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Bike Buying – How to Choose the Right Bike for You

Bike Buying – How to Choose the Right Bike for You

Buying a new bike can be like welcoming a new family member into the home. It will need a place to stay (preferably inside where it’s warm and clean), it will need maintenance, cleaning and upkeep, and it will continue to cost you money for years to come in exchange for hours of joy, happiness, frustration, and anger. Nonetheless, cycling has become more and more popular over the last decade – Business Insider even wrote an article on the newly-coined phrase, “Cycling is the new golf”.

 

There are a few things to consider before you shell out several thousand dollars on your new toy. Read on for what to think about before pulling the trigger.

 

1. What are you hoping to use it for?

 

If multisport is your primary goal (duathlon and triathlon), then you might be thinking of going the direction of an aero triathlon or time-trial bike. These machines are built for speed over anything else, but they can have some drawbacks. Aero frames are often less efficient in climbing hills, and so if your A-race is on a hilly course, you may be wiser to stick to a lightweight road bike that is easier to climb with. Many road bikes are actually lighter than tri bikes, whereas the actual wind tunnel-tested aerodynamics of tri bikes are better than road bikes. Another idea to keep in mind is that you can always purchase a pair of clip-on tri bars for your road bike to temporarily convert it into a tri-bike where you can settle into an aero position for long periods of time. It’s also good to keep in mind that most cycling clubs don’t accept tri bikes during group rides because the aero position decreases the rider’s ability to control the bike well in a group scenario.

 

If your primary goal is to hit the roads and solid surfaces and be able to get outside, a road bike is likely the perfect fit for you. Under the road bike umbrella, there are several options to choose from. Road bikes intended for speed and racing are typically a little lighter weight and will have more carbon components (read: more $$$), and are generally stiffer with higher road feel, kind of like a pair of racing flats for runners. They are designed to be responsive and ultimately to be fast. The frames are built more aggressively with lower front ends and handlebars, meaning they aren’t quite as comfortable for the long ride.

 

Road bikes that are designed for the more casual rider or someone looking to go longer but not necessarily as fast as possible are considered endurance road bikes. Contrary to the lightweight, speedy road bikes, these bikes are built with more flexible frames, generous fits, and less aggressive gearing to allow for greater comfort over longer time. Many beginner riders find these bikes fit the bill perfectly. They also tend to come in a little on the less expensive side since the components aren’t geared to be as light as possible.

 

 

2. What type of surfaces are you looking to ride on?

 

If you’re hoping to hit some dirt roads but not exactly an intense forest trail, a gravel bike may be just what you’re looking for. Gravel bikes are newer players in the bike world, and have become a fantastic choice for both experienced and beginner riders as they offer wider tires, greater stability, and more riding flexibility than traditional road bikes. If you’re looking to get into the up-and-coming sport of cyclocross, this is what you’ll need!

 

Not quite a road bike and not quite a mountain bike, these bikes are of course heavier than racing bikes, but will give you the flexibility to ride on virtually all types of surfaces. They are fantastic for more social rides, where speed is less a concern and all-day riding is the name of the game. Frames can come in different materials offering heavier or lighter rides, but as with all bikes, it’s up to you what you want to shell out.

 

If you’re really hoping to go all-in with nature, your best bet would be a full-blown mountain bike. These bikes offer the thickest, most textured tires with the most stability, with frames equipped with shocks and components to absorb high amounts of force from bumps and jumps. These bikes are not terribly practical for much else other than the woods and tend to not make great commuters either as they are quite bulky.

 

 

3. What’s your budget?

 

This is a very important question to ask, as you can spend anywhere from $800 for an aluminum frame bike to thousands and thousands of dollars on a custom-made bike with all of the high-end fixin’s. In general, the lighter the bike, the greater the price. Keep in mind there are many “middle of the road” options that utilize a combination of materials such as an aluminum frame but with a carbon fork. We suggest that if this is your first bike purchase, look for something decent and not too heavy, but don’t break the bank. You can consider buying a bike used, but it’s crucial that the frame size is correct for you, otherwise even the best used bike will feel horrible to your body if it isn’t fit properly. Don’t just “try to make it work” – this is a one-way ticket to getting injured. Finally, invest in a proper bike fit. Most shops will offer you a “complimentary fit” with the purchase of your bike, but these are rarely more than a crude fitting where they ensure the seat is the right height. A truly well-done bike fit takes 2-3 hours and will run you $200-$600 dollars – worth every cent in our opinion. Most bike fitters stand behind their fit for at least one year, so if you start to develop an ache or pain that doesn’t feel good, you can go back and have an adjustment made.

 

With the right bike, for the right price, you can confidently ride into the future and enjoy every hour that your new toy brings you. Cycling changes many peoples’ lives and you may just find your next favourite sport off of the links.

 

About the Author 

Lauren Roberts is a Registered Physiotherapist and Founder of The Running Physio in Toronto. For more information on her team, the clinic, and for more great blog articles, visit www.therunningphysio.ca.

Is This the Most Interesting Marathon in the World?

Is This the Most Interesting Marathon in the World?

Have any plans for December 13th, 2020? If not, you might consider signing up for The Antarctic Ice Marathon – the southernmost marathon in the world! If by any chance you’ve run a marathon on each of the other 6 continents, you might be one of few to join the ‘7 Continents Marathon Club’.

A formidable physical challenge and incredibly unique opportunity, the Antarctic marathon (42.2 km) occurs at the base of the Ellsworth mountains by Union Glacier, Antarctica. It is comprised of conditions including ice, snow, strong winds and an average temperature (with windchill) of -20ºC. The event occurs at an altitude of 700 metres. To get to the site, runners are flown into Union Glacier Camp from Punta Arenas, Chile. The camp is only accessible by air.

 

The scenery is no doubt indescribable – here’s a photo taken on a recent trip to the Antarctic Peninsula

 

So what kind of gear do you need for a challenge of this magnitude? Layered clothing, ski goggles, a facemask and trail runners are highly recommended along with feet/hand warmers. To prepare, some experience running on ice is recommended. This might be doable if you live in a country like Canada, but those who live in temperate climates have been known to train in giant industrial freezers! Other methods for preparation include running on a sandy beach (likely a welcome environment before heading to a place like Antarctica).

And of course, here at Altitude Athletic we can help you prepare for any challenge, on any continent. Our endurance classes are ideal for goals involving challenging environments and variable conditions. Read more about our classes here.

 

Gentoo penguins on the Antarctic Peninsula.

 

Sadly, there are no penguins there to cheer you on as no penguins live that far south. This is a shame given their undeniable cuteness!

The event record for men was set at the 2019 marathon by William Hafferty of the United States, who ran the race in an impressive 3:34:12! Meanwhile, Lenka Frycova of the Czech Republic dominated the female race with a time of 4:40:38. Last year, competitors came from all over the world, including Canada, France Denmark, China and Japan.

To learn more visit their site at: https://www.icemarathon.com

 

About the Author:

Jessica Miller is an avid adventurer and scientist. Having been to all 7 continents, she’s no stranger to traveling and is always looking for new expeditions to embark on.

The Great Gender Gap – The Past, Present and Future of Women in Endurance Sports

The Great Gender Gap – The Past, Present and Future of Women in Endurance Sports

Female triathlete competing

 

For many years, sport was considered to be only for men, as women’s physiology was viewed as being less efficient, weaker, and unable to push their bodies in the rigor of sport. Prior to the 1960’s, women were banned or restricted from longer running and endurance events as they were considered “too fragile” for distance sport or even shorter Olympic events like the 400 and 800m sprints. This began the era of mass participation of women in sports, and in the 1972 Olympics the first women’s 1500m was run. The same year, eight women “legally” ran the Boston marathon, and by 1984 (only 35 years ago!) the first women’s Olympic marathon was sanctioned.

This year in 2019, 45% of runners were women and in more local smaller city races, women tend to comprise over 50% of participants. Women’s participation in running and endurance sports has come leaps and bounds in just the last several decades, but only recently has science and psychology begun to identify some profound differences between the sexes. What exactly is it that differentiates women’s performance abilities from men?

Physiological Differences

It is generally accepted that women are smaller in stature, have more body fat, and less absolute muscle mass and fewer and smaller muscle fibers than men. As well, women have physiologically lower VO2 max numbers than men (the maximum amount of oxygen their bodies can utilize during high-intensity exercise), which is also sensible. In power-based activities, these differences are likely where the discrepancies primarily lie. Across the board, women’s distance running and cycling records among elite athletes are typically 10-12% slower than men, although with longer distances these patterns tend to change as we’ll discuss more later. It has also been seen that men have greater running velocity and can cover more distance in a set period of time. These differences are more profound in shorter, more powerful contexts like shuttle runs or sprints.

However, when it comes to longer, slower, or more submaximal effort events, women have some interesting advantages. Women have higher prevalence of slow-twitch muscle fibres which contract less quickly, but can contract consistently for very long periods of time. The hormone estrogen also seems to improve the oxidative capacity of muscles – meaning greater oxygen update and improved recovery. Men however, tend to be able to have enhanced muscle growth due to higher level of testosterone – again, benefitting sports that favour power but potentially less valuable to low-and-slow type training and racing.

What Does This Mean?

So, when women train at the same intensity as men, they are able to adapt to the same degree, and in some circumstances even more effectively. As we’ve discussed, especially in distance events, women who focus on endurance training are able to become more metabolically efficient and run just as far as men. The science tells us that they should be as quick, but not so fast!

Female marathon runner competing

Go a Little Longer

When it comes to ultra-endurance events, women seem to have the upper hand. Many ultra-endurance race winners in unisex races are women – and not by a small margin. This past year, German cyclist Fiona Kolbinger raced 4000km through Europe and finished the Transcontinental Race 10 hours ahead of her closest male opponent. This past May, Katie Wright beat 40 men and six other women to win the Riverhead Backyard ReLaps Ultra-marathon in New Zealand, running almost non-stop for 30 hours. It seems that when the distances get longer, the women are rising to the top.

Why is this? Well, for all of the physiological science out there, there is only just recently a rise in the “biopsychosocial model” – which essentially looks at the mind-body connection and how the mind can affect boundaries within our deeply-entrenched biological systems. In excruciatingly-long distance races, athletes are working far under their maximal power for very long periods of time. Absolute strength and power is of less importance, and mental patience and grit hold much more water. Women also tend to be better at pacing themselves and “seeing further into the future” when moderating their early-race paces. Females also tend to use more emotion-focused coping mechanisms during the pain, fatigue, and sleep deprivation points in long races. Whether its experiences like childbirth or mental toughness from, well, life, it seems that this has given women a leg up when the going gets beyond difficult.

On the Whole…

Women have traditionally been seen as the physiologically “weaker sex” for many years. Culture and society has finally started challenging these norms, as women are now participating in events similar to men, and in some cases out-performing them. While it’s unlikely that women will naturally be lifting heavier weights than men or sprinting 100m faster than men, in longer races the gap is significantly lessened. Moreover, both genders need to remember that the power of the mind is probably the greatest tool of all, and with consistent training for both mind and body, great things can be achieved.

About the Author:

Lauren Roberts is a Registered Physiotherapist and Founder of The Running Physio in Toronto. For more information on her team, the clinic, and for more great blog articles, visit www.therunningphysio.ca

Female athlete competing


References

Boston Athletic Association. (2019). 2019 Boston Marathon Statistics. Retrieved from https://registration.baa.org/2019/cf/Public/iframe_Statistics.htm

C. Baumgart, M. H. (2014). DIFFERENT ENDURANCE CHARACTERISTICS OF FEMALE AND MALE GERMAN SOCCER PLAYERS. Biology of Sport, 227-232.

Joyner, M. J. (2016). Physiological limits to endurance exercise performance: influence of sex. The Journal of Physiology.

K.M Haizlip, B. H. (2015). Sex-Based Differences in Skeletal Muscle Kinetics and Fiber-Type Composition. American Physiological Society, 30-39.

Williams, S. (2019, August 11). Are women better ultra-endurance athletes than men? Retrieved from BBC News: https://www.bbc.com/news/world-492843894389

Base Building: 5 Benefits of Off-Season High Altitude Training 

Base Building: 5 Benefits of Off-Season High Altitude Training 

As the leaves begin to turn and temperatures begin to drop, for many people this time of year becomes staying indoors with Netflix. For the endurance athlete however, the time between November and April can represent a big wide window of opportunity to reflect on what went well in your season, identify areas of focus for coming one, and develop a finely-tuned base-building plan to prep you to conquer the spring.

If your racing season took you into the fall, it’s always a good idea to take a few weeks, or even a couple of months, off of a structured training plan. Physically, this gives your body a true chance to recover, as prolonged racing and training causes a substantial degree of muscle breakdown and a systemic inflammatory response. It can take up to 19 days after an Ironman-distance triathlon for inflammation and cortisol to return to baseline levels, even in a well-trained athlete. Mentally, endurance events require long term commitment, self-discipline, and a high degree of day-to-day planning and time management. It’s healthy to give yourself a break from the rigidity of this type of schedule. 

So once you’ve refreshed your mind and body and as the mornings continue to get darker, here are 5 reasons why you should get yourself back in gear over the colder indoor months. 

Controlled environments let you hone in on specific weaknesses. 

Did hills eat you up this year? Does your form start to fall apart at a certain speed? Now is the time to work on whatever’s holding you back from the next level. Not having a race schedule allows you to build training blocks and choose training workouts with these goals in mind. Running or cycling workouts using treadmills and indoor trainers are great ways to target exactly what you need to improve on.

Workouts give you more bang for your buck.

Take cycling for example. It is generally accepted that 60 minutes on an indoor trainer is equivalent to 90-100 minutes of outdoor cycling. This is because you are pedaling against a controlled, consistent resistance, and there aren’t any opportunities for coasting downhill or stopping at a red light. This is a good thing, since even the strongest mental game can go a little bananas when on a trainer for long periods of time. Which brings us to our next point…

Classes do the job, and they’re social. 

Endurance sports can be a little lonely. Maybe you’ve got some friends in the summer that you can join for long runs or rides, but the winter can be much more isolating. Rather than hole up, try a class specifically designed to challenge runners or cyclists. Whether you’ve got a friend to go with you or not, the time always passes much more quickly in a group setting, not to mention it’s way more fun. Check out Altitude’s roster of upcoming classes this winter here!

Hit March with a spring in your step. 

Most athletes look to start racing again for March-April. Nothing feels worse than sitting on your couch for several months, only to blow the dust off of your shoes in spring and have to dedicate the first 6-12 weeks of training to just base build. Even doing a few key workouts per week can keep you from detraining, or, even better, can help you beef up your base before the warm weather comes around again. 

Keeps the winter blues at bay.

SADS, or seasonal affective disorder syndrome, is a proven disorder that manifests as an increase in sleep, sedentary behavior, depression and sometimes weight gain that occurs during the fall/winter months and remits in the spring. Research has shown that light therapy and getting outside is helpful to combat symptoms, as well as aerobic exercise. Bonus points if you can grab a buddy to join you.

So after your last race, take a breather, do some reflection, and plan for crush your goals for the following year.

 

What it’s like to cycle through the Pyrenees

What it’s like to cycle through the Pyrenees

Today we feature the experience of a cyclist on the June 2019 Magic Places adventure cycling trip to the Pyrenees in France. He’s got even bigger plans for next year, and altitude training is definitely something he is going to want to do for his next big riding trip.

June 2019: an epic cycling adventure through The Pyrenees mountain range of France (and Spain) organized by Magic Places. The goal: “…have some fun with friends, see some great sights, and get into better shape.”

The trip started in Toulouse, but the actual riding would start in the seaside town of Biarritz and finish in Carcassone, with difficult climbs and spells of inclement weather to tackle in between. There were 10 rides in total, very few rest days, and a different place to stay every night. The elevation gain was significant, but so was the perseverance. At the end of the trip, the key discoveries were: “…dealing with the weather, encountering lots of livestock, keeping hydrated due to the elevation (5 large bottles of water per day), dealing with some difficult grades, eating some great food, and of course, taking care of each other.”

Check out the full itinerary and trip photos below…

The Route

A 16-day trip through France (and Spain), showcasing some of the most pristine landscape in southwest Europe. The total distance travelled on the bike was 934.3 km and total elevation gain was 18,463 m. In total, it was 51 h 11 min of riding.

The Challenge

The Pyrenees – stunning and rural, and a thrilling challenge for cyclists. “We faced a lot of bumps between here and there…”

The Journey: Framed by a Stunning Backdrop

Whether your quads were burning from a seemingly never-ending climb or you were shedding layers from rapid changes in temperature – the scenery never failed to disappoint. Take this 102 km ride from Isaba to Pau for example…

Gorgeous ride: 1513 m of climbing, a 26 km climb to start the day, green mountains, snow at the summit, road followed the river, goats, cows and horses on road.(from Strava)

Col d’Aspin

“Beautiful day, more climbing…”

When cycling uphill, your rate of deceleration actually increases due to the impact of gravity on momentum. So you have to push your pedals at a constant effort throughout the climb to avoid a dramatic reduction in speed. Altitude is also a factor. You’ll find it harder to breathe because oxygen is no longer as easily available to your body. This can be particularly noticeable for those who have limited experience cycling at altitude, and those of us living at sea level. Indeed the guys on the trip who were from Calgary seemed to have a bit of an advantage when it came to the big climbing days (Calgary is at 1045 m).

Ax-Les-Thermes

“Lunchtime, bikes parked…”

Re-fuelling is extremely important during a trip like this. Fortunately, the food in France is delicious. Midday stops in rural French towns allow for lengthy lunch breaks and great meals. Those calories are certainly going to good use!

Col du Tourmalet

“The big climb…”

We’ve reached the highest point of our ride. This is the most utilized of any peak in the Tour de France. Le Geant de Tourmalet is one of two statues found on the summit. This ride was actually delayed by a day due to the rain and fog which would have made it almost impossible to see the peak.

An Epic ride: Strava stats from the big climb

Distance: 128.31 km

Moving Time: 7:12:16

Elevation: 3,685 m

Gorgeous sunny day for popular Tour de France climbs Col d’Aspine, Col du Tourmalet and Col de Peyresourdes. 3085 m of climbing. (Strava)

Challenge Conquered

There is always more to altitude to gain…”

It’s always a great feeling seeing the route you conquered and looking through the Strava stats that show your hard work. There’s always more mountains to climb and landscapes to explore.

Going higher: What is altitude training?

Going higher: What is altitude training?

In today’s highly-developed world, gaining a competitive edge is more difficult than ever. Speed suits for swimmers, carbon fibre soles in running shoes, and aerodynamic helmets and bikes have become more and more available to recreational athletes looking to up their game. However, as fun and cool as these tech trends are, they don’t actually change the most important thing – your own personal human engine. 

Within the millions of blood vessels in your body travel red blood cells, called erythrocytes. The role of these erythrocytes is to transport highly-coveted oxygen to tissues in order to power your body. If you decide to train for a marathon and get going on a training program, the body begins to produce more and more red blood cells over the weeks to be able to deliver more oxygen to starving muscles that are working harder and longer than in previous weeks. This is a normal response to training and one of the reasons why a long run weekly is very important! The quality of the red blood cells also begins to improve as each blood cell becomes larger and able to carry more oxygen molecules. You can notice these changes during a training program as distances that once would make you feel tired and out of breath become easier and less effortful. 

The body is very smart and very insightful. In circumstances where oxygen is harder to come by, it will quickly realize that this special and limited resource needs to be used as effectively and as efficiently as possible. Studies have shown that at altitudes of 2100m and up, the number of blood cells in the bloodstream is higher, and size of red blood cells are bigger. In most basic terms – you can go harder and longer with the same amount of effort. 

Now, because the body is so smart (and also lazy), the timing and consistency of training at altitude becomes important. Effects on blood cells can begin as early as 2 hours of exposure, and get better and better with time. If you’ve got a race coming up in a few months, you’ll want to spend about 24 hours total at altitude prior to in order to begin to see tangible changes. If you’ve really got your eye on the prize, the more hours that you can train, the better! Studies have shown that red blood cells increase in size after every 100 hours of altitude training. 

Who can benefit from training high in the sky? Well, if you’ve picked a race that is taking place above sea-level, you are absolutely going to want to prep for it by getting yourself acclimatized. Even the most well-rounded training program done at sea level will lend itself to a sub-par race at altitude as the body will be starved for oxygen that isn’t available. Not to mention, it’ll feel fairly awful. Second, even if you don’t have anything high in the sky coming up, you’ll be able to truly maximize your training and body adaptations by getting into the chamber even once per week. More blood cells = more oxygen = more work with less effort. Hello PB!