Good News Travels Fast ( Chico Racing Newsletter with 2012 Crank the Shield Training Plan Info)

Check it Out Here (link expired but you can still sign up for the 2012 Crank the Shield Training Plan HERE)




And Please Check out My Ebook on Endurance Mountain Bike Racing

Endurance Mountain Bike Racing - Training, Tactics and Strategies for Success - 
 - A concise and complete resource to perform your best at Mountain Bike Racing
 - A step by step process to make your race 'just about pedaling' 
 - includes equipment lists, training considerations, 
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Just the Book$9.99 CAD Book + Personal Session$109.99 CAD Book + 4 Personal Sessions$299.99 CAD

Official 2012 Crank the Shield Training Plan

Chico Racing's Crank the Shield 2012 is going to be HARD!!!  How will you Prepare ? 

Passive Stretching Meta Study

Neat Meta-Study showing that we want to generally avoid static stretching (stretch and hold) before exercise. I have suggested in the past, and still maintain, that there are situations where we would stretch prior to exercise (or even stretch cold) depending on where our flexibility is at. The main situation that I see allowing for improvement of performance would with a flexibility issue hindering performance through poor position, cramping or pain. 

Compression Garments worth a try between key workouts or races ?

Below study caught my eye during the weekly survey of literature. Basically for athletes doing multiple workouts back to back or double race weekends or stage races there seems to be a benefit to wearing compression garments (full length lower body in this experiment). 1-1.5% improvement in TT times and minimal chance of negative affects. 

Will you buy in ? 

J Strength Cond Res. 2012 Feb;26(2):480-6.

Positive effect of lower body compression garments on subsequent 40-kM cycling time trialperformance.

de Glanville KM, Hamlin MJ.

Source

Department of Social Science, Parks, Recreation, Tourism and Sport, Lincoln University, Christchurch, New Zealand.

Abstract

This study aimed to investigate the effect of wearing graduated compression garments during recovery on subsequent 40-km time trial performance. In a randomized single-blind crossover experiment, 14 trained multisport male athletes (mean ± SD: age 33.8 ± 6.8 years, 40-km time 66:11 ± 2:10 minutes:seconds) were given a graduated full-leg-length compressive garment (76% Meryl Elastane, 24% Lycra) or a similar-looking noncompressive placebo garment (92% Polyester, 8% Spandex) to wear continuously for 24 hours after performing an initial 40-km time trial in their normal cyclingattire. After the 24-hour recovery period, the compression (or placebo) garments were removed, and a second 40-km time trial was then completed to gauge the effect of each garment on subsequent performance. One week later, the groups were reversed and testing procedures repeated. The participant's hydration status, nutritional intake, and training were similar before each set of trials. Performance time in the second time trial was substantially improved with compression compared with placebo garments (1.2 ± 0.4%, mean ± 90% confidence interval). This improvement resulted in a substantially higher average power output after wearing the compression garment compared with that after wearing the placebo garment (3.3 ± 1.1%). Differences in oxygen cost and rating of perceived exertion between groups were trivial or unclear. The wearing of graduated compressive garments during recovery is likely to be worthwhile and unlikely to be harmful for well-trained endurance athletes.

Hammer Nutrition 15 Simple Ways to Improve Your Performance

Check out this lecture on Nutrition from the folks at Hammer Nutrition

Big Take Away Points that I seem to deal with often below around the video !