RBR Newsletter

Issue No. 652 1/15/2015: The Debate Over the Merits of Stretching
ISSN 1536-4143
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In This Issue
1. From the Top: The Debate Over the Merits of Stretching
2. News & Reviews: Stretching Doesn't Deliver; Why Stretching May Help You
3. Question of the Week: What Factor is Most Important in Helping You Meet Your
2015 Goals?
4. Ask Coach Fred: Am I Overtraining?
5. Classifieds: Cycling Products from our Sponsors
6. Jim's Tech Talk: More Bike-Cleaning and Care Tips
7. No Problem: Worried About Losing Your Fitness Over the Winter?
8. Quick Tips: Dry Lube Your Cleats for Easy In and Out
9. Cadence: Women on Wheels: Getting Back in the Saddle After an Injury or
Illness
10. RBR eBookstore: eArticles & eBooks for the Season
==================================
1. FROM THE TOP -- Views from the Editor
The Debate Over the Merits of Stretching
In early December, Dr. Gabe Mirkin emailed me an article that had run in his November
30 newsletter that was titled Stretching Doesnt Deliver. He had tailored it specifically for
RBR, but it was by and large the same article as had run on his site.
My interest was piqued, and I read the article. I came away confused by what I had read,
though, and I was not alone.
In short order, I had received a couple of emails from RBR readers who also had read the
article on Dr. Mirkins site, noting that it seemed to fly in the face of advice that numerous
RBR authors and contributors had offered about stretching over the years.
Reader Trenton Pitts wrote: There seems to be just as much negative as positive
commentary on stretching. I am at a loss to understand when and if I should be stretching.
The most positive commentary seems to be about PNF, but when it should be done in a
day's exercise program is not addressed. I am confused.
And reader Neil Taylor wrote: I would like to open a discussion about stretching. Recently I
purchased John Hughes eArticle "Cycling Past 50, 60 and Beyond: Fit For Life." On page

29, under the heading of flexibility, he discusses stretching: As people age, muscles often
become tighter and shorter for a very simple reason: they arent used as much and arent
extended to the full range of motion. Stretching will improve range of motion, reduce
muscular stiffness and make it easier to do activities of daily living. The ACSM recommends
stretching at least twice a week."
Then recently Dr. Mirkin wrote this in his newsletter: "Whenever I see someone stretching
before cycling, I worry that the person doesnt know much about training. You shouldnt
stretch before a competition because stretching weakens muscles. You shouldnt stretch
after hard exercise because stretching muscles that are already damaged by intense
exercise delays recovery and increases risk for injury. You waste your time stretching
because you cannot lengthen muscles or tendons by stretching anyway."
Dr. Mirkin provides excellent biological-mechanical reasons as to why stretching will not
work.
But I am wondering if, when dealing with the human body, medicine may neglect the
psychological component. In Dr. Mirkin's newsletter, stretching deals with the body as a
machine, which can be measured, but the psychological and power of the mind is not
discussed in terms of its influence over the body.
Can the power of the mind influence a persons well-being and so gain a healthful benefit
from stretching. For example, after a ride the rider consciously says I am going to enjoy a
stretch, and so the rider goes through the motions of stretching, and mental satisfaction is
gained. Dr. Mirkin points out that the muscle will contract to its former state, but the
satisfaction may be a mental reward. Or is the body a machine? Can a person actually
benefit from stretching?
While I greatly respect Dr. Mirkin, I feel that a human is not a machine and the spiritual and
psychological dimensions are missing, and there must be some allowance made for these
systems. Thats often a shortfall with the medical model. Thanks, Neil
I had some questions of my own for Dr. Mirkin and asked him to clarify some of the
information that what most confusing to me in the article. He was happy to do so.
I then asked Coach John Hughes to provide a counterpoint to Dr. Mirkins article. He, too,
was happy to do so, as both a long-time proponent of stretchings value for himself,
personally, and for his clients over the years.
What follows, then, in todays News & Reviews section, is a point-counterpoint debate on
the merits of stretching. First, Dr. Mirkins article, followed by Coach Hughes. Because of
their length, were devoting the entire section to these pieces.
I think youll find both quite interesting. I urge you to read them carefully.
Before you read them, though, let me give you a quick rundown of your own votes on
stretching in a reader poll from a couple of weeks ago. We asked how often you stretch, and
you replied:
Daily. 17%
4-5 days a week. 12%
2-4 days a week. 21%
Seldom. 36%
Never. 14%

So, fully 50% of you stretch at least 2-4 days a week. And only 14% never stretch. Read
on.
--- John Marsh
Comment
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2. NEWS & REVIEWS
Stretching Doesn't Deliver
By Gabe Mirkin, MD

Whenever I see someone stretching before cycling, I worry that the person doesnt know
much about training. You shouldnt stretch before a competition because stretching weakens
muscles. You shouldnt stretch after hard exercise because stretching muscles that are
already damaged by intense exercise delays recovery and increases risk for injury. You
waste your time stretching because you cannot lengthen muscles or tendons by stretching
anyway.
Extensive Research shows that stretching:
* does not lengthen muscles (Clinical Biomechanics. June 2014;29(6):636-642),
* does not prevent sports injuries (Clinical Journal of Sports Medicine, March 2005),
* does not prevent muscle soreness that follows vigorous exercise (Cochrane Database of
Systematic Reviews 2007, Issue 4),
* decreases muscle strength when done before competition (Journal of Bodywork and
Movement Therapies, April 2006),
* limits how fast you can run (The Scandinavian Journal of Medicine and Science in Sports,
April 2013, & Sports Science, May 2005), and
* limits how high you can jump (The Journal of Strength and Conditioning Research, April
2013).
Stretching Does Not Lengthen Muscles
You can make a muscle longer while you are stretching, but after you finish stretching, the
muscle returns to its former length. People who stretch regularly, such as gymnasts and
people who do yoga, can stretch further than non-stretchers because they can tolerate
more pain while they stretch. Stretching a muscle pulls on nerve fibers in the muscle to
cause pain, so you stop stretching when it hurts. When a person is given an anesthetic, he
can stretch much further because he feels less pain. Regular stretchers stretch so often that
they feel pain later than non-stretchers do and they learn to tolerate more pain when they
stretch.
If muscles did remain stretched, stretching would harm you because the overstretched
muscle would lose its elasticity and be much weaker. Placing animals in muscle-stretching
casts for several weeks can cause the muscles to grow extra units called sarcomeres, but
muscles return to their original length soon after the cast is removed.
How Muscles Move Your Body
Every muscle in your body is made up of thousands of individual fibers. Each muscle fiber is
composed of sarcomeres; repeated similar blocks, lined end-to-end to form the rope-like
fibers. Each sarcomere touches the sarcomere next to it at the Z line (see diagram).
Muscles move your body by contracting, which shortens each muscle fiber. Muscles do not
shorten (contract) equally throughout their lengths. Muscles contract only at each of the
thousands of sarcomeres. It is the cumulative shortening of thousands of sarcomeres that
shorten fibers to make muscles contract and move your body.
The Chemistry of a Muscle Contraction
Look at diagram below. This is the chemical structure of a sarcomere. A sarcomere contains
two chemicals: actin and myosin. The actin chemicals line up between myosin chemicals
above and below them. The actins slide toward each other to shorten the sarcomere. When
thousands of sarcomeres shorten together at the same time, the entire muscle contracts.
Stretching Does Not Prevent Sports Injuries
Muscles and tendons tear when the force applied to them is greater than their inherent
strength, so anything that makes a muscle stronger helps to prevent injuries. Lifting
weights prevents injuries by making muscle fibers stronger. Stretching does not strengthen
muscles so it does not prevent injuries such as shin splints, bone stress fractures, sprains or
strains.

Stretching Does Not Prevent Next-Day Muscle Soreness

A review of 12 studies published over the last 25 years shows that stretching does not
prevent muscle soreness that occurs eight to 24 hours after you exercise vigorously (The
British Journal of Sports Medicine, December 2011; 45:15 1249-1250). Researchers in
Australia reviewed five studies, involving 77 subjects, to show that stretching does not
prevent next-day muscle soreness (British Medical Journal, December 2007; 325:468-70
and 451-2).
To enlarge a muscle and make it stronger, you have to put enough force on it to feel a
"burn" during exercise and damage that muscle. That is why proper training requires some
degree of muscle soreness on the day after an intense workout. Athletes train by taking a
hard workout, feeling sore the next day, and then taking easy workouts for as many days as
it takes for the soreness to go away. Since stretching does not reduce muscle soreness,
stretching will not help you to recover faster from hard exercise. The best way to recover
from exhausting competition is to move with little pressure on muscles, such as cycling at a
relaxed pace (American Journal of Physical Medicine & Rehabilitation, June 2007).
Stretching Before Exercising Weakens Muscles
Elite college sprinters were timed in 20-meter sprints, with and without prior multiple 30second stretches of their leg muscles. Both active and passive stretching slowed them down
(Journal of Sports Science, May 2005). Stretching before competition or training weakens
muscles. Stretching prevents you from lifting your heaviest weights or running your fastest
miles. It limits how high you can jump, and how fast you can run (Scand J Med Sci Sports.
2013 Mar;23(2):131-48 and J Strength Cond Res. 2013 Apr;27(4):973-7).
Stretching weakens muscles temporarily by almost 5.5 percent. The longer you hold the
stretch, the more strength you lose. Holding a stretch for more than 90 seconds markedly
reduces strength in that muscle. Stretching reduces power: how hard you can hit a baseball
or tennis ball, or how fast you can swim, run or pedal. When you stretch a muscle, you pull
on the muscle fibers and stretch apart each fiber at the thousands of Z lines. This damage
occurs only at the Z lines throughout the length of the muscle fiber, to weaken the entire
muscle. On the other hand, warming up makes muscles more pliable, so it helps you to run
faster and lift heavier, and to prevent injuries.
Stretching Does Not Warm Up Muscles
Stretching can never be considered warming up. Holding a muscle contraction does not
generate much heat and therefore does not warm up muscles. Warm up by starting out
your exercise slowly and gradually increasing the intensity. This raises muscle temperature
to make muscles more pliable and resistant to injury. Since almost 80 percent of the energy
used to power muscles is lost as heat, you must contract and relax muscles continuously to
generate the heat necessary to raise muscle temperature.
Prolonged Stretching Limits the Ability of Muscles to Store Energy
Muscles are like rubber bands. They stretch and contract with each muscle movement. This
constant stretching and contracting stores energy. For example, when you run, you land on
your foot and the muscle stops contracting suddenly. The force of your foot striking the
ground is stored in your muscles and tendons and this energy is released immediately to
drive you forward. Your foot hits the ground with a force equal to three times your body
weight when you run at a pace of six minutes per mile.
Up to 70 percent of the force of your foot strike is stored in your Achilles tendon and other
tendons. This energy is released by your muscles and tendons to drive you forward for your
next step. Stretching decreases the amount of energy you can store in muscles and tendons
and therefore weakens you. You have less stored energy to drive you forward, so you have
to slow down.

Proprioceptive Neuromuscular Facilitation

After reading all these negative remarks about stretching, you may ask if there is any good
scientific data to show that stretching can benefit exercisers. Good data show that athletes
can become stronger by stretching their tendons before they contract a muscle. The longer
a tendon, the greater the torque the muscle can put on a joint, and the more force it can
generate to make you faster and stronger. Passive stretches do not do this. It is more
effective to try proprioceptive neuromuscular facilitation (PNF), in which the athlete
stretches his tendons and then tries to contract the muscles from the lengthened position.
Gymnasts have been shown to increase their flexibility more after PNF stretching than after
static stretching (Journal of Sports Medicine and Fitness, December 2014). In fact many
athletes incorporate plyometrics into their training programs. For example, they jump off a
series of steps consecutively. Their leg tendons are stretched when they land and they
contract their stretched muscles to do their next jump. However, this has been shown to
increase their chances of injuring themselves.
Gabe Mirkin, M.D., is a sports medicine doctor and fitness guru. A practicing physician for
more than 50 years and a radio talk show host for 25 years, Dr. Mirkin has run more than
40 marathons and is now a serious tandem bike rider with his wife, Diana, often doing 3060 miles in an outing. His website is http://drmirkin.com/.
___________________________________
Why Stretching May Help You
By Coach John Hughes
Note the title of this piece Why Stretching May Help You. Each cyclist is an experiment of
one with different goals, and different strengths and weaknesses. Thats what makes
coaching interesting!
As a coach I look holistically at all the variables that will help a cyclist reach that persons
goals. I stay current on the latest research, but I also interpret that research carefully to
see if it is or is not applicable to a specific client.
My client Jays areas to work on are different from Ellens. Jays goal is an age-group medal
in the time trial. Ellens goal is to complete a century. Jay doesnt even come close to
touching his toes. If he were more flexible, then he could ride with a flatter back, be more
aerodynamic and go faster. Ellen can put her palms on the floor and stretching isnt
necessary for her performance, but she has a weak core, so core strength exercises are
important.
My oldest daughter is a resident at St. Joseph Hospital in Denver. Shes taught me to
interpret experimental results carefully to see if the claimed result is a) valid and b)
applicable. A study published in the BMJ (British Medical Journal) examined claims made by
the popular TV M.D. Dr. Oz. The study concluded that only 46% of his recommendations
were valid! (BMJ, December, 2014) Just because an expertincluding metells you
something, test it and verify if for yourself.
Scientific Experiments Test Specific Hypotheses
A scientific experiment is designed to test a specific hypothesis. For example, does preexercise stretching have any effect on maximum power? A study of elite college runners
concluded that both active and passive stretching before sprinting slowed them down.
(Journal of Sports Science, May 2005).

What if the experiment is whether riding with a flatter back reduces drag and increases time
trial speed? Yes, a flatter back improves aerodynamics and has a positive effect on speed. A
flatter back is the result of improved flexibility.
How does this apply to Joe, whose goal is to go as fast as possible? From the first
experiment we conclude that he shouldnt stretch before a hard training session or race.
From the second experiment we conclude that he should stretch almost daily at some other
time to improve his flexibility and performance.
If you do a hard ride to build power or speed, then you suffer micro-tears in your muscles,
and stretching wont help to repair these tears. Does this mean that stretching should never
be part of a recovery program? Ellen is training for endurance, and riding at a
conversational pace she does little muscle damage. She is stiff the day after her long ride,
and stretching will relieve the stiffness so that she a) feels better, and b) can resume
training sooner. For more information on stretching and recovery see my eArticle Optimal
Recovery for Improved Performance.
In most cases stretching helps my clients. Heres how:
More Power. One of the reasons that Fabian Cancellera is so fast is because of his
flexibility (which is partially hereditary). He can place his hands flat on the floor behind his
heels! Because of his flexibility he can rotate his pelvis farther forward when time trialing.
This allows him to use his gluteals more (big butt muscles) to get more power. Even if you
dont race, making better use of your glutes will make you a better climber, for example.
More aerodynamic. Only two of my clients (one is 74 years old!) time trial, but all of my
clients ride in the wind. Greater flexibility improves their ability to stay in the drops.
More on-the-bike comfort. Most of my clients are endurance riders. In their events they
ride against the clock and the clock doesnt stop when theyre off the bike. Improved
comfort means less time off the bike. Try this experiment: Stand bent over about 45
degrees with your hands on a table and with your back arched just a little. Lift your head to
see ahead and note how much you use your neck muscles. Now flatten your back and notice
how your head rises and visibility improves without muscle fatigue!
Relieve ride discomfort. One of our last warm days in Colorado I climbed for three hours
up a canyon. My back got tighter and the last half-hour my glutes were screaming. At home
I do the cat stretch on my hands and knees, alternating arching the back and then pushing
my stomach down to bend the back the other way. Starting back down the canyon I did the
same stretch on the bike (always looking ahead!) and, other than those pesky glutes, had a
pain-free, enjoyable ride home.
Faster return to training. After dinner while watching TV I stretched for about 10
minutes, paying particular attention to my glutes. The next day my glutes had loosened up
enough that I could ride again with pleasure.
Wait a minute, you say. Research shows that stretching doesnt lengthen muscles or
tendons. How can it possibly improve flexibility?
Try this experiment: stand, stretch your arms overhead and interweave your fingers so that
your palms are facing the ceiling. Slowly bend at the waist, moving your hands toward your
toes. Just stretch until it feels tight, not until it starts to hurt. Hang there for a count of 10,
then straighten back up. Do this a half-dozen times.
Are your hands getting closer to the floor? The first time you bent over you went as far as
your normal range of motion, but your muscles were still partly contracted. Those six

repeats reduced how much your muscles were contracted and increased your range of
motion.
Stretching also helps:
Restore range of motion. When you ride, your feet make circles, with your legs going
through a limited range of motion, neither fully extending (except when climbing out of the
saddle) nor fully flexing. As a result, your muscles get tight and you lose range of motion.
Stretching returns your partially contracted muscle fibers to their normal extension.
Dealing with cramps. Research suggests that muscles that get accustomed to being
shorter are more vulnerable to cramping, i.e., muscles that arent stretched and are
exercised in a shortened position like riding. You can reduce the probability of cramping by
stretching regularly. If you cramp, stretch gently to relieve the cramp and then move the
affected muscle gently through its range of motion without making it work enough to cramp
again. For more information see my eArticle Preventing and Treating Cramps.
Prevent overtraining. Research with Nordic skiers shows that the best indicator of
potential overtraining is the skiers attitude. Is the skier excited about training the next day?
Or dreading it?
As reader Neil Taylor suggested in his remarks about stretching, stretching just plain feels
good and improves ones mood! By letting go physically and letting a muscle loosen up, one
can also let go mentally, which may reduce anxiety about training. And if youre not stiff
when you roll out of bed, youre probably more excited about getting on the bike again.
Aid activities of daily living. Im 65, and most of my clients are in their 50s, 60s and
beyond. We have twin goals: to continue to do the sports we love and to continue to live
healthy, normal, active lives for as long as possible. The normal condition for most muscles
is to be partially contracted. When you are sitting down, your arm and shoulder muscles
arent at full extension. While writing Distance Cycling, I spent too many days and hours
working on the computer. My upper body got so tight that I couldnt reach the pretzels on
the top shelf in the kitchen! Stretching helped.
Reduce day-to-day discomfort. When you are sitting, your hip flexors are partially
contracted. (Theyre the muscles you use to raise your leg.) We all sit too much and, unless
stretched, partial contraction becomes the normal position for our hip flexors. This pulls the
back out of alignment, resulting in low back pain. You know you need a strong core to hold
your pelvis in the proper position. But tight hip flexors and strong core muscles are pulling
your pelvis in opposite directions! Both core strength and flexibility are necessary for a
healthy back.
Aging gracefully. Falling isnt graceful! Chronic upper body tightness results in poor
posture. Poor posture results in poorer balance. Falls are the number one accident for us
older folks!
Part of aging for most people is losing range of motion, another example of use it or lose
it. The American College of Sports Medicine recommends doing some form of flexibility
exercise at least twice a week.
When should you stretch?
The purpose of a warm-up is to raise the temperature of your muscles. Most forms of
stretching arent active enough to do that and may reduce peak muscle power. Coach Dan
Kehlenbachs Dynamic Flexibility Training for Cyclists does raise the temperature of
your muscles and is an effective warm-up, as is moderate-intensity riding.

Why do most pros stretch before a competition? Dont their trainers know better? They
stretch just enough to be sure that they have normal range of motion, and then exercise
more vigorously to warm their muscles.
Stretching after you get off the bike will relieve immediate muscle tightness, but wont
prevent Delayed Onset Muscle Soreness (DOMS), the way my glutes felt the day after the
hard climb. It its convenient, stretch while having a post-ride recovery snack. But if you
dont have time, dont worry; you can stretch later.
Thinking holistically, the purpose of stretching is to increase flexibility. Since thats the goal,
when you should stretch is pretty flexible (pun intended). In general its easier to loosen up
your muscles when theyre warm, so stretching later in the day is better than with your first
cup of coffee. I know that, but I still usually stretch with my coffee because thats a
convenient time for me. Some is better than none!
How should you stretch?
Many of us remember Bob Andersons classic book, Stretching, and have an image of
sitting on the floor bent forward and holding a stretch for at least 30 seconds. Thats static
stretching.
There are many modalities of stretching represented among RBR authors: static stretching,
Kehlenbachs Dynamic Stretching, Alan Bragmans Active Isolated Stretching, Joe and
Maria Kitas Yoga. Using a hard foam roller on your muscles and massage also relieve
tightness and improve flexibility.
Which one is best? Remember the second sentence of this article? Each cyclist is an
experiment of one with different goals, and different strengths and weaknesses. The
answer is: Whichever form of stretching that you like, works best for you, and that you will
actually do!
Every one of my clients, if he or she stretches regularly, improves flexibility. For all of the
reasons noted above, increasing your flexibility will both make you a better rider and a
healthier person.
Comment
==================================
IN THE RBR eBOOKSTORE

eArticles, eBooks for Winter 2014

Weve got a slew of new titles for your off-season (or in-season, if youre in the Southern
Hemisphere!) reading pleasure.

Dynamic Conditioning Monthly - Part 1: Base Building, by Coach Dan Kehlenbach,

a dynamic condition expert. Part 1 of a 5-part series of monthly dynamic conditioning
workouts. Each months workout regimen will build on the last.

Cycling Past 60, Part 1: For Health, by Coach John Hughes, author of our best-selling
Cycling Past 50 Series. Hes putting a finer point on some of the bodys physiological
changes, and the things we can do to remain healthy cyclists, in our 60s and beyond.

Dynamic Conditioning Monthly - Part 2: Basic Strength Building, by Coach Dan

Kehlenbach. Part 2 of a 5-part series of monthly dynamic conditioning workouts.

Keeping Off the Pounds, by Coach David Ertl, author of 2013s years best-selling
eBook Pedal Off the Pounds. This new eArticle focuses on nutrition and management
strategies for keeping the weight off during the off-season a time when many roadies
tend to eat, drink and be merry as their mid-sections grow!

Strength Training for Cyclists SYSTEM. Coach Harvey Newtons bible of resistance
training is tailored specifically for cyclists; the SYSTEM includes a newly updated 132page manual, DVD and quick guide. As we age, the need for resistance training grows,
because muscle mass and bone density begin to decline.

Dynamic Conditioning Monthly - Part 3: Power Development, by Coach Dan

Kehlenbach. Part 2 of a 5-part series of monthly dynamic conditioning workouts.
___________________________________
And last years best-seller, to help you shed those extra pounds:
In Pedal Off the Pounds, USA Cycling Level 1 Coach David Ertl eschews diet book
gimmickry for the hard truth, detailed nutritional and dietary knowledge, and a proven
approach to weight loss for cyclists whether weight loss alone is your goal, or whether
losing weight and simultaneously training to improve cycling performance is your goal.
___________________________________
Quick Links to View:
All eArticles: http://www.roadbikerider.com/earticles
All eBooks: http://www.roadbikerider.com/ebooks
==================================
3. QUESTION OF THE WEEK
What Factor is Most Important in Helping You Meet Your 2015 Goals?
Answer at http://www.roadbikerider.com/question-of-week , where you can also find an
archive of previous poll results.
Comment
==================================
4. ASK COACH FRED -- Training & Nutrition Tips
Am I Overtraining?
Question:
Because I live in Ohio, I'm stuck inside on the trainer. My typical week includes three weight
sessions for my legs, two 60-minute trainer sessions done very hard, and a weekend trainer
ride of two hours, also very hard. I use training videos so I get pushed to my max. But I'm
wondering if I'm overtraining because my legs ache all the time and my performances are
suffering. -- Shane B.
Coach Fred Matheny Replies:
I grew up in Ohio and know about the weather there. You're a tough guy to spend the
winter on the trainer.

10

Your schedule looks hard, but I can't be certain that it's too hard because everyone's
capacity for training is different. The schedule that prepares a pro rider for the Tour de
France would put most of us in intensive care.
Here's my rule:
If you think you're overtraining, you probably are.
In general, hard trainer sessions, especially when using workout videos, represent
extremely "high cost" training.
That is, they produce rapid improvement at the risk of rapid burnout. And unless you have a
good endurance base, they can erect that rapid improvement on a shaky foundation.
You need to ask yourself questions like, "Do I have enthusiasm for training? Am I continuing
to improve? Am I getting grumpy or lethargic?" The answers will tell you if you're doing too
much.
There's a chapter on warning signs, dangers and remedies for overtraining in my eBook
Basic Training for Roadies.
Editors Note: Todays No Problem column is titled Worried About Losing Your Fitness
Over the Winter? Dont miss that for additional tips on staying fit while avoiding
overtraining.
Coach Fred Matheny has decades of experience as a competitive racer and cycling coach.
He is the author of 13 RBR eBooks and eArticles.
Comment
==================================
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11

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==================================
6. JIM'S TECH TALK -- Mechanical & Product Advice
More Bike-Cleaning and Care Tips
After last weeks column providing an easy 3-step plan to keep your bicycle (and mine!)
clean, I received a seemingly perfectly timed email from longtime RBR friends, PAC Tour
owners and Race Across America greats Lon Haldeman and Susan Notorangelo.
The email was actually an update on their big tours going off this year, including their Elite
Transcontinental, which scorches from San Diego to Tybee Island, Georgia, at 160 miles a
day in May, and the Southern Transcontinental, which doesnt depart until September and
covers 107 miles per day, taking you along famous Route 66.
While I always enjoy Lon and Susans updates on their latest planned adventures, the thing
that was perfectly timed was a video of Lon showing how they wash bikes during their
tours. Having been on several shorter PacTours, Ive experienced this first-hand and its
another awesome approach to keeping your road rig spic and span.
Lons PacTour speed-wash stations
One of the things that makes PacTours so special is the way Lon and Susan attend to all the
small details to ensure that you have a great tour. One of the most important factors is not
having to waste time dealing with your bicycle at days end. Because what you really need
to be doing is chowing down to replenish burned calories and getting off your weary legs
and resting.
To this end, Lon sets up a speed-wash station, and he teaches everyone how to use it. With
a bucket, some Dawn dish soap, hot water and a couple of brushes, you can do the same
thing he does right at home.
And, as Lon says in the title, once you have your speed-wash station set up, you can clean
your bike in less than a minute! Click here to watch the video. I think youll be impressed.
[Editors Note: I touched based with Lon after noticing this video, too, and hes agreed to
regularly share his PacTour videos with RBR. Look for more on that soon. J.M.]
Cleaning, polishing and spray waxing titanium bikes
I also got an email from Houston roadie and RBR subscriber Philip R. Lehmberg, who
writes from time to time with interesting questions and comments. Phil read that I use
Lemon Pledge spray wax on my Litespeed.
As an owner of a Lynskey Performance Design titanium bicycle himself (Mark Lynskey was
the founder/owner of Litespeed before opening Lynskey Performance Design, Phil wrote to
warn me:

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Lynskey recommends Pledge only if you can keep it off the decals on your frame because it
causes the decals to deteriorate more quickly. Since you and I both ride ti frames, what
other than Pledge do you use to freshen up your frame? Ive tried Scotch-Brite green
scouring pads, but its easy to get too carried away with those.
IMPORTANT! Do NOT use Scotch-Brite scouring pads (or similar) on bare or painted
carbon, aluminum and steel frames because it will damage the finish. The reason its fine to
use on my Litespeed and Phils Lynskey is because they are not painted or clear-coated. So
the scouring pad is only polishing the bare metal.
My titanium cleaning technique
I replied, Thanks, Phil. I didnt know that about Pledge. I guess I havent hit the decals
enough because theyre still hanging in there (I got my Litespeed in 1999). Ill be sure to
keep the Pledge off them from now on.
For keeping the titanium looking new, I use the same Scotch-Brite pads you use.
Sometimes thats about the only quick way to get off tar deposits and other gunk that
seemingly wont come off with solvents. I have scrubbed it a lot like that since new, and
before then on the other Litespeeds I had, and Ive never experienced any problems.
So, I feel like its safe and cant harm your frame. I just buff the surface mainly but if
somethings really glued to the tube, then I will push harder and work to get it off. I dont
believe hand polishing like this can damage titanium tubing. I think youd need a much
more abrasive cloth or substance, like maybe a buffing wheel and finishing compound. I bet
you could go through any bicycle tube that way.
How to protect decals and etched logos
Phil wrote back, Yeah but my problem with Scotch-Brite pads is that I have just a couple
of very small decals on my Lynskey frame (in lieu of most of the decals, I had the name
Lynskey and the model number etched into the frame at the factory well worth it).
Problem is that I dont want to ruin the etching.
One other area I have to watch out for is the decal I put on the seat tube where the magnet
shut-off is (I have the Campagnolo V2 internal battery EPS setup) and I dont want to rub
the decal off or even have it fade, although I guess I could get another decal or even etch
an X in its place.
I told Phil, You have to always be careful cleaning/polishing around decals on frames and
even some components. I have this issue restoring vintage bikes, too, where if you ruin a
cool old sticker, it ruins your day. Etched words and numbers require care, too. Another
example is serial numbers. You wouldnt want to damage or alter those.
Cover anything you want to protect
What might work for you is to mask the things you dont want to harm. You could do this
pretty quickly using painters tape. You dont want to risk the tape lifting the decals when
its removed. So you could put a piece of paper over the decal first and then put the
painters tape over the paper. That way no adhesive ever grips/sticks to the decals.
Once you had them all masked, you could clean and polish without any risk to the nice
details on the frame. The masking is a bit of a pain but once you do it a few times, itll
probably get faster. I see those car painters on TV mask entire cars real quick.
You can get replacement decals, but you never know how easy they will be to apply. And
even easy-to-apply ones can go on crooked and end up looking awful. So, I try to save the
original decals as much as possible.

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Dealing with chips

Phil didnt ask, but for painted bikes and carbon bikes, which often have a clear coat of
paint, chips can be an issue. On a steel frame, even a small chip can allow rusting that
spreads underneath the paint. Carbon cant corrode or rust, so these defects arent serious
usually. But, it is possible for a small chip to get bigger if you dont seal it.
For a unique paint color, you can sometimes get matching touch-up paint from the bike
maker. If you cant, try fingernail polish, which comes in an almost endless selection of
colors and is easy to apply because theres a paintbrush included in the cap. Use clear
fingernail polish to quickly and easily touch up and seal clear coats.
Comment
Jim Langley has been a pro mechanic and cycling writer for 38 years. At RBR he's the
author of Your Home Bicycle Workshop and moderator of the technical forums on the
Premium Site . Check his "cycling aficionado" website at http://www.jimlangley.net , his
Q&A blog and updates at Twitter. Jim's streak of consecutive cycling days has reached
7,782.
==================================
WHY I SUPPORT RBR!
I love your weekly posts! Thanks for continuing the tradition of RoadBikeRider and making
it even better. Patricia Johnson
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introduced since taking over are great. I've promoted RBR to my ride group and encourage
others to support the cause by becoming Premium Members. Norm Madge
I continue coming to RBR to get solid advice on how I can improve my own riding
technique, how to do a bit more maintenance on the bikes, nutrition for the long rides, etc.
Solid cycling info for the 'rest' of us.... Deb Ford
I join because RBR is the best all-around source of information on bikes. Whether it's news
on the latest in using bikes to improve fitness or bike maintenance, cycling laws or racing,
RBR is my go-to place on the Internet. I've also ordered several eBooks and e-Articles and
learned from each and every one. Thanks. Scott Richardson
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PLEASE JOIN AS A PREMIUM MEMBER TODAY! WE NEED YOUR SUPPORT!
==================================
7. NO PROBLEM!
Worried About Losing Your Fitness Over the Winter?
After a great season of riding, cold and inclement weather is in full swing. You don't mind a
rest from the bike, but you're terrified of losing your hard-won fitness during the long
winter.
Here's What to Do

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De-training is exercise-physiology lingo for losing fitness through inactivity. It takes place
fairly quickly for riders with little base but much slower for those with an extensive aerobic
background. Therefore, most riders dont need to ride 5-6 days per week in the off-season.
Three good workouts each week should allow you to retain much of your cycling fitness
through the winter.
The biggest danger in the off-season isn't loss of fitness, it's the risk of overtraining brought
on by the fear of losing fitness. Riders who are upgrading their racing category are
especially at risk. They imagine how hard the next level will be and overcompensate by
training hard. They cook themselves before the season even starts. "Flying in February,
fried in July" is a real danger.
It's normal to worry about losing your edge during the fall and winter. That's a long time to
go without racing, doing hard group rides or completing centuries. Riders get obsessed with
whether they're losing anaerobic power, time trialing ability and punch in the sprint.
But they also recognize the need for an aerobic base and increased strength from the
weight room. And no matter how dedicated you are to the bike, cross-training provides a
much-needed break from putting in the miles.
The best solution for adequate rest as well as training in winter? A long-range program
designed both to take you to next spring with a solid base and also to put your mind at ease
about your fitness. I outline such a plan in my RBR eBooks Off-Season Training for
Roadies and Spring Training for Roadies.
Other coaches have approaches that differ a little or a lot from mine, but the important
factor is whether you believe in the approach you're undertaking. Once you make that leap
of faith and commit to a schedule, follow it and relax. You'll be flying next spring and
summer when you want to be good on the bike.
Comment
Adapted from Coach Fred Mathenys Supercharge Your Training. Coach Fred Matheny
has decades of experience as a competitive racer and cycling coach. He is the author of 13
RBR eBooks and eArticles.
==================================
8. QUICK TIPS
Dry Lube Your Cleats for Easy In and Out
Todays QT comes to us from Dave Champlin and really is a quick tip. Short and sweet,
but tried and true. Dave wrote:
Spray dry Teflon lubricant on pedals/cleats (after cleaning). This lets the float / pivot work
freely and assists clipping in / out.
[I mentioned to Dave that Finish Line recently launched Pedal and Cleat Dry Film Lubricant
specifically for this purpose.] I use DuPont Teflon Multi Use lubricant. But interesting that
Finish Line caught on. Apparently I'm not the only one!
We Need More QUICK TIPS! Please Send us Yours Today!

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Wed like to hear from our readers with any Quick Tips you might have. To contact me, just
hit the reply button on any email from us, or use the Contact Us form on the website:
http://www.roadbikerider.com/contact.
Comment
==================================
9. CADENCE
Women on Wheels:
Getting Back in the Saddle After an Injury or Illness
By Diane Stibbard
Its always frustrating for athletes to cope with setbacks caused by an injury or an illness.
Over the years, I too have had setbacks caused by injuries (I recently took a spill and
dislocated my right shoulder) and illness that have taken me out of action for anywhere
from one week to several months.
Depending on the injury or the illness, the recovery time to get back to your full riding
schedule will vary. Understanding your injury and what aggravates it will help you to heal
faster. Youll also have a better idea about what you can do to stay active while working
your way back to cycling fitness. Below is a list of things you can do when returning from a
setback due to injury or illness.
1. Remain active. One of the worst things you can do when you get injured is to
completely stop all physical activity. You may need to rest the injured area, and/or work it
gently (emphasis on gently, not to the point where you get reinjured). If your injury allows
you to ridebut not hard or on any hilly terrain then the first and best choice is to either
ride your bike on a stationary trainer or attend a spinning class, where you can control the
intensity and duration of the workout.
If you use a spinning bike, spin at a high cadence with very light resistance. On your own
bike on a trainer, keep the bike in the small chain ring and pedal in a very easy gear. If
riding is not an option, then the following list of activities will help you maintain a base level
of fitness and muscle strengthdepending on your injury and what muscles and body parts
youre still able to use:
Elliptical Machine. These machines are a wonderful cross-training tool when riding isnt
an option. Elliptical machines allow your body to develop and maintain quadricep, hamstring
and gluteal strength, while at the same time challenging your cardiovascular system. You
can set the amount of tension you require. During the time you cant cycle, select low levels
of resistance, and work instead with a higher cadence.
Rowing Machine. These machines are also a good alternative to riding. A rowing machine
develops strength, power and aerobic endurance all at the same time. Most people think
rowing is an upper body activity, but proper rowing technique uses the legs. The arms are
secondary. The explosive leg power comes into play during the drive phase (pulling back
motion) of rowing. Rowing also allows you to set the resistance according to how much
tension you are able to work against.
Cross-country skiing. This is a fabulous cross-training activity if you are injured during
the winter months. Cross-country skiing challenges the same muscles as cycling, as well as
developing and maintaining good cardiovascular conditioning.

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Power Yoga. Depending on the type of injury, this vigorous form of yoga can be helpful
to an injured cyclist. It develops leg and core strengthboth of which are necessary for a
cyclistwhile offering some cardiovascular fitness benefits. Yoga also strengthens the
breathing pathways by promoting diaphragmatic breathing (lower belly), which is deeper
and easier to sustain than upper chest breathing.
2. Modify your riding schedule when you return to training. Methodically build in
time and intensity to your riding schedule.
When youve been given the green light to return to cycling, its important that you return
at a very measured pace. Here is a suggested two-month schedule:
Weeks 1 & 2
3 x 30 minutes Keep the intensity light to moderate. No intervals, no tempo, no power
sessions.
Weeks 3 & 4
3 x 45 minutes Keep the intensity light for week three and moderate for week four. No
intervals, no tempos and no power sessions. Depending on how you feel during weeks 3 and
4, you could start to work on gradually increasing into slightly harder gears.
Weeks 5 & 6
1 x 60 minutes Keep the intensity moderate and 3 x 45 minutes at moderate intensity. No
intervals, no tempos and no power sessions. During weeks 5 and 6 you can add some
aerobic intervals with moderate intensity. For example:
10 min warm up
2 x 20 minutes @ 75% MHR (2 min rest in between)
10 min cool down.
Weeks 7 & 8
4 x 60 minutes, adding some higher intensity workouts with one workout. And 3 x 60
minutes at moderate intensity. Depending on how you feel, short intervals could be
incorporated in weeks 7 and 8, but I recommend staying away from longer sustained tempo
and short maximum power sessions during these weeks.
3. Pre-habilitation and/or continual rehabilitation if injury occurred. Depending on
your injury you may have been given exercises and/or stretches to do while recovering.
Once you get back in the saddle, its easy to forget about them. But to avoid being reinjured you must maintain your rehabilitation protocol.
Pre-habilitation is an additional way of not becoming reinjured. The pre-habilitation protocol
involves basic strength training at home or in the gym, along with active and static
stretching routines performed before and after each bike workout. Also, if after 3 to 4 weeks
of harder training you arent taking a recovery week, now would be a good time to reevaluate your training schedule and insert one week of active recovery into it.
A recovery week involves decreasing your workout time by a minimum of 10% up to a
maximum of 20%, while maintaining the same intensity. Doing that promotes better and
quicker recovery of the bodynot just on a muscular level but on a tissue and cellular
leveland it prevents burnout, overtraining and staleness.
4. Manage the mental and emotional elements associated with being out of the
saddle. An injury or illness that sidelines you for any length of time can be hard
emotionally and mentally. All exercise releases good endorphins. When we have to stop
riding, the release of these endorphins is slowed considerably. That can make us agitated,
irritable and even depressed.

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When youre not cycling, do anything you can to stimulate blood flow to the muscles and
the brain to help counteract the negative effects of not working out. Even going for a short
walk can help. If an illness has kept you out of the saddle and you cant do anything at all,
some daily sunshine and deep breathing exercises or meditation can do wonders for your
emotional and mental health.
Once youre back on the bike its important to manage your expectations about how long it
will take you to get up to speed. Doing too much too soon could lead to re-injury or a
relapse of the illness youre recovering from. For a smooth and problem-free transition back
into a consistent riding schedule keep all expectations in check.
5. Nutrition to foster the recovery process either from an injury or from an illness.
A diet that is well-balanced is important, regardless of injury or illness. But when youve
been laid low the body works much harder to overcome the illness or repair the injury. That
means it requires good foods to heal. Protein, healthy fats and dark green leafy vegetables
are especially important. Also, a diet high in monosaturated fats and omega-3 fats is antiinflammatory and will support continued healing.
Supplementing with amino acids can stimulate healing during recovery and post-injury.
Seek advice from a naturopathic doctor about what amino acids and dosages are
appropriate for you. On a very basic level, doubling your Vitamin C per day for 2 to 4 weeks
post-injury is a good place to start. Chances are if you were already eating well when you
got injured or sick, youll heal quicker and be able to maintain your weight, putting you in a
much better position to regain your original form once your body has fully recovered.
If youve been injured or ill for some time, I hope the above information can help you regain
your fitness and your strength.
Diane Stibbard is a coach, personal trainer and two-time Canadian Duathlete of the Year.
She writes for www.WomensCycling.ca, which contributes the Women on Wheels column
that runs occasionally in RBR Newsletter.
Comment
==================================
10. RBR eBOOKSTORE

eArticles & eBooks for the Season

Dynamic Conditioning Monthly Part 3: Power Development, by Coach Dan
Kehlenbach. Its the 3rd installment in Kehlenbachs 5-month series, with each building on
the previous installment. Part 3 focuses on power building, particularly functional power.
Part 4, next month, will help you take the power you developed and convert that to cyclingspecific power-endurance and you gear up for a new season.
This and all our recent titles make for some great off-season reading. Our other new titles
include:
Coach Harvey Newtons new 132-page Strength Training for Cyclists Manual, which
can be purchased on its own or as part of the entire Strength Training for Cyclists
System (eManual, DVD and 28-page hard copy Quick Start Guide). This is the strength
training resource for cyclists.

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Coach David Ertls new eArticle Keeping Off The Pounds a Strategy for Maintaining
Body Weight in the Cycling Off-Season was written to complement his best-selling eBook,
Pedal Off The Pounds. It contains both nutrition and workout tips for managing your offseason weight.
Coach John Hughes new eArticle Cycling Past 60, Part 1: For Health describes how
your whole body ages and gives you six different health maintenance objectives for different
components of your physiology, including comprehensive fitness programs that address
these objectives.
All of our more than 100 titles are available for instant download.
___________________________________
Quick Links to View:
All eArticles: http://www.roadbikerider.com/earticles
All eBooks: http://www.roadbikerider.com/ebooks
___________________________________
RBRs Premium Site members automatically receive a 15% discount on every eBook,
eArticle or other product in the RBR eBookstore .
Bonus! RBR provides 5 downloads of every eBook and eArticle (and bundle) purchased.
To obtain a new copy for any reason, simply login to your RBR account and do the
download.
==================================
Disclaimer
Consult your physician and follow all equipment safety instructions before beginning any
training program or using any gear or equipment discussed in RBR Newsletter or on
www.roadbikerider.com. Consult your physician or dietician before beginning any diet or
consuming any product discussed in RBR Newsletter or on www.roadbikerider.com.
No medical, health, legal or other information discussed in RBR Newsletter or on
www.roadbikerider.com is intended to be, nor should be construed as, medical advice or
legal advice. Consult your physician or attorney to discuss the specifics of any issues you
might have.
THANKS for reading and for supporting RBR Newsletter and
www.RoadBikeRider.com .
All material is copyright <c> 2001-2015 RBR Publishing Co. Inc. All rights reserved.

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