HISTORY OF THE BICYCLE PART 2 (Anatomy of the Pedal Stroke)

No, Part 1 has not been posted yet. First off, let me preface this post by saying I am by no means any kind of expert. I have read and ridden enough to form an opinion. Second, if any of you have input, please post a comment.

I was down at my LBS (Sharp Bicycles) when another regular came in from a test ride. He was trying out a bicycle set up for time trials. When asked how he liked it he said he wasn’t sure about the forward position, “it felt a lot different.” The conversation turned to the angles and position on TT bikes. I did my best to explain to him about pedal stroke, leverage, and momentum. Here is a better explanation:

Since the introduction of the drive train to the bicycle, people have been pushing pedals. The average person thinks of the pedal stroke as just that, pushing down on the pedals and the way that the average bike is setup, this is true. The more advanced cyclist will either strap in with cages or step into a clipless pedal. This allows you to apply force to the crank arms at any angle. This results in more power to the drive train, more muscle groups engaged, and more efficient use of your energy. Think of moving your feet in a circular motion. I tell my spinning students to pedal the full circle by pushing forward, pushing down, pulling back (like scraping mud off the bottom of your shoe) and pulling up. What ever one leg is doing, the other is doing the exact opposite. There should be no dead spots in your pedal stroke.

Road bikes have your hips positioned behind the bottom bracket, hence the crank arms. This is so you have leverage pushing forward and pulling back, especially in a seated climb. If your hips are too far forward, you lose this leverage and thus the extra power and efficiency. Most road races and rides involve climbing. The geometry of the seat tube and position of the saddle help optimize the hips back position which makes you a more powerful and efficient rider. Notice (in the illustration to the left) how the heel drops when starting the forward motion through the beginning of the down stroke.

Time trials are usually relatively flat courses without too many turns or hills. TT bikes are designed to be more aerodynamic. In this position you’re leaning forward in the aero bars. This puts you out of position to use any leverage pushing forward or pulling back. So for aerodynamic and efficiency the geometry of TT bikes position your hips forward over the cranks. This is a more comfortable position while in the aero bars and a more efficient position to maintain forward momentum with an up and down pedal stroke. This is a diagram of the proper pedal stroke on a TT bike. Notice the up and down use of the heel. You want to apply as much constant force to the cranks as you can.

There are other considerations like form, saddle and cleat position that help transfer the most power to the cranks. Apply all these elements and those pistons that are your legs will make your bicycle scream up or down the road.

Once again this is my opinion based on what I have read and what works for me. Practice these techniques and you will see a difference in your speed and endurance. Todd, I hope this helps.

SHARP RIDE

We had another good ride this week. It started with 15 people of all ages, sizes, and abilities. The ride is swept so no one is left behind and the group is close enough that we do not have to wait too long to regroup. If Roseville is not too far, join us on Saturdays at 10 am. Sharp Bicycles sponsors this ride and sends out one or two people from the shop to escort us along. While on the road Dave will offer up advice on fit and equipment, "we need to raise your saddle" or "your shoes don't fit right." Is it sales? Absolutely. Is it valuable to the rider? Absolutely.

As some of you know our sport is a combination of power, endurance, strategy, and determination. The right equipment and bike fit is, hmmm, (paramount, crucial, necessary) well, you get the point. To have an experienced bike fitting person riding behind you is priceless. Some adjustments are made "Pro Bono", some require a purchase, but it is never presented as "You have to buy this!"

I have dealt directly with people for more than thirty years. I can tell when someone is sincere and passionate about their craft. The advice and adjustments that are offered up on the Sharp ride are from the heart. In cycling, comfort and form equals endurance and speed.

The ride is not a hammer fest. It is a group of riders out for a Saturday ride that enjoy the community of a cyclist. So, if you are not in the mood for the "River Ride" or the "Coffee Republic Ride" come out to Sharp's ride. It is still a challenge, but you also get the connection of like minded people.

Sharp Bicycles
701 Pleasant Grove Blvd # 190Roseville, CA 95678(916) 797-8894

MERRY CHRISTMAS

I have said before, we are blessed because of the where we train and ride. We here at TC try not to let the elements change our plans. We both rode yesterday Christmas eve in the rain. Fixedgear Dad did his usual commute and I rode out to my step daughter's home near Marysville.

We hope this Christmas finds your friends and family safe and warm. And the next time you think it is too cold or wet, remember it could be worse.

MERRY CHRISTMAS!

Why you should not be too serious about your bike

This is CLASSIC. I love this post on Sac Craig's list. Click the link to see the picture. i love my bikes like anyone else but temper it a little and don't be a jerk about it. Unless of course you do have the most badass bike in town and most importantly the legs to back it up! Then it ain't braggin if you got it and can do it! Anyway enjoy this and tell a friend (especially the poser with the cool bike who cant ride it like it was meant to be). Oh and get out ride your bike and enjoy what you have and it ride it hard!



Bike for sale - Critique this! - $150 (sac) [?]Date: 2008-12-24, 7:11AM PST http://sacramento.craigslist.org/bik/968759802.html
Bike for sale What kind of bike? I don't know, I'm not a bike scientist. What I am though is a manly guy looking to sell his bike. This bike is made out of metal and kick @!% spokes. The back reflector was taken off, but if you think that deters me from riding at night, you're way wrong. I practiced ninja training in Japan's mount Fuji for 5 years and the first rule they teach about ninja biking is that back reflectors let the enemy know where you are. Not having a rear reflector is like saying "$@&! YOU CAR, JUST TRY AND FIND ME". The bike says Giant on the side because it's referring to my junk, but rest assured even if you have tiny junk that Giant advertisement is going to remain right where it is. I bought this bike for 300 dollars from a retired mercenary that fought in both World War 1 and World War 2 and had his right arm bitten off by a shark in the Philippines while stationed there as a shark handler. When he sold it to me I had to arm wrestle him for the honor to buy it. I broke his arm in 7 places when I did. He was so impressed with me he offered me to be his son but I thought that was sissy shit so I said no way. The bike has some rusted screws, but that just shows how much of a bad ass you are. Everyone knows rusted screws on a bike means that you probably drove it underwater and that's bad ass in itself. Those screws can be replaced with shiny new ones, but if you're going to go to that trouble why not just punch yourself in the b!#%& since you're probably a d&!%less lizard who doesn't like to look intimidating. The bike is for men because the seat is flat or some s&%@ and not shaped like a dildo. If you like flat seated bikes you're going to love this thing because it doesn't try to penetrate your ass or anything. I've topped out at 75 miles per hour on this uphill but if you're just a regular man you'll probably top it out at 10 miles per hour. This thing is listed as a street bike which is man-code for bike tank. The bike has 7 speeds in total: Gear 1 - Sissy Gear Gear 2 - Less Sissy Gear Gear 3 - Least Sissy Gear Gear 4 - Boy Gear Gear 5 - Pre-teen Boy Gear Gear 6 - Manly Gear Gear 7 - Big Muscles Gear I only like gear 6 and 7 to be honest. Additionally, this tool of all immense men comes with a gigantic lock to keep it secure. The lock is the size of a bull's testicles and tells people you don't f$%@ around with locking up your bike tank. It tells would-be-thieves "Hey asshole, touch this bike and I'll appear from the bushes ready to club you with a two-by-four". Bike is for 150 OBO (and don't give me no panzy prices)
Location: sac

INTERVIEW WITH BOB ROLL

As you can see Trichez Cyclisims is in its infancy. We haven’t even started to crawl yet. Because we live and ride in Northern CA, I thought it would be cool to see if I could get an interview with some local boys that made the big time. So after much research and jumping through a bunch of hoops, I sent out my contact information. I have tried to get a reply to my request for an interview via face to face, phone, and or email with Bob Roll (Oakland), Levi Leipheimer (Santa Rosa), and Chris Horner (Bend, close enough). As you can imagine, there hasn’t been much of a response to some no name blogger in “Cow Town.”

I did receive an email response from Bob Roll, but it was not what I expected or what I was looking for. Now you have to understand I am usually a “the glass is half full” guy. I live life with a positive outlook. Well in a lapse of PMA I was complaining to my wife that I haven’t gotten any response. She said “what do you mean, BOB ROLL emailed you!” She is absolutely right, so here is TC’s interview with Bob Roll:

TC: My name is Scott and I have started a cycling blog in the Sacramento area. I would like to interview Bob for my blog. I can meet with him if he is here in Northern CA or do the interview via telephone. Here is the list of questions I want to ask Bob:
1) Our sport has had a tumultuous couple of years, what do you see for the future?
2) When I first started following cycling it was very hard for an American to get any cycling news, now it is much better. Can you see more live coverage of some of the classics and other grand tours in the future for Americans?
3) What kind of bike do you ride these days?
4) I saw your post on "Old guard vs. New wave". I think we could see some epic battles between Alberto Contador and Andy Schleck which may bring more interest to the sport, what are your thoughts?
5) Any riders we should keep an eye on for the future?
6) What about American riders, anyone on the horizon?
7) Lastly I think you live in Colorado these days, how close are you to the Fat Tire brewery, is that your beer of choice? Got to love their logo!!

(Please understand I am by no means a journalist, as you can see. I was trying to keep things light with questions 3 and 7. I promise to get better as an interviewer.)

Bob: "beer is good, bikes are good-- beer and bikes are fabulous."

There you have it, TC’s first interview.
BOB ROLL, call or email me!

MY LBS, SHARP BICYCLES

I have been living in the Roseville area for a little over five years now. I had a hard time finding a local bike shop that I bonded with. Two years ago a co-worker told me to check out Sharp Bicycles in Rocklin (now in Roseville). I took his advice one weekend and went into the shop with my 4 year old grandson Carter. I was greeted by Claudia with a friendly smile and she looked down at my grandson and said, “Are you having fun with your dad today?” You could see my grandson’s eyes widen as he tried to process her comment. He finally got it and blurted out “He’s not my dad!!” Anyone old enough to have grandchildren knows what a complement it is to be mistaken for the parent. That was my introduction to Sharp Bicycles.

Bill and Claudia Thomas, owners of Sharp Bicycles, opened the store about nine years ago. They are not new to the bicycle business as Claudia’s dad opened a bike shop back in the 1960’s. That was the first Sharp store. Claudia’s brother took over the store when their father passed away and still runs a shop in Lafayette, CA. Sharp Bicycles is actually a family business name. They are passionate about cycling and it shows by the products they carry. Sharp is a Specialized dealer and focuses mostly on Specialized products. They do bring in other products, but not just stuff to fill the shelves, things like Chris King headsets and Continental tires. They carry quality cycling gear and provide the knowledge on why it works.

The go-to guy at Sharp is Dave Freeman. It is not unusual to hear “ask Dave” or “Let’s see what Dave thinks” when you’re in the shop. Dave adds to the passion of Bill and Claudia. His dad was a cyclist, but Dave didn’t get on the road until high school. He hasn’t looked back since. When I asked him about his passion he said things like precision, individual and team sport, and of course the cycling community. Dave brings a lot of experience to the shop. His is a USCF certified wrench with race experience and he was the manager of a shop in St. Helena, CA. He did a stint at the Olympic Training Center and you should see his eyes light up when he talks about riding on the back of the motorcycle for Shimano neutral support in races like the US Masters Nationals.

As I gathered all this information, the three of them were busy getting the store ready to open. I had a surprise question for all three about the impact of the internet. I know that the internet is a thorn in the side of the LBS. When I asked my question Dave was in the shop, Claudia behind the counter, and Bill out on the floor and in near perfect timing they all answered in unison, “It Sucks!” Claudia proceeded to talk about the economy and the importance of "keeping your tax dollars in your community" with sincere passion. Dave added that the level of service and personal touch that the LBS provides is something that buying a bike on the internet cannot buy. They both struck an arrow through my heart as I have struggled with this also. No internet company will give you a loaner saddle while ordering a new one to replace the saddle you somehow blew out (thanks guys). I too am guilty of going to the internet from time to time to get the "Best Deal" (sorry guys), but from now on my dollars will be spent at my LBS. If they don’t carry what I want, I will ask if they can order it.

At Sharp Bicycles, they look you in the eye and listen to what you want. When the store gets busy, the other wrenches Nathan and Jonathan come out on to the showroom floor with a smile and helpful advice. If you live in the Roseville area, even if you don’t, make your first stop Sharp Bicycles. If you live way outside of the area, make it a point to support your LBS. Like Claudia says, "to improve the local economy, shop in your city and keep your tax dollars there". Supporting your local economy will pay you back!

Claudia set out hot coffee and cider along with homemade coffee cake for the shop-sponsored ride at 10 am on Saturdays. With Dave and Nathan kitted up in Sharp gear we took off on a great ride with 2600 feet of climbing, fast descents, and a good group of cyclist. Dave as a good sheppard would turn around from time to time to pull back any stragglers. Hang in there little (15 year old) Matt, you will be dropping all of us soon enough.

DAVE FREEMAN TALKS ABOUT CYCLING

Dave Freeman of Sharp Bicycles talks about his first experience with cycling.

SHOP LOCALLY TO IMPROVE THE ECONOMY

Claudia Thomas, owner of Sharp Bicycles in Roseville, CA suggests that people should shop locally to help improve the local economy and keep tax dollars in your city.

Local boy come back

An Amazing Comeback for 2009: Chad Gerlach!, December 10, 2008 by Edmond Hood

Much has been made about 2009 being 'The Year of the Comeback,' but no one has a story quite like the returning Chad Gerlach. A recovering alcoholic and drug addict, Gerlach has signed a deal with the Amore&Vita-McDonald's squad for 2009, and is back racing at an elite level for the first time since 2003. Once one of the top domestic racers in America, Chad hopes to return better than ever.

Chad Gerlach rode for a solid string of teams in the late 90's and into the 2000's: Montgomery Bell in '95, US Postal Service in '96, Navigators in '97, Oilme-Klein in '98, and Sierra Nevada in 2002. Gerlach has a stage of the 1996 Kent Tour of China as well as two stages of the 1998 Tour de Langkawi to his name.

After the tragic murder of his best friend and the folding of his team in 2003, Chad fell into a 'homeless, vagabond lifestyle' as he describes it. Thus began a five year period in the Wilderness for Gerlach. It ended with a trip to rehab (following his appearance on the A&E television show, Intervention) and now the opportunity to race for the Amore e Vita team in 2009. PEZ was more than excited at the opportunity to talk to Chad and find out what really happened and what he hopes for this year and beyond.


PEZ: You’re still in Sacramento; did you ever consider a fresh start, somewhere else, Chad?
Chad: Yeah, I’m still here, I rent my own place and have a job selling sun glasses - I gotta pay the bills until I join the team!

I did my rehab in Florida and I’ve raced in, or travelled through every state in the US but I don’t think there’s a better place than California; plus it’s that ‘home town,’ thing.





PEZ: Tell us a little about your career and palmares.
Chad: I started when I was 15 and won 40/45 races as a junior. I had a lot of success in the US as an amateur and a pro.

Probably my best year was ’96 with Postal; I won a stage of the Solidarity Tour in Poland and a stage in the Tour of China.

I won the King of the Mountains at Redlands and I won a stage at Killington – I had 12 wins that year.

I won stages in the Tours of Costa Rica, Panama and Guatemala – against Oscar Camenzind.

I won two stages in Langkawi in 1998; but most races here in the US are criteriums, which aren’t best suited to me.

In 2002, the last year I raced, I was 30 and it was the strongest I had ever been, I wasn’t a prolific winner, but I was always there, in the mix, top ten.


PEZ: Why are you back, why now?
Chad: I didn’t get renewed with Sierra Nevada for 2003, it was a young team and I was hard on them, but I’d won $30,000 in prize money and saw about $5,000 of it.

When I didn’t get renewed, I was shattered – and that was on top of something which happened that wasn’t on any TV show about me.

My best friend and Sierra team mate, Ryan Smith moved to Sacramento, started dating this woman, then the ex-boyfriend came back and stabbed Ryan to death – I was in shock.

I actually had a team for 2003, but it folded and I’d just had enough; I was a good pro, on the face of it making good prize money, but I couldn’t pay the rent.

I’m back because I didn’t like the way it ended.

I think that my drug use has been blown out of all proportion; I just got stuck in a homeless, vagabond lifestyle.

I was happy to be done with cycling and I just partied – I was young, I was a party animal and I had my addictions.

Five years passed quickly, I was messed up, but right now, I’m back!

Roberto Gaggioli (Amore&Vita-McDonald's US DS) wanted to do this with me two years ago, when he was with Monex, but he couldn’t find me.

I was depressed and not taking care of myself, I had girlfriends, I could have showered but I just didn’t care and stayed dirty – when the TV show happened I thought I'd come back and race just for fun, but then Roberto called me and offered me the slot.

I don’t think I’m too old, there are guys 37/38 still racing in Europe. I’m living for the months from March to the fall, when I’ll be racing with Amore&Vita-McDonald's in Europe.

Despite smoking dope, I haven’t wasted my lungs, they’re fine – I feel like I’ve matured and I have a challenge to meet. I mean, I get up at 6.00 am to go training, in the past I just would never have done that. I used to look at folks that raced and were still at college and think; ‘how can they manage that?’


PEZ: You started as a US pro with Redlands in ’94, how does the scene compare today?
Chad: It’s not much different, the guys aren’t any stronger, but there seems to be fewer dollars around and teams have pulled out.

It goes in waves, good times, bad times – but there certainly seems to be less performance enhancing dugs around.

Everybody was on them in the mid 90’s; it’s ironic given that I used to do recreational drugs, even when I raced, but I never touched the performance enhancing shit.

My buddies and I would have a smoke (of dope) and then go on seven hour run in the mountains – it made us appreciate the scenery better!


PEZ: Six years off – tough to get back into it?
Chad: I feel good; I was out on a Thanksgiving ride and there was a kid there from Rock Racing, he’s a good climber and it was tough to stay with him on the hills, but I did and I knew right there and then that it won’t be long until I’m doing 200 kilometre runs and right back to where I was – maybe better.

My body feels good, even when I was at my best, I drank and I smoked; now I don’t drink, I don’t smoke and I’ve accepted that I have a disease – alcoholism.

I remember my managers getting pissed at me after races because I’d be chewing tobacco, I used to ignore them – but they were right, all that stuff is poison.


PEZ: Silly question, but after all those years, how hard was it to get a good position on the bike, again?
Chad: I gotta tell you, man – it was easy! I just went on how it felt; I can tell within a couple of millimetres what’s right for me, just on how I feel on the bike.





PEZ: Why Amore & Vita?
Chad: Roberto (Gaggioli) and I go way back and he wanted me because the team preaches a strong anti-drugs message; each year they take on a rider who’s had drug experiences and is trying to redeem himself.

I’m gonna win some races for him and above all, it’s a good story!

But I’ll tell you, I want this, I want to come back and win!


PEZ: What expectations does the team have of you?
Chad: There’s no pressure on me, the guys that made the TV show want to do another one with me once I’m racing; so that’ll be good publicity for the team.

I have to tell you though; I want to win the Nevada City Cycling Classic – that’s my goal.


PEZ: There’ll be a big age and life experience gap between you and some of your team mates?
Chad: The team was Polish registered last year so there are a few Polish guys in it; I’ve had Polish team mates before – Dariusz Baranowski was one, and I’ve raced in Poland, so there’s no problem there.

I’ve actually raced with most of the big names in US cycling – Hamilton, Moninger, Hampsten, so I hope guys will view it that I’m bringing a lot of experience to the team.


PEZ: Have you met the guys yet?
Chad: No, but you gotta remember that we’re a ragged bunch from all round the world!


PEZ: What are you most looking forward to?
Chad: Italy, in March and April because I know that’s where I’ll build the form for Philly and Sacramento – two of my big goals.

And I’m looking forward to being part of a professional set up.


PEZ: Did you miss the bike in the ‘lost’ years?
Chad: Of course; cycling was the only job that I’d ever done, I was totally unprepared for life outside of cycling.

When Ryan was murdered and I lost my ride, I slid into addiction and now I have to work hard at staying sober.

And the thing is, my addiction was drink, not drugs; I’ve been sober for six or seven months now and I’m proud of myself.


PEZ: You went through a few teams, back then.
Chad: I was rough around the edges, outspoken a ‘shit talker’ even. I let that over shadow my racing ability, I had no tact - I was maybe even an arrogant bastard!



Chad on the third step of the podium with Scott Moninger and Dave Clinger.


PEZ: I read you were, ‘uncoachable.’
Chad: Yeah! I still don’t think you need to be coached, you either go harder than the rest or you don’t! My dad was my coach and when I look back, maybe he was too hard with me.

But it’s down to desire, if you’re over the last hill, there are five of you left and one guy goes up the road, you have to want that win to go after him.

I’m gonna deal with this in the book I’m writing – and would you believe that Oprah wants to see me succeed?

From pro cyclist to drug using alcoholic and back to pro cyclist!


PEZ: I heard you hit Lance?
Chad: That was a long time ago, 1991 – but a reputation like that sticks and follows you around.


PEZ: Do you blame cycling at all for you decent into those ‘lost’ years?
Chad: There’s no room for blame or regret in professional sport, so the answer is ‘no.’

I made my decision, for whatever reason; maybe I was lazy, life was too easy, I was spoiled, my dad or girlfriends were always there to do things for me – all I had to do was ride my bike.


PEZ: You read PMA books now; so what are the positives from those bad years?
Chad: Even though my experiences on the street wouldn’t seem positive to most, I think I had to go and do it. I was just pissed off with all my decisions being made for me on the bike.

You have to focus on the positive, I’m humbled now and I don’t ever want to go back to that life. I got sober, I’m positive, I work hard – but maybe I had to let loose?


PEZ: Goals for 2009?
Chad: I want my return to be successful; I want to re-connect with the folks I care about and I want people to see that you can come back from addiction.



***
With thanks to Chad for his time and to Roberto Gaggioli for enablng the interview – and for giving Chad another chance.

We’ll be back in touch with Chad once the season starts.

GEAR REVIEW

Cycling gear is expensive, unbelievably expensive! We are bombarded with information, new technology, and sexy ads. In an earlier post it was mentioned about buying speed or coolness. We can add to the mix the weight weenies and aero aficionados. Toss this all together like a Caesar salad and you have more confusion than Astana trying figure out who is riding for whom.

There is no doubt that quality gear adds to comfort. If you want to perform better, lose five pounds and train more, train faster, don’t buy stuff. To me the most important piece of gear is the piece that protects your butt from the saddle. You got it, your shorts. The amount of time I spend in the saddle I need comfort, especially for the weekend ride. I have tried many brands and prices with mostly unsatisfactory results. Here are two brands that bring the best balance of price, quality, performance, and comfort for me:

GORE BIKE WEAR Power Bib Short $79.99 (Reg$109.00) at Performance Bike. These are by far my favorite shorts. They have extended the chamois area with a soft layer which makes them very comfortable.

Performance Elite Bib Short $79.00 also at Performance Bike and Bicycle magazine rated them as best value.

Spending eighty bucks on some shorts is a lot, but there are shorts out there that hit $250.00 plus and trust me, you do not want the $30.00 pair. Not only will they not last, but they will not give you the protection you need.

I read a story about Bob Roll. He and some friends were training together in Northern CA. One of them had a sponsor that provided him with fancy jerseys and outer layers. Bob wore his mother’s hand me down, third generation from his grandmother, cashmere sweaters as an outer layer because cashmere is wool and stays warm regardless if it is wet. Needless to say he got a lot of grief and ribbing for his “jersey”, but he said it just motivated him to ride harder. The point is more expensive does not necessarily make it better.

LANCE the TDF and GIRO

So now Lance says I want to win number 8 and ride the Giro. Is Astana now owned by the Livestrong Corp , or am I just naive to the cycling "business"? How on earth can he be as strong all around as Contador? Is the statement that Astana is making is "we want a sideshow that is bigger than anyone so come watch"? If anyone has any doubt that the balls that Lance has left are as big as Texas, you now have your answer! I for one will take the bait that Astana is hanging out and watch and follow every race they are in (BRILLIANT) . I guess like any professional sport the marketing is just as important as anything else. Just remember you got to have "sizzle" with that steak you are trying to sell!

TO TRAIN OR NOT TO TRAIN?

Last week I got the bug that has been going around the office. Which brought up the question, "To train or not to train?" In the past I was always too anal to skip a training session for any reason especially illness. This time around I couldn't bring myself to get out of the house. I must say I recovered faster than I thought I would despite the guilt for not training. Also, all the aches and pains from training are gone and I feel physically great!!! The most popular advice is if the illness is above your shoulders, go for it and if it is in your chest, stay in bed. Next time I may do it differently, but I am glad I stayed in bed this time around. Here is the general rule of thumb:

1) First of all, take care of yourself. Get plenty of sleep (8+ hrs per night plus naps, if possible). Eat light (for example, soups, crackers, fruit, fresh or steamed veggies, etc.) and drink lots of water (some juice is OK, but watch out – juice is calorie dense). Remember, everyone gets a cold from time to time, so try to stay relaxed and eliminate as much stress as possible. The sooner you get well, the quicker you're back training and racing.

2) If your symptoms are only above your shoulders (for example, a head cold and maybe a light sore throat) with no fever or aches then an easy 30 minute to 1 hour of zone 1 of aerobic exercise (spin, run, swim) is OK, but only if you are feeling up to it! If you’re not motivated, don't work out, and just do some stretching and light core work and follow guideline #1.

3) If you're sick in your chest, have a fever, and/or aches, then DO NOT EXERCISE. Remember, the sooner you get well, the sooner you can resume training. Once you're starting to feel better (no longer sick below the neck, no aches or fever) wait another 48 hours to resume your regular training routine. If you’re feeling motivated during the 48 hours, see guideline #2. Be sure to see your doctor if you are really sick! And if you are sick longer than a week, we need to change your training schedule, so check in with your coach.

Keep in mind that although training while you are sick may make you feel better mentally, it can compromise your immune system, so following your regular training is not the best choice in the long run.