The RoadBikeRider.com Newsletter is e-mailed without cost or obligation each Thursday to road cyclists around the world. Click for a free subscription and a complimentary copy of the eBook, 29 Pro Cycling Secrets for Roadies. E-mail a friend   Tell other roadies about this newsletter Printer  Here's a newsletter format that's easy to print Subscribe   No cost or obligation, and a free eBook too E-mail the editor   We like to receive your comments This Week's Content Click to comment on what you read in this issue! Weekly Dispatch  Holiday Schedule;  Indoor Classes Cycling Shorts  Baffling Bike Commuter Act Scott's Spin  Health Exam Classifieds  (2 New) Coach Fred  I'm Not Improving. Why? Road Racing Roundup  Odd Giro for Star-Studded Field Uncle Al  Mix & No Match Try This on Your Next Ride  Smooth the Rough Stuff RBR eBookstore  Build a Pro Workshop at Home ______________________________________ RoadBikeRider.com Newsletter Issue No. 374 - 12/18/08:  Indoor Cycling Classes ISSN 1536-4143   Produced almost every Thursday by RBR Publishing Company. E-mailed without cost or obligation to more than 62,200 roadies around the world.   ______________________________________   BicycleGifts.com - GIFT CERTIFICATES by e-mail! Last-minute holiday gifts for the hard-to-buy-for cyclist. Immediate e-mail shipping. http://www.BicycleGifts.com   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   1. WEEKLY DISPATCH   ED'S NOTE:  This is our last newsletter in 2008.   Because Christmas Day and New Year's Day both come on Thursdays, our publication day, we won't be sending a newsletter to you on Dec. 25 or Jan. 1.   Most of you have better things to do on those days than checking e-mail . . . like sneaking in a ride if weather permits, especially on Jan. 1 to get 2009 started right.   I won't be out there with you, but I have a good reason. From Dec. 30 to Jan. 2 I'll be holed up in Houston, working with RBR tech support to install a state-of-the-art content management system for RoadBikeRider.com. At least that's the plan. Lots of groundwork needs to be done in the next 12 days, and then things need to go right in Texas.   If they do, RBR's 405 web pages (including the Premium Site) will be on a totally modern platform. New features may be in place to make your RBR experience more enjoyable. This newsletter could see improvements too.   Yes, I'm hedging. There's a lot to accomplish in the next 20 days. Much is still to be decided. But the goal is to have most changes in place when you receive our next newsletter on Jan. 8.   When it comes to meshing new and old web technology, it's kind of like the cyber equivalent of Uncle Al's column this week. In this case, though, upgrades are necessary if RBR is to continue doing the best job for you.   Happy holidays, enjoy your rides, and see you on Jan. 8.   Ed Pavelka Editor, Publisher, Crosser of Fingers   Comment ______________________________________   So like last Jan. 1, my new year won't start with a ride.   This time it's just unfortunate scheduling. Last time, Jan. 1 was 9 days after my hip replacement and 3 days before the pulmonary embolism. Following all that, my first ride in 2008 wasn't until March 30. I'd been off the road since the previous June 12 -- the day I was on the road, in a heap.   Now I've been riding again for nearly 9 months. So far I have 5,548 comeback miles (8,932 km), with a long ride of 111 miles (178 km). I did that one on Sept. 7 -- and the steel hip hasn't been the same since. The continuing soreness has forced me to back way down. I've ridden only 14 times since Nov. 1. I can feel the darn thing even just sitting here at the keyboard.   My one-year checkup with the hip surgeon is on Dec. 26. He'll take x-rays, hopefully find nothing mechanically wrong, and then scold me (again) for thinking the rules don't apply. He's told me I won't be fully recovered (whatever "fully" means) until December of 2009. Maybe I got what I deserved for doing a hilly 111-miler 15 months before then. But the hip was feeling good -- until the day after that ride.   In retrospect, it wasn't an advantage for my comeback to coincide with the new season. I thought that was perfect timing, but it would have been better to restart when riding is limited by weather and early darkness, like now. I'd have been forced to break in slow and easy.   Without much happening on the road, I'm doing core work, upper-body weight training, a 3-mile (4.8-km) "walk around the block," or nothing at all one day a week. The trainer bike is getting some use, but just for spinning. I'm wary of putting force on the pedals till the doc has his say.   That's my situation. But what about a healthy guy?   We occasionally get asked what Coach Fred Matheny does for training. Does this 63-year-old practice all that he preaches?   Fair question! Here's a peek at his program, with emphasis on the current off-season:   As of yesterday, Fred has logged 507 hours on the bike in 2008, which translates to about 8,500 miles (13,700 km). He's also done 242 hours of hiking, snowshoeing and a bit of running. In addition, he has weight trained for 50 hours. That's nearly 800 hours of exercise, some of it with intense effort. Rest.  And Fred's not getting any younger! That makes recovery crucial. He tries to take at least one day a week completely off and go real easy on 2 other days. He admits, though, that rest comes hard for an exercise addict who's retired and lives in Colorado. In 2008 he's had only 24 days of real rest (no exercise of any type).   Strength.  Two or 3 times each week, Fred uses his downstairs weight room for a varied, full-body program. This off-season he decided to replace leg weights with "squats on the bike." These are 30-60 seconds of hard pedaling at about 80 rpm. He does it on a LeMond RevMaster spinning-type bike at high resistance. In effect, he's using the RevMaster as a leg-press machine.   Aerobic exercise.  Besides hiking and snowshoeing, Fred rides paved and dirt roads when winter weather allows, the goal being to retain aerobic fitness, endurance capacity and a smooth spin. And, of course, to enjoy being out there on his bike. Remember, the Coach's personal approach might not be ideal for you. We all have different cycling goals and backgrounds. But at this time of year, you can't go wrong with a blend of strength training, aerobic exercise -- and rest!   Comment ______________________________________   RBR's QUESTION of the Week   So how'd you do in 2008? (For those who keep track in kilometers, multiply by 0.62 to convert to miles.)    How many miles have you ridden in 2008?    We give you 11 ways to answer at http://www.roadbikerider.com/poll, where you can also find an archive of previous poll results. Please click, vote and come back to finish reading. ______________________________________   "Keep it Real - In Your Indoor Cycling Classes!"   We're closing 2008 with a unique new eBook available today:  Keep it Real -- In Your Indoor Cycling Classes! The author is Jennifer Sage, an exercise science expert and certified Spinning Master Instructor.   Jennifer is on a mission!   She has a big beef with indoor cycling instructors and programs that don't "Keep it Real" by developing the fitness and skills necessary for road cycling improvement. For roadies, there are too many inappropriate classes out there, she contends, and that's the central issue of her enlightening eBook   Who's it written for? You, if you are attending indoor cycling classes this winter or are thinking about enrolling. It's also for instructors, especially those who don't have a road cycling background (a common deficiency Jennifer has found during her years in the indoor cycling industry).   When an instructor and program are on target, Jennifer argues that you can get much more benefit from each hour in a class than you can by pedaling a trainer alone at home. She makes a compelling case why this is so. It can happen if the class "keeps it real" by directly connecting what you do inside on a spinning bike to riding a road bike outside.   A key part of this eBook is Jennifer's description of 13 indoor cycling techniques that should be avoided. Even though they're popular in many classes, they either won't make you a better road rider or they can set you back with injuries. She goes on to detail the exercises, drills and workouts that actually will boost your ability on the road.   Keep it Real is remarkably comprehensive -- the most complete, up-to-date and hard-hitting publication on indoor cycling classes on the market. Don't join a class till you read it. If you're already in a class, use it to make sure you are getting the most for your money and effort.   Keep it Real has 177 pages, 18 color photos and a file size of 1.7 MB. See the extensive table of contents and read an excerpt. As with all 39 RBR eBooks and eArticles, you can do the download instantly as soon as your order has been completed.   Comment  ______________________________________   Thanks for all the nice Comments last week about the photo gallery of "RBR's Roads." I'm glad you liked the pictures and, no (to answer the most-asked question), I didn't need to wait for traffic to clear to make southeastern Pennsylvania's roads look like a "car-free paradise," as one person termed it.   I could easily show you cars, trucks and even 18-wheelers. The RBR office is just one mile from an interstate interchange, so there is plenty of traffic for 5 or 6 minutes when riding north. West, though, it gets remote quickly. A Mennonite farm is just 2 miles away.   One Tuesday afternoon I rode past that farm, and after 20 minutes I realized no vehicles had passed. So I took note of when the first one did -- at the 55-minute mark, and then there wasn't another for about 20 minutes after that.   Sometimes I wonder why I bother with this rearview mirror.   I found 5 more photos still in my camera, so I put them first among those posted last week. All 19 shots are in place here. --Ed   Comment  ______________________________________   Iron Deficiencies   Here's the final installment of "How to Avoid 7 Weight Room Errors" by Coach Harvey Newton. He knows that lots of cyclists lift weights in the off season but not everyone will be investing in his new Strength Training for Cyclists program. So these articles are his way of giving a helping hand to all riders who are lifting. Coach Newton is a former coach of the U.S. Olympic Weightlifting Team and a veteran roadie.   If you'd missed any of these articles, you can now find all 7 online here.   Common Error No. 7:  Not Maintaining a Strength-Training Program Year Round By Harvey Newton   This is a biggie. Many cyclists make the effort to improve their muscular fitness in the off-season. But as soon as the roads clear or daylight lengthens, weight training is the first thing to get dropped from the routine.   I believe this is a serious mistake. If you decide not to make off-bike strength and power training a year-round pursuit, you will fail at getting stronger.   Let's take the opposite example: A strength/power athlete wants to gain endurance in his off-season. Let's also say there's a need for this athlete to improve body composition (a nice way to say "lose fat").   This guy begins cycling and gradually gets to 100-150 miles (160-240 km) per week. His body composition is positively affected, but eventually he decides to stop the "cardio" work.   The nice thing is, his body comp might stay the same (assuming no big change in diet). But what happens to his V02 and other measures of aerobic fitness that improved during months of cycling? Everything returns to the baseline level of fitness before he got on the bike.   Now guess what happens to endurance athletes who don't maintain some form of strength/power training throughout the year. When they want to call on their newfound strength and power at the peak of the season, they don't have it.   The smart solution is to resistance train throughout the riding season. Sure, you taper a week or 2 here or there before key races or big rides. And yes, your in-season weight training volume is greatly reduced.   But that's enough to keep the hard-earned benefits. Your gains in strength and power will be available when you need them most.   Comment ______________________________________   Meet Coach Newton through a video clip and see details of his Strength Training for Cyclists program. Purchase through RBR and Newton Sports will fill your order promptly with a 42-minute instructional DVD, a 164-page fully illustrated workout manual and a deluxe messenger bag. Shipping & handling is free for U.S. residents. RBR Premium Site members save $14.99 with their 15% discount.   For Coach Newton's replies to 15 questions and comments about his program, please click here.   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   2. CYCLING SHORTS Quick Tip:  Where to Put Preparation H.  No, we don't mean there. But close. Try it on budding saddle sores. Preparation H shrinks swollen tissue and dulls pain -- exactly what you need to thwart a threatening hot spot. Apply a dab 5 minutes before putting on your shorts, then use more after your post-ride shower and at bedtime. The ointment works better for this than the cream.   The Recumbent Alternative, an RBR eArticle by Alan Bragman, D.C., has been freshened up a bit. If you've already bought it, you can download the new version from your customer account for no charge. Login here. Remember, RBR allows 5 downloads of every eArticle or eBook you purchase, so you don't need to pay for new editions or replacement copies.   When we implied support of the bike commuting act that was part of the U.S. government's $700 billion financial bailout plan several weeks ago, we got hammered. Most feedback took us to task. Writers resented the so-called "pork" provision that gives a $20 monthly benefit to employees who regularly pedal to work. Regardless, the act is scheduled to begin on Jan. 1. But nobody seems to know exactly how it's supposed to work. There's a good overview of the situation by the Chicago Tribune online at http://tinyurl.com/6zebwe. Major questions remain, like will companies actually give bike commuters $20 a month? Or will employees have $20 a month subtracted from their pretax pay and put on some kind of debit card for cycling-related expenses, with companies claiming a tax break? The article raises other key issues that you'll find enlightening if you're a bike commuter or your company employs them.   Let's say you're riding at night. Two cyclists pass, both without lights and wearing dark clothing. You shout, "Get a light!" What would you expect to happen next? In a new type of road rage, the guy who actually issued that yell was followed to his front yard by the riders, wrestled to the ground and, he says, kneed in the ribs. This happened in Madison, Wisconsin, and it's the topic of a column at velonews.com by cycling attorney Bob Mionske. He predicts more such cyclist vs. cyclist confrontations: "As more people take to bikes, encounters between cyclists are likely to increase, and along with them, the potential for comments and aggressive responses to those comments." Mionske devotes his Legally Speaking column to this issue at http://tinyurl.com/5gwmb9   Litespeed is responding to the tough economy by offering the bike industry's first rebate program for consumers. Purchasers of the titanium specialist's 2008 or 2009 bikes or frames will receive rebate checks of as much as $350, says parent company American Bicycle Group. ABG indicates the rebate program may be extended to its Merlin and Quintana Roo brands. For rebate details, visit a Litespeed dealer or http://www.litespeed.com   Team Bissell pro Burke Swindlehurst shares his tips about winter training in cold climates (he's in Salt Lake City). The article goes into clothing and equipment for outdoor rides, and the motivation and other benefits of indoor cycling classes. http://tinyurl.com/4a767t   The New York City cop now seen by 1.8 million people knocking a rider off his bike during a Critical Mass rally was indicted on Tuesday. Officer Patrick Pogan blames cyclist Christopher Long for the incident, but a widely viewed YouTube video shows the cop singling out Long and body checking him onto the pavement. Pogan, 3 weeks out of the police academy when he laid Long low, faces felony charges that could get him 4 years in prison. He was released on Tuesday without bail and is due back in court on Feb. 4. The video evidence is at http://tinyurl.com/65dq8g   We've just seen (another) remarkable cycling video that apparently has been floating around for a couple of years. It shows a performance in Germany by an amazing young female acrobat on a bike. Never a bobble, and to think some of us have trouble simply riding no-hands. When you have 5 minutes, click http://tinyurl.com/6c3fk7   Lance Armstrong's bike shop, Mellow Johnny's, will soon be in the mailorder business. The Austin store is posting at Twitter.com, where it says, "Lots of big stuff coming from MJ's in the next few weeks, including a brand new website. It's been a long time in the works. We will be launching our web sales site very very soon. It will bring MJ's gear to those that can't get by." http://www.mellowjohnnys.com   Arnie Baker, M.D., the well-known coach and eBook author (7 of his works are in the RBR eBookstore), has written a timely article titled "Altitude Tents: How High the Risk?" Says Dr. Baker, himself a multi-time U.S. cycling champion, "As we know, some pro riders use altitude tents in an effort to improve performance. Moreover, some masters racers do the same, and I have been receiving inquiries from strong recreational riders (RBR readers) about the use of such devices, especially for hilly centuries at high altitude. While riders are often looking at the potential benefits, relatively few have considered that the devices may pose risks." Dr. Baker's article is free and can be found on his website at http://tinyurl.com/5tr7rw   Ritchey Design remains concerned about its crankarms breaking so is re-emphasizing the recall notice issued several months ago. The problem is with the company's WCS and Pro road and cyclocross non-drive-side crankarms (left arm only; no right arm failures have been reported). Check the recall details on the Ritchey site at http://tinyurl.com/6xcct4 or take your bike to a Ritchey dealer. A new left crankarm arm will be provided without charge. This recall affected cranks owned by 2 RBR staff members, so we know Ritchey is providing replacements quickly.   Now on the RBR website:  Discover why Merino wool is the top choice for winter warmth and moisture management in our review of the Joneswares base layer called the Interval Midweight Wool Turtleneck. Sheep rule here. ______________________________________   Comments of the Week   In last week's newsletter, Uncle Al gave his advice for solving a creaking BB (bottom bracket, where the crankset installs in the frame). We received some helpful feedback on that and on other creaks and ticks bikes can make. We're also passing along an innovative use for hand sanitizers -- they're not just for avoiding colds anymore! "Instead of white grease or plumbing compound, I have used Teflon plumbing tape on the threads of the bottom bracket cups for years. It is easy to use, it stays in place and it makes things quiet -- especially if there are different materials involved, like steel cups and an aluminum BB, or aluminum cups and a titanium BB." -- Dan Glass in Sacramento, California   "Uncle Al's suggestion is best, but I thought I'd pass on another: Check the replaceable derailleur hanger on aluminum bikes. Remove its bolt(s) and smear a dab of grease on the mating faces of hanger/frame, and on the bolt. Reinstall. Works like magic when other things fail." -- Paul from Island Bicycles   "Clicks that happen when you pedal can come from: the bottom bracket, crank bolts, chainring bolts, a stiff link in a chain, a burr on a 'break off' special pin used to assemble the chain, the pedals, a loose cleat nut rattling in the shoe sole, cleat bolts, cleats touching pedals, seatpost-and-saddle connection, bar-and-stem connection, replaceable derailleur hangers. "Clicks that happen when you coast can come from: the computer wheel magnet hitting the pickup, the nuts on threaded presta valve stems, valve stems hitting/moving against the rim, reed switches in computer pickups, and your wheels. Check for loose spoke tension, particularly on the rear non-drive side. Put a drop of lube where each pair of spokes cross. Check for loose metal bits or spoke nipples in the body of the rim. "And all of these noises can seem like they're coming from somewhere other than their actual source." -- Kerry Irons "It isn't pleasant but if you have to stand around for a while in your cycling shorts after a hard ride and you want to prevent saddle sores caused by bacteria, you might want to use some hand sanitizer to kill them off. Just get out of earshot first." -- outwest ______________________________________   Share your thoughts about stuff you read in this week's newsletter by clicking comment. Or just go to that page to read the variety of interesting opinions and helpful tips from your fellow RBR readers. ______________________________________   Give a Gift of RBR   Here's our suggestion for a special present or stocking stuffer for a cycling friend. RBR digital Gift Certificates are available in denominations of $20, $35, $50, $75, $100 and $24.99 -- perfect for inviting your friends to join you as a Premium Site member. Now there's a gift that'll keep on giving 24/7 for 365!   Gift Certificates are easy to give and can be used for the purchase of any product in the RBR eBookstore. See how they work (and see the cute pooch) by clicking here.   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   3. SCOTT'S SPIN   Health Exam   My employer is switching health-insurance carriers -- our new deductible is now roughly the size of the U.S. federal deficit -- so I've been going online to view lists of approved doctors.   Along the way, I keep coming across that staple of medical websites: the health assessment quiz. To determine your health risks and estimated lifespan, you answer multiple-choice questions like: Do you eat fast-food meals 7, 14 or 21 times a week? And: Do you exercise 1, 2 or -- gasp! -- 3 hours per week?   Clearly, roadies need a cycling-appropriate version of this test:   (1)  Do you always wear a helmet? a.  Yes b.  No, I am a moron   (2)  Do you obey all traffic laws? a.  Yes, always   (3)  No, really, do you obey all traffic laws? a.  Pretty much b.  Yes, unless I'm in the break c.  Death to automobiles and the scum who operate them!   (4)  Do you keep your bike tuned up for safety and reliability? a.  Yes, I take it to my local bike shop for regular maintenance b.  Yes, I am a competent mechanic and work on it myself c.  Yes, I work on it myself, but only the easy stuff like the gear-changer thingies d.  Bikes need tune-ups?   (5)  Do you ride defensively? a.  Yes b.  Only if there's a cop nearby and I'm not running late c.  @#$% you!   (6)  Do you carry a cell phone for emergencies? a.  Yes, always b.  Only when I'm expecting to have an emergency c.  Hang on just a sec. "So I says, Morty, I says . . ."   (7)  Complete the following statement: I ride . . . a.  regularly b.  too much, according to my "supportive" spouse c.  so I don't have to fear health assessments   Comment   (Scott Martin's eBook, Spin Again, contains 181 of his witty, sometimes wacky, and occasionally heart-felt observations on road cycling. Enjoy 3 more and place your order for instant delivery by download here.)   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   4. CLASSIFIEDS   Also see the Classified Ads page on the RBR website and please support these advertisers that help make this newsletter free for you.  ______________________________________    NEW 1,000 miles - 94,000 ft. - 12 riding days across the Pyrenees & back. Or ride, wine, dine and yoga at Chateau Pitray. Epic! http://www.lostendetours.com ______________________________________   FREE Upgrade to Priority Shipping at BIKEGIFTS.NET for RBR readers. Shop early for pewter cycling ornaments, bike jewelry, gifts for home & office. Many exclusive items. ______________________________________   Joneswares WOOL. Free Standard Shipping! Grab some U.S.-made wool gear to weather the winter. Use promo code RBR at checkout. http://www.joneswares.com ______________________________________   Read Jim Langley's Stow-Away review from Interbike '08 Stow-Away is the new must-have roadie accessory! See for yourself at CycleAware.com ______________________________________   FREE Web-based Training Diary - VeloD.com Graphing, bike maintenance, summary, etc. WIN $900.00 Wheelset!  http://www.velod.com ______________________________________   See Lance ride the TOUR DOWN UNDER. Win airfares, luxury accommodation on the beach, and VIP tickets to the Tour Down Under. All for only $A10.00 per raffle ticket. http://www.rideforyouth.com.au/downunderraffle/index.htm ______________________________________   CueClip - Map/Cue Sheet Holder. World's best! Club discounts. Emergency LED Lights, Saddle Leather Care Products, and the Cyclewallet. http://www.cueclip.com ______________________________________   Special End-of-Year savings at Veloclothes.com Save 10% on any purchase through Jan. 15th on name-brand bike clothing and gear. Free Shipping! ______________________________________   Perfect Christmas Stocking Stuffers for Cyclists! Real Army "Dog Tags" that contain emergency & personal I.D. Be Safe. http://www.poundmaster.com ______________________________________   New! TwoWheelTales.com - Blogs of Pro Cyclists Dozens of road & MTB pros share the inside scoop. Check it out at http://www.TwoWheelTales.com ______________________________________   RAINLEGS - Keeps Your Legs Warm & Dry A Must-Have Accessory for Roadies! For info & ordering click http://www.rainlegs.co.uk ______________________________________   1 FREE pair of Coolmax Cycling Socks! Plus get 50% OFF regular price. Coupon code: RBR01 Click for your FREE socks: http://www.nlzwear.com/rbr01.html ______________________________________   Strengthen holiday Glee, the Strongest 10-speed chains Replace the most over-looked part on your bike with Wippermann! http://www.cantitoeroad.com/a/xm10 ______________________________________   10% off JerseyBins & Free Samples! Get coupon code & Sample details at website. Merry Christmas to All from http://www.JerseyBin.com ______________________________________   Also on Classified Ads, these Roadie Ads: Orbea OPAL road bike (new this week) LEW PRO VT-1 wheelset  (price reduced) Wanted: RBR cycling writers  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   5. COACH FRED   I'm Not Improving. Why?   Q:  I've been riding 3,000-5,000 miles (4,800-8,000 km) per year for 5 years. I figure I'll improve each season but I don't. I haven't gotten noticeably faster or stronger since the second year. It's frustrating and I can't figure out what I'm doing wrong. Any suggestions? -- Jane K.   Coach Fred Matheny Replies:  Basically there are 2 ways to improve: ride more or ride faster. You're riding plenty, Jane, but you haven't increased your mileage each year. That may be why you're stagnating.   But there's a better way to improve, and that's to increase not your miles but your effort. Simply putting in the miles won't make you appreciably better once you've reached a certain level of fitness. You need intense training too. Without it, your body won't know that you want it to go faster -- or even how to go faster.   I haven't seen your training plan, but I bet you haven't done enough intense riding in the last 5 years to stimulate your body into greater performance. Harder, faster training can be in various forms, ranging from formal timed intervals to riding lots of hills to spirited group rides with your local club.   The goal is to drive your effort to levels that elevate your lactate threshold. LT is the point where steady deep breathing switches to panting and you can't maintain the effort. It's the highest level of intensity you can maintain (with difficulty) for about an hour. When training raises your LT, the payoff is a higher cruising speed and the ability to ride longer at that faster pace.   One other factor (although you may not like it): Studies have found that some people are "non responders" to exercise. For genetic reasons, they don't improve while on an exercise program despite all their hard work.   Research called the Heritage Study subjected volunteers to 20 weeks of bicycle ergometer training. There was a wide variation in their response.   The average increase in ability to consume oxygen during exercise (VO2 max) was 19%. But 5% of the subjects showed no change in VO2 max, while another 5% increased their oxygen uptake a whopping 40-50%. Interestingly, there was no correlation between initial fitness and response to training.   It's not likely that you're one of the unlucky people singled out by genetic destiny to be unresponsive to training. Try increasing the intensity of 2 well-spaced workouts each week. Before long, you should see the improvement you've been missing.   Comment   (Build power on your trainer this winter with Coach Fred's new 12-week program, "Power to the Pedals." You can do it with just 2 one-hour workouts per week. Only $3.99 in the RBR eBookstore. Instant free delivery!)  ______________________________________    New on RBR's PREMIUM SITE   Members will find the links to this new content on the What's New? page after logging on. In "Total Recall," Fred Matheny lusts for a classic racing bike . . . and then remembers he's had one for 2 decades.   On "What's On," Ed Pavelka writes about the Crank Bros. Acid 2 pedals that he's been clipping into all season.   Les Woodland pens a holiday tale of sorts: "France Lacks Christmas But It Has a Tour." Join the Premium Site for access to these articles and 253 web pages of exclusive road cycling advice, information and entertainment. At just $24.99 per year for 24/7 access, you'll receive 10 valuable member benefits, including a 15% discount on all products. Check the full list here.   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   6. ROAD RACING ROUNDUP Gleaned from news sources worldwide. Credited where exclusive. The 2009 Giro d'Italia has a route worthy of the stars that'll be racing. This seems to be the consensus after the stages were revealed. The 100th anniversary edition, May 9-31, starts unusually with a team time trial, includes mountains in the first week, has a long, hilly and technical individual time trial at midrace, and a stage that shapes up as one of the most decisive is only 79 km (49 miles) long. "It is bizarre. The bulk of the race is in the first nine days and then it kind of calms down," said Garmin-Chipotle director Jonathan Vaughters. "Then there is that 79-km mountain stage that shoots right up the side of the mountain. How often do you have that sort of thing?" In all, the '09 edition has 21 stages covering 3,395 km (2,105 miles). On the way to the finale in Rome -- a 15.3-km (9.5-mile) TT concludes the race -- riders will put their wheels in Austria, Switzerland and France. There are 6 mountaintop finishes, with the first on stage 4. The field already includes a bevy of former pink jerseys in Ivan Basso, Danilo Di Luca, Damiano Cunego, Gilberto Simoni and Stefano Garzelli, along with other grand tour winners Carlos Sastre, Denis Menchov and, of course, Lance Armstrong. It's one of the best start lists ever. Armstrong won't be able to use his winning formula in the Giro. With the Dolomites in the first week and 2 consecutive uphill finishes, he can't sit in the bunch for 10 flat stages like in the Tour de France, waiting to attack on the first mountain. But whatever happens in the first week -- weather could be a major factor at altitude in early May -- Armstrong will have a chance to gain time in an epic stage 12 TT. The 61.7-km (38.2-mile) race against the clock will be longer than any of the 11 time trials he's won in the Tour. Another big test will come on stage 17. It's short, but more than a quarter of the distance -- 22.5 km (14 miles) -- is on the finishing climb of Block Haus, a challenge presented just 4 other times in the Giro. "It's only 79 kilometers, but short stages are always very dangerous," Armstrong predicts. "And it comes after a rest day. It's always tougher to race after resting. The body gets used to the rhythm of