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Issue #1 2008 Cycling for Health |
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Written by Administrator
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Monday, 24 March 2008 |
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Welcome to Cycling for Health
Welcome! Thank you for making a decision to help those with MS and to help yourself with your health goals by participating in the MS Bike Ride. Everyone on Team Vitamin Shoppe is glad you are here. The Cycling for Health newsletter is designed for all of the participants of the MS Bike rides from the semi-pros to the weekend warriors to those of you who usually ride bikes with your kids. This ride is for EVERYONE!! While we may have different fitness or health goals, we all share the same emotional goal – help our friends and family who are battling MS and raise money to help make a difference. So, on behalf of everyone here at Vitamin Shoppe, thanks for joining us and thank you for wanting to make a difference!
During the next 12 weeks, you’re going to get ready for your MS Bike Ride. This newsletter and the upcoming newsletters are here to help encourage you, help guide you and help you get excited to be a member of our MS bike team, Team Vitamin Shoppe. As the founder and leader “of the pack” you can train along with me at my blog or check out our team website. I’m in training, just like you, and my goal is to bike the 170 mile tour. Don’t worry if you’re planning a 25 mile ride and just fainted at that number! You can do 25, or 50, or 85, or 170 – you just need to get prepared and want to do it. To help you get started, this week’s newsletter will help you decide what ride you should make your goal, talk to you about training and setting milestones, and hopefully give you a smile on the way there. Most importantly, thanks for wanting to make a difference for MS. Read on fellow bikers!
Mike Provost
Team Vitamin Shoppe
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| GETTING READY – Setting the Goals for the MS-25 and MS-50 cyclists |
- Start training two months before the event, and increase your weekly total mileage by 10% compounded each week. This will roughly double your weekly mileage during an 8 to 9 week period.
- A general rule-of-thumb - you need to be able to ride comfortably 90% of the distance by 2 weeks before the event. Weekly goals can help you get there (more on this later).
- MS-25 riders should try to get in two or three rides per week, perhaps less while there's snow on the ground, and more as the ride gets closer. MS-50 cyclists should shoot for three or four rides weekly.
- Using the above, Sample MS-50 Bike Plan: Start with 3 rides/wk, two of which are 10 miles long, and the third (your "long" ride) is 20 miles, for a total of 40 miles in the initial week. By gradually increasing both your weekly mileage and your long ride by 10%, by week 9 you'll be cycling 86 miles with a long ride of 43 miles, which is right at your 90% goal!
- Make at least one of your rides "long". The goal for your long ride is 90% of the event's distance.
- Take the last week off! Not completely off, but do all easier, shorter rides. If you don't have the conditioning by now, you're not going to get it in the last week. So relax, be confident that you're prepared, and just do some moderate rides and spinning.
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Gearing Up Your Body
One of the most common questions is: "How do I get in good enough shape to do this ride?” Now is the time to get on your bike and start training no matter what ride you choose. Here are some recommendations so please take them as such and feel free to tailor them to your own demands.
Read the "Getting Ready" column on the right to help set your ride goals.
On days where the weather is bad or you just don’t like the cold, try cycling on a stationary bike at home or at the gym. If your stationary bike has the features to pick your course set a random course of inclines and flats to simulate being out on the “Coast the Coast” ride. Spinning classes at your local gym are also a great way to train.
When training follow these general training recommendations for your rides:
- Be sure to take water if you're on a short ride, and sports drinks and some food with you on the longer rides. Get used to eating and drinking during your ride. As always, eat before you're hungry, and drink before you're thirsty.
- Take breaks during your training rides to give your legs a break or to stretch your back. Five minutes every hour on the hour is a good target if you're just starting to train.
- Familiarize yourself with your bike so you can perform some minimal maintenance and emergency support, if needed. Carry a spare tube, a patch kit, a pump, and the knowledge to use them. It's not hard at all!
- Your body needs to get used to being on a bike. The more "saddle time" you can log, the more comfortable you're going to be. If at all possible, train with a partner[s]. This is a wonderful way to stay motivated and challenged, and you'll keep each other from slacking off.
Credit: National MS Society - Mid Jersey Chapter |
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| Know more about Multiple Sclerosis |
- MS is a chronic, unpredictable neurological disease that affects the central nervous system.
- MS is not contagious and is not directly inherited.
- Most people with MS have a normal or near-normal life expectancy.
- The majority of people with MS do not become severely disabled.
- There are now FDA-approved medications that have been shown to "modify" or slow down the underlying course of MS.
- MS Awareness Week is March 10-17, 2008
http://www.nationalmssociety.org
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Pedaling for Fitness
Bicycling has been recognized as one of the best forms of exercise given that there is no impact on the body from pedaling. The bicycle supports your body weight, so you don’t have to. Because of the low risk of injury, cycling is an ideal way to get fit. Cyclists enjoy the outdoors, riding with others and even just riding alone and enjoying the view. As you get started here are 7 tips to help you get going:
1. Get a check up – before beginning any fitness program, at any level, it’s always best to get checked out by your health practitioner. Getting the OK to work out for the MS Bike Ride
2. Set a goal – the secret to being motivated is having something to look forward to. With the MS Bike Ride you have a choice of a 25-mile, 50 mile, 85 mile or a 170 mile ride. The goal you pick isn’t as important as making sure that it’s doable. So, if you rode an 85 mile last year, why not try for the 170 this year? Or, if you’ve never done a ride before, go for the 25. It’s more constructive and more motivating to choose goals within your reach. And, you can change your ride goals as go through the milestones over the next 12 weeks.
3. Don’t forget to rest – this may sound crazy, but it’s a basic principle of exercise. You stress the body a certain amount (working out, cycling, playing a sport) and then you have to let your body recover. Pay attention to how you feel after training rides
4. Build Fitness Gradually – to maintain a fitness level, you have to ride at least three days a week. The rides should be based on your ability. If you’re just starting to train, keep a pace that allows you to talk to ride partners and about an hour long on rolling or flat terrain. Then increase your range and ability to maintain a faster pace by adding another ride during the week or increase the intensity by riding faster or including hills.
5. Track your training – keep a training diary in a notebook or an electronic file. After each ride, jot down a description, distance, time it took, effort level and how you felt. You can also track your weight and resting heart rate. Once you’ve got all that data, the diary becomes a great tool to figure out what works, and what doesn’t.
WHAT YOU NEED TO BIKE – the ABC’s
A bike that fits your body
Bike helmet that fits your head
Carry case with emergency repair items
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Milestones |
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Week 1 |
Week 2 |
- Determine your ride goal
- Have your health checked by your practitioner of choice
- Begin riding outdoors or spinning inside at least a few times a week, depending on your goal
- Start a stretching routine
- Remember to rest
- Outline goals for Week 2
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- Try to increase your mileage by 10% per week
- For those looking to do 85/170 rides, start putting in some “back-to-back” training sessions
- Make at last one of your weekly rides 90% of your goal ride distance
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In Our Next Newsletter... |
- Checking in on your milestones and making adjustments
- Training rides
- Expert Tips
- Putting the “FUN” in fundraising – how to raise up to $2,000 in 10 days with these great ideas
- Exercises to help make the ride easier
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The Vitamin Shoppe is the nation's fastest growing retailer of vitamins, supplements, sports nutrition and natural beauty products. For a store near you or for a free catalog, call 1-866-293-3367; or shop online at www.vitaminshoppe.com.
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Copyright © 2008. All rights reserved. Photocopying or reproduction is strictly prohibited without permission from the publisher.
The information in this newsletter is for information purposes only and is not intended to replace nutritional advice. Approaches and suggestions offered in this newsletter are not intended as cures, prescriptions, or diagnoses. The author and publisher assume no responsibility for the correct or incorrect use of this information. No attempt to use this information should be made as a form of treatment without the approval and guidance of your physician or health care provider.
The Vitamin Shoppe is the nation’s fastest growing specialty retailer of vitamins and supplements for health and wellness, weight management, beauty and personal care, and sports nutrition. The company owns and operates over 340 stores nationwide, offers a comprehensive informational and e-commerce web site (www.vitaminshoppe.com), and produces the nation’s most complete monthly vitamin and supplement catalog. As an innovator in providing product information, associate training and customer information, The Vitamin Shoppe is America’s premier authority on health and nutritional supplements.
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Last Updated ( Thursday, 27 March 2008 )
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