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BIKECAT.WJ      2,460  03-05-89  WORLD JOURNEYS Bicycle Touring Catalog
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CALIF.MAP       1,637  03-02-89  Bicycle Touring Maps List-CA, COAST, INLAND
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CATS.DOC        1,583  06-01-89  Computer Aided Training Software
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JH05.TXT        5,845  04-17-90  THE `BREATHPLAY' EDGE TO HIGH PERFORMANCE
JH06.TXT        4,426  04-17-90  FINE TUNING WITH CRANKS AND CHAINRINGS
JH07.TXT        4,472  04-17-90  THE GHOST OF EXCESS BAGGAGE
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JH09.TXT        4,310  04-17-90  THE IMPORTANCE AND BENEFITS OF MASSAGE
JH10.TXT        4,624  04-17-90  RACE DAY CHECKLIST
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JH12.TXT        3,780  04-17-90  TURNING CIRCLES
CLIMBING.JH     4,693  12-24-90  ADVISE ON FORM FOR CLIMBING
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MONITMAN.JH     5,375  12-24-90  HEART MONITOR MANIA
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NEIL.ZIP       18,245  08-20-89* Me San Diego Trib  8-17 (VID)
NOVNEWS.ZIP    26,145  11-19-90  Olympics Press Release For Nov '90
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OLYMPIC.DOC     1,141  11-20-90  BBB EXCLUSIVE!  NEW OLYMPIC TRIVIA GAME!
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REASONS2.HLP    1,161  09-19-89  The Spirit Of Bulletin Boards And Shareware
SANDIEGO.CAL   12,153  01-10-91  Bicycling Calendar - Most '91 SD Area Events
SCHEDULE.SOC      881  03-16-90  Schedule For J H School Of Champions 1990
SDOLYTC.ZIP    17,159  11-30-90  New 3rd US Olympic Training Center/San Diego
SHIFTIN.ZIP    16,271  08-22-89* Me Again-Shifting Gears-Carlsbad Triathlon
TIGHTS.ZIP     15,586  08-05-89* Old Ad For Cycling Cloths (VID)
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TT.LST            512  11-01-88  TOP TEN REASONS TO JOIN BBB
TTT.HLP         1,444  10-11-89  TOP TEN TIPS FOR USING BBB
VELO.ZIP       18,902  08-05-89* A VELOCIPEDE Circa 1866 Show Your Kids! (VID)
VIDEO.CAT       2,246  03-02-89  Cycling Video List
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WASHING.CAT     3,375  03-02-89  WashN, W Coast Bike Tour Book Catalog
WASHING.MAP     2,266  03-02-89  Bicycle Touring Map List Wash, Ore
WORKOUT         1,169  07-31-89  What Is A Workout?  Fine Essay By G. Allen
YUELL.TXT       1,113  08-19-90  Harold Yuell, Famous 1920's Racer, Dies.
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21CC.ZIP      365,312  07-11-90  21st CENTURY CYCLING LOG
ABIKELOG.ZIP   23,575  05-17-89  Z-80.  Set of four including source.
AGETEST.ZIP     6,016  05-21-91  Basic.  Your Medical Age + Stress Test
BAKER99.ZIP   245,702  01-12-90  THE COMPUTER BAKER - 99 Great Recipes !
BARCELON.XXV    1,487  10-01-90  1992 Olympic Games Calendar - Sports Div.
BARC1992.XXV    1,032  10-01-90  IOC's Final Olympics Games Program
BCFACT          9,977  03-06-89  BIKECENTENIAL: The Facts At A Glance
BIKDIARY.ZIP   71,237  01-01-90  Bicycling Diary
BIKE01.ZIP     42,343  12-10-89  Gearing Calculator For Up To 21 Speeds
BIKE31.ZIP     16,730  11-28-88  Gearing Calculator Shareware
BIKEORGS       10,108  01-10-89  INTERNATIONAL BICYCLING ORGANIZATIONS
BIKESPP.TXT       406  11-13-89  Top Ten Countries With Most Cycles Per Person
BIKEWKS.ZIP     8,192  04-08-90  Various Worksheets For Bicyclists
BIKREPAR.ZIP  139,533  05-17-91  The Complete Bike Repair Manual!  Great!
BIO-BEST.ZIP   20,066  12-22-89  The Best BIO-RYTHM Cacculator
CALCALC.ZIP    41,472  04-29-90  Program Tracks Calories For Weight Control
CALCON.TXT        644  09-09-90  Calorie Consumption Chart
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COACH42.ZIP    66,393  12-11-89  VERSION 4.2 ... CHECK IT OUT!
COMPUCYC.ZIP   51,863  12-09-88  Demo of Comp-U-Cycle Training System
CREDNTLS.OLY    2,410  10-01-90  Press Credential Regulations - XXV Olympics
CVRISK.ZIP      3,181  08-21-89  Determine Cardiovascular Health
CYCLE.DOC       3,015  12-12-88  Product description for Comp-U-Cycle
CYCLE.ZIP      88,233  03-22-90  CYCLE SMART V 1.0 Animated Bicycle Gearing!
CYCLELOG.ZIP   94,006  09-25-90  Another Good No Frills Bicycling Log
EXER10.ZIP     38,726  08-12-89  Exercise Designer 4 Weight Training W/Report
FOODSMP7.ZIP   98,885  03-30-90  FOOD FOR A SMALL PLANET Version 4.0
GEARING.WKS     5,378  12-03-88  LOTUS Gearing Worksheet for Graph Viewing
GRCOACH.ZIP    62,123  12-08-89  RUNNING COACH With Graphs
INDEX88.ZIP    17,218  12-16-88  BICYCLING Mag's Article Index For 1988
INTPOINT.TXT    1,700  10-01-90  International Points Race Of Cycling
LIFEX.ZIP       4,889  08-21-89  Life Expectancy Calculator
LIFETIME.ZIP   19,623  05-13-89  Another Like Above
NUTRIT.ZIP    188,011  03-31-90  THE NUTRITIONIST, Guide For Balanced Diet
PERSMILE.ZIP  182,141  03-16-89  Bicycling Milage Log And Other Utils
PL100.EXE     272,396  05-01-01  Professional Bicyclist's Log V. 1.0
PMENU.ZIP     100,552  12-20-89  THE POWER Menu Program
PROBIKE.ZIP    50,269  08-03-89  How To Set Up And FIT A Bike Properly
ROADTEST.ZIP    6,440  12-16-88  BICYCLING Magazine's Roadtest Index
RACERMAT.ZIP   61,588  08-31-90  Demo of Racer-Mate CompuTrainer
RACERMAT.REV    5,132  12-09-88  BBB review of the Racer-Mate CompuTrainer
ROSTERAT.OLY   28,226  10-18-90  All Time U.S. Olympic Cycling Roster
ROSTER.ZIP     10,050  10-18-90  Same As Above
RUNNER.ZIP    112,099  12-03-88  Training Log / PACE / SPLITS / NOTES
RNSWBK.ZIP     76,119  12-08-89  For The Triathlete / Graphs, Workouts
SARK.ZIP      111,313  05-29-91  Most Detailed Cycling Evaluation I've Seen
SLIM2A.ZIP    181,248  08-19-89  Proven Easy Way To Lose Weight
SPIKEBIK.ZIP   41,964  02-05-89  The Adventures Of SPIKE BIKE By Bob Fishell
STRESS.ZIP      2,373  08-19-89  Compute Your Stress Quotient
TDDEMO.ZIP    173,696  09-15-89  Demo of TOTAL DISTANCE ..This one is IT!
TENRIDES.TXT    7,168  03-11-89  The World's TOP TEN "LARGEST" Bicycle Rides
TOP.TEN           532  10-24-90  Top Ten Smoggiest Cities
TRAIN!.ZIP     90,597  03-14-89  Diary For Triathletes And Others
WHEEL.ZIP      55,032  10-26-90  Spoke Length & Gearing Calculator
WHEELS20.ZIP   32,000  09-04-90  Spoke Length Calculator
WEIGHT.ZIP      2,373  08-19-89  Are You The Proper Weight?
WNA24.ARC     111,616  04-17-90  The Nutrition Ananlyst-Very Flexible!
WOTRAC.ZIP     68,140  08-03-89  WORKOUT TRACKER Many Functions + Graphs
YRPLAN         10,096  12-08-89  Text For PEAKING With Yearly Training

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UBL11.ZIP     169,984  06-13-91  A Handy Bike Log
BIKEINS4.ZIP  153,600  06-14-91  Bike Insurance File
BIKELOG3.ZIP  155,648  06-14-91  Bike Log  Mileage Log
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          BICYCLES PER PERSON BY COUNTRY, CIRCA 1985

   BIKES/
   PERSON    TOP TEN COUNTRIES / MOST BICYCLES PER PERSON

     .79 --- NETHERLANDS
     .74 --- WEST GERMANY
     .49 --- JAPAN
     .42 --- USA
     .42 --- AUSTRALIA
     .27 --- CHINA
     .16 --- MEXICO
     .15 --- SOUTH KOREA
     .06 --- INDIA
     .01 --- MALAWI

                 BICYCLIST ENERGY CONSUMPTION

There are roughly 32,150 calories in a gallon of gasoline. Dan Crowley,
of Princton, Ma, has calculated how far a cyclist can travel on the
caloric equivolent of one gallon of gas.

Assuming a bicycle weighing 25 pounds, a cyclist weighing between
120-180 pounds consumes the following amounts of energy:

Speed/MPH          Calories Consumed/Mile     "MPG"

   10 ------------------13-16-----------------2200
   15 ------------------21-24-----------------1400
   20 ------------------33-36------------------940
   25 ------------------48-51------------------650

                     Improving Your Performance
                          by John Howard

If your cycling speed and endurance aren't improving as fast as you'd
like, despite dedicated extra miles of training, keep reading. This
article on weight training is for you. Although I never liked the idea
of lifting heavy weights, I strongly believe in this program called
"progressive resistance."

Because the best cyclists are those who work all muscle groups,
progressive resistance is ideal. It works the entire body, not just the
legs, building strength by forcing a muscle to "resist" a uniform and
continuing force (a weight) throughout its entire range of motion. A
good example of my program is the use of a Nautilus machine, which
doesn't get easier at the end of an exercise, as a free weight does.
Progressive resistance works the muscle more thoroughly and for a longer
period of time than simple "pumping," thus providing aerobic benefit for
the entire body.

Working closely with five-time Mr. Universe and progressive resistance
guru Bill Pearl, we have devised a plan that can make you not only
faster and more flexible, but stronger and more enduring. Our program
utilizes Nautilus free weights and the Life Line portable gym to
strengthen upper body muscle groups and the muscles of the hips and
knees. While some of us are masters of fitness and appreciate
endurance, few have the power and strength to equal our cardiovascular
fitness. Our program's goal is to maximize every performance through
total body fitness.

When beginning a progressive resistance program, I always encourage my
"School of Champion" seminar students to test their strength. A Cybex
analysis, which measures the relative strength and weakness of each
muscle group, will tell you where to concentrate your efforts. Cybex
is now available at many health clubs.

When quizzing our seminar students about the muscles they think are
important to cyclists, the usual response is quadraceps. Careful study
of the mechanics of cycling will reveal that stengthening the quads is
only the beginning. In their superb book, "The Physiology and
Biomechanics of Cycling," authors I.E. Faria and P.R. Cavanagh explain
the minimum hip angle (the bottom of the pedal stroke) in cycling is
about 30 degrees.

According to the authors, the gluteus maximus and hamstrings are th e
major source of hip extension. Through the foot's movement from zero
degrees top dead center (pedal is all the way up) to 180 degrees bottom
near dead center (pedal is all the way down,) the vastus medialis and
vastus lateralis muscles for the pri mary extensors of the knees. Those
muscles are active at the same time as the hamstrings from zero to 75
degrees during the last 90 degrees of recovery, helping to flex the hip.
The main use of the vastus muscles is during the power phase of the pe
dal stroke at the 3 o'clock position.

To translate this into plain English, a full range of hip and hamstring
movement from 30 to 80 degrees is extremely beneficial to cyclists. Also
playing a major role in producing force through knee flexion (opposite
of extension) is the biceps femor is muscle and the gastrocnemius group.
For a strength program to be totally effective, it is critical to work
both knee flexors and extensors.

On the subject of equipment, muscle groups can be actively loaded on the
full range of Nautilus equipment, free weight and the Life Line portable
gym. Use of all three is recommended.

For cylists concerned about gaining extra weight from a strength
program, simply resist the temptation to consume everything in sight
while working out. If you are prone to rapid weight gains, emphasize
increased repetitions and lighter weights. A word about technique:
always do each rep deliberately and don't cheat. Press the resistance
with each exhale and breathe in on the recovery cycle. Effective
breathing is another way of making this training pay dividends.

                        The Schedule

A typical resistance schedule should begin in the late fall after the
racing season has ended. With less riding comes a started phase of two
to five weeks of light weights and high reps, say 18-20. The purpose of
this starter phase, as the name imp lies, is to familiarize and awaken
the body to your latest self-improvement scheme.

The second phase of our program is the building phase. Here our cyclists
begin to build a foundation of strength by pushing 60 to 70 percent of
their maximum lifting potential. Reps are reduced to 10-12. The building
phase prevents injuries by dev eloping a firm base. Four to 12 weeks is
a reasonable length for this phase.

The basic strength phase follows, allowing us to push to a peak of 80 to
100 percent of our maximum. Reps decrease to 1-6, and our faces contort
into unrecognizable grimaces. Again, concentrate on form and breathing.
Four to six weeks of this stuff is all we want.

Now you should be proud of yourself. The season is nearing. You feel
great. The heavy work is over and the intensity drops to a mere 70 to 85
percent of your max, while reps increase back to 10-12. This is the
power phase, and it should last four to eight weeks.

Finally, we go into our maintenance phase of training. The duration of
the workouts will decrease from three per week to two and may even taper
down to one, depending on whether you have to buy a new wardrobe or not.
During the maintenance phase, it's a good idea to increase activity of
the arms, shoulders and abdominal and lower  back regions as the
emphasis on legs and hips decreases. Predictably, weights are light and
reps are few.

                 1992 Barcelona Olympic Games Calendar
                     Sports Division COOB '92

 SPORT:             DATES:
 Archery            July 31 - August 4
 Athletics          July 31 - August 3, August 5-9
 Badminton          July 28 - August 4
 Baseball           July 26-29, July 31 - August 2,4,5
 Basketball         July 26 - August 7
 Boxing             July 26 - August 9
 Canoeing           August 1 - 8
 Cycling            July 26 - 31, August 2
 Equestrian Sports  July 27 - August 1,3,4,7,9
 Fencing            July 28 - August 1, 3-7
 Football           July 25 - 30, August 1,2,5,7,8
 Gymnastics         July 26 - August 2, 6-8
 Handball           July 27, 29 - August 5,7,8
 Hockey             July 26, 28 - August 8
 Judo               August 1 - 7
 Modern Pentathlon  July 26 - 29
 Rowing             July 27 - August 2
 Shooting           July 26 - August 2
 Swimming           July 26 - 31
 Diving             July 26 - August 2
 Synchronized       August 1 - 3,6,7
 Water Polo         August 1 - 3,5,6,8,9
 Table Tennis       July 26 - 30, August 1-4
 Tennis             July 27 - August 7
 Volleyball         July 26, 28 - August 7,9
 Weightlifting      July 26 - 30, August 1-5
 Wrestling          July 26 - 30, August 3-7
 Yachting           July 27 - August 4
 Ceremony           July 25, Closing: August 9

 Demonstration Sports

 Roller Hockey      July 29 - August 2, 4-6,8
 Pelota             July 25 - August 5
 Taekwondo          July 25 - 27
keep

                  THE TOP TEN SMOGGIEST CITIES:

SOURCE: US EPA, TOP TEN CITIES BY MOST NUMBER OF DAYS PER YEAR ABOVE
FEDERAL STANDARDS FOR OZONE POLLUTION COMMONLY KNOWN AS "SMOG"  (AVERAGE)

   avg # days
    per year

 1.  154  Los Angeles
 2.   29  Bakersfield
 3.   21  Fresno
 4.   19  Houston
 5.   19  NYC
 6.   14  Greater Connecticut
 7.   12  Dallas-Ft Worth
 8.   12  El Paso
 9.   12  Modesto
10.   11  San Diego


             YEARLY TRAINING PLAN AND DIET FOR CYCLISTS

The following program is designed as a yearly training plan for
cyclists. This plan can be utilized by both competitive cyclists as well
as those who's interest is inclined towards recreational and touring
rides.

The basic physiological concepts of training, exercise and diet are the
same, regardless of one's goals. The difference is in the application
and intensity of the program. By following this program, one will be
able to reach goals in cycling of any variety. Cycling is a wonderful
method to achieve life long fitness and health. Included in this file
are some suggestions about diet. The combination of a diet plan and an
exercise routine can maintain a desired weight for life.

                          PERIODIZATION

The concept of periodization concerns planning an exercise routine so
as to peak for performance at certain times of the year and for specific
events. It is not physiologically possible to be at ones peak throughout
the year. The process of training and conditioning is one of a series of
steps upon which one builds.

                         STRESS ADAPTATION

The body's response to stress is to adapt. In physiological terms, this
means that muscle tissue will increase in strength and endurance when
faced with increased demands. There is a limit to what the body is able
to cope with however. In the presence of increased resistance, muscle
tissue will first break down. The adaptation response to this stress is
to increase the size of the muscle fibers; which results in increased
strength and endurance. This will only take place if there is adequate
rest time.

                          OVERTRAINING

When one pushes to hard, the physiological systems of the body do not
get the required rest time in which to build. Rather than adapting to
the stress demands with increased strength, the body continues to break
down. This results in the exact opposite of what one wants to
accomplish.

Symptoms of overtraining include feeling run, unmotivated, and may
resemble the common cold. A good indicator of overtraining is if your
resting pulse rate is increased by 10 or more beats per minute. This
indicates that one has not sufficiently recovered from previous stress.

                           YEAR PLAN

The following is a suggested year plan in a condensed form for cyclists.
The plan is primarily designed for competitive cyclists but can easily
be adapted to other purposes. In this plan it is assumed that one will
want to peak for performance in the summer months. By altering the
sequence, the peak period can be moved to any time of year that is
desired. It should be noted that this plan can also be easily adapted to
other sports such as running.

  REST PERIOD . . . . . . . . . . . . . . . . . . . Mid Oct. to end of NOV.
  PREPARATION PERIOD. . . . . . . . . . . . . . . . Dec. 1 to Mid April
  COMPETITIVE PERIOD. . . . . . . . . . . . . . . . Mid April to Mid Oct.

In this plan it is assumed that by mid October the peak season is now
past. The rest period is essential to allow the body and mind to relax
and recover from the stress of pushing one's limits. This does not imply
that one should be a "couch Potato". The key is active rest. There are
no structured workouts. Partake in other sports for fun, and use your
bike for recreation if you have been competing over the last few months.

After allowing for rest and recovery, you are now ready for the process
of building upon the foundation that was laid before. The major emphasis
of this period is work in the weight room. Time on the bike should be
used mostly to build the endurance base. Sample weight exercises that
are specific to cycling are: 1) Power Cleans 2) Dead lift 3) Full Squats
4) Upright Row 5) Good Morning exercise 6) Lateral Dumbbell Raise 7)
Incline Press 8)Bench pulls 9) Bent rowing 10)Bicept and Tricep Curls.

To Build endurance and tone, one should do the above lifts in sets of 10
- 12 repetitions. Start with 2 - 3 sets and increase after 3 or 4 weeks
to 4-5 sets per session. To increase power, the same exercises can be
used in sets of 5 repetitions with more weight. If you have never been
on a regular routine of weight training, it is advisable to consult a
professional in a local gym or YMCA.

It is easy to include riding in with the weight workouts. One can ride
5-6 days per week, or as few as 3. It depends on one's goals and
aspirations. In this period rides should be of moderate intensity and
last from one hour to up to two and one half hours. If you are riding
indoors on a stationary bike, wind trainer or rollers, workouts can be
broken up into half hour to forty-five minute sessions and done 2-3
times per day if desired.

The minimum workout to achieve increased gains is twenty minutes three
times per week. The pulse rate should be at 65 to 75% of maximum.
Maximum pulse rate is determined by subtracting your age from 220.

As one reaches the end of the preparation period, an increase in
endurance and strength should have been realized. It is now time to
really start pushing your limits. Rides should alternate between hard
efforts to build power and speed and long steady distance rides to
maintain and increase aerobic capacity. A Sample of training rides for
this period is as follows:

  MON: Rest. . . easy ride for one hour. . spin small gears
  TUE: Speed and Power. . Hard intervals, flat for speed or hill
  climbs
  WED: Long steady distance. . up to four hours
  THURS:  Power  and speed. . Like Tues. workout. . if speed
  intervals on Tue. then do Hill Repeats
  FRI: Moderate ride, two to two and one half hours
  SAT: Easy day if racing on Sun. . or moderate day
  SUN: Race or long ride with club or friends

The above program is presented only as an example of how periodization
can be applied to achieve peak results. One will have to modify this
program to fit individual needs and goals.

                              DIET

Cycling is an endurance activity. It is also a very efficient means for
weight loss and/or control. Each person will respond somewhat
differently to the demands of exercise. On the average, at speeds
between 18-20 mph on a road bike a person expends 600 calories per hour.
The more fit you become, the more efficient you become and the actual
amount of calories burned per hour will be reduced.

When exercise is combined with diet, one can reduce the percentage of
fat in one's body. Dieting alone will also reduce muscle tissue, since
the body will burn protein as a primary means of fuel. A diet that is
conducive to endurance sports consists of 65% to 75% complex
carbohydrates. A good source of these are fruits, vegetables and grains.
Fats should be kept to a minimum; no more than 3% of your total diet.
Protein should make up about 20% of your diet.

Excess protein is stored as fat, since this is a primary fuel source.
Excess carbohydrates are stored as a substance known as glycogen.
Glycogen is stored in the muscles and is utilized as a fuel source when
extended muscular activity is required.

In general one should avoid deep fried foods like french fries. Red
meats should not be eaten more than once or twice per week. Adequate
protein can be found in fish and foul. By making up your diet with about
75% carbohydrates, you not only will have increased energy, but you will
also have a diet rich in fiber. Fiber is important in maintaining a
healthy digestive system.

If you are using cycling as the exercise portion of a weight loss
program attention should be focused on long steady efforts. Rides in
excess of 45 minutes are best suited to utilizing the energy systems
that burn fat as a primary fuel. If you are interested in losing weight,
it is realistic to expect a weight loss of two pounds per week. Any more
than that and you are most likely burning muscle tissue, which is not
what one wants to do. To achieve the two pound per week loss one needs
to reduce calories by 1000 calories p/day. The most efficient means for
this is to reduce caloric intake and increase activity to make up the
1000 calorie deficit.

Recent studies conducted at Oregon State University have shown that
exercise periods prior to meals produce the best results in weight loss.
This is due largely to the effect of temporary  increase in metabolic
rate brought about by exercise. As one makes exercise a regular part of
daily existence, the overall metabolic rate will be increased.

The best overall advice is to eat a well balanced diet consisting
primarily of complex carbohydrates and exercise on a regular basis. The
increased fitness and vitality will carry over to all aspects of one's
life.

                         Turning Circles
                         by John Howard

We are just beginning to feel the cool days of Indian Summer. There is a
nip in the morning air. With the exception of late season classics in
warmer climes, the scorch of summer completion is finally subsiding.

Now is the time for resting tired bodies and reflecting on the hallmarks
of your season. As you contemplate your successes you need to begin
formulating performance goals for the new year. On the home front of
realistic goal setting is the subject of strength training. Specific
muscular weaknesses need to be identified for more intense work. In this
first in a series of articles examining the strengthening and stretching
of those muscles used in the motor action of pedaling, we will look at a
seldom worked group of muscles and then explore a new exercise for
strengthening them.

The primary hip flexors or Psoas (so-as) muscle, as it is sometimes
known, along with the assisting Iliacus and Tensor Fasciae Latae, are
directly responsible for the pulling portion of your pedal stroke as
well as providing the lift in running. Strengthening and stretching
these guys can and will improve your cycling and running, so let's start
by nourishing the smaller lifting muscles first.

I began preaching the virtues of one-legged pedaling several years ago
while conducting my School of Champions seminars. It occured to me that
many of our cyclists pedaled unevenly. This was especially noticeable
while observing our students from the rear as they pedaled on home
trainers or by following them closely on the road. I saw spines twisting
in contorted disharmony. Meandering course corrections were also common.
One effective solution that we discovered was to have our students pedal
with one leg. When pedaling one-legged, you are isolating the hip flexor
family of muscles and specifically targeting those muscles for
strengthening.

I see little point to beginning a weight program unless it is complete.
All muscles need to be balanced. Simply working the big extensors, such
as the quadriceps, hamstrings and gluteus maximus, and ignoring the
smaller flexors is like eating the c ake and leaving the frosting. Let's
do this right, folks. One legged pedaling is best accomplished with the
help of the Spin Coach. (Ever notice how the happiest mechanics always
have the best tools?) The Spin Coach will enable us to work both legs
separately. Soon enough, if you are like most of us, you will notice
that one leg is a little weaker than the other. I am right handed and my
right leg is stronger than my left.

My usual program includes 10 minutes of work on the weaker, less
developed left leg, and 5 minutes on the stronger right leg. With the
Coach anchoring the unused leg firmly in place, each muscle in the
targeted leg will proceed through the normal fi ring order, working
independently of the others. This will allow you to isolate your
strengths and weaknesses quickly, and begin positive corrective action.

Your aim is to synchronize each muscle group into a smooth synthesis of
power, thus improving leg speed. While one leg is comfortably resting in
place, you should simply concentrate on turning perfectly smooth
circles. The toe of the foot arches downward slightly at the four, five
and six o'clock positions of your stroke, then recovers flat from nine
to twelve. To paraphrase Greg LeMond, "It's like scraping mud off the
bottom of your shoe. " Over the next few months, you should begin to
notice your pedal stroke becoming smoother and more circular. This
means a more direct application of power to the pedals and improved
performance.

           Fine Tuning: A Look at Cranks and Chainrings
                        by John Howard

                           Part III

Early in the life of every cyclist, there is a time of innocence, before
gear ratios, toe clips or aero handlebars. In those days we ride with
abandon for the joy of covering ground under our own power with only the
wind in our hair. But they are n ot long, those days of innocence and
bliss. They usually begin to fade with the advent of mail order catalogs
and spring sales. Sooner or later most of us are bitten by the equipment
bug and our checking accounts are never quite the same again. In this
article, I will play devil's advocate, tempting you with a couple of
component variations guaranteed to lighten your pocketbook and further
enhance the relationship you share with your tubular mistress.

                         CRANK LENGTH

First and foremost in terms of leveraging power in the most efficient
manner is the direct erognomical link of crank arms. Most of our
production road bikes are fitted with the old standard 170 mm arms.
These work well enough for most entry level riders and especially well
for those of us with inseams that range between 26 and 32 inches.
However, if you are a woman with a 24inch inseam or a man with a 36 inch
inseam, you may want to experiment with a variation in crank length to
increase powe r and improve your turnover.

When evaluating crank length, four factors should be considered. Your
primary concern should be trocantric leg length, muscle strength, style
of pedaling and finally personal efficiency in terms of cadence. Each
person is different, so you must pay careful attention to the effect of
crank arm length on your performance.

On a personal note, this writer's last serious effort during the Ironman
Triathlon World Championships a few years ago produced the race's
fastest bike split for the 112 mile leg. The real expense of that
effort, however, was soon realized. Being in that wonderful state of
"super-fit", I let ego run wild, fitting a pair of extra-long 180 mm
arms that required me to coast through every turn for fear of scraping
the ground!

The high cranking effort severely hurt my knees and comprised my run; I
produced a sixth place overall finish where a third may have been
possible with a more conservative bike ride. A wiser man was seen
afterwards icing his knees and limping for a week. The following graph
is by no means a universal truth. It is, however, a general formula
worth your consideration.

Leg Length
Recommended Crank Length Based on Various Conditions

. novice . intermediate level . early season . peak season . weight training

25"     165. 0  167. 5
26-28"  167. 5  170. 0
29-33"  170. 0  172. 5
34-36"  172. 5  175. 0
37-40"+ 175. 0  177. 5-180. 0

                         BIOPACE CHAINRINGS

Like some primal thesis of unquestioned fact, we were always told to
turn perfectly round circles with our feet in order to go fast. For
several decades the gospel prevailed with conventional round rings
producing predictable results : good power, but tired legs. Time marches
on, technology evolves, triathlon comes of age. Cross training and
racing place new demands on our bodies.

Human power production involves channeling the reciprocating forces of
muscle and joint torque through an effici ent mechanical apparatus. For
a purely mechanical conversion of power, the circle is pretty hard to
beat. But hold on: the human machine is not a robot; the power force of
the legs and hips are different from a machine, especially within the
75-90 rpm range where most of us pedal. Shimano's Biopace chainrings are
egg-shaped, designed on a point-symmetric computer curve that takes into
consideration both human leg motion and the optimum translation of that
movement to true circular efficiency.

Theory aside, how well do they wo rk on the road? The triathletes I
interviewed for the purpose of writing this article, were unanimous in
their praise of the Biopace chainrings for eliminating general fatigue
and leg stress. Even your author is now running at full speed straight o
ff his bike in biathlons. Though the initial innocence of cycling may
have vanished for some of us, in its wake I suspect we will discover new
insight into improved performance. May this new information serve you
well in your quest to discover your own personal best.

                      Are You Brain-Trained?
                       by John Howard

Dr. Maxwell Maltz, preeminent plastic surgeon and author of a wonderful
little self-help book called Psycho-Cybernetics once described a woman
who came to him with an unattractive hooked nose. True to his patients
wishes, the nose was rearranged in society's best view of perfection.
When the operation was complete, he stood by to remove the bandages.
With growing anticipation, he handed her a mirror. "Well!" he finally
said. "How do you like your new beautiful face?" To his horror, she rep
lied in a cold non-emotional voice, "I still feel ugly. "

I know more than a few athletes who consciously or unconsciously have,
like the hook-nosed patient, become slaves to their fears and
misconceptions. For the most part, they are physically strong athletes
with loads of ability, but are still hampered by weak self images. The
good news is that it's never too late to change. To instigate lasting
improvements in an athlete's performance, the first job this coach faces
is testing and, if necessary, reshaping the psyche of my athletes with
positive feedback. For many of us, sorting through a lifetime of
negative programming to discover the latent champion is a goal worthy of
further discussion.

Have you ever counted the times during your day when you were bombarded
with negative energy? Some of it comes from our associates, but most of
it is stored inside us as deep as the black hole of space. "No, you
can't do that"; "I coulda"; "I shoul da"; "yeah but"; or even "I'll try.
" Trying by its own definition is an admittance of potential failure.
Every time a negative thought is introduced, a condition of doubt is
positioned like a roadblock obstructing our forward thinking. The
subcons cious robot self-image is always listening, monitioring feedback
and storing it in our brains. Henry Ford once remarked, "If you think
you can, or if you think you can't, you're probably right. "

Some years ago, I finally had the opportunity to pursue a long- time
goal of challenging the absolute speed record for bicycles. For twelve
years, the record had stood at 139 mph. It was a dangerous exercise in
high speed maneuvering at the ragged edge of sanity but nevertheless, it
had become my target, a fixture for my life. On a practice run in the
Baja desert, a rubbon of asphalt nearly did me in. At 125 miles per
hour, the pace car and I parted company. I swerved violently to get back
into the draft, quite vulnerable in the face of unfriendly air. As I
leaned the bike over, a pedal suddenly struck the pavement and
disappeared in a shower of sparks. It was a very close call, but I
managed to stay up.

An image of failure crept into my being, reinforcing all my earlier
fears of death. Later, my training and finally even my sleep was
interrupted by haunting images of destruction and defeat. I finally
realized that I had to win my brain back if I was to succeed. I had to
replace those negative images and re-script the entire incident. More
than a year followed with meditation and self-image training. I
surrounded myself with positive thinkers. For strength training, I read
Castaneda's stor ies of the teaching of Don Juan. For speed work, it was
Jung. Eventually, I learned to pay attention to my dreams, and learn
from them. One night, I saw myself pedaling smoothly over a limitless
expanse of whiteness, my cycle computer reading 152 mph . . .

Eureka! My project finally had soul. I began programming 152 mph into my
subconscious mind. Through determination the positive images began to
stick, and were reinforced. My mental preparation was so complete that I
could actually taste the acrid salt as it swirled inside my helmet. With
my eyes closed, I could smell the car's burning nitro fuel. I could hear
the ear splitting staccato blast of the 600 horsepower engine as it came
to life. The fantasy was replayed a hundred time s before that day when
driver Rick Vesco and I dialed it in for the last time on the Bonneville
Salt Flats. On that windless day, when we made our final pass at the
record, I was not the least bit surprised when the timer flashed 152.
284 mph. Nearly four years later I still believe that nothing short of
subconscious programming could have produced those results. I made the
record happen by believing in myself. How about you?

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From:    Fred Grosby
To:      Steve Palincsar                        Msg #2, 07:09am Jul-27-91
Subject: Re: more on 7-speed half step gearing

One of the things to consider with those 51-47 chainrings is maintainability
and the availability of replacement parts.  Those Sakae chainrings are going
to need replacement every so often (unlike the Campy rings you're used to,
they will wear out), and I suspect that with that odd-tooth setup, you will
either have to special order or go to something else anyway.

Try your 13-32 cluster with something like a 48/44/26 and see how you like it.
 Take a look at that low gear!

From:    Steve Palincsar
To:      Tim Cahill                             Msg #3, 06:41am Jul-27-91
Subject: Wood

You know, wood was used once in bicycle construction.  Rims, for example,
commonly used to be made of wood.  These you can see in the Smithsonian.  I
vaguely recall once either reading about, or perhaps seeing in a tiny bicycle
museum in the vicinity of Amherst Mass while at GEAR '75, a bicycle whose
frame had been made of bamboo.

The_Steps_of_DC__bbs (202) 659-5270 (1:109/133)

From:    John Mitchell
To:      Steve Palincsar                        Msg #4, 11:58am Jul-28-91
Subject: Re: ALUMINUM VS STEEL FATIGUE

This has to be one of the most moot controversies yet.....WHO REALLY CARES
WHICH FRAME WILL FATIGUE FIRST....how many people have you known that had
their frame suddenly give way beneath them?  When I worked for Cannondale, we
used to torture test aluminum frames.  Without question, it would take
several lifetimes of use to cause weld or frame failure.. Never once when I
was a sales rep did I take a return for a weld failure that was not due to a
crash of some sort..
--- TBBS v2.1/NM

The Coffee Club BBS: 301-353-9315, Germantown, MD  (1:109/426)

From:    Steve Palincsar
To:      J J Marquez                            Msg #5, 11:27am Jul-27-91
Subject: Re: flex

I don't know about your seeing bottom brackets move back and forth -- I've
certainly never seen any such thing! -- but one thing is absolutely certain:
if you're hearing squeaks, they surely have nothing to do with bottom bracket
flex.  If a steel frame squeaked as you flexed it, the only cause I can think
of would be a broken frame joint, where the tubes were actually sliding on
one another.


