Basso extends with Liquigas through 2012

Ivan Basso has extended his contract with Team Liquigas for another two years, after allegedly getting an offer from his former Team Saxo Bank.

According to the Gazzetta dello Sport, Basso has extended with Liquigas through 2012, with an option for a third year. The Italian team signed him after he returned from his two-year suspension.

Basso had received an offer from Saxo Bank manager Bjarne Riis, the Italian newspaper said, although Riis had said he doubted Basso would ever ride for the team again. However, the team had to withdraw its offer due to a lack of sponsors and the subsequent financial difficulties.

Lance Armstrong slams Contador's entourage

Lance Armstrong continued his campaign of criticism against Albert Contador, saying the two-time Tour de France winner “is surrounded by yes-men” and saying that he acts like “the king of Spain.”

In an interview which appeared in the Dutch newspaper De Telegraaf and the Belgian Nieuwsblad, Armstrong reiterated that Contador's success had gone to his head. “If you have just won the Tour for the second time and you are the king of Spain, it is normal that all stories are all right. His career has barely begun. Let us talk again in about fifteen years.”

The American said he was surprised at reports in the Spanish media about the atmosphere on Team Astana during the Tour, “So many dirty things, unbelievable. Complete bullshit, pieces of slime, fat lies.”

One example was the time trial wheels, with Contador claiming that he was not provided with the proper ones. “First, this is not true. Secondly, it is easy to prove. You only have to grab the phone and call the bicycle manufacturer Trek. I understand that the Spanish media stands up for their hero, but it was so untrue what was printed. Come on, at the end of the day as a journalist, you f**king do proclaim the truth."

Armstrong cited another example, the third stage of the Tour to La Grande-Motte, when a 28-man group, including Armstrong and Astana teammates but excluding Contador, got away with 32 kilometres to go. Armstrong indicated that he was in the break because he was near the front of the peloton, as a top ride should be, and that the Spaniard was not.

"He felt this as an attack on him, and so did the Spanish media. I was in a bike race and had a radio. Every five minutes we all heard Johan Bruyneel call: ‘Stay in the front. Keep front.’ All I did then, was what I was supposed to do. Someone told me that he himself caused the break in the group. "

Especially damaging to Contador, he found, was the fact that "eight of the nine riders who rode the Tour, have gone away. To another team. Even his roommate."

Had this happened to Armstrong, he said, “I would have long since looked in the mirror. I would never let that happen. Never. If I had to change myself to prevent it, then I would do that. If they needed more money, I would do it. I would do anything for them. "

"But Contador is totally different from me. It is very difficult,” the seven-time Tour winner continued. “He knows no better. He is a Spanish guy who is always in the same pueblo (district) resident. He has his friends, family, the street where he grew up, his country, his people. A great athlete like him must employ individuals who support him and have patience with him. But he is surrounded by yes-men.”

Armstrong also admitted that he did not know Contador that well, but said, “I am impressed by the athlete but it stops there for me.”

Boise 70.3 - 2009 Race Of The Year

The passionate classic confrontation between the sport's best Ironman runner and the its best long course biker came down to the last 20 meters. At the end of a high adrenaline, deeply emotional race, both competitors collapsed in a heap just past the line, piled one against the other in a brotherhood of ultimate exertion.

Boise Ironman 70.3 was held under dramatic dark clouds, wind, rain and even some hail. Defending Ironman World Champion Craig Alexander and three-time Ironman winner Chris Lieto were coming off a duel at the Honu Ironman 70.3 in Hawaii. That day, surpassingly excellent cyclist Chris Lieto carved out a 7 minute 42 second lead on the Queen K bike, and Alexander dug in and passed his rival at the 11th mile of the run. In Boise, Lieto saw tougher hills, rain and cooler temps which gave him a better chance. He carved out a lesser 5:30 lead on the bike, but reserved a lot more in the tank for the run.

This was the second of three sizzling 2009 duels between Craig Alexander and Chris Lieto. In Boise, things were much, much closer.

After a great 2:04 ride on a challenging, hilly course, Lieto had 5:30 on Alexander, but with cool, rainy weather and holding a little back, Lieto had a lot more left for the run.

For the first few miles, Crowie cut the lead to 3:50. Then for the next six miles the margin stayed the same. "Mathematically, at that point, I wasn’t going to catch him," said Alexander. "But at Mile 8 I heard the margin was 3:25 and I thought that was the first crack in the dam." At 10 miles, the margin was down to 2:40. At 11 miles, the margin was 1:45. At Mile 12, trackside observers had the margin at 57 seconds.

"At that point he took off and I launched into a sprint as well," said Crowie.

"With half a mile to go, people said he was 30 seconds back," said Lieto. "With 200 meters to go, he looked like he was 40 meters and 15 seconds back."

"With 100 meters to go, I got within 15 meters and I went again," said Alexander. "With 20 meters to go, we were shoulder to shoulder."

"I tried to put it into an other gear but my legs were so full of lactic acid I just collapsed at the finish," said Lieto.

Lieto summed it up: "If you see the finish line pictures, we both crossed the finish line and just collapsed. I was physically, mentally and emotionally exhausted and frustrated and I just wanted to lay there for a moment, wondering what I could have done, what I did wrong. What I could have done different, where I could have gained a few seconds flashed thru my mind. Then I realized there was really nothing more that I could have given."

"This was a great race, one of those races you will always remember," said Alexander.

Lieto had one more crack at Alexander coming. Just three months later at Kona, Lieto would push Crowie to the edge again at Kona - to the best race of his career.

1. Craig Alexander 3:51:46
2. Chris Lieto -- 3:51:48

Comeback 2.0 Sells Out Again In Santa Barbara

Once again Lance Armstrong had a book signing in Santa Barbara and fired through 750 books in one hour. Lance is in Santa Barbara for a training camp getting ready for the 2010 Tour Down Under which comes up in late January.

Lance Armstrong Book signing Time-Lapse

Bahati foundation nets Cannondale as sponsor

Rahsaan Bahati's newly formed Bahati Foundation pro cycling team is hitting the ground running ahead of the 2010 season, announcing Cannondale as its official bike sponsor, and the creation of a television series with partner Endure Media Group, to air next fall.

The team will kick off the season at the Redlands Classic in California on March 25 after a two-week training camp in Los Angeles.

Bahati created the foundation with the purpose of showing children in underprivileged communities that they can avoid a life of "crime, gangs and drugs", much in the same way Bahati himself did with his cycling career.

The television six-part series,"Bahati: Out of Compton" is part of the team's media blitz, with the first episode planned to highlight Bahati's childhood in Compton, California, one of the toughest areas in Los Angeles. It will then follow his success in the world of professional cycling through to the creation of his pro team and his community activities.

"This project captures the essence of the human condition," said Endure spokesperson Matthew Hall. "[Rahsaan] Bahati's story is one of hope, compassion and excellence. We use cycling as a backdrop to tell [Rahsaan's] story, and weave the excitement of the sport, the passion of the events and celebrity cache for tremendous impact on the community."

"This will catapult the efforts of the Bahati Foundation to positively impact the lives of inner-city and underprivileged youth by bringing our message into the homes of millions of viewers," said Bahati.

The Foundation is currently in negotiations for broadcast of the series, but hopes to see it air mid- to late-summer. "One of our key partners, Cannondale Bicycles, recognized the opportunity early on and is committed to providing significant resources to this project."

Chris Lieto Headlines TTS Endurance Camp

3-Time Ironman Champion and 2nd Place finisher at the 2009 Ironman World Championships CHRIS LIETO to headline the TTS Endurance Camp!

Come train alongside the top U.S. Ironman athlete!

What: TTS Endurance Camp, Winter 2010
When: February 11-15, 2010
Where: Carpinteria, CA

Come to beautiful Carpentaria, California and take in the splendor and warm temperatures of the West Coast. This peaceful town has been host to numerous professional cycling teams, pro triathletes and world-class competitions. The camp is 3 full days and 2 half days of training and presentations. Our dedicated staff of USAT certified coaches and professional triathletes are passionate about teaching the essentials for training and racing triathlons and multisport events. With all abilities welcome, the training and presentations are targeted towards those athletes looking to make huge gains in their race performances.


Our staff has trained thousands of athletes: from absolute beginners to top age-groupers to professionals. We've helped them perform their best at hundreds of events all around the world; from sprints to Ironman to Ultraman. We are committed to helping you find your strengths and improve your weaknesses.

You'll leave this camp with improved skills, better fitness and you will know precisely where to focus your training time for the rest of the triathlon season.

What's included:

* 4 nights stay accommodations at the Holiday Inn Express, Carpinteria, California
* Thursday night arrival dinner and all breakfasts, lunches and snacks
* Free TTS cycling jersey and swim cap
* Daily training sessions with the TTS Coaching Staff
* Presentations and Clinics from leading coaches and educational professionals in the sport of triathlon
* Individual assessments and analysis: swim video, run gait and bike fit
* Certified professional bike mechanics
* Complete "sag" support on all workouts
* Certified professional massage (Saturday only)

Click on the title link to learn more.

Building Strength In The Preseason

By: Ian Murray

The cold winter months mean a break from triathlon for most of us. We can look at this time of year as the “off-season” or as the “preseason,” just as the proverbial glass can been seen as half empty or half full. This is the best time to invest in a key component of triathlon fitness: strength.


Building strength can be beneficial in three critical ways:

Injury Prevention

Two areas of the human body are at risk in the sport of triathlon:

The shoulders. The freestyle swim stroke puts greater emphasis on the front of the body and ignores the back, creating an imbalance in the shoulder joints. The rear deltoids should be strengthened in the pre-season with exercises such as external shoulder rotation. The end result is stronger, more stable shoulders that can withstand longer and faster swims with less risk of injury.

Hip stabilizers. Much of what we do in running and cycling is in the same plane, with our legs moving us forward instead of side to side as in tennis, soccer and basketball. Doing hip adduction and hip abduction exercises in the pre-season will yield stronger and faster runs next season with less risk of injury.

Core Strength

This isn’t about the “six-pack abs” that launched a thousand infomercials. As a triathlete, your core stabilizes your body as you swim, cycle and run. Think of your core as something that reaches down below your hips and extends up towards the chest.

Your core connects and anchors your upper body to your lower body and controls their coordinated movement. It includes the lower back and the transverse abdominis (the deepest layer connecting hip to rib to diaphragm). Instead of doing the typical forward crunches, do multi-limb movements like dead bug and balancing exercises like the plank, and add bits of rotation to basic exercises like a chest press.

Greater Power

Strengthening triathlon-specific muscles in the preseason will enable you to train and race at a new level next season. Speed and endurance improve with greater power. Swimming faster often depends upon developing a stronger pull. Riding faster is a direct result of exerting greater force on the pedals. Running faster is made possible by more powerful foot strikes. Include exercises like squats, lunges, calf raises, lat pull-downs and tricep extensions.

Power-up your pre-season by committing to two to three strength sessions each week for three months. All these exercises can be done in a gym or in your home with minimal equipment. Do two to three sets of 15-20 repetitions with moderate resistance for the strength our sport demands. You’ll arrive at the next racing season healthier, stronger and faster.

Yahoo! Cycling Team to launch in 2010

An online survey targeted at Silicon Valley Professionals revealed that an astonishing 50 percent are cycling enthusiasts and follow the local scene. The results were presented to the Yahoo! Management, the internet services company which operates the third most-visited website in the world, and prompted it to come onboard as the main partner to launch America's newest team in 2010: Yahoo! Cycling Team.

The man behind the new squad is Kevin Klein, a former pro focused on creating a successful business model that will keep the new team pedaling on the long-term. The team will be operating at grass-roots level and will be primarily based out of California for the 2010 race season.

"The whole idea behind the Yahoo! Cycling Team is the recruitment of high tech professionals in the Silicon Valley and to provide a platform for partners to achieve more involvement at the community level," Klein said. "If you do it right, everyone should win and grow their business."

Klein has assembled an impressive 15-rider roster with a unique blend of experienced professionals, young natural talent, and seasoned leaders for 2010 - including two current professional road riders, members of the Under 23 National Team, and a two-time Olympian. But Klein did not want to reveal any names at this time - not until the launch of the website in January.

Klein himself will be riding with the team and is included on the racing roster. He has had some good 2009 results including a third place at the Davis Criterium race on July 4, won by Rahsaan Bahati. "There are veterans, young guys, and professionals on the team which make for a nice mix and spread out," he added.

Klein's plan for the first year is to ride and manage the team on the local US racing scene before applying for UCI Continental Status in 2011. Should they be successful, he would like to bring in Mariano Friedick, who is currently living in Argentina, as another key person on the management team. Friedick was a multi-national American champ on the track and raced for Toyota United and Saturn.

The Yahoo! Cycling Team, which will ride on Fuji bikes, includes qualified managers that also have a cycling pedigree. Haldane Morris, who was Rock Racing's General Manager for ‘07 and ‘08, is on board to help manage the squad. Morris has won 30 Gold State Champs and a silver medal at the USA Olympic Trials and was a member of the US National Cycling Team from 1989 to 1993. Allen Bean is another person who has worked with Rock Racing Management from 2006-2008. He has also been involved in cycling since 1974, and has over 25 years of project management experience.

The Yahoo! Cycling Team hopes to become a dominating force on the US racing circuit in 2010 and one that will have a large fan following. "We are confident in achieving a lot of wins in 2010 and believe that we have a lot more horse-power to muscle those all-important last few laps in the criteriums. It will be exciting for fans and racers alike," said Klein.

Social media will be used as a key marketing strategy behind the team - this includes the popular Twitter (Yahoocycling) and Facebook as well as their official website, www.yahoocycling.com, which is set to launch early next year. Local promotional contests will be held on-line throughout the year to keep cycling fans returning to the website.

Stay tuned to Cyclingnews for more exclusive coverage of the Yahoo! Cycling Team.

Mellow Johnny's Comeback 2.0 Book Signing

Once again Lance Armstrong was on hand for a book signing. This time at his own shop in Austin Texas at Mellow Johnny's. They sold out of 500 books in less than a hour.

Cassidy Phillips Launches SMRT-CORE: A Revolutionary Core Strengthening Program

Cassidy Phillips, biomechanical specialist and creator of Trigger Point Performance Therapy Products and Education, has launched a revolutionary core-strengthening system and self-massage program called SMRT-CORE that uses a revolutionary foam-roller, The GRID. Having had great success in endurance sports and fitness with his Trigger Point Performance Therapy Products, this program marks Phillips’ second major program and product launch.

SMRT-CORE is self-myofascial release therapy and core stability work efficiently combined in the same workout. Phillips has worked with several world-class athletes and there are two things that he concentrates on: self-massage and functional core work. Cassidy decided it was time to combine these two areas of expertise. The result was an incredible combination of core stability exercises and self-myofascial release therapy, using one product: The SMRT-CORE GRID.

Through the development of a travel-friendly hollowed out foam roller, Phillips provides athletes and fitness enthusiasts with a tool that can significantly increase their core strength and stability while providing them with an incredible soft tissue massage, due to the EVA matrix of distrodensities. “The precision-engineered pattern and density of our exclusive Distrodensity Foam design allows one to control the level and intensity of the massage. While most foam rollers are one-dimensional, I sought to invent a platform that would allow blood and oxygen to travel throughout the tissue as the muscles are compressed to deliver an optimal yet customizable massage,” says Phillips.

The SMRT-CORE program launch firmly positions Phillips’ and Trigger Point Performance Therapy as a premium source for injury prevention, strength training and overall wellness. Chris Lieto, 3-time Ironman Champion comments, “with Cassidy’s products, I always perform better and feel like my legs can do so much more – they have more power and more speed. It is a must in my training and recovery."

Phillips remarks, “I have listened to feedback from my athletes and customers and am ecstatic about how well the SMRT-CORE program and The GRID have been received. I have no doubt that this is the most versatile and comprehensive foam roller and workout tool available. My ultimate goal is to empower athletes to be able to take care of themselves through the education and use of my products.”

The SMRT-CORE GRID and program is in specialty stores around the world. To learn more about Cassidy Phillips and SMRT-CORE, visit www.tptherapy.comand www.SMRT-CORE.com.

About Cassidy Phillips
Cassidy Phillips is a biomechanical specialist concentrating on sports performance, injury prevention and the muscular structure that supports the efforts of the body in motion. His objective is to recognize the biomechanical challenges of movement and actions of everyday life and marry them with the biomechanical inefficiencies recognized within patterns of movement defined by a sport of choice or through sedentary patterns of movement such as sitting, walking and running. Athletes and non-athletes from around the world have used Phillips and TPT products to implement the use of Myofascial Compression Techniques with incredible and sometimes life-altering results.

About Trigger Point Technologies
Trigger Point Technologies is a company based in Austin, Texas that has established itself as a life enhancing brand, concentrating on empowering people with its revolutionary methodologies and patented products that mirror the feeling of a human hand. It has successfully become one of the leaders in personal performance care by marketing its in-home massage products to consumers in the athletic, healthcare and personal wellness markets. For more info, visit www.tptherapy.com

Two 'Breakaway from Cancer' rides to take place in April before 2010 TOC

The Amgen Tour of California has announced two cyclo-sportif rides to be held in conjunction with next year's race, in order to raise funds and awareness for Amgen's Breakaway from Cancer initiative.

The two 'Breakaway Rides presented by Specialized', will see up to 7,000 amateur cyclists tackle the second and eighth stages of the 2010 race, a month before the professional peloton. Designed to cater to a range of abilities, participants will be given the opportunity to cover a range of routes that extend up to the full stage distances.

"We are happy to provide amateur cyclists with an opportunity to ride the same route as the pros and to be able to compare their times to the greatest cyclists in the world," said Andrew Messick, president of race organiser AEG Sports. "We are expecting that these rides will expose cyclists to the beauty and challenges that our professional athletes will face."

Each ride will be limited to a maximum of 3,500 participants, with a proportion each rider's entry fee will be donated to the initiative's four charities: Prevent Cancer Foundation, Patient Advocate Foundation, Cancer Support Community and National Coalition for Cancer Survivorship.

"The Breakaway Ride events will give cycling enthusiasts and community members an opportunity to experience the 2010 Amgen Tour route first hand and at the same time support The Breakaway from Cancer initiative, which raises awareness of a range of free services available to people affected by cancer," said Stuart Arbuckle, Vice-President and General Manager at Amgen Oncology. "Amgen and its non-profit Breakaway from Cancer partners applaud AEG and Specialized for their outstanding support of these events."

Participants in the event will be encouraged to raise as much money as possible in the lead up the rides, with event sponsor, Specialized to provide a S-Works Tarmac or Roubaix bike to the top fundraisers at each event. Those donating to the event will also have the opportunity win prizes that include VIP experiences at the Tour of California, May 16-23.

The two Breakaway from Cancer rides will be:

Sunday April 11, 2010 - Stage 8 route – Thousand Oaks/Westlake Village/Agoura Hills
Sunday, April 25, 2010 - Stage 2 route – Davis to Santa Rosa
Registration for the two rides will be open to Specialized customers on December 16, with public registration opening on December 21 at www.active.com.

Details of the route for each ride will be announced on February 1, 2010, at the official presentation of the 2010 Amgen Tour of California route.

2009 Ford Ironman World Championship Airs On NBC This Saturday

The annual broadcast highlights top professional and age-group athletes from around the world competing in sport’s most grueling endurance event.

For the 19th consecutive year the 2009 Ford Ironman World Championship broadcast will air on NBC, Dec. 19, 2009, from 4:30 – 6 PM ET (check local listings). The telecast will highlight the physical and emotional journey taken by athletes during the renowned 140.6-mile triathlon. Veteran sports commentator and narrator Al Trautwig will provide the voiceover.

Athletes profiled in the Emmy-award-winning program range from professionals including Great Britain’s three-time Ironman world champion Chrissie Wellington to physically challenged athletes, military veterans, retired professionals and weight loss success stories.

In its 31st year, the Ford Ironman World Championship start cannon sounded on Oct. 10, 2009. Nearly 1,700 of the world’s fittest athletes braved the harsh elements of Kailua-Kona, Hawaii, in an attempt to earn the title of “Ironman.” Temperatures on event day reached 90 degrees Fahrenheit and higher at certain times on the bike and run portions. Athletes ranging in age from 20 to 80 years competed in the 2.4-mile Pacific Ocean swim, 112-mile bike ride and 26.2-mile marathon in a classic battle of human motivation versus sweltering heat and mental and physical fatigue.

“Each year we look to inspire our viewers with the raw power and competitive nature of the professional athletes along with the impressive stories of courage and determination demonstrated by all participants,” said Peter Henning, vice president of television production for Ironman. “The course might not change year to year, but the drama continues to intensify.”

The broadcast captures the emotion of the day and features head-to-head competition among the top male and female professionals. The program documents Australia’s Craig Alexander as he adds a second consecutive Ironman World Championship title to his resume and Wellington, who secures her third by breaking the course record of Ironman great, Paula Newby-Fraser of Zimbabwe, with an overall time of 8:54:02. The program also highlights the 17-hour challenges of several unique professional and age group athletes who define the meaning of inspiration and bring to life the “Anything is Possible” mentality.

Featured athletes include:

* Decorated professional and 2009 top American finisher Chris Lieto, the former surfer and college water polo player with three top-10 finishes at the Ironman World Championship.

* Matt Hoover, season two winner of NBC’s “The Biggest Loser,” who gave it his best to be an official Ironman finisher, but crossed the finish line mere minutes after the midnight cut-off time.

* Rudy Garcia-Tolson, a double-amputee with numerous world records, who completed an impressive swim but narrowly missed the cut-off after biking the 112-mile course.

* Four-time Lymphoma survivor and heart transplant recipient Kyle Garlett, who was not able to complete the challenging swim within the allotted time frame.

* Mike Adamle, a former professional football running back and well-known national and Chicago-area sportscaster, who tested his strength and drive for the second time in Kailua-Kona.

Footage of Laird Hamilton Surfing Jaws

Mark Cavendish and his Columbia crew hit the roads of Lanzarote

Columbia-HTC have launched their pre-season with a training camp on the Spanish Island of Lanzarote. The easternmost of the seven Canary Islands, the team this week made use of the mostly traffic-free roads to set a base for the season ahead.

Columbia stars Mark Cavendish, Michael Rogers, Tony Martin and Marco Pinotti have also had the chance to meet a flood of new teammates, including, among others: Lars Ytting Bak, Hayden Roulston, Patrick Gretsch,Tejay van Garderen, Rasmus Guldhammer, Leigh Howard, Tejay van Garderen, and brothers Peter and Martin Velits.

"It's really great to have all of the guys together for the first time," said Sports Director Rolf Aldag on the team's website. "We have eleven new riders on the roster and it's a good chance for them all to get to know each other and for the new guys to learn how we do things on this team. All of our individual meetings are going well and I have a really good feeling about 2010.

Apart from training, the Columbia riders are also taking the opportunity to get set up and fitted with their new clothing and equipment for next year.

The ten-day training camp will run until next week and gives the riders the chance to escape the winter chill that has started to shift its way across Europe. "The Island is perfect for training at any time of year," said Aldag. We can train in short sleeves and we have the support of Club La Santa and the local government here so we feel very welcome."

Alberto Contador # 1 In The World For 2009

Alberto Contador accepts the award for number one rider in the UCI World Ranking for 2009 (AFP/Getty Images)

Two-time Tour de France winner Alberto Contador said Monday that 2009 has been his best year ever, as he received the award from the International Cycling Union (UCI) as this season's top rider.

"I think this has been my best year ever, in terms of results rather than other circumstances, given the constant tension and pressure to which I was submitted," said the Spaniard.

He was apparently referring to his tense relationship with his Astana teammate, Lance Armstrong, a seven-time Tour de France winner who came out of retirement to take part in this year's race.

Armstrong left Astana this year for the RadioShack team.

"It has been the most important year of my life on a sporting level," said Contador, after receiving the award from UCI President Pat McQuaid for topping the world rankings this year.

Contador won his second Tour de France crown in July, after first taking the title in 2007.

The 27-year-old, who confirmed recently that he would remain with Astana next season, said he is now "excited and motivated" about next season, when his main goal will be a third Tour de France title.

"The fact that there is no team time-trial should clearly help us," he said. "What concerns me more is the cobbled roads, I hope we can get through that. It will be important to avoid falls that can ruin the race."

The third stage of the Tour, between the Belgian town of Wanze and Arenberg in France on July 6, includes 13 kilometres (eight miles) of cobbled roads.

The rider said he has scheduled "a block of races" earlier in the year, including the Tour of the Algarve, the Paris-Nice, the Tour of Catalonia and the Tour of the Basque Country.

Comeback 2.0 Sells Out In Tucson

Lance Armstrong had a book signing in Tucson yesterday for his new book Comeback 2.0. They sold out of 750 books in just under a hour. Make sure to check out the book. Its super well done and it is a must for any cycling fan.

Contador and Vinokourov present new Astana kit

Astana's Alberto Contador and Alexander Vinokourov have presented a united front as they unveiled their team jersey for the 2010 season in Pisa, Italy.

The team's sky blue theme will continue, though it has abandoned the navy blue of this season for more yellow - a design that reflects the Kazakh national colours. The new jersey also incorporates the logos of new sponsors Samruk Kazyna and bicycle supplier Specialized.

Significantly, both Contador and Vinokourov were on hand to display the new uniform. The Kazakh rider this week pledged his support to the Spaniard's attempt to win a third Tour de France, while Contador himself expressed his confidence that he would be ready to defend the second Tour title he claimed in July.

Astana's training camp, conducted last week in Pisa, Italy, has also given the two rider the opportunity to meet and train with a flood of new riders to the team for 2010. Spaniard Oscar Pereiro joined his new teammates after confirming his contract with the team on Wednesday, while former-Lampre riders Paolo Tiralongo and Enrico Gasparotto also took part in the pre-season training.

The week in Pisa will be followed by a second camp in Spain in January.

Another Look At The New Team Radioshack Kit

As team Radioshack camp continues in Tucson today Lance Armstrong shows off the new team kit for 2010. The kit will change slightly going into the Tour Down Under. Today's ride was for all the new team Radioshack sponsors.

Hincapie Ready For The 2010 Season

George Hincapie is looking forward to the challenges of a new team and a new season. The American champion will be riding alongside World champion Cadel Evans for BMC Racing Team in 2010.

“Coming to this team, I am very excited by the growth potential it has over the next two or three years,” Hincapie said. “I’m excited to grow with the team, and I am confident that we have the experienced staff to guide the group; we’ll certainly be well taken care of.”

Evans and Hincapie will be opening the year at the Tour Down Under. “I’m happy to be starting off my season at the Tour Down Under since I’ve enjoyed that race in the past and it gives us a good chance to race in some warm weather,” Hincapie said. “Having Cadel on the team roster for that race too, especially since he is the World Road Champion, will make it special.”

The team will have its eye on the overall rankings at the race, but doesn't expect Evans or Hincapie to be in the running. “Evans’ goals are pretty clear later in the season, and the parcours doesn’t really suit him,” Hincapie explained. “My goals come a little later in the spring too, but we’ll certainly have some guys heading there to get results.”

The 2010 roster poses challenges for the team's sporting management. “Though we do have experienced riders like Evans and Hincapie joining, half our riders are under twenty-five,” noted European Operations Manager and Assistant Directeur Sportif Noel Dejonckheere.

The Belgian is also new to the team, having previously worked as long-time Under-23 Development Program Director for USA Cycling. Ironically, one of the first young riders he worked with was Hincapie. “And now here I am back with him again and he is one of the veterans,” Dejonckheere added.

Hincapie has still another motivation for the 2010 season, as BMC will race in clothing produced by his own company, Hincapie Sportswear. The new outfits have met with approval from the other riders.

“We have already had a chance to try out the new Hincapie stuff, and it is pretty neat,” teammate Jeff Louder confirmed. “Since George is behind the brand that means everything has been very well-thought out. It also means that the team will be directly linked to the company and will be more involved.”

Alberto Contador Rolls Out At Pisa

Alberto Contador completed his first official outing of the new season this afternoon at Astana’s team training camp in Pisa. He was accompanied in today’s session by Jesús Hernández and new recruit Gorazd Stangeli, formerly of Liquigas. The trio pedaled through Tuscany under propitiously sunny skies with temperatures around 13° C (56° F).

Other early arrivals to Astana’s camp are Spaniard Josep Jufré, who has recently come to Astana from Fugi-Servetto, and the team’s sprinter Assan Bazayev of Kazakhstan, both of whom arrived yesterday.

George Hincapie: Mountain Biking

Team RadioShack squad reflects cycling's globalization going into the 2010 season

Lance Armstrong at his first official RadioShack press conference in Arizona on Tuesday. He said the team will share leadership in 2010.

Lance Armstrong gave his first official press conference for the new RadioShack squad at the team's training camp in Tucson, Arizona on Tuesday and he had one point to clarify: the team is not built around him.

Armstrong fielded questions about his new team and his comeback year, describing how his "experiment" rekindled his passion for the sport and inspired him not only to continue racing in 2010, but also to put his weight behind the formation of the RadioShack team.

Despite the fact that he is by far and away the best known rider in the sport of cycling and achieved a podium finish after a three year absence from the Tour de France, he insisted that the team, even at the Tour, will not be solely focused on him.

"The days of this team being built around me are done," Armstrong said concisely. "I'm 38 now, I'll be 39 this season - it would be irresponsible to build it around me. Going into the Tour we have to look at Levi [Leipheimer], [Andreas] Klöden, the tactics, the ideas that we use..."

That said, Armstrong feels he will be even stronger in 2010 than this year after having raced a full season. "All the training, the Tour and the Giro [d'Italia], that will benefit me going forward in 2010. This December already feels different than last December."

Team Radioshack's Ride Today In Tucson

Team Radioshack Camp In Full Swing

The usual media scrum surrounding Lance Armstrong as he leaves the hotel today in Tucson Arizona for today's ride. The conditions were windy at 30 mph, cold and wet. After the ride all the riders will meet the press....stay tuned for more photos and updates.

Sneak Peak of Team RadioShack's 2010 Kit

A sneak preview of a working prototype of the jersey the guys will be riding in in 2010. While the final Jersey is expected to look very similar, it will be officially unveiled in Australia in January during the Tour Down Under.

Chris Lieto and Matt Dixon Of Purple Patch

This past Wednesday night I attend the Chris Lieto lecture hosted by his coach Matt Dixon. It was a great to hear how his training has changed since working with Matt. Make sure to check out the Purple Patch site by clicking on the title link.

Comeback 2.0: Up Close and Personal

After three years in retirement following his record-setting 7th Tour de France win -- which he accomplished after successfully battling the testicular cancer that almost killed him -- Lance Armstrong announced to the world on September 24, 2008 at the Clinton Global Initiative in New York City, that he would return to professional cycling to help promote a Global Cancer Campaign. Comeback 2.0: Up Close and Personal is Lance Armstrong's first-person photo-journal of his 2009 comeback season with the goal to take the LIVESTRONG message around the world. Heavily illustrated with color photos and text, Lance will take readers on a thrilling ride through his dramatic comeback year.

Comeback 2.0 includes an introduction by Lance that frames his decision to return to competitive cycling followed by journal-like entries written through the course of his comeback season beginning with the Tour Down Under, followed by the Tour of California, his spectacular crash in the first stage of the Vuelta a Castilla y Leon race in Spain that resulted in a broken collar bone, the Giro d'Italia, culminating in the Tour de France. The journal entries will accompany spectacular four-color photos, that offer breathtaking views of the race stages as well as intimate, behind-the-scenes shots. Renowned sports photographer and photojournalist Elizabeth Kreutz has been granted unparalleled access to Lance's day-to-day world in this, his most triumphant season.

Lance Armstrong made a recent stop in the New York City area to sign copies of his book.

Basso will return to Tour de France in 2010

Italy's Ivan Basso will return to the Tour de France in 2010, four years after leaving on the eve of the race and the start of Operación Puerto. He will co-captain the Liquigas team at next year's Giro d'Italia with Franco Pellizotti and be one of three leaders at the Tour de France in July.

"I have the most experience of us for the Tour," Basso said. "Franco [Pellizotti] will not race for the classification and our two young guys [Vincenzo Nibali and Roman Kreuziger] will join me on the team. They will have more freedom if I am there with the big stars."

Basso returned to racing full-time this season after serving a two-year suspension for the Operación Puerto doping investigation. After finishing second and third respectively in the 2005 and 2004 Tours, he was a favourite for the win at the 2006 Tour de France, but the investigation forced him out of the race before it started and led to an eventual suspension.

He proved to still be competitive this year, finishing fifth at the Giro d'Italia and fourth at the Vuelta a España. Given the added confidence and days racing from 2009, he's able to start his 2010 season later than this year. Basso's first race of 2010 will be the Volta Ciclista a Catalunya, March 22 to 28.

"The journalists always looked to confirm that I had returned to my top form this year. I had form, but I was never able to be calm. With a year of racing, however, I am calm and secure.

"The second thing is that I am working on my back to achieve a better aero position for time trialling. My legs and the bike are perfect, but it is my relationship with the bike [which needs work]. I am working in the gym and stretching to improve."

Basso will co-captain the team at the Giro, May 8 to 30, with Pellizotti, who finished third overall this year. Liquigas will take all four of its classification men to the Tour, July 3 to 25: Basso, Pellizotti, Nibali and Kreuziger.

At this year's Tour, Pellizotti won the climbers' classification, while Nibali and Kreuziger finished seventh and ninth overall respectively. Next year, Pellizotti will aim for a stage win, leaving the team with three options for the overall classification.

"We are honest enough amongst ourselves to know who is going strongest, whether it is here at the training camp or in training before the race," said Basso.

Liquigas has to be united to beat Astana's Alberto Contador, RadioShack with Lance Armstrong, Levi Leipheimer and Andreas Klöden, and Saxo Bank's Fränk and Andy Schleck.

"More than the pavé in the first week, I am worried about Contador, who will be just as strong," said Basso. "I'm convinced Armstrong will have 15-20 percent more of his old feeling back, but then so will I."

Basso is currently taking part with all of team Liquigas at its training camp in Moena, Italy, on Passo San Pellegrino. Partly due to snow, the camp is mostly a chance for the riders to bond whereas training on the bike will be the focus of a second camp in Spain, December 14 to 22.

Team Trek-Lorca signs Tereza Hurikova

Tereza Hurikova will join the Spanish mountain bike team Trek-Lorca Taller del Tiempo for 2010. The 22-year-old Czech rider has signed a three-year contract that runs through the end of 2012.

"Tereza is a rider who will give us a great international touch. With her, we intend to be in the top 10 of World Cup. Apart from top-level athlete, she is a great person," said Team Manager Juan Antonio Vilar.

Hurikova has spent her entire career thus far with the Czech Ceskä Sporitelna team. This year, despite a broken collarbone, she logged a few top 10 finishes in the Under 23 cross country World Cup as well as several podiums and victories in national series races in Switzerland, Germany and Cyprus. In 2008, she finished fourth in the World Cup in Canberra, Australia, and in 2007, she was fourth in the Under 23 race of the World Championships in Fort William, Scotland.

She was World Champion as a junior in 2004 (road time trial) and in 2005.

In 2010, the young rider will focus on the World Cup, the World Championships in Canada, the European Championships in Israel and the Bundesliga (German National Series) or Racer Bikes Cup (Swiss National Series). She will also contest the World Championship time trial on the road.

What Causes Muscle Pain and Muscle Soreness After Exercise - What is DOMS?

Delayed onset muscle soreness (DOMS) describes a phenomenon of muscle pain, muscle soreness or muscle stiffness that is felt 12-48 hours after exercise, particularly at the beginning of a new an exercise program, after a change in sports activities, or after a dramatic increase in the duration or intensity of exercise.

This muscle pain is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build hypertrophy).

This sort of muscle pain is not quite the same as the muscle pain or fatigue you experience during exercise. This delayed pain is also very different than the acute, sudden pain of and injury such as muscle strains and sprains, which is marked by an abrupt, specific and sudden pain that occurs during activity and often causes swelling or bruising.

The delayed soreness of DOMS is generally at its worst within the first 2 days following the activity and subsides over the next few days.

Delayed onset muscle soreness is quite common and quite annoying, particularly for those beginning an exercise program or adding new activities. A beginning exerciser who bikes 10 miles, followed by push-ups and sit-ups is likely to experience muscle pain and soreness in the next day or two.

Delayed Onset Muscle Soreness - Causes

Delayed onset muscle soreness is thought to be a result of microscopic tearing of the muscle fibers. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do. Any movement you aren't used to can lead to DOMS, but eccentric muscle contractions (movements that cause muscle to forcefully contract while it lengthens) seem to cause the most soreness.

Examples of eccentric muscle contractions include going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups. In addition to small muscle tears there can be associated swelling in a muscle which may contribute to soreness.

Delayed Onset Muscle Soreness - Treatment

There is no one simple way to treat delayed onset muscle soreness. In fact, there has been an ongoing debate about both the cause and treatment of DOMS. In the past, gentle stretching was one of the recommended ways to reduce exercise related muscle soreness, but a study by Australian researchers published in 2007 found that stretching is not effective in avoiding muscle soreness.

So does anything work to reduce delayed-onset muscle soreness? Nothing is proven effective, but some people have found the following advice helpful, but it's best for an individual to try a few things to see what works for them. Ultimately, best advice for treating DOMS is to prevent it in the first place.

Here are some tips for dealing with soreness after exercise:

Wait. Soreness will go away in 3 to 7 days with no special treatment.

Try an Ice Bath or Contrast Water Bath. Many pro athletes use them to reduce soreness.

Use active recovery techniques. This strategy does have some support in the research. Perform some easy low-impact aerobic exercise to increase blood flow. This may help diminish muscle soreness.

Use the RICE method of treating injuries.

Although research doesn't find gentle stretching reduces soreness, some people find it simply feels good.
Gently massage the affected muscles. Some research has found that massage was effective in alleviating DOMS by approximately 30% and reducing swelling, but it had no effects on muscle function.

Try using a nonsteroidal anti-inflammatory medication (aspirin or ibuprofen) to reduce the soreness temporarily, though they won't actually speed healing.

Avoid any vigorous activity that increases pain.

Allow the soreness to subside thoroughly before performing any vigorous exercise.

Don't forget to warm up completely before your next exercise session. There is some research that supports that a warm-up performed immediately prior to unaccustomed eccentric exercise produces small reductions in delayed-onset muscle soreness (but cool-down performed after exercise does not).

Landis leaves OUCH, Is Rock Racing Next?

Landis and the Momentum Sports Group (MSG) announced Tuesday that they have mutually agreed to terminate his contract – originally slated to expire at the end of 2010 – releasing both sides from their respective obligations for the remainder of the 2009 and 2010 racing seasons.

"I wish to thank all of the sponsors for their support this year. I would also like to thank everyone at Momentum Sports Group," Landis said. "While I'm excited to pursue other opportunities, I will miss all of my teammates and everyone on staff."

Those opportunities, said Landis, include a hoped-for return to the European stage racing he’s missed since his two-year suspension for doping at the 2006 Tour de France. Landis returned to racing at the start of the 2009 season as a member of OUCH and has not enjoyed the level of success he saw before his ban.

According to a release issued by MSG on Tuesday, Landis told the team that he hopes to ride to ride “the longer, tougher stage races offered in Europe and internationally that better suit his strengths.”

The release went on to note that since the team will continue to focus on a domestic schedule, “MSG and Landis mutually agreed that it would be best for both parties to part ways at this time and allow Landis to seek a position with a team that could better accommodate his desires.”

David Zabriskie's Yield to Life seeks safer roads for cyclists

By: Laura Weislo

On a beautiful autumn Sunday, nearly six hundred cyclists gathered for a ride in High Point, North Carolina, most eager to enjoy the seasonable weather after a week of cold, driving rain. But the mood was somber as the ride to honor David Sherman, an avid cyclist who was the victim of a fatal hit-and-run incident, got underway. It was a sobering reminder of the risks we all take while out on the road.

Friends organized the ride with proceeds going to benefit Yield to Life, an non-profit started by Garmin-Slipstream's David Zabriskie. The US time trial champion had his own run-in with a careless driver in 2003 which nearly ended his career. Since then, he's worked to try to teach drivers to be more sensitive to cyclists.

To read on click on the title link.

Ivan Basso And Alberto Contador?

In a twist in what's been one of the most drawn-out transfer sagas of the year, La Gazzetta dello Sport also state that Contador is working on bringing Ivan Basso to the team. Basso, who won the Giro d'Italia in 2006 and served a two-year doping-related suspension for his involvement with Dr. Eufemiano Fuentes, is under contract to Liquigas for the 2010 season. He would be available to join Contador at Astana in 2011.

Alberto signs with Specialized, who will pay part of his salary at Astana

“They’re very good bicycles, quite a bit better than Trek, hahaha.” Alberto Contador jokes when talking about the contract that he signed yesterday with Specialized, a California bicycle firm with whom he will ride next season. At the same, he time takes the opportunity to slip in a reference to Trek, also an American bicycle on which he pedaled in recent years, and a brand which will be forever associated with Lance Armstrong, who will ride on a different team next year.

The agreement—for one year with an option by mutual accord of more, depending on the future of Contador as of 2011—will be finalized in the next few days, when the last few details are settled, with another contract of co-sponsorship between Astana, the team with which Contador will fulfill his remaining year of commitment, and Specialized.

“The team looks great,” says the cyclist from Pinto, who in order to make the agreement official is only waiting for the UCI to give the Kazakh team its license for 2010. The deadline for the awarding of ProTour licenses is next Friday.

Associating its image with the figure of the winner of the last Tour, the only cyclist who can compete with Armstrong and Trek on their turf—the North American market for quality bicycles, the most mouthwatering and lucrative—has its price.

According to the Belgian press last week, Specialized was ready to pay a million euros as a contribution to the Spaniard’s salary of five million, to the sponsor Quick Step, one of the teams that wants to sign him. Astana, where it will also contribute to Contador’s pay, will be the third ProTour team supplied by the American company, together with Quick Step, with whom it partnered in the days that Paolo Bettini won two World Championships, and Saxo Bank, the team of Luxembourg’s Andy Schleck, dauphin to Contador in the last Tour.

During the last Tour, in fact, Contador had to pay out of his own pocket for the wheels of the bicycle on which he won the time trial at Annecy, since, say his friends, the team’s best pair of wheels were reserved for the leader, Armstrong.

By creating an agreement with the brand that invented the mountain bike, Contador will not only avoid those problems, but—and it’s a sign of his rank and his global impact—joins the lineage of only a few riders in history who have had the ability to dictate their choice of mount as general issue for the teams in which they ride.

The agreement also emphasizes the ferociously individual way in which Contador must forge his way in a sport that is going through great changes. While other historical figures in Spanish cycling, like Perico Delgado or Miguel Induráin, simply worked within existing frameworks that provided for all their needs, Contador, ever since Manolo Saiz’s goup dissolved, must invent his future every year.

Next, at the end of 2010, he will have to decide whether to sign with another team, like Caisse d’Epargne, or to create his own, with his sponsors and suppliers. Perhaps, in this sense, his commitment with Specialized is a sign of the trend of things to come.

Running Better, From Head to Toe

Head Tilt: How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out.

Shoulders: Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride.

Arms: Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.

Torso: The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.

Hips: Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

Legs/Stride: While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

Ankles/Feet: To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.

Race Across The Sky - HD TRAILER!

Eat Like Laird Hamilton

A big-wave legend’s 10 rules for eating healthfully

People think I look as good as I do at 44 because I exercise a lot. That’s only half the equation. The other half is what I eat. I love Japanese food. I love Hawaiian food. I love food in general. But I don’t eat haphazardly. I eat for performance and health, and let’s not forget pleasure. Those are the elements of what I call “food intelligence.” Not that I’m obsessive. My meals don’t take three hours to prepare, I don’t measure food by the gram, and if I get into a position where I have to eat an airplane meal or a Big Mac, I’m not going to love it, but it won’t put me into toxic shock. Instead of being like a high-performance car that is sensitive to any impurities in the fuel, I’m more like a diesel truck. If a little water gets in there, it’s still going to be okay. Here’s how I power my body.

1 Push Start
I like to begin the day at the blender with a smoothie. My favorite recipe contains five supplements that help me optimize my nutrition. A single tablespoon of Catie’s Organic Greens, for instance, equals seven servings of green vegetables. I also add apple or cherry juice and frozen bananas and berries for a nice consistency. My morning smoothie gives my body a huge amount of nutrients, which are easily absorbed because liquids are easier to digest than solids. Less than an hour later, I’m ready for whatever activity is on the agenda.

2 Don’t Graze
I don’t like to eat unless I’m hungry. When I sit down to a meal, I want my body to be in a state of craving. Not eating until you’re hungry means you’re not snacking much, if at all.

3 Chew Slowly
All too often we take our food for granted. I’m always reminding myself to eat more consciously, to savor what I’m chewing. Nature has given us millions of unique flavors. Our job is to explore and appreciate them. It also makes you hyperaware of how much you’re eating.

4 Eat Real Foods
Be wary of any food that has been created by humans rather than nature. The ingredients on the labels of processed foods, such as the average cracker or potato chip, are mind-boggling. If I don’t know what it is, it’s not going into my body.

5 Be Diverse
The food universe is vast, and in it there are hundreds of nutrients, minerals, enzymes, essential fatty acids, bioflavonoids, phytochemical, all kinds of elements. Each one provides something unique to our cells. That’s why the more diverse your diet, the healthier you’re going to be. Mix it up when you grocery shop. Don’t just buy the same stuff every time.

6 Experiment
Eating colorful, interesting foods exposes me to new flavors, and that’s really what makes eating fun. There are countless things you can try, but strange fruits, vegetables, and grains, such as acai berries, seaweed, and quinoa, are becoming easier to find. A palm fruit native to the Brazilian Amazon, has 30 times the amount of antioxidants of red wine. Try mixing it with bananas and granola for breakfast. Edible seaweeds such as limu kohu and nori contain minerals and elements you won’t get anywhere else. Next time you have sushi, try a seaweed salad instead of edamame. Quinoa, unlike other grains, is a complete protein, which means it contains all nine essential amino acids.

7 Listen to Your Body
Cravings have a bad reputation because they’re often related to sweets, but I think they’re the body’s way of indicating that it’s looking for something. Listen to your body to figure out what the craving really means. If my body wants sugar, I eat fruit, such as papaya or pineapple, instead of candy or doughnuts.

8 Don’t Be Thrifty
People say that buying quality food is too expensive, but then they’ll go out and buy giant plasma TVs. So you’re eating like crap but you’re staring at a nice screen? I don’t understand that logic. Instead, budget so that you can spend a little more money for better food. In particular, be sure to upgrade anything you eat on a regular basis. If you have coffee every morning, for instance, buy the best beans you can find. Or, even better, drink espresso. It contains less caffeine than drip coffee, delivers more antioxidants, and isn’t as acidic.

9 Skip Starches
If I eat any bread, it makes me want to go to sleep. In general, I avoid wheat and other starchy foods such as potatoes, rice, and pasta. I’m not saying I’ll never eat a waffle or a sandwich, but it’s a rare thing, and I’m not going out of my way to do it.

10 Eat Sustainable Foods
If you eat meat or seafood, look for terms such as free range, grass fed, organic, or locally caught. The closer it is to wild, the better. Sadly, one of my favorite wild foods is tuna. Buy only yellowfin or ahi, and make sure it’s caught by trolling or with poles; long-lining produces bycatch, which means that other ocean creatures are wastefully killed in the process.

Mirinda Carfrae - Run Form Analysis

By Todd Kenyon

Rinnie Carfrae is one of the best runners in triathlon, as evidenced by her record-breaking Kona marathon – on her first try and in very hot conditions no less. I shot some high speed video of her leaving T2 at the Rev3 Half (which she won) this June. Although she certainly looks decent when you see her run by, it isn’t until you see her in super slo-mo that you can really appreciate the athleticism of her running style.

Click on the title link to learn more about TTBikeFit.com

Hincapie: Looking Back on the 2009 Season

Winter Running Tips

Running outside in winter? Are you crazy? Although cold weather and the holidays can really play havoc on your running regimen, it is one of the best seasons to be a runner. The weather is cool, the path isn't crowded and the running outfits are adorable! It's easier than you think. All you need are a few key strategies and a firm running goal, and you'll be running in any kind of weather.

Set a Specific Goal: There is nothing more motivating than to train for a race or specific goal. You can plan to run a 5K, half marathon or reach a number of miles every month. You'll have instant motivation in knowing you have to train for the race or hit your target mileage. Reward yourself when you reach your goals, then set another one.

Run With a Buddy or Group: Make your workouts safe and social. You'll have a built in motivational source, a friend to chat with along the way and it is safer to run in numbers. Running with others (or pets) is a great way to beat the winter doldrums. If that's not enough motivation, reward yourself with a fun race destination like Arizona, Florida or even Mexico.

Accessorize: Having the right apparel makes all the difference in the world. Layering is the key to avoiding over- or under-dressing. Consider wearing a layer that blocks the wind; pants, tights and top that wick the moisture away from your skin; and, for the coldest days, a mid-layer that fits more loosely—like fleece—that insulates and moves the moisture from your base layer away from your skin.

Your winter running wardrobe should include a running jacket, hat or headband, gloves, tights and a few long-sleeve shirts. Your body temperature increases as you run, so you don't need many layers in most winter conditions.

Dress for 15 to 20 Degrees Warmer: Over-dressing is easy to do in winter running. Dressing for 15 to 20 degrees warmer than it actually is will allow your body temperature to increase and reduce the risk of overheating and excessive sweat. You should feel chilled when you walk out the door. If you are toasty warm, remove a layer. Less is more.

Run During Light and Warmer Times of Day: If possible, run during daylight hours so you can absorb that needed sunshine we rarely get in the winter. You'll get your miles in during the warmest time of day and come back with a smile on your face.

Be Seen: If you run when it is dark out, wear a reflective vest or flashing lights so you're seen by traffic. In snowy weather, wear bright clothing. Run with identification or a runner's I.D. in your shoe or pocket—just in case.

Hit the Treadmill: When the weather gets bone-chillingly cold and icy, hit the treadmill. Treadmill running is a great way to stay fit and you'll get in quality miles without risking an injury from slipping on ice.

Stay Low: Shorten your running stride and keep your feet lower to the ground. You will run more efficiently and reduce the risk of slipping, falling or straining muscles. Choose to run on fresh snow rather than ice or packed snow. You will get better traction on fresh snow and reduce the chance for slipping. Watch out for snow-covered cracks and holes in the road.

Take Extra Time To Warm Up: Your body will warm up more slowly in cold weather, especially if you run in the morning. Take at least five minutes to walk briskly before you start to run. It may take 10 to 15 minutes of running before you are completely warmed up and in your running tempo. Take a hot shower to pre-warm your muscles or put your clothes in the dryer on hot for a few minutes then head out for your run.

Hydrate: It is just as important to drink fluids in your winter runs as it is in the summer. Make sure to hydrate before, during and after your runs to avoid dehydration. Use warm fluids in your water bottle or tuck it under your jacket to avoid freezing.

Start into the Wind: Start your run into the wind so you have the wind at your back on your way home. You'll avoid getting chilled by the wind after you've been sweating.

Keep it Fun: Mix up your route, run through the neighborhood holiday lights or run a holiday race. It will get you outside and enjoying winter rather than cursing it.