More Q&A With a Cycling Coach

Dear Cycling Coach,

What is this “glycogen window” I keep hearing my dad talk about? Sounds like basically carte blanche to eat a bunch of sugary snacks just because he rode…

Lydia L, Portland, OR

Dear Lydia,

The glycogen window is legit! No less an authority than the National Institute of Health advises, in this article, “To maximize glycogen resynthesis after exercise, a carbohydrate supplement ...  should be consumed immediately after competition or a training bout.” In other words, you’ll recover from hard exercise better if you have a sweet snack right afterward. (Most articles agree that the window is about 30 minutes.) This doesn’t mean walking around the block justifies a whole package of red vines, though; “walkies” does not equal a “bout.” Also, not all snacks are created equal. I recommend sweetened yogurt, chocolate milk if you’ve got it, or some fruit (apple slices with peanut butter being my favorite). The NIH notes, “The addition of protein to a carbohydrate supplement may also increase the rate of glycogen storage due to the ability of protein and carbohydrate to act synergistically on insulin secretion.”

But you don’t need to take the NIH’s word for it! My own daughter did an elaborate experiment on this for her science project and you can read all about it here.

Dear Cycling Coach,

There’s a guy on my mountain biking team who’s always saying, “I’m gonna do bad in the race,” or, worse, “Oh, I’m not gonna try in the race.” It kinda bums me out and I’m sure he’s not doing himself any favors either. Any advice here?

Wally M, Mill Valley, CA

Dear Wally,

Without knowing your teammate I can only speculate, but I suppose his spoken sentiments are either performative (i.e., downplaying in advance any sense that he tried and failed, to save face), or are the public version of what he tells himself all the time. If I were his coach, I would try to draw him out a bit on that, and encourage him, and remind him how long it takes to get good at this very difficult sport.

If his utterances are indeed an echo of some interior monologue, he should be aware that negative self-talk can be very detrimental to an athlete, even beyond sport. A friend of mine, a licensed psychotherapist and founder of Ceely Sports, an athlete coaching company, discusses self-talk on his blog, here. He describes negative self-talk as “a natural psychological mechanism that all humans have” that tries to “problem-solve by pointing out your (real or imagined) errors and flaws.” He goes on to say, “Think of the inner critic as a linguistic personification of a primal survival mechanism. It’s useful, but tends to overreact and be a bit hyperbolic… The key is to know that your inner critic is just one of many voices, or internal mechanisms, that try to communicate information to you. Here’s the cool thing: you don’t have to believe everything ‘you’ think.” That is, you don’t have to listen to that negativity and let it become a self-fulfilling prophecy; you can take control of your internal narrative. Maybe you can convey this to your teammate, or forward him this post.

For a deeper exploration of this topic, see my post “Self-Talk in Action” here.

Dear Cycling Coach,

In last week’s column you referred to bike clothing as a “costume.” Nobody calls it that! If you’re supposed to be a coach why don’t you call it a “kit” like everybody else?

Lisa H, Charleston, SC

Dear Lisa,

Oh my goodness, you appear to have no idea how contentious the term “kit” can be. It was the topic of a highly animated email thread among my road cycling teammates. In fact, it’s a good thing our debate was confined to the emails (all gazillion of them) instead of a mid-ride discussion, because then it might have escalated into a riot. (Yes, I’m exaggerating.) I ended up getting three blog posts out of this fraught topic (so far) and you can read the final one here.

The short answer is, many feel “kit” is a Euro affectation, like “bidon,” and avoid it for reasons of taste, even though its meaning is plenty clear. I won’t call you out for using it, but I’ll ask you to extend me the same courtesy for “costume,” which I believe is the perfect term since compared to actual pro cyclists, the vast majority of us are posers (or poseurs in affected Euro parlance).

Dear Cycling Coach,

Should I use a bike computer? What are the benefits? Any downside, other than people thinking I’m a fitness dweeb?

Ben F, San Diego, CA

Dear Ben,

Given the prevalence of smart watches, and even smart rings, that can monitor sleep, heart rate, and blood oxygen levels, I doubt anyone will think you’re nerdy for using a bike computer. It might disturb the clean line of your handlebar, but trust me … nobody but you and other bike geeks are looking at that.

Meanwhile, bike computers really are handy, if for no other reason than tracking your mileage. Even a relatively cheap one like this Sigma can sync with your phone (and/or Strava) to serve as an automated training diary. I myself don’t use Strava but can still gamify my workouts by sending a snapshot to a pal, who reciprocates. We have an informal contest: who can beat 5,000 miles for the year, and by how much?

If you do get a bike computer you’ll be in good company. A while back I surveyed my road teammates and some other cyclists I know, and (as detailed here), 87% use a bike computer, and it’s not because they’re hardcore racers. Among those surveyed, 80% don’t follow a strict training program and only 17% (at the time of the survey) still raced regularly. In particular I find the heart rate data interesting. If you do a lot of solo rides, the arguably trivial data are even more welcome.

Dear Cycling Coach,

What’s the best way to deal with poison oak? Are we mountain bikers doomed to suffer that rash or is there a way to escape it?

Jill M, San Francisco, CA

Dear Jill,

Noting that you live in the Bay Area, which doesn’t feature very hot weather, I’ll suggest one really easy hack: wear long sleeves when you can. I almost always ride in leg and arm warmers and never have trouble with poison oak. Beyond that, I have learned that there is a really great way to prevent this rash even after exposure. You scrub your skin with a washcloth (and also soap, with Dawn dish soap being recommended). The washcloth makes all the difference in the world, as explained in this helpful video.

For more on poison oak and cycling, check out this post.

Dear Cycling Coach,

I am a budding young road racer in a dispute with my dad. I like to point my brake levers inward for better aerodynamics but my dad says I shouldn’t, simply on the basis that it looks stupid (or so he says). I say if it’s more aero, it’s worth it. Who’s right?

Megan G, Boston, MA

Dear Megan,

I am presumably of your father’s generation … whom do you honestly expect me to agree with? Look, your dad is right. The part of the lever you rest your hands on (that the rubber hoods cover) should point straight forward. This isn’t just the opinion of your wise father and me, but also the Union Cycliste Internationale (UCI), the governing body of road racing globally. A new UCI regulation actually prohibits inward-pointing levers as detailed here. This is supposedly for safety, but I really think it’s because the sport depends on sponsors, and the UCI grasps that if all dignity is removed from the peloton nobody will want anything to do with the image of cycling. So if your levers look like what’s below, straighten them out, quickfastninahurry.

I recently had a debate about this with a high school rider whom I coach, who (like you) seems to care only about aerodynamics with no regard for proper aesthetics. I compared inward-turned levers to putting ketchup on a hot dog, to which she replied, “What’s wrong with that?” No offense, Megan, but I really worry about your generation.

Dear Cycling Coach,

Last week in this column you mentioned “stealth training.” What exactly is that?

Jack F, Ventura, CA

Dear Jack,

Stealth training is when you could be riding with your pals, but instead you pretend you can’t go and then do a longer and/or harder ride solo, to try to improve your fitness faster. This solo ride is kept secret from your friends (sometimes to the point that you don’t even post it on Strava).

Sometimes mention of stealth training takes the form of a hurled accusation, quite possibly without merit. For example, when a pal declines an offer for a group ride, someone may well say, “Oh, sure you have a schedule conflict. I’ll bet you’re just looking to do some stealth training.”

For more on this topic click here.

Dear Cycling Coach,

What tools, etc. should I bring when I go mountain biking? I’m told that since my tires are tubeless, I should bring bacon strips. Huh? And besides flats, what should I be prepared for?

Suzie L, San Luis Obispo, CA

Dear Suzie,

“Bacon strip” is the nickname for these little tire plugs that you can stick into a hole in your tire, using a special tool. (Don’t worry, they’re actually vegan.) These plugs are helpful when the hole is too big for the sealant to plug up. Best of all, you don’t even need to remove the tire, so they can be really handy in a race. I’m not sure I can really recommend them, though, because I’ve never tried them myself, and I’ve watched seasoned mountain bikers—coaches, even—futz around with them without getting anywhere. Maybe my experience isn’t representative, though … you should ask around. Myself, I always bring a spare tube and just throw that in the tire (even if you were running tubeless before). That’s more foolproof.

Beyond the bacon strips and/or spare tube, you should bring food (energy bar, pop tart, PBJ, fruit) if your ride is much longer than an hour; tire levers; a pump (greener than a CO2 inflator); a patch kit; a multi-tool; one of those spiffy rechargeable taillights, mounted under your saddle; something to use as a tire boot; your phone; a chain tool if you know how to use it; and, last but not least, extra clothing. You never know when the weather will take a turn, and if you crash or have a mechanical you won’t be staying warm by working hard; you’ll be standing around getting cold. I was on a team ride recently and a kid crashed pretty hard. It took me fifteen minutes to patch him up, and since we were above 1,700 feet elevation, the temperature dropped quite a bit, down to the low forties, and a couple kids were freezing their asses off. If it had been a bit colder, and especially if it started raining or the wind picked up, they’d have been at risk of hypothermia.

(As a coach, I carry all kinds of stuff like tubes of various sizes, arm warmers in various sizes, a first aid kit, all kinds of tools, and extra food. More on that topic here.)

Dear Cycling Coach,

Is it true that cyclists have the highest pain threshold of any athlete?

Robert B, West Milford, NJ

Dear Robert,

I’m kind of afraid to answer that, because if I declared, for example, that cyclists were tougher than football players, I might get my ass kicked. But I do have some experience measuring cyclists’ pain thresholds, based on a methodology called the cold-pressor test described in this New Yorker article by Atul Gawande. As Gawande describes, when taking this test ballet dancers demonstrated far higher pain thresholds than nondancers. Several other articles also hold up dancers as the gold standard in pain tolerance. In my own study, all of us cyclists were able to outlast the cold-pressor test, something even the dancers hadn’t managed. You can read all about my experiment here. Suffice to say, even if we’re not the toughest of all athletes, we’re surely in the running.

Dear Cycling Coach,

There’s some disagreement on my high school mountain biking team about what bike is better: full suspension or a hardtail. One of my teammates insists that riding a hardtail will “make you a better rider.” Is this really true, or is she just saying that because it’s the kind of bike she has?

Scott H, Tallahassee, FL

Dear Scott,

Riding a hardtail not only makes you a better rider—it makes you a better person.

A Cycling Coach is a syndicated journalist whose advice column, “Ask a Cycling Coach,” appears in over 0 blogs worldwide.

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Cycling Spotlight - Stealth Training

Introduction

The term “stealth training” has been thrown around by bike racers for decades but perhaps hasn’t ever been formally defined. At the risk of diluting the intrigue by getting overly analytical, well … here I go.

The essence of stealth training

Stealth training, most would agree, is extra riding to get a leg up. Often, it’s done by a member of a team who thinks an extra workout here and there, done solo, might help him or her improve more quickly than his or her teammates. (A fellow blogger offers this description, which suggests that riding in the dark and/or cold is an essential part of stealth training. I don’t agree that it is.)

Of course everybody trains solo at least some of the time; where stealth training comes in is when you could be riding with your pals but aren’t. I was accused of this when I rode for UC Berkeley in 1991; every week I’d see a group of teammates cruising down Pinehurst while I was on the way up. When questioned, I explained I had to ride earlier due to my class schedule. This met with a skeptical “mm-hmm,” as though skipping class was no big deal; i.e., the real explanation must have been the idea of getting higher quality training on my own. (I didn’t, and had no illusions to that effect.)

Sometimes stealth training is simply a matter of tact. When I was at UC Santa Barbara I’d skip riding with teammates once a week when I had to do intervals, as I couldn’t bear to be around anybody when I did them. At first I tried to be up front about it, but others insisted we could all do intervals together and still get the job done. That lasted exactly one ride and then I went back to stealth training (i.e., “Sorry, I can’t ride Tuesday afternoons anymore … I have to work.”)

Sometimes stealth training targets friends instead of teammates. In high school, I started riding every day with my new friend Pete (whom I’d met at a bike race). We were fairly well matched (though he was faster). The problem was, Pete had formerly ridden every day with another friend, and when he three of us rode together, this friend just couldn’t keep up. Pete could have made some excuse for breaking off their arrangement, like something to do with his schedule, and then Pete and I could have started our own ride that met somewhere else, but Pete didn’t want to lie—at least, he didn’t want to tell that particular lie. Instead, he told his friend, “You can’t ride with us anymore because Dana doesn’t like you.” This wasn’t entirely false, but it wasn’t the whole truth, and sure wasn’t very nice. (In case you feel bad for the third guy, don’t worry: a few years later he came past me in the collegiate national championship road race, whacked me upside the helmet, told me to get a haircut, attacked, and soloed to victory. I kid you not.)

The funniest accusation of stealth training I’ve had was from the leader of the UC Berkeley team. This came the day after a road race in which I’d beaten him. I hadn’t intended to beat him. We had a guy up the road in a two-man breakaway, so we weren’t chasing. Toward the end of the race I figured our star could win the field sprint for third, and I offered him a lead-out. He was still sulking about having missed the break; he was one of these guys who thinks that getting third when your teammate wins is still losing. He turned down my offer, so I got a sweet lead-out from another teammate and won the field sprint myself.

When I encountered this team leader at the next day’s criterium he said, “So, did you go out for a little stealth training ride yesterday evening?” I was taken aback. What kind of idiot did he take me for—I mean, who thinks it’s a good idea to get in extra training between two days of racing? Moreover, he seemed irked by the idea, as if after beating him in one race I decided to totally overturn our team hierarchy via secret solo rides. It was bizarre.

“No, I didn’t do any ‘stealth training’ yesterday,” I assured him. He glowered at me. “Dana, I saw you,” he said acidly. Turns out he’d seen me riding home from my girlfriend’s apartment (still in my team kit, as I’d gone there straight from the race). It was just a misunderstanding, easily cleared up when my girlfriend vouched for me.  (Yes, this guy actually fact-checked me. That’s how convinced he was of my treachery.)

Fortunately, accusations of stealth training are usually given (and taken) more lightly. Here’s an exchange from an old bike team email thread: 

Ceely:  Anybody got tomorrow (Memorial Day) off? Wanna ride?

Lucas [early the next morning]: No riding for me today, enjoy.

Kromer: Look for Lucas doing stealth training today. Probably a double Morgan [Territory].

Lucas: Today that’s Dana and Craig, I heard they were meeting at Wildcat and San Pablo Dam Road at 5:30 this morning.

Can stealth training involve more than one rider? Sure, if a few are going rogue together. Did this 5:30 ride count as stealth training? Yeah, I suppose it did. Craig and I were training for the Everest Challenge, which means riding Mount Diablo twice, so in the interests of not taking the whole day (which would piss off our wives), we needed to make our ride “surgical”—i.e., minimal time spent waiting around for stragglers, latecomers, or people who think it’s perfectly reasonable to stop in Danville for coffee. By scheduling the ride at 5:30 and notifying teammates only by word of mouth, we kept the group small (i.e., limited to a select crew of complete nutters).

My favorite stealth training technique, back when I rode more with the team, was to do tons of hard winter riding on the indoor trainer so that, during the early season, I could miss several team rides in a row, then show up saying how out of shape I was, and hope to surprise everyone in the famous Walking Man sprint. (This almost never worked, by the way.)

Modern stealth training

The email exchange quoted above was from before everybody was on Strava. I’m not actually a Strava user myself, so I’m no authority on how it fits in with stealth training, but this article suggests that some riders will withhold posting some of their workouts as a stealth training technique. I polled my road team on this topic, and right away a teammate replied, “It for sure goes on!” He even named a local team that’s apparently fairly notorious for this. Another teammate replied, “I don’t post any ride where I maintain more than 500 watts for over 60 minutes. So I throw away a lot of rides.” I think he’s kidding. (Or is he?)

Of course, a lot of the value of Strava is that you can see how fast a rider has been going, and thus how hard he’s been training, even when you’re not able to witness it firsthand. This could help you spy on your rivals, but also makes you vulnerable to being spied on yourself. I coach a high school mountain bike team, and during a recent ride, I brought up the topic of Strava and stealth training to a fellow coach. As we watched Lincoln, our fastest rider, leave us in the dust, the fellow coach said, “To really throw people off, Lincoln and I should just trade Garmins at the beginning of the ride!”

Coaching and stealth training

As a coach, I encourage extra training because I hold practice only three times a week, and the more advanced riders ought to be doing more. Not all riders are comfortable hitting the trails solo, so a couple of times I’ve loaned a trainer to a rider who is coming back from illness or injury, to help him or her return to fitness faster.

Several times I’ve had an ambitious rider email me asking if he or she can meet up with the team but then break off and do a totally different ride (perhaps even a road ride) with another teammate. I ignore these emails, and explain later, “Look, if you two want to cut practice, and go do some ride I don’t know about, that’s fine. But the moment you show up for the team ride, I’m responsible for you, so no, you can’t go off in other direction where I can’t provide supervision or assistance.” It’s surprising how hard it’s been for me to get this idea across. What part of “stealth” do these riders not understand?

At least half of my team’s riders do extra workouts on a regular basis, which begs the question, why not just add another practice? The convenient answer is that it would be hard to line up enough coaches. Beyond that, it might make it harder to recruit new riders, who might not want that much training, thank you very much.

But there’s a bigger reason not to add another practice: I love the initiative that stealth training requires. Recently, on a non-team-practice day, I headed out for a solo ride of my own. Fifteen minutes in, I encountered one of my riders at the Summit Reservoir in Berkeley, a common cyclist gathering point, waiting to meet some others. I’m not sure how she arranged this, because she wasn’t sure who these other riders even were. “Are you the riders I’m supposed to be meeting up with?” she was asking. Another five minutes into my ride, descending Central Park Drive, I encountered another of my riders, hammering up the climb towards me in a small group from a rival team. Ten minutes later I came upon a fellow coach, riding solo. He is a relative newcomer to cycling, having picked it up when his daughter joined the team, and was no doubt shoring up his fitness to better keep up with the youngsters. How cool is that … four stealth training missions, all in one evening!

My enthusiasm here doesn’t just come from the obvious fitness benefit. My main goal as a coach isn’t to get top race results from any individual rider, or even from the team as a whole. My main goal is to turn these kids into lifelong cyclists. I love seeing my riders out there stealth training, partaking of the sport without being led along by coaches and teammates.

I’m especially stoked when I encounter a former member of the high school team, who has now graduated and gone off to college, putting in some miles while home for winter or spring break, just for the pleasure of it. When I see that, I know the program has done its job. It is my earnest hope that most of our current riders will bring their bikes with them to college and keep at it, even if they don’t have a team to ride with. Today’s stealth ride becomes tomorrow’s … ride.

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