Shelley Verses, Soigneur

Rouleur Issue #25

2011-08-15T15:39:00.000-07:00

I recently did an in depth interview with journalist and book author Richard Moore. A ten page article will be in the current issue or Rouleur (issue #25). Here is an interesting podcast with Guy Andrews and Richard Moore discussing the current issue as well as a brief discussion of my story in the Pro peloton.
Click the link to download the mp3 podcast

Editor Guy Andrews, journalist and author Richard Moore and broadcaster Jack Thurshttp://www.blogger.com/img/blank.gifton discuss the latest issue of Rouleur, the world’s finest cycle racing magazine. Topics include this year’s thrilling Tour de France, bicycle manufacturer Trek, 1980s and 1990s soigneur Shelley Verses and the future of Team Sky.

Rouleur is the highly acclaimed bi-monthly cycling magazine. It brings together leading cycling writers and photographers to convey the essence and imagery of road racing. Rouleur features photography and serious writing celebrating the passion and beauty of the sport and has built a dedicated and valuable following from both discerning cycling fans and the most influential bike riders in the world. The magazine appeals to those who, like us, are passionate about the sport, but don’t want to read bike tests and race reports. Instead, the magazine focuses on exquisite photography and writing that really gets under the skin of the great riders and theatres of road racing.

I found some unedited BBC video of me from the Tour de France

2011-08-15T15:29:00.000-07:00

"Shovel Down Pasta" Carbo loading for athletes

2010-11-26T21:42:00.000-08:00

Athletes are always on the lookout for great recipes. This pasta recipe is one of my favorites. It can be served at room temperature, and goes great with chicken or red meat. I prefer to use bowtie, fusilli, penne, or spaghetti cut in half. I grew up in a Greek family and learned to cook without recipes; I learned by taste! Experiment, use your senses, be a little loose, taste as you go. Have fun with this recipe... Most of my athletes shovel it down!

Ingredients:

1 lb. Pasta-Prepare al dente -cool, put in bowl
8 to 12 oz. crumbled feta cheese
pkg. basil chopped (or to taste)
chopped green onions, at least 5 (to taste)
crushed garlic (use fresh, to taste)
Pepper
dried Italian seasoning
chopped Italian parsley (to taste)
prepared julienned sun-dried tomatoes in oil (to taste)
cherry tomatoes (optional)

Toss ingredients, with large spoon or with your hands. The pasta must be cooled so the feta cheese won't melt. Serve at room temp.

"Reading the Body of an Athlete"

2010-11-21T21:03:00.000-08:00

I began the fine art of formally reading the body of the elite cyclist at the Olympic Training Center in Colorado Springs in 1983. Under the watchful eye of veteran soigneur, my first mentor " Famous Amos Ottley", I began a life long quest to observe and treat athletes beginning with the members of the U.S. Cycling Team. These techniques involved not only using my eyes, but all of my senses.

It is a never ending area of fascination and learning for me. I not only find bio mechanics, pre-and post-effort needs, and increasing recovering rate personally enriching information, but knowledge worth sharing.

When I observe an athlete I am intaking everything as a whole, like a head to toe scan as they approach me. How are they walking? Their gait? Posture. Head position. Shoulders; are their shoulders anteriorly rotated? Is one higher than the other? Do they have over-development of particular muscle groups? Obvious discrepancies in size; Arms; right compared to left dominance. Legs; right compared to left quadriceps/ hamstring ratios and gastrocnemious and soleus development discrepancies. Are they over-developed in either tibialis anterior? Feet; do they pronate? Supinate? Wear functional orthotics? Knees; How does their Q-Angle look? Their eyes; are they bloodshot, yellow, dull? Do they have puffiness or dark circles? Mouth; are they in ketosis? Can I smell it? Are they hydrated? Lips cracked, mouth parched, tongue consistency? Are there salt stains on their clothes after an event? Skin; what is the overall 'look',energy coming off of their face?

When you massage athletes like I do, you do not have to even speak their language if you are proficient in body work to 'listen to the tissues'. I had phenomenal teachers from all over the world instruct me in talking to the body. Each person's body should be listened to each individual time they are on your table. Our bodies are not static beings, they are ever changing, always needing different tuning. A dehydrated body feels like beef jerky slabs under the skin. Whereas a hydrated body feels more juicy.

One of the quadricep muscles, the most lateral one called the vastus lateralis might need deeper work in the center of the belly one day, and less at the distal end. Recently, my X-terra runner Kim ran a 50-mile rough terrain course with rocky creek beds and lots of vertical climbing; that same muscle might need more work higher up at the proximal end. I palpated her leg and felt the more contracted areas. I would listen to what she needed by touching the fibers. Were they taut? Swollen? Had I observed that she walked in 'stiff legged'? Was her knee hurting because her pelvis was rotated anteriorly? Was her knee tracking 'off', beginning from her back and causing all the hip flexor and quadriceps muscles to 'pull' everything 'up'? Hmmmm?

On the Pro-Tour we would sometimes have to pull up next to a rider in the peloton who was bonking, while they held onto the car. One soigneur would drive and the other would assess the rider. I remember so many times hanging out of my team car window, pinching the jaw of my rider to open his mouth and squeeze liquid glucose polymer in. I would even rub his throat to initiate swallowing, and when I could see his eyes 'turn on the fire' again, Id know the glucose stores were up....I could read it.

We had to read when to do glucose IV's and when to push the calories in the Grand Tours. We could feel our riders body fat dropping from January training camp to the Tour de France in July from 7% down to 4% or 3%. By the Tour, they would be exhausted from eating, because the demands were so great.

There are so many variables involved in each athlete's training and competition. I find that in my private massage practice the same variables exist in our lives, whether we are athletes or not. We must all be observed and listened to. Not only looked at, and touched, but heard with our hearts. Reading the bodies of professional athletes has helped me to better care for my clientele. After all, we are all champions at something!

Take an Invigorating Post -Training/Race Wash Down with Dr. Bronner's Pure Castile Peppermint Soap

2010-08-11T22:17:00.000-07:00

All athletes should know about Dr. Bronner's Liquid Peppermint Soap and my special pick of synthetic loofahs for their post training and racing shower! Nothing is worse than drying off and finding dirt on a white towel when you think you've cleaned off the road grime, sunscreen, and liniments. The simple solution to this dilemma is to start using Dr. Bronner's Pure Castile Liquid Peppermint Soap. It comes in many other fragrances, but this one is my top pick for many reasons;
refreshing, invigorating, and stimulating to the senses. Over 95% of the athletes that I work with, amateur and professional, prefer the peppermint. However there is a niche for "the blend method", ie blending different scents of Dr. Bronner's like peppermint with lavender, or peppermint with eucalyptus, etc. You can experiment; this soap literally cuts grease and grime away! If you find that this soap is a tad drying, then you can do a quick "chaser" with an organic moisturizing soap before you step out of the shower. Or do a "chaser" of lotion or both. It's up to you.

Exfoliation of the skin is essential. I recommend using a synthetic loofah with Dr.Bronner's. Synthetic loofahs as opposed to "real" loofahs are a healthy choice (synthetics don't get moldy). My favorite types are: loofah gloves, loofah mitts, and loofah wash cloths. The loofah wash cloth is great for hard to reach areas of your back. I recommend purchasing "Bass" synthetic loofahs or as they call them "exfoliation mitts and skin towels".

In order to get a "proper cleanse" with Dr. Bronner's, you want to lather up with the loofah. First, pre-soak the loofah with water, add a spoon size of Bronner's soap and begin vigorously lathering your body in a circular motion. It helps to turn off the shower while doing this to allow the Bronner's to sit for a minute or two and break down the grime. Be careful to not get the suds in your eyes or nose. For the uninitiated, the peppermint oil might be a bit too strong for the face. And of course, with experience and familiarity you can determine if you need to add more or less Bronner's to your liking.

Synthetic loofahs and Dr. Bronner's can be purchased from fine health food stores and online. Dr. Bronner's can also be purchased at Trader Joe's!

Every athlete should travel with a small bottle of Dr. Bronner's and their choice of synthetic loofah tucked nicely into a large ziplock bag. After a long ride or run it always feels good to wash off and feel that tingle of cleanliness that only Dr. Bronner's soap can give. Ahhhh.....

Recipe for "Light Legs"

2010-04-08T10:39:00.000-07:00

Before a long ride or a race, one way to help your legs feel fresh and light is to take two Anacin and sublingual B-12 about one hour prior. Dosage for B-12 can vary from 500 to 2000 mcg. The Anacin contains caffeine and aspirin. These products will "lighten your legs" by the caffeine and aspirin's effect, combined with the nervine tonic of the B-12. Do not try this the day of a race! Try it first on a long training ride. If you like the way you feel, then use it on a race day. These products are meant to be used ultimately for increased recovery and peak performance.

Another great product is Berocca Performance, by Bayer. These are effervescent tablets containing B vitamins with added vitamin C, calcium, magnesium, and zinc. On the Pro-Tour in Europe, the riders took Berocca Performance two times a day; once in the morning, and once after the race. This product is phenomenal! It is not available in the United States and can be purchased on-line. I have found the prices through Bayer New Zealand pharmacies to be fantastic. You will notice an unbelievable feeling of rejuvenation from the B vitamin content in Berocca. Start with just a morning or afternoon dose, but not after 5 p.m. as you could feel a bit "too" rejuvenated! Berocca can be used as a B supplement to your vitamin regime. It is not necessary in the recipe for "Light Legs." Experiment! Good luck!

"So you think it's cold?!" Part 1.

2009-12-21T10:55:00.000-08:00

It's winter and many riders find it difficult to bundle up correctly for training, mountain bike, and cyclo-cross racing. This can make it hard to keep motivated and focused. To remain inspired in cold-wet weather for me is the absolute worst! If you can do this, you'd make a great European rider! (Photo: Cor Vos)

Cold and wet was the norm in Europe during winter and spring; cold to the bone. The riders who excel in the spring classics in particular have an indescribable constitution. This category of riders are a category in and amongst themselves...they do not register cold and pain like other riders do.

Australian, Phil Anderson, my boyfriend for six years, is the perfect example of one of these super-human riders. He was considered a "classics rider" and went very well in foul weather. For instance, if a two hundred man field began at Liege-Bastogne-Liege and freezing rain continued throughout the day, there might be only twenty-seven finishers. These would be great conditions for Phil!

One morning when we both on the TVM Team, it was pandemonium at the start of the Tour of Flanders. The press was swarming around our team cars. The mechanics and soigneurs had all we could do to prepare the bikes and the boys and deal with the paparazzi too. It was sub-thirty degrees Fahrenheit and sleeting. On days like this we layered the boys legs with three types of liniment; the top coat, a silicone-like product was derived from the feathers of a duck to repel the water, sleet, and snow.

As one of my riders put his start food and bottles into his pockets and moved aside, a journalist shoved his way into the coveted circle. Phil went ballistic. The journo barraged Phil all at once. Phil agreed to answer one question. "Phil, it's strontweer ( Dutch:'shitty/foul weather'), good day for you." To which Phil replied, "Why do you say this day is any better for me?" And the journo said, " The worse the weather, the better you go. Two-hundred riders are starting, less than thirty will finish in conditions like this...good day for you!"

Phil almost clocked the guy. " I don't go any better, everybody else just rides worse." "Shell, get this guy outta here!"

"BLAST FROM THE PAST!" 7-ELEVEN's Giro Debut 1985 Prologue, Verona Italy

2009-11-09T10:17:00.001-08:00

photo: Bjarne Rostaing

My experience with the 7-ELEVEN team's debut at the 1985 Giro could well be a book in itself. I'm sure each and every rider, mechanic, fellow soigneur, as well as my directors, have their own memories embedded in their minds like myself of our first Grand Tour. Up to this point in my career, I had worked with the U.S. Cycling Federation, 7-ELEVEN amateur team, and the 1984 L.A. Games, and was told that my work as a soigneur would be reserved for domestic races as there was no such thing as a female soigneur in Europe; it was taboo.

After the Olympics, the 7-ELEVEN boys turned pro and ventured to Europe the following spring to race the classics without me, of course. Upon their return I heard all about "European soigneurs" and how they wished I was there with them. The next thing I knew, Mike Neel our director sportief, called me to make sure I had a passport and to inform me that " we were going to the Giro". Apparently, that included me.

Our nine man team consisted of Ron Kiefel, Eric Heiden, Davis Phinney, Chris Carmichael, Andy Hampsten, Jonathan Boyer, Bob Roll , Jeff Bradley, and Tom Schuler. Mike Neel was our director sportief and Eric Heiden was to be our second director/rider. Jim Ochwicz, "Och", was our manager. Hampsten turned pro in Pennsylvania just days before the Prologue by signing his PRO papers with Jack Simes; he was literally still jet lagged for the start! That year the World Cup Soccer was being held in Verona so it was mayhem. Our hotel was in the center of town...all you could hear was chanting. "OLE'! OLE'! OLE'!" There was so much fervor. My presence as the first female soigneur to work on the Pro-Tour is a story in itself. There were no such thing as female soigneurs in any Pro-Tour in history up til this point. Mike Neel collected my credential for me by bringing a passport photo to the sign in so I wouldn't have to be seen in person and put the team in jeopardy. They kept me stashed at the hotel, literally, until the team presentation, which was held in Verona's Colosseum where the prologue time trial was to be held . We were all in a state of shock. Our Italian sponsor, Hoonved an industrial washing machine company, were hovering around, as were others, excited at the prospect of something new; the American invasion, which made us more nervous.

The morning of the Prologue started at about 5 a.m. for the mechanics and soigneurs with preparation of the bikes, vehicles, etc. So early in the day, while the boys were out for a spin on the TT bikes, I headed off to the market alone to buy the race food for the following day's race stage and any "special requests". On my way to the market there was a crowd of people blocking the street; was somebody hurt? I couldn't drive through the crowd. I scurried out and grabbed my orange Mueller Med Kit from the back of the team car and rushed into the crowd asking "is anyone hurt?" I followed the crowd into an alcove to find some of them gazing up to a balcony and the others stroking the left breast of the statue of Juliette Capiletti! An older Italian man came up to me and said, " Diche buon giorno a Giulietta!" Say "Good morning to Juliette!" Jesus Christ! Verona! The home of Romeo and Juliette! Who knew?! Oh God ! The race food! Special requests: fruit tarts, cherries, figs! The prologue! My riders! I ran back to the car, kept beeping the horn and got out of town. I realized that the town folk were on their way back from Verona's market place and did this little ritual on their way home. My adventure at the little local super market shopping will be in the next post!

I made it back to the hotel where the energy was rising...I began unloading the three cart loads of supplies from my car into the team truck when I was approached by Wookie and Kid . "Wookie" and "Kinder" are nicknames for Ron Kiefel! Chris Carmichael is affectionately known as "Kid"! Kinder and Kid had been talking to the mechanics about their gears and had sauntered over to me. They casually asked me if we had chairs and an umbrella to sit under at our TT "set-up" like we did in the states. My response was "YES! Of course we do!" But I didn't have a f#*king umbrella! This wasn't the 7- ELEVEN van, stocked to the hilt in the USA... I'd have to steal one! As it was ,the boys might be complaining because I didn't have the lawn chairs they were used to, just tiny camping stools I found at the market. The American mechanics would never have allowed me to transport the lawn chairs from our vans. When Wookie and Kid walked away, my Belgian colleagues started muttering, how spoiled the American riders were. How dare they!! I gave them the stink-eye and started scanning the cafes across the street.

It was that 'sleepy European siesta time' and one cafe was closed. That was my target. I chose the Sprite umbrella because it best matched our jerseys. When the coast seemed clear, I busted my move, ran across the street, and tore the umbrella out of the cafe table. I stashed the umbrella in the mechanic's van that was going to the Prologue as my fellow soigneurs laughed, reminding me I need the cement base. Dripping in sweat, I bolted back and couldn't pick up the heavy bitch-bastard. I swore up, down and center for them to help me which they did in the name of team duty. A waiter from the cafe ran out and called me a "BANDITA!" I showed him my Giro d'italia credential, hanging from my neck, gave him some team water bottles, mussettes, hats and post cards and I promised to return the umbrella after the Prologue team time trial. He of course believed me after his schwag hit...and of course the umbrella disappeared for good.

At this point, everything became a blur. I set up my installation in the Colosseum's TT loop on the historic cobbles of Verona with the European cycling world staring at us like zoo animals... especially me. Between the camping stools, the Sprite umbrella and my only Italian response to everything being "Ciao, grazie", my boys were my sole focus. Team cars, photographers, journalists, and riders warming up on the course were yelling to me in Italian " Ciao American!", "Ciao bella bionda!", "Ciao bella figa!". There was a commotion in front of our set-up; a rider in a pink jersey being followed on foot by at least five mechanics in blue jump suits, approached me curiously on his "chariot" with his entourage and motions towards his legs as if he wants them warmed up too! I shoo him away as if he were paparazzi! Kid and Davis Phinney exclaim "Shelley, that's Francesco Moser! He wants a rub! Do it! He won the Giro last year! Francesco, sit down!" The next thing I know, this guy is sitting on one of our team stools and my guys are giving me the okay to "shake him out". I proceed, slightly out of my body, not realizing who he really is, but want to get back to my work. I feel a little like a side show act, but it's a little late for that now isn't it? This is only the beginning...

5 "Popular" Causes of Sports Injuries

2009-11-02T10:33:00.000-08:00

As a massage therapist and soigneur I see and deal with a multitude of injuries on a daily basis. This makes my work both interesting and extremely challenging! The injuries range from pre-operative, post-operative, acute, sub-acute, chronic, sport and non-sport related.

What causes sports injuries? This is a very multi-faceted topic.Some of the causes of injuries are, but not limited to: Biomechanical imbalances; inadequate warm-up; ill-fitting equipment; instability and weakness; deconditioning; overtraining; hypermobility; not wearing safety equipment, protective gear, or helmets; mechanical problems and/or malfunctions; crashing; lack of muscle, tendon, and/or ligamentous strength around a joint; returning to your sport or job too soon without adequate or proper rehabilitation after an injury, accident or surgery.

Whether you are a professional athlete or wait person who runs for fitness, injuries are something that have to be dealt with at some time or another. 5 "Popular" Causes of Injuries are:

Too much too soon

Over-use

Fatigue

Change of surface

Change of equipment

Let's go over each of these causes in a little more detail for better understanding.

TOO MUCH TOO SOON

This occurs when a cyclist rides too hard, for too long, or a runner runs too hard, for too long. If you are a wait person, you might injure yourself by working multiple double shifts over a Father's Day or Graduation weekend not thinking that it might effect your low back or hamstrings; you were thinking about making extra money! This happens a lot at the beginning of an amateur athlete's season and typically, around the time of the Olympics, Wimbledon, and the Tour de France, when people get excited and want to "get out there and get in shape!"

OVER-USE

Over-use injuries are when you don't know when to stop! Your brain says "this feels good, I want some more!" Unfortunately, the chemical bi-products of exercise accumulate in the system and the athlete pays for it later. A comic example of over-use that I have seen, time and time again, seems to occur at the squat rack in the gym...I had a client that would hit the squat rack and "check out the chicks" on the Elliptical Machine in hopes that they would catch a glimpse of his impressive form, which of course, they never did! Poor Clyde! (name changed ) His quads and glutes were torn to shreds! He could barely walk. Another example is when your endorphins of exercise tell you to finish your light jog around the track with some stadiums; this can end up as a recipe for disaster. Several sets of stadium runs might be okay; it's the over-doing-it that puts people down for days. If stadiums are not part of your regular training regime and you simply binge, it takes days to recover. Over-use is over-use, no matter how you look at it!

FATIGUE

When the body is fatigued physically, or from lack of fuel, injuries are bound to occur. Many athletes decide to remain on the field "just a little bit longer" after practice to run more hurdles or high jumps. Often times their muscle and tendon apparatus have become fatigued and are unable to support these final practice runs. Sprains and strains are likely to occur and the defeated athlete always wonders, "why?" They question their form. They question the equipment. They question the surface. The frustrations surrounding fatigue are endless. Fatigue injuries are frequent with people who exercise after work. Fueling the body is crucial regardless of when you train or whether you are a professional athlete or a weekend warrior.

CHANGE OF EQUIPMENT

Change of equipment is an interesting cause of injury. Cycling is a good example to use. Riders at the level of the Pro-Tour are basically human extensions of their bicycle. Their bikes are custom made for their bodies. Every tube, crank, and seat post, is measured to the millimeter to fit each rider. Some riders have leg-length discrepancies and ride two different crank lengths. Achilles tendon and knee problems occur when a seat post drops down in a crash and is not put back to the exact height by the team mechanic!

If you are runner and have been running in Nike shoes and switch to a stiffer sole brand, you might suffer from Plantar Fascitis. If you are used to holding your mobile phone against your shoulder and develop neck pain, your problem might be ameliorated by using a headset. When chefs suffer from epicondylitis (tennis elbow) from lifting heavy pans they typically switch to lighter gear.

CHANGE OF SURFACE

Change of surface injuries are common with runners. If you are accustomed to running on the road and suddenly start running on the beach you are bound to suffer from some form of injury. I worked with many injured professional tennis players at a tournament at Indian Wells in Palm Springs. They had all arrived from The French Open where they had been playing on clay, and now were competing on a harder composite surface. Most of them were complaining about low back and hamstring pain. Many local tennis players I work with have the same injuries when playing tournaments on asphalt courts when their Santa Barbara home courts are a softer composite surface. Change of surface wreaks havoc on athletes causing compression injuries, shin splints, sprains and strains and again, frustration. The athlete typically is trying to just "mix it up" and doesn't realize that the surface change is part of the problem.

I find breaking down the causes of an injury to be a simplistic and rational methodology. My work continues to be ever challenging, always fascinating, and new! Recovering from the injury is another kettle of fish!

My old teammate Jean-Francois Bernard on Toshiba-Look

2009-03-11T00:21:00.000-07:00

A crucial day for the Yellow Jersey. Would he wear it again?

What is a Soigneur?

2008-12-15T18:50:00.001-08:00

" WARM equals PERFORM!"

2008-12-03T21:45:00.000-08:00

Can you imagine being fined in Swiss Francs for not putting a beanie on your teamate's head after a bike race?! Well, I'm here to tell you today that in the world of professional cycling, this kind of scenario is true! It is very common for athlete's to compete in sport in all kinds of inclimate weather, whether it be squall conditions at sea in the Volvo Ocean Race , unbearable heat with 100% humidity at the Australian Open Tennis, or freezing rain and gusting winds during the Tour de Flanders Cycling Classic. Hypothermia is not that common of an occurance in professional sport, but must be prevented at all costs. Athlete's that race the Tour de France will begin their season with as low as 7-9% body fat and will drop down to as low as 3-5% by the Tour de France's end in late July. Doesn't that cap on the old noggin make more sense now?! We lose our body heat through our extremities, and through our exposed head and neck. Wearing a cap or beanie helps keep your core body temp stable and is one way to help prevent hypothermia.

Regardless of what your sport is, having the right clothing is crucial. I am not going to discuss expedition climbing in Nepal, or other sports of extreme cold exposure,but I do want to go over the importance of warming up,working out, and cooling down. If it is cold enough for a thermal long-sleeve full-zip jersey, legwarmers, a wool beanie and thermal gloves to start your cycling training ride, by all means, start out correctly! You probably won't have a domestique' rider riding next to you who is going to shuttle your layers back and forth to your team car during the ride as they would if you were a team leader in Europe; what a luxury you might think.....for the leader, that is! As your core body temperature rises and the blood flows to your large muscle groups, you will begin to feel warmed-up and supple. At this point in your training, regardless of incliment weather you probably would want to remove some layers and tuck them into your pockets. As long as you stay warm you will perform at your peak. There are many liniments, embrocations, and thermal patches that can be used on the body to assist in increasing blood flow and keep you warm. There are even liniments we used in Europe that were derived from the feathers of ducks that were silicone-like in nature that we used on the Pro cyclists legs.We would top-coat the hot liniments with the 'duck feather product' to waterproof their legs from the rain during the Classics like the Paris-Roubaix, Tour de Flanders, etc. These products allowed the body to stay warm but kept the rain's cold/wet properties from getting in. It was amazing!

Back to keeping warm! So you see the importance: WARM EQUALS PERFORM!!

After training or racing:

Cool down if you can. Get your heart rate down to resting/normal. If you just sprinted, get your system back to norm. Sometimes this is not possible to do on the bike if you have to go to the podium or to dope control. Slow down the jets. Stretch later.

Put a hat or beanie on to keep your body heat in. You could lose up to 30% just through your head.

Get out of your wet training or race clothes. If you are a cyclist, get out of that chamois as soon as you can. Get into your warm-ups or appropriate attire according to the weather

You have 60 minutes to close your glycolic window after your training or racing...CLOSE IT IN 30 mins! Drink your recovery drink ASAP to increase your recovery rate.

Cool down if you have the opportunity after you have changed into warm attire. Can you take a cool down run or ride? Can you get your stretches in? All this will help your muscles recover and remain supple.

If you trained or competed in cold conditions get into a warm shower or bath. Drink warm beverages. Drink your favorite teas with honey or agave syrup. Stay WARM! You will recovery faster and feel fresh.

Experiment with different clothing during training , never during competition. Try using arm warmers, knee warmers,and different fabric combinations in regard to underclothing. Try out different vests and raingear. Have you used shoe covers or thermal booties before? Have you finished a ride and later realized that you should have ridden in that one piece thermal suit and gotten it over with?! Try using other training partners caps, gloves and jackets if they are something you might be interested in.There might be a vest with a wind resistant front that might be the cat's meow for you on descents....then again you might be so hard core that you just shove that section of the sports page up your jersey front on top of your italian undershirt and between your long-sleeve,grit your teeth, jut out that numb jaw, get in the drops and let her rip on the rivets of your saddle......

USA TODAY Chat: Ex-Tour de France soigneur Shelley Verses describes the rigors of her job

2008-11-19T23:51:00.001-08:00

Put Those Legs UP!!!

2008-11-14T07:40:00.000-08:00

" Put those legs up!" That's one of my greatest pieces of advice for all athletes. Your arteries carry your blood away from your heart and your veins pump the blood back up to your heart, against gravity." Draining your legs " by placing them higher than your heart after you train hard is a technique used to increase recovery rate by serious sportsmen. This will enhance the venous return of your blood to your heart which is a muscle too! In the world of professional cycling where I worked in Europe," the cream-of-the-crop" put their legs up on the wall daily, in their hotel rooms while resting on their beds after each day's stage. I am talking about a very small percentage of the 1000 ranked professionals in the world. Of that 1000, only 220 race the Tour de France each July, and of that 220, only about 11% regularly drain their legs. Those are usually the boys who you see up on the podium at the Champs-Élysées in Paris!! Now what does that tell you?! Working as a Soigneur for years has taught me priceless things that I could talk about for a lifetime. Bike racers are supposed to train/race/recover.....that's it, pedal! Anything else would make their legs bloat. It is common to see the boys shuffling their feet in their cycling sandals 'post-race' in the hotels and even 'stalling' while climbing the stairwells to their rooms after talking to the mechanics about what gears they want on their bikes for the next day's stage. Their legs are 'stalling' because they are climbing stairs and not mountains! They are used to pedaling, not stair climbing, or shopping in malls or being on their feet at a concert for three hours. They are used to being in a hard saddle pedaling in the Pyrennes or in the Alpes for 4-7 hours. The most elite cyclists in the world DRAIN THEIR LEGS so they can PUMP THEIR PISTON LEGS like animals day in and day out!!! This gets rid of that bloaty, lymph accumulation. They can do 'other ' activities after the season......a little bit! But I'm tellin' ya, the legs up thang.......You can do it after a race, a training ride, while you are watching TV, or on the phone. You can do it after you shopped til you dropped, or after you travelled and have swollen 'jet-legs'. You can do it with your legs up on your wall or up on pillows on your couch. Put 'em up on the table, on the dashboard, on someone's lap! Just PUT THOSE GAMS UP, MAN!!! You,ll never stop once you start......and shake those quads with your hands while their up there. Shake the meat on that bone!! Your legs will feel fresher and so will you.

The "Pro Soak": Recovery Bath Therapy

2008-11-09T22:02:00.000-08:00

Have you ever wondered why you feel better after you swim in the ocean, take a dip in a high altitude glacial lake, or relax in a hot thermal spring? They all have something in common: high mineral content. When we go to the beach we always feel better because we're taking time to relax and enjoy ourselves. The other reason why we feel good after we get out of the water is because the ocean drew the soreness out of our body and the sunshine "assuming we didn't stay out too long" increased our vitamin-D stores and our feel-good neurotransmitters. Taking a bath in Epsom Salts can do the same thing.

I worked in Europe on the Men's Cycling Pro Tour for many years. In races like the Tour de France I would help my riders increase their recovery rate by soaking "the soreness out of their legs" with products like Magnesium Sulfate, commonly known as Epsom Salts. There is a reverse osmotic effect taking place where the concentration of salt in the tub is greater than the deposits causing soreness in your muscles. As you soak, these deposits are being drawn toward the water, and on their way hit your blood stream and are metabolized. In a warmer bath this happens faster by increasing the circulatory effect.

The Pro Soak is a benefit, not only to a professional athlete trying to recover, but also to someone that has taken a hike or an exercise class. If you are coming down with a cold or are already sick, soaking in Epsom Salts will help you feel better faster! It draws things out! Yeaahhh Baby!!!!! I have listed instructions and a very important list of Do's and Don'ts below:

Instructions for Pro Soak:

Seven "running" handfuls Epsom Salts into regular sized tub. ("running" means countinuously pouring salts while emptying each handful
If your tub is oversized add 2-3 more "running" handfuls
You may add bubble bath or foaming soap to your salts or 5 drops of an essential oil like lavender.
Soak in bath for 10 minutes minimum - 20 minutes maximum. More is not better!
After 20 minutes, rinse salt off

Pro Soak Do's:

Do imagine your body healing as the salts draw you toward wellness & peak performance
Do add warmer water to your bath as needed
Do create a relaxing environment for your bath by lighting candles or playing music
Do allow your body to return to normal temperature before applying any lotions, creams, oils, or deodorants. Your pores are open and must close naturally.
Do put your legs up

Pro Soak Don'ts:

Don't shave before or after your soak.
Don't scrub or exfolliate before or after your soak
Don't apply lotions, creams, oils, or deodorants after your soak. Your body temperature has been elevated; allow it to return to normal and your pores to close naturally.

A little Video of me back in the day!

2008-11-03T22:14:00.000-08:00