This article is not a biomechanical analysis of footbiking technique. My intention is to offer a perspective on the relationship between a few selected biomechanical factors seen in running, Nordic skiing and footbiking and how considering them may contribute to the evolution of our own footbikng technique.

Running is a fundamental locomotor movement. In climates where snow cover exists for much of the winter, humans have discovered ways to slide on snow to make locomotion more economical. Techniques for both have been well studied, with large volumes of research published and available. Footbiking doesn’t have the same history. Usually we apply what we know about the former and apply it to the latter. There are many similarities and some significant differences.

The primary forces that are common to all three disciplines are dealing with inertia and gravity. Air resistance and friction issues are also important, but we will look at the first two in this article.

To overcome inertia starting from rest, or to accelerate, requires increased force production and sustained impulse in force application. Every muscle involved in propulsion is operating at maximum capacity. All of this is more metabolically exhaustive than maintaining inertia.

Once up to the desired speed on level ground, maintaining inertia is where a primary difference becomes apparent. The runner must footstrike the ground with large amounts of force, to lift the body and its center of mass, COM, upwards and forwards on every step. Each step being executed in around 100 milliseconds, for top sprinters. Nordic skiers, doing the classical diagonal stride, also kick at around 100 milliseconds, but get to glide passively supported on one ski, without having to lift their COM, as a runner, to remain airborne between foot strikes. Similarly the footbiker glides on the footbike passively supported by the footboard and handlebars.

We never place 100% of our bodyweight on our legs when riding a footbike. However that does not mean our ground contact force doesn’t greatly exceed our bodyweight.

One study concluded that in legs only classical skiing, gliding and passive support on the ski may reduce the metabolic cost of skiing compared to running a variety of distances by 30 to 50 %.( 1) I believe this factor is why a skier can cover distances from 10k to 50k at nearly the same average speed. Compare that to 10k times and marathon times for a runner. This same factor is likely to apply to footbiking also.

How much force to we need to maintain inertia on level ground? My dog with a 12 inch bungee loop on the end of his lead requires about 15-20 pounds of force to stretch it out. He can pull me at 19-20 mph on my footbike without stretching the bungee completely.

Another study on roller skis determined that it takes a force of about 1/40 of a skier’s weight to move horizontally. (1)

Running speed is a function of stride length and frequency. It is generally accepted that top speed in running is more dependent on ground reaction forces than stride rate. This does not mean that frequency should be neglected, but the greatest influence is ground force.

The stride length or glide for a skier or footbiker is also dependent on those ground reaction forces, without the necessity of having to lift the COM like a runner. Without the necessity of the airborne phase, could those forces be modulated more efficiently to kick a footbike?

The timing and placement of the foot after stride reversal and kicking foot ground contact is critical in footbiking. If the foot is placed to far forward of the COM or before sufficient negative foot speed is achieved, it causes a breaking action. Fast sprint runners make ground contact when their COM is at top dead center. Faster sprinters can be slightly more forward, however, their ground contact times are often less than 100 milliseconds.

How much horizontal force needs to be created to maintain inertia? We must maintain a horizontal force of 1/40 th the combined weight of footbiker and footbike plus friction. Obviously this is a low amount of force.

If we look at the force velocity curve, where velocity is on the vertical axis and force is on the horizontal axis, we can see if we have high velocity we have low force and the reverse, low velocity high force. What strategies might we consider to create high velocity negative foot speed, that doesn’t require high a high force requirement? Perhaps, giving some thought to the biomechanical factors necessary to produce high velocity at impact like the preparation for a soccer kick, hockey slap shot, or a double pole plant in Nordic skiing may offer some ideas for technique modification. I have looked at the body segments in the kinetic chain and tried to vary the length and timing to create more favorable leverage for negative foot speed.

One problem with creating high negative foot speed, without sufficient ground force is that it may cause slippage between the foot and ground, with a corresponding loss of propulsion force.

Okay, what about acceleration and hill climbing forces? Remember the force velocity curve? Acceleration requires large amounts of horizontal force, consequently less velocity especially at the start, along with exhaustive metabolic costs compared to maintaining inertia.

Remember the 20 pound bungee on my dog lead? One day my dog snapped it trying to pull me uphill, with me kicking, trying to chase a deer. His feet were kicking dirt and driving with a tremendous forward lean.

I suspect the focus of force production for footbiking uphill may be the same as running. One study done on uphill running determined that with increasing incline, the increase of work is predominately done at the hip (6)

How about some paradoxical or controversial thoughts?

First, if we accept that force rate and direction of force application results in greater speed why is a Nordic skier, using a double pole stroke, on level ground, more metabolically economical and faster than using other classic skiing techniques? (1) Thrust duration impulse longer.

Second, consider a study which measured the thrust phase duration, mean force, impulse duration, and velocity increase while rollerskiing, using short, normal or long poles. The results showed the greatest increase in anterior-posterior reaction impulse force and velocity increase was with the long poles, even though, the short poles had greater anterior-posterior reaction force. The conclusion was that the thrust phase duration was greater with the long poles (6). Do you think 7 or 8 inch elevator shoes could work for footbiking?

Third, why does some analysis of higher speed hockey slap shots show there is a longer contact time with the puck than slower shots?

Maybe we now have more questions than answers. While we continue to think about the interplay and relevance of some of these biomechanical relationships, here is a list of strategies that may enable us to refine our kicking technique.

 Maximize the stretch shortening cycle, SSC, contributions to optimize the elastic return properties of the musculo-tendon unit, MTU, with specific plyometric exercises.

 Implement specific eccentric resistance exercises into a resistance training program

 Watch video clips of the best.

 There is a wealth of information on the biomechanics of running, sprinting and Nordic skiing to draw from, and some great stuff on footbiking when you can find it. Explore to see what may be relevant.

Footbiking, Nordic skiing, and running are single disciplines. The faster athletes in one probably won’t be the fastest in the others. The size of the engine is important, but specificity of training and optimal physical attributes are also. Techniques from one sport do not necessarily have a direct transfer to the others, but the physical laws that govern them are the same.

If we look at videos of some of the top footbikers, what they have in common is obvious, they are fast! The differences are their unique physical abilities.

What they have done successfully is to integrate those abilities with the physical laws that govern footbiking movement.

Running has had millennia and Nordic skiing hundreds of years both with millions of participants, to evolve Footbiking has had maybe a generation and a few thousand serious participants.

I hope this article will stimulate some thought into what I have discussed. Whether one finds agreement or disagreement with its premises, this excursion of thought may aid in the evolution of our own footbiking technique.

In the mean time, just go kick!

1 Bellizzi, Matthew J, Keilin, A.D. King, Sara K. Cushman, and Peter G. Weyand. "Does the Application of ground force set the energetic cost of cross-country skiing?" Journal of Applied Physiology 85: 1736-1743. November, 1998.

2 Hunter, J.P. Marshall R.N. McNair, P.J. "Segment-interaction analysis of the stance limb in sprint running." Journal of Biomechanics, 37: (9) 1430-46 September, 2004.

3 Hunter, J.P. Marshall, R.N., McNair, P.J. "Relationships between ground reaction force impulse and kinematics of sprint-running acceleration." Journal of Applied Biomechanics 21 (1): 31-43, February 2005.

4 Minetti, A.E. "Passive tools for enhancing muscle-driven motion and locomotion." Journal of Experimental Biology, 207 (Pt 8): 1265-72, March 2004.

5 Nilsson, J., Jakobsen, V., Tveit, P, Eikrehagen, O., "Pole length and ground reaction forces during maximal double poling in skiing." Sports Mechanics, 2(2):227-36, July 2003.

6 Roberts, T.J., Belliveau, R.A. "Sources of mechanical power for uphill running in humans." Journal of Experimental Biology, 208 (Pt10):1963-70, May 2005

Participants: 2 one human and one canine.

Why? It seemed like a good idea, to go for a footbike hill climb with my dog. Five miles uphill, beautiful view of three states, the second highest spot in the state. I had footbiked it before so I anticipated, maybe a little snow in spots.

However, it was obvious at the start the road was still snow covered. The Park Service closes the road from December to March, so it isn’t plowed. I didn’t bring my skis so I decided to see what footbiking up in the snow would be like.

I brought the Footbike Street, which has fenders, since I did anticipate some slush.

The temperature was around freezing so the road surface was still pretty crusted, which gave me enough grip to kick off, even without my homemade screw shoes. The added plus was that the road is designated for snowmobiles, so it was quite packed with the runner ruts and horizontal striations from the belt, also adding to the traction.

I definitely got a good bone building workout from the vibrations caused by the washboard striations, going up and coming down. The only negative was some ice that formed on the footboard at the higher elevations, in the shade.

I think it took us about as long as the Iditarod, at least it seemed quite long. We made it to the top and stopped to enjoy the view. The Appalachian Trail crosses the summit and we met a few hikers who snapped our picture.

The downhill created a little anxiety, as visions of a Thanksgiving off-road footbike mishap a couple of years ago, when I attempted to jump a 1 foot diameter log across the trail, on a downhill, being pulled by my dog, going across the slope. That resulted in a dislocated shoulder. So cautiously, I selectively braked to keep the speed under 15 mph. Near the bottom, I had a few minor slides, because the snow had started to melt and become slushy.

All things considered if turned out to be an uneventful, fun, balance challenging, bone building long slow workout punctuated with spiritual moments of reflection.

#14 FOOTBIKING, TENDONS AND KANGAROOS

Did you know that kangaroos can hop at top speed with approximately the same metabolic cost as hopping at 1/2 or 3/4 speed? Why?

Energy stored in their tendons is a key factor.  Much of the force in terrestrial locomotion for animals, including humans, comes from the ability of tendons when stretched to store energy and release it adding to the total propulsive muscular contractions, rather than rely strictly on the contraction force of the muscle alone.  The kangaroo has long compliant tendons and really great leverage.  The faster they go the greater the force on ground contact, which eccentrically loads the musculo-tendon unit(MTU) morre forcefully stretching the elastic properties of the unit, where upon bounding takeoff, along with the timed concentric muscular contraction, the energy is released.

The contribution of this elastic energy is experienced every time we precede a movement with a dynamic stretch in the opposite direction of the MTU we are going to contract.  The swinging back of the kicking leg prior to a soccer kick, the backward twist of the body prior swinging a baseball bat, and the stretch of the  calf muscles, Achilles tendon and quadriceps tendon on ground contact in sprinting and jumping.  This phase property our MTU is called the stretch shortening cycle (SSC).

This is just a basic view of what is happening within the MTU, it is actually more complex.  The window for the release of this energy must be precisely timed or the resulting energy will be reduced, in much the same way as a mistimed jump on a trampoline.

To maximize output, training must include general and specific strength, power, flexibiilty and neural training as well.

To better understand tendon functioning we need to look at 3 fundamental properties of tendons that will influence performance.

Tendon stiffness, compliance, and hysteresis.

Stiffness pertains to the resistance of the tendon to stretch.  A stiff tendon requires more force to stretch it, but returns a great deal of elastic force.  Generally, joint motions requiring small ranges of motion and heavy loads are best served with stiff tendons.  The Achilles tendon and quadracep tendons in sprinting would benefit from stiffness.  Both are required to exert a great deal of force in a  relatively small number of degrees of range of motion.

 Compliance  refers to the ability of the tendon to stretch out with less resistance through a much larger range of motion than a stiff tendon.  Generally ,large joint ranges of motion with low loads are best served with this tendon property.  Examples would be the hip flexors bringing the thigh forward from complete extension to knees up flexion in a running stride or footbike kick recovery, or the shoulder tendons in an overhand throwing motion.

Hysteresis in tendons may be viewed as the amount of energy lost between stretch and recoil, and is dissapated in heat energy.  Low hysteresis in both stiff and compliant tendons would be desirable to minimize the loss of energy contributing to force generation.

Putting it all together to optimize performance

First, to train stiffness in tendons, research has shown that high volume training will lead to increased stiffness.  Also high load resistance training will increase stiffness.  If we draw some parallels to sprint running, than high force from the quadriceps tendons are necessary, since the force output on ground contact requires the application to occur within a very small number of degrees of knee flexion/extension, as well as the eccentric loading of the achilles tendon, all in less than 100-200 milliseconds in top sprinters.

We could target the these MTUs with squat variations and heel raises.  We could use leg extensions, but I am not a big fan of isolation exercises, since most human movement is compound in nature and best trained that way. That is just my opinion.

On the other hand, compliance is best developed with stretching and plyometric exercises.  In footbiking, the hip flexors are moving from complete extension at the hip to high knees up postion prior to the kick, a large number of degrees of motion in the hip, with relatively low force compared to the kick.

Assuming we sufficient hip flexor strength, to develop compliance in the hip flexors we could perform stretching and low volume plyometric single leg bounding drills.

To reduce hysteresis, research shows that stretching and warming up, as well as, plyometric exercises, will reduce it. Getting younger would also help, since ageing tendons have greater hysteresis.  No strategies for reduced ageing offered.

The final consideration deals with neural training.  If we view the muscles as regulators or tensioners  of our tendon springs, then we need to train the muscles to tension the MTU so that maximum force may be produced by the tendons. This encompasses the habituation of neurological organization required for skill execution, efficiency, and economy of effort and sequential firing of all components of the MTU to maximize the efficiency of the SSC.

To best develop this aspect of the neurological system, training should be at movement speeds at or above those necessary for the desired performance level of the skill desired, as well as, mastering the most efficient technique of skill execution.  To help train this element we could perform the desired movement with proper technique, overspeed training and combine it with the use of verbal cues and skill repetition to habituate the desired movement speed and pattern.

To adapt this strategy to maximize footbiking performance, one might view video clips of top performers, dissect the skill, use verbal cues and replay the images in your mind until you can feel the movement.

To use overspeed training modalities, I might footbike down a slight downhill, at non forced maximum speed, performing intervals with maximum recovery to develop speed and efficiency rather than endurance.

Kangaroos and footbiking?

I have always been fascinated with terrestrial locomotion and how the movement of animals may have relevance to human movement.  I have mimicked many, some for the purpose of strength and power development.  One of my favorite was hopping on all fours up a .3 mile trail. with 250' of elevation.

Getting back to the kangaroos, they have  much longer foot extensor tendons, better leverage, bigger feet proportionally with more range of motion than humans, thus more compliant tendons.  so there are some differences, but check out these videos of kangaroos hopping and look for the brief ground contact, hip motion, the foot action, and the center of mass in relation to groud contact.  I think I see applications for footbiking.

Check out these two Kangaroo videos: http://video.google.com/videoplay?docid=5875207422171981725#  kangaroo slo mohttp://video.google.com/videoplay?docid=5875207422171981725#

http://video.google.com/videoplay?docid=5875207422171981725#docid=3719972387631957254

References

Adamantios Arampatziz, Kiros Karamanidis and Kirsten Albracht.  Adaptational responponses of the human Achilles tendon by modulation of the applied cyclic strain magnitude. Journal of Experimental biology 210, 2743-2753 (2007

Kubo et al, ‘Influence of elastic properties of tendon structures on jump performance in humans’ Journal of Applied Physiology 1999; 87(6):2090-2096

Impellizzeri, GM, Rampinini E,Castagna C, Martino F, Fiorini S, Wisloff U.  Effect of Plyometric training on sand versus grass on muscle soreness and jumping and sprinting ability in soccer players. British Journal of Sports Medicine. 2008, January, 42(1):42-6. Epub 2007 May 25

McNeal JR, Sands  WA, Shultz BB.  Muscle activation characteristics of tumbling take-offs. Sports Biomechanics 2007 Sep:6(3); 375-90

Miyaguchi K, Demura S. Relationships between stretch-shortening cycle performance and maximum muscle strength. Journal of Strength Conditioning Research. 2008 Jan; 22(1);19-24.

Trehearn, TL, Buresh RJ. Sit and reach flexibility and running economy of men and women collegiate distance runners. Journal of Strength Conditioning Research 2009 Jan; 23(1) 158-62

#15 ILIAC ARTERY ENDOFIBROSIS

There is a condition that can occur where blood flow in the iliac arteries in the thighs can be compromised and reduced, with a thickening of the lining of the arteries.  A kind of kinking in the arteries seems to be the primary cause.  This reduces the blood flow to the legs where the athlete experiences what might be considered claudication symptoms, perhaps weakness in the thighs, and unusual fatigue in these muscles.

The condition appears to be largely overlooked or misdiagnosed. It occurs most frequently in cyclists, rowers and speed skaters, but it is also found in runners.  One of the primary factors seems to be activities that involve hip flexion and  positions similar to the cycling postion.  Because the numbers of footbikers world wide doesn't approach particpants in these other sports, could we as footbikers be vulnerable also?  We experience the largest range of motion in the hip of any of the implicated sports activities, as well as strong hip flexion, often with a high knee action.  Could our sport also make us vulnerable? 

These are the conditions that seem to predispose one to this condition: high blood flow, repetitive hip flexion, and the cycling postion.  As a footbiker, we experience high blood flow, definitely repetitive hip flexion, and with a high knee lift possibly approaching a torso to upper thigh angle at least as high or higher than  endurance runners, who also experience this condition, although not at the same frequency of occurrence as in the previously mentioned sports.  Perhaps the greater hip extension  in footbiking may have a mitigating effect.  Only pointed research with footbikers will provide us with the answer.

How high is the incidence? 5 of 25 Dutch athletes selected for the 2000 Olympic games in cycling and triathlon needed corrective surgery.(3)
This works out to be a 20% occurrence. 

Probably frequent participation in most sports, will result in overuse conditions for between 10 and 20% of all of us, because of predisposing, less than optimal biomechanical, or biological efficiencies.  Whether these manifest as overuse musculoskeletal injuries, excess oxidative damage, or dysfunctional remodeling of organ systems, as evidenced in a similar percentage of atrial fibrilation in endurance athletes hearts. 

This shouldn't mean we discontinue or abandon these activities.  One of the most important medicines for life is exercise.  But I do believe we need to look more toward moderation and cross training as a means to an end rather than an end in itself.  Our personal well being depends on weighing the risk to benefit ratio for what we pursue.  If you have a desire to be at the top of a sport, than also be aware of the potential physiological risks inherent in that sport at the level of participation you choose.  10 to 20% are real numbers.

Check out the links below for more detailed information.

(1) http://sportsmedicine.about.com/od/bicyclinginjuries/a/Arteriopathy.htm
(2) http://linkinghub.elsevier.com/retrieve/pii/S0140673602076754
(3) http://www.docguide.com/news/content.nsf/news/8525697700573E1885256B5A004F03B5

#16 ULTRA ENDURANCE CHALLENGES.  COULD THERE BE A HEALTHIER WAY?

 Over the years I have undertaken several ultra endurance events.  By ultra, I will define as anything longer than 2 hours, although most literature considers 4 or more than 6 hours an ultra.  I use 2 hours, since after a reasonable high level effort, our body’s glycogen stores are depleted in about 90 minutes.   Actually the more intense the effort the quicker we deplete glycogen.  Without carbohydrate replenishment we “bonk” or “hit the wall” and by necessity our performance can only be continued at a minimal level.  It literally can go to a walking pace or its equivalent.

 My first experience was a 60km Nordic ski marathon where I hit the wall.  Since then I have done several 50k+ ski marathons, numerous sustained rollerskiing challenges over 2 hours. One mountain bike 100 miler, 100 miles on the road, one 100 mile rollerski/skate challenge. One 30 mile mountain bike ride across the desert in southern Utah.  

 On a footbike, I have done one offroad hill climb of 6 miles up and 6 down, accumulating 5000’ of vertical at  a 13% average climb on my mountain scooter, several long kicks in bike tours, crossed New Jersey at 72 miles and a 50 mile kick in a MS fund raising event.

 Why embark on this type of challenge?  For me, probably to challenge myself to reach beyond what I have done before, struggling with adversity and challenge, and reaffirming my ability to endure mentally, physically and spiritually.

 However, in most of my early Nordic skiing experiences, I was probably more caught up in continuously measuring myself against others.  My latter challenges have been personal challenges with no comparative expectations. In this type of arena, I enjoy training more and can live more in the moment.

 Most of my challenges have been annual celebrations of being alive, and being fit enough to embrace the challenge.  All of my non skiing challenges have been pretty much spur of the moment decisions with little more than a week or two of preparation.  Some might have had better results had I undertaken thoughtful planning.  

 If you have decided to undertake an ultra footbiking challenge, how can we embrace the challenge, and still not destroy ourselves in the process.

 Realize that regular participation in this type of excessive activity may be harmful to your health.  Remember hormesis, dose and response.  One theory suggests that 22 minutes of aerobic exercise will add the maximum number of years to your life.  The cut off time is 97 minutes, beyond which you shorten your life. (This is an unproven theory.), but read this article on ultra cycling. http://www.ultracycling.com/training/ultra_health.html

 Most studies show that regular exercise will lead to increased life expectancy.

The well known Framingham Heart study found that longevity increased as exercise moved from 500kcal per week to 3500kcal/wk. after which there was a decline. http://content.nejm.org/cgi/content/short/314/10/605

 There is a “J” curve related to exercise and immune system function. Again, here is the concept of hormesis at work.  http://www.ncbi.nlm.nih.gov/pubmed/7883395

 Take a look at what Dr. Kenneth Cooper, often called the father of aerobics, says in an interview, circa 2000, on his evolving thoughts about health, fitness and longevity, aerobic fitness, and excessive exercise. http://www.workcaregroup.com/downloads/ForumF98.pdf

 We can find volumes of information on excessive exercise, as well as, the benefits of endurance exercise.

 A healthier concept? : My thesis is that there may be a point of optimum ultra endurance exercise performance that may be health promoting and challenging, though it may not be maximal in a competitive arena.

 I tried to embrace this philosophy in my New Jersey footbike crossing, and in the MS 50 mile tour.   The concept is to try and do the event at a submaximal, reasonable percentage of your VO2 heart rate max, and to try to maintain that heart rate for the duration of the event.  It is much easier to do on a flat course.

 Implementing the concept:

·         Tools needed, beside the obvious:  Heart rate monitor and a cyclocomputer.

·         Find your heart rate range, this is the difference between resting and max rate.  (See Fitness Page).

·         Choose a % of the heart rate range as a goal.  The higher percentage of your VO2 max heart rate you perform at, the faster you will use up glycogen and likely create higher levels of oxidative damage.  If you choose a 50 or 60% goal you can delay the usage of stored muscle glycogen and burn more fat to sustain exercise for a longer period of time, and quite possibly with less oxidative damage to our DNA and immune system function.

·         Preparation and training: Assuming you have been training regularly, have a good aerobic base, have a sense of your max heart rate on a 5K or 15 minute time trial, can kick for an hour or more at a comfortable pace on the type of terrain on which you plan to footbike, we may be ready to go for it.

·         Determining your maximum heart rate. To determine you max heart rate I would probably use either your actual max, estimated max, or the average of the last 5 minutes of your 5K time trial, kicked after a 10-20 minute warm up, preferably finishing uphill.  The last 5 minutes of the 5k will probably give you your maximum heart rate for kicking on a footbike.  Use that number as the max number in the Karvonen formula to figure your chosen pace for the ultra event.

·         Matching up heart rate and pace. Go out footbiking for an hour or more, on the same type of terrain on which you plan to kick, and at the same temperature you are likely to encounter.

Maintain the heart rate that is the percentage of your heart rate range (50-60-65%) the best you can.  When you finish, look at your cyclocomputer and see what your average speed was.  With your average heart rate and average speed, you can estimate the anticipated speed you are likely to be able to maintain, at your chosen heart rate.

·         Things likely to go wrong:  Beside the obvious, the weather conditions, wind, temperature, humidity and cardiac drift are likely to have you modify your plans, on the fly.

·         Cardiac drift:  Your heart rate may tend to elevate without an increase in intensity, as an effect of rising body temperature and dehydration.  It is important to pay attention to sweat loss and fluid replacement variables. 

In my MS 50 mile kick, I was fighting an upper respiratory infection, and a fever.  I decided to stop at the 50 mark, as I noticed my heart rate started to rise ever so slightly as I tried to continue to maintain my planned pace. I felt okay, but realized that under the circumstances, this would be the best place to stop before I really pushed by body over the edge.

·         Fluid replacement: For ultra events fluid replacement and nutrition during the event are tied together.  There are so many variables here, that each individual needs a unique plan.  One needs to read in detail the position stand of the ACSM on fluid replacement: http://journals.lww.com/acsm- msse/Fulltext/2007/02000/Exercise_and_Fluid_Replacement.22.aspx  generally the  fluid ranges are going to be between .4-.8 L/hour and 30-60gms of carbohydrate in a 6-8% concentration.  The correct combination will enable the fastest uptake of fluid and carb, with the minimum amount of GI distress. The types of carb can vary from combinations of fructose, glucose and maltodextrines.

Fructose, however, doesn’t metabolize the same as glucose, may cause GI distress, but it may have more of a place in post exercise recovery. See this study, but realize it was only done at 30% of VO2 max, very low intensity. http://jap.physiology.org/cgi/content/abstract/69/4/1244

  To further confuse us, you can also look at:       http://www.hammernutrition.com/hnt/1275/  it is proprietary information, but offers some additional insights.

Beyond the ACSM recommendations, here are some interesting considerations:  Glucose and fructose in a 2:1 ratio.  http://www.ncbi.nlm.nih.gov/pubmed/18799989
Glycemic index and endurance performance: http://www.ncbi.nlm.nih.gov/pubmed/20479489
Chocolate milk and exercise recovery: http://www.ncbi.nlm.nih.gov/sites/entrez

·        The use of anti-oxidants is not without controversy.  There are valid points on each side of the debate.  My personal feeling is that our body produces its own anti oxidant enzymes based on the concept of exercise dose and response.  However, ageing becomes an added stressor, as is, excessive exercise that greatly exceeds our present level of adaptation.   Based on those premises, I believe in providing our body with the necessary nutrients to form those antioxidant enzymes, and provide sufficient dietary antioxidants.  I have my own plan which is too detailed to present here.  I would suggest one might at least take a good multivitamin mineral supplement, eat a well balanced diet, and at least a look at some of the studies below.
Green tea extract: If you are an endurance trained mouse;    http://www.ncbi.nlm.nih.gov/pubmed/16410398
alpha lipoic acid: http://jap.physiology.org/cgi/content/abstract/86/4/1191

NAC: http://jap.physiology.org/cgi/content/abstract/104/3/853

Cystine and Theanine: http://www.ncbi.nlm.nih.gov/pubmed/20525371
Pomegranate: http://www.prnewswire.com/news-releases/wonderful-pomegranate-speeds-recovery-time-and-reduces-muscle-pain-after-strenuous-exercise-85

Check this link for resource and summary of a large number of studies on exercise/antioxidants/oxidative damage/ hormesis:  http://www.dynamic-med.com/content/8/1/1

 CONCLUSION:  

 If we attempt ultra endurance challenges, performing them at a submaximal level may be much less health damaging than pushing ourselves to the limits of sustained high intensity endurance performance  The more fit we are, the faster we can go at a given percentage of our maximum heart rate.

 Finally, recognize that all this is relative to our physical gifts and limitations, and our mental and spiritual dimensions.  We can choose to be the warrior conqueror, prepared to dominate the field, or the reluctant warrior, prepared for facing adversity and challenge.  How we train and our expectations may be quite different. I have lived both and now embrace the latter.

 This is a work in progress and I will likely update or add to its content.  If you would like to comment, email me, or find me on facebook, or twitter.

#17 HIGHPOINT TO WALPACK  FOOTBIKE/BIKE MARATHON/ 50K OR 60K ROUTE  After my footbiking High Point hill climb the other day, I thought what a great place to start a long run from the highest point in New Jersey though the Walpack Valley.

The route starts at the High Point Monument in High Point State Park, exits the park and heads north on route 23. After.4mile you turn left onto Sawmill Rd.  The route continues through High Point State Park, through Stokes State Forest, crosses route 206 near Layton and continues on in the Delaware National Recreation Area following National Park Service Road 615/Flatbrook Rd.

 At mile marker 6 you will pass the Walpack Inn, which is the destination and distance you get using  the google maps bicycle route.  If you take the route that is listed as 20.6 miles to the Walpack Inn, you will continue on Flatbrook Rd for another 5 plus miles hich will bring you to the intersection of the Flatbrookville/Stillwater rd. which comes in over a steel bridge to your left. This will give you almost 26 miles.

To look at the route on google maps, put in Lake Marcia, NJ as the start point (that is about 1/2 mile below the High Point Monument, don't forget to add that to your total distance on the listed map mileage.)  Under the destination, put in Walpack Inn, Walpack NJ.  That will give you two reference points.  You actually start 1/2 mile before lake Marcia, and finish about 5 miles past the Walpack Inn.

Continue southwest on the Old Mine Road, the oldest paved road in America.  Near the bottom of a steep hill, you will be near Rosenkranz lane, which will be 50K,  continue another 10k, bearing right up a steep hill, off the Old Mine road onto Pompey Rd.  Pompey road looks like the main road. You make a steep climb with a 15% grade and gain back over 200' in elevation in less than .6 mile.  Continue though the stop sign at the bottom of the hill and finish about a mile ahead back at the Walpack Inn, at 60K.

The odd thing about this run, is that you loose the elevation from High Point to the Delaware, but what you don't realize is you will gain back more total elevation with the rolling descents and climbs.  Of course you still end up with more total descent.  The question is how much will the climbs cost you metabolically

I did the loop from the Walpack Inn past the bridge, continued on the Old Mine Road passing the marathon finish mark, the 50k and back to the Walpack Inn at the 60k mark, which is a 12.92mile loop.  The total elevation gain for this section was 807', average 4% climb, max climb 15%.

Updated 6/26/10.  Today I did the 5.74 miles from Layton, where CR 560 and CR615 separate.  The elevation drops 76' between Layton and The Walpack Inn, but you descend and climb for an accumulated total elevation of 210'.  The climbs average 3% with maximum climbs of 9%.  I made it a round trip, so for the 11.4 mile out and back I averaged 12.7 on the Street, so even though you are losing elevation and hit some max speeds of 23mph, the climbs do take a metabolic toll.

 On a bike, one could fly, evidenced by one cyclist who blew by me at 20+mph while I was kicking about 12.

I back tracked from Layton to Stokes, where if you are coming from High Point, the sign says RT 206 left.  There is a stop sign at that turn if you are coming from Layton on CR652.  It is 2.9 miles back to Layton on CR652 which crosses 206 and then south on CR645.  Going this way avoids the traffic on CR560 which can get pretty busy going to Dingmans Ferry.  The first 10-14 miles from High Point should be mostly downhill with less accumulated elevation in the climbs.

I am looking forward to gathering a few cyclists and maybe some crazy footbikers to do it together.  Almost all of it is onNational or State Park roads.  When I did this midday on a Thursday, I saw 3 cars and 4 bicyclists.

Whether you do the entire trip from High Point, or the Walpack Inn Loop.  You will see little signs of civilization, get a great workout, and you will never believe you are in New Jersey.  If  you want to top it off with some great food, ambiance, including the deer feeding outside the greenhouse windows at the back of the Inn, then plan  to finish the ride before 5PM on a Thursday or Friday.  Weekends, you might run into more park and Inn traffic.

If you have never explored the area, you are missing some beautiful scenery.  Cemeteries predating the American Revolution, the oldest paved road in America, waterfalls, historic buildings from the 1700s, views of the Kittatinny ridge and valleys and 3 states.  Also  a great variety of cycling routes with almost no traffic during the week.

Here is the link for the Walpack Inn.  http://www.walpackinn.com/      http://www.walpackinn.com/menus.htm 

#18 DELAWARE RARITAN CANAL TOWPATH AT BULL ISLAND STATE PARK.

I just finished the "Bike for the Buns" 10 mile bike tour at Bull Island on the Delaware River, on the footbike.  It was a nice, low key fund raising event to raise money for rabbit rescue.  It was the perfect tour for families.  There is a large picnic area with a playground and access to the river.

The tour began at the park and went south on the Delaware Raritan Canal towpath, along the Delaware River, for about 2.5 miles, turned and headed north toward Frenchtown, where you reached the turn around for the 10 miler or could continue on to the 20 miler turn around.  The tour started and ended at the picnic area.  It started with a tour leader for each distance, and the groups for the 10 and  20 started 20 minutes apart.

I had rollerskied the canal path several years ago, but couldn't remember the condition of the surface.  There are probably 60 plus miles of towpaths between the two canals, and I think I remember one area having a lot of roots.   I brought my Footbike Street, and my mountain scooter just in case.

It turned out that the towpath was hard pack crushed stone, and I believe faster and smoother than the railbeds in Sussex County.  There is a lot of red clay which when wet, dried and packed becomes pretty firm.

I had planned on doing it a a casual tour, but after rolling on the surface I started to wonder how fast I could go.  It was too tempting to pass up, so after 2 miles, I decided to depart from the group pace and gradually moved ahead, until I was by myself, then I pushed the reset button on the cyclometer and  I turned it into my own personal time trial.

 For an offroad surface, it was fast and pretty smooth all the way.  I ended up averaging 13.4mph, which is faster than I can kick for that distance on the railroad beds near home.  On a footbike it is the best surface for footbiking that you can kick on without being on a paved road.  The only suggestion I would make is to wear a pair of shoes that have some gripper treads, as my New Balances's slid a little on each kick.  If that became my primary place for footbiking, I would possibly consider maybe a cyclocross type tire, since the grit is rather abrasive if you ride it all the time.

The tour was fun, and for families wanting to mix biking and kayaking, tubing or rafting, you can put in anywhere up and down the towpath at the designated boat launches.

I don't know how long the info will be online, since the event is over, but here is the link. http://www.bikeforthebuns.info/  .The entire area is worth visiting for a day trip.  There are lots of quaint villages near by and lightly traveled roads that parallel the river with wide paved shoulders, for footbiking and biking.  Lots of bike and river usage on weekends.

#19 OPTIMIZING FOOTBIKING PERFORMANCE, APPLYING SOME PRINCIPLES FROM CYCLING.

 After reading an article by David Swain in Sports Science, see reference below, I thought summarizing the highlights as they apply to footbiking, might be of interest to other footbikers.  Much of the information in the Sports Science article details what many of us might intuitively have known already, but spells it out quite nicely.

 Whether you are riding a bicycle or a footbike, beyond the rolling resistance of your wheels, the two primary forces that both must overcome, to climb, accelerate, or maintain speed, are air resistance and gravity.

 Reference:  http://www.sportsci.org/jour/9804/dps.html