Sports, Fitness, and Nutrition

While I expect most CR4ers to be well versed in this type of drafting…

...via Wikimedia

…many of my sports readers might be expecting this type of drafting. But...

...via Oilers Nation

I'm actually talking about this kind of drafting.

...via Canari

(Note to self: Destroy all bike shorts in my closet)

Do you catch my drift? Sorry, I know my jokes are a real drag.

(Note to self: Abandon comedy career)

You can witness aerodynamic drafting in just about any sport that involves the competitors racing simultaneously. While the implementation for each sport is different, the natural principles affecting athletes in speedskating, cycling, and motorsports remains the same. Drafting is a rather simple technique, but requires a lot of practice and skill to perform correctly.

Drafting is the process of streamlining the air-resistance faced by racers at high speeds. Normally, drafting isn't needed for slower-speed racing (like marathons or off-road races, like the Mint 400) because the separated boundary layers have time to re-adhere. Effects of drafting become noticeable at speeds exceeding 65 kph/40 mph.

Remember that air is considered a fluid, and an object literally must force its way through the displacement of the air. This drag force means a higher level of energy output is required. To draft, a racer positions themselves exactly behind the leading racer (or even just the racer in front of them), sometimes to within increments of inches. They depend on the leader to split the boundary layer so they can position themselves within the air wake and face much less drag. This allows the trailing racer to maintain a similar speed as the racer in front of him or her, with up to a 40% decrease in effort.

...via eFluids

In some instances it is not only the trailing racer that gains an advantage. At race car speeds, the trailing vehicle relieves the leading car of drag on its spoiler by assuming the drag on its own rear end. This alleviates some of the downward force on the front car's rear-end, and the following car's front end. It can be dangerous to draft with three cars, because the middle car loses a very large amount of downward force on both axles. This animation may help clear up my awful explanation.

Perhaps the most impressive form of drafting comes from the so-called 'sling-shot' draft, made more famous recently by the buddy-comedy Talladega Nights. As Ricky Bobby and Cal Naughton Jr. would say, "SHAKE N' BAKE!" (Say, isn't that trademarked?)

(Note to self: Make grocery list)

The stock-car sling-shot takes an experienced driver to ride higher in the turn. The racer will position himself so that upon exiting the turn he has a downhill advantage. While racing down the banked curve, he times it so he laterally passes behind the leading car. He gains an additional advantage from the drafting, and hopefully has gained enough velocity to pass the car along the inside part of the track.

(Note to self: Selflessly apologize to Danica Patrick for using the masculine pronoun so heavily in the above paragraph. She is very feminine, indeed.)

...via Self.com

The leading racer in the drafting pattern is always subject to more energy expenditure than those who follow. For events like the Tour de France, where the energy is provided by humans, it becomes imperative to preserve energy. As such, it's common to see cyclists--even those in direct competition--cooperate to relieve some burden from riders. A 'Belgian tourniquet' is one such method of cooperation, which involves the group of riders rotating in an ellipse

...via Wikimedia (Somebody tell me how to correctly embed .gif files already, okay? Or else you get stupid links like this one.)

Speedskaters employ a method known as "nose-to-butt," where they….(Admin's note: No. No they do not!)

...via Zimbio

It has been proven that drafting works on freeways as well. Cars positioned behind tractor trailers enjoy fuel savings, so says Mythbusters. However, this is extremely dangerous, so it should not be tried by anyone, anywhere. Also note that tailgating in many provinces and states is illegal.

So folks, there it is. Next time you're walking behind someone who is super slow, see if you can draft them. I'm sure they won't mind.

Resources

Exploratorium - Drafting

eFluids - Bicycle Aerodynamics

Wikipedia - Drafting

How Stuff Works - Stock Car Drafting

While I've covered a lot of motorsports on CR4's Sports, Fitness, and Nutrition blog lately, I'm sadly not referring to this type of Bigfoot.

I mean this kind of bigfoot.

...via Movie Posters/Lucy Who

Ahhh, I digress. I digress.

What I'm actually referring to is the gyroball. Part hoax, part legend, but all mystery. It's a new type of baseball pitch that until very recently was thought to be a myth. That's because its concept was developed on a supercomputer in Japan because the pitch was impossible to replicate by a human. (Who could have guessed, right? Japan and weird things just seem to go together. It's not even a stereotype.)

Initially, it was believed that current Red Sox pitcher Daisuke Matsuzaka threw the gyroball while pitching for the Seibu Lions of Nippon Professional Baseball.

In fact, it was one of the reasons the Red Sox bid over $51 million just to negotiate with Matsuzaka, not to sign him. If Matsuzaka threw this pitch it would be the first new pitch in nearly 40 years.

So, what's so different about the gyroball?

For one, the axis of rotation of the gyroball is significantly different than that of other pitches. Recall the direction of rotation for curveballs and fastballs from Curveballs: The Break(down). Fastballs have a distinct backspin that helps them maintain a straight flight, while breaking balls have some top and side spin to manipulate boundary layers. Gyroballs have an axis of rotation that is pointed directly at its target. In essence, the ball is thrown like a spiraling American football.

This was thought to create a much more pronounced break than a curveball. While a curveball might seem to break 14" (remember, it only curves a handful of inches), the gyroball was expected to have an arc measured in feet. But, I think even the simplest of CR4ers see a problem with this expectation.

Footballs, when thrown correctly with a spiral spin, are exceptionally stable and accurate. External ballistics, or the science of projectiles in flight, explains that projectiles are stabilized in one of two manners: by placing to center of pressure behind the center of gravity (like an arrow), or by spinning the projectile over its longitudinal axis. This latter principle makes the projectile resistant to destabilizing because the center of gravity is well distributed around the object, even though the center of pressure is in front of the center of gravity. This is especially true for a baseball, where the center of pressure will be the laces of the baseball as it breaks the initial boundary layer. Since baseballs are symmetrical spheres, there is no abnormal center of gravity, nor a longitude.

What I'm getting at, in bigfoot speak is:

SPIRALING SLOW BASEBALL GO STRAIGHT, ARRRGHHHHH!!!!!!

...via Cryptomundo

Instead of curving, the gyroball is better stabilized than any other pitch, effectively making it straighter than a typical fastball. It is also a little bit slower than a fastball. In order for the gyroball to become effective it must rely on deception, like a change-up.

Change-ups are a type of pitch that appear as fastballs when released from the pitcher's hand. As such, the batter times his or her swing for the fastball, but is caught off-guard by the pitch that is surprisingly slower. Change-ups rely on a consistent arm action between a change-up and a fastball so the batter doesn't detect an inconsistency. A batter must also have timed at least one fastball in order to provide a contrast between the fastball and change-up.

How to Throw a Change-Up

Today, there are at least two major leaguers with the gyroball in their repertoire, Matsuzaka and Angels' pitcher C.J. Wilson. Several other Japanese players claim to throw it as well.

To throw the pitch, the baseball is held in a fastball grip. As the pitcher delivers the ball, he twists his forearm so the back of the hand his hand faces him. The thumb is pointed at the ground. A snap of the wrist, like a curve ball, accentuates the spiraling motion.

Of course, the Japanese cannot just let something exist, they also have to turn it into a philosophy. It's been said that pitchers must 'think' the gyroball, not throw it.For whatever it means, the Japanese do have their own version of a sasquatch known as "higabon."

However, if Tom Selleck of all people can find meaning in Japanese baseball, there must be something to it.

Resources

Wikipedia: Gyroball; Matsuzaka; External ballistics

The Complete Pitcher

ESPN - Chasing the Demon Sphere

Vizard, Frank, and Robert Lipsyte. Why a Curveball Curves. ; The Incredible Science of Sports. 2009. Print.

There comes a time in every middle-aged man's life where he feels mechanically unsatisfied. At this point, he can purchase a shiny new sports car, like a Corvette, or perhaps a hog, preferably Harley Davidson. He could also hunker down in his garage/man cave and tweak that minivan into doing 180 mph.

But for some, that need for speed comes with the third lap around his house on his Cub Cadet lawn tractor at a blistering 8 mph. Yes, this is the post that will be about lawn mower racing.

...via Photo Camel

Credit must be given to The Cricketers Arms Pub in England, where in 1973 several young men complained about the excessive cost of motorsports. Shortly after, they formed the British Lawn Mower Racing Association. A United States version of this organization exists, with 45 local clubs. Various small Canadian clubs exist as well.

This isn't a history lesson, so let's get to the nitty gritty.

...via Zazzle

The lawn mowers used in this event are of the ride-on variety. The racers remove the blades and any other accessories that add unnecessary weight, but the cutting deck is retained and bolted firm. The engines are stock, but may be upgraded with performance parts. These parts are typically hand fabricated for each mower. There are four divisions in mower racing, which edict what you can or can't do with your mower. Stock and IMOW divisions allow for very limited amounts of mower tuning, and the stock governor must be retained, which limits the engine to 3650 rpm. For the Prepared division, racers are allowed to utilize custom performance parts and transmissions. These division races usually get up to about 35 mph. The Factory Experimental (FX) division is pretty much a free-for-all, with mowers that have exceeded 60 mph in circuits.

"For some reason, I really want to mow some lawns right now." ...via G-Team

These mowers are rather easy to customize and tune. If Tim "The Tool Man" Taylor can do it, I think any of our CR4ers can as well. (For your viewing pleasure, I've skipped the parts that feature Patricia Richardson. You're welcome.)

The majority of racing mower components can be adapted from go carts and motorbikes. The first alteration to the powertrain should be providing the transmission belt some slack so the transmission's stock pulley can be replace with a smaller one. The other side of the powertrain is connected to the motor, and this pulley should be replaced with one of a larger size. This enhanced gear ratio may need a new belt as well.

...via Craigslist

For most assemblies, the lawn mower's governor is a small piece of metal on top of the carburetor with a 90° bend in it. Other manufacturers will place a plastic governor under the flywheel on top of the engine. By bending this straight, or removing it completely, the mower's internal speed regulation is compromised. This will essentially make your mower unsuitable for regular mowing applications, since this also regulates rpm based on blade speed.

Briggs & Stratton governor system. ...via B&S

To further transform a normal riding mower into a racing edition, it may be desirable to install a foot throttle. This can be done with a simple lever attached to the mower, with a cable connecting to the original throttle cable. In many instances the brake on a racing lawn mower can be removed altogether, because the new gear ratio will provide enough of a deceleration to slow the mower down, nearly to a stop.

...via Kai Eiselein

Not all of this can be accomplished-at least safely-without also exchanging some stock parts on the mower. New tires are required to maintain traction, as well as new axles to prevent the stock ones from deforming. Since most mower racing is done on flat, dirt tracks, a new suspension isn't required, only recommended. In fact, bringing a racing-tuned mower into a field is extremely dangerous.

Now CR4ers, this isn't your typical Saturday afternoon DIY project. I've left out some very obvious modifications that need to be made so DO NOT follow these above instructions. This is more of an overview of something many of us are capable; a 'bare bones' review if you will. However, if you insist on building your own, a simple "Roundsearch" will lead you to many walkthroughs. And, if any CR4ers are mower racing enthusiasts, please add your two cents below.

An alarming number of TV shows cover this topic, yet I've never seen it on SportsCenter.

As for me, I've always preferred the pushing, non-electric kind of lawn mower. Or the kind that I pay to mow my lawn. Or better yet, the kind that I don't pay to mow my lawn. Get to it HUSH Jr.!

"Ummm, I'm speechless." ...via Maine.info

Resources

Yahoo Voices - How to Build a Racing Lawn Mower

Barette's Small Engines

G-Team Racing

Instructables - How to Make a Racing Lawn Mower

USLMRA

Wikipedia - Lawn mower racing

There is one sporting move that is easily identifiable to any observer. It transgresses both film and sport, and both athlete and actor have stood atop its potency. We are talking about the roundhouse kick.

"You think anybody wants a roundhouse kick to the face while I'm wearing these?"...via Fox Searchlight

Yours personally earned a black belt at Gotham Central Tae Kwon Do at age 18, so not only can I provide you with some good biomechanical form for a roundhouse kick, I can also break it down physically for you. I'll also be adding my dashes of snark and weird links along the way.

Now I need to clarify something, and it may break your heart. What is conventionally considered a roundhouse kick is not, in fact, a roundhouse. So what has proliferated as a 'Chuck Norris roundhouse' in popular meme is actually a hook kick, or a spinning hook kick. This would be a mislabeled Norris roundhouse . While this would be hook kick technique. And in media res of this clip, we see Dalton throw a textbook roundhouse and then a moment later he throws a flying roundhouse . You are now instantly more knowledgeable than all of your friends on roundhouse kicks. "Roadhouse."

...via Wikimedia

Here we have the proper tae kwon do roundhouse form, but roundhouses are popular in many other combat sports. We see them in many mixed martial arts today and there are two important variances to discuss.

For tae kwon do style roundhouse kicks, the fighter will raise their leg into the chamber position. This position is the basis for many TKD kicks, so it keeps the opponent guessing what kick is being delivered. The knee and lower leg are then raised parallel to the ground and the kicker pivots on the ball of their non-kicking foot about 45° towards their raised leg. This positions the body so that the fighter can strike with either the ball or the instep of the foot. Striking with the instep provides less power and is called a 'freestyle' roundhouse, but is usually easier.

...via TKD Information

Muay thai style roundhouses are less precise, but more damaging. This type of roundhouse does not 'chamber' the kick to deceive the opponent. Instead, the hips are open and rotated to help build abdominal momentum in the kick. The leg does not snap like a TKD style kick, but remains firm. The planted foot is raised on its ball so there is less resistance from this foot and the kicker rotates around this pivot. Finally, the kick is delivered by the shin which has a larger surface area. Devastating muay thai style kicks are often compared to being hit with a baseball bat.

...via Wikimedia

In both instances however, the fighter must have well-developed fast-twitch muscle fibers. Fast-twitch muscles rely on anaerobic metabolism and produce rapid muscle contraction at high intensity. These muscles also fatigue more quickly than slow-twitch muscle types, and are best refueled with glucose. It can be difficult to throw an efficient roundhouse kick late in martial arts matches because of their quick energy expenditure. Also important to a good, strong strike: the kinetic chain principle. This biomechanical law provides maximum kinetic energy by beginning the roundhouse kick with the smallest origins of potential energy and building up to larger body parts. A tae kwon do roundhouse starts with the knee, then the thigh, then the hip, then the three combined before exploding to the foot. A muay thai style roundhouse begins with the leg as a whole, before incorporating the larger, heavier torso into the move. A muay thai kick can inflict over 800 lbs. of force!

... via McGraw Hill

With the growing popularity of mixed martial arts, I thought it would be good to clear up some misconceptions about roundhouses and offer an analytical take. To be clear: not a roundhouse kick ; a roundhouse kick.

...via Start Up Africa

I never meant to crush your dreams of the Chuck Norris roundhouse. It's just the truth that he rarely ever throws a roundhouse. He throws spinning hook and spinning back kicks, and he does them like a pro, I'll admit.

But, if I'm going to start an internet meme about roundhouse kicks, I'm going to do it about James Dalton. "You are the bouncers. I am the cooler ." It couldn't be cooler .

...via Quora

Resources

Goya-Ra-Ru Martial Arts - Technical Resource

Sports Medicine via About - Fast and Slow Twitch Muscle Fibers

Wikipedia - Roundhouse kick

Discovery Channel - Sport Science - Hardest Kick

And today, class, we take a look at acrobatic flying.

...via Perth Now

While they may not be the steely hunks flying war machines in Top Gun, these pilots and their precision aircraft are truly marvels of the motorsport world. Bonus: Tom Cruise doesn't fly or act in them.

While aerobatic races had been done for years previous, beverage giant Red Bull created the Red Bull Air Race World Championship in 2003 to formalize the sport in a vain similar to IndyCar.

...via Red Bull

These lightweight planes are maneuvered through 65 feet high 'air gates' at speeds of 230 mph while withstanding forces up to 12 G. The pilots are given practice and qualifying time, but every event and circuit is a challenge. The races are often held over bodies of water or around natural wonders to make the events more accessible and aesthetic to spectators. To get a good idea of what this race looks like I encourage you to follow these links: drivers discuss favorite races, highlights from a 2009 race in Windsor, and a 'best of' montage set to a The White Panda's song.

The pilots of these planes are typically middle-aged men who have extensive flight training and airshow experience. These pilots must train for years in order to be able to have the reflex control and muscle tension needed when subjected to G-forces up to 12 G. G-force is a measurement of proper acceleration in relation to free-fall. For comparison, standing at sea level is worth 1 G, astronauts experience around 8 G, and sustained 16 G is enough to kill a human. These pilots may experience limited sessions of 'greying out,' where vision momentarily loses color. G-forces literally make your heart work harder to pump blood against these gravitational and inertial forces. The pilots combat this as best they can by contracting large muscles when under high G's.

...via Red Bull

Pilots must conform the planes according to the gate's specifications. Some gates must be slalomed and others may require knife flying. If the pilot clips a pylon or passes the gate incorrectly penalty seconds are added to his final time.

The planes themselves are modified aerobatic exhibition planes, such as the MX MXS or the Zivko Edge 540. These plane types have short, 25-foot wingspans and weigh around 1,500 lbs. They can roll as much as 420° in one second which is accomplished by moving the plane's sensitive controls just millimeters. They are powered by 6-cylinder engines propelling the planes to over 250 mph, though race speeds tend to be somewhat slower. The planes fly like any other fixed-wing aircraft, using the properties of lift and boundary flow to maintain altitude. I'm not sure what physical properties maintain Tom Cruise's career altitude, except maybe stimulants. Lots of stimulants.

...via Stuff Worth Paken

Aerobatic pilots must account for the lift and direction when flying. A common air gate is called the quadro, which features four pylons in the corners of a square. The pilot must fly through this in a knife-like fashion where the plane's wings are vertical compared to the ground. With the wings now losing all elevated lift, the pilot must compensate by aiming upwards through the gate.

...via Airport Journals/Red Bull

A similar maneuver is required with cross winds that will make these lightweight planes drift significantly more than heavier aircraft. 'Crabbing' means the pilot goes into a controlled sideways slide with the aircraft. This means his margin for error between pylons even less than typical. During horizontal passes of a gate, the plane's wing would never be any less than 3.5 meters from the pylon, but crabbing can reduce this to just over a meter!

...via Red Bull

Remarkably, there has only been one crash during a Red Bull Air Race World Championship event and the unharmed pilot was able to compete in the following event.

There have been multiple crashes in Cruise's career, however...via Lunchtime Movie Review

However, I have terrible news for those burgeoning air race fans. Red Bull had suspending the World Series in 2011, and will do so for 2012 as well, in order to create a more financially viable event after the recent global recession. There are promises, but no events scheduled, regarding a 2013 Red Bull Air Race reboot.

I should note that even though I've had a little fun at Tom Cruise's expense, he does in fact own a pilot's license which is more than this blogger can say. But, as far as celebrity pilots go, I think I'll fly with John Travolta. I mean, could you imagine that hair blowing in the wind. Ahhhhhh…

...via Media Screened

Resources

Red Bull Air Race Official Home Page

Red Bull Air Race's Offical Youtube Channel

Wikipedia - Zivko Edge 540; CAP 230; MX MXS

Perth Now - Red Bull Air Race canceled worldwide

Playing Gotham Little League as a 12-year-old boy, it was as much about the brand of your baseball mitt as your ability to play (props to Mizuno! And Mom and Dad for paying for Mizuno!). In truth, I still harbor much of this pretentious mindset picking out sporting goods today. I stick with brands that I recognize over niche brands, which I'll admit is a mistake.

Recognize these logos? (Registered trademarks of their respective brands)

The same was true for my beverage choice during these adolescent athletics. I preferred Powerade or Gatorade over water. Not because it hydrated me better, but because it was colorful and sweet, and well, kids like sugar (that's not science). Today I'd say the opposite is true; I stick to water. On hot summer days it feels better to pour a little water on my head than a syrupy, colored, electrolyte cocktail. We can save that for the coaches.

...via Wikimedia

But, does water hydrate a thirsty athlete better than leading-brand sports drinks? My initial guess is that it does, but that is anecdotal. So let's look at the facts. Just the facts, ma'am. Like Joe Friday, I'm on the case.

The human body loses valuable liquid hydration during exercise primarily by sweating. Sweat is the body's attempts at thermoregulation. As sweat evaporates off of the skin it cools the body from the latent heat of the water's evaporation. When a human sweats various electrolytes are lost, particularly chlorides, compose up to 1% of all perspiration.

The electrolytes play critical roles in maintaining correct body pH and hydration, and also possess the unique ability to deliver electrical charges through muscle tissue's cellular membranes. The electrolytes exist in a water solvent, which explains their loss when people sweat. Without proper levels of calcium, sodium and potassium, muscles will feel very fatigued.

Joe Friday is still investigating...via Milwaukee's Finest

Studies suggest that what you should replenish your body with depends largely on the type of activity and the duration. Researchers and experts agree that proper hydration begins a couple hours before gametime. Consuming 16 ounces of water two hours beforehand will ensure good hydration at the beginning of the activity.

For less-intense activities like walking, short cardio exercises and low-impact sports (swimming, tennis, LAPD investigations) that last less than an hour, water is preferable. This will sufficiently rehydrate the body and water has no calories.

However, for more intense activities (soccer, baseball,basketball) or those lasting over an hour sports drinks are recommended. Drinks like Powerade or Gatorade have subtle but complex ionic solutions that will resupply electrolytes that are lost during sweat. These drinks are sweetened with sugar to provide two benefits: glucose, fructose, and sucrose provide an instantaneous carbohydrate boost to restore some energy during long activities, and the consumer will drink more, ensuring good hydration and of course, more sales (never forget the bottom line). Good sports drinks will provide about 14 grams of carbs, 28 mg of potassium and 100 mg of sodium per 8-ounce serving.

On the case. Making calls. Joe Friday.

Water can actually pose a danger to proper hydration as well. Marathon runners are encouraged to rehydrate to stay cool, but without proper sodium levels to transmit electric signals to cells, endurance athletes can be susceptible to water poisoning.

Sports drinks can be costly, a clear drawback when water is free. Homemade sports drinks are simple and as effective as manufactured ones.

To make your own sports drink:

• · ¼ cup sugar

• · ¼ tsp salt

• · ¼ cup water

• · ¼ cup orange/fruit juice (not concentrate)

• · 2 tbsp lemon juice

After mixing these ingredients, add another 3 ½ cups cold water. Walla!

Hydration options during physical activity aren't limited to just water and sports drinks. Fitness waters, like Propel, are a grey area somewhere between plain water and sports drinks. These are actually meant to supplement a regular diet with vitamins and minerals, but do contain electrolytes so they will offer quality hydration. Their sweetened taste will likely mean the athlete consumes a proper amount as well. Other fitness waters may boast energizing properties or thermogenic results, but these claims are not regulated so care should be taken.

In the past couple of years, NASA-developed hydration research has gained traction in marathon runners who want to keep their carbohydrate and sugar intake separate. This allows athletes to better monitor their sugar/carb intake so they can optimize digestion. Notably, this technology is marketed under the product name The Right Stuff, and was developed for astronauts during spacewalks.

­­­Supposedly hydration is key for post-workout as well. To keep yourself hydrated, it's recommended that you weight yourself before and after your workout. For every pound you've lost, replenish it with 20 ounces of fluid. It will also help your body digest and assimilate and nutrients and amino acids you've consumed.

While I know this is true, I prefer a post-soccer match adult beverage. It may not hydrate you the same as water or sports drinks, but it definitely helps with the soreness in the interim.

Thanks Joe Friday, but I'll stick to my beer. No really. Thanks though...via M. Bouffant

Resources

WEB MD - Drink Up for Sports and Fitness

Men's Fitness - Sports Drinks vs. Water; Sports Drinks: The Facts

Popular Science - Tested: The Sports Drink from Space

Wikipedia - Water Intoxication