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1. Rating: +1

   

   I've always heard that running is very bad for the knees and since I have some old injuries, I've avoided it and stuck to speed-walking and spinning. I'm also prone to shin splints and I pronate when I run. Do you have any suggestions for me, or should I stick to speed-walking?

   Hi SAV81,

   Yes, I've heard it all before, "RUNNING WILL RUIN YOUR KNEES!" NOT TRUE! I know, your doctor said that it's bad for your knees. Most doctors will tell you that unless you stop running immediately, you will ruin your knees forever, NOT TRUE! Pronation? What about it? Great numbers of people pronate while running, but never have injuries, they may not know that they have a pronation problem. That is until they walk into a fancy running store with a so called expert that puts them on a treadmill and video tape them and then sell the magic shoe that will fix the problem. What does seem to be true is that most runners will have some sort of injury if they dismiss the rule of good training. There are several books that address these issues and two that I highly recommend. The first is Born To Run, by Christopher. This book is a best seller that came out last year and has set the running shoe industry scrambling for explanations. It was my favorite book last year and non runners will like it also. The second book is Chi Running, by Danny Dreyer. I know several people who came back from running injuries after reading this book and applying it's principles.
   Addressing shin splints... Some people are just prone to get them, but the good news is that they are easy to get rid of. Simply cut back on your training or whatever seems to be causing the problem and ice them. Icing should be done 3 or 4 times per day for 15 to 20 minutes.

   You've also mentioned spinning. Spinning is one of my favorite forms of exercise. You can generally burn as many or more calories per hour as a vigorous aerobic class, without all of the pounding. You may also want to try an elliptical machine.

   Good luck and please keep me posted on your progress.

   Vinnie

2. Rating: +1

   

   The leg shaving thing makes it easier to wipe road grime off after a ride. It's just that simple.

   Normally I would say OK to this, but I have to add my two cents... First, I am 100% Italian. To be more direct SOUTHERN ITALIAN! Just to drive the point home, my best friend Mehran who is from the Middle East has less leg hair than me. I sometimes ride 250 to 300 miles on a long training day for my ultra events. I think that anyone would agree that after that number of miles, there is a fair amount of road grime on my legs and in that thick Latino forest of mine. I generally have zero trouble getting my legs clean with a regular shower. Although I respect your try at why cyclist shave their legs, I will still say that the best reason for it is because Coppi did it.

3. Rating: +1

   

   Guido, While I got a kick from your answer to Tallulah's question re:leg shaving, you may want to tone down the condescension. XXOO

   XXOO,

   I should take offense to the "Guido" thing, but I kind of like it. Maybe everyone who sends a question in should address me as "Guido!" Maybe it should be something like, Yo Guido... What do you think about the new Shimano Dura Ace?

   So, how's that for condescending?

   Vinnie "Guido" Tortorich

4. Rating: +1

   

   I have a layer of fat on my abdomen that I just cant shift. I am skinny everywhere else and don't want to get any skinnier. Will tons of crunches help? Janet

   Hi Janet,

   Your question is not an easy one to answer, but I will take a stab at it. I will assume that you are in reasonable shape and not a couch potato. Your problem is not uncommon, though I usually see it in male clients. Usually my women clients will lose weight everywhere except for the so called saddlebag area.

   The one thing that I can tell you is that you will not lose it by doing crunches or ab work of any type. Please do not misread this, ab work is important for overall core stability, it just won't do much in the way of spot losing fat.

   The only way to lose the excess fat in that area is to stick to an aerobic workout plan and that means at least 1 hour 6 days a week. Also pay attention to your diet. By staying away from simple carbohydrates (sugars) and high saturated fatty foods, you will see that belly melt away.

   One of the easiest ways to control your diet is by following my favorite diet plan, Weight Watchers. You can click on the Weight Watchers links that I've supplied on the home page of this site and get started right away. As a matter of fact, you can do the whole Weight Watchers plan without ever going for a weigh in.

5. Rating: +4

   

   Why Do cyclist shave their legs? Tallulah

   Tallulah,

   There are millions of things that cyclist do that make me scratch my head. A better question would be... Why would a cyclist buy a $10,000 bike that weighs less than the ones used in the Grand Tours when he/she can stand to lose 30 lbs. Why would a cyclist wear a sleeveless jersey and then add arm warmers. I've been in love with this sport for about 30 years and some of the same misinformation that was around back then is still alive and well.

   The more common reasons that I hear is that it will make you more aerodynamic. This statement is too ridiculous to even comment on. The second most common is that when you fall, the hair will make your road rash MORE infected. I'm not a Doctor, but in pretty sure that there is no medical term that includes the word MORE in front of it.
   The only two reasons that I could come up with for why cyclist should shave their legs... 1) You happen to be a female cyclist. 2) Because Fausto Coppi did it.

   If you don't know who Fausto Coppi is, you are probably the guy who rides his carbon fiber Italian bike five miles to Starbucks, sips Espresso and fling the words Campy Gruppo around. For those who want to learn about the heroes of cycling, there is no shortage of info on the likes of Coppi on the net. In short, he was the Lance Armstrong of his time.

6. Rating: +2

   

   What should I eat while running to stop myself from bonking?

   There are any number of ways to stop the bonk. For those who are not familiar with the term, bonking is a term that endurance athletes use to describe a feeling of instant low energy, followed by light headed or dizziness. Basically you are drunk and if you don't get some quick carbohydrates, you may pass out. Unlike dehydration, it is very easy to reverse the bonk. The quickest way is by getting some simple sugar into you system. The only problem with this is that you must follow up with a complex carbohydrate. Most of the sports bars on the market have a blend of simple and complex carbs, and they are a safe bet in getting you home from a bonk. Now to actually answer your question. Unlike cyclist, runners have a more unique problem of carrying extra stuff. Even if you don't mind the extra weight, too many things moving around on your body can take you out of your rhythm and cause friction hot spots on your body. I would suggest energy gels and the new form sold by some companies called shot bloks etc. These products can be found in this site by clicking onto Amazon.com or REI.com There is a term that I use called sneaky calories where I will put a little extra gel into my water supply. That way I have a steady stream of carbs while I am hydrating! Get it... Carbohydrate! Come on that's funny.

7. Rating: +0

   

   Hi Vinnie! Would you consider bicycling an addiction? -Sevin

   Hi Sevin,

   Well that would depend on who you are asking. According to my beautiful girlfriend, I am addicted to the bike and that I take as a compliment! As I've said to her one thousand times, "until there is a Bike-A-holic anonymous, I don't have a problem!" Besides, the side effects of cycling are great!

8. Rating: +1

   

   Hey Vinnie, Quick question... I have stock tires (Bontrager), which came with my bike, and I'm looking to replace them. They are now starting to show some real wear. I thought they were ok tires, but what else do I have to compare them to... What do you recommend? I'm not looking for the most expensive, high tech tire out there, but a reliable tire which has a nice look to it. Thanks, Jason

   Do yourself a favor... Get the Specialized Armordilla, with the steal bead. It's worth every dime.

9. Rating: +0

   

   Vinnie, I am trying to increase my overall core strength. I find that sit-ups just make my back hurt and that push-ups seem to only target my arms and chest. Do you have any recommendations?- Ben

   If your back is hurting, you are doing your sit ups wrong. It would help if you could get a qualified trainer or Physical Therapist to help you. They can also help you with different forms of core exercises.

   Good luck and keep me posted!

10. Rating: +1

    

    Vinnie, When we got back from that great ride you took me on last year, you made, what I call, a Vinnie Special Recovery drink. When I'm done with a ride, I usually drink a protein drink and/or Recoverite (glutamine fortified), but the dollar signs add up quick. I'm not a big supplement depended guy. Personally I think much of it is a lot of crap, but there are some good things out there. As with your drink, I find I feel much better after the Recoverite. I'm not sure if this is phycological or the glutamine, but I want to get past all the marketing to something that is simple and works. Thanks in advance, Jason

    I find that Glutimine will help me recover faster than anything else I use, but to buy a product like recoverite will cost you more while giving you less of what you wanted in the first place. Here is the special Vinnie post ride drink... Ready??? Wait for it... Whey protein with glutimine in it. I simple buy them separately and mix them in water... It's much cheaper and a better mixture.

11. Rating: +1

    

    Vinnie, I'm thinking about gearing up for the winter. As you already know, winter in South Louisiana is not torture, but I don't like it. Last year I did all my riding indoors, but I'm thinking about venturing out this year. I'm looking for the minimum gear to get me through the cold months. Your recommendations are greatly appreciated. Thanks, Jason

    WOOL, WOOL, WOOL!!!
    Yes it's more expensive than the synthetic high tech stuff, and you have to take a little extra care when washing it, but when your buddies are freezing their butts off, you'll be saying what cold? I'm warm!

    I like the stuff by Ibex and Woolistic the best and lately I've purchased a few pieces from a company called Icebreakers Wool. You can find all of this stuff by clicking on the R.E.I. button on this very site. Amazon is also a great source.

12. Rating: +1

    

    Vinnie, I'm approaching 3000 miles on my bike; wear and tear is showing its face. I'm still riding on my original stock tires, which leads me to my next question. When do I need to change my chain, etc. etc? Is it time to do a detailed tune up (having someone take the bike down)? Everything seems to be working fine, but I want to be ahead of the game. And, what are your recommendations on those parts if needed? I guess we can get into greater detail/specifics later. Thanks in advance! Your recommendations are greatly appreciated. Jason

    There is not much that you have to worry about at the 3,000 mile mark, but here is what I would look at...
    Have a professional check the chain for chain stretch. They usually last a lot longer than 3k, but If you do a lot of climbing or quick accelerations, it could have wear. The cables are always worth checking, but unless you live in a wet area, they can go for a while longer... Be sure to check for dry housings over the cable.
    I like to change my tires at the first sign of threads poking through.