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U.S. District Judge Sam Sparks on Monday upheld the jurisdiction of USADAto pursue its case against Armstrong, noting that the agency's authorization stemmed from an act of Congress and that its arbitration process does not violate Armstrong's right to due process.

Sparks said the court "should not interfere with an amateur sports organization's disciplinary procedures unless the organization shows wanton disregard for its rules, to the immediate and irreparable harm of a plaintiff, where the plaintiff has no other available remedy."

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You don't need Bradley Wiggins's fitness levels – but staying in shape helps reduce pain when cycling. Photograph: Gustau Nacarino/REUTERS

Cyclists' squats

If you ride around a lot, most likely you're going to have pretty tight calves, which can make squatting well fairly tricky. Elevating the heels about 5 cm by placing some weighted plates (if you are in the gym) or books or magazines (if you are at home), allowing you to squat deeper with an upright torso. Keep the feet parallel (as you would if you werecycling). Try three sets of 12 repetitions, with enough weight to mean the 12th repetition is very hard indeed.

Core training

Just because cycling seems to use mostly leg muscles doesn't mean you should neglect your core strength. A strong core will help you to keep good posture while you ride, especially when you're out of the saddle, going uphill for example. The plank is an exercise you can do at home, outdoors, or under your desk: lie chest-down on the floor. Push yourself up onto your elbows (kept directly beneath your shoulders) and tuck your toes under. Hold this position, keeping your back straight, for as long as you can.

Tricep dips

The back of your arms can take a bit of a thrashing on bumpy rides so it's good to keep them strong. Place your hands behind you, fingers pointing forward, on a bench, block or step. Keep the knees bent and thighs parallel to the ground. Bend the elbows until your bottom nearly touches the ground. Extend the elbows. Repeat 12 times. Rest one minute and go again.

Lower back

It's usually around 26 miles (marathon distance, interestingly), that it kicks in for me when I'm doing a long ride: the lower back ache. Now I'm sure it's partly because I haven't spend hundreds of pounds on the best bike in the world and getting it set up by an expert (another tip, get the ergonomics right), but it's also just because the back gets tired. And it gets tired because it's not strong enough. So keep the lower back strong by performing weighted row movements with dumbbells or kettlebells.

Stand with feet hip-distance apart. Bend down until your torso is as close to parallel with the floor as you can manage and make sure your back is straight, shoulders pulled back into their sockets. Tilt your pelvis slightly forward so that you hips point upwards a little. Holding the weights in either hand, bend at the elbows and pull the arms up until the weight brushes your chest, keeping elbows close to the body. Extend the arms and repeat! Start with three sets of 12 repetitions, with a minute's rest in-between. It should be heavy enough that you struggle to get out the last repetition.

Intervals

Increase your cardiovascular fitness quickly by including intervals in your training. Start with basic repetitions of one minute hard, say 80% of maximum effort, one minute easy, around 40% of maximum effort. Obviously this isn't very conducive to commuting so try to do it either on a stationary bike in the gym, or in a park where you can let rip for a minute! Also, spinning classes or similar are basically just one long interval and hill session.

Add power

Pat Leahy is a professional ironman coach and athlete. He says: "You should do at least one very hard power session each week. This is best done on a spin bike indoors where you know you won't have to stop for any reason. Start with, say, 4-6 minutes on a high resistance, then take 1-2 minutes recovery. Repeat it 4 times and build it up each week."

Hit the hills

Find a hill, any hill that's long enough, hard enough and pretty enough to keep you challenged and interested, and set yourself a goal to get up it a certain number of times. It's simple, it's effective and you'll feel amazing (and be fitter) after: it's hill training.

Stay flexible

If you're a regular rider, the likelihood is that your hamstrings are tight and, let's face it, how many of us stretch for at least five minutes every time we get off the bike? One great way of ensuring that you do the flexibility work necessary is to do a couple of yoga sessions every week, ideally heated (where you practice in 35-38C) as that helps the muscles to warm up quicker and allows for safer stretching.

Rest

Take at least one day off per week. It sounds counterintuitive but actually rest is the only way to get stronger. It has to be rest in between training sessions (or long commutes by bike) of course, rather than just never-going-out-on-your-bike kind of rest. But when you train hard the little microfibres in your muscles (called mitochondria) actually break down, and when they rebuild they do so stronger. That's how you get stronger. But they can rebuild a lot better and quicker if they are given some time out every now and again.

Eat well

The same goes for what you eat. The microfibres will rebuild much faster if you feed your body well. Eating the right things, at least 70-80% of the time will ensure that you can recover well between sessions. Athletes and bodybuilders, or those with special dietary needs (suffering from diabetes for example), do need to take more care over the detail of their diet, but for regular, active people, good nutrition remains fairly simple. Eat regular meals and snacks, ideally consuming something every 3-4 hours. Lots of green leafy vegetables, fruit and meals consisting of protein, slow-release carbohydrates and vegetables.

•Lucy Fry is a journalist and published author as well as being a personal fitness trainer, boxing and kickboxing instructor

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NEW Australian cycling star Matt Goss wants the London Olympics to be payback for his narrow loss at September's world road championships.

Few silver medallists have looked as filthy with the result as Goss did when he stood on the podium at Copenhagen.

British sprint ace Mark Cavendish narrowly beat the 25-year-old Tasmanian to win the elite men's road race.

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Gutsy … Rochelle Gilmore broke her pelvis, fractured her back and cracked her ribs in the Giro d'Italia. Photo: Peter Rae

Back in the saddle, a 'rebuilt' Rochelle Gilmore tells Fleta Page she's gunning for Olympic gold.


Five months ago, cyclist Rochelle Gilmore was lying on a couch in a Milan rehab centre, peeing in a bedpan and losing 11 kilograms of hard-earned muscle. She had multiple breaks in her pelvis, a fracture in her back and three cracked ribs.

 

The fact she has learnt to walk again, got back on her bike and intends to win next month's Jayco Bay Classic in Victoria is testament to the Commonwealth Games gold medallist's professionalism and determination.

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Jonny Bellis says he is delighted to have the chance to continue to rebuild his career after signing with the An Post Sean Kelly team for next season.

The 23-year-old is fighting his way back to fitness after suffering serious head injuries in a life-threatening scooter crash in 2009.

Bellis said: "I'm really happy to sign for the team. It's another step in the right direction."

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The world of professional cycling has been astounded by the remarkable story of a paralympic hand-cycling athlete who has been recruited to one of Holland's top racing teams after an accident prompted a miracle recovery enabling her to regain the use of her legs.

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The island of Cyprus lies just off the south coast of Turkey in the Mediterranean Sea, with typical Cypriot temperatures averaging between 28˚C and 32˚C. Many of us most associate this island with lazy beach holidays, but Cyprus is also the perfect destination for a cycling holiday.

Cycling in Cyprus is a very pleasant experience. The north especially offers a wide range of cycle-suitable trails and routes which follow the coast as well as taking cyclists through the more mountainous landscape. The island’s diverse scenery is made up of coastal plains to wooded valleys, making it ideal for those not only looking to get off the beaten track, but for an element of adventure too.

Cyprus is proud of its growing mountain biking appeal, with many cycling tours operating on the island. With everything included from accommodation and food to bike rental and guidance, a cycling holiday package adds another dimension to this island. But remember, half and full-day bike hire is also available for those wanting to hit the open road (and off-road tracks) for a shorter period of time.

Most visitors wouldn’t think (or indeed want to) bring their own bike, so luckily there are lots of bike hire shops dotted around the island. Most resorts offer bike hire to their guests as well. Despite the popularity of cycling on the island, there are actually few sign-posted routes to follow, so a good, detailed map (or even better a local guide) is recommended to ensure both safety and an enhanced experience.

For many, the notion of mountain biking invokes some pretty tiring images, but there are cycling routes and lengths for all fitness levels. Naturally, cross-country length trails around the island require a much higher level of fitness than a half-day cruise along next to the coast, but a cycling holiday in Cyprus is not exclusive. Fun, for all the family, cycling adds another dimension to holidaying in Cyprus.

Don’t miss the best offers on Cyprus holidays. And have a look at this great example of travel SEO.

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A new law in the works in Cyprus may deter cycling (and therefore promote more carbon-emitting forms of transportation).

We’ve heard some pretty crazy stories coming out of Cyprus lately (such as some Cypriots’ appetite for pickled migrating songbirds), but this may be just as shocking: a new Cypriot law proposal wishes to fine and imprison cyclists for riding on pavements, among other things.  The problem with this law?  Cypriot cyclists currently have no allocated bike lanes and it is dangerous for them to use the roads, so the sidewalks are their only real urban cycling option.  Take this away, and you may as well be taking cycling in Cyprus away altogether.

Environment Commisioner Charalambos Theopepmtou agrees that the proposal is a problem, saying that “such a ban should be enforced only when the necessary infrastructure is put in place or else it will keep cyclists away.”

The proposal supports fining cyclists for biking on the sidewalks, and after a series of a few such fines, imprisoning them for between seven days to two months.  Cyclists could also be fined 1000 Euros for biking on the highway.

The real problem, though, is not that these cyclists are trying to make do and use whatever infrastructures are currently at their disposal.  The problem is that there is no room in Cyprus’s transportation system for cyclists.

Theopemptou continued, in his talk last week at the House Communication and Works Committee, saying that “with the way cars move in Cyprus and the deficiencies in infrastructure, it is almost certain that if this provision is not removed, cyclists will decrease instead of increase.”

This would be a strange time to deter cycling, as a new municipal bicycle rental system launched in the capital city of Nicosia a few days ago.  The system currently has 30 designated stations around the city where cyclists can pick up or drop off bikes.

 

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James Cracknell explains why his Land's End to John O'Groats tandem record attempt failed just 70 miles from the finish.

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Cyclists are a diverse group. Some of us ride fat tires down rocky trails, some of us ride road bikes up burly hills, some of us ride for sport and some of us ride just for fun. Some ride for the adrenaline rush and some ride their bikes for basic transportation. But all of us can take advantage of the healthy benefits of cycling, even if we never ever buy a single item made from spandex.

Bicycling, along with being the most efficient mode of human locomotion, is also one of the best all-around activities for improving our health. From head to toes, cycling’s health benefits are hard to beat.

7 Health Benefits of Cycling

 

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