How do TDF Riders Keep 5000-6000 Calories per Day Clean, Nutritious, and Tasty?

The amount of calories that Tour de France riders have to eat is fairly staggering. Somewhere in the ballpark of 5000 to 6000 calories per day... and they still lose weight due to the stressful three-week effort. There are lots of ways to get those calories, and some are better than others. In an interview with Alan Lim of Garmin-Slipstream I found some insight into what his team is doing to make sure that the team riders are getting the chance to be as healthy as possible during the challenges of the Tour de France. Here's what I gleaned from the article:

~Hire a team chef to prepare foods with fresh ingredients every day in a super-clean kitchen environment

~Choose foods that improve vitamin and mineral absorption (he cites pineapple)

~Choose foods that are high in antioxidants such as blueberries and cherries

~Choose protein sources like lean chicken and some red meat

~Almond butter is a more nutitious choice than peanut butter (I'd add that raw is better than roasted...)

~Most importantly, choose foods that are not inflammatory to the body. This will aid in recovery, digestion, and healing.

~Aim for a daily diet that is gluten-free, dairy-free, and soy-free

To me, this is great information and a great example that this team sets for all athletes. As a group, athletes get pegged as being "carb junkies," avoiding foods with higher nutrition available.

Refining Your Techniques for Road Rash Treatment

Recently I came across a good article that reviewed updated self-treatment guidelines for road rash. Most of us are eager to get our wounds to the point of scabbing over because we associate that with good healing, but, for a variety of reasons, this is only adequate for the smallest of wounds. Helen Iams, MD, staff doctor for the Jelly Belly Pro cycling team has the following advice:

First Response:
~Check for other injuries such as head injuries, gashes, injured joints. (Always have a cell phone handy for Emergency Activation)
~If bleeding from a gash won't stop within 15 minutes of applying pressure evaluate for stitches

In the Field:
~Rinse or wipe the area with sterile or antiseptic products (she recommends Preparation H wipes.) Spraying with water bottles may help remove dirt, but may also deliver bacteria to the wound site.

Get the Grit Out:
~Blanket the area with 4x4 inch gauze pads saturated with Band-Aid antiseptic wash
~Allow to soak a few minutes until the nerve sensation is dulled by lidocaine (Avoid overusing the lidocaine, as it may produce irregular heartbeat.)
~Gently wipe the area with soap and water to remove all bits of dirt/rocks/etc.
~Use liquid Dawn or baby oil to remove road tar
~Avoid using alcohol or hydrogen peroxide since they damage skin cells and may prolong healing

Let the Healing Begin:
~Apply Bacitracin to keep the wound germ free and moist
~Cover with a dressing held on with tape to keep the area protected until oozing slows down
~After the oozing slows in a few days, cover the wound with a protective bandage (Tegaderm (3M) that will keep the wound protected while the new skin develops. Leave them on until they fall off (a week or so)

Other Notes:
~Control pain in the injured area by using ice packs to cool the area.
~Use acetaminophen instead of ibuprofen for pain since ibuprofen can thin the blood and lead to bruising in the area
~Any and all concerns should lead you straight to your doctor for evaluation

MORE READING on this topic can be found in a very nice handout written by Arnie Baker, MD.

We Are Sponsors for Bike the Deschutes for 2nd Year

Last year, my family rode the 20 mile loop in Bike Your Watershed, a local event geared towards getting people to interact with our beautiful local watershed, the Deschutes River. This year, the free event will be held on Sunday, July 26th, 2009. We are proud to sponsor this for our second year. One of the highlights for me from last year was pulling the tag-a-long bike with my daughter while she wore her black velvet dress with faux leopard collar. She had a blast stopping at the feed/water breaks and picking up a handful of pretzels or a Clif Bar. Most of all being out on our bikes as a family sparked more rides like it during 2009, and we've looked forward to getting back out to do it again!

Big Week for Adventure Bound Patients

During the past few weeks, I've had the pleasure of working with several patients who are having the adventures of their lives. While they have done all the hard work of training and preparation, I've been nearby when they've taken spills, tumbles, or tried just a bit too hard... My patients' recent escapades include back-to-back wins at motocross, two Mt. Rainier climb attempts, one Mt. Baker ascent, and the upcoming Cream Puff 100 mountain bike race. In addition to these recent challenges, I've spent a lot of time this spring summer working with athletes involved in bicycle racing, marathons, and endurance racing. Congratulations to all! I feel like a proud papa. Dr. Andy

An Anniversary for Rosser Chiropractic

July 1st got away from me yesterday, and I didn't quite give it all the respect it deserved! We moved into our current location on July 1, 2004 which means we're starting into our 6th year in this location and going strong. Suffice it to say, more has happened during these past five years than any other time in my life. Truly. I offer my thanks to the many precious people who have given us the opportunity to take care of them and be a part of this community. Taking care of people is the most wonderful way I can imagine being able to support my family.

Is Cycling Bad to the Bone... Literally?

I have frequently heard that by the end of the Tour de France, riders end up losing a significant amount of their bone density due to the amount of time on the bikes, the effort, and the stress of the intensity. Most of the blame has been placed on the non-weight bearing aspect of cycling and that cycling lacks the impact forces needed to stimulate the maintainance of bone density.

An article posted yesterday in the New York Times sheds more light on this. Here are some of the conclusions that this review article brings out:

~Competitive riders even in their 20's and 30's have been found to have significant bone loss that borders on osteoporosis.

~Bone loss progresses through the race season and may increase slightly after competion.

~Lighter riders may be more at risk of developing more significant bone loss

~Riders training intensely may have a deficit of calcium even if they are consuming more than the Recommended Daily Allowance (RDA) due to loss in sweat

~Drinking calcium enriched water while exercising may help limit some of the internal chemical environment that causes bone loss

~Racers may want to have periodic bone scans done to determine their bone mineral density (BMD) and fracture risk status

~Strength training year-round may lessen the impacts of bone loss by stimulating bone building

~Lastly, it's questionable how much this applies to recreational riders who are more apt to include other forms of exercise in their routines, including strength training & walking/running.

I'm sure there will be more to come since this topic and discussion has been around for a while. Cheers, Andy