Liege-Bastogne-Liege

This is one of the oldest modern sporting events. Check out Bob Roll's 5 things you must know. Click Here
It is on Versus this Sunday at Noon.

Need Lighter Equipment?

I have said this before, "instead of buying lighter equipment lose 5lbs." In my case more than that. There is a lot of very sexy equipment out there. Unfortunately it is also very expensive.

Personally a Garmin and a power meter would look very good on the Colnago. However, parting with 2K plus to make the additions does not fit into the family budget.

Now some of you may be racer fit and a few grams here or there will make a difference, but most of us could just lose some lbs to improve our performance.

Here is some geek speak from Astana's website about weight (click on link to the right) Fresh Brew. Check it out and put down the donut and go do the Donut ride!

It would be cool to be able to afford a power meter, but for now it has to be just ride hard. Fixedgear Dad is a minimalist, no computer, one brake, one gear, one bottle cage and I am sure he is rolling his eyes right now, but he rides just fine. Me, I like all the equipment, but first I need to drop a few grams or kilograms more like it.

Performance Tips

Whether you train for racing, train for centuries, or train for fitness we all have our routines and superstitions. Here are some don'ts from Hammer Nutrition:

1)Don't give in to the temptation to train too much and/or too close to race day. You will not be able to positively influence your fitness; however, you can negatively impact your race during that time (training meaning anything of significant duration or intensity).

2)Don't drink excess amounts of water in the hopes of "getting a head start" on your fluid requirements for the race. Consumption of water equivalent to roughly .5 to .6of your body weight is a good gauge (example: 180lb athlete should drink 90 to 108 ounces daily.

3)Don't stuff yourself with extra food leading up to the race in the hopes of "carbo loading." The time period for carbohydrate loading (i.e., maximizing muscle glycogen storage capabilities)has passed. The time for "carbo loading" 0-60 minutes after each workout. That is when your body's glycogen synthase is most active which controls glycogen storage.

4)Don't consume sodium in the hopes of "topping of your body stores" prior to the race. Americans already consume too much salt. Adopting a low sodium diet will improve your health and performance.

5)If your race or workout is more than 60 minutes Don't eat less than three hours before the race. The first fuel your body will use is muscle glycogen. Eating a pre-race/workout meal at the wrong time will negatively affect how your body utilizes its finite stores of glycogen, which will negatively impact your performance.

Hammer Nutrition has great products. They had gel products long before GU. Check out their website.