FREE! VOL 41 ISSUE 5 41 YEARS OF CYCLING COVERAGE BICYCLEPAPER.COM JULY 2012 TRAINING The Four-Day Getaway Metabolic Testing BY BRUK BALLENGER, REAL REHAB Fat and oxygen are the two essential ingredients in aerobic metabolism id I put in enough base miles? that should be fueling most of your DWhy don’t I lose any weight with riding time. The key to improving all the riding I do? Is my anaerobic both cycling performance and body threshold high enough for race sea- weight management is to identify the son? These kinds of questions can heart rate range at which the body be addressed while there is still op- does this best, and then modify the portunity for training changes using training to improve it. The essence metabolic testing. of base building during training is to Sometimes called VO2 testing, ex- create the anatomical and physical ercise metabolic testing is when the air changes necessary to able the use that a cyclist inhales and exhales un- of fat and oxygen as primary fuel dergoes real-time gas analysis, along sources at ever-higher levels of ex- with heart rate and power monitoring, ercise intensity. The harder one can while riding. This is typically done in work without becoming anaerobic, a lab or gym setting, and preferably the more effectively one can manage on a rider’s own bike mounted to weight and endurance performance. an ergometer, which measures the Even sprinters need to have a solid amount of work done by the muscles. aerobic base in order to perform. When riding, the body kicks on the The term “anaerobic” refers to a aerobic metabolism to increase fuel level of exercise intensity where the supply to the muscles. The two pri- body can no longer rely on the com- One of the many trestles found on the Iron Horse Trail, which once was the path of the Chicago-Milwaukee-St. Paul mary fuels, fat and carbohydrates, are plicated pathway of fat breakdown to Railroad. Photo by Darren Dencklau used in varying ratios, and metabolic feed its needs, and must change over testing is all about the measurement to using a higher-octane fuel: carbohy- and manipulation of those ratios. see “TESTING” on pAGE 10 BY DARREN DENCKLAU A quick trip to the grocery store for provisions and my local outdoor shop for a gas canister, dehydrated needed some time away from it all — the city, the food, extra tubes and a patch kit, I then returned home MOUNTAIN BIKE I house, the phone, the computer, traffic, pollution ... to pack my sleeping bag, mat, tent, stove and new can- everything manmade was taking its toll on my attitude. ister, food, snacks, change of clothes, tools, repair kit, Dress Like a Mountain Biker Not to mention the long gray dreary Seattle winter. first aid kit, extra set of gloves, rain gear, and a couple The woods were calling my name. A few days prior of flasks filled with Pendleton Whisky (which makes BY SYLVIE ALLEN, PERSONAL TRAINER know what you’re doing on a cross to Memorial Day weekend it was decided that a self- for an effective pain reliever). I was road-ready within country or downhill rig. supported solo bike trip was exactly what I needed to a matter of hours. ome people think scars are sexy, The Cross-country Kit — reboot the system. Day One Sthey’ve done something gnarly I decided on further exploring the Iron Horse Trail and extreme, pushed their limits. Head to Toe The morning started early. I arrived in North Bend (IHT), a gravel and dirt road that once was the path of They can say whatever they want, Helmet intent on parking my van somewhere in town and then the Chicago-Milwaukee-St. Paul Railroad. Off limits to even though it might have been a This is a no-brainer, literally. No- ride up the road to Rattlesnake Lake where I would con- all motor vehicles, it stretches for more than 100 miles lame tip-over! Sure, a scar or two body rides without a helmet anymore, nect with the Iron Horse Trail. Suddenly remembering from North Bend, Wash., to the Columbia River — and might make them look sporty but I and if they do, don’t ride with them. how long the descent was the last time I rode from the beyond. After riding a section of it from Cle Elum to can testify that a guy picking a big Your choices: Cross-country or lake en route back to Seattle, parking at the Cedar Falls Seattle last summer, I wanted to find out how the trail crusty scab is not sexy! BMX styles. trailhead made more sense. Upon arrival, I dropped was further east. The plan was to start in North Bend My biggest scabs ever came from • A cross-country-style helmet will $20 in an envelope and stuck the camping permit on and pedal to Vantage, Wash., a tiny town located on diving under a chain at dusk. That offer lots of ventilation, adjustments, the dashboard. Since the permit asked for the campsite the Columbia, then ride back. I had four days to do it. was back in the cross-country days and usually the more expensive number I would be staying at overnight, and not know- In about an hour, my Gunnar Crosshairs made the wearing the ’ol spandex. I was covered it is, the lighter it is. Go with fit, ing exactly where I’d end up, I wrote, “Riding my bike semi-annual backyard morph from commuter bike to full in red oozing wounds, on my butt comfort, and whatever your wallet over the pass, camping location unknown.” on touring rig. Switching out the wheelset and mounting cheeks, thighs, and forearms, and can handle. After dialing in everything and taking a quick test front and rear racks is a quick process now, as I’ve had had to walk around the house like • A BMX version might be more your lap around the parking lot, I headed out. Soon after plenty of practice. I try to keep everything organized and Frankenstein in my underwear trying style if you’re into that look. This I departed I came upon a man pedaling a 1990s era ready to go at a moment’s notice and have discovered not to get things stuck to my skin. I’m option does add weight, features Specialized mountain bike with a BOB trailer towing that the key is to have two sets of wheels with tubes and not sure if that would qualify as sexy... less vents, and generally hinders behind. His trailer had a ton of gear in it and on top sat tires already mounted and store the racks with all of To avoid such occurrences, here comfort, although some models will a fishing pole. their parts taped to them. Simply throw the bike on the are a few tips on protection. But more offer “multiple impact protection” stand, mount, adjust the brakes, and there you have it. SEE “GETAWAy” on PAGE 8 importantly, how to look like you see “MTB EQUIPMENT” on pAGE 9 RACING NEWS TOURING ITALY LUMBERYARD Ryder Hesjedal finds his Dave Campbell recounts Portlanders now have a place in the history books by Italy's Route 11 and other new playground that won't winning the 2012 Giro d'Italia. Dolomite roads. leave them wet and muddy. PG 2 PG 6 PG 7 TRIVIA RACING Oh, Canada Writing History: Hesjedal Wins Giro d’Italia On May 27, Victoria’s Ryder Hesjedal be- ously close to Hesjedal’s second place in the BY DAVE CAMpbELL came the first Canadian rider to win a Grand general standings. None of the title contenders Tour — the Giro d’Italia. Hesjedal, who was — Rodriguez, Ivan Basso, Michele Scarponi — May 27th was a historic day for Canadian Cycling and indeed the Pacific Northwest, as second in the stand- seemed able or will- Victoria, British Columbia’s own Ryder Hesjedal claimed victory in the Giro d’Italia by a ings, 31 seconds ing to chase, and the scant 16 seconds. It is the first ever Grand Tour victory by a Canadian. This month we look behind Joaquim Garmin-Barracuda back at a nation long on the verge of truly breaking through in international cycling. Rodriguez (Spain, rider had to take Katusha) before matters into his own Q1. Prior to Hesjedal’s victory at the Giro, what was the best overall finish in a Grand Tour the start of the fi- hands. Making a by a Canadian and when? nal stage, erased huge effort in the Q2. Prior to his victory at the Giro, what was Ryder’s best Grand Tour finish? the deficit over the last five kilometers, Q3. Prior to Ryder’s Giro win, what was the only other major European international profes- 28.2km time trial he was able to con- sional stage race won by a Canadian and when? to finish 16 seconds trol the damage and Q4. What was the previous best finish by a Canadian in the Giro? ahead of the Span- cut the gap down by Q5. Although rarely mentioned, Ryder did stand on the podium at the Giro prior to his his- iard in the overall a minute and a half. toric 2012 victory, as a stage winner in the team time trial. He is one of two Canadians classification. Rodriguez jumped to do this and in successive years as well. Who was the other Canadian, what were the The Garmin- toward the end of teams, and when did this occur? Barracuda rider the stage to get back Q6.