surprisingly natural to sexualize and racialize women cyclists by picturing them all as lean, tan, attractive sex symbols wearing the latest and greatest sunglasses. But because they can also be incredibly fast, it’s easy to be intimidated, to re-position them within the framework of motherhood and femininity. The competing narratives might explain the sport’s obscurity.
But obscurity can quickly turn into popularity. Track and field, a sport that sat at a similar juncture, has become immensely popular. With the right push, the same may be possible for cycling. And the 2012 Exergy Tour may have been a glimpse of this.
A first year event rising out of the ashes of a famous but discontinued women’s race, the Exergy Tour garnered a surprising amount of coverage. And it was the first women’s race to be covered by Tour Tracker, a GPS-based real-time mobile coverage platform.
What’s surprising is the level of interest it generated for the company: on par with the first national-level men’s race Tour Tracker covered. People tuned in because the racing was high-caliber and not so different from what happens on the men’s side, says Allan Padgett, the founder of Tour Tracker.
Companies like Tour Tracker represent the vanguard of cycling coverage and herald an age of digitization in the peloton. What fantasy leagues did for baseball, football and basketball, power numbers and Tour Tracker might do for cycling. And because women’s cycling has fewer controlling interests, it might be poised to lead the way.
“They’re sitting on something huge,” says Padgett. “And the question is are they going to be able to find someone who can take on the role as league manager? Can someone take all of these beautiful—in terms of pure athleticism—cyclists and sell them to the world?” http://www.outsideonline.com/outdoor-adventure/xx-factor/Why-We-Ignore-Womens-Sports-20120717.html?page=all

Tuesday, April 10, 2012

This is a man's world


The 2012 ABSA cape Epic was apparently the toughest one yet. I competed in the women’s category and started my preparation well in advance. Our team MTNQhubeka used world-class equipment and we had no technical issues. My coach, Dr Carol Austin set my training schedule at a very competitive level of 20 to 24 hours a week for about 4 months building up to the event. I was well trained and tapered for the Epic. In terms of race preparation the team did everything possible to make sure that we were ready.

The race changed for women this year were there were UCI points allocated, and an increased price purse. This attracted a much more competitive field, and my hopes of getting a podium position materialised with a 3rd position in the category. We also got 39th in the General Classification, which would include all the men, women and mixed categories. Even though I have been in the best form of my life, it still felt as if there was so much more to do. This race just seemed so incredibly hard.

Most riders will attribute this years particularly tough Epic to the brutal weather elements. There was scorching heat, nearing 40 degrees Celsius, gale force winds, storming rain that also had temperatures plummeting and athletes treated with hypothermia. These conditions certainly attributed to a hard race in most opinions, but how can this scientifically compare to the hardest sports?

Most professional cyclists use a power meters to gauge efforts the most accurate of them being the SRM power meter. In many discussions with my coach, we debated whether this race is actually fit for women to compete in. The time and effort it takes for professional women is so much longer than for men. The question of what the effort is for women racing the Epic, lead me to a study done by Dirk Friel. He tried to illustrate the effort of racing the Tour of California to that of the Tour de France. For purposes of this exercise the comparisons of these two major tours were compared to my personal data from the Epic 2012.

Dirk Friel drew comparisons and contrasts with the 2010 Amgen Tour of California, which is roughly only one-third the length of the Tour de France. For purposes of the study he used the eight hardest consecutive stages of the Tour de France, being stages 2-9 of the 2009 Tour from Team Saxo Bank’s Chris Anker Sorenson’s. Sorenson’s race files can be seen here http://home.trainingpeaks.com/races/2009-tour-de-france-files.aspx. As for 2010 Tour of California data we looked at power files from Darren Lille of team Fly V Australia and Jakob Fuglsang of Team Saxo Bank which can be found here http://home.trainingpeaks.com/articles/cycling/2010-tour-of-california-team-saxo-bank-and-team-fly-v.aspx.

Comparing The Epic, The Tour of California and the Tour de France


To help determine the effort of women racing the Cape Epic the race data was compared to at five different categories: 


1-The Hardest Stage as Measured by Most Kilojoules


2- The Total Kilojoules Measured for the Eight Consecutive Days


3- Duration (Hours) of Accumulated Winning Stage Times


4- Hardest Stage Measured by Training Stress Score (TSS) Value


5-Total Accumulated (Eight-Day) TSS Points


1. Kilojoules- The Hardest Stage

Lill- 4844kj, Stage 6: Big Bear

Fuglsang- 6364kj, Stage 6: Big Bear

Sorenson- 5652kj, Stage 7: Barcelona to AndorreArcalis


Karien- 4169kj, Stage 5: Caledon to Oakvalley

Even though there is no clear winner within this category the Epic stage 5 absolutely measures up to the hardest stage of any Grand Tour
. Although this stage was not the hardest on paper, the rain created a challenging surface and the energy consumption compares well to the major tours. The reason why Fuglsang’s kilojoules were so high is because he was in the breakaway for nearly all of the stage so his intensity was much higher than Darren Lill’s who rode within the main peloton.

2. Total Accumulated KJ’s

Lill- 28,221kj (3,527kj/day)

Fuglsang – 29,061kj (3,632kj/day)

Sorenson- 31,479kj (3,934kj/day)


Karien- 25,377kj (3,172kj/day)

The highest energy expenditure is Tour de France at an 8-day total accumulated value of 31,479kj and an average of nearly 4,000kj a day. The Epic however includes one prologue of only 27km, and the final stage of only 63km. For this reason we can rather use 7 days for the Epic in this instance. Should one use this seven-day reason for the Epic, the daily energy expenditure is about 3,625kj per day. This compares well to the Tour de France energy expenditure.

3. Winner’s Accumulated Stage Times

The women’s winning time for the Epic was 38hrs and 34 mins. The winners included defending champion Sally Bigham and former world champion Esther Suss. The 2010 Amgen Tour of California’s winner, Michael Rogers, completed the race in 33hrs and 8 minutes, as compared to 33hrs and 3 minutes for the accumulated finish times for stages 2-9 for the 2009 Tour de France winner Alberto Contador.
 The women in the Epic raced for much longer than men do in most major tours. The Epic men’s winning time of 31hrs 46mins is more on par to the major tours, but there is a dramatic difference between men and women’s racing.

4. Hardest Stage Measured by Training Stress Score (TSS) Value

Lill- 361TSS, Stage 6: Big Bear Lake

Fuglsang- 431TSS, Stage 6: Big Bear Lake

Sorensen- 391TSS, Stage 7: Barcelone - Andorre Arcalis


Karien- 433TSS, Stage 5: Caledon to Oakvalley

The Epic TSS score of 433 is higher than any major tour. To illustrate this workload, Fuglsang recorded 431TSS points since he was in the long breakaway group. In contrast Sorensen measured 391TSS points within stage 7 of the ’09 Tour de France. Fuglsang would have had a lower value if he hadn’t been off the front for so long. It seems as if the hardest days in the grand tours measure around 400TSS points.


TSS is a very valuable metric to track since it takes into account the intensity of the race as compared to the individuals own functional threshold power value. Besides an intensity factor being accounted for, the TSS value also takes into account the duration of the race. This has much more meaning than kilojoules since kilojoules do not account for the relative intensity of a race. What might be a threshold pace for one rider may be a lower tempo type zone for another, yet if the two riders weigh the same, and recorded exactly the same watts, the KJ’s would also be the same.

5. Total Accumulated (Eight-Day) TSS Points

Lill- 2254 TSS total

Fuglsang- 2192 TSS

Chris Anker Sorenson- 2152 TSS


Karien- 2642 TSS

The total accumulated TSS for the Epic is higher than both the Tour de France and Tour of California.

On all accounts it was similar or more demanding for women to race the Epic than it was for men racing major tours. Perhaps a Tour de France style-training program is the way to go for women racing the Epic. This is a man’s world!

Paleo for Athletes

The basic premise of Dr. Cordain’s research on paleolithic nutrition is that certain foods are optimal for humans and others are non­optimal. The optimal foods are those that we have been eating for most of our time on Earth—more than 4 million years. Only in the last 10,000 years, a mere blink of the eye relative to our species’ existence, have we been eating non­optimal foods. Unfortunately, these foods comprise the bulk of what western society eats today and include such foods as grains, dairy and legumes. Given that our bodies have not changed, we are simply not well­adapted to these non­optimal foods and they moderate health and peak performance.

On the other hand, we have been eating optimal foods – vegetables, fruits, and lean animal protein – for hundreds of thousands of years and we are fully adapted to them. Science tells us that these foods also best meet our nutritional needs. Eat these and you will thrive. Avoid or strictly limit them and your health and performance will be compromised.

PALEO FOR ATHLETES

Serious athletes, however, when it comes to immediately before, during, and directly after workouts, need to bend the rules of the Paleo Diet a bit since we're placing demands on the body that were not normal for our Stone Age ancestors. Hour after hour of sustained high energy output and the need for quick recovery are the serious athlete’s unique demands. This requires some latitude to use non­optimal foods on a limited basis. The exceptions may best be described by explaining the athlete’s 5 stages of daily eating relative to exercise.

Stage I: Eating Before Exercise

In brief, we recommend that athletes eat low to moderate glycemic index carbohydrates at least two hours prior to a hard or long workout or race. There may also be some fat and protein in this meal. All foods should be low in fiber. Take in 200 to 300 calories for every hour remaining until exercise begins. If eating two hours

prior is not possible, then take in 200 or so calories 10 minutes before the workout or race begins.

Stage II: Eating During Exercise

During long or hard workouts and races you will need to take in high glycemic index carbohydrates mostly in the form of fluids. Sports drinks are fine for this. Find one that you like the taste of and will drink willingly. Realize that events lasting less than about an hour (including warm­up) don’t require any carbohydrate. Water will suffice for these. A starting point for deciding how much to take in is 200 to 400 calories per hour modified according to body size, experience and the nature of the exercise (longer events require more calories than short).

Stage III: Eating Immediately After

In the first 30 minutes post­workout (but only after long and/or highly intense exercise) and post­race use a recovery drink that contains both carbohydrate and protein in a 4­5:1 ratio. You can buy a commercial product such as Ultrafit RecoveryTM (www.ultrafit.com) for this. Or you can make your own by blending 16 ounces of fruit juice with a banana, 3 to 5 tablespoons of glucose (such as Carbo­ Pro) depending on body size, about 3 tablespoons of protein powder, especially from egg or whey sources and two pinches of salt. This 30­minute window is critical for recovery. It should be your highest priority after a hard workout or race.

Stage IV: Eating for Extended Recovery

For the next few hours (as long as the preceding challenging exercise lasted) continue to focus your diet on carbohydrates, especially moderate to high glycemic load carbohydrates along with protein at a 4­5:1 carb­protein ratio. Now is the time to eat non­optimal foods such as pasta, bread, bagels, rice, corn and other foods rich in glucose as they contribute to the necessary carbohydrate recovery process. Perhaps the perfect Stage IV foods are raisins, potatoes, sweet potatoes and yams.

Stage V: Eating for Long­Term Recovery

For the remainder of your day, or until your next Stage I, return to eating a Paleo Diet by focusing on optimal foods. For more information on the Paleo Diet go to www.thepaleodiet.com or read The Paleo Diet by Loren Cordain, Ph.D.

Tuesday, March 20, 2012

Epic mind games

We are in the final stretch before the most significant bike race race commences, and all I can hope for is that it must just start now. Why would I edge on such a hard experience such as the Cape Epic if I had done it all before? Truth is, I can not remember the suffering. I remember crossing the finish line at Lourensford with my hands in the air, happy to have finished the race, and not only finish it, winning it! Winning in the sense of finishing first in the woman's category was the ultimate for me, but winning is the feeling for every competitor crossing the line. The 8 gruelling days is what you need to complete for you to have the most incredible experience of your life.

So for the last 4 months I have been training for the Epic and may have sacrificed some other races in the process, but there was always one big goal in mind. Now that we know how incredible it is to finish the Epic and also how much training goes in to it, one can understand that doubt may set in from time to time. Doubting, especially in the last few days before the race when your training is tapering off. Have you done enough hours? Should you rest more now, or be training a bit harder? Will your equipment be good in the race? Will you be good enough for your partner? The list goes on....

I know the answer to these questions. I am stronger than ever. Well rested, and ready to race. My equipment is tested and it is good. The partnership is already strong and we have the same goal in mind. Instead of doubting, I am now making these my mantras. Coaches, spouses and friends help us remember this, cause when we not training we are thinking too much.