Beyond listening to our discussion below, you can get a Cliffsnotes understanding by reading Chris' original article, Cycling To Extremes, that was developed into his book.
Are endurance athletes hurting their hearts by repeatedly pushing beyond what is normal?
The sun was bright upon the upturned redrock Flatirons above Boulder, Colorado. It was a beautiful July morning in 2013. Lennard Zinn, a world-renowned technical cycling guru, founder of Zinn Cycles, longtime member of the VeloNews staff, lover of long rides, and a former member of the U.S. national cycling team, was riding hard up his beloved Flagstaff Mountain, a ride he had done a thousand times before. But this time, it was different.
His life was about to change forever.
When his heart began to flop like a fish in his chest, and his heart rate jumped from 155 to 218 beats per minute and stayed pegged there, his first reaction was simple: “I went into denial.”
He arrived to the ER that afternoon and was later brought via ambulance to the main cardiac unit for an overnight stay. Though he trusted the cardiologists and the ER doctor, he doubted their warnings. His denial was strong.
After following their recommendations for rest, he returned to training; the electrodes glued to his chest and the telemetric EKG unit dangling around his neck didn’t disrupt his routine. But the annoying episodes happening with increasing frequency during his more intense rides did. The flopping fish would return as his heart rate spiked. More upsetting was the phone call in the middle of the night from a faraway nurse who had been watching his EKG readings and had some shocking news: His heart had stopped for a few seconds.
Listen to the Podcast here – and then be sure to order and read this book. Then share what you've learned with your classes. You just might save someone's life!
Your riders will definitely appreciate the way this song starts out slowly and then builds into a steady climb. At first listen, you may not think this song would fit in a cycling class, but once you've tried it, you'll want to go back to it again and again. It's Green Light from Lorde's upcoming album Melodrama (expected to be released on June 16) and I first caught it when she performed it live on SNL a few weeks ago.
There are a few different ways you may want to use this one. It starts slow and picks up a beat at :49. I recently used it after a particularly hard sprint, so we took the first 49 seconds as a recovery before a steady (65 rpm) standing climb. If you aren't needing that recovery, you can ask riders to climb in the saddle for the first 49 seconds and then bring them to a standing climb once the beat picks up, or keep them in the saddle to climb the entire song. You have quite a few options here but any way you choose, I'm sure you and your class will love this one!
Sometimes all you need is 3 minutes of work to get your class off on the right foot. Use this song early on in your class to motivate your riders and set the tone for the rest of your profile. With it's steady beat and fun lyrics, you're sure to elicit some smiles as well. At around 69 rpm, this faster climb will work well either seated, standing or alternating between the two.
Many myths about food and nutrition exist, but the 3 below keep coming up among prospective clients over and over. Let’s take a look.
1. Nutrition is only important for weight loss.
Yes, weight loss is the main reason people modify their nutrition. And yes, tons of weight-loss information is available online — and much of it contradicts other info you’ll find.
But good nutrition can help with many issues. For example:
– Do you have trouble recovering quickly after workouts?
The right food plan can reverse that completely.
– Do you have high blood pressure, diabetes, pre-diabetes, or other health problem? The right food plan can reverse those problems completely, as well.
– Do you experience mood swings? Do you feel as if you need more energy?
Once again, the right food plan can help you manage and reverse either (or both) of those issues.
2. Weight loss is just calories in/calories out. I can do it on my own.
You can do many things on your own, including decreasing calories. But be aware that foods are much more than the calories they contain. The hormones they trigger may be much more significant.
It’s not true that all calories are equal. Often, changing what you eat can make a bigger difference than decreasing how much.
3. Uh-oh: Major changes required. It’s too complicated and too hard.
It really doesn’t have to be hard. It’s absolutely possible to make small — and easy — changes that produce big results. But there’s a catch — you have to do it. And sometimes a good coach can help you make those small changes and get the results you want.
If you’d like help with your food in a way that’s easy, just click here and request your free Eating Empowerment Consult. Find out just how easy it can be to make small changes, step by step, that help you feel fantastic.
If you're looking for a fast, flat road song with upbeat lyrics and a fresh new sound, look no further. Here's one that just dropped today from New Politics that has a running time of just over 4 minutes. This anthem- type song will have your riders pedaling at around 100 rpm. It would also make a perfect warm-up song.
Ed Sheeran's album Divide has finally dropped! Hopefully you've enjoyed using Shape of You and Castle on The Hill (which both dropped earlier this year). Here are a few of the new tunes from the album and how you can use them in your classes!
Here are a few that would work great for a flat road:
