Body composition plays an important role in a cyclist's health as well as his ability to perform. Regardless of whether your goal is to improve body composition for health or performance, you need to know how to determine body composition and how to obtain your desired body composition in a healthy manner.
Although as a whole, everyone's body adapts to training and racing in a similar manner, there are special considerations for certain populations that affect training adaptations. Age, gender, body composition, and certain medical conditions affect training and racing.
BODY COMPOSITION GOALS
More than 60 percent of Americans are overweight or obese, conditions that have been linked to serious health problems including hypertension, increased LDL ("bad" cholesterol) levels, diabetes, cardiovascular disease, certain types of cancer, gall bladder disease, joint problems, breathing problems, and death.
Cyclists continually talk about weight, but it's really body composition that counts-the proportion of fat to fat-free mass in the human body. Fat free mass consists of everything that is not fat, including bone, teeth, organs, skin, and muscle.
Body composition is usually expressed as the percentage of total body mass that consists of fat.
Your body needs some fat to function properly.
If your essential fat stores drop below the mini mum requirements, serious health complications can result. Men require minimum body fat of about 4 percent, and women about 12 percent. Of course these numbers vary somewhat with the individual, and some athletes function well at lower percentages without adverse effects. If you have trouble keeping your body fat above the recommended minimums, you should speak with your doctor. It may be that your body can function properly with lower-than-normal fat stores.
The majority of cyclists reading this guide are probably concerned with reaching and maintaining a healthy body fat percentage as opposed to an ideal race weight. The recommended body composition for good health is 8 to 19 percent for men and 17 to 28 percent for women. Overweight is usually classified as a body fat percentage greater than 20 percent for men and 30 percent for women. The higher the body fat percentage above these figures, the greater the risk of health problems, although physically active people who are slightly overweight are healthier overall than sedentary thin ones.
The situation changes for cyclists who wish to compete at the limit of their capabilities. Weight has a dramatic effect on Cycling, and excess stores of body fat inevitably slow a cyclist down. Professional cyclists are usually incredibly thin-almost sickly looking-and they walk a fine line maintaining ideal body composition for competition while avoiding a too-low percentage that leads to poor performance and illness.
The recommended body composition for racing is 4 to 10 percent for men and 12 to 20 percent for women. This is hard to achieve and maintain, even for those genetically predisposed toward thinness. The recommended ranges are nonetheless fairly broad due to individual differences. Too often, coaches or trainers emphasize a single, specific number and require all cyclists to reach that goal. Some riders may function optimally at that level; others may merely be able to function; and some may be put at serious health risk by this one-size-fits-all approach. Any riders who are close to the lower end of the recommended range should pay close attention to how it affects their health and performance by keeping a record of body fat percentage in their training log. The goal is to be as light as possible while maintaining optimal performance and health.
Measuring Body Composition
If you are serious about training, it's important to keep track of your body composition. There are different ways to measure body fat percentage; some are more accurate than others, and some are a waste of time and money.
Height and Weight Charts, and Body Mass Index
The two most common methods, often seen in gyms and doctor's offices, are based on a simple equation for body mass index (BMI): BMI = 703 × weight (lb.) ÷ height2 (in. 2) Height-and-weight charts present the results of this calculation in graphic or tabular format for broad ranges of heights and weights: you simply find where your height and weight cross on the chart, which tells you whether you are under weight, normal, overweight, or obese.
Both of these methods utilize only height and weight to estimate body composition. For large scale population studies, these methods are convenient because they require only two easily obtainable measurements. For individual purposes, however, these methods fall short because they assume that the more you weigh, the higher your percentage of body fat. By failing to take into account that muscle is denser than fat, they completely ignore individual differences; in other words, they don’t, in fact, measure body composition. As an extreme example, Arnold Schwarzenegger, in his prime, would have been considered obese according to BMI and height/ weight charts.
Bioelectrical Impedance
Bioelectrical impedance systems use a very low voltage electric current to measure electrical resistance in the body. Water is a good conductor of electricity, so fat-free mass, which contains a high percentage of water, acts as a good conductor, whereas fat, which contains little water, acts as a resistor. The more fat in the body, the greater the electrical resistance.
To measure the body's electrical resistance, bioelectrical impedance systems require that you hold onto or stand barefoot on two electrical contacts. Bathroom weight scales that have these electrical contacts built in are commonly referred to as body fat scales or body composition scales.
Hydration levels have a large effect on bio electrical impedance readings. As hydration fluctuates, so do the readings, to such an extent that inexpensive, off-the-shelf systems are thoroughly unreliable for measuring body composition. (One of my mentors, Dr. Phil Bishop, de scribed them as "random number generators.") Save yourself some money and stay away from these systems. More expensive models can be useful for monitoring fluctuations in hydration levels.
---------- Bioelectrical impedance systems use a very low-voltage electric
current to estimate body fat percentage, although most of these systems are
not accurate enough to use for training purposes.
---------- Underwater weighing is considered the gold standard for determining
body composition.
------- Lange skin-fold calipers are an accurate way to measure body fat percentage.
Underwater Weighing
Underwater weighing is the most accurate way to determine body composition. Muscle is denser than water and will sink, whereas fat is less dense than water and will float. The ratio of fat to fat free mass therefore determines how buoyant your body is in water.
This method requires you to sit partially sub merged in water in a hydrostatic weighing tank.
Once comfortable, you bend at the waist, sub merge your head and upper torso, and breathe out as much air as possible. Body weight is measured before you enter the tank and while you are under water. These measurements, along with others, are placed in a formula to determine the percentage of body fat. Many health clubs and exercise physiology labs have underwater weighing capabilities.
In spite of its superior accuracy, this method has several drawbacks. The equipment is expensive and requires skilled staff to operate it. The subject must exhale as much air as possible and remain still during the reading. Some individuals are not sufficiently comfortable in the water to do this.
Calipers
Calipers are used to measure fat stored directly under the skin at several points on the body. This is an accurate, reliable, affordable, and relatively easy method of estimating body fat percentage.
Calipers cost between $25 and $700, with differences at the lower end of the price range determined by calibration accuracy. Calipers can be used to track body composition in many individuals and would be a worthwhile investment for an individual, a Cycling club, a team, or a shop. I recommend Lange skinfold calipers, which cost about $200. Although not as accurate, $25 calipers are better than not using any at all.
Various protocols are in use that involve caliper measurements at different sites on the body and different formulas to convert the measurements to body fat percentage. The one described here was developed by Jackson and Pollock; I find it accurate and easy to perform. The method involves measuring at three sites on the body, which are known as skin folds and differ by gender. For accurate results, it's important to take measurements at the exact sites specified and to use proper technique every time. Here are other rules for assessing body fat:
__Wear clothing that provides access to skin fold sites.
__Don’t apply lotion to skin prior to performing skin folds.
__Don’t work out prior to performing skin folds. No one wants to share your sweat, and it's hard to pinch correctly if the muscles are swollen from the workout.
__Take measurements on the same side of the body every time.
__Stay relaxed and don’t "flex" the area being tested.
Men perform measurements at the chest, abdomen, and thigh. Women use the triceps, iliac (hip), and thigh. The exact sites, and how to pinch them, are shown in the photos. Practice finding the sites precisely and consistently; otherwise, your numbers will be useless.
CHEST SITE
Only men use this site, located halfway up the pectoralis major along the outer ridge of the muscle.
Pinch the skin in line with the muscle as shown.
ABDOMEN SITE
Only men use this site, located 1 inch directly to the side of the navel. Choose the same side that you are using for the chest and thigh. Pinch vertically, not horizontally.
ILIAC SITE
Only women use this site, located just above the iliac crest (hip bone). After locating the hip bone, pinch a fold of skin just above and in line with the iliac crest.
TRICEPS SITE
Only women use this site. Pinch a fold of skin vertically along the back of the arm, halfway between the elbow and the shoulder.
-------- Chest site, used by men only. ----------Abdomen site, used by men only.
--------- Iliac site, used by women only. -------Triceps site, used by women
only.
---------Thigh site, used by men and women.
THIGH SITE
Men and women use this site, centered on the thigh halfway between the iliac crest and the patella (kneecap). Pinch the skin vertically.
As shown, pinch a fold of skin between the thumb and index finger with the fingers pointing down.
This allows you to place the calipers just below the finger and thumb. Pinch skin and fat only; avoid pinching the muscle. Place the caliper contacts directly below your fingers on the pinched area, then release the lever, allowing the calipers to close. Don’t let go of the skin. Read the calipers and record your findings in millimeters. Re move the calipers before you release the skin fold.
(It can be a little painful otherwise.) Repeat three or four times to ensure consistent readings. Re peat this process for all three sites. Then take the readings from all three sites, add them together, and plug them into the appropriate equation for body density, by gender, as follows:
MEN body density = 1.10938 - (0.0008267 × sum of skin folds) + (0.0000016 × [sum of skin folds]2) - (0.0002574 × age)
WOMEN body density = 1.0994921 - (0.0009929 × sum of skin folds) + (0.0000023 × [sum of skin folds]2) - (0.0001392 × age)
After determining body density using one of the formulas above, determine body fat percentage using the following formula, developed by Siri:
body fat % = (4.95 ÷ body density) - 4.50 × 100
EXAMPLE
Male: age = 20; chest = 8, abdomen = 15, thigh = 10 (total = 33) body density = 1.10938 - (0.0008267 × 33) + (0.0000016 × [33]2) - (0.0002574 × 20) = 1.0786933
body fat % = (4.95 ÷ 1.0786933) - 4.50 × 100 = 8.89%
This method enables you to determine your current body composition and track changes over time as you work toward your goal. This is discussed further later in the Section.
WEIGHT MANAGEMENT
I wish I could give you the secret to quick and easy weight loss. (If I could I would become an instant billionaire.) Unfortunately, there is none. There are no magical methods or pills that lose weight for you, and you can't do it sitting on the couch and wishing the pounds away. Weight loss and weight management require hard work, commitment, and patience.
As mentioned earlier, your body-composition goal depends on your personal objectives. Everyone will travel the same road, although some people must travel farther, depending on where they're starting from and their destination. The difficulty of the road is determined by genetic makeup and lifestyle choices.
Patience is essential in weight management.
Remember that you did not gain weight overnight.
It took you years to get where you are today, and you can’t reasonably expect to take off extra weight in a few days or weeks. But do not get discouraged by a lack of immediate visible results.
Be patient and stick with your program, and the weight will drop off with time and effort.
Genetics
Physical makeup is largely determined by genetics. If you don’t have the physical characteristics of an elite cyclist, blame your parents.
There is a genetic component to overweight and obesity-no different from inheriting brown eyes or blond hair. A child with one or two over weight parents has a much greater chance of be coming overweight than one whose parents are slender. There is also a genetic component to fat distribution within the body. Inherited traits often include a paunch, or a large behind or thighs.
Some individuals can lose and maintain their lower weight more easily than others. This too is based on genetics. But do not use your genetic pre disposition as an excuse; instead, use it to motivate yourself to try harder. A genetic pre-disposition toward overweight is not a sentence to that fate. All it means is that you must pay closer attention to the amount and types of food you eat and the amount of exercise you do.
Lifestyle
Lifestyle has as large an effect on body composition as genetics, if not more. Genetics is merely predisposition; the choices that we make in everyday life are what actually determine how many calories our bodies need and how much they get, and that is re ally the whole key to weight management. Do you choose to eat a half-pound cheeseburger or a low fat turkey burger? Ice cream or fresh fruit for dessert? Stairs or elevator? Workout or video game? The majority of Americans are so inactive that they are classified as sedentary. Because you're reading this guide, I assume that your physical activity level is either not an issue or you're in the process of becoming more active. The physical activity part is taken care of elsewhere in this guide, so the focus here is the nutrition side of weight management.
Too many Americans eat a diet consisting of unhealthy foods, foods that are extremely high in cholesterol, and portion sizes that are way too large. Many individuals eat out on a regular basis. Fast foods are extremely high in calories and unhealthy in other respects. A McDonald's double quarter pounder hamburger, a large fries, and a 20 oz Coke contains 1,430 kCal and 445 mg of cholesterol (kCal [kilocalories] is the correct terminology for what we commonly refer to as calories
[ Cal]). This is about three-quarters of the recommended daily caloric intake for many men (almost 100 percent for many women) and, to add insult to injury, cholesterol blocks your arteries. Most main courses at sit-down restaurants contain 2,000 kCal or more; this doesn't include bread, salad, appetizer, or dessert. Most chain restaurants post nutritional information for their meals on their websites. They're worth examining.
Part of the problem is portion size. Meals at many sit-down restaurants are big enough to serve two or three people; often, by the time the main dish arrives, you have already eaten a lot of bread as well as a salad and possibly an appetizer.
Unless you possess outstanding willpower, there are a couple of things you can do to avoid overeating. Split a meal with someone else, or box up a portion of your meal as soon as it arrives. (Out of sight, out of mouth.) Watch portion sizes at home, too, by measuring or weighing portions. Dish up servings at the counter and bring only your allot ted portion to the table.
The simplest way to eat healthy meals is to buy healthy foods and avoid junk foods. If it's not in the house, you're less likely to want it. Keep fruit around to satisfy your craving for sweets.
To effectively manage your body composition, weight-management strategies must be incorporated into your everyday activities. It is not about dieting and exercise. It's about implementing healthy changes to your eating habits and physical activity levels so they become habits rather than chores.
Setting Goals
Setting goals is one of the most important steps in developing a weight-management program. You need to establish short- and long-term goals to help you achieve your desired body composition.
Research has shown that people are more likely to attain goals when they're written down, so do it.
Let's say you want to lose twenty pounds to get down to an optimal race weight. This is a large amount of weight, and you won't be successful in a short time. That lack of success could be discouraging, so you must establish short-term goals to encourage yourself along the way. Your short-term goals could be increments of five pounds, which you might achieve over the course of a month or two. It is recommended to lose no more than a pound per week.
Once you determine your current and target body compositions, use the formulas below to calculate how much weight loss is required to reach your goal.
(current weight) × (current body fat %) = weight of fat in the body current weight - weight of fat in the body = weight of fat-free mass 1 - desired body fat % = % fat-free mass weight of fat-free mass ÷ % fat-free mass
= desired body weight current body weight - desired body weight
= desired weight loss
EXAMPLE
Male: 190 lb.: currently 20% body fat; desires 10% body fat 190 × 0.20 = 38 190 - 38 = 152 1 - 0.10 = 0.90 152 ÷ 0.90 = 168.89 190 - 168.89 = 21.11 In this example, a male cyclist who wants to drop from 20 percent body fat to 10 percent body fat needs to lose 21 pounds. This will drop his weight from 190 pounds to 169 pounds, assuming that there will be no change in fat-free mass.
In reality, this is rarely the case. As your training progresses, you will more than likely increase muscle mass. This will cause a corresponding increase in overall weight and an increase in the weight of your fat-free mass. Due to this phenomenon, you may want to periodically check your body fat and rerun the numbers to enable you to more accurately reach your desired body composition.
This is especially true for individuals who are at tempting to lose a lot of weight, and individuals who have been sedentary up to this point. Do not rerun the numbers every week or you'll drive your self crazy, but do recheck the numbers after you have lost significant weight, or once a month.
Continuing the example above: After training for a while and losing ten pounds, the cyclist measures his body density and runs the numbers again.
Because of the increase in muscle mass that has occurred, he finds he needs to lose only eight pounds to reach his goal of 10 percent body fat, not eleven pounds as anticipated. He's suddenly three pounds closer to his goal and stronger to boot! Remember, the goal is about body composition, not weight.
Caloric Balance
Weight management can be boiled down to a simple equation: calories consumed minus calories used per day. If you take in as many calories as you burn, your weight will not change and you will be replenished for your next bout of exercise. If you don’t replace what is lost, you have a negative balance, which may be good or bad. A small negative balance is OK if you're trying to lose weight to get to your optimal race weight. A large negative balance can lead to poor performance and ad verse health outcomes. If you take in more than you burn, you will gain weight, and the more you weigh, the more effort you'll have to put into each pedal stroke, especially when climbing.
To maintain health within a normal lifestyle, the average male needs to consume about 2,000 to 2,500 calories a day and the average female about 1,500 to 1,800 calories. This range is based more on body size than gender, and men are larger on average. A 6-foot-tall woman (well above the aver age height) will probably need to consume nearly as much as 6-foot-tall man.
These ranges, however, apply to average individuals and represent insufficient calories for en durance athletes. An endurance cyclist can burn up to 6,500 calories during a long race. If that's what you use, that's what you need to replenish.
The first step in determining caloric balance, therefore, is to estimate the calories your body uses. Start by determining your basal metabolic rate (BMR), the minimum energy required for your body to sustain life and function properly at rest.
BMR usually ranges from around 1,100 to 2,100 kCal per day.
The most accurate way to measure BMR is with a metabolic cart such as the one used for a VO2 max test. After a good night's sleep, no exercise for 24 hours, and a 12 hour fast, you are connected to the cart and lie relaxed for 20 to 30 minutes. Measurements are taken for 10 minutes, and the results are used to calculate BMR.
Because there is a linear relationship between heart rate and VO2, heart rate can be used to estimate basal metabolic rate. You will need a heart rate monitor that estimates kilocalories while at rest. Use the same procedures as when measuring BMR with the metabolic cart. Record the estimated kilocalories for 10 minutes and multiply by 6 to get kilocalories per hour. Multiply the result ant number by 24 to determine caloric expenditure from BMR for an entire day.
The last method to determine BMR uses generalized formulas, such as the ones given next that were developed by Stanely P. Brown et al. These formulas are not as accurate as the two methods listed earlier, but they will get you in the ballpark if your rate is close to average. Like the body mass index, however, they tell you nothing about your individual needs.
MALE kCal/day = 66 + (13.7 × body weight in kg) + (5 × height in cm) - (6.9 × age)
FEMALE kCal/day = 665 + (9.6 × body weight in kg) + (1.7 × height in cm) - (4.7 × age)
EXAMPLE
Male, 170 lb. (77.112 kg), 72 in. tall (182.88 cm), age 22 kCal/day = 66 + (13.7 × 77.112) + (5 × 182.88) - (6.9 × 22) = 1,885.03
After determining your BMR, you need to estimate the amount of energy you expend beyond your BMR each day. This is largely dependent on the energy used during exercise and is most easily estimated with a heart-rate monitor. Simply add energy expenditure during exercise to BMR to determine caloric consumption. If the cyclist in the example above burned 800 kCal during a ride, his total expenditure for the day would be 2,685.03 kCal.
Keep in mind that any activity over BMR will increase caloric requirements. Just adding exercise expenditure to BMR will therefore underestimate your daily calorie requirements, unless you lie on the couch all day. This methodology, there fore, will give you only a best guess or a good place to start. If you're losing or gaining too much weight, adjust your daily intake accordingly.
------------- It's important to read food labels to help monitor caloric intake.
Replenishing
Now that you know how many calories you expend per day, you need to replenish them. This requires that you read food labels and determine the number of calories in each meal. Do not be misled by the serving sizes listed on the packaging; measure and take into account the actual servings you consume, and be sure to count extras and sides, such as crackers with your soup and dressing on your salad.
Keep a log to track calories, writing down all foods and drinks consumed during a 24-hour period. Make sure to include snacks and beverages.
(Soda drinkers may consume hundreds of calories daily from that source alone.) At the end of the day, compare calories consumed against calories utilized to determine your caloric balance. Many of you will be surprised at just how many calories you take in during one day.
Consuming your caloric intake goal of 2,500 kCal/day solely by eating candy bars may be fun but it's not advisable. It is far better to reach your goal with a healthy, well-balanced diet, as explained in Section 13. Keep in mind that you're only estimating the calories used during a day, not measuring them directly, so your numbers may be off. Keep a close watch on changes in body com position, and make adjustments in your diet if you're losing weight too quickly (more than one pound per week), gaining instead of losing, or not changing at all after a reasonable amount of time.
Keep in mind that if you're gaining muscle mass, you may actually gain weight, so you may need to measure changes in body fat instead of weight.
All this may seem tedious, but it will pay off in the long run. Keeping a log will allow you to adjust your caloric intake to reach your specific goals.
Fad Diets-Bad Diets
Because you did not gain weight overnight, you will not lose it overnight, although many companies promise you just that. Among the nearly endless number of fad diets and diet products are two that have serious potential negative effects: over-the-counter weight loss pills and low- and no-carbohydrate diets.
Diet Pills
Over-the-counter weight-loss pills are a multimillion-dollar industry. Like dietary supplements, these products are not FDA tested or approved; as long as they do not claim to cure disease, illness, or injury, their manufacturers can make any claims they wish, to the extent of exaggerating or even fabricating the effectiveness of the product. As a whole, we are an instant-gratification society, and the assertions of the manufacturers often promise the sought-after instant results.
Cyclists should not use weight-loss pills. Most contain stimulants that greatly increase resting heart rate and can cause, among other medical conditions, heart palpitations and death. Combined with the increased heart rate that occurs naturally during exercise, the heart can be seriously over worked. This is especially true when riding on hot, humid days, when blood plasma volume drops significantly due to sweating. This puts excessive strain on the heart that can lead to cardiovascular complications.
Low-Carb Diets
You can lose weight on a low- or no-carbohydrate diet, but it will have a strongly negative effect on your performance and health. Carbohydrates are the primary source of glycogen. If the body's glycogen supplies run low and are not replenished, the body creates its own glycogen through a process known as gluconeogenesis, in which the protein in muscle cells is converted to glycogen. This pro cess is slow, does not produce large amounts of glycogen, and breaks down the muscles. Most of the weight loss generated by low- and no-carbohydrate diets comes not from the loss of fat but from the loss of water and muscle mass-undesirable for any individual but especially for an athlete.
Carbohydrates play several essential roles in the human body. Glycogen is the only substance that the brain and central nervous system can use for fuel, and a shortage can lead to mental confusion and fatigue. Without an adequate sup ply of glycogen from carbohydrates, fat can’t be properly oxidized for energy production. This results in incomplete fat breakdown, which causes an increase in the body's acidity. That, combined with the high intake of protein common to low carb diets, overworks the liver and kidneys. These diets also lead to a chronic state of dehydration and electrolyte imbalance, both of which can lead to heart arrhythmias.
Most popular low-carb diets don’t distinguish between healthy and unhealthy foods and commonly lead to increased cholesterol intake.
(Many foods advertised as low-/no-carbohydrate foods are extremely high in cholesterol.) A high cholesterol diet greatly increases the risk of developing coronary artery disease.
WOMEN
Although women's Cycling is growing every year and promises to continue, there is still much room for improvement in institutional support. Professional female cyclists don’t make nearly as much money as men, largely because the races and endorsement opportunities are not in place yet. As women's involvement continues to increase, hopefully the opportunities will too. Given the strong interest recently shown by some manufacturers in designing gear specifically for women (see Section 1), there is reason for optimism that other areas of the sport will soon catch up and the field will become more equitable.
Gender Differences
Physiological differences between males and females must be taken into consideration. First, I want to clear up the common fallacy that men's muscles are stronger than women's. There are no real differences between male and female muscle tissue. In general men have more muscle mass to begin with and produce much larger amounts of testosterone than women, which enables them to produce even more muscle mass through training more effectively.
Additionally, due to a higher speed of signaling, males are able to contract muscle slightly faster.
Women are also at a slight cardiovascular disadvantage. Given the same training status, women tend to have VO2 max measurements 5 to 10 ml/kg/min lower than those of men. In general, women have a smaller heart than men and there fore a smaller stroke volume. Women also have lower levels of hemoglobin. Both of these factors reduce the body's ability to transport oxygen and tend to produce a slightly higher heart rate at any given sub-maximal intensity. On the other hand, women tend to have slightly higher levels of 2,3 DPG, which binds with hemoglobin and increases oxygen disassociation for better uptake into muscle, and this helps to offset the lower hemoglobin levels.
Female Athlete Triad Women are uniquely susceptible to three inter connected physiological factors that constitute a serious health risk known as the female athlete triad.
----------------- Women's Cycling has grown rapidly in recent years and
looks as though it will continue to grow.
Eating Disorders
The first component of the triad is the failure to maintain a healthy body composition. As discussed above, excess weight is counterproductive to performance, but so are inadequate stores of body fat. As a general rule, women should not drop below 12 percent body fat because doing so may expose them to a health risk. Thinner is not always better.
Anorexia is the failure to consume enough food to maintain a healthy body composition.
Many people mistakenly believe that anorexics don’t eat, or eat only rarely or only small amounts.
In reality, an individual can eat "reasonable" quantities at every meal and still be anorexic if her energy demands exceed her intake. Cycling expends a great deal of energy, and cyclists who consistently fail to replenish with sufficient calories find themselves on a downward spiral leading to unhealthy body composition. An aspiration to reach a desired body composition can also push athletes to become bulimic. Bulimia is marked by binge eating followed by purging by inducing vomiting, using laxatives, or both.
Eating disorders can be life threatening. It is essential that coaches not ignore the situation if they think an athlete (regardless of gender) has an eating disorder. Some athletes may only need advice on how to eat correctly, whereas others may need psychological counseling. Coaches are not typically trained to handle this situation and should seek help from qualified professionals. But coaches can make sure, at least, that they are not part of the problem by pushing cyclists to become too thin or to obsess about body composition.
Cycling coaches must monitor their riders' body composition for optimal race weight, avoiding both overweight and underweight.
Amenorrhea
The second part of the female athlete triad is marked by fluctuations in the menstrual cycle and eventually amenorrhea, the cessation of the menstrual cycle. This is thought to be caused by a prolonged negative energy balance leading to unhealthy body composition. Most women with eating disorders eventually develop amenorrhea. However, female athletes who maintain a healthy body composition have also been known to have irregular cycles.
Bone Density Loss
The last component of the female athlete triad is a significant decrease in bone density. Prolonged menstrual irregularities lead to a decrease in estrogen production. Estrogen plays a key role in the absorption and retention of calcium in the bones.
With low levels of estrogen, less calcium is absorbed and maintained, leading to a decrease in bone density. This leads to osteoporosis, in which bone strength is reduced and bones tend to fracture. In younger female athletes, it can also lead to stunted growth.
Female cyclists should watch for signs of the female athlete triad. If you think you're experiencing any of these signs, consult your doctor. Eating disorders are extremely difficult, if not impossible, to overcome on your own.
Yeast and Urinary Tract Infections
An increase in yeast infections and urinary tract infections are reported in women who cycle. Yeast and bacteria flourish in moist, warm conditions, such as found in sweaty Cycling shorts. To limit infections, change out of your shorts as soon as possible after a ride, and wash them before wearing them again. Do not sit around for hours in your Cycling shorts. If you intend to go with your group for coffee or a meal after your ride, bring along a change of clothing. Drinking plenty of water in creases urination, which can also decrease the risk of urinary tract infections.
Menstrual Cycle
Whether you ride during your menstrual cycle is a personal decision. If you can function normally during your period, then ride normally. If you have trouble functioning normally, you may want to schedule easier rides during that time. But be careful not to rationalize easy training days when it may not be necessary. Over-the-counter non-steroidal anti-inflammatory drugs such as ibuprofen (for example, Motrin or Advil) may help with menstrual cramps, but talk to your doctor before using them. (Keep in mind this advice is coming from a male who has never experienced this.) Pregnancy Exercise can be beneficial in healthy women going through a normal pregnancy. Here are some of the known benefits:
__reduction in excessive weight gain
__increased energy
__better psychological well-being
__improved ability to cope with the extra weight of pregnancy
__decreased risk of gestational diabetes
__decreased labor pain
__lower, but healthy, birth weight of baby
__accelerated return to pre-pregnancy weight
__accelerated return to pre-pregnancy fitness level
You should, however, seek medical clearance before beginning or continuing an exercise pro gram during pregnancy. Advise your doctor of your training program and work with her to ensure that you and your baby remain safe. Ask what signs you should look for that would indicate an adverse reaction to exercise, and maintain an ongoing dialogue with your doctor about your training and the changes occurring to your body.
Although exercise during pregnancy can be beneficial, don’t try to maintain a high level of fitness compatible with racing. Research has demonstrated that blood flow to the fetus is not compromised during mild to moderate exercise. Vigorous exercise, however, is strongly discouraged due to possible competition between mother and fetus for blood supply, among other issues.
Because blood flow is redirected to the fetus, heart rate is not a reliable tool for measuring exercise intensity during pregnancy. It is better to determine intensity using a rating of perceived exertion (see Section 11)-that is, feel. Refrain from long strenuous workouts, and don’t exercise to exhaustion.
Outdoor cycling is not recommended during pregnancy. One of the biggest dangers to the infant during pregnancy is impact. Even on your best days, there is a risk of crashing. As your preg nancy progresses, your center of gravity shifts, which greatly compromises your balance and in creases the risk of a fall. So it is advisable to move to a stationary trainer during pregnancy.
The body's thermoregulatory system is com promised during pregnancy due to increased insulation (added fat deposits) and the redirection of blood flow to the fetus, making less blood avail able for cooling at the skin. Given the importance of maintaining a healthy core temperature during pregnancy, the cooler training environment that is possible to attain indoors during warm months is another argument in favor of using an indoor trainer.
After pregnancy, you can return to full training as soon as your doctor and your body deem it safe. It will take a little while before hormone levels return to normal. As with any layoff from training, start at lower intensities and progress slowly to prevent injury while rebuilding your base.
------------- Cycling is a valuable lifetime activity that can maintain
and/or increase the quality of life as we age.
AGING
We are all on a physiological curve. We grow stronger from birth until about 25 to 30 years old, when our abilities peak. Sometime between the ages of 35 and 40 we begin a gradual decline that continues for the rest of our lives. Everyone, regardless of being sedentary or active, is on the curve, although 60-year-olds who have been physically active their whole life may well be stronger than sedentary individuals at 35 years.
Research has demonstrated that physical activity enhances health on several levels, and a sedentary lifestyle is associated with many different disease states. Unfortunately, you can't bank exercise; research has shown that there is no protective effect from prior physical activity.
Stop training and your fitness level will drop over time until it reaches that of a sedentary individual, with all the associated risks.
Cycling is beneficial for all ages, and you are never too old to begin. Individuals can see improvement in their physical abilities at any age, and prior inactivity is no impediment. Older individuals who begin exercising can realize gains in general fitness that improve the overall quality of life.
Age does, however, impose special considerations on training. After the peak age of 25 to 30 years of age, there is usually a decrease in VO2 max of about 1 percent per year-slightly more for sedentary individuals, slightly less for active ones. As the body ages, there is typically a loss of muscle mass and an increase in body fat- again, more pronounced in sedentary individuals than in active ones. With age it takes longer to recover between training bouts, making it important to closely monitor how your body reacts to training and adapt your program accordingly.
This does not mean you must remove high intensity training from your program, but you may need to alter its type and frequency. By keeping your training level as high as possible, you will be able to ride aggressively and race into your later years.
As we age there is a loss in bone density, which can lead to osteoporosis. Osteoporosis is more common in postmenopausal women than any other group.
Two measures can help offset the effects of aging on bone density. Make sure you take adequate amounts of calcium. This will not increase bone density, but it will help prevent a decrease in bone density. Like muscles, bone needs to be placed under stress to get stronger. To accomplish this you need to engage in a weight-bearing activity. Because Cycling is not a weight-bearing activity, and research has shown that cyclists have bone densities equivalent to those of sedentary individuals, it's important for cyclists to enhance their workout with some weight bearing activities, such as jogging, weight training, or plyometrics. Of course, if you think you have osteoporosis or are at risk of developing it, speak with your doctor before beginning a work out program.
YOUTH
Cycling is an excellent way to involve your child in physical activity. Cycling not only increases physical activity levels but also teaches balance and coordination. Even so, we must be careful when "training" our youth in cycling.
---------- Although cycling is an excellent activity for children, keep in mind
that children are not small adults and should not be trained as such.
Sports-related injuries in youth are on the rise, and overuse injuries that were formerly found only in collegiate and professional athletes are now being diagnosed in middle-school and high-school athletes. This has come about because young athletes are being trained as if they were adults. But physiologically and psychologically, children are not adults and can’t handle adult-size training intensities and volumes.
Compared to adults, prepubescent children produce small amounts of hormones, preventing their bodies from repairing damage as efficiently and adapting to physical stress in the same manner as adults. High-intensity and high-volume training can have a negative impact on the development of young bones, muscles, and tendons. Children may not be psychologically equipped to make safe decisions on training, especially in contradiction to their coach's instructions, and may not accurately follow coaching instructions in the first place.
Training does not increase VO2 max in pre pubescent children. With training there is an in crease in endurance performance, but this is due to improved coordination rather than adaptations that lead to increased VO2 max. Strength gains in children are also due primarily to increased coordination, and few or none to hypertrophy (increased muscle size). Adaptations to anaerobic training are minimal in prepubescent children.
There is no scientific support for high-volume and high-intensity training in children; in fact, scientific research and anecdotal evidence have demonstrated that it can have a strong adverse effect on a child's health, growth, and development. High-impact training, such as plyometrics and weight training, can stunt growth if conducted incorrectly and are not recommended for children under the age of sixteen.
As children grow, the ligaments that surround and support the joints are developing as well. Too much torque applied at the knee joint can weaken and damage these ligaments. For this reason, the USCF has limited the gear ratio allowed for youth during races. Race officials use a roll-out (how far the bicycle rolls during one revolution of the pedal) to determine whether the bicycle is in compliance with the current rules. For the most current regulations, check the latest version of the USA Cy cling rule guide (see the Appendix for the website). The use of spin bicycles by children should also be avoided because the act of slowing down a 45 lb. flywheel can place too much stress on the knee.
Do not take the fun out of cycling. When coaching children under sixteen years, focus on developing technique rather than performance. This age is a good time to work on bicycle-handling skills and tactics. Do not worry about a structured workout program; instead, let them enjoy themselves, ride the way they feel, and decide how long they want to ride. They'll tell you when they're tired.
Children sixteen and older can begin an entry level adult-style training program. At this age, most youth can handle increased workloads and adapt accordingly. Keep in mind that they are still growing physiologically and psychologically, so you should still be cautious. A coach with specific background in working with youth can structure a program suited to your child's capabilities and health needs.
OVERWEIGHT AND OBESITY
Cycling is an excellent form of exercise for someone who wants to lose weight and become healthier. Because overweight and obesity are risk factors in the development of cardiovascular disease and type 2 diabetes, it's important to have a medical exam and clearance before beginning an exercise program.
With excess layers of fat, the body has difficulty with heat dissipation, which drives up core temperature during exercise. This is compounded when exercising in hot, humid weather. Make sure that you acclimatize to the heat before you begin exercising, and slowly work into your program.
Overweight individuals may have to pay special attention to equipment choices. The wheel sets on road bicycles are light for better performance but are not designed to handle large amounts of weight and may buckle when placed under stress.
Larger individuals may prefer a mountain bicycle or a cyclo-cross bicycle, which have sturdier wheels that will not buckle under heavy loads. As the weight comes off, you can move to a road bicycle. Another option is road wheels designed specifically for "Clydesdale" riders-those weighing 200 pounds or more.
DIABETES
This section is more for coaches than for athletes. Diabetics are usually well educated on the pathology, treatment, and symptoms of their condition.
Diabetes is a metabolic disorder that affects the regulation of glucose in the body. Due to the nature of diabetes and because it's a risk factor for developing cardiovascular disease, it is important to seek medical clearance before beginning an exercise program. Diabetics should not participate in an exercise program until they have their diabetes under control and are cleared by their doctor, with whom an ongoing dialogue should be maintained.
For proper functioning, the body requires that blood glucose levels remain at a nearly constant level. Insulin, produced by special cells in the pancreas, is a hormone that regulates blood glucose by controlling its release from the liver to the blood and from blood to the tissues. Two basic pathologies, both involving insulin, lead to diabetes.
The first involves an autoimmune dysfunction in which the body attacks the cells in the pancreas where insulin is produced. This causes a significant decrease in the production of insulin, which in turn leads to poor regulation of blood glucose.
This is generally referred to as type 1 diabetes and usually requires insulin injections to regulate blood glucose.
The second pathology, associated with type 2 diabetes, involves a reduced effectiveness of insulin due to desensitization. In this case the production of insulin is not affected, but its ability to function is impaired. This is often associated with a sedentary lifestyle and overweight or obesity.
Exercise increases the body's sensitivity to insulin and improves glucose regulation, thereby helping to prevent and reduce the severity of type 2 diabetes. Exercise does not have a large direct effect on type 1 diabetes.
One of the biggest risks of exercise for diabetics is hypoglycemia (low blood sugar), which can have serious neurological implications. It is important to recognize the symptoms of hypoglycemia:
__"the shakes"
__increased heart rate, possibly leading to palpitations
__headache
__extreme hunger
__confusion and irrational behavior
__extreme fatigue
__convulsions
__unconsciousness
__coma
Hypoglycemia can proceed from bad to worse very quickly and can, in severe cases, cause death.
At the first sign of symptoms, athletes should stop training and measure their blood glucose level. If it is low, they should eat carbohydrates high on the glycemic index to spike blood sugar levels. After eating, they should re-measure their blood glucose level to confirm that it is normal, then decide whether to continue training. Diabetics should keep foods that are high on the glycemic index readily available at all times.
Cycling utilizes large amounts of glycogen for fuel, making it important for diabetics to carefully monitor their blood glucose level before, during, and after a ride. Because of the increased use of glucose, insulin-dependent diabetics may need to adjust doses accordingly.
Because diabetes impairs peripheral circulation and causes peripheral neuropathy (loss of nerves), it is one of the leading causes of non-traumatic amputations. Biking shoes are designed to be rigid and fit snugly, but this can be problematic for diabetics, who should opt for more flexible and less constricting footgear.
Many diabetics cycle without incident. If they monitor their diabetes, keep it under control, and have realistic goals, Biking can be beneficial. Exercise is an important factor for improved health in type 1 and type 2 diabetes. With type 2 diabetes, exercise is an important tool for prevention and management.
ASTHMA
Asthma is the most common chronic disease in the world; many cyclists have some form of it. Asthma is marked by the following symptoms:
__swelling of the airway passages
__bronchial spasms
__increased mucus production
__difficulty breathing
__coughing
Asthma attacks can be light and barely noticeable or severe enough to completely block air way passages. If you are asthmatic, it is important to carry an inhaler with you at all times. It's better to have it and not need it than to need it and not have it, especially in the sport of Biking where you're often a long way from home. Coaches should always confirm that their athletes have their inhalers with them.
In some individuals, asthma is brought on by physical exertion. The symptoms of exercise induced asthma usually don’t appear until 5 to 10 minutes after the cessation of exercise. Exercising outside when the pollen count is high, and in heavy traffic areas around exhaust fumes, can aggravate breathing and instigate an attack. Exercising in a cold, dry environment greatly increases the risk of an attack, whereas warm, humid environments decrease the risk.
If you have asthma, it's important to take a little extra time to warm up before an event. This allows your body to adapt to the stress of exercise in that particular environment. You can also use an inhaler prior to exercise as a preventive measure. You must obtain a waiver to use an inhaler prior to a race because bronchodilators are considered a banned substance.
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