Contador Opens Season Tomorrow

Volta ao Algarve - Interview

Contador: “I’m hoping for a leap forward in quality in 2009"

Alberto Contador’s 2009 race debut will be this Wednesday, February 18, at the Volta ao Algarve (February 18-22), his first race of the season. Although he’s not yet ready to ride to win, the champion from Astana is eager to get to know the cycling scene in Portugal.

He’s also looking forward to confirming in competion the good sensations he’s experienced in training.

How was training camp in California? Did you reach your goals?

I’ve come back from camp feeling great. I think that we did good work, and I felt better on the bike than I expected. Yes, I think I’ve more than reached my goals, because considering the time of year and my training up till now, I’ve gotten a very good state of form. I’m happy with how things have gone.

Have you worked with the time trial bike?

Yes, one of the goals in California was to see what was needed, and to try to find the ideal position to improve the aerodynamics, according to the parameters determined by the wind tunnel. We wanted to leave with the exact measurements needed to enable us to use what we learned as soon as possible.

What have changes have you made from 2008?

Mainly, we’ve changed the angle of the arms, which will allow me to breathe normally. But once we have the new data, we’ll need to fiddle with it a little on the road in order to adjust everything. At the Algarve, I still won’t have the new input, but I hope everything will be ready for Paris-Nice, which is a very important race, both for me and for the team.

Have you started quality work yet?

Yes, although it’ll be a little too soon at the beginning. I do prefer to be fighting for victories in this first part of the season, because I like to be competitive in most races. I hope to have some possiblities in the first block of races in my program this year.

What are your goals for the Algarve?

It’s still too soon. The Volta ao Algarve will only be the first contact with competition, to get into race rhythm and to enjoy the people in Portugal—they’re great fans.

How are you, what’s your current weight?

I’m still 2.5 kg above my weight during the Vuelta a España. I have enough time to lose it if I need to, but it may not be necessary. I think I’m at a good weight for this time of year.

Will Sergio Paulinho be the team teader?

I don’t know. We still have to decide just what the team will target when we get to Portugal and talk to the director. What’s clear is that since he’s on his home turf, Sergio will have more opportunities than in other races. We’re also taking a very good team, with Paulinho, Klöden, Muravyev, Noval...

How do Leipheimer and Armstrong look to you for the Tour of California? Are they favorites?

At camp I think they were doing really well. They’re at a very high level, especially Levi, who was already thinking about that race. The biggest change that I noticed was that at training camp in Tenerife, where I arrived without having done much training, I thought—without meaning any disrespect—that I was doing better.

I think Leipheimer can win in California, although now the race has gotten a bit complicated. As for Lance, he looks mentally very strong and very motivated, but he’s maybe still a bit short of competitive form.

What do you think about the 33 km time trial at the Algarve?

I would have preferred a shorter one, because it’s too long an effort right now. We’ll soon see how it is when I get there, because whether or not I try a first test of my legs depends on how things go.

How do you feel this year? Do you think you’re going to improve your performance at the age of 26?

I sincerely do think so. I’ll think I’ll improve a lot this year. I’m using the data and comparisons we’ve made in training in past years. I’m a little surprised at how my body is responding, so I hope to make a leap forward in quality.

Who will your biggest rivals be in 2009?

Well, they’ll be the guys that everybody imagines: the Schleck brothers, Menchov, Evans, my teammates Levi and Lance, Gesink and other young guys like Nibali, Kreuziger…I can’t name them all. The unknown factor is whether the young guys will make the leap forward in quality this year. Obviously, there’s a lot you can’t know at this point.

How do you rate Astana in 2009? Is it stronger than it was last year?

To me, it’s a very good team, and it will be a lot like it was in 2008, with some super-motivated team players. I think our form will be especially impressive in the grand tours.

Thor Hushovd Takes Stage 3 At ATOC

Results
1 Thor Hushovd (Nor) Cervélo TestTeam 4.28.12 (37.3601 km/h)
2 Oscar Freire (Spa) Rabobank
3 Mark Renshaw (Aus) Team Columbia - Highroad
4 Tyler Farrar (USA) Garmin - Slipstream
5 Mark Cavendish (GBr) Team Columbia - Highroad
6 Brett Lancaster (Aus) Cervélo TestTeam
7 Lucas Sebastian Haedo (Arg) Colavita / Sutter Home p/b Cooking Light
8 Freddy Rodriguez (USA) Rock Racing
9 Markus Zberg (Swi) BMC Racing Team
10 Pedro Horrillo (Spa) Rabobank



General Classification after Stage 3

1 Levi Leipheimer (USA) Astana 13.51.14
2 Michael Rogers (Aus) Team Columbia - Highroad 0.24
3 David Zabriskie (USA) Garmin - Slipstream 0.28
4 Lance Armstrong (USA) Astana 0.30
5 Christopher Horner (USA) Astana 0.34
6 Janez Brajkovic (Slo) Astana 0.38
7 Thomas Lövkvist (Swe) Team Columbia - Highroad
8 José Luis Rubiera (Spa) Astana
9 Vincenzo Nibali (Ita) Liquigas
10 Robert Gesink (Ned) Rabobank 0.39
11 Oscar Sevilla (Spa) Rock Racing
12 Jens Voigt (Ger) Team Saxo Bank 0.40
13 Ivan Basso (Ita) Liquigas 0.42
14 Thomas Danielson (USA) Garmin - Slipstream
15 Kevin Seeldraeyers (Bel) Quick Step 0.51
16 Francisco Mancebo (Spa) Rock Racing 0.56
17 Bauke Mollema (Ned) Rabobank 2.10
18 Jurgen van de Walle (Bel) Quick Step 2.12
19 Carlos Barredo (Spa) Quick Step 4.32
20 Grischa Niermann (Ger) Rabobank

Let's make Bob Roll shave his head!!!!!

For a great cause the Livestrong Foundation, we need to raise $5000. To learn more click on the title link.

Leipheimer Asserts His Authority

By Mark Zalewski

On what was the closest thing to a mountain top finish in the history of the race, Levi Leipheimer (Astana) put his foot down and stamped his authority on the Tour of California. A well-timed attack just over 20km from the finish has handed the advantage to Leipheimer. Despite Tom Peterson (Garmin-Slipstream) besting Leipheimer for his first professional win, the defending race champion took the overall lead from Rock Racing's Francisco Mancebo, who trailed in more than a minute behind the pair.

"I think the most important thing is that you have seen all the fans come out despite the weather," said Leipheimer. "They are suffering through the weather just like we are. As we ride we think that they deserve a show and deserves our best effort. I was touched yesterday in Santa Rosa by all the people standing there in soaking, freezing rain."

"So today I took off all my [rain] clothes despite the fact it was pouring freezing rain. When we hit the bottom of the climb there were a couple of attacks. But I felt great, looked around and saw people at their limit. I had Popovych next to me, and I felt really inspired, so I said, 'Light it up Popo, let's go!"

Leipheimer's massive attack slowly picked off the remnants of the day's early breakaway, which included Peterson and Jason McCartney (Saxo Bank). The trio came together just before the top of the climb, but only the younger American was able to hold the wheel of Leipheimer as they made their way down the fast descent into Santa Cruz.

Lance Armstrong: "Holy hell. That was terrible. Maybe one of the toughest days I've had on a bike, purely based on the conditions"

Mancebo Hits Solo Home Run To Take Yellow

Spaniard Francesco Mancebo stunned the entire Tour of California by attacking from the gun on the first full stage and staying clear of the chasing favorites group to win the stage and take home the yellow jersey.

Results
1 Francisco Mancebo (Spa) Rock Racing
2 Jurgen van de Walle (Bel) Quick Step
3 Vincenzo Nibali (Ita) Liquigas

General classification after stage 1

1 Francisco Mancebo (Spa) Rock Racing
2 Vincenzo Nibali (Ita) Liquigas
3 Jurgen van de Walle (Bel) Quick Step

2009 ATOC Prologue Images

Tour of California prologue: results

1. Fabian Cancellara (Sui) Saxo Bank 4-32 minutes
2. Levi Leipheimer (USA) Astana at 2 secs
3. David Zabriskie (USA) Garmin-Slipstream at 3 secs
4. Michael Rogers (Aus) Columbia-Highroad at same time
5. Thor Hushovd (Nor) Cervelo Test Team at 4 secs
6. George Hincapie (USA) Columbia-Highroad
7. Tom Boonen (Bel) Quick Step
8. Mark Renshaw (Aus) Columbia-Highroad all at same time
9. Svein Tuft (Can) Garmin-Slipstream at 5 secs
10. Lance Armstrong (USA) Astana at same time

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Basso back in California, under Armstrong's eye

By Kirsten Robbins

Ivan Basso, 2006 Giro d'Italia winner, returns to racing in the USA for the first time since 2007. The Italian will face key rival Lance Armstrong in the Tour of California stage race that starts tomorrow in Sacramento.

"I've seen the courses in the last months," Basso said. "It looks like a great race this year. I'm very happy to be here but my condition is not optimal right now. It will be good work for me to prepare for later on in the season."

Basso last competed in the event back in 2007 with the Discovery Channel team. He rejoined the peloton after completing a two-year suspension for his involvement in the Operación Puerto doping investigation.

The stateside event marks phase two of his preparations to win back the pink leader's jersey of the Giro d'Italia, May 9 to 31.

Lance Armstrong returns to the sport after retiring in 2005. He also has his attention placed on the Giro d'Italia. The seven-time Tour de France winner noted that he has been keeping a close eye on Basso's stair-stepped improvements.

"Most people know that there was a situation that unfolded between Ivan and I," said Armstrong, who supported Basso's mother during her cancer treatments in 2006.

"I've watched him do his first race back in Japan and his results in Argentina. I was closely monitoring his time trial results and how he was doing on the uphills. I think he is the favourite to win the Giro d'Italia this year."

Both riders have one early season race under their belts: Basso at the Tour de San Luis in Argentina and Armstrong in Australia's Tour Down Under.

Basso began the 2009 season with a three-tiered training program intended to have him in peak condition for the Giro d'Italia. He completed phase one at the Tour de San Luis in mid-January. California marks phase two, and the third and final phase will be at the Tirreno-Adriatico, March 11 to 17.

ATOC - The Race Is On, And Lance Goes Off!

By Bob Cullinan

At a Sacramento press conference intended to focus on all the good things about the Tour of California, the comeback of Lance Armstrong, and the strongest field of riders to ever race in America, the comments of one European journalist set Lance off...big time.

Paul Kimmage, a writer for the Sunday Times of London, has long been an adversary of Armstrong. When Kimmage asked Lance, in front of the assembled media, about why he "admired dopers" like David Millar, Floyd Landis and Ivan Basso...Lance launched.

Click on the title link to see the video that shows what happens when you make Lance mad.

Amgen Tour of California Kick-Off Press Conference Quotes

Lance Armstrong (USA)

Astana

"I think we've made it very clear from the beginning that there are two parts to my comeback. One is the race – the reason we'll be on the start line on Saturday – but more important really is the thought and the idea and the initiative to take Livestrong around the world."

On the start of the 2009 season:

"We were blessed to have amazing launch in Australia, and I don't just mean the team, but the foundation as well, and I hope we can carry that momentum through California and Europe for the rest of the year."

On his return from retirement:

"I've been trying to stay reasonably fit; it's comforting to know that I'm not the oldest guy in the race. I've been at this a long time and it has been an interesting 17 years. I think as far as the science of older athletes goes, performance doesn't drop off, the mind drops off. I've had a couple of breaks and my mind is fresh. Let's do it one more time. I feel strong. At 37, I feel just as strong as I did at 27."

On drug testing:

"I think that we, in cycling, can sleep well knowing we've been more vigilant than anyone else with our testing. Our testing is unannounced and unexpected. It would be great to push for a global standard where everyone plays by the same rules. There has been dark spot on cycling, but I think cycling is on its way out of that dark spot."
On racing in California:

"California is prime cycling territory, and back in the 80s and 90s, I raced all over. It also is a mythical place for a lot of people; everyone knows about California – people sing about California, there are movies about California, they dream about Highway 1. California holds a lot of mystique, so for AEG to put together an event that starts in Northern California and ends in Southern California is great and provides a good prep for the season. I'm looking forward to being on a bike for these nine days. In just a few short years, the Amgen Tour of California has become a marquee event."

On the team's strategy:

"Our biggest concern this year is to try and avoid the cold, wet days that these guys had to race in last year. Bad weather makes it harder and a bit more dangerous, but we're still excited."

"I'm looking forward to the Amgen Tour of California. I'm confident in my talent and my ability."

Levi Leipheimer (USA), Two-Time Defending Champion

Astana

"The Amgen Tour of California is very near and dear to my heart. When we first announced that there was going to be an Amgen Tour of California, I recognized right away that it was going to become one of the best races in the world in a very short amount of time, and that it would require the best effort that I could put forward. The philosophy from the first Amgen Tour of California was to train extremely hard and just be as good as possible."

"We have a fantastic team. It's an unbelievable team and we're really motivated for race. This is a huge race and it deserves our best effort."

"The Amgen Tour of California is a huge race and the support behind it requires our best effort. The power of peloton is phenomenal; you'd be hard pressed to find a better field before July than right here. It's going to be on this week. Our team is really strong; I'm not the only one that can win this race."

"I trained all through the winter for this race. I've been thinking a lot about the time trial in Solvang, and I'll start on Saturday knowing that I've done everything possible to train for this race."

"The field is stronger than ever; everyone is taking it that much more seriously, so the race is getting harder and harder to win, but we came to this race prepared."

"Cycling is a team sport. Last year, the entire peloton threw their best at us; blood sweat and tears went into that race."

George Hincapie (USA)

Team Columbia-High Road

"It means a lot to me to be a part of the Breakaway from Cancer initiative."

"Lance one of my best friends; he is an incredible rider. I am really looking forward to this race. We have brought an amazing team to the Amgen Tour of California. It's essentially our Tour de France team; this is an important race for us. We would love to win some stages here. I'm feeling good; better than I have in a long time. I expect big things from myself this race. Our team has a lot of options for this race, so it should be exciting."

Tyler Hamilton (USA)

Rock Racing

"I am really excited to be here. We just finished training camp yesterday outside of Los Angeles. We had a great training camp and the new riders are fitting incredibly well; we're already like a family. I can't tell you how excited we are to be here at the Amgen Tour of California, one of the biggest races in the world."

"This is the fourth or fifth largest race in world and that's pretty incredible. Hopefully one day it will become a Grand Tour. We have four riders who have been on a podium in a Grand Tour – I'm excited to see it! We've got a lot of up-and-coming talent. I think there are at least three different riders that have the opportunity for a podium spot here at the Amgen Tour of California."

"I've seen this race grow and I'm excited to be a part of it. There is an amazing amount of talent in the peloton and I'm happy to be here and happy to race. Our team is looking forward to making a statement."

"I think it's great that Lance is back, and I think I speak for everyone when I say that it has already brought so much excitement to the sport. He has shown that he is fit and ready to go, so we're expecting great things. He is an amazing talent and we are fortunate to have him back."

"I'm just going to take it day by day and hope I can do something on a stage and then support my teammates. I'm going to be a domestique in this race and I'll be happy to do it."

Christian Vande Velde (USA)

Garmin-Slipstream

"We're doing our own thing and doing the best we can."

"The Amgen Tour of California is a huge objective for every American cyclist. I've done my best to prepare; that's all I can say."

"I don't like the rain at all, but we raced here last year and it was raining. Hopefully we won't back down too much due to weather this year."

Ivan Basso (ITA)

Liquigas

"I am very happy to be here at the Amgen Tour of California. I am maybe not in my top form, but definitely have a conviction to do as well as possible. We've got a very young team, so we're going to try and race together as united group and do as good as possible."

Mark Cavendish (GBR)

Team Columbia-Highroad

"There is maybe a little bit more pressure this year. We've got a strong team here, and we've got some good chances. I'd like to cross the line in front many times here in California."

Carlos Sastre Candil (ESP)

Cervélo TestTeam

"It's like the Tour de France. You can see the proof that this race is growing, even since last year. This is my first time in this race, but it seems like a great race and draws a lot of media attention."

Juan Jose "JJ" Haedo

Saxo Bank

"I think there are a bit too many good sprinters in this race (laughing). Our team is doing really well; we've been working really good together. Everyone knows this is one of the most important races; harder than some races in Europe . When I won my first stage at the Amgen Tour of California, it was my ticket to Europe, because of the attention I received, so it's always special to race here. I always feel welcome in America."

Oscar Freire Gomez (ESP)

Rabobank

"This is my second time racing in the Amgen Tour of California. Last year was a different race; the level of competition gets better every year. In my opinion, I would like to win here because the riders are really good and the level of competition is the highest. If I win here, it means I can win other races. Cycling is still a relatively new sport in America, but I think people enjoy this race a lot."

Scott Nydam (USA)

BMC Racing Team

"A rider like me is indebted to this race because, as someone who is trying to move up through ranks, we need opportunities like this to get alongside the best riders in the world. It's a good opportunity for us to showcase that we do have talent in the U.S. and that we need to find creative ways, like to the Amgen Tour of California, to extract it; to develop programs that provide a gap between junior and professional riders. For me, the Amgen Tour of California is the biggest race of my season; it's in my home state."

"I do train with Levi (Leipheimer) in Santa Rosa, and I think we've developed a mutually beneficial training partnership that challenges us both. I'm trying to build my career, so I can hang in some of the biggest races this year. It's an honor to wear a jersey in the Amgen Tour of California."

"Our team goal is to get a 2011 bid to the Tour de France. I'm here to race a bike and do what we can do. The ultimate goal is do what you can while you can, but the tone has shifted and we're looking now to be more present during the second half of the race."

Phil Liggett, VERSUS Announcer

"The peloton is terrific. The organizers have put in a lot of hard work, in a very short amount o f time, to put together a race that encompasses almost the entire state of California. It slots into the world cycling calendar nicely, and the fact is, now, you can happily call it the fourth or fifth biggest race in the world. The organization of this race just ticks. It is the best field that has ever raced in the U.S. It is a tremendous race and I congratulate everyone involved."

"The race is going to be broadcast live every day; the first time that Versus has attempted something like this, apart from the Tour de France. We're going to have a terrific week of coverage."

"The Amgen Tour of California has a big part to play in the world of cycling now. The teams have honored that by sending very good riders here. This is the next big race. The elements in this course will create a very big race."

If I'm So Fit Why Am I Sick?

by Dr. Stephen Cheung, Ph.D.

You’re probably into cycling/triathlons because you enjoy being fit and healthy. So why is it that you’re always sniffling around with a cold bumming a Kleenex off your friends and doing a “Godfather” impersonation with a raspy sore throat? Sport science guru Dr. Stephen Cheung gives us the cold facts on fitness and immunity and what we can do to stay out of sick bay and on the bike…

How tough is racing in Nova Scotia? Well, the winters are so severe that our traditional first race of the season was April 27, the same day as L-B-L, the last big spring classic in Europe! And to give us the full Euro experience, it was about 5oC, windy, and pounding rain the entire 85 km race. Thanks to my research background in extreme temperatures, I was smart enough to dress up like Bib the Michelin Man (longsleeve polypro, thermal jersey, two shortsleeve jerseys, plus a winter jacket!) and ended up a big soggy sponge but at least not cold.

After the race, I immediately changed into dry clothes and kept a hat on my head. However, I woke up the next morning with a tickle in my throat that has gotten worse and has stayed with me all week, making me tone down my training plans. What happened and why?

The Cold Facts on Immunity

Well, whoever it was that said moderation in all things was the best path is certainly right. The effects of exercise on our immune system is one of the hottest fields in exercise science, with literally an exponential explosion of research over the past decade.

The consensus conclusion is that a little bit of exercise and fitness is terrific for strengthening your immune system, but either too little or too much both have the effect of weakening your immunity and increasing the risk of contracting minor infections like colds and the flu. Your white blood cells, lymphocytes, and NK (Natural Killer) cells that are the blood-borne equivalents of Woody Harrelson fight off foreign substances and germs, and they all increase in concentration in your blood with a bit of exercise. However, the average cyclist goes well over what scientists regard as moderate exercise and land squarely in the danger zone of weakened immunity. It doesn’t help that many pro and amateur cyclists train so much with not enough recovery that they are chronically on the edge of overtraining, but that’s another article.

Preventative Medicine

Now of course a greater chance of catching a cold isn’t going to stop you or me from pursuing our passion for this sport. The main thing to do is to realise this reality and to take as many preventative measures as possible to prevent getting sick. This includes:

• Get out of those sweaty wet cycling clothes as soon as possible after a workout or race without getting arrested for indecent exposure.

• Do NOT share water bottles with teammates.

• Keep yourself properly hydrated after a race by drinking lots. Bring a thermos with something hot for cool days.

• The hat and longsleeve jerseys and tights the pros change into before going up on the podium are not just for sponsorship exposure. They help to keep the athlete warm and dry.

You’re Still Sick – Now What?

If you take all these preventative measures and still end up with an infection like I did, do not take it lightly and start making plans to adjust your training for at least the next week. Despite what you may think, it’s not the end of the world to take a few days off or completely easy. If your significant other isn’t the kind to laugh you out of house and home, you might even convince them to give you some TLC for a day or two.

Once you get back on the bike, resist the temptation to immediately hammer out hard intervals to make up for “lost” time. That’s because it can take your body up to a week to fully recover from even a minor cold, and it was the over-exertion that helped to get you sick in the first place! Remember, it’s always better to be under-trained and healthy than over-trained but sick!

Riis Embraces Armstrong's Return

By Kirsten Robbins

Bjarne Riis, Saxo Bank's directeur sportif, hopes that the return of seven-time Tour de France winner, Lance Armstrong will re-ignite the world's interest in cycling despite the international economic hardships. Armstrong retired from cycling in 2005 but announced his return to the sport last September with a motivation to spread the Livestrong message and raise cancer awareness.

Riis was aware that Armstrong's comeback has been controversial. "But the cycling world needs to take advantage of the good things that he brings back to the sport."

Riis told Cyclingnews that he didn't know if Armstrong's comeback is good or bad for the sport or if Armstrong took the right decision. "I give him a lot of respect to have the courage to come back. Instead of complaining that he is back, we should try to see the positive things that he actually brings to the sport with him. And when he retires again it is up to us to keep up that momentum, create opportunities and possibilities for our future. If we, the cycling world, cannot do this then we are the ones who fail – we are simply not good enough."

The current economic crisis has negatively affected cycling around the world. "The world is in crisis right now and it is not easy to get sponsors," Riis said. He lost his long term title sponsor CSC and co-sponsor IT Factory last season. Riis said that Armstrong can make a difference. "There will be hundreds of thousands of people waiting to see him everywhere he is going to be this year."

Riis suggested that pointing fingers at Armstrong and criticising him would be unfair. "If we continue to see only the negative things we are going to kill ourselves and kill our sport. We need to take the opportunity to find solutions for the future of cycling. And we need to give him credit that he has the guts to come back."

Riis knew that the cancer campaign was part of the comeback, but that there may be more to it. "He has his reasons. He has his cancer foundation and I'm sure he also has his personal reasons. I believe he should be allowed to keep those reasons to himself. He's back and that is all that matters."

Armstrong has faced lots of doping accusations throughout his career, which doesn't bother Riis at all. "Some say he was not clean when he won his Tours. I think he was a great athlete."

Riis has admitted to using EPO when he won the Tour de France in 1996, but said the past should be left behind. "Where are we going to start and where are we going to end this negativity? It's not fair that people can judge him like that. I think if we have chosen to take him back then he should ... compete under the same circumstances as everybody else. I expect from him only the best, which I'm sure he will give us."

Riis saw Armstrong's chances to win the Tour of California and other targeted events this season, as difficult. "He will do well because he is a great athlete. He might not win but just coming here and doing some good for the sport means that he does not need to win. He will not fail if he does not win. In fact, maybe he will fail if he does win. I try to think of it like that. I have so much more respect for him to come here and actually not be the best. Just be here to give something back to us."

Too Much Lance?

By Brad Roe

I’m a Lance apologist. I ride bikes because of Lance. I can still remember the smell of eucalyptus in the air, the foggy morning I rode my Specialized Allez to Santa Barbara and then kept going, smiling at all the descents and happily suffering on all the climbs. I fell in love with bicycles. I’m not that fast yet, but every time I get on a bike I’m glad I did. I got on a bike because I was inspired by Lance. Not Marco Pantani, not Greg LeMond, not Robert Millar, Stephen Roche, Miguel Indurain, Eddie Merckx. Nope. Lance.

Last week, after a tough family day, I grabbed my bike and did hill repeats on a steep one-mile climb in town until 8 p.m. It was dark, it’s a sleepy country road, it was dangerous, but I just needed to ride. I got home and whatever it was that was bothering me got left on that road in the dark. I can’t remember how many times I did that climb. Seven? Eight?

Last month, at the wind tunnel in San Diego, I got a chance to be face to face with Lance and watch him work. He was intense, humble, focused and kind—until someone asked him about Linus Gerdemann’s negative comments about his return to racing. Then his eyes changed, he took a deep breath, his tone was altered and he made it very clear to the five of us in that room that when he rolls up to race in 2009, he intends to win, and that Gerdemann “better hope he doesn’t get into a breakaway with me…” It is clear to me now that Lance’s intention this year is to win. And for what? To satisfy his own ego? Maybe. But there’s another side to the story that should be told: in 1996 Lance Armstrong was hours away from death, shriveled up, bald, cotton-mouthed, sunken-eyed, scared, alone and dreaming.

Suited up in hospital gowns, vomiting from chemotherapy, stitches in his skull and body, wondering if he would stay alive and heal from the cancer that was trying to kill him.

Do you remember that?

I look at this year ahead and I think mostly about the 11 to 12 thousand children diagnosed with cancer every year in the U.S. alone and the 1600 or more who die. Or, I think about the 10.9 million people diagnosed worldwide and the 24.5 million who have gotten the news in the last five years. The news that they have a disease that could kill them. No more cereal in the morning. Espresso after dinner. Hugs from your friends or kids. So when I hear Linus Gerdemann, various French and German journalists and even some American skeptics play down the importance of Lance’s journey back to racing, I imagine a kid or an adult in a lonely hospital room, making deals with God. I picture a skinny Lance, on the brink of death, and then I imagine the joy, the vicarious adrenaline rush, and the smile that will be on that kid or that man or woman as they watch Lance climb in the Giro d’Italia, or attack Linus Gerdemann on the Tourmalet at the Tour de France, giving them hope-even for just a few minutes—that they can heal and they can succeed. Is Lance perfect? No. Is he a modern-day hero who has the ability to inspire and encourage millions of people to get through another day? Yes.

You can have your Ricardo Ricco’s or some other new racer of the week. They race for money and fame and ego, like most of us. Lance is different. He’s racing for people who are in hospital rooms, throwing up their Jell-O and giving their husbands or wives a hug good-night, knowing it could be the last time they touch.

They will be cheering for him from hospital rooms around the world, and that transcends cycling. I hope I’m there when he goes on to win an eighth Tour de France. I can almost hear the shouts of hope bouncing off those thin hospital windows and traveling down the staircases to the stale hospital cafeterias in cancer wards around the world.

Too much Lance? I don’t think so.

Brad Roe is the editor of RBA click on the title link to learn more.

What Are Adaptogens?

The word adaptogen is a very apt word for this ingredient. In simple terms this ingredient helps the body adapt naturally to cope and with reducing stress. Since 1947 medical and scientific research has been conducted and published on adaptogens in various parts of the world, but has lately only become available to us in the West.

Not only do they help us to cope with stress and the hassles of every day living, but they are also powerful antioxidants. There is a vast amount of information available on this ingredient, but it is relatively new in the Western hemisphere, since the Russians, during the Cold War period, did major research on this ingredient.

It is non- toxic and is not habit forming, while it exerts a normalizing influence on the body, possessing a wide range of therapeutic benefits which cause no disturbance to the normal functioning of the body.

Adaptogens are natural nutrients and are made from three types of plants - Rhodiola rosea, Eleutherococcus and Schizandra chinensis.

Explaining the effects of the adaptogens is difficult, since they will influence each individual differently. If you are mentally exhausted or physically fatigued the adaptogens will help you feel more energetic, vitalized, and full of zest for life - but yet, they are not normal stimulants.

Should you however be stressed-out, or emotionally tired, and not coping with life the adaptogens will help you relax and make life easier to cope with, yet they are not tranquillizers and will not have a drug-like effect on the body.

The antioxidants contained in the adaptogens help the body fight free radicals which are released during the oxidation process of metabolism in the body, which can cause a variety of problems such as cell degeneration, cancer, ageing and many other diseases.

To ensure that the vital nutrients, and their potency, are retained while being extracted from the plant material a unique extraction method is used.

Adaptogens are completely safe and effective and have been tested by various institutes, academies and sports agencies - and contain no drugs, preservatives nor banned substances.

Deficiency of adaptogens

Should you feel you are not coping, continuously fatigued or you need to increase stamina, endurance, concentration and mental clarity, you might look at adding this nutrient to your diet in order to improve these conditions.

An increase of over 20% in the capacity to work has been reported as well as a reduction of errors made, by over 80% - which makes this a great nutrient to take when studying, or working at optimum levels.

It is further reported that endurance is increased by up to 26% and an increase in strength is improved by nearly 10%.

There are no toxic effects of this ingredient and high intake is well tolerated. ADAPTOGENS ARE NOT BANNED BY ANY INTERNATIONAL SPORTS.

Best used with:

Adaptogens are best taken first thing in the morning for best absorption.

When more may be required:

During periods of extreme mental and physical exertion, great benefit can be derived from this nutrient.

Adaptogens are found in Rhodiola rosea which is a main ingredient in Recovox.

For more information go to www.recovox.net, or click on the title link.

Popovych - Back Home Again At Astana

By Road Bike Action

Just having turned 29, Popovych lives in Quaratta, Italy in Tuscany with his wife Cindy and two year old son Dylan. Although Popovych speaks good english, and we don't speak Ukranian, he is most comfortable speaking Italian. Relaxed and smiling as usual, Yaroslav was wearing his Ukraine t-shirt and tracksuit bottoms with his spiky hairdo when we caught up with him at Team Astana's training camp.

Road Bike Action: Hi Yaroslav! How is it going with your surprise return to Astana from Silence-Lotto? You left Discovery Channel after three years from to 2005-07 before Johan took over Astana. Now you are back.

Yaroslav Popovych: Yes, well...first I've gotta say last season (2008) wasn't like I had hoped. Everybody could see I just didn't have the form I wanted, and most of all me! The year started out well and I was third at Paris-Nice, but when the Tour came around, my form wasn't what I wanted. So I just did the best I could to help Cadel at the Tour and had hoped to ride better but you know, sometimes things just don't come together."

RBA: So how does it feel to be at Astana?

YP: Oh, it's great! Just like like coming home. You know, I was at Discovery Channel for three years and in many ways, it feels like almost the same team. Sure there are some different riders, but the staff is almost all the same and there are a lot of new guys from Kazakhstan who speak Russian. We won two Tour with Lance and Alberto and there are great teammates like Chechu (Rubiera), Benjamin Noval and Paulinho. We had a great team. After I left, I still kept good relations with Johan and Astana and even after I left they would say "oh come back to us" but I told them I had a contract with Silence-Lotto. And of course there is Johan! Johan’s organization is the perfect fit for me. He is one of the few people I know that has successfully been able to manage both individual and team goals.”

RBA: You must still have special memories from that day at Courchevel in the 2005 Tour de France when you were with Lance? We could see him talking to you on the final climb...what was he saying?

YP: (Laughs) Oh I made a mistake there! (Lance) was saying was to wind it up and then pull off. That was my first year riding with Lance and I hadn't ridden with him that much. So there was a lot of emotion for me and I went too hard and gapped him! But then I understood what to do...

RBA: What about Lance's comeback? What do you think of that?

YP: I think it's great...Lance is incredible to work with, to ride for. So I think he will do great. He is really fit and has that same mental edge like when he was racing.

RBA: So what does your race program look like for 2009?

YP: Well one thing is sure, there are always clear objectives, and clear roles on the team because of the way Johan runs things. So I will be riding the Tour Of California and then be on a program with Lance to support him at the Giro d'Italia and then hopefully ride the Tour de France.

RBA: Yaroslav, why did you leave Silence-Lotto so abruptly? It was a big surprise for many people.

YP: It was kind of a surprise for me too! I had a 1 year deal with them and a two year option for renewal. The initial indications from Silence-Lotto were positive, and after the Tour I was expecting to have my option picked up through 2010. But I kept waiting and waiting and waiting and nothing came...it was 'wait another week, another week'. So eventually, after the Giro di Lombardia, I got an offer from Silence-Lotto, but it was for a lot less than the two option years were supposed to be for. At that point it was really late in the season and it was very hard to find a good contract for 2009, with all the problems going on in cycling. So I called Johan and luckily he had a place for me. We worked out a good deal and I am happy to be back home with the guys at Astana.

RBA: Do you still keep in touch with your friend Ernesto Colnago?

YP: Oh yes...I talk to him often, about once a month. When I am in the Milano area, I almost always stop at his factory to say hello. Without his help at the beginning, I could not have done so much...

Popovych and his Astana teammates wrap up their training camp in Santa Rosa, California, then the Ukranian rider will ride his first race of the 2009 season, the Tour of California, starting Feb. 14. Once the California tour is over, Popo will return to his home in Italy and continue his preparations for the rest of the season.

The Breakaway From Cancer Charity Ride

I just wanted to say a big "Thank You" to all of my sponsors who donated money on the behalf of my mom for yesterday's ride with George Hincapie. A very special thanks goes out to Mark Sisson, Brad Kearns, Ken Dawson, Paige Dunn and Roger Petty..thanks guys for making my day to honor my mom a special one.

Below is a brief description of the charity and the ride.

The fundraising charity ride benefiting cancer support organizations is for all cyclists, cycling enthusiasts and cancer charity supporters. The Breakaway from Cancer™ charity ride, sponsored by Amgen, will benefit the National Coalition for Cancer Survivorship, the Patient Advocate Foundation, Prevent Cancer Foundation, Stand Up To Cancer and The Wellness Community.

The 25-mile course started off from Marina Green and went through the Presidio with beautiful views and fun landscape. Then the ride followed the Pacific Coast south around Lake Merced and back up the coast through Golden Gate Park and more of the Presidio before arriving back at Marina Green.

For more photos and a video interview click on the title link.

Sevilla hopes to shine on California climbs

By Kirsten Robbins

After a rocky start to the 2009 season, Rock Racing's Oscar Sevilla is motivated to make a strong appearance at the Tour of California, set to begin on February 14 in Sacramento. He was scheduled to compete in Argentina's season opener, the Tour of San Luis, but plans fell through when his team encountered problems with its racing license at the start of the new year. The team met the requirements set by the UCI and acquired a continental license on January 16.

A healthy and happy Sevilla spent one month in Bogata, Columbia, before arriving in California this week. "I went to Colombia to train at altitude, to help prepare for the start of our season. I came to Los Angeles so I could get in some team training before the Tour of California."

The organisers have incorporated at least one KOM summit in each of eight road stages. The eighth and final stage stretches nearly 160 kilometres from Rancho Bernardo to Escondido and features four King of the Mountain summits. It is marked as the 'Queen' stage because it includes an 11-kilometre climb up the Palomar Mountain, reaching 1,280m (4,200 feet) through 21 switchbacks.

The additional climbing in this year's event has significantly reduced the odds for field sprint finales, a big change over last year. The race will likely cater to one of the plethora of top-notch climbers in attendance. Sevilla has his sights set on maintaining a top placing in the general classification. "I hope to make a good race because I feel good and motivated," Sevilla said. "The team is motivated to race well, too. We have very strong and professional riders for the 2009 season."

Sevilla expected to be spending more time at his Spanish home during the season because of his team's ambitions to develop a Europe based roster. "I was in Spain resting over the off-season with the family; I went hiking, played tennis and did other sports," he said. Sevilla will likely stay with Rock Racing for the 2009 season. "I'm very happy to spend another season racing in the USA."

Astana Rider To Watch - Jesus Hernandez

Jesus Hernandez, age 27, has ridden for Relax-Gam and Liberty Seguros and is also Alberto's training partner. Jesus will be easy to spot this year--he'll be the one in the front on the climbs! He has been a professional since 2004 and will be exciting to watch each time he lights up a race.

Astana Rider To Watch - Haimar Zubeldia

Haimar Zubeldia Agirre (born April 1, 1977 in Usurbil, Basque Country) is a Spanish professional road racing cyclist who rides for the Astana team in 2009.

Zubeldia turned professional in 1998. He is one of the most consistent riders on the UCI ProTour especially in the Grand Tours and stage races. He is one of the consistent climbers in the world and is also a useful time-trialist.

First success was in 2000, when he finished 2nd in the Critérium du Dauphiné Libéré in overall classification and winning the Young Rider competition. He finished 4th in the same race in 2002.

In the Tour de France, Zubeldia's highest overall placing is 5th in 2003 and again in 2007. In the 2003 Tour, he had some great finishes against Lance Armstrong and Jan Ullrich in the mountains and time-trial.

After this strong performance he backed it up with a 15th and 8th in the Tour de France in 2005 and 2006 respectively. Zubeldia has also performed very well in the Vuelta a España finishing 10th twice in 2000 and 2002.

For the 2009 Season, Haimar Zubeldia has signed with Johan Bruyneel’s Astana Cycling Team. Zubeldia will line up along side riders such as Andreas Klöden, Levi Leipheimer and Alberto Contador.

Landis, Sutherland Head Up TOC Roster

2006 Amgen Tour of California winner Floyd Landis and two-time defending NRC points champion Rory Sutherland will lead the OUCH Pro Cycling Team Presented by Maxxis into the 2009 edition of the Amgen Tour, beginning Saturday, February 14th in Sacramento, California.

“This is the strongest squad this organization has ever brought to the Amgen Tour of California,” noted team directeur sportif Mike Tamayo. “Last year, Rory was one of the most aggressive riders during the race. And Floyd is Floyd, only better because his hip is healthy and he’s highly motivated to do well at this race again.”

Landis and Sutherland will have a strong and aggressive supporting cast, led by team captain and super-domestique Tim Johnson. His unselfish riding has been key to dozens of victories for the team over the past three years. And this past “off season” he cut his cyclocross racing season short to make sure he was rested and ready for the Amgen Tour this year.

Joining Tim will be Patrick McCarty, who is no stranger to helping Landis to big wins. Patrick was a key support rider during Landis’ march to the 2006 Amgen Tour win when the two rode together on Phonak. He’s back with the same goal.

The rest of the squad includes Cam Evans, Karl Menzies, John Murphy and Brad White.

Evans, the 2007 Canadian National Road Champion, is considered one of the up and coming stage race talents in North America. Menzies is one of the fiercest closers in North America, who has also shined on the international stage, taking a stage win and wearing the leader’s jersey of the 2007 Tour Down Under for three days.

Murphy is another emerging American talent who had a break-out year in 2008, winning the Tour of Taiwan and finishing 5th in the NRC individual standings. White showed in 2008 that he is one of the most aggressive and fearless riders in North America. At the Tour of Utah, he was in every break that stuck throughout the race, an effort that earned him the Sprinter’s jersey for the race.

“We have a lot of guys who are threats for stage wins in this group,” Tamayo said. “We intend to race aggressively and have an impact on the race.”

OUCH Presented by Maxxis for the Amgen Tour of California:

Floyd Landis, USA
Rory Sutherland, AUS
Cam Evans, CAN
Tim Johnson, USA
Pat McCarty, USA
Karl Menzies, TAS
John Murphy, USA
Brad White, USA

Take a 25-mile ride with George Hincapie

The Amgen Tour of California doesn't begin until February 14. But plenty of related events, including an apportunity to ride around San Francisco with 11-time Tour de France finisher George Hincapie, are schduled in the week leading to the event's prologue in Sacramento.

Here are details for the Ride with George Hincapie and Raise Funds for Breakaway from Cancer™

What: Join 11-time Tour de France veteran and 3-time Amgen Tour of California veteran, George Hincapie for the 2009 Breakaway from Cancer™ fundraising ride in San Francisco, CA.

Who: The fundraising charity ride benefiting cancer support organizations is for all cyclists, cycling enthusiasts and cancer charity supporters. The Breakaway from Cancer™ charity ride, sponsored by Amgen, will benefit the National Coalition for Cancer Survivorship, the Patient Advocate Foundation, Prevent Cancer Foundation, Stand Up To Cancer and The Wellness Community.

When: Sunday, February 8, 2009
Registration for ride begins at 7 a.m. and ride starts at 8 a.m.

Where: San Francisco, CA, Marina Green
The 25-mile course starts off from Marina Green through the Presidio with beautiful views and fun landscape. Then the ride follows the Pacific Coast south around Lake Merced and back up the coast through Golden Gate Park and more of the Presidio before arriving back at Marina Green. Finish line activities will include interactive exhibits from the Exploratorium.

For more information, visit: www.breakawayfromcancer.com

Ironman Champ Normann Stadler Joins CTS

Colorado Springs, CO – Normann Stadler, 2004 and 2006 Ironman World Champion and captain of Team Dresdner Kleinwort, has joined the team of world-class athletes who have chosen to work with Carmichael Training Systems. He joins 2008 Ironman World Champion Craig Alexander and Olympic Triathlon Gold Medalist Simon Whitfield on the growing roster of champion triathletes coached by CTS. Stadler, who holds the course record for the bike split (4:18:23) at the Ironman World Championship in Kona, Hawaii, will be under the watchful eyes and guidance of CTS Founder Chris Carmichael, and coached directly by CTS Pro Coach Lindsay Hyman.

While cycling has always been Stadler’s strength, he and Hyman will be working to further improve his energy management on the bike in an effort to deliver him to the run with greater energy reserves. Toward this end, Stadler will undergo physiological testing as well as aerodynamic testing in the wind tunnel. His 12th place finish at the 2008 Ironman World Championships marked a strong return to Kona, and now he is once again aiming to stand on the podium in Hawaii.

“Normann is a tremendous athlete and a great champion, and I’m very happy he’s going to be working with CTS on his training, nutrition, and race preparation,” stated Carmichael. “We have a proven track record for not only developing champions but also improving the performance of athletes who are already among the world’s best.” Carmichael is best known for providing the expert direction and guidance which helped Lance Armstrong win seven Tour de France championships, as well as assisting Peter Reid to an Ironman World Championship in 2000.

While Chris Carmichael will be reviewing Normann’s training data and progress, CTS Pro Coach Lindsay Hyman will be creating the triathlon champion’s periodization plan and training program, and communicating with him about his daily training. Coach Hyman commented, ”We’re not out to make radical changes to Normann’s training or nutrition programs just for the sake of doing something new. He’s a proven champion and a smart trainer, but after looking at some preliminary data I believe that some small modifications to his recovery and nutrition strategies will further improve his race day performance.

The move to Carmichael Training Systems is just one of several changes Stadler has made in his training and equipment recently. He’s recently spent time with in Boulder, Colorado, a change from his normal training grounds of San Diego, California, and he changed bike sponsors within the last year. While in Boulder in December, more than two months after the 2008 Ironman World Championships, he also checked in with the bike-fit professionals at Retul.

“In 2008 in Kona I was leading the race halfway through the marathon and then finished 12th. That was a disappointing performance for me because I’ve run down Alii Drive twice as a champion,” commented Stadler. “CTS understands that winning Ironman is about managing your strengths and having a good nutrition plan so you have a great run, and I look forward to working with Lindsay and Chris to have a great race in Kona in 2009.”

Founded in 2000 by Olympian, US Olympic Committee Coach of the Year, and bestselling author, Chris Carmichael, Carmichael Training Systems (CTS) inspires and empowers the athlete in every body to perform at their best. For more on Carmichael Training Systems and its approach to fitness, nutrition, and health, go to www.trainright.com.

Contador Wins Round One At Camp

By Philip Booth

The Astana team camp kicked off Wednesday in Santa Rosa, California. Road Bike Action was in attendance to witness Lance Armstrong’s first training camp with the team on American soil. The atmosphere around the camp was so focused on Armstrong that even three-time grand tour winner Alberto Contador was at risk of fading into the background.

Dressed in his yellow and black Livestrong kit, Armstrong stood out in contrast to the rest to the team dressed in their pale blue, yellow and white kits. When we arrived at the team hotel all the team bikes where carefully lined out in front waiting for the team to emerge for their five and half hour training ride. Like Armstrong himself, his bike stood apart painted in black and yellow and positioned out front to satisfy the media onslaught.

One by one, the riders filtered out, finding their bikes and rolling out to the staging area. Levi Leipheimer, Chris Horner, Andreas Kloden, and Alberto Contador stood quietly surrounded by photographers. With word that Armstrong had arrived the feeding frenzy kicked in and the mechanics area became grid-locked with photographers and journalist trying to get a picture of the seven time Tour de France champion. Once outside Armstrong joined the rest of the Astana team and headed out on one of Leipheimer's favorite training rides in his hometown of Santa Rosa.

On the open road the media frenzy continued. The team moved quickly out into the mountains surrounding Santa Rosa. Behind Astana team director’s Dirk Demol’s car, a long line of cars and motorcycles stretched out all waiting for their chance to pull up next to the pace line and snap a few pictures of Armstrong and company.

As the ride progressed the team kept a steady pace, averaging just over 20mph. The team stayed together until the base of the Coleman Valley climb. At this point Armstrong, Leipheimer and Contador turned on the afterburners and blew the group apart. Halfway up the climb, Contador had gapped Armstrong and Leipheimer with all other riders dropping minutes behind. At the top, Leipheimer had clawed his way back up to Contador with Armstrong rolling over the summit a few seconds back. Make no mistake Armstrong is fit and as dangerous as ever.

On the long descent, the team regrouped and cruised leisurely into Santa Rosa. Back at the hotel Armstrong disappeared to his room while Leipheimer and Contador were put to task in a press conference as Astana spokesmen. Again most of the questions surrounded Armstrong. Both riders had praise and spoke openly about their new teammate. When asked about initial reservations about joining the team Contador clarified his position by saying: "In the beginning it wasn’t very good. You have to understand, I was the leader of the Vuelta Espãna and the team didn’t give me the news, they gave it to the newspapers without talking to me first. It [the Vuelta] was a very important victory and it could have destabilized me reading the news in the papers. Now I am very happy to share a team with Lance – we will work well together.”

When asked what changed his position Contador stated, “Well I think sometimes you have to think things over, see how things develop. Sometimes something that in the beginning might seem negative will turn out to be something positive. I am really happy he is on my team and not another one – and to be able to learn from his experience will only make me stronger in future.”

The Astana team looks devastatingly strong, while the addition of Armstrong appears to have cemented the teams unity and increased internal expectations. The Lance factor is now if full effect at Astana as they prepare to contest the Amgen Tour Of California in just under ten days.

Armstrong #1 most popular sporting Twitterers

You know Twitter has hit the mainstream when, one by one, the world’s sporting stars, some real, some fake, adopt the micro-blog as part of their busy lives.

The undisputed King of sporting twitterers, the seven-time Tour de France champion is as prolific on-line as he was in the Alps. The Texan keeps his fans up to date with everything from random drug tests to picking up his kids from school and even tweets to say good morning most days. How nice…

Typical tweet: “Anti-doping control are here. I think this is No 15, but I’m losing count.”

Follow Armstrong’s Twitter. http://twitter.com/lancearmstrong

Followers: 56,268

Updates 820

Leipheimer Getting His Drug Test Done Today

Levi getting tested today before Team Astana hit the road for a 4 hour bike ride. Team Astana is in Santa Rosa for the next ten days before they break camp. Some of the team will stay in California for the TOC, and the rest will head back to Europe.

Here is the start list for Team Astana for the Tour of California.

José Luis Rubiera Vigil (Spa)
Yaroslav Popovych (Ukr)
Janez Brajkovic (Slo)
Lance Armstrong (USA)
Levi Leipheimer (USA)
Steve Morabito (Swi)
Michael Schär (Swi)
Chris Horner (USA)

To Stretch, Or Not to Stretch?

Before we get started, let's go over some basics on the muscle/tendon relationship. Our tendons are more involved in contractions than previously understood. The muscle actually doesn't move much at all, but builds up tension and has the tendon do the majority of the work. Think of the tendon as a spring; the muscle contracts or relaxes to control the tension of this ‘spring', which then facilitates joint movement.

There are ideal flexibility levels for certain types of movements. Depending on the activity you are participating in, you will want more or less flexibility or ‘stretch' in the working muscle/tendon unit (MTU). If you want to transfer power (swim, bike, run), less flexibility is better because a more elastic tendon will actually absorb energy. That means you have to generate more power to get the same result as someone with a less elastic MTU. This may be why static stretching prior to activity has been shown to compromise muscle strength 5 – 30%. In fact, as little as two minutes of static stretching can impair power performance (1).

In addition to detrimental performance effects, there is evidence that stretching does not protect against injury, and prior to exercise may actually increase the rate of muscle injury. There are several theories as to why this is the case, ranging from decreased stability from increased range of motion created by stretching, to increased pain tolerance leading to tissue damage we could otherwise avoid (4).

In place of stretching, increasing muscle temperature via submaximal exercise is a more appropriate way to warm-up for your activities, as increasing the internal temperature of your working muscles has been shown to increase resistance to muscle tear (2), with the added benefit of increasing the rate of oxygen transfer to working muscles. Studies that attempted to isolate the influence of stretching prior to activity have shown decreased performance with stretching alone versus a combination of submaximal efforts and stretching, which indicates that stretching was the culprit to the decreased performance (3).

While evidence seems to be pointing toward keeping away from pre-exercise stretching for low-intensity or limited stretch-shortening cycles (swim, bike, run), it seems that a regular stretching routine done away from your regular activity does help in injury prevention. You see, stretching results in the same hypertrophy you get from strength training! Stretching will cause minute tears (just like weight training, but not as extreme), which then have to be healed, resulting in larger, stronger muscle. Also, once you have an injury, stretching facilitates the healing process. When a muscle or tendon is injured, materials are deposited at the site to rebuild the damaged tissue. These materials are deposited in a clump, and when you stretch (or get a massage) these materials are encouraged to line up in the injury, and voila, the healing begins! This is the ‘scar tissue' you've probably heard your massage therapist mention.

In summary, the evidence seems to suggest that stretching pre-activity could decrease your performance ability, and increase your chance of injury. Stretching post-activity doesn't seem to have an impact either way, while stretching away from your other activities could be beneficial. The bottom line, as I always say, is to know your own body, and do what works for you. It is my goal to simply educate you in that process.

Tammy Metzger is a coach at Seattle's Cycle U. To find out more about Cycle U, see www.cycleu.com .

References:

1. Young WB, Behm D. Should Static Stretching be Use During a Warm-up for Strength and Power Activities? Nat'l Strength and Cond. Assoc. 24(6):33-37. 2002.
2. Knudson D. Stretching During Warm-up. Do we have enough Evidence? J. Phys. Ed. Rec. Dance. 70(7):24-27. 1999.
3. Knudson D, Bennett K, Corn R, Leick D, Smith C. Acute Effects of Stretching are not Evident in the Kinematics of the Vertical jump. J. Strength Cond. Res. 15(1):98-101. 2001.
4. Thacker, SB, Glchrist J, Stroup DF, Kimsey Jr, CD. The Impact of Stretching on Sports Injury Risk: A systematic Review of the Literature. Official Jrnl of the Amer College of Sports Med. 371-378, 2004.

Battle Of The Bulge

By Bobby Julich

For all of you who have made new year's resolutions about losing weight, I think that we should dive into what professional cyclists do in the off-season to keep the pounds off, yet at the same time, enjoy some of the foods and beverages that they restrict themselves from consuming during the season.

Over the past 10 years, weight has become the buzzword in all levels of cycling. Gone are the days when we used to eat as much as we could at the table because we thought that the more we eat, the more energy we have for the next day's training or race. The overall goal of every cyclist is to have the best power to weight ratio as possible. A good rider in the peloton has a ratio of 6 watts/kg, a great rider has 6.5 watts/kg and the best can have over 7watts/kg at threshold. But while being lean is important, riders can go too far and actually start to lose power.

This wasn't always the case, however. I remember a rider on my first team telling me, "if you can walk out of the restaurant comfortably, you haven't eaten enough!" Although I never totally agreed with "rolling" yourself out after a meal, many riders did just that. It was a total shock to me when I heard the word "regime" when I started with Motorola. I don't know where it came from exactly, but I would assume that it was handed down from Sean Yates to us young Americans on the team. Regime was just another way to say "I am serious now, I am on a diet" and became a part of our everyday lingo.

A rider's off-season weight is one of the first subjects to come up when greeting a teammate or boss at the first camp of the new season. The conversation never lasts longer than a few sentences before weight comes to the forefront. It used to drive me nuts because I was never the leanest guy and knew that it was just a matter of time before it was brought up. I had a director that, as you were shaking hands, would grab your arm or waist and do his version of the fat caliper test! He wouldn't even say anything, but you could tell by the look on his face if he was happy or if you had some work to do.

Of course the easiest way to get around the weight-gain issue is not to put it on in the first place, but this is easier said than done. After a long season, riders enjoy taking a break from what they have been eating the entire year. Vacations, good times with family and friends, watching football, drinking beer, and not training as much take priority over the "regime" that they have been on for the last 10 months.

How riders cope with this period of freedom varies. There have been documented cases ranging from riders weighing everything that they put in their mouth to the ones that stuff their face with enough strudel to feed a small army, but I always preferred to stay in the "gray" zone. Discipline is the key here, if you understand and accept what you are putting in your mouth and the advantages or consequences that come with those decisions, then no matter what choice you make, ENJOY IT! The worst thing you can do is eat or drink something that you obviously craved just to rake yourself over the coals a few minutes after consuming it. This constant calculation and evaluation of what is eaten or drunk is part of every athlete's daily struggle.

I am often asked what professional cyclists do in the start of the season to lose weight. Well, the answer to that depends on how much weight they put on during the off-season. Most riders are very professional and don't put on more than 8 pounds, and they will lose half of that weight during the first training camp. These riders have very little to worry about and can shed those extra pounds by cutting out alcohol or desserts and paying a little attention to the calories that they consume at camp. The riders that gained more than that will have a little bit more work to do.

I have heard stories about riders who gain so much weight in the winter that they can't even fit into the cycling clothes that the team gives them at camp. For riders like this, it is important that they realize that it will take just as long to lose this weight as it took to put it on and maybe more. Many of these riders who let themselves go in the winter are not patient enough to lose this weight in the correct way and wind up doing things that are not only bad for their form, but also their overall health.

As their leaner teammates are starting up with some intensity, the riders who put on more weight often make the mistake of doing ultra-long "fat burning" rides with the hope that they will lose the weight more quickly. I have witnessed riders doing 6-8hr rides at 30kph with little or no food before or during the rides. This may sound like a logical technique, but it does not work very often. This technique can lead to major mental and physical fatigue as well as depression. It takes a very strong head to go from eating whatever it was that made them gain all this weight in the first place to eating almost nothing at all. This is a desperate attempt at a "quick fix" and can lead to bigger problems down the road.

The problem with all this emphasis on power to weight ratios is that many riders become obsessive about this and go to extremes. The worst case scenario is that they will go as far as being anorexic or bulimic because of the pressure they, or others put on them to be skinny. Sometimes I have heard riders sounding like female Hollywood stars when talking about their weight! I do feel that there is a serious body/self-image problem in the peloton now that I am no longer a part of it. I say that because if a rider who weighs 69kg with 6.2% body fat thinks of himself as "fat", what does he think of normal people on the street?

Eat, train, be happy, and do the best that you can with what you have. After all, this is a sport and you should enjoy all aspects of it. It is alright to push the limits and be the best you can be, but stay in the "gray" area, you will thank me later....I hope!

Bobby

Alberto Contador Heads To California

Alberto Contador traveled to the United States on Sunday for Astana’s 10-day training camp in California where he will ride alongside teammate Lance Armstrong.

It’s likely the last time the pair will be together until the Tour de France in July because they both have different racing schedules throughout the first half of the 2009 season.

After his comeback to competition last month at the Tour Down Under, Armstrong’s schedule includes the Tour of California, the Tour of Flanders, Criterium International and the Giro di Trentino before his debut at the Giro d’Italia in May.

Contador, meanwhile, will make his season debut at the Tour of the Algarve (Feb. 18-22) before racing Paris-Nice, the Vuelta al Castilla y León and the Vuelta al País Vasco.

The defending Giro-Vuelta champion said he won’t make a decision on whether he’ll race the Ardennes classics until after the Basque Country tour. After a short break, he’s expected to race the Dauphiné Libéré in June ahead of the Tour.

Contador said he’s keen to put in a hard block of training during the team’s second training camp ahead of the 2009 racing season.

“I’m looking forward to the camp, because this year I started training a little later,” Contador said in a press release. “I’ve been doing very dedicated training for weeks and I am starting to feel good, but until now I’ve only done base work. I haven’t been doing climbs or intervals and I’m not going crazy over logging so many hours on the bike. Maybe at the camp I will start to work on intensity, but I don’t want to do it, because this will be a long season.”

While all eyes will be on Armstrong’s appearance at the Tour of California later this month, Contador will quietly make his season debut at the Algarve race along southern Portugal.

“I love to race and that's what motivates me to train,” he said. “I’m going to debut in the Algarve, but it’s not a race I am familiar with and I won’t be riding to win. It will be my first contact with competition.”

Rhodiola Rosea - What is it?

What it is:

Also known as the “golden root,” the “arctic root,” and “Crenulin.” Rhodiola is a plant that grows in Siberia. It’s been used for thousands of years for a variety of immune and stress purposes. It is known as an “adaptogen” because it helps the body better adapt to stress – in other words, to become more adept at handling future stressors. Rhodiola’s main components are rosavin, rosarin, rosin and salidroside. These ingredients help to move fatty acids, enabling greater metabolic ability and can assist in weight loss while dieting. These active ingredients also give the body a burst of energy in general, invigorating the patient both at the cellular repair level and the mental mood level.

The stress effect:

Rhodiola not only fights mental and emotional stress, but can help increase athletic performance, support a healthy immune system, improve concentration and alertness, promote a sense of well-being, and even help with weight loss while dieting or exercising.

The studies show:

Studies point to effective weight loss when rhodiola is consumed, but studies also prove significant benefits for mood, energy levels, concentration, and athletic enhancement. It is able to effectively help alleviate certain states of non-clinical mental depression, and to help the body to process oxygen more efficiently. This manifests as increased energy, vitality, wellbeing, and possible loss of body fat.

For more information please visit www.recovox.net......or click on the title link.