Specialized Bike Handover and Bike Fitting

By Cycling Dad:

Remember the prize?

You can’t rush nature. I was reminded of this fact again as I missed the 2013 Team Alpecin kickoff event while staying with the family in the final days of Alex’ pregnancy. When Johanna finally arrived, she was six days past her expected date. This came as a big surprise to us, as Alex was already having labour pains around Christmas and last year our first child Konstantin was born five weeks earlier than expected. In the end, everything that counts is that Johanna was born in perfect health and that Alex is recovering well from the Cesarian that could not be avoided… this is first and foremost – all that matters. Johanna and her big brother Konstantin bring joy to our lives every day.

< end of disclaimer, back to the cycling folly :D >

I was sitting, waiting, wishing. Bittersweet agony, looking forward to the birth of our baby girl while being anxious of missing the team kickoff. In my fantasy, I saw myself being expelled from the team for not being there when the big show starts. All of this took place in my head only. The team sponsors were absolutely supportive in finding an alternative to get me on board. It turned out that I could pick up the equipment and get the bike fitting directly at Specialized’s German headquarters at Holzkirchen, which would additionally give me a chance to blog about it. Here’s a big thank you to Daniel at Roadbike Magazine and Sebastian at Specialized for setting up the workaround schedule!

So, after signing up Johanna for Team Cycling Parents and dropping off the family at home, back from the hospital, I took a detour from parking the car…

Specialized Germany Headquarters

Holzkirchen is a charming, tiny village in the South of Germany. Imagine timbered houses among farmhouses and cuckoo clock workshops. Here, Specialized’s German Headquarters and EMEA marketing-hub is located in an old farmhouse, which was converted into a state of the art facility with showrooms, offices, classrooms and a few mounting stations for fixing demo and pro bikes. Let me take you on a quick tour:

Below is the outside view of the location. Notice the big stack of firewood nicely piled behind the building? Love it!

Once you enter the building, you are taken back to the modern world. There are two workstations located near the entrance, which double as visitor reception. Check out the mountain panorama in the background. I wish I had that wallpaper also next to my workstation!

Take a left turn and you walk right into a modern showroom that can also be used as a meeting room. Here, retailers visiting Specialized in Holzkirchen for training can also check out the latest product releases and discuss upcoming marketing activities. There’s also a spacious bar area that seems as if it could serve more than just coffee ;) .

The wall behind the bar gives an impression of what this place looked like before being converted into the Specialized office.

And here’s how it looks today: the cowshed has been transformed into the office section. There are workstations to the right and to the left of the central aisle, which effectively still is part of the showroom. The whole place feels really cozy.

Take another turn to enter a social room that leads to the training classrooms. There’s a tabletop soccer station and spacious changing rooms and showers packed with cycling gear which I think is another perk of this location.

I briefly peeked into one of the classrooms with a training session in progress.

There’s also an extensive warehouse upstairs, where demo bikes and pro team equipment is stored and prepared for action. I only quickly walked through there, as the main reason for my visit was soon to begin…

Specialized Body Geometry Bike Fitting

Meet Sebastian Maag, Technical Marketing Manager at Specialized. Sebastian usually takes care of introducing newly released products to Specialized retail partners and training store personnel in sales and customer services. Today, Seb will give me a professional Specialized “Body Geometry Fit” bike fitting. Seb promises that this will help me climb faster, descend more confidently and ride with less fatigue on my new Specialized S-Works Venge.

Sounds good! Bring it on.

Ah, let’s have a coffee first.

Here’s what my bike setup looked like up to now. The green letters gives my specifications in cm, black are Alex’. We got this note during a fitting session at a Cervelo dealer in Germany in 2012. I must admit that the sheet we used to scribble down our specs looks rather basic. So far, these specs worked quite well.

Specialized’s fitting philosophy goes much further than saddle to crank and saddle to handlebar geometry. They also take a rider’s unique physiological features and acquired pain points (e.g. through attrition) into consideration. Individually matched shoes, sole inlays, gloves, handlebar tapes, saddles and shorts create the playing field for achieving the perfect conditions for every rider. I am really curious if this will help me in my preparations for the Oetztaler Cycle Marathon.

Here’s a short video about the “Bike Geometry Fit” service from the Specialized website:


Below is a photo from the bike fitting room. This is where Specialized retailers get their training for offering the “Bike Geometry Fit” service to end customers. As you can see, the bike is fixated on a static trainer. There are two cameras connected to a computer workstation. One is taking the front view, the other the right-hand side view. Also, there is a measurement chart on the left hand side of the wall that is used for measuring flexibility and a number of physiological features that are relevant to your position on the bike, for example static and dynamic knee positioning. You can also see a selection of shoe inlays in the middle of the picture that can be used to correct said foot and knee positioning.

And this is the moment when I first put my hands on my dream machine for the 2013 cycling season. As full carbon wheels and static trainers don’t get along well, the back wheel was changed to the standard Roval wheelset that comes with the S-Works Venge. I will write a detailed review about the bike soon. Today’s post is about the bike fitting.

After taking some measures from my body and asking me about my general riding experience on the bike, Seb first took care of my main pain point – the saddle. On my Cervelo S1, am currently riding a Selle Italia C2 Gel Flow, which has a width of 136mm. It worked great for me on shorter rides up to three hours, but gave me sores on longer rides beyond three hours. I already tried chamois cream to help ease the pain, but this only helped marginally.

Seb first measured the distance between my sit bones, using a gel-padded scale for me to sit on. The bones leave two indentations in the gel pads, marking the areas where the pressure on the saddle is highest. Here’s an anatomical mockup of the pelvis. You can clearly see the sit bones on the bottom.

Seb’s recommendation for me was the Specialized Romin Evo Pro Team with a width of 155mm. The picture below gives you an idea of how the sit bones ideally should rest on the saddle, to ensure an even distribution of pressure. If the saddle is too narrow, it will put pressure on the sensitive perineal area, causing discomfort and sores. Upon trying the new saddle, I must confirm that it feels really comfortable without compromising on weight or design. I am curious to see if this new saddle remains comfortable on longer rides. During the Oetztaler Cycle Marathon, I will most likely spend around ten hours in the saddle. It will be the ultimate test.

Now that we solved the first problem, Seb swiftly moved on in the fitting. Next up was alignment of the knee. For this, I was asked to step on the Arch-O-Meter. As the arch of the foot flexes under pressure, it can cause the knee to rotate in movement. This costs precious energy and can lead to fatigue during cycling. As you can see from the color of the footprint (probably triggered by the distribution of pressure), I have a medium to high arch. Today I learned something about my feet – there’s a lot of flexing going on…

Seb told me not to worry and quickly came up with a pair of supportive insoles (pictured below on top). You can feel the difference once you step from the original flat insoles (pictured below on the bottom) onto the supportive insoles. They snuggle under your arch, giving your foot support when it needs it most – on long mountain climbs.

What followed next was a series of video sessions, where Seb asked me to get on the bike and pedal with a little bit of intensity. Seb first adjusted my cleat positioning, then he adjusted my seat height by a stunning 50 mm upwards, aiming to achieve the ideal 145 degree knee angle (pictured below). Before, I was cycling with a 134 degree knee angle as recommended by the Cervelo dealer in the last (basic) bike fitting. And I have to approve – the new position indeed feels better. The picture below is not the final positioning, but rather a quick snapshot that I took during one of the video playbacks. Seb pointed out that I should bend my arms slightly in order to attain a more comfortable and dynamic position on the bike. I did this instinctively when I was a younger rider, but sitting in an office chair every day clearly has taken its toll..

At this point Seb was almost happy with the results, but he still noticed my right knee slightly rotating inwards during the pedaling movement. He put me on a bench and did some more physio-therapeutic testing, diagnosing the need for a valgus-adjustment in my forefoot. This can be achieved by introducing shims under the insoles, (pictured below), which help move the foot into the ideal position.

The result of the 90 minutes Bike Geometry Fit session is simply stunning. The bike feels super comfortable under my hands, feet and bum. I could hardly wait to get out on the road and give it a test, which by the time of writing this article had been done: 2 x 100k rides on the Easter holidays – feeling perfect, with no unusual signs of sores or fatigue whatsoever. If the professional bike fitting holds up to its promise, this will make a huge difference during the upcoming cycle marathons. If you are curious about getting a Bike Geometry Fit session for yourself, head to your nearest Specialized retailer. It is amazing what these folks can do for you!

But for now, time had come to thank Sebastian for his help, load up all the 2013 Team Alpecin equipment into the car and head home to Vienna. What an amazing experience this was!

As you can see, the car was absolutely packed with all the goodies to take home…

4 hours later I unpacked everything and spread my new possessions out in the hallway. This is madness – the cream of the crop in cycling equipment and everything you could ever wish for as a cyclist! For the complete list, head back to my post introducing the call for applications to the 2013 Team Alpecin.

We already ‘unleashed’ the CyclingParents.com testing team and together, we’ll review each piece of equipment in the team kit over the next weeks and post the reviews here. The Specialized S-Works Venge will soon receive a very special place, but details will follow in another post. By the way in the background you can see Alex holding her hands in her lap, staring at my new bike in awe ;) .

Thanks for reading and stay tuned!

Exercising after childbirth – when to start and what to obey

By Spinning Mum:

At odd times I actually take my doctor’s advice serious and when I was showing signs of premature labour some weeks ago I really listened to him and forced myself to slow things down a bit. However, it was not until about 4 weeks ago that I totally paused my training for the upcoming weeks.

I am in the middle of week 40 now and miraculously survived 35 days without doing any sports but two sessions on the good old Tacx. Well, hardly survived I have to rephrase since I often feel fretful, ill-tempered and moody these days as I never had problems getting up from the couch or tying my shoes before. Plus, there is also the fact that I am super jealous that Kai has been admitted to Team Alpecin and my cool new BMC’s spot in the bedroom will most likely soon be taken by his S-Works Venge. Not to forget that due to Alpecin’s shampoos and tonics his hair could soon be looking much better than my fluffy postpartum mess. Grump! [Picture some comically drawn potty mouth font expressing my displeasure here.]^^

Come what may. If I might have to accept some hormone-induced hair loss again [Hey Dr. Kurt Wolff, this is your keyword... ;) ] it does not mean that I have to accept all other physical complaints, such as a weak pelvic floor, puppy fat and a flabby belly.

Being as vain as most other woman on the planet, getting my figure and fitness back as fast as possible was already my goal after having Konstantin. After leaving the hospital with our little rascal, I was virtually lacing up my running flats as soon as I closed the clinic door behind me in order to go for a run and test our Chariot on this occasion. Not caring much about postnatal gymnastic because as soon as I could see my feet again, I felt strong and ready to start where I had stopped before.

Big mistake…! Since my pelvic floor was still far too weak to keep up with high impact sports, I had to plan my jogging route around public toilets if I did not want to put one of Konsta’s nappies on. Luckily my ingenuousness did not cause any permanent damage and recovery yoga lessons paired with some cycling and low intensity training at the gym got me the results I was wishing for in no time. Nevertheless, this time around I did my homework and started some research about exercising after childbirth as I do not want to buy diapers for three family members in the future :)

So, here is what I learned from my doctor, midwife and various books and webpages.
However, please note that every pregnancy, delivery and body is different and the following advice and suggestions do not make up for an extensive consultation from a medical professional.

1. Being patient is the biggest challenge - Allow yourself the time to heal

Loosing weight and feeling at ease with their post baby bodies is on top of the mind of most young mums. But you have to remember that even if it is the most natural thing on earth to give birth, it is still very demanding and puts a lot of stress on the body – especially if perineal tear occurred or a C-section was unavoidable. The good news is, that does not mean you cannot start working on your abdomen soon after leaving the labour ward.
After you have been given green light from your doc, midwife or nurse, kick it off with doing regular Kegel exercises as they will support your recovery by strengthening your pelvic floor muscles which in turn influence many different body functions including a strong bladder and a good posture. Doing Kegels is fairly easy and you can do them anytime and anywhere, e.g. when nursing your baby or whilst taking a shower. Simply take a deep breath and when you exhale, squeeze your pelvic floor muscles as if you want to stop the flow of urine and hold it for five seconds before you let go again as you inhale. Repeat these contractions about five to 10 times. After your lochia has stopped, you might want to try some pelvic floor trainers commonly known as Ben Wa or love balls. Don’t be embarrassed :) There are a couple of really sophisticated ones on the market, such as the pelvic weight set “Ami” by Je Joue or Fun Factory’s “Teneo” smartballs, which are carried at a lot of drug stores and respectable online shops.

2. Start with some light activities once you feel ready

…And I mean light. Though I know how hard it can be to stay patient, you will have to remember that slow and steady wins the race. Depending on whether you had a vaginal birth or a Cesarian, regular half-hourly to hourly walks with the pram, yoga and pilates are the most recommended post-partum activities and can be picked up right after your follow-up examination and consultation at your gynaecologist’s which normally will be scheduled about four to six weeks of your delivery. The good thing is, that a lot of hospitals and other institutions offer classes especially for mothers and babies, so that you can take your little squaller along and benefit from meeting and chatting to other mums. Moreover, you can include most of the exercises you will be taught to strengthen your core and abdominal muscles, such as pelvic tilts, glute bridges and leg slides, into your daily routine for even faster results.

3. Let’s get down to business

Depending on your prenatal fitness and your activity level throughout the past nine months, you are now prepared to work out several times a week at a moderate-intensity. Swimming, low-impact aerobics, a turn on the cross trainer and notably cycling are ideal for a smooth start. Start with 30 minutes sessions three times a week and extend your routine once you make progress. Make sure that you stay hydrated, allow for enough recovery and contact your physician if you experience abdominal pain, vaginal bleeding nausea or dizziness. Nowadays a lot of gyms offer child care solutions, so that you can enjoy some me-time without worrying about your little one.
If you are keen on cycling, cross-country skiing, walking or running, I can only recommend to invest in a Chariot instead of a regular stroller. They come with a lot of equipment, e.g. a special baby seat called the Infant Sling, which even allows you to use it as a pushchair for your newborn. [Read more about our experiences with the Chariot Cougar here.]

Last but no least keep in mind that you still have a certain level of the hormone relaxin in your body. During the past nine months its job was to loosen your joints and ligaments in preparation of giving birth. But it can cause the connective tissue to remain soft even months after giving birth. Thus, please be extra careful when you start sports again that put stress on your knees and ankles. Also take care if you were suffering from abdominal separation as it can take some time to heal properly. Crunches and sit-ups have to be avoided until you are fully cured.

This warning passed on there is only one thing left to say: Enjoy your workout and don’t forget to share your personal experiences in the comment section!

We love to hear from you!

By Cycling Dad:

Today’s post will be a bit different from what you have read previously on cyclingparents.com, but I wanted to share this story with you.

In a nutshell Joachim, a cycling parent from Canada, has found our blog on the net and sent us valuable feedback and input for our further training. His message matters a lot to Alex and me, because Joachim is a person whom we have never met first hand, who still felt inspired by our blog to share his experiences on the Oetztaler Cycle Marathon with us. It is part of the true spirit of cycling and we immediately felt connected with Joachim. With Joachim’s consent, I have attached the first two emails of our conversation.

We love to hear from our readers. Who are you? Please leave a short comment below.

________

Here’s Joachim’s first email:

Hi Cycling Parents,

Just wanted to wish you good luck with the Oeztaler plan! I am a cycling parent in Canada now, but I lived in Vienna for a few years and did that event 3 times. I just wanted to share 3 things with you, just to add to your arsenal of information, and help you prepare:

1- you really need a powermeter (you can get second hand wired Power Taps on ebay, www.bikeboard.at‘s sale forum, etc etc). This will let you monitor your progress accurately so you aren’t just riding around, or thrown off by low pulse from undertraining or overtraining, etc. It shows you whether your training is actually working, so you can adjust it as you go, and aren’t just following a plan that works for somebody else’s bodytype but not yours. It will teach you a ton as you progress towards your goal (which will be good information to know for the future too). And it is fun watching your efforts for certain climbs and rides, especially on the indoor trainer (3, 5 or 20 minute efforts become like a video game). I can’t recommend this investment enough! (more helpful than light wheels, fancy carbon parts).

2- I had the sense that most people in Austria were a bit behind in training theory: I did better each year at the Oeztaler by riding less and less, and then moved to Belgium and raced for 2 years on even less riding, while stronger than ever. You can train your “Functional Threshold” by going out for 6 hour rides, doing shorter intervals (like your 5minute ones, or even mild intervals that train your cardio, like 14x 1 minute at tempo pace), or 2x 20 minute time trial intervals, or just 2-3 hours at a brisk tempo pace. Much more fun, and doesn’t eat up all of your time. This is all explained here http://www.biketechreview.com/performance/supply/47-base-a-new-definition. (Comment Cycling Dad: The link to Bike Tech Review seems to have a problem… I can recommend Chris Carmichael’s book on interval training instead: http://www.amazon.de/The-Time-Crunched-Cyclist-Powerful-Athlete/dp/193403083X)
My best Oeztaler happened while doing no rides longer than 3 hours, aside from one other Radmarathon (Deutschlandsberg) the week before Oeztaler, just to get some practice sitting on the bike for many hours. Because you used to race, I think this would work for you too.

3- Having knowledge/experience really helps at Oeztaler, so talking to others and learning from them is great (Jurgen Pansey’s blog, bikeboard forums, www.jimmisteiner.com/?q=node/269, my first attempt www.joachim.ca/test/?p=38, my last www.mountainbiker.at/de/mlr_racers/show_report?id=598). It doesn’t matter if others are a bit faster or a bit slower, as the goal is the same (to finish strong, safe and healthy).

Sorry for the long email- this is stuff I learned through trial-and-error and from a coach that I wish I knew when I was 19 years old. I’m now living in Canada, and have a 2-year old, so no more Oeztalers, but I look back on that as the highlight of my cycling career!

So good luck in your preparation- I’m looking forward to seeing how it goes. Reading about your training rides around Wien and Moedling in the snow bring back great memories.

All the best, Joachim

________

and my reply:

Hi Joachim,

Thank you so much for your email. Alex and I were very surprised to receive feedback from someone whom we did not drag onto our mailing list in the first place ;) .

You are the first ‘outside’ visitor of our page whom we get to know. Nice to meet you!
Your message gives us motivation to keep training and blogging. Both has become a bit harder lately, with Alex’ pregnancy going into the third trimester, work keeping me extremely busy with the final sprint to the end of the calendar year, and Konstantin starting to crawl all over the place, wanting to be looked after.

Thank you also for your advice in preparing for the Oetztaler Cycle Marathon. The recommendation regarding the powermeter meets my open interest and I have been looking around a bit already, especially as the Garmin is ANT+ enabled. The link to Bike Tech Review that you sent along sums up the main benefits of threshold training quite well. As cycling parents, all of us are very time crunched. So getting most out of the limited time we can spend on the bikes is crucial.

And last, but not least I enjoy any personal story about the Oetztaler that I can find. Kudos for your 277th place in 2006 and especially the 50th in 2008!! I have visited all the blog links you sent along and have been to Juergen Pansy’s blog a couple times before. I also love Cervelover’s blog for all the detail he provides about his personal experience on the Oetztaler. If you can read German, here’s the link: http://cervelover.blogspot.co.at/2012/08/climax-beim-otztaler-radmarathon-2012.html. His placement most likely is closer to my own performance to be, if I can manage to finish the distance and altitude gain at all, which of course is my prime objective.

I have two questions that I would like to send back to you. The first: Are you still cycling these days? What is your experience today, trying to combine family, job and cycling? The second: Would you mind if I post this conversation in the blog? I really enjoyed your message, and would love to receive more feedback, also from other readers, in the future. Please do keep in touch.

Will keep you posted.

All the best,

Kai

I love my Garmin Edge 500

By Cycling Dad:

I could not wait for the weekend to arrive so I could take my brand new Garmin Edge 500 out for a ride. Today’s tour was 110k and my verdict is that this is the best bike computer I have ever owned…  it surely is also by far the most expensive cycle computer I have ever owned.

So far the Garmin has cost me a bit more than EUR 2 per km and it is clear that I need to work on these figures to justify the purchase. I’ll leave the maths to you. But look at the wealth of data this contraption provides about today’s ride (click on ‘view details’ on the bottom right corner to see the full pony show):

This is what you get: at 48x69x22mm, the Edge 500 is not exactly the smallest bike computer on the market, but at 65g including mount, it sure is still not too heavy. In fact is snugs right in the space between your handlebars and fork top screw. Included in the kit is a heart rate chest strap, a wireless cadence and speed sensor as well as two base mounts so you can use the Edge 500 on a second bike. In fact you don’t need the sensor on the second bike as the 500 will compute the speed from the GPS data, but it is essential for the cadence and I understand from the manual that the sensor will increase the accuracy of the speed readings. Setting up the system is super easy and I was done within 10 minutes. Here’s a size reference:

The Garmin Edge 500 is charged and data synchronised via a USB cable that comes with the box. It has a built-in lithium-ion rechargeable battery that lasts for around 15 to 18 hours on a full charge. Before going for the first ride, all you have to do is set up the custom screens you want to use. You can have up to five screens to cycle through and each screen can be loaded with up to eight data fields which can be configured freely to display a range of information about your ride. From the usual speed, distance, time, to more sophisticated heart rate, cadence to useful bonus features incline and alt difference there’s nothing left to wish for. All information is available as per actual, average and lap. You can even connect the Garmin Edge 500 to ANT+ enabled equipment such as static trainers and power measurement cranks and hubs, but I will leave that for next season. One key feature that I have not tested so far is the option to display a pre-set course by GPS coordinates. While the 500 will not display the surrounding environment on a neat map (you have to get the bigger brother Garmin Edge 800 for that), it is supposed to display the route in a breadcrumb trail and tell you when to make turns to find the way. I am curious to find out just how well that works, but it may become a key asset for the longer exploration rides with Alex in the summer.

Also included in the package is software to enable synchronisation of your Garmin with Garmin Connect, an online portal to store and share all your cycling tracks. This is cool because it gives you a complete overview of your training performance over time. Transferring data between Garmin Connect and the device is fast and very easy.

Both thumbs up for the Garmin Edge 500.

I ordered my Edge 500 at Chain Reaction Cycles, my trusted purveyor of cycling goods. CRC is also my recommendation for a wide range of other cycling equipment, so make sure to order your gear from them and please support me by clicking on the link below before making the purchase :D .

www.chainreactioncycles.com

Stay tuned for more product placement ;)

Cycling during pregnancy or “Are childbearing cyclists more prone to accidents?”

By Spinning Mum:

Okay, I have to admit it… The pregnancy fairy magically transformed me into a gym bunny and while I have not been seen on the roads around Lower Austria within the last six weeks or so, I have not entirely given up on cycling, yet. As I am writing this article, I am 24 weeks (6 months) along and though the spinning classes I am usually joining three times a week don’t actually make up for the smooth asphalt, steep hills and scenic views, I am currently feeling much safer on the stationary bike.

However, indoor training is not a good cure for getting green with envy when I see other riders fighting their way through the hilly woods. Not mentioning what happens every time Kai leaves the house with his beloved Cérvelo or when I am flipping through Tour magazine…

That is why I started wondering whether it is really necessary to let Julie collect dust in the garage for the weeks to come and started some research about cycling during pregnancy.

As mentioned in my previous post about exercising during gestation opinions about outdoor cycling differ tremendously and though most medical practitioners and trainers agree that cycling in general is a great way to keep fit whilst easing strain on ankles and knee joints, the biggest concern they share is the risk of falling.

Aha, this is right what I was worrying about when I decided to change my routine in week 17 though nobody actually ever told me to stay off the road. So, let’s dig a bit further here…

According to the American Congress of Obstetricians and Gynecologists (ACOG) biking is a great low-impact sport and usually safe during a low-risk pregnancy – even for novices. Yet the ACOG suggests that beginners should rather stick to stationary cycling in order to minimise the risk of potential injuries to mother and baby.

They also recommend that even experienced riders should rather change their training to a static bike from their 2nd trimester onwards as their growing bellies might influence their balance. Furthermore, they point out that the bony structure around the pelvis does not protect the baby after the 12th week of pregnancy, so that little belly dwellers could be seriously harmed in a crash.

Okay. That makes me feel a lot better about not investing in warm bike wear this winter, but…

On the other hand I tend to believe that going on foot or by car can also bear its hazards when it comes to traffic related casualties and unless childbearing cyclists are more prone to accidents than their non-bumpy co-riders, the benefits I mentioned in my previous post might still outweigh the risks unless you are a Kamikaze rider.

For sure it is common sense that you should avoid bumpy off-road tracks or busy streets and refrain from racing or training in a pack but a moderate defensive training session on dry roads with only little traffic should still be fine, shouldn’t it?

Well now what to do?

It’s not an easy choice, but personally I think, I will stick to the spinning bike and static trainer for the last stretch of my pregnancy. Despite the fact that I came across articles claiming that most falls won’t affect the unborn and (knock on wood) I have not been kissing the asphalt so far, I do not want to push my luck.

Moreover I am simply not cycling as much as some of the pro riders who literally rode their racers to the labour ward and who probably have much more experience when it comes to handling dicey situations.

Thus, my dear Julie, I will see you in March and hope you will not give me sad looks whenever I enter the garage.

Working out during pregnancy – benefits and what to obey

By Spinning Mum:

As Konstantin is starting to roll around the house these days, does not want to take naps anymore and desires constant entertainment, it took me ages to finish this post… Maybe I should change the subject to “keeping fit by crawling after your baby” ;)

When I found out that I was pregnant with the little rascal, I was a bit worried that I might have to give up on exercising. The first thing I asked my gynaecologist upon having confirmation that my morning sickness wasn’t a sign of a hangover was: “Am I still allowed to engage in sportive activities?”

At that time Kai and I took our bikes out for a 60km ride almost every morning before work and occasionally joined some of the training rides of the Tung Chung Triathlon Association, and I was certain that I will instantly turn into an obnoxious sourpuss if my doctor would tell me to skip any exhausting activities.

Fortunately my reservations were unfounded. My doc informed me that working out during (a risk-free) gestation is generally a good thing to do as it bears a lot of benefits, including the fact that regular training sessions help to prevent physical complaints during gravidity and prepare the body for the exertions during labour and birth.

I was told that working out with a baby bump will not only help to keep the weight gain in check but also limits problems with joints, tendons, circulation and digestion. It will reduce the risk of gestational diabetes and pregnancy-related high blood pressure. Moreover it will help moms-to-be to get a good night’s sleep and to feel better about their changing bodies.

Personally, I only gained good experiences along the way and can only support the above mentioned benefits. With Konstantin I was able to run up to the end of month six (though I had to slow down immensely once the belly grew bigger and bigger) and even spent half an hour on the static trainer two days before giving birth.

Of course not every kind of workout is recommended and you should always check with your doctor and/or midwife which activities are still okay for you to pursue and what to bear in mind when hitting the gym but in general there are only a few rules to obey:

1. Due to possible injuries to you and your unborn baby avoid contact sports and activities which can make you slip or fall (e.g. soccer, basketball, judo, horseback riding, skiing, rock climbing, in-line-skating etc.). Remember that high impact aerobics can weaken your pelvic floor. [Views on cycling in particular are controversial and I will dedicate a separate post to it at a later stage.]

2. Monitor your heart rate. Your pulse should not exceed 140-145 bpm as your heart has to pump extra blood into the placenta. However, your pulse can go bonkers once you are with child. As a rule of thumb you should take it easy once you cannot carry on a conversation without panting.

3. Listen to your body. Stop whatever you are doing if you feel unwell. As soon as you feel dizzy or uncomfortable take a rest and have a big sip from your water bottle. Needless to say that you should abort your workout as soon as you suffer from abdominal or chest pain.

4. Always warm up and cool down as your joints and ligaments are much softer and thus more prone to injuries over the next months.

5. Drink plenty of water before, during and after working out. It’s important you don’t become dehydrated. Especially in warm weather this may cause your body temperature to rise which may not be good for you or your baby.

This in mind and unless you are experiencing serious complications, there is no reason to sit around - So baby, let’s move!

Food for Champions

By Cycling Dad:

The team and I spent the weekend loading up on cheese and chocolate. That pretty much sums it up. The fact that we spent three days in Zurich is a mere side note, which nonetheless deserves a mention. Standing at the sunny banks of lake Zurich, I briefly found myself looking at the beautiful mountain panorama, wondering what it would be like to ride my bike. But alas, back to the culinary delights this beautiful little country in the heart of Europe has to offer.

They sell delicious chocolates by the kilo, and they sell them dearly. Body of proof is this snapshot we took at Läderach, purveyor of chocolaty goodness. 215 Swiss Franc corresponds to 178 EUR, 228 USD, 142 GBP in today’s exchange rate, just to give you a reference. But hey – you get three kilos, which would last for about one week at the rate that we have been tucking into the merchandise.

And then there is cheese fondue and raclette. I can particularly recommend the Raclette Stuebli on Zähringerstrasse 16. Paparazzi photos which were leaked to press Saturday night show the scribe and Konstantin as his perpetual photo stalker with no less than two pots of hip gold to be. Flush it all down with cherry schnapps, and you are good to go.

It was a fun weekend, and we have deposited the cholesterol cheese and all the love for this wonderful place deeply in our hearts.

The attentive reader may already have noticed the problem. My current nutrition and workout regiment (I did two hours worth this last week) must only be the tip of an iceberg, figuratively speaking.

Stay tuned.

Indian Summer?

By Cycling Dad

This afternoon I went on a low intensity 35k loop through the Vienna Woods with 265m altitude gain.

While the figures may not be very impressive, the ride was noteworthy for two reasons: For one, check out the snapshots I took along the way. The colors of the woods were simply amazing. I have never been to New England during the famous Indian Summer, but this is how I imagine it to be. This is cycling at its best. Imagine fresh (very fresh), crisp air, colors exploding all around you and pristine tarmac under your wheels…

Secondly, and more importantly… did you notice the white powdery substance in the picture above? This is snow (for our friends in Hong Kong). It will be a common phase condition for water in the wild this winter and usually coincides with low temperatures. Sometimes even extremely cold temperatures. I thought quite a bit about this during the ride and worked through a mental shopping list of essential equipment, needed if I am serious about cycling outside and surviving winter. At the moment, temperature are still around zero degrees celsius, but last winter they stayed around minus ten for weeks. I am having mixed feelings about my current gear and am planning to write about it in one of the upcoming posts. I also have mixed feelings about road conditions during this time of the year as there is quite a bit of foliage on the road. It may be a good idea to monitor speed on descends.

 

 

 

 

 

 

 

Back home my body shifted immediately into fat bunkering mode (or rather shifted one gear further up). I reckon this is the logical consequence to parts of my clothing giving up on the cold weather conditions. The tuna pizza was excellent, as usually is the case after taking the bike for a ride. There still may be some work to be done on the nutrition side of the master plan. And on the training plan. Any suggestions :) ?