Things are finally starting to get a bit greener around Camp Atayne. This means one thing—Spring is on its way! We’re rested, refreshed, and ready for some outdoor play in milder temperatures. This month’s Atayne 360 features some tips for getting outside after a long winter hibernation.
What do you do to jumpstart your spring training? Post your favorite springtime tips on our Facebook page.
See you out there!
Daylight hours are increasing, temperatures are more inviting, and training/ racing events are on the horizon; it is time to come out of your cycling hibernation. The following are five tips from endurance coach Doug Welling to aid with your transition back into the saddle!
Get a Bike Tune Up
All levels of cyclists should start the season with a bike tuned by a professional mechanic. Not only is a well-tuned bike more enjoyable to ride, it is much safer. Cyclists will want to be sure that tire/tube quality is up to standards, that cables and drivetrain are dialed for smooth shifting and braking, and that frame and fork have no structural compromise. Those who have trained indoors through the winter will want to pay particular attention to the integrity of the stem and headset as sweat has extremely corrosive properties.
Pay Attention to Your Cycling Attire
Spring is very dynamic in terms of weather. Depending upon your location, temperatures can swing by 20-30 degrees (F) and precipitation makes comfort on the bike a greater challenge. Though it sounds fundamental, proper layering will greatly enhance one’s experience and open riding opportunity in any weather conditions. Dress in layers, avoid cotton, and seek clothing that is easy to shed and/or pack into your Atayne cycling jersey pockets. Knee health is also important for long-term cycling; make sure the knees are covered when temps drop below 50F.
Plenty of cyclists ride annually without participating in organized events or racing. However, goal setting is one of the best ways to add value to your daily workouts. Goals can range from performance to participation to simply saving gas money on a commute. It is amazing how motivating it is to get out and ride once your season has focus—fundraising rides for a personal cause are just one example. If you are looking for even more training structure and workout accountability, search your region for a USA Cycling Certified Coach.
Eliminate Baboon Butt
In regards to bike fit and comfort, the saddle/undercarriage interface is a very important contact point. As you increase your outdoor mileage, you don’t want saddle discomfort to be the primary limiter in your desire to ride. You will keep your “seat” much happier with attention to the following: experiment with different saddles, invest in a bike fit, wear cycling shorts or bib shorts with a cycling specific chamois, and utilize products such as chamois cream, butt butt’r, etc. (The cream-style products reduce friction and also have anti-microbial properties.)
Find a Training Partner
A training partner or local group ride can aid greatly in getting one out the door as well as add a social component. Visibility to traffic increases with numbers and group dynamics facilitate riding at higher speeds. Seek out experienced riders in the group to gain insight on proper group etiquette and have fun sharing the experience!
Get out, ride your bike, and have a great 2012 cycling season!
Doug Welling is an owner and multisport coach for The Sustainable Athlete, an endurance coaching company located in Midcoast Maine. The Sustainable Athlete, www.thesustainableathlete.com, offers private and group training for athletes of all levels and ability. Contact Doug with any questions at email@example.com.
For many reasons, winter is often a time where runners of all levels and abilities slowly fall out of shape. Spring is the natural time for the runner to wake up, leave his or her cave, and start moving the legs again. But when does Spring start? Is it based on the calendar, or do you instead rely on the weather and forecasts to know when it’s time to head outside again? Here are 5 tips from running coach Blaine Moore to help you get out the door and avoid finding yourself out of shape come racing reason.
Run with a Purpose
Choose a race or two that you want to excel in, or find some other reason to convince yourself to get out the door. Looking to beat a local rival in an early Summer 5k? Want to expand your horizon and see what it’s like to run a new distance, such as a marathon or ultramarathon? How about raising money for your favorite non-profit organization? Choose a reason to run, and make a commitment.
Don’t be Afraid to Run Slowly
When you’ve taken some time off, it’s natural for a runner to feel as though they have to make up for lost time. It’s easy to head outside, breathe in some fresh air, and just start running without a care in the world. At least, until you discover you’ve given yourself a stress fracture or tendonitis. Remember to take it easy on your early season runs; there’s no rush and building your base with slow mileage will only help you in long term.
Declutter Your Running Life
Spring cleaning is often used as an excuse to throw out unnecessary items and start fresh. Your running equipment could stand the same treatment. Check over your shoes: how many pairs have so many miles that you never wear them anymore? Which pairs of socks have so many holes they just sit in the back of your drawer and never see the light of day? Do you really need that 15-year-old cotton race shirt? Give away or recycle anything you don’t need and replace anything that’s broken.
Don’t be Afraid to Get a Little Dirty
Trails are fun, and off road running can be a good way to build up some strength without having to pick up the pace. In the Spring, melting snow and frequent rainfall can lead to muddy conditions, but if you aren’t afraid to get your shoes and legs a little dirty you might discover that it’s a lot more fun than just doing the same old stretch of road every day.
Make Your Resolutions Now
Most people make New Year’s resolutions on January 1st and then wonder why they have so much trouble making them happen. Recovering from the holidays during what is generally the worst of the year’s weather can make keeping a resolution difficult. Pick something for the Spring instead, when it’s much easier to stay motivated. I recommend starting or continuing your training log; a simple piece of paper or free websites can help you track your runs and give you something to look back on to see what you are doing right or wrong later in the season or in future years.
No matter what, remember to have fun. If you’re having fun, you’ll keep getting out the door to enjoy yourself every week. And if you keep getting out the door, you’ll find it that much easier to meet your goals and never find yourself accidentally and inexplicably out of shape.
Blaine Moore is an RRCA certified running coach and the voice behind www.RunToWin.com. Blaine runs and coaches in Portland, ME and runs for Dirigo, RC, Trail Monster Running and the Maine Track Club. He has completed 16 marathons and 5 ultramarathons in 13 different states. Contact Blaine with any questions at firstname.lastname@example.org.
Spring can be a time of renewal for the entire body and in this month’s recipe we’re featuring a great way to detox. This month’s recipe is from the “Great American Detox Diet” by Alex Jamieson. Jamieson is a longtime vegan, holistic health counselor, and a graduate of the Natural Gourmet Institute for Health & Culinary Arts as well as the Institute for Integrative Nutrition. She is also the wife of Morgan Spurlock of Supersize Me.
Since we’re talking about fresh starts, here’s a recipe to start your day:
2 tablespoons extra virgin olive oil
2 tablespoons brown rice or spelt flour
1 tablespoon naturally brewed soy sauce (shoyu or wheat-free tamari)
1 1/2 cups warm vegetable stock or plain soy milk
1 cup rolled oats
1/2 cup chopped yellow onion
1/2 teaspoon dried sage
1/2 teaspoon dried thyme
1 cup finely chopped raw nuts
1 cup cooked brown rice or other whole grain
1 cup minced shiitake or button mushrooms
1. Place a large skillet over medium-low heat. Add the oil, flour, and soy sauce. Whisk well to combine.
2. Whisk in vegetable stock or soy milk and cook until thickened, continuing to whisk, about 2 minutes.
3. Remove from heat and add the oats, onion, sage, thyme, nuts, rice, and mushrooms. Stir well to combine and transfer entire contents to a medium mixing bowl. Allow to set at room temperature for 10 minutes, then refrigerate until cool enough to handle, about 20 minutes.
4. Preheat oven to 350°F.
5. Line a baking sheet with parchment paper.
6. Remove the mixture from refrigerator, and scoop 1/4 cup of mixture into a patty. Place on the lined baking sheet, and continue to scoop mixture into patties until done.
7. Bake for 20 minutes, and serve. If freezing, wrap each patty individually in plastic wrap.
We recommend doing the prep work in advance and enjoying as part of a post workout brunch.
Camp Sunshine supports children with life threatening illnesses and their families. The camp has the distinction of being the only program in the nation whose mission is to address the impact of a life threatening illness on every member of the immediate family—the ill child, the parents, and the siblings. Since its inception, Camp Sunshine has provided a haven for over 30,000 individuals from diverse cultural backgrounds. Most importantly, all services are provided to the family free of charge.
Families with a child diagnosed with serious illnesses like cancer or lupus or who have had solid organ transplants attend one of the week-long camps. Families have an opportunity to rebuild their relationships together and meet other families facing similar challenges. Each family is sponsored by an individual, civic group, corporation, or foundation.
Please join Atayne in supporting Camp Sunshine. If you shop at Atayne.com during the next 30 days and use the promo code playitforwardsunshine, we'll donate 10% of your purchase price to Camp Sunshine and cover your shipping costs.
Have an organization like Camp Sunshine in your area? Do you know of other organizations doing great things to promote healthy, active lifestyles? Let us know about it by emailing us at email@example.com, and they could be featured here.
In March, Atayner Blaine Moore completed a one-more-mile challenge, running an additional mile each day, to raise funds for Camp Sunshine. Blaine was all smiles in his Atayne shirt upon completing his final run, 31 miles, on March 31.
Congratulations to March’s winner Betsey K. who had the closest guess. She knew that more than 150,000 plastic bottles will be recycled into Atayne shirts given to competitors at races in 2012.
Now on to April’s question…The average t-shirt travels more than 8,000 miles from the beginning of production to your back. How far does an Atayne shirt travel?