Do I really need polarized sunglasses for cycling?

Polarized lenses reduce light glare reflecting from objects. For cycling, the benefit is minor. Unlike skiing or sailing where ones encounters sunlight reflecting from the snow or the ocean, cyclists rarely encounter sun glare while riding, except from newly paved, shiny pavement. Occasionally I might find myself riding behind a driver whose rear wind shield reflects the sunlight like a mirror.

Oakley sunglasses offer a wide selection of lens colors and shades, but polarize lenses are limited in selections. Polarize lenses average $60-80 more. For the budget conscious, the non-polarize lenses are the logical choice.

Zoot ULTRA CompressRx Recovery Socks

It was just last year when I bought my first pair of compression socks. There weren’t too many brands or options then. This year the brands and selections have exploded in sporting goods stores. Zoot alone offers three different compression socks, and selecting the right one for yourself can be confusing. The chart below hopefully makes the task easier.

Performance CompressRx Sock	ULTRA CompressRx Recovery Sock (was Active CompressRx)	ULTRA CompressRx Sock
Reduced muscle fatigue. Less lactic acid build-up. Comfort. Faster recovery. Experience the benefits of the Zoot Performance CompressRx Socks.	With a soft lightweight fabric, the ULTRA Recovery Compression Sock will speed up your recovery and make you feel better for tomorrow’s workout.	The CompressRx sock gets upgraded with ZoneRx technology in 2011. You will feel the amazing difference of zoned muscle support for improved performance and quicker recovery.
Size: 2, 3, 4, 5	Size: 2, 3, 4, 5	Size: 2, 3, 4, 5
Color: White	Color: Black	Color: Black, White, Classic Blue
Fabric: ZoneRx – Muscle specific zones of compression stabilize the calf muscles reducing muscle damage during exercise; CRx – Graduated compression from the ankle to the top of the calf that helps remove lactic acid and improve blood circulation back to the heart. EnduraRx provides moisture management and temperature regulation. Achilles tendon support. Padded foot soles prevent foot irritation	Fabric: ZoneRx – Muscle-specific zones of compression stabilize the calf muscles reducing muscle damage during exercise; CRx – Graduated compression from the ankle to the top of the calf that helps remove lactic acid and improve blood circulation back to the heart. SynchroRx provides moisture management and temperature regulation; Achilles tendon support; Padded foot soles prevent foot irritation	Fabric: ZoneRx – Muscle-specific zones of compression stabilize the calf muscles reducing muscle damage during exercise; CRx – Graduated compression from the ankle to the top of the calf that helps remove lactic acid and improve blood circulation back to the heart. SynchroRx provides moisture management and temperature regulation. Achilles tendon support. Padded foot soles prevent foot irritations
mmHg: 15-20mmHg	mmHg: 18-30mmHg	mmHg: 18-25 mmHg

The main difference among the three models are the amount of compression force (mmHg).

I bought Zoot because physicians recommended them over other brands. I wear mine mainly to speed up post ride recovery and have even worn them on long flights oversea.

I wear a size 4. Check Zoot’s website for your size.

Readying for the First Big Event after Returning from Injury

It’s time to taper. Marin Century is less than two weeks away. This my story how I got back in shape from severely injuring my ankle.

Seven months ago, I sprained my ankle while existing a subway station in Taipei. By the time I got back on the saddle for the first time on February 6th, I had been off the bike for nearly five months, and my aerobic base was near bottom. My first training ride was indoor, lasted barely half an hour. It was harder than I thought.

With just six months away from Marin Century, I was getting worried and anxious, but my right ankle was still weak, the swelling still noticeable. Going too hard too fast would just make things worse. I had to be patient.

I rode just 23 miles the first week, by the end of February about 55 miles a week. In theory, I should have become strong enough to ride over 100 miles per week by the beginning of June if I had gradually increased training miles by only 10% each week, but I was impatient, adding too many miles each each, hitting the ceiling in April.

…

Paying close attention to my body and periodization got me there in the end.  Marin Century is just two week away. It’s final preparation time. It is time to taper.

Week	Plan	Actual
2/6	23	23
2/13	25	25
2/20	28	58
2/27	31	54
3/6	34	56
3/13	37	71
3/20	41	73
3/27	45	73
4/3	49	99
4/10	54	27
4/17	60	39
4/24	66	76
5/1	72	106
5/8	79	59
5/15	87	38
5/22	96	112
5/29	106	49
6/5	116	93
6/12	128	138
6/19	141	126
6/26	155	142
7/3	170	155
7/10	187	180
7/17	206	154
7/24	Tapering
7/31	Tapering

Le Tour de Dix Villes

South Orange County is not very hilly, but it is scenic with hidden gems. For recreational riders looking to build saddle time and climbing legs, Le Tour de Dix Villes takes you through few nice rollers, scenic bike paths, historical missions and beaches:

• Irvine
• Lake Forest
• Laguna Woods
• Laguna Hills
• Aliso Viejo
• Laguna Niguel
• Danna Point
• San Juan Capistrano
• Capistrano Beach
• San Clemente

This route is approximately 75 miles with 4,000 feet of climbing. Staring from Irvine, warm up your legs by riding on Irvine Blvd, along the northeastern edge of the OC Great Park (El Toro Marine Corps Air Station, decommission in 1999) , before turning south on Bake. It’s downhill before turning left on Irvine Center Drive (ICD).

From here, ICD become Moulton Pkwy. Ride about 11.7 miles before reaching the first rest stop.  Weekend traffic is light, and you are presented with a few small hills along the way. Prepare yourself as you cross Crown Valley Pkwy.  Moulton turns into Golden Lantern, and for about 1 mile, the grades turn up as high as 10%.  It’s downhill from here with few bumps until the rest stop – Ocean Ranch Village Shopping Center, Laguna Niguel.

(Mike Farrell, who created the original Tour de Five Cities, takes to tour west of the shopping center, for about 10 miles around Laguna Niguel and Niguel Hills near Crown Valley Pkwy.)

Be extra cautious descending Camino del Avion. It’s as steep as –13% grade, just before crossing the traffic signal on Del Obispo St.

Zigzagging through the San Juan Capistrano bike path, you catch a glimpse of the historic mission.  Near by is Amtrak Station.  You might be tempted to try some of the more famous Mexican cuisine in town.

Hydrate and have a cup of coffee at the marina, Dana Point Harbor.  Check out the yachts and sail boats then off to the Capistrano Beach.  Watch out for drivers looking for parking spaces, and slow for pedestrians.

Stay on Doheny Beach Park for about 1.4 miles and turn left then right where it joins Beach Road, Palisades and PCH.  (You should be able spot it as you come towards pedestrian crossing and rail road.)

I recommend you stay on the bike path instead of riding on PCH with the traffic.  It’s much safer.  Form a paceline and ride for 1.6 miles before coming to a traffic signal.  Again, watch out for pedestrian, slow riders, and cyclists riding against traffic.

You are in San Clemente.

The route takes you through a quiet neighborhood.  If you still have juice in your legs, go ahead and crank up those gears.  It’s close 5 miles of road uninterrupted by traffic signs and cars.

Cross PCH and retrace your path on Doheny Beach, Blue Lantern and Golden Lantern.

You are back at Ocean Ranch Village Shopping Center.  Grab a quick bite and fill up your water bottles.  It’s time to head back to Irvine.

Reversing the direct Golden Lantern and Moulton Pkwy to Irvine should be easier, but your legs might be tired after riding 60 miles with 3,100 feet of climbing.  Gear down and spin.  You are almost home.

West Irvine has two nice bike paths you might consider exploring: Walnut Bike Path and Mountain-to-Sea.

I hope you enjoy the tour.  Leave me a comment if you like the tour.

2011 Events

Thanks to friends of Ohana Riders, I’m feeling more confident for my first century this year.  When I sprained my ankle last December, I was forced to be off the bike for 2 months while everyone else was getting a head start on the season.  This year, four Ohana Riders will be riding together at the Marin Century.  So look out – Marin County.

		S	M	T	W	T	F	S
1	12/19
2	12/26
3	1/2
4	1/9
5	1/16
6	1/23
7	1/30
8	2/6
9	2/13
10	2/20
11	2/27
12	3/6
13	3/13
14	3/20
15	3/27
16	4/3
17	4/10
18	4/17
19	4/24
20	5/1
21	5/8
22	5/15
23	5/22
24	5/29
25	6/5
26	6/12
27	6/19
28	6/26
29	7/3
30	7/10
31	7/17
32	7/24
33	7/31							100
34	8/7
35	8/14
36	8/21
37	8/28
38	9/4							100
39	9/11
40	9/18
41	9/25	70
42	10/2							100
43	10/9
44	10/16
45	10/23
46	10/30
47	11/6							100
48	11/13
49	11/20
50	12/27
51	12/3
52	12/11

Nuun vs. GU Brew Electrolyte Tablets

Being a long time user of Cytomax® Performance Drink, I decided to experiment with electrolyte tablets.  I wanted to train my body to burn fat more efficiently by cutting back on Calories consumed during 1-2 hour training rides while maintaining optimal on-bike hydration.  Water along, I found, was not sufficient.  A few times during training, my calves were having muscle cramp.

Both Nuun and GU Brew received good review and were available from Performance Bicycle.  I gave both a try for 3 weeks and had good result and no muscle cramp.

I prefer Nuun.  It tastes better, and unlike GU Brew, it doesn’t leave a salty aftertaste – which I found surprising after comparing the nutritional facts of the two.  Nuun has a higher amount of salt/electrolyte per serving.

	Nuun	GU Brew
Calories	8	10
Sodium	360 mg	320 mg
Potassium	100 mg	55 mg
Calcium	12.5 mg
Magnesium	25 mg
Vitamin C	37.5 mg
Vitamin B2	500 mcg
Ingredients	Citric Acid, Sorbitol, Sodium Carbonate, Natural Colors Flavors, Sodium Bicarbonate, Potassium Bicarbonate, Polyethylene Glycol, Magnesium Sulfate, Sodium Benzoate, Calcium Carbonate, Acesulfame Potassium, Riboflavin-5-phosphate.	Citric Acid, Sodium Bicarbonate, Sorbitol, Natural Flavors, Fructose, Potassium Bicarbonate, Sodium Carbonate, Stevia Leaf Extract, Sesame Oil, Magnesium Oxide

 

If you are interested, also try Endurolytes Fizz from Hammer Nutrition and leave me a comment of what you think.

Coto de Caza and a beautiful scenic ride in South OC

John White, Vice President of Retail, Chicken of the Sea, invited the Ohana Riders and his friends to his beautiful house in Coto de Caza.  For reference, it’s the private community where the Real Housewives of Orange County is filmed.

It was a scenic ride for So Cal, with a lot of climbing, and not too much traffic. The route started from John’s house in Coto de Caza, gradually ascending 4 miles on an easy uphill with little traffic, past the horse stables and back through the estates.

Beautiful area.

Next the group of 11 riders pedaled up Plano Trabuco to Live Oak Canyon until we reached Cook’s Corner. Going up Live Oak was also a gradual climb for about 2 1/2 miles, and the Oak Tree canopy was sweet, then a fast downhill to Cook’s Corner.

From Cook’s Corner, we turned right on Santiago Canyon and again ascended for a mile to the Modjeska Grade. We turned right on Modjeska Grade and started a steep ascent for about 1/2 mile. Then it was a quick downhill to Modjeska Canyon Road.

Turning right on Modjeska Canyon, it was a very gradual uphill to the Tucker Wildlife Sanctuary (about 2 miles). There we hydrated and took Modjeska Canyon back downhill to Santiago Canyon.

We turned right on Santiago Canyon and rode about 4-5 miles to Silverado Canyon. Right on Silverado Canyon, it was a gradual uphill for about 5 miles, scenic ride, minimal traffic, stopping at the entrance to Maple Springs Road.

We arrived here around 2 hours and 15 minutes. After a short break and rehydrate, we descended back down on Silverado Canyon to Santiago Canyon.  It was a fantastic downhill.

Turning right on Santiago Canyon, we headed northwest, passing Irvine Lake, towards Tustin Ranch.  Passing the 241/261 toll roads, turning right on Jamboree Rd, we picked up on E Santiago Canyon and turned right on Cannon St.

Climbing up to the top of Cannon St/Via Escota, we regrouped and retraced our route on Santiago Canyon, to Cook’s Corner.

Legs were tired as we left Cook’s Corner and began our gradual ascend on Live Oak, but the thought of sandwiches and cold drinks waiting for us at John’s house kept the pedals turning.

As we got close to John’s house, the paceline gave one last surge in the final miles and gave our thanks for a beautiful day and our generous host.

Sore Knees from Cycling?

One of the most common complaints from cyclists is of sore knees. Cycling, especially racing or touring can put enormous stress on the knee. Usually knee pain creeps up on you but sometimes, seemingly out of nowhere, it can suddenly start for no apparent reason.

However, investigation will usually reveal some contributing factors:

Poor Technique

The main cycling muscles in the thigh are very powerful and can ‘overload’ the knee. Pedaling in too high (stiff) a gear is the most common cause of this. The answer is to pedal a lower (easier) gear but pedal faster.

Look at Tour de France riders and you will see that their legs seem to whizz round. The load on the knee is reduced by using this technique. Medical research has also shown that this higher speed ‘spin’ is also aerobically more efficient.

A Sudden Increase in Training or Mileage

This is especially common at the beginning of the season and in Europe is sometime called ‘Easter Knees’ as this is often the first opportunity for overuse of the knee.
It can also happen after illness or other time away from cycling…
In our enthusiasm to get fit again we can do too much too soon. Rest then try again – more gently.

A Sudden Increase in Climbing

When the route rises and you run out of gears sometimes the only thing you can do is sit (or stand) and push hard on the pedals. If you are not used to this then the same overuse type of injury can occur. If you are going to cycle in the hills get some practice before you go. Attack that hill on your ride to work!

Saddle Position

Having your saddle in the wrong position can also give you knee pain. Too high and too low are both wrong. Too far forward or back is also a possibility. Ask your friendly local bike shop for advice on getting the right saddle position or check out our Step by Step Guide to Setting your Saddle Position.

Pedal Setup

The advent of clipless (SPD etc.) pedals has been great for cycling. One major difference between clipless and traditional pedals is restriction of movement (float) allowed in the foot. Foot position naturally changes while pedaling. If the foot cannot move, this movement is transferred to the knees and the hips. If you have knee or back problems or just a tendency to knee pain you may not get on well with clipless pedals.

If you have clipless pedals Set Them Up Right!

Old fashioned clips and straps still work fine.  They are still used by World Champ track riders because they never release accidentally no matter how hard you pull!

Non-Cycling Related

Sometimes knee pain felt while cycling is brought on by some other activity:

• A new sport
• A session at a badly set-up workstation
• A cramped journey in a car or bus

Misalignment of the Knee

The alignment of the knee and kneecap can be affected by many things. Any imbalance in the muscles of the thigh can pull the kneecap out of position. The action of pedaling can cause an imbalance in this muscle group.

If your knee pain does not subside with rest, see your doctor or a Sports Physiologist and get checked out. Check if your local Cycling Club can recommend a Sports Physiologist who understands the peculiarities and common problems of cycling.

Contributed by Bottom Bracket

From Andy Pruitt’s Complete Medical Guide for Cyclists
Dr. Andy Pruitt is a two-time World Cycling Champion and the Director of the Boulder Center for Sports Medicine. He is ‘the absolute authority on this topic’…