European Stars and Stripes (Newspaper) - July 28, 1994, Darmstadt, Hesse                                A amps photos by John Bohmer the Ball of your foot should be entered on the Axle of the  serious. Continued from Page 7. A Sho j in t pursue very often or for Long periods of time. Zone 5 is used in Short bursts to train your Muscles to respond to the  for Energy. Edwards emphasized the importance of working with in the percentages in each a 1 zone since they target specific areas of the body. There Are recommended times you should spend along with the distances you would be striving for within each zone. Because each person is different there is no magic formula  when setting up Macro and  zone a workouts. You have to ask yourself what. You want out of cycling determine your a current fitness level and make a plan that you can follow. A a. A variety of other factors also needs to be considered. These include diet equipment and rotating workouts that. Include other forms of exercise in addition to Riding a Bike. A Griffin said his athletes Don t necessarily follow a specific diet just whatever they fee comfortable with. In addition some of his people like to eat just before they ride while others prefer to  bodies a a a few hours. Quot ids All up to the individual Quot said Griffin. A Griffin emphasized the importance of keeping liquids flowing into your body while bicycling. When you sweat he said your blood gets thicker and the volume of blood decreases. In order to keep the same a m of n t re f b i o of i own n g i h to u go the e system your heart rate increases putting an extra Strain on your heart. Without compensating for the loss of liquid you stand a Chance of serious injury. For a Normal workout Griffin recommends drinking at least one pint of liquid per hour depending on the severity  workout and the weather. Most of a the cyclists he coaches drink Plain water with some sort of glucose additive he said. Others might want to try a sort drink. But he added Quot if you Don t like the taste you Wott use it so get something that tastes  keeping your body protected while. Riding is a must said Griffin. He suggested. Getting a Good pair of gloves glasses or goggles Riding shorts with Chamois sewn into the seab Riding shoes and a Bright coloured Jersey. 1 the gloves serve two purposes he said. They allow a better grip on the handlebars and offer some Protection if you should take a spill. The glasses will Stop bugs and debris from blurring your vision. Riding shorts with Chamois will soak up sweat and give a Little More Cushion Between you and. The seat. Shoes made for cycling will give. You the added support. And if you re using the clip on Type that Hook directly to the pedals the More positive link to the drive train will let you concentrate on Riding. The Bright Jersey simply increases your chances of being  the Road. Alternate cycling methods such As stationary bikes or trainers and rollers to put variety into your workout and at the same time teach you important disciplines that can be useful when Riding on the. Road. The stationary bikes Griffin has his cyclists use Are simple lightweight devices. The Road Bike is attached to the front Forks while the Back tire rests on a drive roller to provide resistance. The Nice thing about using a stationary Bike is that you can. Concentrate on the workout. There Are no Road hazards. A rollers Are exactly what the name implies. The set Griffin had for his team is about 12 inches wide and the Frame. A adjusts to accommodate any Bike. There Are two rollers for the Back tire to rest on and the front tire sits on a third roller. A drive Belt Between the front and Back rollers allows the front wheel of the Bike to rotate. Cyclist staff sgt. Dave Jablonski of Sembach a Germany uses rollers about four inches wider. Jablonski says it takes a bit of getting used to but acknowledges the importance of rollers As an integral part coach Craig Griffin helps Dennis Labatte Check the proper seat height. Of his workouts be cause he s Able to train on his Bike As if he were on the streets. Griffin said rollers discipline cyclists by. Teaching them to stabilize their bikes so Quot they Aren t wavering Back and Forth. It s. Common for cyclists to move the Bike Side to Side As they pedal especially in a Power situation he said. Because of the narrow Riding surface rollers will emphasize those a movements and make the rider More aware of them,.resulting in better Riding. Skills in a crowd. In addition to training with a Bike. Griffin suggests doing a Little Cross training As Well co Tor a swim or do some running. These activities will work muscle groups that Don t get used while biking. Griffin prescribes an endurance run in the morning and an intensity Bike ride in the afternoon a a. Keep in mind the level of fitness of these olympic athletes and remember that this program is designed for serious riders who have time to commit themselves to a rigid schedule. Griffin acknowledges that most people holding Down full time jobs Don t have that luxury. He offers his schedule As a basis to work from that allows people a Chance to tailor a program based on individual Lime constraints. A the clearance Between the instep and pedal Crank should be about a half an Inch