Chris Froome Maintains His Win Stage Nine

Froome, 31 year old, was over six minutes behind the Dutch winner on a tortuous stage in the Pyrenees but finished alongside his main rivals, including fellow Briton Adam Yates, who stays in second place.

In heavy rain, Dumoulin (Team Giant-Alpecin) finished 38 seconds ahead of Rui Costa and Rafal Majka in Andorra.

Earlier, two-time Tour winner Alberto Contador quit the race through illness.

Yates, 23, remains in the young riders' white jersey, while Mark Cavendish is still in the sprinters' green jersey despite a day spent at the back of the peloton.

After the 184.5km stage, which started in Spain and comprised three category one climbs and the first mountain-top finish this year, the riders will take a rest day on Monday before resuming on Tuesday.

In the race for the king of the mountains, France's Thibaut Pinot (FDJ) took the polka dot jersey from Poland's Majka (Tinkoff).

Bespoke podcast: Stage nine review
Relive stage nine as it happened
Fans were encroaching onto the road
Fans were encroaching onto the road despite pleas from Froome and organisers not to do so
Dumoulin proves he is more than a time-trialist

Dumoulin's victory came courtesy of a classic breakaway from a large group of riders, which reduced in numbers but kept the peloton at least five minutes behind them on a day when temperatures soared to 35C.

With no general classification contenders among them, Team Sky and others hoping to make a yellow jersey challenge did not narrow the gap, which increased to eight minutes at the bottom of the last climb up to Andorre Arcalis.

Polka dot jersey holder Majka and Pinot were neck and neck with Dumoulin, but the Team Giant-Alpecin rider burst up the hors category climb and quickly established a lead which his rivals could not close as a downpour began.

The 25-year-old is renowned as a time-trialist but his first Tour de France win means he has now won a stage in each of the three Grand Tours, which includes Giro d'Italia and Vuelta a Espana.

He said: "I am so tired I cannot speak, it was an incredible day and it was so, so hard but I did it.

"It's very, very special [to win on all three Grand Tours]. I'm of course a time-trial specialist but I showed that I can do more."

Tour de France stage nine map
Froome 'couldn't be in a better place'

Despite a third consecutive days in the Pyrenees, defending champion Froome had a relatively stress-free day as his main general classification contenders failed to break free from the peloton for most of the stage.

But as the field became stretched up the final ascent, there were attacks from rivals including Yates, Movistar's Nairo Quintana, BMC's Richie Porte and Ireland's Daniel Martin of Etixx-QuickStep, all of which the two-time winner coped with in pouring rain.

The biggest threat seemed to come from roadside fans, who ignored Froome's pleas to stay out of the way after he came into contact with one of them on Saturday.

New Zealand rider George Bennett (LottoNL-Jumbo) collided with one supporter as he descended towards the end of the stage, but neither party was hurt.

Froome, who had taken the yellow jersey after an unexpected attack on stage eight, said: "That was a tough old day out there, going from the extreme heat to a hailstorm at the finish and 10C.

"In the back of my mind I was waiting for [Quintana's] attack all the way up the last climb. I thought he was saving it for one big one, but that never came. I would like to think he was on his limit.

"He just stuck to my wheel like glue. He seems to be going well but right now he's not showing any more than anyone else.

"The [Team Sky] guys have done everything, they have ridden from start to finish and I couldn't be in a better place right now - although the others are right up there in contention."

Alberto Contador
Contador had dropped to 20th in the general classification - more than three minutes off the lead - prior to stage nine
Contador bows out

Spain's Contador - the 2007 and 2009 winner who crashed twice in the opening two stages - had been suffering from a fever and got off his bike with about 104km left of Sunday's stage.

The Tinkoff rider started the day more than three minutes behind leader Froome, but quit the race after dropping back four times to talk with his team during the stage.

After a record run of seven stages without any withdrawals - with the first on stage eight - Sunday saw several abandonments, including that of Mark Renshaw, one of Cavendish's lead-out men for Team Dimension Data.

Froome said of Contador's departure: "We are not going to have to chase his attacks 100km out any more. It's one less thing for us to worry about, but it's maybe a shame for the race."

Stage nine result

1. Tom Dumoulin (Ned / Giant) 5hrs 16mins 24 secs

2. Rui Costa (Por / Lampre) +38secs

3. Rafal Majka (Pol / Tinkoff) same time

4. Daniel Navarro (Spa / Cofidis) +1min 39secs

5. Winner Anacona (Col / Movistar) +1min 57secs

6. Thibaut Pinot (Fra / FDJ) +2mins 30sec

7. George Bennett (NZ / LottoNL) +2mins 48sec

8. Diego Rosa (Ita / Astana) +2mins 52secs

9. Mathias Frank (Swi / IAM Cycling) +3mins 45secs

10. Adam Yates (GB / Orica-BikeExchange) +6mins 35secs

General classification

1. Chris Froome (GB / Team Sky) 44 hrs 36mins 3secs

2. Adam Yates (GB / Orica) +16secs

3. Daniel Martin (Ire / Etixx - Quick-Step) +19seccs

4. Nairo Quintana (Col / Movistar) +23secs

5. Joaquim Rodriguez (Spa / Katusha) +37secs

6. Romain Bardet (Fra / AG2R) +44secs

7. Bauke Mollema (Ned / Trek) same time

8. Sergio Henao (Col / Team Sky)

9. Louis Meintjes (RSA / Lampre) +55secs

10. Alejandro Valverde (Spain / Movistar) +1min 1secs

Read more »

Prevent Bulking Up on Bicycle

Cycling is a highly effective way to increase your cardiovascular fitness, strengthen your lower body and burn calories to help shed fat. One hour on a bike, cycling at 10 miles per hour, burns between 292 and 436 calories if you weigh between 160 and 240 pounds, though lighter individuals will burn less and heavier folks will burn more. You need a certain amount if muscle mass to sustain you on long rides, but bulking up too much can be detrimental since a higher body weight can slow you down.

Reduce your calorie intake. Bulking up has just as much to do with your diet as it does with your training plan, and an excess of calories can lead to muscle gain. The most important factor in building muscle mass is calorie intake, according to sports scientist Jim Stoppani. To build muscle, you need a caloric surplus, so by eating in a deficit, you can ensure that you don't build mass.

Avoid high-intensity workouts, such as sprint cycling or intervals and hill training. High-intensity workouts like these can build muscle mass, notes Stoppani. They work your fast-twitch muscle fibers, which are more prone to muscle growth and bulking, so keep them to a minimum.

Perform mainly long-distance rides. Long, slow, low-intensity cardio leads to a rise in the stress hormone cortisol. Chronically high levels of cortisol prevent you from gaining any substantial muscle mass. By only performing long rides, you will increase your cardiovascular and muscular endurance, but do little to stimulate muscle hypertrophy and bulking.

Tips & Warnings

Include 1 to 2 days of weight training in your routine to maintain muscle endurance and strength levels without bulking up.
Consult your doctor before starting an exercise routine or diet.

Read more »

Pros & Cons of Cycling

If you're eager to burn calories, build muscle and generally improve your health, look no further than bicycling. This simple sport provides a way to get in shape that's far cheaper than buying a gym membership or a home gym. The activity, as with all types of exercise, has risks. But by taking the correct safety precautions, you can get the most out of the workout and stay safe.

Calories Burned
Many people take up bicycling because of the calorie-burning benefits. Burning calories is crucial to losing weight, and few exercises can match the calories you'll burn during an up-tempo bike ride. According to Harvard Medical School, a 155-pound person can burn 372 calories in 30 minutes of cycling between 14 and 15.9 mph. The same person will burn 446 calories while maintaining a speed between 16 and 19 mph for 30 minutes.

Other Health Benefits
As an aerobic exercise, bicycling provides a wide range of physical and emotional benefits that can improve your quality of life and even help you live longer, notes MayoClinic.com. Such benefits include elevating your mood, bolstering your immune system, improving your stamina and strengthening your cardiovascular system. Cycling is ideal for those who are overweight or who have sore joints, since this form of exercise delivers minimal impact to your knees. If you are just beginning to exercise again, consider asking a personal trainer for help planning a safe, progressive workout regimen.

Physical Risks
Any physical activity puts you at risk of injury, and bicycling is no different. It's possible to strain or otherwise injure several muscles while cycling, especially those in your lower body. Sport Research notes that overuse injuries can occur among cyclists, including tendinitis, bursitis and stress fractures. Knee injuries are common, notes Bike Radar, but you can often alleviate pain resulting from such issues with ice and compression. Thoroughly stretching your body before cycling can limit the risk of developing muscle strains, but always consult with your doctor if you experience ongoing or severe pain.

Environmental Risks
Riding a stationary bike at the gym carries some risks, but once you're outdoors on your bicycle, you're presented with a handful of environmental hazards. Although you're susceptible to sunburn, more serious environmental hazards relate to the terrain on which you bike and the motorists around you. If possible, stay off the roadways and, if cycling at night, wear bright, reflective clothing and use a headlight on your bicycle. When cycling on the road, stick to the designated bike lines and obey all traffic rules as you would if you were driving a car.

Read more »

Stabilizing in Spinning & Indoor Cycling

Your legs supply the power for your indoor cycling class, but without the help of stabilizing muscles, your workout would suffer. Because the spin bike remains stationary, you don't have to worry about keeping your balance the same way you would when cycling outdoors. Instead, the core stabilizers function as a base from which all your movements originate.

Indoor Cycling
Indoor cycling, also known as Spinning, is a group exercise class that uses stationary exercise bikes. The bikes have flywheels on the front, pedals and handlebars that resemble those of a road bike and are adjustable for different body types. The workout is a cardiovascular challenge set to motivating music. Your instructor verbally guides you up and down imaginary hills, through flat roads or over potholes.

Core
As you pedal fast and slow, push against an increased amount of resistance or stand and sit in and out of the saddle, your core contracts to stabilize your movements. A strong core keeps your torso still so your legs use the energy to pedal the bike. Your core also acts to keep your lower body in proper alignment to reduce the risk of injury to your knees.

Upper-Body
Your upper-body is also involved in stabilization during indoor cycling. Your hands rest on the handlebars, without gripping the bars, to keep your torso stable. Your arms and shoulders assist in lifting and lowering your hips from the saddle as you transition to standing positions or perform jumping movements. During a hover, your arms remain in a static contraction to support your forward-leaning position.

Weak Core
A strong core is required for successful cycling. A study presented in the November 2007 issue of "Journal of Strength and Conditioning Research" reveals that when the core is tired, cyclists' leg alignment becomes altered, which risks an injury to the knees. To prevent this, do core-strengthening exercises, such as crunches, stability ball crunches, planks and reverse crunches, three days a week as part of your workout routine.

Read more »

Average Heart Rate Cycling

Cycling uphill makes your heart pound much faster than cycling on a flat road. You may also feel a difference in your heart rate depending on your cadence and terrain. Your average cycling heart rate varies with age, and once you know what to expect, you can adjust your routes, speeds and intensity levels. Knowledge of heart rates for different cycling workouts helps you pick the right exercises to reach your goals and keeps you training safely.

Max Out
The easiest way to calculate your average training heart rate is to begin by determining your maximum heart rate (MHR). Your MHR is an age-based formula that represents that maximum number of beats per minute your heart can pound. This is an unsafe level at which to cycle, but helps you calculate your average heart rate for your training zones. Subtract your age from 220 for your MHR. For example, if you are 40 years old, your MHR is 180 beats per minute. Multiply your MHR by the percentages in each training zone to determine your exercise heart rate.

Slow Your Roll
If you are cycling for workout recovery, between high-energy rides, your heart rate should probably be between 50 and 65 percent of your MHR. If you are 40, your training zone is 90 to 117 bpm. These are rides along smooth terrain and using a low to moderate gear. Whether you are cycling indoors or outdoors, the ride should be one of low intensity. The next step is a slightly faster-paced ride in which your average heart rate will most likely be between 65 and 75 percent of your MHR. These rides improve your aerobic capacity and endurance. They are usually steady-state rides in which you pedal consistently for a pre-determined duration.

Built Tough
As you progress beyond your aerobic zone, your heart rate dramatically elevates. These rides contain hills, hill repeats and intervals in which you alternate between flat roads and hills. The climbs strengthen your legs and require a different fuel source than your endurance rides. In response, your average heart rate is higher and will probably be between 80 and 92 percent of your MHR. A 40-year old has a target heart rate of 144 to 165. As you sneak closer to your maximum, you are performing sprints of short duration which improve your anaerobic energy system; the one that converts glucose into fuel.

Monitor Wisely
Your heart rate is felt by pulse points located on the side of your neck or the underside of your wrist nearest your thumb. Place two fingers on either side to feel the beats. This is not easy to do when cycling and, since you want to maintain a consistent heart rate, may hinder your workout. If you do not want to stop to check your heart rate, wear a monitor on your wrist that may have a chest strap. These monitors can give you up-to-the minute heart rate information and can also track your average cycling heart rate over the course of your weekly workouts.

Read more »