Welcome to the May 15th, Mid-Week Report!
PHOTO OF THE WEEK
VIDEO: NINER M.C.R.
WORKOUT WEDNESDAY: DOES ELEVATING YOUR LEGS IMPROVE RECOVERY?
A recent article on the top 3 myths about post-workout protein and recovery started a lot of discussions between our athletes and their coaches. Those conversations revealed even more myths that people still believe about post-workout recovery. This week let’s look at the age-old idea of elevating your legs after workouts.
Truth or Myth: You need to keep your feet elevated
This used to be post-workout dogma, and even standard practice during downtime at any cycling or running practice or workout session. Goodness knows how many hours I spent lying on my back with my feet up on a wall in pursuit of post-workout recovery.
The concept was that lactic acid would drain from your legs, or that blood polluted with metabolic waste would otherwise pool in your legs, so elevating them facilitated the circulation of that bad stuff out of the legs and allowed fresh, oxygenated, nutrient-rich blood to take its place.
There may be some benefit to lying around with your legs elevated after a hard workout, but it’s not draining lactate or lactic acid from your leg muscles or preventing blood from pooling in your legs. Lactate produced during exercise is circulated throughout the body in your blood, and can be used by any muscle – including your heart – for energy.
In other words, the lactate you produced during your workout only accumulated in your legs because your leg muscles were the ones doing the hard work. It was immediately circulated throughout the body, and both during and after exercise it was broken down to usable energy in muscle cells. You don’t need to drain lactate from your leg muscles because it already happened, and because if it’s around your muscles will reintegrate it into normal aerobic metabolism and break it down for energy.
PRODUCT TEST: FULCRUM RACING ZEROS
When Fulcrum’s latest carbon hoops rolled into the RBA office, we literally stopped what we were doing to take a closer look. In an office stacked with numerous carbon wheelsets, these are wheels that deserved a close-up inspection; they have the look and feel of something special.
Fulcrum’s newest addition to the Racing Zero family brings disc brake compatibility in addition to being wider with improved tubeless interface. Fulcrum’s hand-built tradition carries through to the Racing Zeros. Although they are available in a rim brake version, we were excited to receive the new disc set.
Fulcrum improved upon the previous Racing Zero line by following the modern trend of wider rims that are encouraging the use of wider tires (and the lower pressures that come with them). The Fulcrum Racing Zero Carbon DBs have a 30mm-deep profile, 26.5mm external width and a 19mm internal width (2mm wider than the previous model).
Fulcrum claims the rims can handle running tires from 23mm to 50mm wide, but suggest 25mm to 28mm tires for maximum aerodynamic efficiency. The new Racing Zeros are 2mm deeper than the previous rim brake model as well. The blunt nose of the rim measure just 8mm wide. This, along with the new depth, creates a minimal aero advantage over shallower wheels.
Our test wheel hit the scales at 1488 grams, including the 23 grams of tubeless valves and lock rings for the rotors. Never mind the added weight due to the disc brake bits; the wheelset’s versatility-to-weight ratio is impressive.
The Italian-made hoops feature 21 aluminum spokes in the front and rear in a two-to-one pattern, meaning 14 on the side bearing the most load with 7 opposite. For the front, you get 14 spokes on the rotor side, while the rear has the 14 spokes on the drive side. Each spoke hole in the rim has an additional carbon reinforcement on the exterior that is not only functional but aesthetically pleasing, too. Fulcrum calls this their ARC technology. It not only strengthens the rim around the spoke nipple, but it also uses the least amount of material required to efficiently reinforce the rim.
RECAP AND RESULTS: GIRO D’ITALIA STAGE 5
German Pascal Ackermann won a sprint finish in the pouring rain in the Giro d’Italia fifth stage on Wednesday, claiming his second victory in this year’s race as former winner Tom Dumoulin withdrew a day after picking up a knee injury in a crash. Bora-Hansgrohe rider Ackermann edged Colombia’s Fernando Gaviria of UAE Team Emirates.
The final nine kilometres did not have an impact on the overall times because they were neutralised because of poor weather conditions. Slovenia’s Primoz Roglic, riding for Jumbo-Visma, holds a 35 second overall race lead after the 140km stage ahead of Britain’s Simon Yates of Mitchelton-Scott with Italy’s Vincenzo Nibali of Bahrain-Merida third at 39 seconds.
“It was scary all day under the rain,” said 25-year-old Ackermann, competing in his first Giro, and who has five wins so far this season. It was a two-time sprint today. I had to brake at 250 meters to go but luckily Gaviria became the perfect lead out man for me. I had a lot of power in the end.”
Belgian Louis Vervaeke had led a long breakaway after the race started in Frascati, to the southeast of Rome, before being caught 23km from the line.
Thursday’s sixth stage covers 238km from Cassino to San Giovanni Rotondo, in the Puglia region of south-western Italy, with the riders hitting the Coppa Casarinelle climb with a 4.4km gradient 15km from the finish line.
RECAP AND RESULTS: TOUR OF CALIFORNIA STAGE 3
France’s Remi Cavagna won the Tour of California third stage on Tuesday, powering away from a two-man break to ride solo for 75 kilometers on the way to his second win as a pro. Deceuninck-QuickStep rider Cavagna, 23, finished 7 minutes, 11 seconds in front of American Ben King (Dimension Data) and third-placed German Simon Geschke (CCC). The peloton, including overall race leader Tejay van Garderen of the United States, crossed the finish line in Morgan Hill, Calfornia, 7 minutes 47 seconds behind the winner.
Cavagna and American Alex Hoehn of the USA national team attacked 49 km into the 207 km stage from Stockton. With no threat to the overall standings — Cavagna was 12 minutes behind van Garderen to start the stage — the pair put themselves as many as nine minutes ahead of the chasing pack.Cavagna, second in the Tour of Belgium in 2017 and winner of the West Flanders UCI Europe Tour one-day race last year, took advantage of the
toughest climb of the day, the hors-categorie Mount Hamilton, to drop Hoehn. The American was overhauled by Geschke and King with 3.5km to go as Cavagna rode alone to the finish line.
The results left the top 10 in the general classification unchanged, with van Garderen holding a 6 second lead over Ineos rider Gianni Moscon of Italy.
After two days amid the mountains, Wednesday’s fourth stage along the Pacific coast between Laguna Seca and Morro Bay should offer the sprinters a chance to shine
TOUR OF CALIFORNIA MAY 12-18th
The 2019 Amgen Tour of California will cover a variety of terrain showcasing many of California’s most well-known and iconic settings and landmarks allowing different types of specialists in the peloton to shine throughout the week. With several fast and flat sections on tap in Sacramento, Morgan Hill and Pasadena catering to sprinters (not to mention a start overlooking the famous WeatherTech Raceway Laguna Seca ), climbers will face challenges in South Lake Tahoe, the Diablo Mountain Range outside Stockton where they will reach an elevation of 4,625 feet, and on multiple climbs between Pismo Beach and Ventura. Fans and teams alike will count down to the men’s and women’s Queen Stages from Ontario to Mt. Baldy, which will feature a grueling 26-mile fan-favorite climb to the summit finish, a day that will shake up the leaderboard and can make or break the quest for the overall victory.
RIDE ATOC STAGE 7 WITH RBA
The 2019 Amgen Tour of California is fast upon us and to celebrate, Road Bike Action is hosting a 30 mile group ride up Angeles Crest Highway to Clear Creak to watch the women pass through then back down to watch the men at the Rose Bowl Circuit.
Take time to explore the Rose Bowl Expo area for team schwag and the chance to meet your favorite pro riders. Stage 7 is expected to finish around 1:30.
When: Saturday May 18, 2019
Where: Rose Bowl Aquatics Center
Pace: No drop
TRUCKEE DIRT FONDO JUNE 8th
The race will consist of three enhanced routes compared with the inaugural event, taking participants as high as 8,006 feet above sea level over Sardine Peak inside Tahoe National Forest. The course is best suited for mixed-terrain, cyclocross, or mountain bikes. Each participant will be encouraged to select a bike that best suits their style of riding, but the courses will all favor the cyclocross format.
The post-race festival will feature loads of family-oriented activities, food trucks, live music and beer provided by FiftyFifty Brewing Company. Immediately following the start of the main race on Saturday, the event will feature a fun, non-competitive, fully supported family ride along the Legacy trail system and through the Truckee Bike Park.
“The Truckee Dirt Fondo is going to be recognized as a staple that pins Truckee to the consciousness of anyone who owns a gravel bike.” – Carlos Perez, Event Director.
King Ridge Foundation, founded by ex-professional cyclist (and Truckee resident) Levi Leipheimer, in close partnership with Bike Monkey will produce a fundraising gala in association with the event in a showing of support for Adventure Risk Challenge, a California 501(c)3 nonprofit that serves at-risk youth.
GRAN FONDO HINCAPIE SERIES 2019
Gran Fondo Hincapie is a series of events that welcomes riders of every skill level for a weekend of riding and celebration of all things cycling. Join current and past professional cyclists, weekend warriors, and first-time riders on routes planned and tested by George Hincapie himself. The Hincapie family currently hosts events in Greenville, South Carolina; Chattanooga, Tennessee; Fort Worth, Texas; and Boise, Idaho; with plans for continual expansion to other areas across the United States and the world.
MAMMOTH GRAN FONDO REGISTRATION OPEN NOW
The Mammoth Gran Fondo takes riders along the east side of Yosemite and the High Sierra with incredible views of the Sierra Nevada, Mono Lake, and White Mountains. 75% of the Gran Fondo route is closed to through traffic matching the incredible scentery with the appropriate calmness. Other highlights include: free event photos, all three distances timed, Signature Event socks, 6 Feed Zones with Full SAG/Tech Support, After-Party with Food/Beer/Live Music in the Village at Mammoth!
Is there an awesome event happening closer to you? Send a link to firstname.lastname@example.org