Muscle Ventures Podcasts

Bud and Bill Mayer, president of the Michigan Mountain Biking Association, continue their conversation from Bill's last podcast by talking about 24 hour bike races (Quicktime ipod compatible, 81MB;  Google streaming flash video).  In a 24 hour race, Bill is actually on the bike for 23 of the hours!  Bud observes that from where he sits, there is not much difference between 23 and 24, and Bill admits that no matter how you slice it, the races are quite intense!!

Bill then mentions that his lower back must be strong for these races because it helps with power generation on the bike.   Bill races two kinds of bikes — those with gears (more than one speed) and also single speed bikes.  He says that the single speed bikes test his low back and glute strength power.  Bill's winter weight lifting program has helped.  He has a meter on his bike that gauges power output and he has seen a definite improvement.

Bud and Bill next talk about Bill's diet.  As it turns out Bill watches his diet quite closely.  He had his basal metabolic rate measured by a device called the BodyGem and he uses an internet program to track what he eats. He says the tracking program has made him more aware of the quaility of food that he consumes and also more accountable for the choices he makes.  Bill says that although tracking was tedious at first he now feels that it is easy and has become accustomed to it.  Bill also mentions that tracking what he eats has allowed him to become aware of portion sizes that are appropriate for him.  If he eats more than a certain portion he finds that he is lethargic and uncomfortable.  Likewise, if he keeps his portion sizes in check he feels good and his energy level is high.

Bill and Bud finish the conversation on how diet affects performance especially as you get older.  Both agree that if the quality of diet is strong it can help performance.  Bill gives the example of the difference in age groups in cycling.  He says that the 20-30 year olds are not as fast as the 30-40 year olds.  He also says that the 40-50 year olds are the most competitive group.  He believes this is due to experience and knowledge gained within the sport and also with diet and nutrition.

Additional Links

• What is the BodyGem?
• What is Basal Metabolic Rate (BMR)?
• The Harris-Benedict equation is one way to calculate BMR.  Find out more information on BMR and how to use the equation to calculate your BMR.
  
• Fitday is one online tool for monitoring calorie intake and expenditure.
• Bud has a post about the relationship between power, mass, and gender.

In this podcast (Quicktime ipod compatible, 57MB; Google streaming flash video), Bud Gibson talks with Bill Mayer, president of the Michigan Mountain Biking Association, about how he trains for 24 hour bike races.

Bill's interest in mountain biking began when he lived in Hawaii.  At the time he did not have a car and relied on his bike for transportation.  He has been hooked on biking ever since.

When Bill began biking in Michigan only two trails were considered part of the association, the Potawatomi Trail and the trails that are part of the Brighton Recreation Area.  Bill's efforts within the association have helped add several more trails for bikers.

Bill states that his involvement with upkeep of the trails began rather innocently.  He would see that something needed to be done on a trail to improve it and he would simply fix the problem.  He then began working with others to continue to improve the trails and also increase the number of existing trails.  Bill continued to work with the group and is now the president of the association.

Bud next asks about Bill's weight training program.  Bill explains that the end of November marks the end of the cycling season and that this lasts approximately six months.  During these six months Bill works in the gym to improve his strength for cycling.  Bill's goals are to strengthen his body to provide usable benefits that transfer directly to his performance on the bike.  He is not looking to put on mass because, as he states, there is a straight power to weight ratio for cyclists. 

Upon reentering the weight room Bill begins his program with light weights to allow his body to adapt.  He then ramps up to his power phase.  During this power phase he uses weights that coincide with his 8 repetition maximum.  Bill also varies his repetitions per set during his training.  He may begin with 8 reps per set three times per week.  His mid level training consists of 10 reps per set four to five times per week.  His goal is always to strengthen the muscle, not build mass. 

Additional Links

• The Michigan Mountain Biking Association provides a tremendous community web site.
• Where is the Potawatomi trail??
• Here's more information on weight training for cyclists.