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category_outlined / Sports
BicyclingBicycling

Bicycling June 2018

Since 1962, Bicycling has been inspiring people to get more out of their cycling passion. Get Bicycling digital magazine subscription today for action-packed issues filled with proven secrets to go faster, stronger, longer. Increase your stamina; buy the best gear for your money; locate a great ride; improve your performance; perfect your technique; fuel your passion.

Country:
United States
Language:
English
Publisher:
Hearst
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6 Issues

IN THIS ISSUE

access_time1 min.
join the ride

ROLLING WITH THE BICYCLING CREW DURING ONE OF MANY EDITORS’ CHOICE TEST RIDES OVER THE YEARS.THE START OF ANINMATE’S REDEMPTIVE JOURNEY.IN MY NEARLY EIGHT YEARS AT BICYCLING, I’ve had some pretty spectacular opportunities—testing bikes in Spain’s Basque Country, wandering among the Tour de France team buses on the Champs-Élysées, hanging out with the likes of Eddy Merckx and Marianne Vos. // But producing impactful stories for you has been by far the greatest privilege of my tenure—features like “THE REDEMPTION OF ART IS MONROE” (page 26), which took best-selling author Kim Cross behind prison walls to report on a transformative bicycle restoration program; the unabashedly gushy, granular, and at times geeky ode to what makes the perfect road (PAGE 45), expertly wrangled by the incomparable Gloria Liu; and our annual EDITORS’ CHOICE AWARDS…

access_time1 min.
the thing that changed it all

LEAVING TOWNI got really into mountain biking in 2009 and started pushing myself to see how far I could take it. I reached this point where I was putting on a full-face helmet and body armor to learn how to do bigger drops and jumps—and I was stressing myself out. Then a few friends introduced me to bikepacking. It was a way for me to ride my bike off-road, in the woods, and be out for a whole weekend, without scaring myself. It alleviated my stress rather than adding to it. Now I lead a women’s bikepacking team. I love the immersive experience of bailing out of town as early as I can on a Friday and not getting back to my car until late Sunday afternoon. Riding at that…

access_time3 min.
osmolality

Osmolality is measured in milliosmoles per kilogram of liquid. Human cells and body fluids have 275 to 295 mOsm/kg. Fluids with the same concentration are isotonic. Anything less concentrated is hypotonic; more concentrated is hypertonic.WHAT IT MEANS FOR YOUDrinks with 8 percent or less carbohydrate (which rank in the isotonic or hypotonic portion of the scale, depending on the concentration) move out of the gut and into your cells quickly for the fastest hydration. Those with more than 8 percent (or hypertonic) move more slowly into the bloodstream, and you have to chase them with lots of water to get them into your system. Athletes will often use hypertonic drinks as liquid fuel, as they have higher calorie counts than isotonic or hypotonic drinks.Traditional gels are also hypertonic—upwards of 4,000…

access_time2 min.
omega-3 fatty acids

KETOSISA state where your body switches from using carbohydrates to burning fat for energy. You need to be carb-starved, generally eating less than 50 grams each day, mostly through fruits and vegetables, to achieve it. People who follow a ketogenic diet get roughly 70 percent of their calories from fat, 25 percent from protein, and 5 percent from carbs.WHO’S INTERESTED Endurance junkies love the idea because even lean athletes have significant fat stores to burn. So they could theoretically enjoy endless energy and never bonk again. People have also been attracted to it as a weight-loss strategy.THE CATCH It’s restrictive, difficult to do properly, and not proven to improve endurance—it may even hinder it. And because muscles burn glycogen (stored carbs) during high intensity efforts, some athletes struggle to produce…

access_time3 min.
7 things you don’t already know about glycogen

You burn at least 1 gram a minute while riding—at low intensities. At race pace, you’ll need to triple that.You’ve got 400 to 500 grams fully stocked. That’s about 2,000 calories’ worth. Eat 30 to 60 grams of carbs an hour—two Nature’s Bakery Fig Bars—on rides more than three hours to stay fueled.It stores with water. You stash 3 ounces of water with every ounce of glycogen, which is why you may gain 2 to 4 pounds during a taper.Fit riders have bigger fuel tanks. Trained muscles can hold about 32 grams of glycogen per 3.5 ounces of muscle tissue. The same untrained muscle holds just 13 grams.Muscles misfire without it. Glycogen regulates muscle calcium function, which you need for muscle contraction. When levels decline, so does power output.Recovery =…

access_time1 min.
protein synthesis

5 WAYS TO GET 20G OF PROTEIN6-ounce container of Greek yogurt3 ounces lean meat3-ounce can of tuna1 Quest protein bar1 Muscle Milk Organic Non Dairy Protein ShakeBranched Chain Amino Acids (BCAAs)These are powerhouse muscle makers vital to cyclists. Amino acids are the building blocks of protein, which in turn is the foundation of muscle. But unlike other amino acids, BCAAs do not have to be broken down by the liver before getting to your muscles, says Matt Fitzgerald, certified sports nutritionist and author of The Endurance Diet. So they directly stimulate muscle building and repair after exercise. Experts recommend athletes get about 2,000mg (2 grams) of BCAAs every day. Animal protein, including eggs and dairy products, contains all the BCAAs you need. Good plant sources are beans, nuts, lentils, and…

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