Trust your coach..follow the plan!

Many times I ask NEW athletes I coach if they were ever coached before.  Many were.  I usually follow that question up with: why did you leave the coach?  And, most of the time I never really get a good answer.  My guess is that they either lose interest in the plan the coach prescribed or have no faith in the plan and/or see no progress.  Who knows?
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I think where most of the coach-athlete relationships go sour/wrong is with the "athlete".  Sorry guys/gals but it's true.  99% of the time it's because the athlete doesn't stay on the plan.  They either end up doing their own thing or start incorporating what they believe is a better workout routine into the plan.  Then, guess what?  Poor or no results.
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Let me give you a good analogy to explain what I'm talking about.  When you're (really) sick you go to a doctor?  What's the first thing the doctor does?  He/she starts poking/prodding (testing) you, right?  He/she makes a diagnosis.  After the diagnosis is performed, he/she prescribes a plan on what he/she believes will get you better quickly.  That plan usually consists of rest and some medication/antibiotic.  Now suppose when you get home you start to follow the plan by getting rest and taking the meds (as prescribed by the doc) and you don't see any results. i.e. you don't seem to be getting better.  What do you do?  Do you stop taking the meds?  Do you start taking OTHER meds?  Do you mix other meds with your prescribed meds?  Or conversely, maybe you start feeling better quickly and decide to ditch the meds?  Sounds crazy doesn't it?  (Hey, I'm guilty of the last one..I start feeling better and ditch the meds).  Well, that's EXACTLY what a lot of athletes do.    They start experimenting on their own like it's some kind of game.  You think I'm kidding?  I'm willing to bet that 50% of the athletes that hire coaches don't stick to the plan.  That experimentation I'm talking about is in the form of performing other workouts or even following other training plans.  Or maybe they heard that there is a secret workout that makes you stronger over night and start doing that exclusively.  Who knows.  By the way, there are NO SECRET workouts..sorry.  Just like there's no fat pill that will make you lose weight overnight. 

The point I'm trying to make here is clear: FOLLOW THE PLAN.  Don't deviate from the plan and give the plan some time.  Then if it doesn't work..you can try a new coach or a new plan until you find the one that's right for you.  But, if you do find a new coach that prescribes a similar plan (from the last coach) don't be afraid to tell that new coach..been there, done that...it doesn't work for me.  Because, the definition of insanity is: doing the same thing over and over again and expecting a different outcome.  And, you'll not only be wasting your time and money..you'll be wasting the coaches time.

So, listen to your coach and follow the plan.  The plans work if you follow them and give them time.  Problem is, just like the dieter that wants to see weight loss overnight..most athletes want to see instant power gains over night and it aint gonna happen.

POWER ON!  Coach Rob

Volume vs. Intensity

I had a great email conversation with my friend, and fellow coach this morning (Todd Wiley), about "Volume vs. Intensity" of cycling training this time of year.  Put simply, do you ride as many miles as you can this time of year or should you ride fewer miles with higher-intensity?

Before I give you my thoughts, I want to show you a chart which I believe is pretty accurate regarding the recommended hours of weekly training you should be logging (for success) based on your racing category.  Let's take a Cat 3 rider for example.  According to the chart (below), if you're a Cat 3 rider you should be riding a max of 19 hrs./wk. for success.  That's right 19! 

And, if you believe in Friel's Annual Training Periodization Schedule/Plan (like I do), the maximum volume will be the end of your Base Training period.  If you started your annual training in November (like most athletes have- unless you're a CX guy/gal), that Base Period or maximum volume period is right about NOW!  Yes, NOW!  And, I'll bet any Cat 3 rider out there (a beer), that lives around Doylestown, PA, that there is NO WAY you're putting-in that many hours per week on the bike.  I don't care if you add-in your weekly gym workouts.  Even if you ride/rode 4 hrs. on both Sat and Sun, that still means you need to be putting in 11 hours during the week.  The only way you can put 11 hours in during the week is if you train 2 hrs. indoors on the trainer each day or ride an hour to/from work each day in the dark.  I don't know any Cat 2 guy doing that let alone a Cat 3 guy.

(BTW, I haven't bought a beer yet and I've posted lots of bets in the blogs I've written over the last 4-5 yrs.) 

Ok, lets go back to the question I asked at the beginning of the blog and that is: Do you ride as many miles as you can this time of year or should you ride fewer miles with higher-intensity?  I think what's key here is "ride as many miles as you can".  Naturally, for us Northeasterner's riding as much as we can might only add up to 10 hrs. per week this time of year.  If that's the case, then I believe you need to supplement those volume/tempo rides with some hi-intensity rides/workouts.  That's why I always include at least one tough L4 or L5 workout in my athletes training schedule each week because I know they're not getting in the hours or mileage they need "for success".

Moral of the blog: Ride as long and as often as you can (outside) this time of year.  If you can't, whether it's because of your work schedule or inclement weather, supplement your outdoor volume training with indoor hi-intensity training. 

Power ON!  Coach Rob

Strength Conditioning for Cyclists

I figured if I put a pic of a good looking gal on the blog, and title the blog "strength conditioning" instead of weight training I'd get more people's attention. Instead of writing about the importance of strength training (which is synonymous with weight training in my book) I'll let you take a look at some videos from Lance Armstrong's former Strength and Conditioning Coach- Peter Park.

After you watch this first video, look at the bottom of the video page and you'll see a Tab that reads: 1/18 with an arrow next to it. Click on the forward arrow and you'll go to Video #2 in the series of 18 videos. These are good videos. Listen clearly and pay attention to form when doing these exercises..it's very important for two reasons: 1) that you isolate the muscle(s) you're trying to strengthen and 2) you don't hurt yourself. Because you will hurt yourself if you do them with high weight and do them incorrectly. So, sit back, relax, and watch some strength conditioning exercises for Cyclists, from LA's former S&C coaches.

   http://www.youtube.com/watch?v=VOdMzJ8IvI0&feature=bf_prev&list=PLB16498B67BE415FB&lf=rellist

Power ON!  Coach Rob

Pain Cave Basics

Lets face it..NOBODY likes working out indoors when they can train outdoors.  I don't.  But, there are times/days in the Winter when you'll be forced to- train indoors.  For those days, you don't want to dread your indoor workout..like most athletes do.  And, the ONLY WAY I think you can look forward to it (relatively speaking) is if you have a place indoors that's somewhat fun/conducive to training. 

Welcome to Pain Cave 101 basics!  If you're serious about your indoor training there are some mandatory pieces of equipment you'll need in your Pain Cave.  (BTW, you can setup your Pain Cave anywhere: basement, garage, bedroom, etc.  In fact, I know some athletes that set it up in their living room.)  Here's a breakdown of MANDATORY Pain Cave equipment:

Bike- this may seem kind of trivial..but it's probably the single most important piece of training equipment..and, most overlooked in my opinion.  You want to train on what you'll be riding outdoors.  It doesn't have to be the EXACT same bike, but you better be sure that the setup (seat height, handlebar reach, etc.) is the same as your outdoor bike.  For me, I use my old C-Dale Aluminum bike for indoor training and use my (relatively) new Trek Madone Carbon bike for outdoor training.  Regardless, of what you use..cover it up good with towels so your sweat does NOT corrode your cables, handlebar stem, etc.  You can also use an exercise bike such as the Saris/Cycleops Pro 400 or 300 trainer.  (Yes, I know they're expensive but they're worth it).  Again, just make sure that the setup is the same as your outdoor bike.  And, for you Triathletes out there..make sure your aero bar setup is the same..it's important.

Trainer- your bike has to go into some sort of a resistance trainer..whether it's wind, magnetic or electronic.  (Unless you buy a Saris/Cycleops indoor trainer)  I prefer, and highly recommend, the Computrainer.  Yes, I know..(I can hear the moans/groans already)...IT COST TOO MUCH!  Well, you know what..unless you're only making $25k a year there is NO EXCUSE why you can't afford a Computrainer.  Besides, I bet you weren't moaning/groaning when you shelled out $2000 for that new cool carbon wheelset of yours did you?  You know, the one from the bike shop with the 100% markup.  You don't have to buy a brand new Computrainer..you can buy one for under $1000 on e-Bay.  Hell, I even think Computrainer will let you finance a NEW one.  The Computrainer will give you the best, and most accurate Power/resistance readings too.  If you're SERIOUS about your training..then you'll find away to afford one.

Fan- you'll need a fan..a BIG one too...not one of those cheap tabletop fans either.  Get a box fan or an industrial fan.  The fan serves two functions: 1) naturally, to cool you off and keep your body temp down so you can do more work and 2) to simulate the wind in your face when you ride outdoors.  Oh, and don't forget plenty of COLD water on-hand.  You want to hydrate well, before/during/after your workouts.

Tunes- I don't know about you, but I can't workout indoors without some snappy music/tunes on the Stereo.  For indoor riding I prefer "angry white boy music" or some "hip-hop" beat.  After all, the workouts aren't strolls through the Park..they're intense...so match your music with the intensity.  You'll be surprised how some intense music will make you work harder.  Speaking of Stereos, you want one that is "kick-ass" too.  I tell my wife you gotta FEEL the music..not just hear it..after she yells at me to turn that "sh$t" down because it's shaking the walls. ha  I have my iPod/iPhone hooked-up to my Stereo..it's great for chaning tunes while you ride/workout and gives you a great selection.

TV/Computer Video- Ok, here's where you can spend some bucks..but you don't really have to.  When I first started working out indoors, all I had was a laptop computer and my Computrainer.  And, I also had what I consider STILL to be the BEST indoor workout videos available (installed on my laptop)..and they come from ErgVideo.com.  Erg Video makes computer HD Videos that control the resistance of your Computrainer while watching HD video on your Computer screen.  It gives the most realistic indoor workout possible.  If you don't want to buy Erg Video software, you can use the Computrainer software for your workout and just pop a DVD in the DVD player and watch a DVD on TV while you workout.  I did this for a couple of years..watching mostly DVD concerts of my favorite artists.  Later on, while I was able to save up more $$ for my Pain Cave..I purchased a projector and screen to view my Erg Videos on instead.  I also purchased another Computrainer so I could ride/train with another athlete.... in addition to having another Computrainer to test athletes on for my Coaching business.

So, that's it.  If you're serious about your training you SHOULD BE serious about your indoor workout studio (aka Pain Cave).  If you prefer to ride outdoors in the Winter rain/cold/sleet/ice/snow/salt/etc..that's fine.  I, however, see no merit to that..since you're not going to race in those conditions (except possibly the rain) this Summer.  Besides, I think it's unsafe on the roads in the Winter with all the salt/cinders/potholes/etc.   We've had a VERY mild Winter so far, so it hasn't been an issue riding outdoors..but, Winter just started..and there's no telling what Old Man Winter has in store for us this year.  If/when Old Man Winter does dump on us..be ready to transition your riding indoors to your newly setup Pain Cave!  Have Fun!

Power ON!  Coach Rob

Cycling- a POWER Sport!

When you think about it, cycling training is actually kind of trivial.  Since cycling is a power sport..and we know that Power= Force x Speed, we just need to train our legs to be stronger (so they impart more force on the pedals) and pedal faster...right?  Well, kinda.  But, what's NOT so trivial is how to effectively (and simultaneously) develop pedal force and speed without compromising each other.  Additionally, what good is high pedal force and speed if you can't sustain (endure) it?  Joe Friel calls these (Force, Speed and Endurance) the "basic" (or general) racing abilities.  It's these "basic" abilities that I try to improve upon during the base and build periods of my athletes Annual Training Plans.  And, as far as I'm concerned..they are equally as important which is why I prescribe an equal dose of Speed, Force and Endurance workouts during the training week from November thru January.  Once February rolls around, I/we take these newly developed/improved Force, Speed and Endurance abilities and progress to more "specific" (or higher ability) training such as: Power, Muscular and Anaerobic Endurance training.  The difference between the Endurance Workouts from November through January (vice February on) is that they are relatively low force (low intensity) workouts.  Muscular and Anaerobic Endurance workouts are hi-force (hi-intensity workouts).

Well, if it (cycling training) is so trivial..then why aren't athletes training this way?  To be honest with you..I don't have a clue.  Actually, I do, I think it's because most are clueless.  But, even if they are clueless..all you have to do is RIDE and you'll gain more Power.  I've seen it.  If you want to ride with more Power on the bike you're either going to have to train longer or smarter.  I say "smarter" because you don't necessarily have to train long hours to be stronger (more powerful) on the bike.  Hey, I know there are a LOT of coaches out there (mostly from the old school) that still profess the best way to get stronger (more powerful) on the bike is: JUST RIDE!  (I'm talking 10-20 hrs. per week)  And, there's a lot of truth to that..for obvious reasons.  I don't know about you..but with my work schedule, social life, family life, other hobbies, etc. I don't have the time to JUST RIDE!  (I'm lucky if I can fit in 8 hrs. of training a week.)  Therefore, I need to train "smarter".  And, I do that by Training with a Power Meter (developing the abilities mentioned above)...and doing a LOT of research on which workouts BEST develop those abilities. i.e. the best bang for the buck workouts. 

It's up to you.. if you want to develop Power (that endures) you can train "smarter" or you can train "longer".  Me, I'd rather train "smarter"..because quite frankly..I just don't have time to train/ride 10-20 hrs. per week nor would I want to.  I don't think that would be fun...besides, there's more to life (at least I think so).  Cycling..it IS a Power Sport!

Power ON!  Coach Rob

Economy

No, we're not talking Supply-Demand Economics, we're talking CYCLING economy.  Cycling economy, as defined by Joe Friel, is how much effort you use when pedaling at a given power output.  The goal is to make quick movements (speed) with little wasted energy.  By improving economy, you can go faster using the same effort.  This ability is what Joe calls "speed skills" and what I have my athletes working on early in the base training season.

The goal with speed skills is for the body to learn to pedal comfortably at the higher cadences than you are doing now.  This high leg turover (hi-cadence) IS trainable.  (If you don't believe me, go ask a guy by the name of Lance)  Such training starts with hi-cadence speed skill drills.  You'll find out real quick how "economic" your pedal stroke is when doing high speed skill drills that I normally prescribe in the base/foundation period.  If you start bouncing at 110 rpm and your Heart Rate starts going through the roof at relatively low pedal forces, then you know you're not very economic. 

As I said, high leg turnover IS trainable..but you don't train it with a few speed skills workouts in the off-season.  It takes a long time..and a comittment to training to achieve better economy.  I don't want to get into a debate about whether you should be using your self-selected cadence when riding.  Naturally, some riders are just going to be "mashers" (low cadence) riders.  That's fine.  But, I'll bet if you take that masher and improve his economy, or "self-selected" cadence from even 85 to 90 rpm, you'll make him a faster cyclist that will be able to maintain his/her speed longer.  (Look at what it did for Lance's racing..he went from an average of 90+ to 100+ rpm)   And, that's what it's all about in any cycling race...going FASTER LONGER!

Power ON! Coach Rob

Building a solid foundation

A lot of people may know that the St. Louis Gateway Arch is over 600 ft. tall, but not many know that the two legs (base) of the Arch extend 60 ft. into the ground (in bedrock).   The Gateway Arch base/foundation was built to weather any storm...and so far, in its 46 year existence it has managed to do just that.  Just like the Arch, your cycling "base" training should be designed to do the same..weather any future storm.  The storm I'm talking about for cycling has nothing to do with weather, the storm I'm talking about is the hi-intensity training that's coming down the road (normally February and March for you roadies).  If you don't establish a solid cycling base/foundation NOW, your body (especially the muscles, tendons and ligaments in your legs) is NOT going to be ready for the higher intensity training and you're prone to all kinds of problems..specifically injury.

So, how do you build a solid foundation?  You build a solid foundation with workouts that are lower intensity on the bike (Tempo- L3) and an emphasis on aerobic endurance (longer rides).  This emphasis on aerobic endurance applies off-the-bike as well..especially cross-training.  If you've been following my blogs for some time, you know I'm a BIG advocate of cross-training for building a solid foundation..whether it's inline skating, vigorous hiking, running, cross-country skiing, Mtn. Biking, etc.  I'm also a BIG proponent of weight training for building a solid foundation.  In addition to improving the basic/general fitness abilities of Endurance and Force, both on and off the bike, I like to incorporate Speed skills workouts on the bike.  Speed-skills work incorporates drills that emphasize high cadence and smooth full-circle pedal stroke with independent leg training.  For now, simply think developing: Speed, Force/Strength and Endurance.

If you haven't started yet, start building NOW!  Power ON!  Coach Rob

Specialized BG Defroster Boots

I don't normally review cycling products that I purchase unless they REALLY make me happy. This weekend, I found a product that did just that..my new Specialized BG Defroster Mtn. Bike Boots.  I purchased these boots because I didn't particularly like wearing my regular lightweight, ventilated, low-cut, Summer Mtn. Bike Shoes with a neoprene booty overtop as Winter riding shoes.   This combination is just too bulky and it really doesn't do a good job of keeping my feet warm and/or dry. 

Sunday morning I went Mtn. Biking in Promised Land State Park (in the Pocono Mtns of PA)...a good test for my new boots.  It was cold when I started, about 21F.  Everything was frozen solid from the night before.  The shallow puddles in the road were frozen except areas where it was 6 in. deep or more.  Since I don't normally ride in the snow and ice I wanted to test the limits of my equipment as well as my bike handling skills.  I found out all too soon that my Defroster Boots were actually as waterproof as they claim to be.  That's because I tried riding across a section of road that was completely ice covered.  The problem was..the ice was only 1/2" thick, hardly thick enough to support my fat ass. (see photo below)  So, as not to defy physics/gravity I busted through the ice.  To keep from falling I unclipped as fast as I could and submerged my boot to the depths of the puddle.  Not only did my foot stay dry, it stayed warm the entire 2 hr. ride in 20F temps. I was amazed.

The ratcheting system on the boots are second to none too.  It is easy to tension...by a turn of a knob.  To release, just pull the knob out.  It couldn't be easier.  I wore one pair of good wool socks with the boots. That's all I think I'd need down to temps in the teens.

It never really warmed up above 25F by the time I left at noon.  The boots were a hit..and definitely worth the money spent.  I crashed twice on the way back to my car because although the temps never climbed that high, the sun did.  The sun JUST put enough of a glaze on top of everything to make it as slick as an ice skating rink.  Definitely a learning experience.  I also flatted 2 miles from my car and ran out of CO2 cartridges..so I had to walk it home.  Regardless, I had a blast..and hope to ride in the Park again soon...with my new boots. 

For other reviews..check this link out: http://www.bikeradar.com/gear/category/clothing/shoes/product/review-specialized-bicycles-bg-defroster-mtb-shoe-30858 

Power ON!  Coach Rob