Evening star., 1897-05-15
HINTS ON TRAININ G

preparation of the body for new and un-
accustomed strains. and the gradual fitting
of the humsn frame to undergo the severest
physical exartiou. II is advisable before
commencing 10 train to consult physician
and to be carefully examined to see that
you are thoroughly sound: If you not, it
would be folly for you to begin. Be careful
as To diet, r-,ire early. and abstain from
smoking ans sieoholic drinks. Smoking de-
presses the heart ard shortens the wind
while drinking strains the blood. / have
beaten ma nyss mar who would have had a
far better chcnce. and perhaps beaten me.
il he could have let liquor alone. / do not
train or ride during the winter but take
complete resi- In my opinion this is a
better course Tor the American rider to
pursue than to attempt to keep in condition
all the winter. i have noticed that the men
who train even little all the winter gen.
orally go stale before the fall meets are
over L continue road work for about three
weeks, until 1 find that my muscles are
working all right and that the feeling of
stiffness which always comes to me when
first begin riding has entirely gone.
Time Needed for Training.
Most msn should commance training
on the road al least month before the
first race, but L take a mich longer time
TO get fit. MY consolation is that / keep
In form longer than usual. generally
right through the season This prelimi-
nary road riding. like everything con-
nected with training, must be lone in n
systematic manner. The morning eK-
ercise shoula be taken from one and a
half to two hours after breakfast; | do
not believe in taking any exercise before
breakfast, as some advise. 1 have tried
1t, but 1t was not success; it seemed to
me like trying tC run an engine without
fuel. One and a half or two hours after
breakfast. ride from eight 10 ten miles
on the road. l advise wearing a sweat
er to work off the adipose tissue. The
last three or four miles should be rid
den at smart pace. but ~err4,n from
sprintlng. Go straight without lettering to
your dressing room. which should be wa rm
Here the perspiration will increase You
should Immediately be rubbed with soft
towels until You are thoroughly dry, when
further rubbing with some alcoholic prep
aration will prevent your becoming stifr /
consider rubbing with the bare hands by a
strong, healthy person one of the most
valuable adiuncts to good training. BY
1t the muscles Pre made free and pliable
ana the skin is kept in a smooth healthy
condition. Also, after a hard race. there
Is nothing SO refreshing as to be work I'd
with the bare hands. No amount of rubbing
with any Kind of towels seems to have the
same eject. This is felt al oHce, and there
Is no reaction. as is the case with stimu-
lants.
Train for the distance which after ex
perience. you find the best adapted to your
capaplitles. Some men have the power
to stay long distances at a modera te mace
put cannot sprint at all, while others can
DO just the opposite. very few can do
ootn. When you have found out the dis
lance which suits you best, try 1t about once
week. Let some one hold watch on YOU
anu time each quarter of a mile At ca "a
succeeding attempt try to improve the prey
ious quarter little, but hold enough in re-
do lo-&
Practice with the thought in your mind
that the race is always won in the last
quarter and not in the others. If one has
trained Tor short distances, say five miles
ana under, II is certainly very hurtful to
race very much longer distances. Courape
both moral and physical. is needed. hot
only In racing, but In deciding when not to
What Sanger Says.
sanger, who defeated Zimmerman, saws:
before dolns any work at all the stomach
must be got into shape by a thorough
PnSslcAihg' which relieves the system of
all bliiousness. This leaves the body in a
very weak condition, and it must be
streng thened gradually by keeping very
quiet and eating light food. such as milk
toast' soii-bolted eggs. etc. for a few days
aIter which more Strengthening food NAV
be taken. '
THE first three days very little exero,s.
Is sufhcient-three to six miles a day AT
about 3.20 to $50 gait. This should he
gradually worked down day by day, until
AT the end of few weeks the pace is
brought down to about $50. The third
week Will show a more rapid change in the
condition of the man: the miles will he
fciied on at about 80 to 30 clip, and
the distance by this time will be length
eRed to about nine miles each day. A little
raster work may now be INDUCED in and
half a mile can be reeled off at about a
one-mlnute clip (paced), to show the con-
q in vnrl
Ii he is found wanting he must again re-
turn to plugging. but If he has the re-
quired endurance he may start to sprint a
short distance.
ut is at this point that the trainer should
get in his fine work. turning the super
fuous flesh into muscle. After each work
out the man should have thorough dry
ing With coarse towels. followed by a most
thorough massage. every muscle being
worked and manipulated. The flesh on the
stomach, back and loins is rolled in the
fingers until the whole body seems to be
covered with but a slight layer of flesh
keep the muscles of the legs soft and pill
able, as there is no speed in muscle that
becomes hard.
After the body and muscles have been
Put in fine condition. the sprints are grad
ually heightened. until the rider is able to
cut full quarter of a mile at top speed
and finish strongly. Being able to do this
he Is in condition to begin the seasons
campaign.
"A trainer cannot spend too much time
with his man, especially after races. Ev-
cry moment in this work will doubly repay
rider and trainer, as the more the muscles
are worked the more flexible they become
and the less liable to stiffen up or bind af-
ter a sprint. The racing man cannot give
himself too fully into the hands OF his
trainer or rely too much the latter's
judgment-provided the trainer is a com
petent man-as the trainer is working for
himself as well as the rider. and record
of the latter's victories and defeats is the
record of the trainers work. The man in
training should avoid eating pastries and
all kinds of rich food. A little fruit in the
morning does more good than harm; the
less coffee or water taken the better.
During all this time great care should
be taken not to reduce too rapidly. this
will cause the skin to become feverish; the
superhuous flesh should be turned into
solid muscle rather than removed alto
gether. At the beginning of the racing
season he should have a little flesh to work
en-, as he will gradually be worked down
during the hard seasons campaigning.
JOhnsOn's Methods.
In regard to his training methods. John
S. Johnson says:
my first work in complete course of
training consists Of a few spins on the road.
! followed by good rub down. The latter Is
/ y r. -H~.s