Re: [Randon] Cold Weather Exercise-More
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John Hughes
Aug 23, 2010, 3:04:36 PM8/23/10
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Grupo,
May I please make several comments regarding thirty-six's post
thirty-six <thirt...@live.co.uk> Aug 22 02:41PM -0700:
>While I find the article interesting I do find a rather glaringly
>obvious ommission regarding lung ventilation. When exercising in
>extreme cold, it is better to keep the exercise level to an extent
>where all breathing can be sustained through the nose. The nasal
>passages will help maintain fluid balance and ease breathing by
>moistening the incoming and drying the outgoing air.
Ed Burke's point is that with each exhalation we exhale moisture. As an experiment on a cold day pull a light-weight balaclava down over your nose & mouth or tie a bandana across and just breathe through your nose for an hour. You may be surprised at how wet the material gets.
Each of us is an experiment of one. While some may chose to exercise at a intensity where all breathing can be sustained through the nose, others may not. I enjoy XC skiing up Lactate Grande—it's stiff climb to over 9,000 ft—and I can't do that just breathing through the nose. Others enjoy relatively intense relatively short rides in inclement conditions rather than a longer endurance ride with only nasal breathing.
>I've rarely encoutered such severe weather, I found it more than
>adequate to fill my bottles with boiling water and fruit cordial (with
>a shot of rum in one).
While I enjoy a glass of wine (or two) with dinner, I wouldn't do this before exercise—again, it misses Burke's fundamental point. Dehydration causes reduced blood volume, which causes the heart to work harder and increases the level of fatigue for a given level of exercise. Adding alcohol to a beverage will increase urination and dehydrate you.
Ed Burke was a leading expert on training and nutrition for cyclists. He worked with racers at the Olympic Training Center in Colorado Springs for 20 years. He was a professor and director of the exercise physiology lab at University of Colorado in Colorado Springs. He wrote Long Distance Cycling with Ed Pavelka, Serious Cycling, Cycling Health and Physiology and Optimal Muscle Recovery, among other books. I had the pleasure of knowing Ed as a friend and collaborating with him on coaching clinics and articles before he died of a heart attack while cycling in 2002. He was only 53.
Respectfully,
John Hughes
www.coach-hughes.com
--
Cheers,
John Hughes
www.coach-hughes.com
PO Box 18028
Boulder, CO 80308-1028
May I please make several comments regarding thirty-six's post
thirty-six <thirt...@live.co.uk> Aug 22 02:41PM -0700:
>While I find the article interesting I do find a rather glaringly
>obvious ommission regarding lung ventilation. When exercising in
>extreme cold, it is better to keep the exercise level to an extent
>where all breathing can be sustained through the nose. The nasal
>passages will help maintain fluid balance and ease breathing by
>moistening the incoming and drying the outgoing air.
Ed Burke's point is that with each exhalation we exhale moisture. As an experiment on a cold day pull a light-weight balaclava down over your nose & mouth or tie a bandana across and just breathe through your nose for an hour. You may be surprised at how wet the material gets.
Each of us is an experiment of one. While some may chose to exercise at a intensity where all breathing can be sustained through the nose, others may not. I enjoy XC skiing up Lactate Grande—it's stiff climb to over 9,000 ft—and I can't do that just breathing through the nose. Others enjoy relatively intense relatively short rides in inclement conditions rather than a longer endurance ride with only nasal breathing.
>I've rarely encoutered such severe weather, I found it more than
>adequate to fill my bottles with boiling water and fruit cordial (with
>a shot of rum in one).
While I enjoy a glass of wine (or two) with dinner, I wouldn't do this before exercise—again, it misses Burke's fundamental point. Dehydration causes reduced blood volume, which causes the heart to work harder and increases the level of fatigue for a given level of exercise. Adding alcohol to a beverage will increase urination and dehydrate you.
Ed Burke was a leading expert on training and nutrition for cyclists. He worked with racers at the Olympic Training Center in Colorado Springs for 20 years. He was a professor and director of the exercise physiology lab at University of Colorado in Colorado Springs. He wrote Long Distance Cycling with Ed Pavelka, Serious Cycling, Cycling Health and Physiology and Optimal Muscle Recovery, among other books. I had the pleasure of knowing Ed as a friend and collaborating with him on coaching clinics and articles before he died of a heart attack while cycling in 2002. He was only 53.
Respectfully,
John Hughes
www.coach-hughes.com
On Mon, Aug 23, 2010 at 12:09 PM, <randon+...@googlegroups.com> wrote:
Group: http://groups.google.com/group/randon/topics
- Headlights [4 Updates]
- Digest for ran...@googlegroups.com - 6 Messages in 2 Topics [1 Update]
Topic: HeadlightsDemostiX <travis...@gmail.com> Aug 22 03:08PM -0700 ^
Hopping on to this thread.
I haven't committed to dedicated LED headlights of quality, but
adapted current flashlights to riding use for now. There can't be any
doubt that the flashing mode for daytime to-be-seen function is
superb, whatever the shortcomings as a headlight.
Waiting for more flashlight holders to arrive and be tried, I've used
the DiNotte method-- the large tough rubber band --, but only found
large grommets in hardware stores. Recently,I notice cracks in them.
No surprise, as the ones I could find were designed for use in
compression not in tension.
Looking for camping vapor barriers at a $ store, I found the ideal
parts to serve as super strong rubber bands: Vacuum cleaner belts.
They come in pairs and in various sizes. Durable, inexpensive, and
designed for use in tension. I'll bet there are other lightweight
shock-cord and bungy apps for them, too.
Harry Travis
Pine Barrens of NJ
USA
Donald Perley <donp...@gmail.com> Aug 22 06:36PM -0400 ^
> large grommets in hardware stores. Recently,I notice cracks in them.
> No surprise, as the ones I could find were designed for use in
> compression not in tension.
A lot of car exhaust systems use rubber rings to mount them which are
in tension. You might find some the right size.
peter mathews <pmat...@alphalink.com.au> Aug 23 09:56AM +1000 ^
I like the belt suggestion and would add that I've discovered a huge
range of o-rings in large diameters and a range of thicknesses at one of
our local bearing supplies.
________________________________________
Peter Mathews
Ph : (03) 9890 6089(h)-9905 2192(w)
Bike : 043 999 2130
email : pmat...@alphalink.com.au
DemostiX wrote:
Harry Travis <travis...@gmail.com> Aug 22 08:14PM -0500 ^
Excellent suggestion, the auto exhaust system maintenance-shop source. You
know they are designed to stand up to nasty air. They may, however, be TOO
thick and heavy, perhaps 10mm IIRC.
Well north of Oz, hardware and home-maintenance stores are NOT a place to
find anything like the variety of industrial parts that can be found, but
only with quantity purchase, online. Hard enough to even find the 20mm
diameter rubber grommets I use to interface the flashlight / torch to the
handlebar.
But, I'd be careful with the compression O rings. At least in my experience,
they are not holding up to the application in tension well.
Harry Travis
--
Harry Travis
thirty-six <thirt...@live.co.uk> Aug 22 02:41PM -0700 ^
--
While I find the article interesting I do find a rather glaringly
obvious ommission regarding lung ventilation. When exercising in
extreme cold, it is better to keep the exercise level to an extent
where all breathing can be sustained through the nose. The nasal
passages will help maintain fluid balance and ease breathing by
moistening the incoming and drying the outgoing air. This along with
timing breaths so that they are slow out is the way to get the
greatest gas exchange from a given volume of air. When exhaling it is
important to exhale fully, punching the residual air out using the
diaphragm (opening the mouth slightly may help, but only for the
residual gases). It is the evacuation of the spent gases which clears
the way for proper ventilation of the lungs, and mean flow is reduced
for any specic exercise level.
I've rarely encoutered such severe weather, I found it more than
adequate to fill my bottles with boiling water and fruit cordial (with
a shot of rum in one). Drink before leaving and drink on the bike
when the temperature was tolerable. The second bottle would develop
some ice crystals occasionally and it would be at this point that it
would be completely consumed. Using a bar bag it is simple to load it
up with vaccuum flasks of hot drinks which can be transferred to a
drinking bottle as required. It is also not unknown for cyclists to
carry an alcohol burner to brew up a cuppa at the roadside when the
mood takes them.
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--
Cheers,
John Hughes
www.coach-hughes.com
PO Box 18028
Boulder, CO 80308-1028
thirty-six
Aug 24, 2010, 9:08:07 PM8/24/10
to randon
On 23 Aug, 20:04, John Hughes <coachjohnhug...@gmail.com> wrote:
> Grupo,
>
> May I please make several comments regarding thirty-six's post
>
>
> >While I find the article interesting I do find a rather glaringly
> >obvious ommission regarding lung ventilation. When exercising in
> >extreme cold, it is better to keep the exercise level to an extent
> >where all breathing can be sustained through the nose. The nasal
> >passages will help maintain fluid balance and ease breathing by
> >moistening the incoming and drying the outgoing air.
>
> Ed Burke's point is that with each exhalation we exhale moisture.
My point, it is minimised using nasal only breathing where exhalation
> >While I find the article interesting I do find a rather glaringly
> >obvious ommission regarding lung ventilation. When exercising in
> >extreme cold, it is better to keep the exercise level to an extent
> >where all breathing can be sustained through the nose. The nasal
> >passages will help maintain fluid balance and ease breathing by
> >moistening the incoming and drying the outgoing air.
>
> Ed Burke's point is that with each exhalation we exhale moisture.
is slow and inspiration is fast.
> As an
> experiment on a cold day pull a light-weight balaclava down over your nose &
> mouth or tie a bandana across and just breathe through your nose for an
> hour. You may be surprised at how wet the material gets.
to prevent bronchial spasm from the inrushing air. When applying
slow, timed expiration, there is time for the re-uptake of moisture by
the nasal passages and the loss of moisture from the body is
minimised. You may be surprised how little dampness occurs with
regulated breathing.
>
> Each of us is an experiment of one. While some may chose to exercise at a
> intensity where all breathing can be sustained through the nose, others may
> not. I enjoy XC skiing up Lactate Grande—it's stiff climb to over 9,000
> ft—and I can't do that just breathing through the nose. Others enjoy
> relatively intense relatively short rides in inclement conditions rather
> than a longer endurance ride with only nasal breathing.
difficult to apply good breathing to hard exercise but easy when you
start with controlled breathing then increase exercise rate until
expiration time is reduced to twice the inspiration time.
>
> >I've rarely encoutered such severe weather, I found it more than
> >adequate to fill my bottles with boiling water and fruit cordial (with
> >a shot of rum in one).
>
> While I enjoy a glass of wine (or two) with dinner, I wouldn't do this
> before exercise—again, it misses Burke's fundamental point.
10ml of alcohol in 1200ml is a tiny amount, just sufficient to improve
> >I've rarely encoutered such severe weather, I found it more than
> >adequate to fill my bottles with boiling water and fruit cordial (with
> >a shot of rum in one).
>
> While I enjoy a glass of wine (or two) with dinner, I wouldn't do this
> before exercise—again, it misses Burke's fundamental point.
absorption, not enough to alter kidney function. Even this small
amount has a positive benefit for digestion and circulation in an
otherwise restricted vascular system.
> Dehydration
> causes reduced blood volume, which causes the heart to work harder and
> increases the level of fatigue for a given level of exercise. Adding
> alcohol to a beverage will increase urination and dehydrate you.
urination in an adult, the 1150ml of water will do that. It does not
dehydrate. Anything below about 1.8% alcohol by volume does not
dehydrate in the slightest. An experiment using digital scales, some
beer and water(to dilute it) and a little time easily demonstrates
there is no dehydration, the alcohol assists in the absorption of the
fluid, at low levels.
>
> Ed Burke was a leading expert on training and nutrition for cyclists. He
> worked with racers at the Olympic Training Center in Colorado Springs for 20
> years. He was a professor and director of the exercise physiology lab at
> University of Colorado in Colorado Springs. He wrote Long Distance Cycling
> with Ed Pavelka, Serious Cycling, Cycling Health and Physiology and Optimal
> Muscle Recovery, among other books. I had the pleasure of knowing Ed as a
> friend and collaborating with him on coaching clinics and articles before he
> died of a heart attack while cycling in 2002. He was only 53.
>
> Respectfully,
> John Hugheswww.coach-hughes.com
A moderate consumption of alcohol has no negative effects on a healthy
> Ed Burke was a leading expert on training and nutrition for cyclists. He
> worked with racers at the Olympic Training Center in Colorado Springs for 20
> years. He was a professor and director of the exercise physiology lab at
> University of Colorado in Colorado Springs. He wrote Long Distance Cycling
> with Ed Pavelka, Serious Cycling, Cycling Health and Physiology and Optimal
> Muscle Recovery, among other books. I had the pleasure of knowing Ed as a
> friend and collaborating with him on coaching clinics and articles before he
> died of a heart attack while cycling in 2002. He was only 53.
>
> Respectfully,
> John Hugheswww.coach-hughes.com
individual. A small daily amount is thought protective against
circulatory disorder which overstresses the heart. One school of
thought is that alcohol helps to flush out toxins which are otherwise
stored in fat fat tissue. After intense exercise, when the body
switches to fat utilisation, the toxins held in the fat are released
and these give headaches and palpitations. This would also explain
the after affects of overconsumption of alcohol which a lot of people
appear to suffer from.
Bob Kassel
Aug 25, 2010, 6:48:06 AM8/25/10
to randon
The nasal airway is just inadequate once significant levels of
excerised are obtained. That's just the way it is. The narrowist
part of our airway is the nasal valve, where that crease is on the
side of your nose. Although it tends to be less humid in cold
weather, I don't know that we lose that much more moisture through our
airway in the winter than we do in the summer - but we can certainly
SEE what we lose! If you are just looking at doing some low cardio
foundation miles, and you can manage it - use your nose. I use a
balaclava not so much to help moisturize the incoming air as to warm
it. I never find that I have trouble staying hydrated in the winter -
it's cold (below freezing up here) and we sweat much less. The key is
to drink the bottles before they become frozen solid!
I enjoyed reading Ed Burke's book on cycling nutrition - learned a
lot.
Bob
Randon Nerd
Aug 25, 2010, 7:30:04 AM8/25/10
to thirty-six, randon
36,
Thanks for your inciteful response to the original questions.
Sorry to send this to the entire list but 36 filters direct off-list responses.
On Tue, Aug 24, 2010 at 9:08 PM, thirty-six <thirt...@live.co.uk> wrote:
> A moderate consumption of alcohol has no negative effects on
> a healthy individual. A small daily amount is thought protective
> against circulatory disorder which overstresses the heart.
>One school of thought is that alcohol helps to flush out toxins
> which are otherwise stored in fat fat tissue.
Having an ample supply of fat tissue I like this school of thought.
>After intense exercise, when the body switches to fat utilisation,
> the toxins held in the fat are released and these give headaches
> and palpitations.
>This would also explain the after affects of overconsumption of
> alcohol which a lot of people appear to suffer from.
Another argument for moderation, especially on the post-ride libations
- which I'll NEED to remember. :-)
Randi
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