Local Cycling Links:
International Cycling Links:
THE ADVANTAGES OF WARMING UP AND COOLING DOWN
BY CAPT S. REDDY (BIOKINETICIST)
The use of warm-up procedures has long been traditional in sports and is still advocated by most athletic coaches and physicians as the means of preparing the body physiologically for physical performance, in the belief that it will not only improve performance but will lessen the possibility of injury. It is common practice amongst athletes to perform low intensity physical activity before participating in a strenuous event. It is believed that proper warm-up raises both the general body and the deep muscle temperature and enhances flexibility, reduces the possibility of muscle tears and ligament sprains and helps to prevent soreness, and is useful in athletic activity requiring special co-ordination skills.
The most effective warm-up consists of both general and sport specific exercises. General active warm-up exercises (for example cycling, running and jogging) should begin with movement of the large muscle groups. The intensity and duration of a warm-up depends on the level of exercise to be performed. The best guideline for the intensity of the warm-up is to produce some mild sweating without fatigue. Once the athlete breaks into light sweat indicating that the core temperature has been increased, a period of stretching should follow. Stretching of the muscles and joints is essential and should be sport specific and related to the activity performed. After stretching the intensity of the activity in which the athlete is going to participate should be simulated. The warm-up session should last for at least 10-15 minutes, depending on the sport involved. The time delay should be no longer than 10 minutes. The time needed for a satisfactory warm-up varies with the individual and tends to increase with age. Warm-up exercises should be completed before both training and competition.
After a vigorous workout, a cool-down session is essential. This helps in returning blood to the heart for re-oxygenation. Symptoms such as dizziness or faintness may occur without a cool-down period. The period prevents pooling of blood and enables the body to cool-down and return to resting state. The cool-down period should last about 10-15 minutes. During cool-down, you should engage in stretching activities that was done during the warm-up. Persons who stretch during the cool-down period tend to have fewer problems with muscle soreness after strenuous activity.
Please contact Capt S. Lambreght at 1 Mil Hosp (012 314 0224) regarding any enquiries.
GENERAL NUTRITIONAL ISSUES FOR CYCLISTS
Proper nutrition is important at every stage of training and competition. Both the serious competitive cyclist as well as the recreational cyclist should eat a balanced diet that provided calories adequate to meet energy demands. Cyclists consuming less than 2000 calories a day may have difficulty meeting nutrient needs, particularly for iron and calcium. Weight loss, glycogen depletion, and dehydration also are possible results of an inadequate diet. Dietary strategies to enhance or maintain the body’s carbohydrate stores are necessary for performance, especially for cyclists with high training miles or participating in road racing and other endurance events. Additionally, cyclists should be encouraged to drink plenty of fluids especially when in a hot environment. It appears that protein requirements of endurance athletes increase as the duration and intensity of exercise increases.
However, factors such as total calorie intake and protein quality should be considered when determining protein needs. Many athletes are concerned about vitamin and mineral intake and often use nutritional supplements both for “insurance” as well as performance reasons. The supplements taken most often include vitamin C, E, the B-complex and iron. Vitamins and minerals in excess of the RDA (Recommended Daily Allowance) do not improve performance and can be toxic when consumed in large amounts. On the other hand, vegetarians and cyclists with low-calorie intakes may benefit from a multivitamin of mineral supplement. (Grandjean et al. 1994)
Muscle cramps – untying the knots
A cramp is an involuntary muscle contraction. It differs from normal muscle contractions, such as flexing your biceps.
What causes cramps?
No one knows for sure – but the key to treatment and prevention can often be found in the cause. Scientists know that several factors are associated with cramps.
- Muscles that are fatigued, injured or exposed to extreme temperatures may be particularly vulnerable to cramping.
- Dehydration may be the most important factor. Heat cramps seem to be more common in the beginning of the summer when people are not yet acclimatized to the heat and lose more electrolytes in their sweat. Keep the 94.7 and the Sun City classics in mind, which usually occurs at the time when the climate becomes a bit warmer.
- Electrolyte imbalance is also often cited as an underlying problem. The mineral potassium (found in bananas, for example) and sodium (found in table salt and may foods) are called electrolytes because they carry an electric charge that helps trigger muscles to contract and relax. Sweat loss and dehydration can disrupt the balance between potassium and sodium. A potassium sodium imbalance can lead to cramps. The muscle won’t return to normal until fluid is replaced and electrolyte balance is restored.
- Another possibility is mineral deficiency, or too little of certain minerals in your diet. The two most important of these are calcium and magnesium, which help muscles contract and relax.
- Muscle cramps may also stem from an underlying condition. Diseases such as clogging of the arteries (arteriosclerosis) or diabetes may be the source. Hope you don’t fall in this category!!!
How to treat and prevent cramping
Regardless of the cause, the treatment for cramps is the same. For immediate relief, gently stretch the muscle as best you can. When you stretch a contracted muscle, you increase the tension on the tendons, which are elastic bands that attach your muscles to your bones. If there is too much tension on a tendon, your nerves inform your brain that the tendon may be pulled off the bone. Your brain responds by sending a message for the cramped muscle to relax. Pressing on the muscle, massaging it, and applying ice for a few minutes while stretching also help the muscle to relax and “uncramp”. Stretching is a first aid treatment. It brings relief but it is short lived.
Try the following steps to avoid cramps:
- Drink lots of water: Prevent short-term dehydration by replacing as much fluid as possible while cycling. It is possible to lose as much as 600 – 700ml of sweat per hour while exercising vigorously on a hot day. Drink as much water as possible within an hour after exercise. Avoid long-term dehydration by drinking several glasses of water each day. Also check your weight before and after exercise. Assume that all lost weight is fluid and needs to be replaced that same day.
- Get enough potassium and sodium. Eat foods high in potassium such as bananas and oranges. Low-sugar sports drinks that contain potassium supplements can also be helpful if taken and during exercise.
- In the old days, coaches recommended salt tablets to replace the salt lost through sweat. But salt tablets are a NO-NO!! They tend to draw water from your bloodstream and may irritate your stomach.
- Build up other minerals. Make sure you get enough dietary calcium and magnesium. Good sources of calcium include milk, yogurt, salmon, sardines, shrimp, dark green leafy vegetables, and dried peas and beans. Vitamin C helps your body absorb calcium, whereas eating too much protein interferes with calcium absorption. Good sources of magnesium include nuts (especially almonds and cashews). Apricots, whole grains, dark green leafy vegetables, and soybeans.
- Wear proper clothing. Anything that interferes with blood circulation (cold weather, for example) can contribute to cramping. To avoid exposing your muscles to sudden and extreme changes in temperature, keep them covered. Examples include winter jackets for cycling, arm warmers, leg warmers and ear warmers (available at Hatfield Cycles). Also avoid tight clothes and taping. Cycling shorts that are too tight may restrict blood flow to the lower leg. Less blood to the muscles contributes to cramping.
- Get in shape. Although no one is immune to muscle cramps, poorly conditioned muscles appear to be most vulnerable. People who are unaccustomed to exercise will lose more sodium and potassium in their sweat then will those who regularly exercise in the heat. The Argus cycle race is a typical example of thousands of enthusiastic but unfit cyclists who are unable to finish the race because of cramp[s. This is a direct result of insufficient training.
- Stretch before cycling. In combination with a 10km slow ride which will be sufficient to increase blood flow to the major muscle groups.
- Never surprise your muscles – allow adequate time for your muscles to make adjustments. Break in new equipment such as shoes, pedals or frame. The muscles must become accustomed to the new angle.
- Ask about prescription drugs. Taking quinine tablets may help prevent persistent muscle cramps. Ask your doctor for advice.
Uncramp your work-out
MUSCLE CRAMPS MAY BE PAINFUL, BUT THEY NEEDN’T DEFEAT YOU. LOTS OF WATER, ADEQUATE ELECTROLYTES AND OTHER MINERALS, AND GOING EASY ON YOUR MUSCLES CAN HELP YOU “UNCRAMP” YOUR WORKOUT.
Remember : No amount of money spent on equipment, training, and coaching will help ensure a winning performance if you do not have the proper fuel in your tank.
Maj Etresia Terblanche – 1 Military Hospital
1. Grandjean, AC. And Ruud, JS (1994). Nutrition for cyclists. Clinics in Sports Medicine 13 (1): 235-47
2. Stamford, B. (1993) Muscle cramps – Untying the knots. The Physician and Sports medicine. Vol 21.No7.
TRAINING FOR PERFORMANCE; A "MUST READ" FOR EVERY SERIOUS CYCLIST!
If you ever want to be a serious contender in your bunch, you have to be able to train at the right intensity, for the right amount of time at the right time!
Open, read and study the Polar Performance Workshop and you will see how. You can also download a Training Zone Calculator and Exercise Set Tool for use with your heart rate monitor. Interval training will never be the same...
All credit goes to POLAR heart rate monitors for these indispensable training aids.
SAFETY FOR ALL OF US
Always wear your helmet
Always have eye contact with other road users (motor vehicle drivers)
Watch out for drivers of parked cars suddenly opening doors
Slow done in crowded areas
Signal all turns and stops
Ride predictably. Don't stop suddenly
Don't swear at or show signs to motorists. Don't ride in a bunch
Obey traffic lights and stop signs
Be alert when approaching intersections
"When I was riding, I came across a black cat that had been chased up a tree by a dog. The dog saw me and gave chase. The cat ran free, and I outran the dog. Cycling keeps the world in balance."
