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CYCLING TIPS

Have you ever been riding your bike on a hot summer day? Well, then you know how thirsty you can get. It can also be very tiring. Here are tips on how to ride longer, and ride comfortably.

EAT AND DRINK BEFORE YOU RIDE
Before you ride your bike it's important to eat and drink and correctly. The problem is, if you eat or drink the wrong thing, at the wrong time, then you might not be able to ride as long and comfortably. Before you ride, don't stuff yourself with heavy junk food. Eat something healthy like a fruit or vegetable. Also, wait an hour to digest before you ride your bike.

EAT HEALTHY FOODS
Equally important, it's better to eat a healthy diet even when you are off your bike. In your diet, you should eat something with 60-70% carbohydrates, 20-30% protein, and 10% fat. When you are on your bike, it is excellent to eat a banana. Bananas are easy to eat, provide calories from carbohydrates, and replace potassium (an important element lost from sweating, thus reduces the risk of dehydration). Last, don't eat high-fat snacks while biking. Fat is an ineffective fuel compared to carbohydrates.

DRINK LIQUIDS
When on your bike, you must give your body nourishment. On a ride, it is great to drink water. Also, if you wait for your body to tell you it needs nourishment, the energy will not be able to reach your muscles fast enough. To do this, just take a drink every fifteen minutes. You should drink about 20 ounces of liquid every hour (more if it is hot and humid).

Tips Courtesy of www.indianchild.com

Powerbreathe

Important facts about asthma:

-Asthma is the most common chronic disease in the developed world

-In the UK, around 5.2 million people have asthma, including 1.1 million children with asthma

-Asthma is responsible for the loss of 12.7 million working days every year

-Asthma attacks are behind the hospitalisation of more than 69,000 Britons a year

-Asthma attacks cause the deaths of some 1,400 people annually - the equivalent of one person every seven hours

-One child in every ten suffers from asthma

POWERbreathe has been shown to reduce breathlessness and bring new-found freedom to people who, because of illness or advancing age, are restricted by shortness of breath. Using the laboratory-proven POWERbreathe training system of 30 BREATHS TWICE A DAY, the strength of your breathing muscles will improve rapidly. An easy-to-use, drug free, hand-held device,

POWERbreathe has a controllable load for progressive exercise and is appropriate for people at all levels of fitness.
Relieves the symptoms of ASTHMA, POWERbreathe is great for asthmatics, or anyone who suffers from respiratory problems. Numerous research trials have already been conducted, examining breathlessness and respiratory muscle fatigue in many groups of people.

In randomised, controlled trials, on mild / moderate asthmatics, POWERbreathe increased inspiratory muscle strength by a mean of 11% in just 3 weeks (McConnell et al., 1998)
POWERbreathe, a hand-held inspiratory muscle trainer is a unique, simple-to-use, drug free product designed to help maximise sports performance, improve fitness and reduce breathlessness. It uses the basic principles of resistance training, with adjustable load which caters for all capabilities and permits progressive training 'dumb-bells for your diaphragm' - Just as you might use weights to strengthen your arm muscles, breathing in through POWERbreathe for a few minutes twice daily, makes your inspiratory muscles work harder - thereby increasing their strength and endurance.
It is an easy-to-use, drug-free, hand-held device with a comfortable mouthpiece. Within a few days your inspiratory muscles will feel stronger and within four weeks your lung function, and ultimately performance, will improve.

One of the many distinguishing features of the now retired Miguel Indurain (5 times Tour de France winner) was the size of his lungs. His useable lung volume (vital capacity) was among the highest ever measured at a massive 7.1 litres. For comparison, the average man in the street comes in at a mere 5.2 litres, whilst the lungs of most 'athletic' women seldom exceed 4.5 litres.

The cycling position is a double-edged sword for the cyclist. Whilst it enhances aero-dynamics, it can also create breathing problems. When you are hunched forward, the contents of your abdomen (mainly your liver and gut) become compressed and push up against your main breathing muscle, the diaphragm. This restricts its normal movement and can make breathing feel much harder', explains sports scientist and respiratory physiologist, Dr Alison McConnell, 'On the plus side, the upper body is supported and this means that the other breathing muscles can 'concentrate' on breathing, not stabilising the upper body as they do when you are running'.

Its now well accepted that the work of breathing during exercise can be high enough to cause the breathing muscles to fatigue. Our research has shown that cycling as little as 20km at race pace induces significant fatigue of the inspiratory muscles (the muscles used to inhale)', explains McConnell. Whilst based at Birmingham University, McConnell 's research group pioneered a technique known as inspiratory muscle training and showed that it reduces breathing fatigue and improves cycling time trail performance by a staggering 4.6% (that's equivalent to slicing around 2 minutes off your 40k PB)! We tested some very well trained athletes in that particular study and I was astonished by the huge magnitude of the ergogenic effect that we observed after just six weeks of inspiratory muscle training.
What respiratory gymnastics are required to achieve this ergogenic effect? None. Alison McConnell's team of scientists developed a very simple technique for training the inspiratory muscles - they called it 'dumb bells for your diaphragm'. A special, drug-free training device was developed - POWERbreathe® - that enables athletes to effectively lift weights with their inspiratory muscles.

You breathe through the portable, hand-held device for 30 repetitions (this takes three mins) twice daily, and the strength of your inspiratory muscles increases by around 30-50%. McConnell's research team have also proved the ergogenic effect of the POWERbreathe in other sports, including rowing.
So in a sport dogged by controversy and hazardous illegal shortcuts to better performance (blood doping and EPO), could it be that something as simple as breathing has been completely overlooked as a limiting factor to performance? 'I think that breathing is the final 'unturned stone' in the quest for total athlete preparation; sports scientists, dieticians and coaches hone every detail of the athlete's mental and physical preparation, except their breathing. I certainly think it offers a better guarantee of improvement than altitude training', explains McConnell.

You may not be able to match Indurain's lung volume, but after using POWERbreathe® you should certainly be able to give his breathing muscles a run for their money, and save money on altitude training camps.

Notes to Editor:
• POWERbreathe is backed and proven by more than 12 years product specific research (copies of which are available) and developed by Sports Scientists at Birmingham and Loughborough Universities (The UK's leading Human Performance Research Universities)
• POWERbreathe is used and endorsed by a range of athletes including cyclist Nicole Cooke
• POWERbreathe comes in a range of models: Wellness, Fitness and Sports Performance
• POWERbreathe is available nationally from leading cycling and sports retailers. Call 01926 816177 or visit www.powerbreathe.com for stockist information
• POWERbreathe is drug free

Press Information:
For more information including images and copies of published research, please contact:
Angie Packman
DDI 01926 816145
Email angela@powerbreathe.com
Developed, designed & manufactured with pride in the UK.
POWERbreathe is a patented product. Patents pending. All rights reserved.

©2004 Gaiam Ltd. 2004 E & OE Disclaimer

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Selle SMP

Selle SMP

Designed on your body

All the models of the STRIKE range have common patented characteristics, such as the original beak of the saddle nose, designed to supply a flat base for efforts when sitting for long climbs that have to be faced and as a help in downhill slopes, offering greater thigh control of the bicycle.

The central channel of the saddle is an uncommon characteristic because of its dimensions: almost a whole hand can be put in there and this prevents crushing of the anus, prostate, venae pudendae, deep dorsal vein and artery of the penis, scrotum and testicles in men, and the labia majora and minora and the clitoris, in women.

The cyclist’s seating pattern on the STRIKE saddle is shared between the buttocks and the lower part of the pelvic bones (the ischial tuberosities) and the position is favoured by the shape of its rear which, besides preventing squashing of the coccyx on uneven ground, allows gentle ins and outs from the rear when the ground requires it.

It was actually the users that pointed out how STRIKE is particularly valid in the front ins and outs also making it possible for those that practice extreme bike competitions with wide shorts to use it without any problem.

The length of the bars makes installation particularly easy on practically any combination of frame/saddle pillar.

STRIKE is produced by Selle SMP, a company founded in 1947 and therefore one of the pioneers of the sector in the world.

This is what the Physicians say:
Abstract from: 'Journal of Sexual Medecine'

"A cycle saddle with a new geometrical conception for maintaining the vascular perfusion of the genital-perineal region"

Breda G. e Lunardon E.: Urologia Osp. S.Bassiano, Bassano d.G.
Piazza N.: Urologia Ospedale SS. Giovanni e Paolo, Venezia
Bernardi V.: Anestesia e Rianimazione, Osp. S.Bassiano, Bassano d.G.

Introduction: An increase in the incidence of
the erectile dysfunction of the penis was observed in those cyclists that cover long distances. All the theories converge on the identification of the perineal region as the critical point.

Objectives: Identification of a bicycle saddle model suitable for cyclists covering long distances,capable of limiting compression of the structures of the pelvic floor, and thus protecting the blood perfusion of the penis and preventing possible consequences in erection.

Materials and methods: comparison between the new geometrical conception saddle (SMP) and
one of the models most frequently used by professional cyclists. Assessment of the degree of compression exerted by the two saddles, on the vascular structures of the perineum, by measuring the partial pressure of the transcutaneous oxygen of the penis in 29 healthy, cyclist volunteers. Readings of the transcutaneous O2 pressure carried out after 3 and ten minutes of static seating. Subsequently the values of the PtCO2 were determined for 15 minutes while pedalling with the subject at 60° and in stable haemodynamic conditions.

Results: Data analysed statistically (test t Student, examination of the confidence interval). Demonstration of the net superiority of the SMP saddle in preventing vascular compression of the perineal structures with statistically important results. The true innovation brought about by the SMP saddle is its capacity of interfering scarcely on the blood perfusion of the penis, maintaining limited dimensions, especially in width, parameter considered to date as an essential factor in the protection of the compression on the perineal structures. It is the geometry of this saddle that, by redistributing the body weight onto the buttocks, the ischial tuberosities, the ischium freeing the perineal plane, prevents the squashing of the neuro-vascular structures that run medially to the ischial tuberosities. Furthermore, the depression in the rear part prevents the coccyx from touching the saddle, thus preventing repercussions caused by the unevenness of the ground that may effect the spine. In our study, the SMP saddle has shown to be by far the most efficient in protecting the blood perfusion of the penis compared to one of the saddles most frequently used by professional cyclists.

Conclusions: validation of the efficacy of the SMP saddle in limiting the compression on the pelvic floor even though it has dimensions, especially in width, compatible with the needs of the cyclists that cover long distances.

"I have recently purchased one of your ergonomic saddles of the STRIKE range, and I am really satisfied. Having seriously been practicing road
cycle racing and mountain biking for a long time now, I have had the possibility of trying a great number of saddles. However, your saddle,
STRIKE, has proved to be by far the most superior in both ergonomics of the saddle and in and in its performance while pedalling. It is really the best conceived design. Particularly, it should be pointed out that your saddle permits one to keep the pelvic bones at a lower angle, which, first of all relieves the back of the fatigue, and secondly, offers a better
position when pedalling. Simply by using your saddle, the person can more easily maintain a lower position when pedalling."
Sebastian B. (Germany)
•
"I am sending you my impressions after the first two outings. Saturday: a little over 70 km on flat ground done at the usual rhythm, bland-sustained (85-95 pedal thrusts); for the parts under examination, a great relief, no pins and needles/sleeping of the toes of the left foot
which normally started after a couple of hours.
Sunday: 85 km mixed (700 metres of total rise), done at a variable rhythm: seems there are no problems at the giblets."
Emanuele S. (Rome)
•
"Thanks to SMP SELLE and the prestigious super STRIKE saddle, I pedal for hundreds of kilometres without any problems, I am really satisfied with my new purchase."
Fosco (Rovigo)
•
"Since mid March I have covered about 1,000 km with STRIKE also doing outings of over 200 km. The saddle adapts very well for a sporting use,
which means that the necessary pressure is exerted on the pedal by 'removing the load'from the buttocks. This means that the cyclist does
not put all his weight on the saddle and can stay seated for up to eight hours or more. The genital area does not become numb. The form of the saddle takes the cyclist to an aerodynamic position, this means that it is more comfortable to grip the handle bars on the lower horn."
Stephan S. (Germany)
•
"The difference that I noticed compared to the 'traditional' saddles, was really enormous and I submitted it to some tests. 1 hr 30 min on rollers (40 Km) - exercise F.DO LONG Unlike traditional saddles, the STRIKE saddle never made any lifting manoeuvre necessary. 2 hr 00 min on rollers (50 Km)- exercise of SFR + agility 100 rpm. I observed a great advantage in the agility exercise where, considering the high number of pedal thrusts (100 per minute), the under-saddle undergoes greater work. I could quantify that during the hour’s pedalling in this kind of specific work, with the traditional type of saddle at least 4 liftings were needed, with the STRIKE only one was really needed. 3hr 30 min on rollers (90 Km, about) + outing with carbon racing bike 1hr 30 min.(45 Km). Here the most surprising results were obtained. During the two tests, only a couple of liftings were necessary and at any rate NOT due to pain in the area of the genitals but due to a problem of mine (cysts in the ischial area) and the most surprising thing at the end of the pedalling,
there were no pins and needles or any anaesthetic type of effect in the genital area and, apart from a slight tiredness of the legs, it was as if I had never gone cycling that day.
1hr 35 min (40 Km) - outing with mountain bike in an undulating tarred road. The use of the STRIKE saddle made the outing comfortable and confirms that with the passing of time, the initial sensation of greater pressure in
the support area, disappears right from the first minutes."
Mauro F. (Verona)
•
"I tried it on a flat road and it fits very well into the pelvic area, just think: I had the feeling I had never replaced my dear, old saddle that I had been using for ten years. The sensation is that of being very comfortable and of still having excellent anchorage during the thrust phase (besides, I get up very little from
the saddle, especially in the climbs, where I need a good support base to express the power at its maximum, especially in the very steep climbs."
Luigi G. (Ascoli Piceno)
•
"Next year will be the third year I race as a professional and I have had many problems in the past with saddles. I tried many kinds, but none have really helped me. Today I raced for the first time with STRIKE for over three hours and I did not have any problems!"
Kevin V. den S. (Belgium)
•
"Congratulations for your saddles. They make miracles happen even on people like me who have had very serious accidents (broken pelvis)."
Marco L.
•
"I must congratulate your Company for the STRIKE saddle. I had problems with the above-mentioned saddle, just think that last Sunday after 20 kilometres of competition, I wanted to stop due to the problem mentioned above, literally clenching my teeth, I had to lift myself up on
the pedals frequently due to the pain in order to finish the race. On Monday I decided (for an amateur it is not easy to change a saddle or any other component when he has been using the same make for years) and I bought STRIKE. I trained without any problems and with great satisfaction and to the point that I coined a saying: “A cyclist’s most delicate point rests on an SMP STRIKE saddle” I thank you for the well-being given to my 'delicate point'."
Eugenio G. (Treviso)

"Those that have tried it say WOW! Thankyou! No MOre Numb Nuts! Yeah Baby! I have recently purchased one of your ergonomic saddles of the STRIKE range, and I am really satisfied. Having seriously been practicing road cycle racing and mountain biking for a long time now, I have had the possibility of trying a great number of saddles. However, your saddle, STRIKE, has proved to be by far the most superior in both ergonomics of the saddle and in and in its performance while pedalling. It is really the
best conceived design. Particularly, it should be pointed out that your saddle permits one to keep the pelvic bones at a lower angle, which,
first of all relieves the back of the fatigue, and secondly, offers a better position when pedalling. Simply by using your saddle, the person can more easily maintain a lower position when pedalling. "
Sebastian B. (Germany)
•

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