Appendix A: selected coaches who use power-based training The following is only a partial listing, and inclusion here

does not represent endorsement. For a comprehensive database of USA Cycling licensed coaches, see http://www.bicyclecoach.com.
Carmichael Training Systems 110-B South Sierra Madre Colorado Springs, CO 80903 Voice: (719) 635-0645 Fax: (719) 389-0669 [email protected] http://trainright.com Cycle-Smart Adam Hodges Myerson 47A Olive St. Northampton, MA 01060 Voice: (413) 587-3133 Mobile: (413) 204-3202 [email protected] http://cycle-smart.com Echelon Sports Performance Michael Carter 9602 West Unser Ave. Littleton, Colorado 80128 Voice: (303) 880-4945 Fax: (303) 972-8588 [email protected] http://espcycling.com Millenium Coaching Gregg Stepan 2642 Bowling Green Dr. Vienna, VA 22180-7031 (703) 303-7622 [email protected] http://millenniumcycling.com Edward Monnier Tulsa, OK [email protected] Peak to Peak Training Systems Jim Miller P.O. Box 273443 Ft. Collins, CO 80527 [email protected] http://www.peaktopeaktraining.com Pyramid Coaching International Scott Blanchard and John McEvoy 3100 N. Campbell St., Suite 101 Tucson, AZ 85719 Voice: (520) 629-0777 Fax: (520) 740-0777 [email protected] http://www.pyramidcoaching.com 25 The Peaks Cycling Group Hunter Allen 634 Baltimore Ave. Bedford, VA 24523 (540) 587-9025 [email protected] http://www.cyclingpeaks.com/home.htm Richard Stern Training 5 Newbridge Rd. Llantrisant, Pontyclun Rhondda Cynon Taff, CF72 8EX Wales, United Kingdom Telephone: +44 (0) 1443 222718 [email protected] http://www.cyclecoach.com/ricframeset.htm Ultrafit and Associates Joe Friel, M.S. 9708 E. Via Linda, Suite 1303 Scottsdale, AZ 85258 (303) 570-1619 [email protected] http://ultrafit.com Velocoach.com Seth Hosmer, CSCS 25 Varney St. Manchester, NH 03102-4203 (603) 665-9044 [email protected] http://velocoach.com Vision Quest Coaching Services Robbie Ventura and Steve Thordarson 855 Skokie Hwy., Suite O Lake Bluff, IL 60044 (847) 367-6431 [email protected] http://www.visionquestcoaching.com Wenzel Coaching Ren and Kendra Wenzel 57111 North Bank Rd. McKenzie Bridge, OR 97413 Voice/Fax: (541) 822-3737 [email protected] http://wenzelcoaching.com

Appendix B: time trial based category guidelines for men and women The purpose of these guidelines is not to actually assign categories, since the assumed conditions can vary, and some riders excel, for instance, at criteriums, within the same group they time trial poorly against. Rather, the they are meant to suggest minimum performance levels for self-assessment, e.g., if a female rider can clock 59:20 or better with a modicum of aero equipment (deep section front wheel with 20 bladed spokes, rear wheel cover or disc wheel, and clip-on aero bars), she should have the strength to ride in a Cat. 1 field at criteriums and moderately hilly to flat road races, if not the bike handling/pack riding skills, sprinting ability, team support, intelligence, or just plain luck to excel. In other words, time trialing ability is used as a predictor of racing category, rather than racing category being used to predict time trial performance; if you can ride by yourself for an extended period (i.e., time trial) at a given pace, then you must have a certain VO2max, lactate threshold, and efficiency to sustain that power output. Again, there is obviously much more that determines mass start racing success, but the average threshold power provides the physiological basis upon which everything else rests.

Table 2. 40 and 20 km time trial category guidelines for men and women.
40 km
t

20 km P
t

P (W/kg)

(h:m:s) Men International professionals Domestic U. S. professionals Cat. 1 Cat. 2 Cat. 3 Cat. 4 Women International professionals Domestic U. S. professionals Cat. 1 Cat. 2 Cat. 3 Cat. 4

(W/kg)

(h:m:s)

0:49:20 0:51:10 0:53:20 0:55:50 0:58:45 1:02:20

6.31 5.70 5.08 4.47 3.89 3.31

0:24:25 0:25:20 0:26:25 0:27:40 0:29:05 0:30:50

6.45 5.83 5.21 4.60 4.00 3.41

0:55:00 0:56:55 0:59:20 1:02:05 1:05:30 1:09:45

5.37 4.88 4.35 3.84 3.32 2.80

0:27:15 0:28:10 0:29:20 0:30:40 0:32:20 0:34:25

5.51 5.02 4.49 3.97 3.44 2.90

Power estimates for men are based on 80 kg total mass (rider = 71.2 kg, equipment = 8.8 kg) and 0.270 m2 effective frontal area, 66.5 kg (rider = 58 kg, equipment = 8.5 kg), and 0.258 m2 for women, with environmental conditions of 30 C, 760 mm Hg, and calm air.

Note the approximately linear increase in power between each category. Estimated performance benchmarks for one hour average power by men are 442 W by Chris Boardman on September 7, 1996, and 505 W by Miguel Indurain on September 2, 1994, both approximately 6.5 W/kg, and both in the course of setting the World Hour Record.

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Appendix C: aerodynamic testing with a power-measuring system

PURPOSE

Bicycle speed is the quotient of the power output generated by the rider and the sum of forces resisting forward motion of the bicycle/rider system, with the greatest portion of resistance (typically >80%) on flat and downhill terrain being due to aerodynamic drag. Heretofore, this force could only be measured by wind-tunnel testing, which, though highly accurate, is expensive and inaccessible to most riders. Recent introduction of affordable and accurate power-measuring devices, however, has raised the possibility of field testing to determine drag, thus, the purpose of this test was to evaluate the aerodynamic efficiency of various cycling equipment and onbike postures by inferring the effective frontal area of each from power and speed data gathered with a Power Tap hub, then to verify these results by traditional wind-tunnel testing.
METHODS

The cyclist for all trials was the author, an experienced male recreational rider (mass = 71 kg, height = 180 cm), and each trial was conducted on the North Coast Inland Trail, a paved all-purpose path, laid down on an abandoned railroad right-of-way, which runs northeast-southwest between Kipton and Elyria, Ohio. Specifically, the 3.6 km section between Butternut Ridge and Russia Roads was used, since it is the longest available without intersecting cross-streets, and has smooth, even asphalt pavement with no discernable gradient. Each trial consisted of two runs, the first starting at the southwest end of the trail segment used, followed by an immediate return after the northeast end was reached, and in all cases, a constant speed, not necessarily power output, was maintained as nearly as possible. Temperature, barometric pressure, and wind speed/direction during each trial were monitored and recorded from The Weather Channel broadcast by an associate of the author. The author shaved cleanly of all facial and leg hair, and weighed himself just prior to each session using a bathroom scale. With the bicycle at rest, the Power Tap torque readout was zeroed, then its calibration was checked using a static test. Trials 1-3 were conducted using a 56 cm road bicycle (mass = 10.5 kg) constructed of standard diameter steel tubes, equipped with 32 spoke, box-section rims (see Table 1 for details). In Trial 1, the author rode with hands on the brake lever hoods, while in Trial 2, hands were placed on the handlebar drops (41.6 cm width, measured center-to-center), and in Trial 3 were moved to Scott Rake bolt-on handlebar attachments mounted 14.3 cm apart (center-to-center). In each trial, arms were kept slightly bent, head up, and care was taken to maintain a fixed position once recording was started. In Trials 4 and 5, an aero-optimized, standard-frame bicycle was compared to a Hooker Elite Cat. 1 time trial bike, constructed of aerodynamic tubing. Using the power and speed data collected for each trial, the effective frontal area of the bicycle/rider system, which is the product of its aerodynamic drag coefficient CD (dimensionless) and frontal area A in square meters, was calculated for each bicycle set-ups/positions from equations derived and validated by previous experiment. CDA = ka T/(0.1795 PB) = 4.387 ka T/PB The aerodynamic drag constant ka is obtained from the quotient of air resistance Ra and the relative air velocity ka = Ra /(s + vw)
2

while Ra is derived by subtracting each of the other forces opposing forward motion from the total force F resisting forward motion of the bicycle/rider system Ra = F - ( Rt + Rf + Rw + Ri)
27

and F is the quotient of power and speed F = P/s = k a ( s + vw) + mg( kt cos + kf s + sin) + ma where P s F m a Ri Rt kt g i Rf kf Rw Ra ka vw CD A 0 PB T = = = = = = = = = = = = = = = = = = = = = = measured mechanical power output at rear wheel of bicycle/rider in Watts road speed of system in meters/second 2 total force resisting forward motion of system in Newtons total mass of system in kilograms 2 acceleration of system in meters/second inertial resistance in Newtons = ma tractional (tire) rolling resistance in Newtons = kt mgcos tractional (tire) rolling resistance constant (dimensionless) 2 gravitational acceleration constant in meters/second incline (grade per cent) of road surface -1 angle of road surface = tan ( i/100) frictional resistance of bicycle mechanism in Newtons = kf mgs mechanical friction constant of bicycle mechanism in seconds/meter direct resistance from weight of system in Newtons = mgsin aerodynamic drag of system in Newtons aerodynamic drag constant of system in kilograms/meter relative headwind (>0) or tailwind (<0) velocity in meters/second aerodynamic drag coefficient of system (dimensionless) frontal area of system in square meters 3 density of dry air at 760 Torr and 273 K in kilograms/meter barometric pressure in Torr temperature in Kelvins
2

= = = = =

0.0035 2 9.806 m/s 0.0% 0 0.00012 s/m

1.27 kg/m

RESULTS AND DISCUSSION

CDA values given in Tables 1 and 2 were obtained from the unweighted average of the out and back portions of each trial. As expected from previous findings, positions which lower the torso (Trial 2) and narrow arm position (Trial 3) result in lowered drag. These results need to be validated by wind-tunnel testing, but unfortunately, this was not possible; the method used here, however, has been demonstrated previously. Interestingly, lower values for CV were observed for the return portion of each trial in Test Session I, when relative wind speed was greater due headwind and drag was a larger proportion of resistance, which led the author to maintain a higher speed in subsequent trials. Variability in CDA associated positively with the variation in power ( r = 0.64), and negatively with acceleration ( r = -0.53), or in other words, every time power increased above the steady-state average, estimated CDA rose for a little while, but then as the bicycle/rider system accelerates, estimated CDA fell. Variations in stored kinetic energy (accelerations) were corrected for in the calculation of CDA, but the Power Tap is limited as to the resolution with which it can measure velocity, both in terms of the velocity itself and the rate at which it responds to a change. Since it is unlikely that a steadier speed or power could have been maintained, the limit in accuracy of this field-testing protocol appears to have been reached.

28

Table 1. Effective frontal area of three bicycle postures.

Test Session I, 11/6/01. Equipment: 56 cm, standard-diameter round-tubed road bicycle (mass = 10.5 kg), with 32 spoke (14/15/14 ga, laced 3-cross), Mavic Open Pro CD box-section rims; Shimano 9-speed STI brake/shift levers; 172.5 mm cranks; 2 water bottle cages and 1 large (750 ml) water bottle (empty); Zefal HPX frame pump mounted below the top tube; Blackburn BP-44 seat pack (44 cu in capacity); Polar Heart Rate monitor and Avocet cyclometer, both handlebar-mounted, and the Power Tap monitor, which was mounted on the stem. Tires were inflated just prior to the manufacturers recommended pressure of 9.85 bar for the front (Panaracer Stradius 20 mm) and 8.8 bar for the rear (Continental Grand Prix 23 mm). Apparel: form-fitting lycra skinsuit, DeFeet Kneekers and Armskins, Pearl Izumi X-Static Low Summit socks, Garneau Globe helmet, Sidi Tecno shoes, and Oakley Eye Jacket glasses. Conditions: T = 285.5 K, PB = 768.9 mm Hg, m = 81.5 kg. Run n
t x

c (rev/min)

P (W)

s (m/s)

a (m/s )
2

vw (m/s)

C DA (m2 )

(m:s.0)

(km)

Trial 1, 3:28 p.m. (hands on brake lever hoods) 1NE 283 5:55.3 3.433 99 187 SD 15 CV 8.3% 1SW 318 6:39.4 3.430 198 SD 18 CV 8.9% MEANS 193 97

9.66 0.14 1.4% 8.59 0.16 1.9% 9.13

0.03 0.03 97.2% 0.03 0.02 90.4% 0.0

-1.16

0.351 0.080 22.9% 0.351 0.069 19.7% 0.351

0.92

-0.12

Trial 2, 3:45 p.m. (hands on handlebar drops) 2NE 284 5:56.6 3.474 100 180 SD 20 CV 11.2% 2SW 316 6:36.9 3.437 196 SD 23 CV 11.7% MEANS 188 98

9.74 0.18 1.8% 8.66 0.17 2.0% 9.20

0.03 0.02 92.3% 0.02 0.02 102.7.8% 0.02

-1.25

0.332 0.084 25.3% 0.332 0.059 17.7% 0.332

0.98

-0.13

Trial 3, 4:02 p.m. (hands Scott "Rakes") 3NE 280 5:51.5 3.378 99 176 SD 19 CV 10.6% 3SW 299 6:15.5 3.413 204 SD 20 CV 9.7% MEANS 190 93

9.61 0.13 1.4% 9.09 0.14 1.5% 9.35

0.02 0.02 96.5% 0.02 0.02 101.5% 0.02

-0.92

0.313 0.071 22.7% 0.313 0.056 17.9% 0.313

0.80

-0.06

29

Table 2. Effective frontal area of an aerodynamically-optimized standard road bicycle vs. a specialized time-trial bike.
Test Session II, X/X/02 (TBD) Apparel: form-fitting lycra skinsuit, Garneau Prologue helmet, Sidi Tecno shoes, Pearl Izumi shoe covers, and Oakley Eye Jacket glasses. Conditions: T = 285.5 K, PB = 768.9 mm Hg, m = 81.5 kg. Run n
t (m:s.0) x (km)

c (rev/min)

P (W)

s (m/s)

a (m/s2 )

vw (m/s)

C DA (m2 )

Trial 4, X:XX p.m. 1NE 000 0:00.0 0.000 00 000 SD 00 CV 0.0% 0.00 0.00 0.0% 0.00 0.00 0.0% 0.00 0.00 0.00 00.0% 0.00 0.00 00.0% 0.00 0.00 0.000 0.000 00.0% 0.000 0.000 00.0% 0.000

1SW

000

0:00.0

0.000

000 SD 00 CV 0.0% MEANS 000

00

0.00

0.00

Equipment: 56 cm, standard-diameter steel-tubed road bicycle (mass = 10.5 kg), with CH Aero rear wheel cover; bladed 16-spoke, radially-laced 58 mm deep section front wheel; Scott LeMond II bolt-on time-trial handlebars; Shimano 9-speed STI brake/shift levers; 172.5 mm cranks. Tires were inflated the manufacturers recommended pressure of 8.8 bar just prior. Trial 5, X:XX p.m. 2NE 000 0:00.0 0.000 00 000 SD 00 CV 0.0% 0.00 0.00 0.0% 0.00 0.00 0.0% 0.00 0.00 0.00 00.0% 0.00 0.00 00.0% 0.00 0.00 0.000 0.000 00.0% 0.000 0.000 00.0% 0.000

2SW

000

0:00.0

0.000

000 SD 00 CV 0.0% MEANS 000

00

0.00

0.00

Equipment: 56 cm Hooker Elite Cat. 1 aerodynamic-tubed time trial bike (mass = X.X kg), with specially modified 25 cm wide handlebars and Vision bolt-on time-trial handlebars. Same wheels used as in Trial 4.

30

Appendix D: stretching exercises for cycling As with weight training, proof of the benefits of stretching is elusive, with controversy the inevitable result. Still, stretching may help to lessen the chance of injury and muscle fatigue, especially when training in the time trial position. Aside from any dispute of such claims, it is important that certain steps be followed to minimize the chance that stretching itself might cause injury: 1. Warm up first. Contrary to occasional misconception, stretching exercises do not warm up the muscles, rather, they are meant to achieve a basic level of flexibility (range of motion), and in fact, they require a 10 minute warm-up period of light cardiovascular activity (walking, jogging, or cycling) which should immediately precede any stretching program. Stretches may be performed before (no more than 2 hours prior) or after working out, and the latter may actually be the most time-efficient. 2. Stretch when stiff, but not when sore. Soreness is an indication of inflammation and injury, and stretching muscles when they are sore may exacerbate these conditions. 3. Stretching should be done regularly. Daily stretching is ideal, but at least four days a week should be sufficient for recreational athletes. Progress comes gradually, and may become apparent only after a period of several weeks. 4. Go slowly and gently. When a muscle is stretched, the body reacts to protect itself against overstretching by sending a signal to the muscle which initiates a reflex contraction. The intensity of the reflex depends on the speed and force with which the muscle is stretched, therefore, quick, jerky movements increase the likelihood of injury. Instead, stretches should be performed slowly and deliberately, which moderates the reflex response, and ballistic (bouncing) motions should be avoided in favor of static stretches, where the muscle is gradually and gently brought up to a point of light tension, which is held constant for at least 15 seconds. Additionally, when a muscle encounters resistance that allows it to contract but not lengthen, such as an isometric exercise, the contractile reflex is briefly inhibited, and the muscle can be stretched even farther. A final way around the reflex contraction is active stretching, where one muscle group is contracted, causing the opposing group to relax, and allowing it to be stretched. Each of these three methods is utilized in the following stretches: Upper hamstrings lying on the floor, flat on your back, draw your knee to your chest, grasp and hold for 15 seconds, keeping the opposite leg straight meanwhile. Relax for 6 seconds, then repeat twice, holding the stretch 5 seconds longer each time. Hamstrings lying on your back, fully extend the leg to be stretched, without locking the knee, then slowly raise it just until there is tension in the muscle, while keeping the opposite leg straight. Clasp your hands just behind and above the knee for support, but do not pull back. Hold for 15 seconds, then immediately push against your hands, performing an isometric contraction for half as long. Relax for a few seconds, then repeat twice, holding the stretch 5 seconds longer each time. Adductors sitting on the floor with you back straight against the wall, bring the soles of your feet together and as close to your groin as possible. Move your knees toward the floor and hold for 15 seconds, then lock your hands, place your elbows inside your knees, and perform an isometric contraction for half as long. Repeat twice, holding the stretch 5 seconds longer each time. Gastrocnemius standing with toes ~40 cm from a wall (may be moved back farther, as necessary), with knees fully extended but not locked, place your hands against the wall and slowly lean closer to the wall, just until there is tension in both calves. Hold for 15 seconds, relax for 6 seconds, and repeat twice, holding the stretch 5 seconds longer each time.

31

Quadriceps lying on your stomach, grasp the ankle of the leg to be stretched, and try to bring the heel of the foot to the buttocks. Hold the knees as close together as possible, and do not rotate the pelvis. Raise the thigh off the floor as necessary to achieve tightness in the muscle. Hold for 15 seconds, relax for 6 seconds, and repeat twice, holding the stretch 5 seconds longer each time. Iliopsoas standing with one foot ~60-80 cm in front of the other, with both knees bent and rear heel off the ground, move your pelvis forward until the thigh of the back leg is behind the hip, and tension is felt in the hip flexor area (upper front part) of the back leg. Hold for 15 seconds, relax for 6 seconds, and repeat twice, holding the stretch 5 seconds longer each time. References Feingold, M L. Loosen Up: Part I, Flexibility Standards of the Elite Athlete Program. Bicycling 25(5):38-41, 1984. Feingold, M L. Loosen Up: Part II, Extending Range of Motion. Bicycling 25(6):50-53, 1984.

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Appendix E: self-massage Prolonged and/or intense exercise causes microscopic tearing of muscle fibers, and as a result, fluid accumulates within the muscle fibers, causing swelling and pain. Massage helps to directly flush out these waste products while stimulating blood circulation, thus expediting recuperation and relieving symptoms of fatigue, while improving suppleness and flexibility. Although massage may also be used prior to exercise, to increase blood flow in to the muscles, discussion here is limited solely to post-workout sessions. Therapeutic massage was used as long ago as 3000 BCE in ancient China, while ancient Greek and Roman physicians massaged athletes both before and after competition. Disused and discredited during the Middle Ages, it was revived in Sweden in the early 1800s by Per Henrik Ling, a fencing master and gymnast, who developed a set of rules which formed the basis of what came to be known as Swedish massage. From there, massage has been studied and refined, and has gained steadily-widening acceptance as a legitimate form of physical therapy. To get the most benefit from a massage session, contact a professional therapist in your area. On-line locater resources such as the American Massage Therapy Association, at http://www.amtamassage.org, the Associated Bodywork and Massage Professionals, at http://www.abmp.com, or http://www.iwantamassage.com can help. On the other hand, if you are unable or unwilling to use a therapist, you can perform massage on yourself. When used to aid recuperation, massage is best performed within 48 hours of working out (any longer than that, and your muscles will have recovered naturally), and after a light meal or snack, which helps to draw blood from the extremities. Legs should be clean and closely shaved before starting, and a lubricant should always be used; commercially-prepared massage oil is available at most any bath furnishings or health food store, but can be custom-mixed to suit (for recipes, see http://www.pioneerthinking.com/massage.html). Even plain baby oil will do just fine. If possible, lie on your back, with your legs elevated (perhaps propped up against the wall), which allows muscles to relax and lets gravity begin to pull blood from them. Begin by applying the lubricant, and when it has been evenly distributed over both legs, start massaging at mid-thigh, using light, superficial, slow strokes primarily with the full hand, always from distal to proximal, i.e., toward the heart , occasionally shaking the muscle group kneading it gently between your hands. The goal of this full muscle flush is to loosen up the muscles, open up blood vessels, and stimulate circulation in the upper portion of the quadriceps, so that fluid from the lower part can be flushed out next. Continue down to the lower area of the front thigh, then move on to the calf region, using the same technique. After a while, move on to circular strokes concentrated on areas that seem stiff or knotted, then finish up the calf and the thigh with long, deeper strokes, applying slightly more pressure with the finger and thumb tips, and always toward the heart. About six minutes is enough for the thigh, four for the calf, and another three to finish up both. For most riders, this will be enough, but for deeper relief, move on to a broad cross-fiber stroke with the full hand, starting at the middle of the thigh, working sideways (laterally and medially), and applying more pressure than previously. The helps to separate the muscle fibers and make them more pliable for the next stroke, deep muscle spress, a Swedish term for muscle stripping, where fingers, knuckles, and even elbows are used to penetrate the muscle deeply. Apply heavy pressure, past the point of discomfort but not pain . Concentrate on specific areas, rather than an entire muscle group, such as the belly of the calf muscle, the outside of the quadriceps, and the buttocks. These muscles are so involved in the pedal stroke that they're susceptible to more stress. After the doing the other leg, lie and relax for 10 minutes or so, then cleanse both legs thoroughly using rubbing alcohol and a washcloth, followed by soap and warm water. Special thanks to massage therapist Gail Longenecker for her review of this section. A graduate of the London College of Massage, Longenecker is based in Longmont, Colorado, and can be contacted by phone at (303) 774-9155, or at [email protected]. References Pavelka, E. Self-massage. Bicycling 23(6):20-24, 1982. Strickland, B. Kneading you. Bicycling 33(6):76-77, 1992.

33

Appendix F: recipes Carbohydrate Beverage 55 oz water 8 oz lemon flavoring (natural strength) 10 tbsp (5/8 cup, or 120 g) cane sugar 3/8 tsp (885 mg) table salt Combine ingredients in decanter and invert repeatedly until sugar dissolves (no longer settles to bottom). When half a banana is eaten with each 24 oz bottle, this solution is the nutritional equivalent of Gatorade, and costs about half as much just 75 per half gallon. Recovery Drink 4 oz water 4 oz 1% milk 6 tbsp (50 g) Ultra Fuel 1 tbsp whey protein Combine ingredients in shaker and shake vigorously. In powdered form, this concentrated mixture carries well on the road and can tide you over until you reach home or a restaurant. Energy Gel light Karo syrup or brown rice syrup chocolate syrup Combine ingredients to taste and store in flask. If caffeine is desired, add reduced (boiled down) coffee to taste. From http://www.mtnphil.com/GU.html, and http://students.washington.edu/dbb/make_gu.html, here is the recipe for Phil Fortiers attempt to duplicate GU (ingredients designated with a * can be found in brew stores, while all others should be available any grocery store): 200 ml maltodextrin* 100 ml water 50 ml fructose pinch citric acid* pinch calcium carbonate* pinch sea salt pinch flavor extract pinch pectin gin (needed when using non-alcohol based flavor extracts) Carefully measure out the first three ingredients, then mix the maltodextrin and fructose together lightly. Bring the water to steaming hot and slowly whisk in the maltodextrin/fructose. Once this is done, mix in the citric acid, calcium carbonate, sea salt, and pectin. Continue to whisk on medium heat until all the lumps of maltodextrin are gone, then add your flavor of choice, and some gin if you are not using an alcohol-based extract, to avoid aftertaste. Pour into container (a gel flask, or collagen tubes, $2 for a two pack from REI) and seal tightly. The above quantity will fit one collagen tube perfectly. Getting the right consistency may be difficult, and the above proportions are critical in producing a stable, liquidy gel. Even a slight variation in the ratio of maltodextrin to water causes major differences in the consistency of the gel; a little too much water and the result will be a clear, sugary liquid, not enough and youll have a paste. It should turn out pretty transparent initially, and clarity may increase, but by the next morning, it will be an opaque white again. The mixture seems to destabilize after a while, turning harder and more chewy, and refrigeration seems to accelerate this.
34

Orange, vanilla, and almond are staple flavor extracts, all available at any grocery store (mint is too, but it doesnt seem to work too well), as are numerous artificial ones, but for a greater selection, try Natures Flavors at http://www.naturesflavors.com, which dont seem to be alcohol-based. A 4 oz bottle is about $5, but is extremely concentrated, and probably enough for the equivalent of several hundred GU packets. Brown rice syrup (what Clif Shot is made from), available at health food stores, may be used in place of maltodextrin. It contains complex and simple carbohydrates in a 60:40% ratio, and while not as cheap as maltodextrin, its not too expensive either. The problem with this seems to be that syrup imparts too much of a flavor to the gel, and perhaps that is why Shot has strong flavors like chocolate, coffee, and peanut, instead of the fruity flavors that you can get with GU or Power Gel, which are both maltodextrin-based. Shot has something of a whole wheat flavor, but gels based in brown rice syrup are much less of an experiment in chemistry than maltodextrin. Just mix your flavor with it, and youre done. The preceding recipe left out some of the harder-to-find ingredients that GU uses. Here is the complete list (in descending order of amount) for authentic GU, taken from their website: 1. Maltodextrin a complex carbohydrate which is easily absorbed from the gut and provides glucose polymers for sustained energy. 2. Fructose the principal sugar in fruit, it works in conjunction with maltodextrin to provide energy. Fructose is absorbed rapidly, but utilized more slowly than glucose. 3. Leucine and valine branched-chain amino acids, which provide up to 5% of the calories burned during exercise. Endurance activities can lead to deficiencies in blood leucine, which the body tries to restore by degrading muscle. These amino acids also play an important role in maintaining focus and concentration. 4. Potassium and sodium citrate essential minerals that must be replaced during exercise to maximize performance through the optimal absorption of liquids. 5. GU antioxidant blend Vitamins C and E, designed to protect tissues by neutralizing free radicals produced by the muscles use of oxygen during exercise. 6. Histidine an essential amino acid that acts as a buffer to slow the build up of lactic acid. 7. Sea salt a natural source of sodium which also includes essential minerals such as calcium, phosphorus, magnesium, iron, copper, and zinc. 8. Calcium carbonate an easily absorbed form of calcium, which plays a large role in muscle contractions. 9. GU herbal blend a unique blend of performance-enhancing herbs, including cola nut (caffeine), chamomile, and ginseng. Caffeine aids in the metabolism of fats for longer-lasting energy. Chamomile has anti-inflammatory properties. Ginseng, Siberian and Korean, has been used for centuries in Eastern medicine to enhance energy production. 10. Pectin a natural fiber without bulk that controls the absorption of ingredients from the gut, helping to minimize the stomach distress many people experience with sports bars, drinks, and other gels.

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The top 10 things Ive learned from using a power-measuring system 1. As Andrew Coggan likes to say, Specificity, specificity, SPECIFICITY! but dont neglect progressivity and overload. The body responds optimally to steady, gradual increases in the training load, and the precise measurement of power in applying the exercise dose, when coupled with a periodized plan, is the most important use of a power-measuring system. 2. Formulating and keeping to a seasonal plan, as just referred to, goes hand-in-hand with training by power. Gauging exercise intensity is only part of the equation; managing duration among each training level requires an individualized plan which is laid out logically and progressively. 3. For time trials and intervals, pacing is of paramount importance, and PE/HR are a distant second and third, respectively, to power as guides to pacing. I knew the importance of pacing before training with a power meter, and did it the best I could, but the power meter showed me how far off I was. PE and HR are most useful in the initial conversion period to power as a measure of intensity, and may be preferable for pacing on an unfamiliar, technical/hilly course, but should otherwise be kept in their proper place, i.e., firmly subordinated to power for gauging intensity. 4. Progress comes incrementally rather than in dramatic fashion, and so is best assessed, not from day-to-day, or even week-to-week, but from one cycle to the next. Patience is a virtue, and good things take time. 5. Dont over-analyze. Especially for well-paced, isopower workouts, a surprisingly small amount of data and rather simple post-hoc analysis can be used to summarize the session, and if judicious use is made of the interval feature (on the Power Tap), downloading may not even be necessary. 6. The better you recover, the better your workouts will be and the more progress you will make. Diet, rest, stress levels, and massage all have a direct impact on the extent and quality of recuperation. Like many of the other points made here, I already knew this, but the power meter has further demonstrated and reinforced it. 7. Forget sprinting. The power meter has taught me that I stink at it. Its taught me that I stink at everything else, too but especially so at sprinting. 8. My CDA. Aero testing with a power meter, if done carefully, appears to work nearly or just as well as a wind tunnel, and is the coolest application of all! 9. Dont worry about stopping to turn around or for stop signs during interval training. If kept brief, it doesnt really make that much difference in the course of any interval longer than, say, 8 minutes, and doesnt ruin the workout. 10. As discussed previously, training by power and a structured plan is not for everyone. For some, perhaps most, its just too much hassle, and training by feel does produce improved performance but most likely to a lesser extent than with the proper plan and a power meter.

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