by Dean Woods with Rupert Guiness
Body Maintenance
It's a well worn-sporting adage that mind should prevail over body. In many ways it's true but, no matter how much a cyclist - or any athlete for that matter - wants to produce their best, they will not do so without a thorough, well-planned approach to body maintenance.
There are many facets to body maintenance. They include diet, massage and stretching, vitamin and mineral supplement intake and first aid.
This chapter explains the basic elements to body maintenance. It also outlines the most important theories behind the bodily demands for better performance.
Diet [back to top]
A cyclist needs a well-balanced diet to enhance physical development, create energy and boost recovery. Disregard for nutrition will only lead to a downfall in performance.
Yet at the same time the intake should not overtake the requirements. If it does, then body fat will build up.
There are six main nutrients to consider: protein, minerals, vitamins, carbohydrates, fats and water.
However, it is not that simple to find an adequate balance of them in today's foodstuffs. Many foods are processed and contain colouring, flavouring and preservatives.
Energy is derived from proteins, fats and carbohydrates - these are called energy nutrients.
Ideal sources for vitamins and minerals are fresh fruits and vegetables in either whole or juice form.
Protein is mainly derived from meat which also provides minerals and vitamins. However, red meat should be eaten in limited quantities. Other sources include dairy products, eggs, bread and cereals, soya beans, red and white beans, peas and nuts.
And when a cyclist is on a rigorous training programme glucose and fructose supplements are needed which help supply extra energy without overloading the digestive system with excessive food. An ideal substance is honey, which is full of fructose, water, vitamins, minerals and carbohydrates.
Body fat can be an energy source, but it is not easy to draw on. Normally it is only accessed when glucose stores are drained. Not only are there various methods to measure body fat, but the levels also vary between males and females and between road and track cyclists.
In cycling, road riders generally have a lower level of body fat than track riders. And while the average body-fat percentage for a male would be 15% - as against a 23%-level for a female - an average body-fat percentage for a male ,rider would be between 5 to 8%, with female riders again having a proportionally greater level.
What the Nutrients Do [back to top]
It's all very well to hear or read about what nutrients a cyclist needs and where they come from. But to help understand how the body works and reacts, it is also important to understand what they do.
Carbohydrates [back to top]
These give energy and heat to the body during exercise. They are a far better energy source of fuel than fat, as they require less oxygen to produce the same amount of energy.
Carbohydrates come from plant foodstuffs like grains, vegetables and fruit. They come in simple and complex forms. Simple carbohydrates include the sugars glucose, fructose and galactose. They are absorbed by the system and can be used immediately for energy or stored for later use as glycogen. Complex carbohydrates are the 'double' sugars, or disaccharides, such as sucrose and maltose, and polysaccharides like starch and glycogen.
All carbohydrates need to be broken down to simple sugars by digestion before they can actually be absorbed by the system. Only a limited amount can be stored as glycogen in the liver and muscles.
Sugars [back to top]
When digestion occurs, sugars go to the bloodstream and then to the organs and tissues needing them, like the brain, liver and nervous system. Stored as glycogen, they are used whenever muscle contraction occurs.
The liver stores glucose for energy production. So whenever the glucose level in the blood drops, it is rapidly replenished from those stores of glycogen in the liver. When sugar levels drop in the brain, mental efficiency is reduced. The risks of sugar levels dropping increase as a rider uses more energy. It is estimated that the average length of time that the body can endure strenuous exercise without sugar levels being reduced to this level is 1.5 hours, so cyclists must be prepared to replenish their levels accordingly.
Fats [back to top]
Fats fulfill a similar task to sugars in releasing energy and they help the system to absorb fat-soluble vitamins.
However, they shouldn't be consumed just before a race because they are harder to digest. They also have 50% more calories per kilogram than carbohydrates and proteins. So if you consume too much fat and don't do enough exercise, your body weight will increase.
Fats exist in two forms: unsaturated, which are found in vegetable oils and saturated, which are found in all animal oils except fish and poultry. Natural sources of both forms of fats are milk, meat, egg-yolk, nuts, butter, cream and salad oil.
Water [back to top]
Water makes up the main component in the body and comes from both the food and fluid we consume. Research shows that 50 to 70% of our body is water. Any significant reduction of water reduces the supply of blood to the muscles, which finally affects performance.
It is essential that any cyclist maintains fluid intake while racing and training. In hot conditions, the body weight of an endurance cyclist can fall by 8% due to sweat loss alone. And it takes only a 3% weight loss for an increase in heart rate and body temperature to occur. The same loss can drastically reduce muscular exertion by up to 30%!
Proteins [back to top]
These are important for boosting muscle-tissue strength and fluid levels after a hard training session or race. They can also be used to create antibodies against viruses and bacteria. They are not a major energy source, although they can be broken down into fuel after all carbohydrates are drained. They should make up between 12 to 17% of a cyclist's diet, according to an individual's growth and energy output.
Vitamins [back to top]
Vitamins are essential for the chemical reactions which keep the body in working order. Vitamins can be either fat or water-soluble. Fat-soluble vitamins are stored by the body in large quantities, water-soluble vitamins in small quantities.
As already mentioned, processed foods may not provide the vitamin supply your body needs. Illness or rigorous training, too, may lead to a need for vitamin supplements. The main vitamins are vitamins A, B1 Thiamine, B2 Riboflavin, B3 Nicotinamide, C and D.
Vitamin A is found in milk, butter, egg-yolk, carrots, green vegetables, fish oils and liver. Its benefits include maintaining healthy skin and hair, good eyesight and a resistance to conjunctivitis and other infections. Hints of any deficiency include dry, rough skin, respiratory soreness and night blindness.
Vitamin B1 Thiamine comes from wholegrain cereals, wheatgerm, fish, pork, lean meat, milk and potatoes. It produces enzymes which release energy from blood glucose, thus maintaining the sound functioning of the heart and nervous system. Lack of energy, fatigue and loss of appetite are key signs of the inadequate supply of this vitamin.
Vitamin B2 Riboflavin exists in wheatgerm, bread, cereals, green vegetables, lean meat, liver, dried yeast, milk and eggs. It helps cells use oxygen, builds body tissue, keeps skin healthy and minimises the sensitivity of eyes. It is thought that this vitamin helps to combat disease, cracked lips and inflamed eyelids.
Vitamin B3 Nicotinamide is found in dried yeast, eggs, liver, fish, lean meat, bread and cereals. It helps riders to keep their appetite, converts food into energy, helps the nervous system and enhances the release of energy from food. Indigestion and fatigue are deficiency signs here.
Vitamin C is found in citrus fruits, tomatoes, green vegetables, strawberries, broccoli and potatoes. It is helpful in boosting resistance to infection, strengthening teeth, bones, gums, body tissues and blood vessels; it creates collagen (a protein substance which binds body cells) and promotes the healing of broken bones and wounds. Signs of vitamin C deficiency include increased vulnerability to infection, sensitive gums, mild anaemia and slow healing of wounds.
Vitamin D exists in cod-liver oil, salmon, tuna, egg-yolk, milk and butter. It is beneficial in aiding the transport of calcium and phosphorous into the bloodstream and from there into the marrow cells. Deficiency leads to reduced bone marrow growth.
Minerals [back to top]
These come in various forms. Up to 20 minerals are needed by the body, the main ones being calcium, iron, sodium, potassium and phosphorous.
Calcium helps maintain strong bones and teeth, aids blood clotting after any injury and helps muscle recovery. Calcium sources include milk, cheese, peas, beans, yoghurt and wholegrain cereals.
Iron with protein creates haemoglobin to carry oxygen to the red blood cells, preventing anaemia. Women are more likely to suffer from a deficiency because of blood loss in their monthly period. Iron is found in liver, leafy vegetables, dried fruit, meat and eggs.
Sodium controls water levels in the body and helps muscle contraction. When deprived of sodium, a person can suffer from muscle cramps. It is found in most foods.
Potassium helps regulate the heartbeat and blood pressure during competition. It is also important for regulating acid base and water content in the cells and setting off muscle contraction in the transmission of nerve impulses. Food sources of potassium include milk, wheatgerm, bran and dried fruit.
Phosphorous metabolises vitamins and minerals. It is also an element in creating strong bones and tooth structure. It is present in meat, fish, poultry, eggs, cereals and nuts.
Eating: Before, During and After Competition [back to top]
Before [back to top]
Carbohydrate loading is the technique used by cyclists before an event to stock up on fuel. This fuel comes from carbohydrates and fats. Carbohydrates are stored as glycogen in muscle cells and the liver; fats exist as triglycerides in tissue and muscle.
In endurance events, fuel is burnt up by oxygen. Long-distance racers require an average store of 5000 to 8000 calories. The need for replenishment is important here as the body can only ordinarily store 2000 to 4000 calories as glycogen.
Carbohydrate loading can start a week before the event. Begin the process by going for a long ride. This will reduce your body's glycogen stores. To keep them depleted, follow a low-carbohydrate diet for three to four days and continue training. Then switch to a high carbohydrate diet for the three to four days before the event. The body will respond by overloading the system after earlier being deprived of an adequate supply of carbohydrates.
However, caution is called for when using this procedure. Muscle heaviness can occur. And some riders experience negative side effects.
When race day arrives, nutrition should be considered carefully. Nerves can affect your digestive system, and foods which are hard to process will stay in the stomach longer. To help digestion, remember that small pieces of food will help the process, and avoid spicy food.
Timing a pre-race meal is vital too. It's best to eat more food for longer, endurance events, while short races require less food. Whatever the distance you are racing, eating slowly helps digestion. The longer you set aside for eating, the more you can eat. It's best to eat a moderate-sized meal two and a half to three hours before racing.
Below are some examples of pre-race meals and when to eat them:
- 4-5 hours before: moderate portions of lean meat, potato, corn, peas and rice
- 3 hours before: small serving of fish, boiled potato, rice, fruit, bread and cake
- 2 hours before: fruit or vegetable juices, rice with glucose, bread and cake
- 1 hour before: fruit or vegetable juices, glucose in fluid, chocolate
During [back to top]
The body will not only lose carbohydrates during a race, but also minerals, water and vitamins. So it is necessary to keep their respective levels up during any competition.
When you lose water, the blood supply loses it as well, with the result that the heart is called on to work harder to transport oxygen and nutrients through the body.
To avoid this process, drink regular small quantities of water throughout an event. This will top up the already hydrated system immediately. Once the process of dehydration starts, it's an almost unwinnable fight to beat it.
The loss of carbohydrates is generally known as 'hunger flat', or 'the bonk' in the United States.
To keep glucose levels up during the race, many people use glucose 'sports drinks'. These drinks replenish lost vitamins, minerals and water. They can come in sugar-concentrated liquid, although this form of glucose isn't recommended because sugar can impede the flow of fluids into the system.
Some recommended brands of sports drinks include Gatorade, Isostar, Extran and Exceed.
The cyclist can choose either water or a sugar-concentrated drink - or go for both, with two 'bidon' cages for each type of drink. If you're sweating heavily, though, water should be the priority. If heavy sweating is not apparent, then a glucose fluid is ideal.
Whatever you do, the rate of fluid loss during competition is usually greater than you can compensate for. In one hour of competition, the stomach can only release about 800 millilitres (1.75 pints) of ingested fluids into the system; natural losses, on the other hand, are about two and a half rimes that level.
Beware, too, of the dangers of drinking too much fluid during competition - that is, more than 800 millilitres an hour. This will lead to stomach troubles and, obviously, impairs performance.
After [back to top]
It's best to wait for at least an hour after competition before eating anything substantial. Your priority should be to replace lost nutrients with liquid-based substances, because these can be absorbed more quickly.
Certain foods should be avoided if competition is scheduled again for the next day. Foods which are easily digested are recommended. Suggested types include: cream and butter for fat needs; bread, puddings and rice for carbohydrates; fruit and juices for vitamin C and as a liquid nutrient replacement.
Massage and Stretching [back to top]
Massage and stretching are important elements in both the preparatory and recovery phases of a cyclist's training. They help the muscles to relax and warm up before an event and rejuvenate their strength and suppleness after a hard training session or race.
Massage [back to top]
The regular use of massage by cyclists is one of the reasons that they shave their legs: smooth legs make massage easier for the masseur and less painful for the rider. (Another benefit of shaving is that cuts and grazes will heal more quickly and cleanly on shaven legs. If hairs become congealed in a wound, they can cause infection.)
If you do want to shave your legs, use a sharp razor - but carefully - and shaving cream. It's a good idea to wash your legs thoroughly with soap afterwards to avoid any nicks or cuts from the process becoming infected. Cyclists usually shave their legs once or twice a week because unless you do it regularly, hair grows back more quickly.
(There's also a supposed aerodynamic benefit to shaving legs. Cyclists have long done it and it is regarded as 'tradition'. But the time advantage it would bring, if any, would be more apparent on the track or in time-trial events, than in a road race.)
The cost factor of massage can be a problem for cyclists. If this is the case, you'll have to forego regular sessions and concentrate on pre and post-race massage. An important rule to follow is to make sure your masseur is qualified because by having a massage from an unqualified person, you will run the risk of incurring an injury. Qualified masseurs are trained in the art of giving massage and, importantly, in sensing which muscles, tendons and ligaments need it. (A masseur who is not properly trained could locate the wrong area of treatment.)
If you can't afford a regular masseur, there are a few alternative ways of accommodating your body's need for massage. One is to follow a committed stretching programme; another is to carry out self-massage.
Self-massage [back to top]
Self-massage has a lot of pluses going for it: it's free, convenient and you can regulate the amount of massage you need.
Obviously the technique of self-massage will be different to the treatment you'd get from a qualified masseur. For a start, most riders won't be professionally trained. And you won't be able to manipulate the same position as would a masseur.
- Before beginning self-massage, it is important to be seated, with your back well supported - against a wall, for example.
- Now bend your knees and massage the calf muscles. Feeling the contours of the muscles, this should be a consistent and firm movement going from the ankle to the back of the knee.
- Continue the massage along the hamstring, up the back of the thigh and round to the quadriceps in front, with the movement always being towards the torso rather than away from it.
- The thigh can be massaged further, with a firmer rub of the muscle - again, always towards the torso.
- Shake the mass of the quadriceps around the bone, before finishing up with a last, lighter rub.
Embrocations [back to top]
Another important element in both given and self-massage is the use of embrocations, or massage creams. The cheapest one to use is baby oil. Qualified, experienced masseurs often use more sophisticated {and expensive) creams which have varying effects.
Some embrocations are only used before a race or when training in cold weather. These can come in mild, medium and hot treatments. With all forms, though, only a light rub is needed. It is designed to provide a mild warmth and protection from the cold, rather than the deep massage you need after a race. But be warned - if embrocations are massaged too deep, the burning sensation they create can be almost unbearable.
The cream you use should be petroleum-based as this is water-resistant. Unfortunately, this means it is difficult to wash off after riding. A cologne or spirit-based substance is the best method for removing it. If the skin is still burning annoyingly, an ideal way to soothe the pain is to rub a sliced lemon on the affected skin.
The key joints and muscles that need embrocations are the knees, calf-muscles and thighs. Some riders also use creams on their lower backs.
Stretching [back to top]
There is a feast of possible stretching exercises for cyclists. Below is one example of a stretching routine. It is recommended that at least 20 minutes is spent on one circuit of these exercises.
It's not vital to have a personal assistant, but it is recommended that a qualified trainer explains the benefits and risks of various stretching exercises before any programme is undertaken.
Stretching is imperative to any cyclist's training regime. An ideal time of day to tackle a stretching programme is first thing in the morning.
Not only does it help stimulate body and mind for a new day, but it is also a facet of physical training which helps heighten flexibility without requiring an excess load of energy.
Stretching should be undertaken both before and after training or racing. This helps to keep the muscles agile, diminishes the risk of injury or strain and improves blood flow throughout the system. Should a rider begin a training session or race without stretching, there is always the possibility of cramps or muscle strain.
Shoulder Stretch [back to top]
- Standing with your feet slightly apart, extend the arms and interlock the fingers so the palms are facing outwards.
- Raise your arms above you while keeping your back straight. You should feel the shoulders and pectoral muscles stretching.
- Repeat, but this time with your arms behind you. You'll have to work harder because. if your back is straight, you'll naturally have less flexibility than when you raised your arms in front of you.
Quadriceps Stretch [back to top]
- Stand up straight - preferably near a wall or chair for balance.
- Lift one foot up behind you. Hold the ankle to keep the position.
- Simultaneously allow the back to arch. The stretch should be felt in the thigh muscle of the bent leg.
- Repeat the exercise with the other leg.
Lateral Stretch [back to top]
- Again standing with feet slightly apart, yet with the knees slightly bent this time and arms at your sides, raise one arm above your head while the other stays at your side.
- As your raised arm goes higher, let the arm by your side slide down your leg. You will feel the muscles in your raised arm stretching. To gain maximum benefit don't let your head drop or body tip forward.
- After feeling one side stretch, repeat the exercise, but with the other arm raised; if there is any pain felt, however, don't continue.
Calf-muscle Stretch [back to top]
- Stand 1 metre (about 3 feet) from a wall. Keep both feet and heels flat on the ground, with toes pointing towards the wall.
- Put your hands on the wall, keeping the torso and hips straight.
- While bending your elbows, allow your shoulders to slowly move closer to the wall as if your were doing a push-up in reverse.
- Once you feel the calf muscles stretching, hold the position for 30 seconds.
Hamstring Stretch [back to top]
- Position the feet so they are slightly wider apart than your shoulder width.
- Bend over and take hold of an ankle, while allowing both knees to bend slightly.
- Slowly try and straighten the leg which you are holding until the hamstring can be felt stretching.
- Meanwhile, make sure the other knee is always bent during the exercise.
- Hold the stretch position for 30 seconds and then repeat it on the other side.
Lumbar and Hip Stretch [back to top]
- Lying on the floor with your knees bent, raise one knee towards the chest and hold it until the stretch sensation is felt.
- As with all exercises, don't overdo it if it hurts.
- After holding the position, release the knee and slowly let the foot back down on the floor.
- Repeat with the other leg.
Abductor Stretch [back to top]
- Position one foot outwards so the inside thigh is stretched.
- Then gradually bend the other knee to increase the stretch.
- After 30 seconds or so, straighten the knee to finish the exercise.
- Repeat on the other side.
Gluteal Stretch [back to top]
- Lie on your back with your knees slightly bent.
- Lift the ankle of one leg up and put it on the knee of the other leg.
- Grasp the thigh of the leg on which your ankle is placed with both hands and draw it in towards your chest. This should bring the supporting leg in towards you as well, simultaneously stretching the buttock of the other leg.
- Hold this position and then release slowly. Repeat the action using the other leg.
Stretching exercise should aim at increasing flexibility by increasing the length of muscles with a deliberate yet controlled force. It is a simple and safe procedure, providing certain rules and principles are followed. These are:
- Don't overdo any stretching exercise. The aim is not to stretch so it hurts, but until the exercise provides the sensation of the muscle being gently exerted. When that point is reached, hold it for 30-60 seconds.
- In between exercises, concentrate on what the exercise you've just completed has achieved and what part of the body being affected. Concentrate just as much on being relaxed too.
- Carry out stretching exercises on a particular muscle which is tight several times in the day.
- Always maintain a stretching programme during any period of recovery from injury. It is OK to stretch that area once pain from the injury has dissipated, but don't over-stress the area which has been injured.
- Flexibility does not come overnight. It is dependent on regular exercise. So the more stretching exercises you do, the more flexibility will be achieved.
- Never aim to achieve a level of flexibility which is beyond your ability. Everyone has varying levels of prowess - concentrate on your own potential and don't be tempted to compare yourself to others.
Ergogenic Aids [back to top]
Ergogenic aids are performance-improving devices which have physical and psychological influences. They include ergometers, warm-up exercises, music, visualisation, hypnosis, vitamins, nutritional substances, oxygen and drugs.
The last aid - drugs - is one which MUST be ignored. Not only will you be cheating if you use drugs, but they can also do you irreparable damage. Steroids are commonly used for increasing muscle bulk, even though they can have powerful side effects. A less harmful way to increase muscle mass is with weights, which also help strengthen bones, tendons and ligaments, etc.
Another important ergogenic aid is vitamin supplements (see below). Some people are sceptical about their benefit but, in our opinion, any cyclist on a rigorous training regime will need more than the vitamins in their diet.
Ergogenic aids help to provide variety in a training regime as well. You should try out different aids and see what suits you best. However, don't use an ergogenic aid in competition without having tested it before in training.
Vitamin Supplements [back to top]
Vitamins come from fresh foods and can be taken as a supplement in tablet form.
Whole foods - those without additives - are the best foods to eat. Another way to ensure you get the maximum intake of vitamins from fresh foods is to eat them raw whenever possible. Cooking kills vitamins.
A well-balanced diet should provide an adequate supply of vitamins for beginner cyclists. It is when your goals and training patterns increase - and therefore the demands on the body too - that extra sources of vitamins are called for.
Vitamin supplements in tablet form should be used on the advice of a doctor. Vitamins A, D, E and K are fat-soluble and therefore will not pass through the system when taken excessively. Vitamins B and C are water-soluble and therefore can escape the body through urine when taken in excess.
Basic First Aid [back to top]
There is a never-ending list of possible injuries a cyclist can experience. The most common include: colds, bronchitis, cramps, saddle sores, hyperventilation, tendinitis, cuts and broken bones.
Always consult a doctor when necessary. However, there are certain things you can do to alleviate the health problems associated with cycling.
Colds should be treated immediately, otherwise they can lead to severe illnesses which could threaten your entire season. Certainly, when you have a cold don't commit the greatest sin of them all - to keep on training with the belief that you can sweat it out.
If you have a cold the first remedy is to keep warm, stay indoors, rest and take plenty of fluids regularly. Aspirin is also an effective substance to take, starting with two soluble tablets every four hours - although don't take more than eight in a day. A vitamin C supplement is often found in aspirin, but if it isn't, then a dose of 1 gram of vitamin C every four hours in an effervescent form in between the aspirin doses will be helpful. This procedure should kill a cold within 48 hours, if not quicker. If your cold lasts up to a week, then you should see your doctor.
Bronchitis is an illness cyclists are particularly vulnerable to because of the fact that they cycle in all types of weather. If it hits you, stay indoors and rest. It is also advisable to see a doctor. However, in its early stages, bronchitis can be treated by special inhalation treatments. These require the mixing of herbal balms with hot water of which the vapours, when inhaled, will help eliminate the bronchial bug.
Coughs and sore throats are common symptoms of colds and bronchitis and these can be treated by over-the-counter remedies. However, be careful not to buy one which contains substances which are on the UCI's list of banned and restricted drugs. The slightest negligence of this advice could find you rating positive in a dope test.
Other basic remedies for coughs and sore throats range from taking aspirin and vitamin C to drinking hot water mixed with honey, lemon and glycerin, which should be available in most chemists.
Infections, while they are an ever-present danger, are ailments which can be avoided by prevention. The odds of infection are always minimised if you maintain strict hygiene in nutrition, clothing and general personal care.
In the event of infection occurring, there are certain measures you can take. For example, saddle sores can be avoided or minimised by ensuring you have a high-quality chamois inserted in your cycling shorts, and by washing them regularly. Furthermore, before riding you should lubricate the chamois with special creams which are available in chemists or cycle shops. These creams minimise friction between the saddle and the perineum.
If you do get a saddle sore, treat the infected area with an antiseptic cream and rest. If you must race, or are in the middle of a stage race, there are special anaesthetic and antiseptic creams which a race/team doctor could provide.
Do not train if the sore has developed into a boil (these can arise in other parts of the body as well). And make sure the area is washed several times a day, or as much as possible if you must race. Certainly don't allow anyone but a doctor to lance or try to squeeze the pus out of a boil.
For other ailments, here are a few suggested remedies:
- Cramps can be treated by stretching the tightened muscle the opposite way to which it is contracted and pressing your thumb into the thickest part of the muscle until the knot dissipates. Or you could use a cold spray (most race doctors should have this).
- Cuts and grazes should be cleaned with antiseptic or soap and water and covered with sterile dressings.
- Blisters should be cleaned and compressed with a cool pressing to minimise inflammation. When draining blisters, make sure the needle is sterile, wash the affected area properly and cover with a sterile dressing.
- Sunburn and insect bites should be treated as soon as possible with antiseptic creams, which will ease swelling and lessen chances of infection. Other ailments like tendonitis, sprains and strains can be treated with the RICE theory (see below).
For many infections, a doctor will prescribe antibiotics. It is important that when riders are on a course of antibiotics they follow the full course as prescribed, even if the infection apparently disappears before it is completed. Antibiotics can have side effects with other supplements and foodstuffs which will need respective limitation during an antibiotics programme. For example, iron or mineral supplements should not be taken during an antibiotic course. Antibiotics will attack both natural beneficial and harmful bacteria, but an increased vitamin C intake and consumption of natural yoghurt will help to minimise this.
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