February 2, 2017 - Page 2 of 5 - World UltraCycling Association

Indoor Training – Part 1

WUCA Superuser2023-04-24T18:52:35-07:00

The training program for indoor conditions. by Joshua "Too Tall" Simonds Joshua Simonds races tandems and is a veteran of PBP. He set a tandem course record at Calvin's Challenge this year. When not on the bike, he's a computer wank, cycling coach, massage therapist, natural cosmetic manufacturer & retailer and essential oil & sports supplement supplier living in Washington, D.C. Indoor Cycle Training: PART 1 Part 2 Indoor Challenge Introduction One sure thing lets me know that fall weather is fast approaching the Washington, D.C. area. My wife has just dropped a gentle hint for me [...]

Indoor Training – Part 1WUCA Superuser2023-04-24T18:52:35-07:00

Cold Weather Training Can Be Costly

WUCA Superuser2017-02-02T17:38:01-08:00

How cold weather alters fluid and nutritional requirements during exercise. by Edmund R. Burke, Ph.D. Introduction When one studies the animal kingdom, he finds that humans may be described as warm-weather, tropical animals who neither adapt or tolerate cold weather. As we know, however, humans still must work and exercise in such environments. In order to cycle effectively outdoors in the winter and early spring, you need to know how cold affects you and whether it alters your fluid and nutritional requirements during exercise. While cycling, your body is generating 8 to 12 times the heat it would while at [...]

Cold Weather Training Can Be CostlyWUCA Superuser2017-02-02T17:38:01-08:00

Glycemic Index

WUCA Superuser2017-02-02T17:38:45-08:00

by Jenny Hegmann Jenny Hegmann, MS, RD, is co-author of The Cyclist's Food Guide: Fueling for Distance ((c) 2005 Sports Nutrition Publishers) with Nancy Clark, MS, RD. Hegmann is a sports nutritionist and long-distance cyclist. She lives and works in the greater Boston area. Glycemic Index* and Glycemic Load All foods are from the US or Canada unless otherwise specified. Glycemic index is based on a 50-gram carbohydrate portion. Glycemic load is based on selected portion sizes (indicated in the last column). Low GI <40 Moderate GI 40 - 70 High GI >70 Low GI (<40) Food Glycemic Index Glycemic [...]

Glycemic IndexWUCA Superuser2017-02-02T17:38:45-08:00

Simple Sugars

WUCA Superuser2017-02-02T17:40:16-08:00

Common Questions about Sugars and the Glycemic Index by Jenny Hegmann Jenny Hegmann, MS, RD, is co-author of The Cyclist's Food Guide: Fueling for Distance (© 2005 Sports Nutrition Publishers) with Nancy Clark, MS, RD. Hegmann is a sports nutritionist and long-distance cyclist. She lives and works in the greater Boston area. What type of carbohydrate is best for health and for riding? The quality of a carbohydrate used to be judged by whether it was complex or simple. Complex carbohydrates (potato, bread) were considered "slow," providing a steady, longer-lasting supply of glucose to the body. Simple carbohydrates (sweets, sugar) [...]

Simple SugarsWUCA Superuser2017-02-02T17:40:16-08:00

Water and Salt Intake During Exercise

WUCA Superuser2017-02-02T17:41:37-08:00

by Lulu Weschler Lulu Weschler is a physical therapist, ultra cyclist and regular contributor to UltraCycling Hyponatremia: How To Recognize, Treat And Prevent It As little as 2% dehydration adversely affects performance[1]. But as little as 2% overhydration can cause life-threatening hyponatremia[2]. Clearly, you need to get your hydration needs just right. Hydration must be coupled with adequate sodium intake; sodium losses can be significant during prolonged exercise[3,4]. Barr et al[3] observed an average loss of 12 g salt in six hours of cycling at 86 degrees F and 30% relative humidity (2 g more than the average US daily [...]

Water and Salt Intake During ExerciseWUCA Superuser2017-02-02T17:41:37-08:00