RECOVER: June 29, 2013

How to Follow the Tour de France

The 100th edition of the Tour de France starts today. This race is unquestionably the biggest and most popular cycling event, and for good reason. The race entails over 2200 miles of grueling mountain climbs, high-paced tempo speeds and blistering sprints over a three-week time period, which requires peak performance from some of the most fit and resilient athletes in the world. Although the route can vary from year to year, it always ends on the Avenue des Champs-Elysees in Paris. The Tour is an exciting and complex race, with a myriad of factors determining the outcome; pretty much anything can happen.

Due to the popularity and sheer scale of the race, the Tour is typically the only time of year that pro cycling gets such widespread public attention in the U.S. However, many of the details are not always clear to those not accustomed to following pro cycling. With a little basic knowledge of the fundamentals, the race becomes easier to understand and much more exciting to watch.

So, tune your television to NBC Sports (or watch their streaming online version) and recover from your own activities by watching this greatest of all cycling events.

The Basics

The entire field of cyclists is called the peloton. Although it might seem like all the cyclists in the peloton are competing equally to win, riders actually work together in teams of 9 riders, with a total of 20 teams competing.

The General Classification, or GC, refers to the riders who have accumulated the least amount of time over the course of the race. The leader in the GC wears a yellow jersey (a.k.a. the "Maillot Jaune"), the most prestigious award in cycling. The GC riders are considered to be the team leaders and are supported by their 8 teammates. Team support could include anything from pacing at the front to allow their leader to draft and conserve energy, to supplying wheels, to even providing their entire bike in the instance of a mechanical mishap. The team will do whatever they can to provide support for their leader.

Tour cyclists are classified into three primary categories based on their individual genetics, training and riding preference. Like most individual athletes on a sports team, pro cyclists have very refined and specialized cycling skills, catering to various duties, such as time-trials, mountain climbs and sprints. The most exceptional riders tend to excel in all disciplines. They are considered "all-rounders" and have the highest chances of winning.

1. Time-trial (TT) riders specialize in racing at a steady, high-tempo pace. The TT stages are generally short, about 8 to 25 miles, and the riders race against the clock. Time-trial specialists are always perceived as good contenders for the overall GC because they have the ability to break away from the main field (peloton) and build large time gaps in the TT events. Their equipment is very aerodynamic, with features including narrow-profile handlebar extensions, disc wheels, and streamlined helmets. Time-trial riders have the ability to win individual stages by breaking away from the peloton in small groups, or even solo. They generally do not win field sprint finishes, but can provide excellent lead-outs for sprint specialists to draft behind and maximize their sprint speeds when they swing out for the finish.
2. Climbers specialize in mountainous terrain. Their smaller, light-weight physiques provide an advantage when ascending a course. Climbers can be a factor in GC and are always contenders for mountain stage wins with their ability to ride away from the peloton in the mountains and put time between themselves and the field. Like time-trial specialists, climbers do not sprint well and are usually not contenders for field sprint finishes.
3. Sprinters are built for speed and have a knack for hitting the finish line first in the flatter finishes. With drafting playing a key role in sprint tactics, look for these riders to swing out from about 5-10 places behind the leader within the final 1/8 - 1/4 mi before they hit the line. Although they are threats to winning individual stages, these riders are usually not contenders for the GC because there isn't much time between the sprint winner and the field. In fact, due to their inability to climb and time-trial well, many sprinters rely on time bonuses just to avoid being dropped from the race (as there is a minimum time cut-off for stragglers) because they lose so much time in the mountains. Remember, the lowest accumulated time wins the general classification.

Jerseys - What they Represent

There are a number of jerseys awarded to participants throughout the Tour de France. These are awarded for specific reasons and identified by specific colors or patterns:

Yellow - Overall Race Leader (General Classification, or GC) with the lowest accumulated time. This jersey can change hands between riders after each stage, or stay with one rider over multiple stages. This is the most prestigious jersey and the rider wearing it to the finish line of the last stage in Paris is considered the winner of the Tour. It is possible for a rider to wear the yellow jersey, and ultimately, win the overall GC without ever winning an individual stage.

Green - Points Leader This is really a race within a race. There are markers within each stage where riders sprint toward and accumulate points. The rider with the most accumulated points after each stage wears a green jersey in the following stage.

White with Red Polka Dots - Best Climber Similar to the points classification format, there are markers at the top of key climbs within each stage. Cyclists race to these markers and accumulate points. The rider with the most accumulated climbing points wears a polka dot jersey in the following stage.

White - Best young rider (under 25) Youngest rider with the lowest accumulated time (GC) wears a white jersey in the following stage.

Since the very first Tour de France in 1903 (it was held every year except during the two World Wars), the race has grown into one of the largest sporting events in the world. With 200 cyclists racing over 2200 miles throughout France, fans come from all over the world to line the streets as the peloton passes through on their way to Paris.  We hope this primer of Tour basics will get you started in understanding this wonderful event. Enjoy the race!

FUEL: June 28, 2013

Blueberries: A Superfood!

The blueberry has been touted as a super food, an antioxidant powerhouse and a disease fighter. According to the U.S. Highbush Blueberry Council, in addition to being low-calorie and high in dietary fiber, blueberries are rich in vitamin C and phytonutrients beneficial for cardiovascular health, cancer prevention, as well as vision, brain and digestive health.  

This very healthy little berry also happens to be  the official state fruit of our home state, New Jersey, which is a top grower of blueberries in the country, and the number one state in farm market sales.

If you love blueberries, try not to shop for them in the retail stores where blueberries are sold before they fully ripen. Instead take a trip to a nearby pick your own blueberry farm. Blueberry picking is a fun family activity and a great way to get fully ripened, tasty, and healthy blueberries.

While most of the best blueberry picking farms are located in southern NJ in the Pine Barrens region, there are a few farms in Hunterdon County that offer this such as Phillips Farms located at 290 Church Road, Milford, NJ. Phone: (908) 995-0022.

Other farms throughout NJ – and the “pickings” they offer – can be found at PickYourOwn.org. Be sure to call ahead to verify availability.  Happy Pickin’!

MOVE: June 21, 2013

Winners are not those who never fail.....

Beginning - Earlier in the week I got to see a little spark in my daughters.  Gearing up for their annual piano recital they had mastered their solos and were now looking to put the parts of their duet (to be played with each other) together. They both were confident that they knew their parts as they had been practicing them on their own.....and then they sat down and played.......well.......I don't think Mr. Brahms meant it to sound quite like that (yikes!).  So, like any determined set of sisters would, they sat down and tried it a few more times before becoming utterly frustrated with the other and running through a roller coaster of emotions that at moments sounded like scenes from the exorcist.  After hours and hours over the next few days and a few interventions by my wife and I to keep the peace, we heard a scream......they were so close.......and finally on Tuesday evening after many times debating the merits of giving up on the other, they nervously bowed to the audience, sat down at the piano bench and played. Somehow it came together and became the music it was supposed to be.  They came back to the table, slumped into their chairs exhausted but triumphant.

Middle - One of our coaches recently mentioned that he was going to run a race.  No big deal right?....He's a seasoned athlete.  The only wrinkle was that this race was two weeks away and was 100 miles long......and although not as prepared as he'd like to be (he hadn't been training for this distance) he thought it'd be a good test......more like truly amazing feat I thought......to run for somewhere around a full day.  Later the next day I took a look at his FaceBook page hoping for an update and saw his mud-covered legs in a picture that said he was still moving forward despite a few obstacles and twists (like 12" mud).  Amazing.

End - There was a woman who had her mind set and would not be talked out of her plan.  She was going to drive her grand-kids to the zoo, and that, as they say, was that. There was only one hitch in her plan, she didn't have a driver's license.  No problem right? She didn't need to take them today......so she would just take some lessons and pass her test.....well maybe easier said than done......she had less than an 8th grade education, so written test-taking wasn't a particular talent......but she wanted to drive her grand-kids to the zoo so she had to give it a try.  So she hopped on the bus and went down to the testing center, paid her $5 to take the test, gave it a shot and.....failed.  Maybe a bit harder than she was ready for, but not impossible she thought, so not to be denied, she got some study guides, spent the evening preparing and went back the next day and gave it another shot.  Not quite there yet.  So, she did it again the next day......and the next, and the next, and the next......and it went on like that for YEARS.  Yes, she took the test nearly 1,000 times, over a 5 year period riding the bus for nearly an hour each way, paying her $5 and taking the test......then one day she finally had learned to read and understand the questions, know the correct answers and pass the test.  By now her perseverance had become so legendary that when she passed the road-test portion (which interestingly only took her a few times to pass) a local car company rewarded her effort with a new car, a congratulatory gesture to the area's most determined citizen......big enough to fit a few grand-kids. 

Determination is an amazing thing........but not an entirely natural thing.  Like most skills it is learned and can be fostered.  How important would something have to be for you to keep at it until you figured it out?  Well that depends on how skilled you are now.  Are you a 20-30 minutes of focus over a few days kind of person?  Or perhaps a 24+ hour straight kind of person?  Or maybe a several times a week for years kind of person?

I'd imagine, if you ask Joe about how he does it, he'll tell you (in far more elegant terms) something like "it's not that complicated, when it's important to you....you just do......you keep going".  But I'd also imagine that kind of perseverance is something built over a long time. If you read the story about Mrs. Cha (which can be found HERE) you'll see it is a story of working through hardship and challenge.....and if you read the qualities of those who succeed in the long term in almost any domain you'll surely read that it was the will to push through what at first seemed impossible that got them to their achievement.

Maybe it was best said by Edwin Louis Cole who is quoted as saying: "Winners are not those who never fail, but those who never quit".

Keep on chipping away! 

Have a great weekend,

Mike E.

MOVE: June 14, 2013

Time Travel without 121 Gigawatts

Remember the scene in Back to the Future when Biff (the prototypical bully) asks why his homework isn't ready yet?  "Hello, McFly....think McFly, think.....I need enough time to copy it into my own handwriting" the scene goes.  Ever had one of those moments.....when you're sitting there innocently eating your cornflakes and then out of the blue you're getting thumped on the head by some circumstance that you didn't see coming?  I know I have......my favorite part of the scene (view it here if you can't remember) is when Goldie Wilson tells good ol' George McFly to stand up, and not be pushed around as his son Marty (Michael J. Fox) looks on.....Goldie warns him that he's destined to keep getting the same result in the future if he doesn't make a change now......ah yes, the wisdom of movies from the 80's.

When I was thinking about what message would be best for this, the Father's Day edition of the weekly communication, I couldn't think of anything more fitting.  The bullying force may not be the same, but then again, many kids don't have to travel back in time to see it unfold.......because it's happening in real time......piece by piece......every single day......and it's been that way for a while now.  So many American Dads bullied by declining health each and every day, the end result of not standing up.  By the end of their day, with energy sapped, they sit down and catch their breath, hoping that they won't get thumped on the head again tomorrow by the effects of any number of chronic conditions.  We can do better.

Whether you are the Dad in this scenario, or you've watched your Dad have the "Hello McFly" moment with his health.....we hope you'll let us be your Goldie Wilson.......we hope you'll hear us as we say "the best time to stand up and fight back is now".......because from a health and prevention perspective, knowing what's going to happen in the future definitely doesn't require a Delorean and a bolt of lightning......It does however require action, it does require effort, it likely requires a plan and sometimes, it even requires courage.

Whether you're filling the shoes of the Dad teaching the lesson, the Dad learning the lesson or you want to honor your Dad......I hope you'll stand up to the risks we each face......it's worth the effort.  We're of course here for you if you need a hand.....just say the magic phrase "Pro-Activity, give me a milk......chocolate".

Have a great weekend,

Mike E.

CONNECT: June 7, 2013

"Hey - Where are You At?"

"Where are you at?" "What's your location?"  Or, in some jobs, like law-enforcement: "What's your twenty?". 

Maybe you've asked this question to a co-worker who you were expecting to show up to your job site.  Maybe you've asked this question to your kids who you were expecting to be home at a certain time.....but when was the last time you asked yourself this question?    It's a question that can easily get lost in the shuffle of a busy day.  From a health and prevention perspective however, it's an absolutely critical question, because the answer tells us how far away we are from where we're hoping to get and if we're on track to get there in the expected time frame. 

If you've been involved in any of the prevention-related services that Pro-Activity offers this year, you've probably heard (in one way or another) us describe the various "stages" that people go through when they are changing.  Although it might seem like change starts with action, that's simply not the case.  Making a change starts as a decision to change - a person must first decide that a change is needed (goal) and then, they must go on to decide that making the change is worth the effort required. These are the early stages of change and are happening in the quiet of the person's mind.  Although we can't see it happening, it's there and it's accompanied by struggle and challenge and then (eventually) the will to act.  And whether a change for better health a new goal for achievement or whether a group prevention change - getting past this early stage is key. 

And then to action.... 

Even though you can always slide back a stage (or more), once the decision and "commitment" is made, the next step is to figure out the right formula to get to the goal.  Typically people then try something.....anything.  They experiment: They try new things, they measure where they are at, try something else and measure again.  It's becoming so common in fact that some technology companies are betting big dollars that more and more of us will get on board. Ever heard of "fitbit"?  How about the "UP" by Jawbone?  They both track health-related behaviors. Read any articles that speculate what the new "iWatch" will do?  Did you know that Microsoft has a "life-sciences" division?  It's a race to help each of us quickly and accurately answer "where we're at".......for somewhere between $50 and $200.  

But it can't stop there......knowing where we're at is a truly fantastic development.....a dose of reality......but experimentation can be slow and sticky.....people often find themselves running in circles;  Working hard, but never really getting anywhere.  And that's when it's all about having the right plan. 

So where are you at?  Are you ready for the right plan?  It's not everyone, but it is exciting to see more and more folks who are getting there step by step.  We're coming up on the 1/2 way point for 2013.....there's still plenty of time to make it the year of YOU......but only when you're ready. 

Have a great weekend, 

Mike E.

FUEL: June 12, 2013

Carrying Fluids on the Run

As we start to enter the warmer months, and begin to focus more closely on the importance of hydration as it relates to performance and overall health, it’s important to consider how best to adequately hydrate while training.  One tried and true strategy is pretty simple - ensure fluids are available...and carry them with you during your training.

There are many products available designed to make carrying fluids convenient and comfortable, and most can be placed into 3 categories:  handheld, waist pack and backpack.  Personal preference and duration dictates which one to use.

Below listed is a quick guide and explanation of each, as well as examples of products some of our other clients and trainers have had success with.

The Handheld. This is the simplest way to take fluids with you. These glove-like handheld bottles feature a strap that attaches to a bottle, eliminating the need to waste energy by gripping them. You simply slide your hand through the strap and go. You will need to get used to the weight of the bottle, but the benefit is that you can easily drink while running (and some even have a small pocket to carry an energy gel or a key).  Also, these bottles are wide-mouth style, which are easy to fill, can carry ice, and are easy to clean. Examples are the Camelbak Quickgrip, the Amphipod Hydraform Handheld and the Nathan Quickdraw Plus.

The Waist Pack.  There are three types of waist packs: the single bottle, the dual bottle and the multi-bottle.  The typical single bottle waist pack enables the transport of 20-26 ounces of fluid with some additional storage capacity for small essentials.  Dual bottle waist packs double the fluid capacity of single bottle waist packs (and sometimes the storage capacity too) and multiple bottle waist packs allow for the distribution of fluid weight by placing small bottles around the waist. An advantage of carrying more than one bottle is the ability to have more than one fluid type; for example, water and a sports drink. Examples are the Nathan Elite Surge Pack and their Elite 2v, or the Fuel Belt Classic Series multi-bottle packs.

The Backpack.  If you are heading out for several hours, you may consider carrying a hydration pack. These packs contain a reservoir that holds 50-100 ounces of water and you drink from the pack by way of a tube and bite valve that hangs over your shoulder. There’s room for food and some clothing, but the big benefit is that you have lots of fluids with you for those times when you will be out long and are not near stores, like when you are trail running. The trade-off is that they are heavier than the other options and they can make your back uncomfortable, hot, and sweaty if not well ventilated. Also, the design of some packs are less geared toward runners (for example, they don’t have built-in waist belts) and tend to flop around.  One of the most popular packs is the Nathan Sports HPL #020.

FUEL: May 31, 2013

93 Days and Acclimating

luck  

/lək/

Noun Success or failure apparently brought by chance rather than through one's own actions.

__________________

Think of a person that you consider successful.....have they been lucky?  Has life stacked the cards in their favor?  How about those that are unsuccessful.....are the cards stacked against them?  No doubt, unexpected (good and bad) events happen all the time and most of us can think of people who had the course of their life drastically altered by apparently random circumstance (luck), but, if the research done by the gurus in a range of fields: from social sciences to neurophysiology to business management is right, luck seems to be A factor in many situations, but not THE (defining) factor in long term success.   So if it's not luck, what is the major difference between those that are successful and those that are not achieving?  Achievement on the long-term is the outcome of something specific.....something deliberate.......and ultimately influenced by a person's chosen action; something envisioned, planned for and created willfully.....the results of the course we choose.  We either analyze, invest and recoup dividends on the long-term or we don't...sometimes conscious, sometimes not, but always a choice each and every day - and at this time of year, we're in the midst of choosing how we're going to tackle one of the more difficult 

challenges we face....

As I traveled from point A to point B today, I realized that the "100 days of summer" are in full swing.  Beyond the obvious (temperature jump from the mid-60's to the mid-90's in just over 24 hours), all the signs were there: multiple cases of emergency vehicles flying down the road with lights flashing, the not-quite-blue color of the sky reminding me of the summer haze to come, the horns blaring as people became increasingly agitated as they waited in traffic and the conversations of the people who crammed into any air-conditioned space they could find......

Depending on how you count, there are 93 days until Labor day.......and if the last couple of days are any indication, the gauntlet has been laid down and the game is "on" and those who intend to win the summer 2013 sweepstakes (by getting across the finish line healthy) are going to have to play the game wisely.  Truly, it's not easy to balance the push required to achieve and the pull required to recover when the heat is on.  Even though for some of our clients (school children and those lucky enough to have a vacation) the summer can be a time to get some relaxation and recharge, for many (athletes) it's time to build new reserves/skills in the off-season.  For those in outdoor working environments, this is the "on-season" when things blow-up, melt-down and otherwise test our resolve.  When we consider that this year alone nearly 1,000 people will die because their health is not stable enough to withstand the heat-related stress that comes during these 100 days, we can't afford to leave it up to luck.  Knowing the right hydration strategy matters.  Knowing how best to cool during the most intense periods of heat matters.  Knowing the early warning signs of overtraining matters.  Knowing when pushing harder is NOT better matters.

These are only some of the reasons that we have spent the last few years learning everything we can about how to safely and efficiently MOVE during the summer months, how to FUEL appropriately and to adequately RECOVER, so that we can best support you when you must ENDURE the heat.  

These are only some of the reasons why we have begun supporting the Korey Stringer Institute, whose mission is: to provide first-rate information, resources, assistance and advocacy for the promotion and prevention of sudden death in sport via health and safety initiatives and why we have begun to record and analyze “exertional” health data in some of the working populations we serve; because despite hotter and more volatile weather, despite the collection of busier and more frazzled people that seem to be everywhere in the summer, and despite the challenges around every corner, there is no pause-button on the road to achievement......each pursuit continues.

We are thankful that the great majority of people will get safely across the finish line this summer.....some even stronger than they were at the start, but no one can afford to make it a game of chance.  We hope you'll reach out and CONNECT with us if you have questions.

Now go do something extraordinary,

Mike Eisenhart, PT

Managing Partner