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Beginners Guide to Cycling – Gears

with help

Gears.  This is a topic that might seem simple, but for until you find your groove, it can be confusing and a little scary. But with a little practice, it’s actually pretty easy. Here’s what you need to know:

Three front gears. There are usually three gears in the front — the large, medium and …

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Beginner’s Guide to Cycling – Safety

with help from Zenhabits and other web resources

Safety.  The best way to stay safe is to cycle with others in mind.  Try to be alert and aware at all times.  Don’t be daring, do not insist on the right of way, do not break traffic laws (yes, you have to follow them too), and always …

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Why Runners Should Always Wear Sunglasses

Dr. Sanjay Agarwal, Great Lakes Optometry http://www.greatlakesoptometry.ca/

This question can be reworded into: “Why everyone should wear sunglasses?” Obviously, the avid runner will have more exposure to sunlight because running is generally an outdoor activity.   Therefore, wearing sunglasses would be more important for them, but realistically sunglasses should be worn by everyone including young kids.  …

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Post- Race Recovery

Here is a list of Post-Race Recovery Tips you should try to incorporate into your post race recovery strategy: 

Walk around. Avoid sitting down immediately after the race.  Keep the blood flowing for 10-15 minutes.  Top it off with a short session later in the afternoon on your bike trainer if you’ve got one or take …

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Preparing For Race Day

During this coming week:

Extra sleep prior to a race is critical. Your body will really appreciate it. Even if nervousness stops you from getting sleep the night before the race, extra sleep obtained during the preceding week will make up for this.
Make sure you are well-hydrated prior to the start of the race. Drink a lot …

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Sample Race Nutrition Countdown

An excerpt from “Nutrition For The Long Run” by Heidi Smith, RD

7 Days Before The Race
The taper is important to allow your muscles time to maximize glycogen stores.  You should also be tapering your calorie intake to adjust for less exercise.  A rough guideline is to cut back by 250 – 500 calories per day …

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IT’S TAPER TIME

Relax and Have Fun During your Taper!

Why Taper?
Rest is as important to your marathon or half marathon training as your workouts. This is especially true for the taper period, or the two to three weeks before the big event! Training provides the long term improvements necessary to successfully complete a marathon or half marathon. …

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Running slows the aging clock, Stanford researchers find

By ERIN DIGITALE, STANFORD, Calif.

Regular running slows the effects of aging, according to a new study from the  Stanford University School of Medicine that has tracked 500 older runners for
more than 20 years. Elderly runners have fewer disabilities, a longer span of active life and are half as likely as aging …

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Can I Run On This Injury?

Avoiding the Abyss: When runners should seek professional help

I’ve seen runners crippled by running on injuries. An injury that cripples you, that’s the Abyss. It prevents you from running, sometimes temporarily – sometimes permanently. That should be
a wakeup call for all runners.

Here’s an example: While training for a marathon in Miami, I was running with …

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Rules of Managing Running Related Injuries

 by Chris Johnson on April 4, 2011
Nearly every day, I have an injured runner call me for advice. So I thought it was time to share some of my rules when it comes to managing running related injuries(RRIs) in an effort to foster longevity in this great sport. These rules are …

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