I have to say this winter has been quite unique, but if you're a native Nashvillian then you know this is how it used to be decades ago. 

A good bit of rain, long stretches of sub-30 degrees, and a legitimate snow storm.  The impact to us endurance athletes though is we have to fight to get in our appropriate training, especially on the weekends.  The good part is nearly everyone in our region has been impacted in a similar fashion, so the playing field is quite level in that regard.  I suspect during the spring/summer we will hear quite a few people complaining about not having been able to get in enough longer endurance rides.  No matter what we all have to find a way around that obstacle.

Alright, on to cleaning up my IE inbox.....

Why Eating Too Many Carbs Makes You Fat
This is a topic I have plans to write about within my coaching articles section, but for now I'll briefly hit the highlights (the glycemic index is that important!).  Though, do read the linked article.

Yes, even for us cyclists who are gung-ho about a high carb diet it really is not a healthy way to go; even if you think your training burns all those carbs you eat.  While on the bike you wantyour body to use fat as a fuel (it packs a greater energy punch), but you must train your body to be able to do it.  Our carb crazed, fast food junkie, no vege, no fruit world is leading everybody down a destructive path.  We all must take a "buyer beware" attitude when looking over the menu and pick the appropriate fuels, even to the point of determining good/bad carbs because not all carbs are created equal.

Moreover, your training intensity greatly impacts the fuel your body uses to turn the pedals.  The higher the intensity the greater a percentage of carbs are burned while at lower intensities a greater percentage of fat is burned.  If someone is always riding at a clip that's a bit too hard then they are depriving their body of the opportunity to adapt to burning fat more regularly.  Your fuel source and withdrawals from the previous glucose/fat deposits made do correlate to when the rubber band snaps in a race.  Your success in an event isn't all about actual training specificity.

I highly recommend learning more about eating with the glycemic index in mind.  There are several good books to choose from that explain what foods are best.  Depending upon the carb type itself your glucose levels will rise accordingly, which will lead to an insulin release to get your glucose levels back to a normal range.  Excess glucose (carbs) will get stored as fat.  Low glycemic foods will help you to keep a more balanced glucose level.  In general, you want  your diet on the low glycemic index end of the spectrum; along with a lot of fruits, vegetables and lean meats.

If and when you do eat high glycemic foods be sure and wait to eat those after your workouts or hard/long training rides, not beforehand.  Low glycemic foods should be eaten before workouts, preferably 2 to 3 hours prior to you workout, as those carb rich foods will provide a more lasting level of energy.  High glycemic foods eaten after strenuous workouts will help recovery more quickly as well as rebuild torn muscle cells. 

Like I said, I will write more about this subject later and how important it is to our success as endurance athletes.  In the meantime, do some homework and start to become more aware of how your carb rich diet is either helping or hindering your success.

Stretch first to run slower
I know I keep posting articles about stretching, but all of the evidence continues to point to not stretching before workouts or races.  That isn't to say stretching is not beneficial at any time, but just that it reduces your muscle strength and endurance if you stretch prior to workouts or competition.  As this particular article states, stiffness is not a bad thing prior to workouts.  What is the best way to warm up then?  If you're a runner - run!  If you're a cyclist - bike!  Save your stretching routine for a completely separate workout, though not before a workout or directly afterwards. 

Listen, I am a very flexible person and have always incorporated a lot of Pilates, yoga and general stretching into my regiment.  However, timing is important if you want it to be effective.  Set aside time away from everything else to get this accomplished, and my suggestion is either early in the morning or in the evening before you go to bed. 

Neil Shirley rides for World Bicycle Relief
The former winner of the Edgar Soto Memorial Stage Race here in Nashville has accomplished some great things lately.  Check out Neil's way to give back to the people of Zambia.

Soy and Breast Cancer
I know there's a lot of soy lovers out there in the endurance sports world.  This study out of Vanderbilt is one of just a few I have found supporting a large intake of it, but for women this is a somewhat good sign.  However, you guys out there, do your homework and lower if not eliminate soy from your diet.  High levels of estrogen in men is not a good thing because it will affect testosterone levels, but admittedly there's more to it than just soy intake.

Ergo Cleat
This is a neat looking tool to duplicate your cleat placement.

tdwsport.com photography
Here are some really cool sporting photos.  I especially like the one of the guys riding through the snow pass that appears to be about 12' on both sides. 

LeMond, Trek reach out-of-court deal
I think in the end this is good for everybody.  Regardless of who would have won the court case both sides would have slung enough mud to stick to both parties.  There's no way to tell who actually won in the settlement since all we know is Trek is donating $200,000 to Lemond's charity.  Let's hope both sides can move ahead and focus on the future, but there's nothing preventing them from starting up another feud.  Professional cycling needs all the energy, focus and attention about tomorrow and beyond, not the past.

Cleveland Plans Indoor Velodrome
It looks like they've raised under $100,000 of the projected $6.5 million, but hats off to them for getting it this far!  Let's hope they accomplish the ultimate goal.

Coryn Rivera
All I'm going to say is you had better keep an eye out for Coryn.  Hopefully you got to meet her here in Nashville last year at the Junior Worlds qualifying race, the Edgar Soto Memorial.

Lastly, let us end on a good note.  The following link is a great article about the new Peanut Butter Co. & TWENTY12 Women Professional Cycling Team.  Nashville's own Katharine Carroll is on the roster along with countless other top notch, up-and-coming and talented ladies.  The TWENTY12 should be a dead giveaway on their true ambition - the 2012 Olympics!

The road to TWENTY12
My money is on Katharine of course, along with Coryn Rivera and Mara Abbott - both of which are national champions multiple times over.