Rob Muller- USA Cycling Level 2 Power Based Coach

Trust your coach..follow the plan!

2012-01-27T07:41:00.002-05:00

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

2012-01-17T11:02:00.001-05:00

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

2012-01-17T10:18:00.000-05:00

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

2011-12-30T11:46:00.002-05:00

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!

2011-12-26T22:13:00.000-05:00

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

2011-12-20T07:21:00.001-05:00

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

2011-12-18T23:42:00.001-05:00

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

2011-12-12T19:44:00.000-05:00

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

2012 Tour of the Battenkill

2011-12-12T15:41:00.001-05:00

Just a reminder..signup registration for the 2012 Tour of the Battenkill starts at 7pm on December 21st. This "Queen of the Classics" sells-out in a heartbeat so you BETTER BE online at 7pm sharp or you're NOT going to get in. http://battenkill.squarespace.com/ I'm not going to be competing this year because I'm pretty sure I'll be moto-reffing instead. This years race is on April 14-15, 2012. If you don't have a room yet..I'd definitely start calling around. Last year, I stayed in South Bennington, VT (which was about a 20 min. drive from the race start) with my wife. I actually preferred it because it was quiet, and the town had some great restaurants. And, the best part was- it wasn't crowded with bike racers.

By the way, if you're an athlete I coach (or coached), and you're training for the Tour of the Battenkill..and you need some good training advice..shoot me an email and I'll give you some tips on what to do (and not to do) for a successful race.

It's a great race! Hope to see you there. Power ON! Coach Rob

Top 5 X-training Sports for Cyclists

2011-12-12T12:08:00.001-05:00

It's hard to believe how someone can ride their road bike EVERY day of the week (365 days a year) and still like (and get motivated about) riding. Besides, you REALLY can't tell me these roadies I see riding at 0730 on a cold dark Saturday morning in December, when the temps are in the 20s, are REALLY having fun. I don't even care if they're dressed properly. Don't get me wrong, I love to ride my bike but I also like to do other things in life and the off-season is no better time. After all, if you love the outdoors as much as I do there are a bunch of things you can do all-year round. I actually look forward to the colder months of November thru January as an excuse to get off my road bike. For me, November through January are all about working out in the Gym, Swimming, Mountain Biking and Cross-Country Skiing. And, if I could still run (bad back) I'd probably be doing that as well. I still remember not too long ago getting up at 0700 in Salt Lake City, UT (on travel in January) and going for a 5 mile run on the hard pack snow. It was beautiful. When February rolls around, it's time to transition all of the strength and fitness off the bike...onto the bike. February is the time when I start doing some serious indoor intervals on the trainer. When I say "serious", I'm talking about HARD intervals that sometimes you quit on..because you're just not ready or feeling great that day.

Here is my Top 5 list and some tips if you engage in the following Cross-Training sports:
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Weight Training- no reason to go overboard in the gym. I like to keep my training focused on my core and my legs. I do ALL of my workouts on machines vs. free-weights. It's not that I'm opposed to free-weights, it's just that I don't think it's worth the risk of getting hurt..if you don't have a spotter. For core exercises, I like crunches, planks and back extensions. For the legs, I like: leg presses, lunges, leg extensions, leg curls, calf raises and squats. I'll throw in bench press and pullups for the chest and arms. Don't forget to spin for 15 min. at high rpm after your leg workout. That's it..in/out in an hour.

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Rollerblading- is a great Cross-Training Sport for cyclists. And, it's fun AFTER you learn to skate properly/well. I used to rollerblade with my Field Champion dog Kali..but she's gone now..which is probably why I haven't been on em in a while. Perhaps I'll get back on them this Winter and train hard..a tribute to my girl. When/if you do go, pick a route that is void of traffic where you can do laps/intervals. I used to rollerblade in a local park with a loop that was one mile. I'd go one lap hard then easy the next and repeat til exhausted. 1 hr. max.

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Mountain Biking- is FUN! I'm not even good at it (technically speaking)..and I have fun. I like to target off-road hill climbs when I Mtn. bike. It keeps the speed down which is important when the temps are in the high teens and low 20s (like this weekend for me). I go relatively HARD for about 2 hrs. then call it a day. Just this past weekend, I went up to Promised Land State Park and Mtn Biked in the snow- by myself. It was a hoot..granted I fell twice on the snow/ice.
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Cross Country Skiing- if you've NEVER done it..you have to try it. I was always an Alpine (downhill) skier since I was a kid. I lived for it. I was a ski instructor as well as a Giant Slalom racer in College. So I spent a LOT of time on the snow. But, ever since I hurt my back, I can't alpine ski. Therefore, I picked up Nordic (X-Country) skiing. And, to tell you the truth..it's ALMOST as much fun, and it's definitely a better/harder workout..no relaxing/resting on a chairlift in X-Country skiing. Actually, nothing is more fun as bombing the slopes on long boards in Alpine skiing- NOTHING! For Nordic skiing I like long endurance workouts as well as lap/interval workouts.
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Running- I don't run anymore but I miss it a lot. No need to go long. I used to run in the Bucks County 5k Winter Series. It was a great time...sometimes racing in the snow. I highly recommend all cyclists run at least a 5k a month in the off-season. It will keep your cardiovascular system in top shape...especially you Cyclo-Cross guys. A 5k won't take you more than 30 minutes (at least I hope not).
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So, there you go..my Top 5 Cross-Training List for Cyclists in the off-season. They won't take much of your time and no excuse NOT to fit them in your busy schedule. What's nice about them too, is that you can wear your Winter cycling gear for the outdoor stuff. Are there other Cross-Training Sports for cyclists? Absolutely. Swimming is a good Cross Training Sport for Cycling. In fact, I do it whenever I can (have time for). Actually, it should be on the list. But, it's really an indoor sport like weight training and I'd rather be outside all-year round. I'd also have to drop one of the others to keep it at a "Top 5". ha
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Power ON! Coach Rob

Weight Training for Cyclists

2011-12-06T10:05:00.001-05:00

If you've been frequenting gyms like I have since High School..you'll have noticed that equipment in the gyms are changing all the time. Why is that? That's because the sales/marketing folks have to keep inventing new ways of getting our fat assees in their gyms or their gyms go out of business. And, they do it by coming up with a new piece of equipment...or toy...that looks "cool". Who cares if it works.

Back in the day, gyms didn't have any machines per se. Most of the equipment was: free weights, peg boards, medicine balls, kettle bells, dumb bells, inclined boards, weighted balls, swiss balls, etc. Most gyms resembled dimly lit (concrete floor and wall) dungeons instead of the carpeted, bright, chrome and glass, TV and stereo wired, electronic health clubs of today. But, does that make the gyms/health clubs BETTER today? I don't think so. If anything, most modern health clubs today are reverting back to the functional equipment of yesteryear. If you don't believe me, go to a relatively NEW or popular gym in your area and take a look around. You'll see ropes, kettle bells, medicine balls, swiss balls, free weights, etc. And, you'll notice that not too many people are working-out on the weight machines. They are either lifting free-weights or using the treadmills, bikes, elliptical trainers, etc. Why is that? That's because most people don't know how to use the machines. So, they just use what's easiest to use: a bike, a treadmill, an ellipitcal machine, a ball, a dumbbell. You think I'm kidding? I'm not. There is nothing wrong with using the weight machines such as Nautilus, etc. In fact, I highly recommend that you do...since they are a lot safer to use than free-weights, or kettle bells.

But, before you engage in ANY resistance training (with machines) at the gym know what the hell you're doing. If you don't, you'll end up hurting yourself and setting your training back even further. What I mean by that is, when you get ready to do leg extensions on a machine, for example,..know the correct seating height position and leg position on the machine. If you don't set the machine up properly, you're not going to be isolating the muscle properly. Also, know the correct weight to use, the correct motion/speed, and the correct repetitions. I can't tell you how many times I see people using too much weight and jerking the weight with other muscles in order to lift the weight. This is not only counterproductive, it could lead to injury. Lastly, know how to breathe correctly. If you don't, you'll get light-headed. Trust me! Don't be afraid to ask one of the personal trainers or employees how to setup a machine properly or how to lift a particular weight properly. That's what they're there for..but yet I NEVER see anyone ask. If you don't want to ask, go on the web and check out some videos. Here's one from VideoJug (of Canada and the UK). It seems elementary but it covers all the basics: properly positioning of the machine, movement and breathing. http://www.videojug.com/film/how-to-exercise-your-thighs-using-a-weight-machine-2

I shouldn't have to tell you the advantages of an off-season resistance training program for cyclists. All you have to do is Google the subject and you'll get plenty of good articles on the benefits from reputable cycling coaches. Working out at the gym in the off-season will NOT make you "stronger on the bike" per se, but what it will do is strengthen your core and ensure that both your legs have equal strength/balance to push the pedals when you get on your bike. (If it did make you stronger on the bike, you wouldn't have to ride your bike, just go to the gym for a workout instead) Resistance training will also strengthen the tendons/ligaments/muscles in your legs and prep them for the hi-intensity interval workouts on the bike beginning in February (provided you started your training in December). And, for those of you opposed to resistance training in the off-season, it will NOT put on additional weight in the form of muscle mass. You're hardly in the gym long enough or with enough frequency to generate any "appreciable" muscle mass. In fact, with resistance training, you'll end up burning more fat (and calories) and replacing it with muscle.

For you skinny guys, I promise you they won't laugh at your skinny-ass frame when you walk into the gym..that is, as long as you keep your shirt on and don't start flexing in the mirror..ha.

And, that's the skinny...Power ON! Coach Rob

Tis the Season to be Jolly...NOT Fat!

2011-12-05T08:24:00.001-05:00

For those of you that haven't gained weight in the off-season, you're either under the age of 40, you don't drink beer, or you're exercising as much now as you were during the race season. If you're one of these people, consider yourself lucky. Lucky that you're young and your body's metabolism is high, lucky that you can drink as much beer (and/or eat) as you want, and lucky that you have the time to exercise as much as you did this Summer.

For me, I'm not one of the lucky ones. When I eat/drink it seems to go right to my gut and butt. I don't have time to do anything these days..especially during the week. And, usually by the end of a long work day, the last thing I'm thinking about is getting on a bike and doing an interval workout on a trainer. I'd love to ride outside except it's too dark, cold..and like I said..I'm beat! I got on the scale yesterday and couldn't believe me eyes; I weighed almost 20 lbs. more than I did last April. I thought perhaps the scale was a bit off (people do that- we try to blame our weaknesses on somebody or something) but when I tried on my size 32" waist jeans this a.m. I could barely snap them..let alone get them over my fat ass. Yes, I'm FAT!

It's moments like these, however, that are a WAKE-UP call for me. It's time to stop making excuses and start getting my butt (fat) in gear. After all, it's only going to get worse (temptations) in the weeks ahead. All those Christmas/New Years dinners, desserts, junk food, etc. It's time to start exercising more and stop eating/drinking JUNK!

If you do a Search on my Coaches Blog you'll see that I've written quite a few blogs on Weight Gain/Fat/etc. That's because it's just as important as developing power on the bike. After all, it's your Power-to-Weight ratio (w/kg) that seperates the men from the boys in cycling..especially if your a roadie who races on hilly courses. Even if you don't race on the road, it's just as important off-road on a Mountain Bike or a Cross Bike. You want to increase your power and drop your weight to maximize your w/kg ratio.

Stop making excuses why you can't exercise. If it's cold out, buy decent clothes. If it's dark out, buy a decent light for your bike. If you don't like riding on the roads at night, ride off-road. If you don't like training indoors on a trainer, make it so you do like it. Buy a nice Audio/Video system. Buy a Computrainer and a couple Erg Videos. Yeah, I know, these things cost $$. Well, so does entry fees in bike races. Do you want to piss that $$ away? That's what your doing if you don't train properly in the off-season and keep your weight down. If you travel as much as I do, find a local gym that has spin classes. Or, take your bike and trainer with you and ride in your hotel room.

Also, stop eating junk food. Give up the desserts or if you have to- split them with somebody. And, limit your holiday drinking to one or two glasses of wine/beer a day..that's it. No reason to get all slopped-up drunk over the Holidays. Plus, don't even think about drinking and driving. You're stupid if you do..just too much at risk.

Again, tis the Season to be Jolly...NOT Fat! NOW is the time to start shedding those pounds. Don't wait for the New Year. Do it NOW!

Power ON! Coach Rob

Are you ready?

2011-11-28T11:19:00.001-05:00

If you're NOT ready to start your Annual Training Plan (ATP), what are you waiting for? Especially if one of your "A-events" is the Tour of the Battenkill on April 14-15, 2012. (Just a reminder, sign-up is in three weeks (Dec. 21st) if you're interested. And, I shouldn't have to tell you that it fills-up FAST!) I don't think I'm going to be racing this year, probably because I'll be moto-ref'ing at Battenkill instead. Regardless, I know how to train for Battenkill (if you want to do well in your age-group)...and if you haven't started your training yet..you better get on it soon.

Additionally, if you don't have a goal for 2012..now is the time to make one. For me, I've stopped making event-goals. i.e. I stopped wanting to do this or that at a particular event. Instead, I made my goal for 2012 a power and weight goal. That is, I want my power-to-weight ratio as close to 4.0 as I can get it by May. (Last year it was 3.7.) That way, I'm not disappointed if I crash or don't do well in a particular event. After all, why should an entire off-seasons work be assessed by just one race? This is NOT the Olympics..thank God.

What I do to stay motivated, during the Winter, is to make a chart like the one above and track my progress. I plot my current FTP and weight and my goal FTP and weight and fill it in as I go. Last year I achieved my goal. This year, I intend to do the same with a lot of hard work over the Winter. And, it starts this Thursday (Dec. 1). Actually, it started this past Thursday (Thanksgiving) since the weather has been so nice.

Are you ready? If not, get ready. If you don't, you're not going to meet your 2012 goals.

Power ON! Coach Rob

The Power Meter Advantage

2011-11-24T14:09:00.001-05:00

This past week I had the pleasure of joining my friend, coach, pro-triathlete Todd Wiley at a Power Spin Session he was instructing/running. During our warmup, I was wondering why my PM was reading lower than what I thought it should be. Was I REALLY that out-of-shape? Could be! After all, the only workouts I had in October were my 12 oz. curls of Octoberfest (bottled) beer while I was sitting on my fat a$$ watching football on TV. I said nothing and continued on. When the workout started and it was my turn to pull (in our imaginery indoor pace-line) I was cranking it up pretty good. My PM read between 120-170w. I knew this couldn't be right because my HR monitor said I was definitely riding Threshold pace. And, even in the off-season..I know my Threshold Power never drops below 225w. (At least in the last 5 yrs. it hasn't dropped below 225w). So, I knew something was wrong. After a minute or so, I figured it out. My Garmin Head Unit (Computer) was reading the gals PM next to me..not mine. Stupid me forgot to sync my head unit with my PM and instead of reading my PM I was reading the gals next to me..duh! But, that's the beauty of knowing your FTP and riding/training with a PM. After a while you pretty much know where your power is just based on your RPE and your HR. Funny, I just realized that my FTP swings 50w from 225w in October to my peak of 275w the end of May. Next year, I'll try to make sure that I don't let it drop below 250w (in the off-season) and see if I can get it up to 300w the end of May. It would be a good test.

Another advantage of training with Power is comparing your fitness from year-to-year. Training Peaks Software has a pretty cool feature called Multi-file/Range Analysis where you can compare two similar rides a year a part. What I like to look at is my HR delta at the same Power Output..in this case 180w. In the figure above, you can see I rode a pretty similar stretch of road on my Erg Video 3 software. It was an L3 Tempo Workout where I compared the first 20 minutes of the ride. My HR in 2011 was almost 20 bpm LESS (145bpm avg. compared to 165bpm avg.) than it was in 2010. That's pretty good. However, I'm NOT getting too excited about that..because I could have been more rested for this ride (in 2011) than I was last year. I could also have been better hydrated, cooler, etc. There are a lot of factors that affect HR..which is why I don't train by HR alone. Nonetheless, I'm pretty happy that I'm not in as bad a shape as I thought I was. More testing in the next couple weeks (performing similar comparisons) will reveal the truth- is my fitness level really better than last year (the same time)? My PM and HR monitor will tell the tale.

Time to chow down on some Turkey and drink a few beers! Hey, I deserve it, I went to the gym this morning for resistance/weight training and just finished an interval indoors on the bike.

Power ON! Coach Rob

Surviving the Holidays

2011-11-23T17:17:00.001-05:00

In case you don't know, the average person gains about 5 lbs. between Thanksgiving and New Years. It's NOT hard to do..trust me, been there done that. However, for me, I actually lose weight between Thanksgiving and New Years. That's because I'm more conscious of what I put in my mouth during this time period. And, I exercise more.

For me, the Holidays are actually a period where I increase the frequency and volume of my workouts. Where I used to work out only 2x per week (October) on the bike, I'm increasing that to 4x per week on the bike (November/December) and the workouts are longer. I make sure I get at least one long ride (> 2 hrs.) in on the weekend too. These longer rides are money in the bank. I like to ride my Mtn Bike in November thru January. I do that for several reasons: a) it's colder outside and I like the slower speeds to stay warmer b) the roads get all gunked up with salt, cinders, etc. which will rust your road bike out in a heartbeat (unless you're anal with cleaning) and c) I like the change from the road bike to the Mtn bike...it's just more fun to ride..especially when it snows.

I'm also spending more time in the gym with resistance training. It's imperative that cyclists work on their core strength as well as their leg strength. No, this strength is not necessarily transferable to the bike..but it will make you healthier/stronger and get you ready for those tough hi-force, hi-intensity intervals that are coming in February.

Most of my training on the bike (about 80%) this time of year is done in the L3 Tempo Zone. If I do any higher intensity interval training..it's usually in the L3/L4 Sweetspot Zone. There is no need to be doing hi-intensity intervals more than once per week in November/December.

Having said all that, the Holidays are NOT the time to say, "No, I'm sorry I can't eat that or can't drink that because I'm in training". At least I don't think so. Enjoy the Holidays! Eat that big-ass Turkey Leg like I'm going to do tomorrow. Have a glass of wine and a couple beers. Have that piece of pie! What you should be doing is training the morning of Thanksgiving Dinner, Christmas Dinner and/or New Years Eve Dinner. And, don't forget to workout the following day. If you workout the morning of that heavy dinner, and workout the following day, you probably won't gain a pound...provided you're burning the same calories that you're consuming.

HAPPY THANKSGIVING! Power ON! Coach Rob

What (or who) motivates you?

2011-11-21T15:33:00.001-05:00

I hate to say it, but if you don't have something or someone to motivate you during your training, you're NEVER going to reach your goals...NEVER! What is "motivation"? According to Webster, motivation is:

mo·ti·va·tion/ˌmōtəˈvāSHən/

Noun:

The reason or reasons one has for acting or behaving in a particular way.
The general desire or willingness of someone to do something.

According to the definition, there's got to be a reason...and/or a willingness to do something. Reasons can be simple..such as: "Because I want to". However, wanting to do something is as futile as wishing or praying. At least I think it is. "Wanting" to do something is NOT going to get you through those tough Winter interval workouts. "Wanting" is NOT going to get your a$$ out of bed on those cold dark Winter mornings. You need to be motivated by more than just "Wanting". Hell, I want to be a millionaire but "wanting" alone is NOT going to get me there. Now, if somebody told me, "You'll NEVER be a millionaire"...now there's motivation. It's a reason..a reason to prove someone wrong.

I'll never forget what my mother-in-law told me when I was 25. She said, you wait until you get to be 50 (like your father-in-law). You'll be just as overweight and out of shape as he is. She said, he was just as active as you are now at age 25. I told her right then and there...you're wrong. In fact, I think she was bold enough (and cocky enough at the time) to bet me $100. I said, "you're on". She had no clue that was the easiest $100 I'll ever make. On my 50th birthday, I was not only at my High School weight (165 lbs), I was probably in the best Cardiovascular fitness/shape in my life. She was wrong...dead wrong! I won the bet...like I knew I would. I never asked her for the money..she would probably say she had forgotten about it..so I never brought it up. Was the money the "motivator"? Hell No! The motivator was proving her wrong..since she is so opinionated and thinks she knows everything. Besides, I wanted to prove to myself that I could truly get in the best shape of my life at age 50..and I did! BTW, I busted my a$$ to achieve that goal. It was a lot of hard work..especially since I weighed 222 lbs. in my mid-forties.

Whatever the reason, you need a good one to motivate you to reach your goals. The loftier the goal, the better the reason. To be honest, I don't have any motivation for the 2012 season. I don't! Sure, I have goals: I want to be faster/stronger/etc. just like everyone else. But as of this minute, I don't have any motivation. But, for now, what I do have is "motivators"...friends! And, that can be one of the BEST motivators of all. There is nothing like a friend to encourage you. A friend to help you get through a workout. A friend to call you up and invite you out on a ride. A friend to call you after work to get a workout in the gym..after you were set on going back to the hotel room and falling asleep. To those people..Jason, Jim, Todd, Tim, et. al...I say THANK YOU. In the next couple weeks, I will come up with a Motivator for 2012.

If you hire a Coach..the Coach will be your motivator. If he/she's not, then you should get another Coach. Because I firmly believe that is the job of a "good" Coach..to motivate you and help you get through those tough workouts. A Coach that can tell you, "you can do it", when you didn't think it's possible. A Coach that knows how hard the workouts are..because he's done them.

So, before you start training long/hard this Winter..decide what or who is going to motivate you to achieve your 2012 goals. If you're NOT motivated..you will NOT reach/achieve your goals. And, it doesn't matter whether you're an amateur or a professional. We are all human..and we need motivation to achieve our goals...especially lofty ones. If you say you don't need motivation (that it comes from within)..then perhaps your goals were never high/lofty enough.

Power ON! Coach Rob

Coaching for 2012

2011-11-14T08:16:00.001-05:00

I've got two spots left/open for the 2012 season if anyone is interested. I'll be running annual training plans/coaching programs from December 1 to April 1 (16 weeks) and then continue with a racing plan from April to September for those that race. For those that don't race, or are not interested in coaching beyond April..we'll discontinue coaching at that time. Either case, I would like a 16 week committment as a minimum.

I'm ONLY interested in taking athletes on (either cyclists or triathletes that want to get faster/stronger on the bike) that either train with Power (have a PM) or plan to purchase a PM in the near future. I just can't see why, in this day/age, that athletes wouldn't take advantage of this tool to train more efficiently and more effectively..and achieve their goals FASTER. PMs are getting cheaper each day. Besides, if you sign-up with me I can get you a coaches discount on either a Quarq (crank-based) or Power Tap (wheel/hub-based) PM. These are the only two PMs I recommend (for now anyway)..unless you have the $$ to purchase an SRM PM..the Cadillac of PMs. Why? Because they are the ONLY reliable and accurate PMs out there.

The first step is to contact me via email, mullerrj@comcast.net and let me know if you're interested. The second step is to either get tested by me, or at a bike shop near your home. The test you need to have them run is a Functional Threshold Power (FTP) test. I need to know what your Threshold Power and Threshold Heart Rate is. If your local bike shop doesn't know what an FTP test is, or doesn't test, find a new bike shop. When you contact me, I'll have you fill out an athlete questionnaire where you tell me what your goals are for 2012. That's what you'll be paying me for..someone to help you achieve your goals. If you don't have a goal, make one..even if it's only to get stronger and faster. That's my goal for 2012!

Power ON! Coach Rob

It's November...take it easy!

2011-11-06T20:11:00.002-05:00

It's November, and before we know it the Holidays will be here. For me, November is the month to start getting back in the saddle. It's also time to lay down the Octoberfest beer (bleh) and push myself further away from the TV and start getting back in shape. It sounds easy, but when you've been goofin'-off (not really) like I have been the last couple months it's hard to get started again. Just yesterday my friend, and former ridin' partner, Jason Wood called me up to see if I wanted to ride. My first thought.."NO!" Actually, my first thought was "HELL NO!". Why? Because I'm about as overweight and out of shape as I've been in the last 5 yrs. And, I knew that if I rode even close to the speed/intensity that I normally ride trying to stay-up with Jason I'd be puking my guts all over the road. But, instead of saying "HELL NO!" I said, "Sure". I knew that I had to start sometime and NOW was as good a time as any. I rode, and yes I felt like dogshit about 15 min. into the ride. I was hoping I'd flat to give me a chance to stop and re-group...ha. I didn't puke but then again I wasn't feelin' that good either. And, Jason was riding at no more than Tempo pace the entire 2 hr. ride. (Thanks Jason) Regardless, I survived to ride another day. Getting back into the gym on a solid Weight Training program will have me feeling equally as shitty. Been there done that. I'm sure I'll be breathing wrong, and I'm sure the shock to my system (of lifting once again after a 6 mo. layoff) will have me feeling like crap.

I think most of you have heard that November is a month where you want to build a good base and go slow. I agree with the "good base" advice but I don't agree with the "go slow" advice. In fact, I just read an article in December's edition of Velo News by Trevor Connor, entitled "Go Slow to be Fast". After reading the article, I'm thinking that Trevor should have entitled the article, "Take it easy..to be fast". (But, I guess it's not a catchy oxymoron like the original title.) Because, it's NOT really the speed you want to dial down it's the "Intensity". I'll let you read the article yourself, but the principle is that your central nervous system conditioning (which accounts for up to 80% of the improvements in a trained cyclists VO2max) is best trained at lower intensities (60-65% HRmax). So, you don't have to go hard but you should go often/long. It will take months (if not years for new riders) to see gains.

Also, November is a good time to make your goals for the 2012 season. For me, my 2012 goal will be more "human factor" oriented instead of "performance" oriented. That is, my goal will be to lose 15 lbs. from my present weight and increase my FTP 40 watts from its present power. I want my w/kg at a minimum of 3.5. Is this achievable? Hell yes, I did it last year. I can't see why I can't do it again..God willing. The reason my goal is "human factor" oriented is because in past years my goals were "performance" oriented. That is, I wanted to finish in the top 10 of a race, or I wanted to finish a long race in a certain time. The problem with that, is that I think I have the worst luck when it comes to training for my "A"-events. When I was training for Triathlons in the early 2000s, I trained for 8 mos. for one race and ended up tearing ligaments in my ankle (2 weeks before the event) one year and herniating discs in my back (three weeks before the event) another year. I can't tell you how bummed I was..because my goal was to place in those events...events I never even competed in. I trained so hard for those events too. And, I was ready. Instead, not achieving my goals put a damper on the entire season. Same with road racing. Last year my goal was to finish Battenkill with the "Masters 50+ pack" or "bunch" in 3 hrs. or less. Instead, a crash 10 miles into the race had me riding 50+ miles by myself to the finish line..40 minutes later than I wanted. I trained VERY hard for Battenkill..and I was ready. My FTP was where I wanted it in addition to my weight. But, my goal was to finish in 3 hrs. or less.

Jackson Browne started writing it..and the Eagles finished it..a great song nonetheless..Take it Easy! Power ON! Coach Rob

Hunting on State Game Lands in Pennsylvania

2011-10-23T12:03:00.000-04:00

You're probably thinking, "what the hell does this have to do with cycling" aren't you? Well, if you're like me and you Mountain Bike on State Game Lands (like Nockamixon State Park) it has a LOT to do with cycling.

I don't hunt. I never did. Well, I take that back..I did back in College...because my roomie "Kirk" was not only the most avid hunter you'll ever meet..he was one of the best. But, that was for "small game" (Grouse, Woodcock, etc.) with a shotgun. For some reason, I just could never see shooting Bambi with a bow/arrow or a high power rifle. That's because I'd probably miss the Deer's heart and hit it in the ass and they'd end up bleeding to death over a 24 hr. period. NOT GOOD!

Earlier this summer, the Pa. Game Commission narrowly approved a resolution supporting expanded Sunday hunting in the Commonwealth. The board's declaration urges the state legislature to repeal the Sunday prohibition; prohibition dating back to the late 1800's. So, what's that mean? That means we're probably going to have more city-slickers out in our State Game Lands on Sunday's in the future. It's bad enough the city-slickers (hunters) are out there on Saturday.

I don't know about you, but I'm MORE THAN a little uncomfortable when I enter the woods on my Mtn. Bike and I see signs posted on the trees like: BE AWARE OF HUNTERS! Are you kidding me? Be aware of hunters? The sign SHOULD SAY, "HEY HUNTER'S LOOK OUT FOR HIKERS, MOUNTAIN BIKERS, etc. DO NOT SHOOT THEM...THEY DON'T TASTE GOOD"..or something like that.

Regardless of whether you Mtn. Bike on State Game Lands or not on a Saturday or Sunday..make sure you wear visible clothing when you ride in the woods..preferably something BRITE orange or yellow. You want to be as visible as possible to a hunter. Why? Because most of the city slickers that are hanging out in the woods have been drinking (a lot) the night before. Therefore, their decision-making process is going to be hampered more than it already is (bwah, did I just take a shot at hunters?). On a serious note, you don't want a hunter to mistaken you for an eight point Buck. It would suck having to ride to your car with an arrow sticking out of your chest..and hoping the ambulance will get there before you bleed out. Help the hunter with their quick decision-making process...make yourself seen.

Live to ride another day! Power ON! Coach Rob

2011-2012 Coaching

2011-10-23T11:11:00.000-04:00

I'll be accepting NEW athletes for the 2011-2012 Coaching season during the month of November. This year, I'll only be taking on 5-6 athletes for the upcoming training season. Normally, I take on closer to 10 athletes. But, this year I'm building a house up in the Pocono Mtns. of PA (future cycling training site) and I know it's going to take more of my time than in the past. It's only fair that I provide the athletes that I coach the same amount of attention/time (for the money) that I have in the past.

My Annual Training Plans (ATP) generally run from December through April (5 months). The price hasn't changed in the last 3 yrs. (still $150/mo.) For 2012, I'm going to offer a racing season plan, from May through September, for a lower fee (probably $50/mo.) This fee will include preparing the athlete for races, race critique, post-race assessment, unlimited phone and email support as well as attendance at one of the athlete's races to critique the race and take professional action sports photos.

I can tell you without reservation, that I offer more "bang for the buck" with respect to Coaching than the majority of current USA Cycling Coaches. I believe I'm still one of only a handful of Certified USA Cycling Power Based Coaches in the Tri-State area. And, I know for a fact that I spend more time with each athlete than the majority of Coaches. That's because I design an athletes ATP around THEIR schedule. Although most of my athletes will be doing similar workouts (based on progressive power training), you will NEVER see a cookie-cutter workout from me. In fact, Training Peaks Coaching was so impressed with what I had to offer my athletes that they had offered me a position on their coaching staff for 2011-2012. I had an interview with Hunter Allen, owner of Training Peaks, re: joining his staff this Summer. I, however, declined the offer because I'm just too busy (with work, other businesses, new home construction, etc.) I'm honored that Hunter asked me to be a part of his Coaching Program. I honestly believe that his Coaches are some of the best in the business. In fact, if you have the $$, there isn't a better power based coach than Hunter Allen himself.

If you're interested in my Coaching Services for the 2011-2012 Training Season, please email me so I can reserve a spot for you. I prefer to coach athletes that train with Power Meters. Although NOT mandatory, I HIGHLY recommend it. If you don't have a Power Meter, I'd consider purchasing one. You don't have to go out and buy a $4000 SRM Power Meter (although they are the best). There are plenty of Power Meters out on the market, right now, starting at just $200. Granted, a $200 Power Meter is NOT going to be as reliable or accurate as a $4000 one. I get coaching discounts from/on Saris/Cycleops Power Taps, iBike and Quarq PMs. So, if I coach you I will get you a PM at discount prices. If you don't have a PM, or plan on getting one BEFORE I start coaching you, I'm going to mandate the use of a HR monitor- as a minimum. I'm also going to require that you be periodically tested at either a facility near me (such as Fusion Fitness in Fountainville, PA) or at an approved facility in your area. You MUST be periodically tested on a cycling ergometer. After all, Stimulus and Response is the ONLY way to know (or measure correctly) if your ATP is working. It's analogous to the doctor-patient relationship re: medication. Too little a dose and no effect (in our case, no improvement), too much a dose and it could kill you (in our case, set you back).

Email me at: mullerrj@gmail.com Power ON! Coach Rob

The Off-Season

2011-10-23T10:13:00.000-04:00

If you're like me, you're enjoying October. What's not to like about this month? Cooler weather, football, beer, kids back in school, more beer, etc. Yeah, hard for me to stay away from beer during the Fall months..especially when I'm drinking a nice Octoberfest beer while watching a good football game. Do I feel guilty doing this? Hell No! I'm enjoying life.

The only problem with Fall, particularly October, is that the days are getting shorter (less light to ride outside) and the weather is often unpredictable (cold and rain). Despite beautiful sunny mid-day temps in the 60s, the weekend morning temps are generally in the upper 30's/low 40's which is a little nippy for me to get excited about riding outdoors. (Yup, I'm getting softer in my old age. When I was ski racing in my 20's, I'd train/race in 20-30F temps regularly...and love it!) Also, my favorite football games are generally on TV from 1-4pm (on the weekends) when the day is the warmest- and the best times to be outside riding. So, it's easy to see that more drinking and less riding is a recipe for weight gain and declining fitness. That's ok, because I really believe that your body and mind require a break from cycling..whether you're an avid racer or just a recreational rider. However, having said all that (including making excuses why I'm not riding regularly), what you do NOT want to do..is lose so much cycling fitness that you dip below last year's power level. For example, if I performed an FTP test back in October of 2010 and my FTP was 250w, my goal for this October would be to be at or above this number. If I'm below this number, I'm going to have to work even HARDER (and SMARTER) than I did last year to be stronger in 2012. That's why periodic testing is so vital/important. Just like periodically jumping on a scale to check your weight, you should be tested (periodically) to see if you're losing power. After all, nothing matters more than w/kg when it comes to cycling longer/faster/stronger.

Just like it's inevitable that you'll gain a few pounds when the season ends, you WILL inevitably lose strength. But, what a lot of riders don't realize is that MOST will actually start losing that strength DURING the height of the cycling racing season. I can hear some of you saying, "BULLSHIT!" Well, if you don't believe me, test yourself in the middle of the racing season and at the end. You can test yourself in the gym and out on the bike. I will bet you a beer (can you tell I like beer?), that not only will your FTP be higher on the bike mid-season, your leg strength (measured on any gym machine) will also be higher. Ok, for the minority that say, "My FTP was definitely higher at the end of the season than it was DURING the season", my question to you is, "WHY?". The only acceptable answer, in my opinion, is that you had an "A" event in the Fall that you were peaking towards. If that's NOT your answer then you need to adjust your ATP for 2012 so you peak earlier.

Enjoy the Fall, just don't let the "good times" (drinking beer, watching football on TV, etc.) keep you out of the gym or off your bike. This is a GREAT time of the year to ride your Mountain Bike, Cross-Train (hike, roller-blade, yoga/pilates, swim, etc.) and Strength Train (particularly core and legs).

Power ON! Coach Rob

Eddy Merckx..the Cannibal

2011-10-02T21:31:00.005-04:00

I just finished reading John Brant's article, "Regarding Eddy Merckx" in November's issue of Bicycling Magazine. From what I know of the legend..Eddy Merckx probably is the undisputed "greatest cyclist" of all time. What was most interesting in the article was the author's quest to discover what made him "the greatest"..which by the way, he never did. But he did ask Eddy (indirectly) what he thought made him so talented. Eddy replied, "What is talent, really? Is it the fact that your heart pumps more volume than the average person's or that your blood turns less acidic when exercising? No, talent has to do with your capacity for suffering".

To Eddy..I say (respectfully) BULLSHIT! I honestly believe if everything is equal (physiologically speaking) then yes, the man that says "ouch" last will be the winner at the end of the race/day. But, you can not tell me that physiologically Eddy was just your average Joe with normal VO2max, Efficiency, Lactate Threshold, Endurance, Strength, etc. It's obvious that Eddy was blessed with God-given talent/ability (to accomplish what he did in the day) and not once did he mention this to the author. I guess Eddy wants everyone to believe he's a rough, tough manly-man (and maybe he is/was) and that the reason he won so many races in the day was because he endured more pain than anyone else.

(By the way, everyone has a different "pain threshold/level". I know my wife has a higher "pain threshold" than I do. But, I can't see her ever beating me in a race regardless of how much pain she can endure or how much she suffers.)

I've coached and seen many a cyclist that pushed past their pain threshold during races..enduring more pain and suffering than anyone else in the race. The pain was so bad the racer almost passed-out. Did that cyclist win the race? Nope, not even close. Why? Because suffering (from pain) doesn't win races alone. What wins races is talent..talent that is normally God-given. And, that God-given talent is in the form of your genetic makeup. If you don't believe in God, then it's parent-given...it's good genes. As I said before, if the talent is equal..then the winner will most likely be the one that suffers the most.

I ride with pain (it's slight), I've been riding with pain ever since I herniated two discs in my back in 2003. That pain will never go away (so say the docs) unless I have spine surgery to correct it (if that's even possible). Does riding in pain make (or allow) me win races? Hardly. And, I do ride in/with pain every time I ride/race. For me, I've just learned to accept it. The pain is not excruciating..but it's there. And, just because I can ignore the pain in my back when I ride/race doesn't mean that I can ignore the pain in my legs when I race. The pain in my legs is a result of lactic acid build-up, micro-tears in the muscle, increased hydrogen ions, calcium deficit, or whatever "really" causes it- the jury is still out on this. It's a different kind of pain. But this different pain (in the legs) is a "physiological" pain barrier..not a "mental" pain barrier. Pushing past this barrier whether your brain allows it or not will NOT make you go any faster..it's a limiter. It's your body's way of protecting itself. It's saying, "dude, if you keep going any more at this pace/level..I'm going to pass out and make you stop, so you don't damage these muscles".

So, sorry Eddy..I don't buy the pain/suffering thing. But, you're still the greatest cyclist of all time and "manly-man" (in my eyes)..but next time an editor from a major mag asks you what your secret is/was..tell them the truth (it's ok)..and thank God..or your parents..or better both for your brilliant talented career. That's not so painful.

Power ON! Coach Rob

Season Start

2011-10-02T17:35:00.000-04:00

What does cycling have in common with the Philadelphia Flyers? Nothing that I know of..other than I've been a long-time follower of the Flyers and the fact that we both start our seasons this week. (Actually, I attended Flyer's Stanley Cup parades in 1974 and 1975.) For the NEW Flyers, it's the start of their Regular Season for me it's the start of my Training Season. I say NEW Flyers because of their many off-season trades and new acquisitions.

What I found rather interesting when viewing their schedule is the fact that the Flyer's 2011-2012 season schedule pretty much mirrors my training season schedule. When they finish their regular season, I'll be starting mine.

Historically, October/November is my Base Building Phase of Training. During these months the majority, if not all, of my workouts are in the L3 Tempo Training Zones. December/January is my Build Phase where I'm building on the base (I developed in Oct/Nov) and the majority of my workouts are "Sweetspot" workouts in the L3/L4 Training Zones. February is normally crunch-time for me. It's when I start ramping up with hi-intensity interval workouts in the L4/L5 Training Zones. It's also a time of year when I like to go on a week long vacation out West to get outdoors in the warmer weather and get some longer miles in my legs. If I have excess weight to lose, February is normally where it's dropped. March is pretty much a continuation of L4/L5 training with some L6 training thrown in.

By the end of March and beginning of April, I'm race ready. Just as the Flyer's are getting ready for the playoffs, I'll be getting ready for the Tour of the Battenkill (the first race of the 2012 season for me). I'm not sure if I'll be racing Battenkill again this year...but I'll be there either way- racing or officiating (on my moto).

Lets go Flyers! Power ON! Coach Rob

Champions

2011-10-02T11:21:00.001-04:00

It's with a heavy heart to blog that we had to put down our last AKC Rhodesian Ridgeback Champion- CH Dimond-Regals Sure Shot "Kobi" on Friday night. Kobi passed-away just short of his 10th birthday. Like Kali, our other Champion who died a couple years ago at age 7, Kobi succombed to Cancer..not only a nasty F'n disease for humans but also for animals. Kali and Kobi were both Rhodesian Ridgebacks. Kali was a "Field" Champion and Kobi was a "Conformation" Champion...a show dog.

You may be thinking, well that's too bad..but what does this have to do with cycling? Believe it or not, my Kali was my training partner when I started doing Triathlons in 2002. She was my running partner and she was also my cross-training partner. She used to run with me while I was rollerblading. She just loved being outside...and she loved to take walks and run.

I don't know if many of you knew that I was very much apart of the AKC Rhodesian Ridgeback Conformation and Lure Coursing scene in the early 2000s. My family spent just about every weekend at either a lure coursing event or a conformation (show) event. Lure Coursing is an AKC Field Event for purebred sighthounds where they chase a white trash bag around a course. The white bag looks like a bunny when it's put into motion. Here's a link: http://www.akc.org/events/lure_coursing/  We're not involved with RRs anymore except for my wife is still involved in Rhodesian Ridgeback Rescue. Just after my Kali died, we rescued our Ridgeback (Briar) from a puppy mill in Ohio. We still have Briar. She has come a long way.

Kali was my scholar-athlete..the smartest dog I have ever known/met and also one of the most athletic dogs I have ever met or known. (Notice I said "ever met" not "ever owned".) When I weighed 222 lbs. (yes I weighed that much in 2002) I was able to bench-press 275 lbs. I was not really fat per se..just big all over. (ok, maybe a little fat..ha) And, despite being that big/strong my Kali at times could drag me to the ground..especially when she was lure coursing. I can't tell you how many collars she broke, or how many people she dragged to the ground that were trying to hold her when she saw a bunny or a squirrel. Oh, how she loved chasing the bunnies. My girl was a Nationally ranked AKC Lure Courser in 2002. In fact, she gained her Field Championship in less than a year..a feat that not too many sighthound dogs of any breed achieve.

Kobi was our "pretty-boy"...our somewhat aloof handsome man. Oh, how he loved the ladies. I'll never forget at the Rhodesian Ridgeback National Specialty in Virginia Beach (in 2003) how my Kobi man tried to mount a female WHILE he was lure coursing. Yes, while he was in a race.  (Later on, we found out the bitch was in heat...so no wonder). Although he was a handsome man, it took him a while to obtain his AKC Conformation Champion status. That's because Kobi was a tad smaller than most RR males. In fact, at first glance, most people thought my Kali was the male and our Kobi was the female. That's because my Kali was VERY dark for a Rhodesian Ridgeback..definitely not the breed standard.

I will miss our Kobi dearly just like I still miss my Kali. It's been over 2 yrs. since my Kali passed away and there is not a day that goes by that I don't think of her (and miss her). I'm sure Kobi will have the same affect. I have cried my eyes out the last two days and am sure many more days to come. That's how much my dogs mean to me. They are like kids to me. Although he was more my Daughter's dog, he was still one of my kids..and will be missed very much til the day I die. He was such a good boy..he never snapped at anybody or anything..EVER. He just barked when someone (or something) scared him or if something wasn't right. I think he was smarter than I thought.

To my Kobi man..I miss you bud..have fun with Kali til we all meet again. Dad

Exciting NEW products from Saris/Cycleops

2011-09-19T11:10:00.000-04:00

Rather than write about I'll let you read a great article from Velo News describing the NEW products on the horizon from Saris/Cycleops. http://velonews.competitor.com/2011/06/bikes-and-tech/upcoming-from-cycleops-heart-rate-based-power-meters-and-superlight-carbon-wheelset_178521 I'm meeting with Steve Hawkins, local Saris/Cycleops rep, this Friday to discuss how we can get a hold of some of these products for a test ride- so to speak. What is of particular interest to me, is the NEW heart rate based power calculator. How does it work? I have no clue. Is it as accurate as a $1500 Power Meter? No, and it's not marketed as one. I'll just have to wait and see for myself. But, what I like about this new device is that it's at least a foot in the door of the Power Meter world at a fraction of the cost. I think it's a good idea for those cyclists that a) don't really understand what power meters are and b) for those cyclists who thought/think that power meters are still cost-prohibitive. Regardless, I'll be passing all this good information on as I receive it.

Stay tuned for more info to come! Power ON! Coach Rob

2011 Univest Grand Prix Cyclosportif- September 17th

2011-09-05T09:27:00.009-04:00

Although it's NOT a race, if you want to ride (a pro course) with some damn good riders you want to sign-up for this years' Cyclosportif. Yes, the UGP Cyclosportif is back. It's IMPROVED and even better in years past. You get to ride the same course that the Pros race. And, I'll be there to capture your day on the bike with a great on-road action shot and finish line photo- for your "I love me wall".

I rode the Cyclosportif years ago (in the rain) and it was fun. Yes, even in the rain. I even managed to finish first, averaging 20 mph, albeit I rode the shorter less hillier course (40 miles) because I wanted to see the start of the Pro race. I believe this years' ride is only offered in the 100k ride (a hair over 66 miles). Regardless, it is a fun ride and you can ride it at any pace..yes, even your race pace. Can you finish 66 miles in 3 hrs on a hilly tract (4700 ft. of climbing)? In past years, you even had the opportunity to ride with the likes of International touring Pro Bobby Julich. My friend, and former coached athlete, Jim Ludovici rode with Bobby the entire ride and had a great time. And yes, they averaged 20 mph...maybe even more.

Yes, it costs $65 but it is well worth it. For the money you get chip timing, a T-shirt, an opportunity to ride with quality riders/racers, on-course tech support, raffle prizes and you even get fed afterwards. You can't beat that. You may even get to ride with a Pro- a real Pro. What's more..you get upfront viewing of the Pro race, from your private tent, which takes place after your ride.

For more information on the ride, and a link to register online at Bikereg, go the following link:
http://www.spartacycling.com/rides/ Don't wait, sign-up now whether you're a racer or casual weekend rider!

By the way, my friend Brian Ignatin (and local cycling enthusiast) is running the Cyclosportif event along with John Eustice. Brian is an up and coming cycling event director who also runs the Spring Classics in our area. These are "quality" rides that are well marked and well supported and include goodie bags. If you haven't ridden in one of Brian's Spring Classics you MUST sign-up for his 2012 Classics. I honestly believe some of his Spring Classics are even HARDER tracts than the Tour of Battenkill with MORE climbing and MORE gravel/dirt roads. Challenging? You bet. Fun? Absolutely! Been there done that...so I know.

Oh, one more thing, if you're a cycling geek (like me) and you have a GPS, or better a Garmin Edge 500 or 800, you can download the Cyclosportif course onto your computer for directions. You get turn-by-turn directions for you lucky Garmin 800 owners. Here's a You Tube link on how to program your Garmin Edge 500. http://www.youtube.com/watch?v=kAEM26w0bgg Hell, I own one and didn't even know it could do that. Now that's cool. That way, you don't have to rely on course signs (which are EVERYWHERE) or those really nerdy cue sheets..ha. Go to "Ride With GPS" for the .gpx downloadable file. You'll have to sign-up for a free account: http://ridewithgps.com/routes/668231 I'm sure Brian will be using Ride With GPS for his Spring Classics as well. Hey, if you don't have a Garmin Edge 500 or 800 by now, get one, I HIGHLY recommend them. They are Ant+ Sport compatible and will read/record your power meter. What, not training/racing with a Power Meter? No excuse! GET ONE NOW, if not, put it on the top of Santa's list this Christmas. I HIGHLY recommend either a Quarq PM or a Saris/Cycleops PM. If I coach you, I'll get you one at a coaches discount which is hundreds of dollars off MSRP. Waiting for Garmin's Vector PM? Good luck!

See you on September 17th. Power ON! Coach Rob

Train/race SMARTER...PERSERVERE and meet your 2012 goals

2011-09-05T08:55:00.000-04:00

For many of the you the racing season is over...for others it's on to the Cyclo Cross season. Regardless, did you meet your 2011 goals? For me, 2011 was sort of a bust. Although I met my weight loss goal and power goal I did not even come close to meeting my race season goals...including my A-event, the Tour of the Battenkill. I got caught up in a crash at mile marker 10 and ended up humping it by myself to the finish line. What should have taken me 3 hrs. to complete ended up taking me 3 hrs. and 40 minutes. Those additional 40 minutes out on the road put me in severe carbohydrate depletion and dehyrdation. I'm lucky I even finished the race. Sure, I could have quit..but I didn't. I did NOT plan on being out on the road that long, for that pace/effort, that early in the season. To say I was bummed (and pissed)..is an understatement. I trained long and hard over the Winter for just this event. I was ready too. But, that's racing and sh$t does happen. Albeit, for me, it seems like it happens all too often. Just years ago, I had been training for a Half-Ironman event in Bend, Oregon. I was ready, all signed-up, entry fees and travel expenses all paid. Just two weeks prior to the event, I tore ligaments in my ankle on a training run which left me on crutches and 6 weeks in rehab. I cried when it happened (I'm serious). All that hard work (6 mos. of training) down the drain. Although demotivated, I trained even harder the next year for the same event. This time, just three weeks prior to the event I herniated two discs in my back on a Scuba Diving trip. Not only did I miss my event, AGAIN, I had to give up running (too much pounding on my back). Bummed? Are you kidding me? Severely depressed was more like it. Determined not to give up training, I concentrated my efforts on cycling since it does not affect my back. (Although, the herniated discs have left the side of my foot numb to this date.) My sports related injuries even pre-date these as a torn quadricep muscle kept me sidelined for most of my senior year in high school football and hampered my college track and field days. Nonetheless, I've pushed on and perservered over the years.

I am determined to train even HARDER for the 2012 season. I will be stronger and I will be lighter than this year (remember, w/kg rule). Only this time, my goals for 2012 will be built-in with plan B's in case of injury, crashes, setbacks, etc. I can't let setbacks depress me like they've done in the past. As long as I can train and ride my bike (God willing) I will continue to do so. As a 52 yr. old Masters Racer, I'm not going to win any races..unless everyone crashes out. I've accepted that, and I'm ok with it. I ride because I enjoy riding and I race because I enjoy competition since I've been competing in sports since age 11. I've just come to the conclusion that I'm just NOT lucky when it comes to BIG events...and conceded to the fact that whatever happens in the future..happens. Although, having said all this, I can learn from these setbacks. For example, why was I caught up in a crash this year at the Tour of the Battenkill? Could it have been that I was riding in the middle of the pack instead of out front? Absolutely. I should have been racing smarter and staying out front knowing that it was safer..at least for the first half of the race until it thins out a little. Why did I turn my ankle on a training run before my Ironman event? Could it have been because I was running on the canal path instead of the road? Absolutely. What caused me to herniate the discs in my back, could it have been all the heavy lifting of my Scuba Equipment? Possibly. What caused me to tear my quadricep muscle? Poor warmup? Possibly. I need to train and race SMARTER!

If you, like me, didn't meet your 2011 goals due to a setback let it be motivation to train even HARDER for 2012 so you're stronger and faster. If you met your 2011 goals..congratulations! I'm truly happy for you. When you start training for the 2012 season..train SMART! Make your 2012 goals realistic. And, if you have a setback- for whatever reason- plan for it, accept it, and re-set your goals for the remainder of the season and move on. What you don't want to do is get so depressed and demotivated that you give up completely. Trust me, after the Tour of the Battenkill..I didn't want to race period- and I didn't. Hell, I didn't even want to ride my bike much- which I didn't. And, I'll be the first to admit...that is NOT good! Of all people (a coach) I should know better. But, I am only human.

For you Cyclo guys..good luck for the upcoming racing season. For you roadies, relax, spend some time with your family and start thinking about your goals for 2012. And, train/race SMART!

Oh, the pic of Lincoln..an example of NEVER QUIT and PERSERVERENCE! Here's a link: http://www.snopes.com/glurge/lincoln.asp

Power ON! Coach Rob

Performance Testing

2011-08-29T08:37:00.000-04:00

It seems like we've been taking them (tests) forever...doesn't it? Tests in school, tests to operate a motor vehicle, tests at work, tests to become a coach, and even tests for athletes such as "performance tests".

But, why do we test? Testing provides measurement and objectivity to some of the elements of performance. Those elements of performance (for cycling) being: speed, power, strength, endurance, skills, and even pain. Yes...PAIN! Sometimes, the winner of a particular race is determined by who says, "OUCH" last. Testing provides feedback on training. i.e. is your training plan working? Does your training plan need to be tweaked/optimized? Testing provides a baseline. i.e. what is your power at the beginning of the season compared to the end of the season? How does it compare from year to year?  How does it compare to other riders in your racing category? Testing identifies strengths and weaknesses. You train your weaknesses and race your strengths. Testing identifies your capabilities..present and future. i.e. if testing identifies you as "sprinter" you're probably NOT going to win any hill climbs now or in the future. Sure, you can become a better "hill climber" but you'll never compete with the best of the hill climbers regardless of your training. Why? Because it's NOT in your physical makeup/genes. Hey, don't blame me..blame your parents. It's the same for you endurance guys that always come up to me and tell me that you want to be a "sprinter". Sorry guys/gals, aint gonna happen. Sure, training will make you better at sprinting, but you will NEVER be a "sprinter". Again, don't blame me (which I've had athletes do in the past)..blame your parents.

There are different forms of testing. Laboratory testing- where the test is performed in a controlled (laboratory) environment with lab quality equipment under the watchful eye of a scientist/physiologist/doctor, Field testing- where the test is performed outside in the environment on the road/track (in the case of cycling) in the presence of a coach/physiologist and Competition testing- where the test is performed under race conditions at the race venue with other athletes. Each of these forms of testing has their advantages/disadvantages. Of the three, I prefer laboratory testing for one reason only (no not because I'm an engineer/scientist) and that is "repeatability". In a laboratory setting you can control all of the environmental factors that normally affect performance outdoors such as the weather, road conditions, etc. It's this "repeatability" that is so important when gauging or measuring performance..especially if you want to determine whether you're getting stronger/faster. The only true disadvantage of laboratory testing, in my opinion, is 'competition' conditions. i.e. the fans/support, your adrenaline rush, the will to push on when your mind/body tells you to give up, other riders, etc. That's why it's important to have someone (a coach, a friend, a tester, etc.) cheer you on when you're performing a laboratory test. You need to re-create that race day excitement/adrenaline rush.

Ok, now that I've identified a need to test lets discuss where you should test, what to test and when to test.   I already told you where you should test..and that's in a laboratory. Additionally, you want to ensure that the lab (or test facility) has "laboratory quality" equipment. Laboratory quality equipment will ensure that "repeatability" is maintained from test-to-test. I only use Computrainer Lab quality ergometers/trainers when performing tests. In the past, I've performed tests in my "finished" basement. It's not the best place..but then again, it's better than some commercial facilities I've seen. It has good lighting, a commercial-grade fan (which is VERY important), awesome stereo, awesome computer and software for data collection, excellent video projection system, clean/dry, etc. What to test? There are three tests that pretty much give me all the rider/athlete information I need as a coach: 1) a Functional Threshold Power (FTP) test, 2) a 5 minute test and 3) a 1 minute test.    The FTP test will give me a good idea of the athltetes Lactate Threshold power. The 5 minute test will give me a good idea of the athletes VO2max and the 1 minute test will give me a good idea of the athletes Anaerobic Capacity. These are three good physiological benchmarks for gauging/predicting performance for anything from a 1 minute sprint to an hour Time Trial. I like to test FTP one day and the 1 and 5 minute test another day...usually the end of the same week. When to test? For cyclists, including myself, I like to test 4x/year...every quarter (3 mos.). I like to test the beginning of November (at the start of the annual training plan), the beginning of February (mid training season), the beginning of May (road race season) and mid-August (end of road race season).

Lastly, and most importantly, you need to have someone who knows what they're doing "analyze" the test data and make sense of it for you. It sounds easy enough to go out and purcahse a trainer and do your own testing in your garage/basement and draw your own conclusions..but trust me, it's not that easy. It's because there are so many variables. Like what? Like the time of year, the day you test, the time you test, the test conditions (heat/humidity), your stress levels, your weight, your nutrition, your bike setup, your test equipment, your hydration level, your conditioning, your attitude, your motivation level, your fitness level, your fatigue level, your warm-up, etc. Any one of these variables can affect your test results. Even if I'm not performing your test, make sure the person that does is a USA Cycling Power Based Coach. They are the only ones that are smart enough, in my opinion, to make some sense of your (power) test data and give you advice for putting together a solid annual training plan that will improve your weaknesses and make you a faster/stronger rider. BTW, good luck with that, the last time I checked I was the only USA Cycling Power Based Cycling Coach in Pennsylvania. There is one in New Jersey though..she attended the same Power Based Coaching clinic in Atlanta, GA that I did...years ago. She draws blood though..and charges more.

If you're interested in being tested, and you live near me (Doylestown, PA), stay tuned to this blog because I'm looking at finding a "better" space/place (than my finished basement) to perform Performance Testing. I've already got a good lead. When I say "better" I'm talking more accessible to the rider/athlete with a locker room.   Pricing will remain the same as previous years, $75 for non-coached athletes and $50 for coached athletes. I've been talking to a couple local fitness center owners and I'm sure one of them will allow me use of their facility a couple weekends out of the year in: November, February, May and August.

One last thing, although I call inside testing "laboratory testing" I don't draw blood and use a blood lactate analyzer for determining Lacate Threshold nor do I use any fancy/expensive oxygen breathing machines for VO2max testing. It's not that I don't have the $$ to purchase these devices..I just don't believe they are necessary for acquiring accurate test data and for repeatability. Besides, I like to keep it simple and keep the test costs passed on to the athlete to a minimum.

Power ON! Coach Rob

No Pain...No Gain...the Myth

2011-08-20T19:56:00.003-04:00

I'm sure you've heard it. Or, perhaps you may have seen/read an article or two written about it over the years.  This exercise motto/proverb asserts that if you don't feel any pain while working out/exercising then you are probably wasting your time. That is, you won't see any fitness/performance gains. Is this a myth?  It probably isn't too far from the truth. Actually, I'd rather see my athletes train at or near their pain threshold than the other extreme/direction. Why is that? Because there are more physiological adaptations taking place in your body (that lead to performance increases) when you train at or near your "pain threshold".

I call the Lactate Threshold Level (L4) my "Pain" Threshold.  Why? Because anything above that Level is "painful"- at least for me it is. So, if the next level (which by the way is VO2 max Level L5) is "painful", what is L4? I call the L4 Threshold Level "uncomfortable".

I know that many of you are transitioning from Road to Cyclo-Cross racing.  I also know that many of you are hanging up the racing shoes for the year. For those of you that are hanging up the road racing shoes, my advice is to get at least one Lactate Threshold (L4) ride in a week throughout the Fall..whether you get it on your road bike, mtn. bike or basement trainer. Just 60 minutes at or near Threshold will help prevent any major fitness loss.  (If I can't get a 60 minute Threshold session in, I'll do two 30-minute sessions two days apart during the week). Theoretically (and Physically) you should be able to ride at Threshold for an hour. In fact, that's how we define Functional Threshold Power (FTP)..it's your maximum sustained average power over a one hour period. Or, put simply, your "hour power". You can combine the Threshold ride with your 3 hr. weekend ride..or, you can do it on a spin bike in the gym or in your home during the week.

If you do that, one threshold ride per week, it will hold you over through September/October and have you in relatively good shape to start your Annual Training Plan in November/December. That's assuming you don't hibernate to the couch watching football all weekend, drinking beer, eating and getting fat. When the Winter Training Session starts, I normally drop the one hour Threshold rides (initially) only because I'm traininig/riding at least 3-4 days per week at L3/L4 Sweetspot instead of riding just 1-2 days at L4. My Winter L3/L4 Sweetspot Level almost becomes my L4 Threshold Level of the Fall. That's because my Power increases relatively quickly when I first start my Annual Training Plan..as does most athletes.

The important thing to remember is to get at least one hi-intensity ride in per week this Fall. Also, if you train with a Power Meter, I recommend you do an FTP test on yourself. Or, better yet, email me and I'll tell you about the Performance Testing I'll be running at Fusion Fitness, with my friend Fernando Peredes, this Fall. (That's the game plan anyway..need to hammer out details with Fernando) You MUST know what your current FTP is to be in the proper training zone. You'll be surprised how quickly your FTP drops when the racing season is over. You Cyclo-Cross guys are just putting off the inevitable..i.e, a decreasing FTP. That's not a bad thing..your body's (of all cyclists) need some serious R&R after a full Road and Cyclo Cross season. If you don't train with a Power Meter, just make sure the one hi-intensity ride per week is "uncomfortable". You don't have to train in pain..but then again, you're not too far away either...or shouldn't be.

Power ON! Coach Rob

Fun/Charity Rides

2011-08-15T08:44:00.003-04:00

I enjoy fun/charity rides almost as much as I do racing...possibly even more. What's not to enjoy? Here are the advantages:
a. No pressure to perform.
b. You can ride at your own pace.
c. You meet new/exciting people and make new friends.
d. You get to stop and have something to eat at the Food Stops...REAL food...along the route.
e. You get to eat REAL food after the ride.
f. You don't have to worry about being dropped.
g. You don't have to worry about crashing...normally...(ha, see more below)
h. You can go as hard/fast as you want...or as easy.
i. You can make it your own race..provided you stop at all the stop signs and traffic lights.
j. Your money goes to charity instead of some race promotors/directors pocket.
k. You're helping a good cause.
l. You can always sign-up on race day..if you think the weather will be too severe for you.
m. The riders are nicer/more friendly than racers...probably because they're not trying to prove anything...and probably because they're just happy to be able to ride.
n. You've got sag wagon support along the route if you need it.
o. You get to ride for 5+ hrs. if you do a century ride.
p. You get a chance to win prizes after the race.
q. You at least get to drive home after the race with a T-shirt or something for the effort and entry fee.
r. Some rides you get a chance to ride with a REAL Pro. In the Univest GP Cyclosportif ride, two years ago, you could have ridden with Bobby Julich.
s. Etc.

Anyway, you get the point. Yesterday, I attended the 2011 Gran Fondo Colnago Philadelphia Bike Ride. No, I didn't get a chance to ride in a torrential downpour for 5+ hours (been there done that) I got to stand outside in it and take photographs. Actually, I got to drive my car along the route and take pics so I didn't have to stand outside. And, at the end of the event I got to take pictures under a huge tent/canopy..so life was good. I was going to take my Moto to shoot photographs but the roads were already flooded when I headed out at 5 a.m. from my house in Doylestown. Boy am I glad I didn't take it..I would have dumped it on the flooded streets I drove on getting to/from Philly.

Despite the torrential downpours all of the 1000+ riders (yes that many even in the rain) that started made it to the finish line with a smile...albeit some were banged-up and bleeding from falling on the rain-slick roads. In fact, on one particular steep descent I was following one guy that I thought was going a little too fast downhill. Just as that thought crossed my mind, the guy locked up his rear wheel and skidded off the roads into the woods- head over heels. I stopped to see if he was ok..and luckily he was. He lucked out that he fell into the grassy bank just nearly missing a BIG tree.

I met a lot of interesting/fun people after the race while they were eating- and actually made a couple business contacts for future photog events. One guy was telling me he wanted to buy a power meter and start to race. (Music to my ears). We chatted for a bit and I discovered that this now svelte 150 lb. biker used to weigh 240 lbs. Can you believe that? He dropped 90 lbs. and now he wants to race bikes? I think that's AWESOME! Cycling obviously saved this 30 yr. old's life.

If you race and haven't done a charity ride lately...do one with some friends..or just go solo and meet new friends. You'll be surprised at how much fun you'll have...even on a nasty rainy day like yesterday.

Power ON! Coach Rob

Gran Fondo Colnago (GFC) Philadelphia

2011-08-01T11:12:00.002-04:00

Get ready, in two weeks, on Sunday August 14, 2011 as the GFC Philly returns to the City of Brotherly Love. Last years' first annual ride in Philadelphia was a HUGE success.

I'll be there taking action photos from my moto and most likely following the leaders of the 108 mile ride. There are three rides: 108, 73 or a 33 mile ride/route. I believe the 108 mile route has close to 7000 ft. of climbing...which is a lot of vertical for 108 miles. In fact, if you're NOT in cycling shape..I'd avoid the 108 miler for the 73 miler. Hey, 73 miles is still a long day in the saddle..especially with the hills and the heat. You're looking at 4 hrs. for the 73 miler and 6 hrs. for the 108 miler if you're a relatively strong rider. If you're not a strong rider, it's going to be a looooooooong day in the saddle.

There's a King and Queen of the Mountain climb (and awards) on the 108 mile ride/group.
I just want to mention one thing about this ride..it is NOT a race. I repeat it is NOT a race. If you race this course, and blow stop signs, lights, etc. (like some did last year) you're going to get hurt (or get a ticket) because it's NOT a closed course. And, although you may have a moto out front (like me) you still MUST stop at all stop signs, lights, etc...just like a car. The riders that usually try to race the course are usually wanna-be pros that don't normally race a sanctioned USA Cycling event. To them, this is their day. That's all well and good..but remember, you must obey the traffic signs/signals...or you're going to pay one way or another.

Also, the KOM and QOM awards don't go to the first person that reaches the top of the hill/mountain from the starting line. There is a timer at the bottom of the climb thats starts your climb time and one at the top that stops your climb/time. So, if you want to win the KOM or QOM award, it would be prudent to take your time from the start, sit-in and draft, up until the climb..then GO FOR IT! Just be sure to check and make sure this is correct before you start. I don't want you coming after me telling me I blew the KOM or QOM award for you because I fed you bad dope.

The event is first-class. The 108 mile route is beautiful, challenging, scenic, etc. starting from the steps of the Art Museum in Philly (next to the Rocky statue...GO ROCKY!) and finishes in Fairmount Park. The food/spread at the finish line is second to none. It's worth the entry fee alone..if you can stuff that much in your mouth..ha.

Lastly, make sure you hydrate properly and fuel yourself properly BEFORE and DURING the event. There were quite a few riders that dehydrated and bonked on the 108 mile course last year. It was hot..and I can't imagine it being cooler in two weeks than it is now. So, BE PREPARED! Also, put some sunscreen on. 4-6 hrs. plus is a long time to bake in the sun. You might want to also put some chamois creme on too..otherwise you're legs/butt will be sore. It's going to be sore anyway, but you don't want it bleeding. And yes, there were some bad cases of bleeding saddle soreness from last years race. One poor gal could hardly walk from the Ambulance after the ride.

Here's the link for more information on GFC Philly..read it all: http://granfondousa.com/philadelphia/ The ride starts at 0700 and it's a mass start. The mass start photo coming up the Benjamin Franklin Parkway is actually my photo that I took last year for GFC Philly. It's a great shot (if I say so myself) with the flowers in the foreground, riders in the middle, and William Penn looking down from City Hall in the background.

See you in two weeks. Power ON! Coach Rob

Know the rules

2011-07-30T22:24:00.011-04:00

It seems like life is nothing but a learning experience. We make good decisions and bad decisions and hopefully learn from BOTH. Today I learned a lot from making a "bad" decision as a Starter in a Time Trial because I wasn't clear on the rules. A rider also made a "bad" decision for being late, having a mechanical, and thinking that they'd get a NEW start time. It didn't affect the outcome of the race but I made a rider very upset..which also upset me. In this case, (I don't want to go into specifics) we BOTH didn't clearly understand the rules. Yes, as a relative newbie official I'm still learning. Trust me, it's not easy making quick decisions as an official during an event. Here's the USA Cycling rule for Time Trials regarding the start:

3E5. Start.

(a) Each rider shall report to the starter at least three minutes before his or her scheduled starting time and shall start at the scheduled time. If a rider appears later than the appointed starting time, the start will be allowed only if it does not interfere with the riders starting on schedule. If it does interfere, the rider may be further delayed. In case of a late start, the appointed time shall be used in computing the results.

I've underlined the most important part of the rule. That is, if you miss your start time the clock is still running on your Time Trial. For example, if you were scheduled to start at 8:00:30 and you don't start until a minute later (9:00:30) your final time is based on your published start time NOT your actual start time. In most Time Trials..there is usually some time to insert you in-between other racers (if you miss your start time) as long as it doesn't interfere with other riders. The key there is as long as it doesn't interfere with other riders. During the same TT today, I tried to insert a racer earlier that missed their start time in-between two other racers that were scheduled 30 seconds apart. When that person got to the line I asked them if they were ready and they said, "Yes". When they came to the line they had problems clipping in and almost delayed the start of the other racer that was scheduled to go off. (So much for being ready). What I should have done is pulled that rider to the side and had them wait longer..until they were TRULY ready. Why should a late rider disrupt the flow of riders that were waiting and on time? Everything went off ok..but I upset a rider in my decision making process.

So, here's the moral of the story- KNOW THE RULES. It doesn't matter whether it's a Crit, Road Race, TT, etc. In the case of a TT, if you're late and miss your start..because of traffic congestion, a broken down car, a bike mechanical, or whatever..you're going to be inserted IF it's possible. If not, you wait until the last rider leaves which obviously means..you're NOT going to be competitive. i.e. you're pretty much done for the day. So, let that be a lesson to everyone. If you're racing a TT, be there at the starting line AT LEAST 3 minutes early to get in the que. The only exception to an excused late start is if they closed a road to the event in the case of an emergency/accident or something that you had no control over. If that does happen, realize it's still up to the Chief Ref as to whether it's excusable. If that does ever happen, the first thing I would do is seek the Chief Ref out, plead your case, and hope that they grant you a new start time.

Here's a link to the USA Cycling Rulebook. PLEASE read the rules and know the rules. If you don't understand them, or need further clarification..ASK. http://www.usacycling.org/news/user/story.php?id=4220

Oh, one other thing. When you are at the starting line of a TT being held by the holder, ready for your 5 second countdown,..please don't back pedal excessively. I see riders do this all the time. If you drop a chain during your 5 second countdown..you are SOL. The clock will start on your ride while you're putting your chain back on. Also, make sure that you are in a gear that you can pedal away on your own power. A few riders today had their bikes in too big a gear and almost couldn't turn the cranks out of the chute. And, they almost fell over. I had to hold a couple people up from falling over into me. The holder WILL NOT push you. They are not allowed to. If you fall out of the gate you do NOT get a FREE re-start...the clock is running. Sometimes even the top Pros forget. If you saw the final individual TT of this years Tour de France (on Saturday) you may have noticed that Alberto Contador almost fell out of the chute. I'm not sure what happened. I'm guessing he thought the holder was going to push him down the ramp or that he was in too big a gear..because he almost fell over. If he didn't unclip and put a foot down..he probably would have fallen. Or, who knows, maybe the holder held him back..ha (just kidding).

Power ON! Coach Rob

Are You a Winner?

2011-07-28T21:52:00.002-04:00

According to Webster a "Winner" is:

a) one that is successful especially through praiseworthy ability and hard work
b) a victor especially in games and sports
c) one that wins admiration
d) a shot in a court game that is not returned and that scores for the player making it

Contrary to the most popular definitions b) and d), the definitions I like best are a) and c).

Today, at work, I was witnessing some of our country's finest hi-performance jet pilots (both civilian and military) involved in Dynamic Flight Simulator (aka Centrifuge) testing. Each pilot was performing a set of Air Combat Maneuver (ACM) profiles that consisted of pulling G's from 1 to 9 G's for durations up to and including 30 seconds. (FYI, pulling G's for 30 seconds is HARD work) For those of you that aren't familiar with pulling G's in a jet or a Centrifuge, watch these two videos and you'll get an idea. http://www.youtube.com/watch?v=TJi1vi9XHWY and http://www.youtube.com/watch?v=GhGucWnyORU&feature=related Funny, in the first You Tube video, the F/A-18 backseater in this video G-LOC'd (G-induced Loss of Consciousness) not once but TWICE. If you've witnessed the hundreds of Centrifuge runs/tests like I have over a 30 yr period you'll notice that the shorter, stockier, red-meat eating (hi blood pressure guys) are some of the better G-pullers (or G-Monsters as they're called). And, that the taller, slimmer, vegetable eating (low blood pressure guys) are some of the not-so-good G-pullers. i.e. their G-tolerance is not that high and they are prone to G-LOC incidents like that shown in the video. I've also discovered that women are also good Centrifuge riders. Anyway, there is a certain degree of bravado/machoism involved in not only being able to pull high-G's but to also endure an ACM profile such as the ones I witnessed today. (BTW, G-profiles such as the ones I witnessed being run today are VERY strenuous. They are WORK! You pull high-G's at max heart rate..and use a full body straining maneuver to help retain consciousness. For me, it hurts watching.)

So, what's all this have to do with being a "Winner" and how does this apply to cycling..if anything? Well, in the jet jocks world..you're a "Winner" if you can endure the high G's that the machine produces..whether it's an F/A-18 jet or a Centrifuge. Today, a tall athletic pilot G-LOC'd at 7 Gs and ended his profile run prematurely. He could have easily stopped the run when he knew he was ready to lose consciousness..but he didn't. He pushed it to the limit..until he unvoluntarily nodded off. He wanted to finish the profile so all of his data could be used in the test study. (If you don't complete the profile/run the data isn't used) In his eyes..he failed today..he was a LOSER. Just after being pulled from the test, because he G-LOC'd, his friend (a female) entered the Centrifuge to begin her profile run. She did MUCH BETTER than he did which only added insult on top of his injury. She was a WINNER! I could see that he was embarrassed and humiliated..he let a girl beat him. But after her Centrifuge run, he was the first to greet her and give her a high five (and a hug) and take her picture. He could have easily left the building with his tail between his legs (after his run) and headed back to the hotel. Instead, he stayed and celebrated the moment with his friend. To me, he was the WINNER today...based on definitions a) and c) above.

Just this past weekend, I heard a few of the athletes that I had trained with for their Ironman Lake Placid event, did NOT finish their race..for whatever reason (usually bonking, cramping up, injuryng themself, crashing, mechanicals, etc). I'm sure in their eyes..they lost..they did NOT win (let alone finish) and were definitely NOT winners. To me, they were WINNERS. Why? Because I know they trained long and hard for this event. Again, see definitions a) and c) above.

Look at Thomas Voeckler at this years Tour de France. He didn't even take a podium spot, but to me..he was the WINNER. Why? Once again, see definitions a) and c) above.

I have some athletes I coach that have come in dead last in races this year. A race where they could have definitely/easily quit on, rode off the course and saved face. To me, they're Winners for hanging in there and giving it their all.

For any of you out there that train long hard hours and don't achieve your goals (for whatever reason)...you're Winners in my book because of definitions a) and c). For me, unlike sponsors, it's not about Wins and Losses..it's all about hard work and giving it your all- regardless of the outcome. It's ashame the big $$ sponsors don't see it my way. They're programmed to reward WINNERS only based on their definition..which is definition b) above. There are NO LOSER athletes that train hard and compete and never quit/surrender. The losers are the couch-potatos of the world that waste their God-given ability/talents..and abuse their bodies. The losers are the "quitters" of the world. The ones that quit when it starts to get hard. Quitters NEVER Win.

Are you a Winner? Damn right you are..if you train/compete/race..and give it your all...regardless of the outcome. I just wish others saw it the same way. If it were up to me, a Winner would be defined by c) (above) only.

Power ON! Coach Rob

Racing in the Heat

2011-07-24T10:51:00.004-04:00

It's one thing to ride/train in the heat it's another to RACE in the heat. I've always wondered how the Pro riders are able to cope with the heat when race day temps are nearing 100F. I can barely stand being out in that kind of heat let alone race in it. Wimp? Absolutely. But, this blog is not about me being a fair weather (wimpy) rider/racer it's about coping with the heat on race day..what you can do to be competitive in the heat.

If there is just one thing I can recommend (to you) for coping with the heat on race day and that is ACCLIMITIZATION (or acclimation). Put simply, if you're going to race in the heat..you've got to train in the heat. That is, you've got to get your body used to dealing with the heat/humidity. If you know you'll be racing at the hottest time of the day..usually around 3pm..you've got to train at that time. Yes, I realize that most of you are working during those mid-day hours and it's not possible to be out on the bike. But, the pros are out on the road at that time and training in the heat. That is why they are able to cope better than amateur racers. So, other than skipping work and training in the heat..what can you do? The first thing you can do..and again, I know this is NOT possible for most of you and that is to get out of the air conditioning. When you work for 8+ hrs in an office with 68F temps..it's NOT going to help you acclimate to the 100F heat on the road. Sorry, but that's a hard fact. If you're a UPS/FedEx driver that drives the truck with the doors open in the heat all day (all week long), you're going to fair/acclimate much better to the heat on race day than the guy/gal that works in an air-conditioned office all day/week.

In addition to acclimation..here are a few other things you can do prior to and during race day to better prepare yourself for the heat:

a) Nutrition- you want to eat "quality" carbs leading up to, and including, race day. That includes eating plenty of fruits, veggies, etc. Watermelon is a great fruit (carb) to consume even during race day. Stay away from the simple carbs. i.e. sugars, sweets, etc. prior to the race.
b) Hydration- you want to keep your body hydrated at all times...leading up to and during the race. It helps to consume electrolytes along with the fluids. Make sure the fluids/liquids are COLD. Keep your water bottles in a cooler right up to race time. It will help lower your core temperature. Also make sure you put ice in your water bottles.
c) Ice- during your pre-race warmup put some ice in a pair of stockings/pantyhose/etc. (You can steal a pair from your wife or girlfriend (or both) ha. Put the ice on the back of your neck/back (inside your jersey) and let the ice melt and run down your back. You want your jersey to get soaked with cold water. This will help evaporative cooling when you race. It also helps to wet your hair (if you have some..ha)..which will assist in evaporative cooling. Remember, your body sweats to put fluid on your skin as a way of (evaporative) cooling itself. If it's REALLY hot outside, take your shoes off (for a couple minutes before you warmup) and put your feet in a bucket of cold/icy water. That will really help lower your core temp.
d) Shade- stay in the shade..period..right up to race time. It makes no sense at all to warmup in the sun...and I see it ALL THE TIME. If you don't have a sun canopy..buy one. You can buy a 10x10 ft. canopy for under $100 and use it for other events/activities. Also, keep your sunglasses on. I can't tell you how much energy you lose through your eyes squinting into the sun without sunglasses.
e) Clothing/equipment- if you have a light-colored helmet (white is best) wear it during your race. You don't want the sun cooking your brain under a black helmet. Same with your kit. If your team has a light-colored kit..wear it on race day. You don't want to be wearing black since it absorbs heat. Also, lower the zipper on your jersey..there's no sense being all zipped up retaining heat. Don't worry you can zip it up for the final sprint and your finish line photo..ha. You can also put a soaked/ice cold bandana around your neck when you race. You might even want to put some ice in an empty jersey pocket to keep your lower back cool. If you sweat profusely while racing in the heat like I do, wear a head band to help keep the sweat out of your eyes. There's nothing worse than sweat impairing your vision when you're racing.

Remember, it's your core temp that you want to keep from rising. You can feel fine and have an elevated core temp. Unless you have a rectal probe inserted (or swallow a core temp ingestible pill) along with a temp sensor, there is NO WAY you'll know if your core temp is rising. If your core temp rises..you're cooked/done. You will NOT be able to generate your normal power output during your race with elevated core temps...period. And, that's a fact.

Stay cool! Power ON! Coach Rob

Le Tour..le finale!

2011-07-22T21:56:00.002-04:00

Three weeks just blew by- at least for me it has since the start of the Tour. I've watched EVERY stage. It's hard not to have fallen in love with Thomas Voekler..even if he is French. ha If you know me well, you'll know that I'm not enamored with the French. Don't get me wrong, France is a beautiful country..been there twice..and I'm sure the people are nice..but can't say that about their Governing body.

This particular Tour had it all: dramatic sprint finishes, tough mountain stages, crashes, rainy cold days, etc. Little disappointed with the "Shack" (and some of the crashes) but that's racing. Actually, I'm a LOT disappointed since I lost a beer/dinner bet on Chris Horner winning a stage..but he crashed out. Levi? Levi who? And, the Alpe d'Huez did not disappoint today with the excitement it always brings. As far as the overall winner..I can't say who will be standing on the top podium spot on Sunday. It's looking good for Cadel Evans w/ a TT tomorrow. However, he's going to be riding that TT with tired legs. We'll see if he can overcome the time deficit to Andy Schleck. As far as Alberto Contador (which I'm not a true fan of), he rode hard like a Champion today..giving it all he had. Is it good enough for a podium spot? Who knows. I think the Giro took a little too much out of him. Still, any kind of podium spot for him will be a job well done. Guess we'll see.

Lets just hope no more doping charges/cases arise post-race. The sport doesn't need any more egg on its face. As far as all you amateur racers out there, I hope you're having a good racing season. A lot of the athletes I've coached in the past, and present, are having some of their best years ever. Kudo to you guys. The reason every one of you are doing well this year is (not because of my coaching) because of your hard work ethic. Keep it going. Before you know it, the road racing season will be over and some of you will be transitioning to Cyclo Cross. Good luck in your preparation.

For me, it's not been a good year. I worked VERY hard over the Winter for my Spring kick-off Masters race (Battenkill) only to be disappointed by being caught up in a crash 10 miles into the race and losing contact with the lead dawgs. I know that's racing, but I also know it's bad luck. It just put a sour taste in my mouth for the season that I never reallly rebounded from. Instead of racing, this summer I concentrated on being a better official. I even bought a motorcycle so I could start officiating from a moto for the 2012 season. I've worked at least a race a weekend (officiating) and am gaining more experience. I'm also working/officiating with great people..some of the best in the business. My busy work schedule has also put a damper on my training, making it impossible at times to ride/train during the week. Additionally, this heat we've been experiencing this Summer has left me wiped out. I'm not a heat person..never was..never will be. I sweat like a pig in the heat (when I ride) and I almost have to carry a 2 gallon container to replace the fluid I lose on a 3 hr. ride. If I don't replace the fluid- I'll bonk, like I did in Lake Placid over Memorial Day weekend. Not fun! In fact, on one training ride I lost 4 lbs. of water weight and I don't even think the temps exceeded 90F. And, that was with drinking two bottles of water, one bottle of Gatorade and a Gu. Enough of my whining.

Speaking of Lake Placid....good luck to all the IMLP riders/racers this weekend. I know you guys/gals have worked your butts off in preparation. For the rest of you, and me, there's still a good month or two left in the road racing season. Perhaps when this heat breaks I'll ramp up my training and finish the season strong with a couple races and try to achieve a goal or two that I set out to. Regardless, I'll see you out on the race circuit whether I'm racing, coaching or officiating.

Power ON! Coach Rob

Crashing...that's bike racing!

2011-07-11T11:04:00.005-04:00

I've seen it all too often as a racer, official, and coach at local races and on TV. You hear it all the time too- Crashing..that's bike racing! But, did you ever wonder why bike crashes occur and wonder if/how they can be reduced or possibly even eliminated (if that's possible)? Here are what I believe are the MAJOR causes of crashes in bike races..from amateur through the professional ranks. I'm not so sure there is a #1 cause of crashes in races. If there is, I haven't seen any published listings. If I had to guess, I'd say it's related to the "human element" vs. anything external/environmental. Regardless, here is my list in no priority order:

a. Poor bike handling skills- touching a wheel in front of you, swerving-not holding your line, etc.
b. Risky move/behavior- shooting a gap that is too narrow, taking unsafe chances, etc.
c. Fatigue- which leads to poor handling skills, poor judgement, etc.
d. Weather- rain slick roads, high wind, etc.
e. Poor road conditions- potholes, storm grates, road debris, obstacles, narrow roads, etc.
f. Mechanicals- flats, broken/dropped chains, etc.
g. Sudden braking/accelerating- the accordian effect prevalent in the back of the peloton
h. Other- animals, pedestrians, etc. unexpectedly on course
i. Not alert- poor attention, oblivious to road conditions and cycling racing dynamics, etc.

Now, lets address each one of these and see how we can reduce and/or possibly eliminate them from your race:

a. Poor bike handling skills- this one is obvious...at least for amateurs. PRACTICE..PRACTICE..PRACTICE. If you don't feel comfortable in a pack..then spend more of your training rides/time with groups of riders. If you don't feel confident at high speed, then moto pace at high speed. If you can't "bunny hop" or jump small obstacles- learn how to do it. If you need better cornering skills, go down to your local elementary school on the weekends and practice in the parking lot. For the Pros, it's more about staying alert and attentive.

b. Risk taker- this one is obvious too. STOP taking unnecessary risks. If you don't have the power or skill to shoot gaps then don't attempt to. If a turn looks too tight..take it wider or slower. Remember, you taking risks not only jeopardizes your safety but the safety of your fellow competitors.

c. Fatigue- as any race wears on, your fatigue level will increase. When it does, your attention/alertness will decrease rapidly...not to mention your bike handling skills. Just be aware of this fact and leave more room for error in the latter part of the race. Wider turns, bigger gaps, (12 in. gap between your front tire and the rear tire in front of you versus 6 in.), etc.

d. Weather- be prepared. If it's going to rain, reduce the tire pressure in your tires. Be aware of any painted road lines, man hole covers, bridge/storm grates, etc. as they become slick as ice. Understand that your braking distance will increase.

e. Poor road conditions- again, be prepared. Always ride the course BEFORE your race..even if it's with your car if you're short on time. Identify storm grates, road debris, gravel, tight turns, painted lines (if it's going to rain), etc.

f. Mechanicals- a lot of these types of crashes can be prevented by good bike maintenance. Tighten bolts, inspect spokes, tires, chain, cables, etc. Adjust/tune shifting.

g. The Accordian effect- the only way to prevent this from happening (accordian-ing) is to avoid sitting at the back of the pack. Yes, I understand, easier said than done..but it's a fact that most crashes happen at the middle and back of the pack because of the constant decelerations and accelerations.

h. Other- there's not a whole heck a lot you can do if a dog, bird, squirrel, deer, (or car), etc. runs out in front of your race. Hopefully, your lead car has a driver/official that is clearing your race course void of animals. Again, just BE AWARE/ ALERT!

i. Attentiveness- be ALERT! Keep your head up when you ride at all times. Look ahead of you, not at the rear wheel in front of you.

Regardless of how much you stay alert, and do all the things I say you SHOULD DO, unfortunately you're going to crash or get caught up in one...sooner or later. That's if you race frequently. I wish I had some advice on how to fall or the best way to fall but I'm afraid that would be a futile attempt since just about every crash has it's unique set of circumstances. There have been races where I crashed where I NEVER let go of the handlebars and landed on my hip and only suffered a case of nasty road rash. There have been other races where I braced myself with my arm/wrist and was lucky enough not to break either of them- or my shoulder. There have been other races where I was able to clip-out one foot, stay upright, and skid to into a pack until I stopped. And, lastly there have been times when I was able to avoid the crash altogether. (not many of those though). I guess my only advice here is to be prepared. Make sure your helmet is on tight, make sure you're wearing gloves, make sure you're wearing sunglasses/glasses that protect your eyes, make sure you're shoes/cleats are lubricated so you unclip easily, etc.

So, that's what you can do yourself. Here's one last thing you can help someone else do..and please don't hesitate to do so. If you think a particular course is dangerous, tell the promotor/race director and the officials. If enough racers complain about the course, the promotor/director may change it. If the turns are too tight- tell em. If a bridge has gaps between the wood slats- tell em. If the storm grates are too low- tell em. In the litigious society we live in, I don't think there are too many race directors/promotors that won't listen to you. If they don't listen, and it falls on deaf ears, then they're open to being sued if somebody gets seriously injured during a race.

Yes, crashes happen in bike racing and will ALWAYS happen..but I think if we can ALL reduce the primary reasons for crashes we'll have a safer sport..and that's a good thing.

POWER ON! Coach Rob

Le Tour de France

2011-07-01T08:21:00.000-04:00

It's that time of year again sports fans..for the Superbowl of road racing- the 2011 Tour of France. Except this year, more coverage of cycling may occur off the roads and in the courts..that is, the judicial court. Seems like ever since the "60 minutes broadcast" with Tyler Hamilton's, former teammate of Lance Armstrong's, allegations of Lance taking EPO during his racing career that more attention has been given to that instead of racing itself. What fueled the "off-road talks" even more was George Hincapie's, another former teammate of LA's, testifying before a grand jury that he and LA both supplied each other EPO. When you didn't think it could get any worse for LA, in June, Armstrong and Hamilton bumped into each other at an Aspen restaurant (soon after the airing of the “60 Minutes” broadcast). While eyewitness accounts claim nothing happened, Hamilton says Armstrong stopped him on his way to the bathroom, threatening to “make his life a living hell on the witness stand” should the case ever get to trial. Hamilton’s attorney responded by contacting federal grand jury and now the FBI is investigating whether Armstrong’s actions constitute witness tampering. So, I'm sure in this years' TDF coverage we'll be getting updates, whether we like it or not, on the LA court case.

Speaking of EPO, I heard that 3-time TDF champ Alberto Dopeador, I mean Contador, was booed and jeered by fans yesterday at the team presentation. Contador, who failed a dope test for banned drug clenbuterol in last year's Tour before being cleared by his federation, is taking part in this years race pending a final decision on the case by the Court of Arbitration in Sport.

Apart from the local riders, the French seem to be rooting for Andy Schleck at this years TDF- as well as I am.

But for me, despite all the doping talk, the Tour always has some funny moments, that keeps me watching EVERY stage, like Stage 6 of last years race when Carlos Barredo and Rui Costa went at it after the race. Barredo actually took his front wheel off the bike and used it as a weapon to swing at Costa. Barredo said that Costa elbowed him in the gut during the Stage almost knocking him off the bike. What a pussy! Taking a wheel off a bike and using it as a weapon? What happened to your fists Carlos? Here's a video clip: http://nos.nl/video/170885-tour-vechtpartij-na-de-finish.html

What would the Tour be without crashes? I hate to say it, but that's the reason why some people (not me) watch races (particularly NASCAR) and that's to see the wrecks/crashes. If you're into that kind of thing..you'll love this video clip: http://www.youtube.com/watch?v=k4UrLQaeFgs&feature=fvst

What I truly love about the Tour is the gathering of the Worlds Best cyclists..the creme de le creme of cycling. If you win a Stage of the TDF you know you've beat the best in the World unlike other Tour's including the ToC- sorry Chris (Horner). You gotta love the "bad boy" of racing too- sprinter Racer Boy Mark Cavendish. He hasn't done much thus far, this year, (including the Giro) but you can be sure he'll be in form for this years TDF. He's won so many final sprints by large margins at the TDF of past he makes it look so easy. And, as much as I'm NOT enamored with the French people..you can't dispute the beauty of their countryside. Notice I said countryside..I think Paris is a sh$thole having been there a few times. Always good to see Bobke in the booth too and his ever popular antics and pronunciation of the "Tour dee France" which probably pisses the French people off...ha.

So, tune-in to Versus starting tomorrow morning, where coverage begins at 8am for the greatest race in cycling.

Power ON! Coach Rob

Success in Cycling

2011-06-30T09:40:00.001-04:00

I picked up a pretty good book at the airport this week entitled, "Outliers", by Malcolm Gladwell, that I highly recommend. It's a book about what successful people have in common that helped them get to the top of their game. Outlier being defined in the book as: 1. something that is situated away from or classed differently from a main or related body. 2. a statistical observation that is markedly different in value from the others of the sample. The book never really defines what "success" is but I'm assuming it's being at the top of the game/business/sport and making big $$ or winning a Nobel prize. The book never really mentions "cycling" per se, it does mention ice hockey, but the things in common with all the top successful people (regardless of their business or sport) are:

1. they have a genetic gift- either physically or mentally.
2. they put in beaucoup hours of work/practice/training- have a hard work ethic.
3. they have/had good fortune/opportunities- were in the right place at the right time.

Do you know who the smartest man in the world is/was? If I had to guess, prior to reading the book, I would have said, "Einstein". Had I guessed that, I'd be wrong. Einstein's IQ was 150. The average Joe has an IQ of 100. There is a man by the name of Chris Langan with an IQ of 195 (some claim it's even higher but can't be accurately recorded). Can you believe that? It's true. But, the reason we never heard of Chris is because he wasn't successful...that is, according to the book. Yes, he had a genetic gift, (not sure of his work ethic) but he didn't have good fortune or opportunities growing up..like say Bill Gates did. In fact, the reason Chris didn't go further with his college education is because his mother didn't fill out the financial aid form required to keep him in college for FREE. Do you believe that? She didn't fill out the financial forms?

Regardless, if you want to be successful in anything, including bike racing..I think you've got to have all three attributes as described in detail in the book: you've got to have good genes, you've got to work hard, and you have to have good fortune. Me, with regards to cycling, I only have one..I work hard..at least I think I do. ha. Actually, according the book, I don't even work hard. Because their definition of working hard is eating, sleeping, cycling..that's it. And, I guess I suppose I have good fortune in that I have the $$ to buy the best equipment and have the $$ to enter pretty much any race I want. I can't say I have good fortune during races though..because I've had more flats/mechanicals and been held up in more crashes in 30+ races than some riders/racers have had in double that. So, maybe I don't even have one attribute of/for what it takes to be successful in cycling racing. But, my goal is not to be "successful" in cycling racing..it's to be competitive, have fun and stay in shape.

What do you have? 1 out of 3, 2 out of 3, 3 out of 3? None? If you suck at racing, blame it on your parents or your bad luck/misfortune. ha

Power ON! Coach Rob

Conduct during cycling events

2011-06-30T08:26:00.001-04:00

I can't tell you the number of times I've seen/heard competitors finger pointing, jawing, trash talking, etc. during a race..only for it to continue into the parking lot AFTER the race. (If not with the competitor with their friends regarding a competitor.) Heck, it doesn't even have to be in a race..I've seen/heard it happening on group training rides. To be honest with you, I think we've all been guilty of it (jawing, trash talking, cursing, etc.) at one time or another. I've even heard of guys swinging at each other..not only during a race but in the parking lot after the race. For those of you that don't race, you might be wondering/thinking..that's ridiculous, how can anyone get that "fired-up" about a bike race..especially if you're only an amateur and race for fun on the weekends? I'll tell you why, because when you're riding at 30+ mph and somebody cuts you off in a turn, or tries to run you off the road, the last thing you want to do is crash which could result in an ambulance ride to the hospital. So, rider safety is paramount in cycling racing. BTW, not all of these actions (cutting-off riders) are "intentional" they are "accidental". Regardless, if you're not sure of your riding ability to hold lines in tight turns..then maybe you should be working/practicing on your riding skills a little bit more on the weekends rather than racing. And, just because you're a Cat 3 racer doesn't mean your riding skills are up to par. I've seen Cat 4/5 racers with better riding/racing skills than some Cat 3 racers..since the Cat 3 racers upgraded quickly (because their power got em their points), and haven't been racing as long.

Anyway, lets get back to rider conduct during a race. The USA Cycling rule(s) I see broken most often during races, regarding conduct, are:

1Q6. Abuse.
(a) No rider or licensee may be disrespectful toward organizers, officials, riders or spectators [warning for minor offense; possible relegation of rider; and/or up to a $50 fine].
(b) No rider or licensee may use foul or abusive language or conduct during a race event [disqualification and 15 days suspension].
(c) No licensee may assault (an unlawful attempt, coupled with the present ability, to commit a violent injury on the person of another) or do battery (any willful and unlawful use of force or violence upon the person of another) to anyone connected with any event (including but not limited to riders, officials, spectators, public officials, etc...) held under a USA Cycling permit. [disqualified from the event, prohibited from participating in another event for 72 hours & suspended for up to one (1) year after due process]

1Q7. No rider may make an abrupt motion so as to interfere with the forward progress of another rider, either intentionally or by accident [relegation or disqualification; possible 20 days suspension if a crash results].

1Q8. Dangerous Rider. Any rider who appears to present a danger to the other competitors may be disqualified by the Chief Referee, either before, during, or after a race.

So, how do you make sure you don't break any of these rules? Just hold your line, pedal hard and keep your mouth shut and race. If a rider posed a danger to you or others during the race..get his/her bib number and report them to an official after the race. I know if you come up to me and say something, I WILL have a word with the rider in question. As you know, there are ALWAYS two sides of the story. If a rider keeps "jawing" or "trash talking" during a race..just tell them to "shut-up and race." Don't tell him/her to "shut the F$#k up and race" or you're going to hear it from me- if I hear it. If there is a "squirrely rider" get away from them during the race and report them afterwards. If you do say something to the rider after the race..be polite. Call the rider to the side. You don't want to embarrass them in front of their friends. Remember, we are all guilty of it (cutting people off by accident) at one time or another. Hell, I reached in my back pocket one time for a Gu and almost took two guys out. I, however, apologized profusely during and after the race.
One last thing, and I see/hear this all the time. Don't be yelling at other riders during the race that they're NOT working hard enough or pulling through. There could be a reason for it..other than saving themselves for the final sprint. There have been times that I've bridged a gap to get up to the lead group and all but completely burned-out in the process. So, the last thing I was going to do was take my turn pulling. I just sat in the back, not taking my turn, and waiting until I got my legs back. THEN, I would take my turn. Now, if you DON'T take your turn (in time)..be ready to take an earful. In which case- you deserve it. Just make sure you don't throw any F-bombs in earshot of an official. ha

Be safe, shut-up and race! Power ON! Coach Rob

One-Factor vs. Two-Factor Training Theory

2011-06-23T13:42:00.002-04:00

I've often wondered what the "optimum" race-season training schedule should be. Does it consist of only one HARD workout per week in preparation for a race on the weekend? Does it consist of two HARD workouts per week? And, if it does consist of two HARD workouts per week, should those HARD workouts be back-to-back..i.e. Tues and Wed, or should they be separated by a day or two...i.e. Mon and Wednesday with Thursday being a rest day and Friday being a race-prep workout day? Or, how about three HARD workouts per week? I won't even go into which workouts would be best..ha. And, that is just a micro-cycle training schedule we're talking about. What about a macro-cycle training schedule? Should we be going HARD every week for three weeks and then use the fourth week as a rest/recovery week in preparation for an "A" event race?

Just like everything else in the Ex-Fiz (Exercise Physiology) world, I'm sure the answer is: it depends. It depends on who the athlete is, it depends on his/her current fitness level, it depends on when the "A" event race is, it depends on the athletes travel schedule, it depends on the athletes motivational level, etc.

So, I did a little "training" research on the internet and discovered what some Ex-Fiz's call the "one and two factor theories of training". The "one-factor" theory is the one I grew up with in High School and College Sports. It is based on the premise that you load/workout then recover completely then you load/workout then recover completely repeating the pattern. The key here is recovering completely before you begin your next loading or workout. And, the loading is progressive loading. That is, each week you increase the load so your body learns to adapt and gets stronger. Granted, in High School and College Sports we practiced EVERY day and really didn't get a chance to recover completely. At least I know I didn't..by Friday I was beat. Even when we weren't practicing we were in the Weight Room lifting M-W-F. Again, load/workout and recover completely and repeat. It's what the Supercompensation model is all about (see my prior blogs on Supercompensation).
The "two-factor" theory of training is a little bit different than the "one-factor" theory. In the "two-factor theory" you train HARD for the first 3 weeks, 3x per week (usually 3 days in a row), so that you never really are completely recovered from any workouts. Then, on the 4th week you train only once or twice the entire week at a lower intensity and low volume. Supposedly, after the 4th week of recovery training (low intensity/low volume) your fitness level will jump higher than if you trained (steadily/consistently) according to the "one-factor" theory. Notice I said, "supposedly"? Because I'm sure the "two-factor" theory doesn't work best for every athlete. Personally, I believe it only works best for elite athletes that can maintain the strict 4-block training schedule of 3 weeks ON 1 week OFF. For me, someone that lives out of a suitcase for business, the two-factor training theory wouldn't work. Because I can never tell from week-to-week where I'll be on travel. Could be the West Coast, could be in Wash DC or Southern MD or any other place where I might not be able to bring my bike for training. And, if you think riding a trainer in the Winter is bad, try riding a Spin Bike in the Summer (when it's nice out) in a hotel or local gym..bleh.

Regardless of which theory of training you prefer or adhere to, the critical part in each theory is rest/recovery. For the "one-factor" theory you MUST be fully recovered BEFORE your next workout. For the "two-factor" theory you MUST rest/recover the 4th week of your training block with only one or two relatively low intensity/low volume workouts. If you don't rest/recover properly you WILL overtrain. And, if you overtrain..it could hurt you MUCH worse than if you didn't train at all.

Power ON! Coach Rob

$25,000 reward for apprehension and conviction of a hit and run driver

2011-06-18T22:22:00.000-04:00

In case you haven't heard, there was a fatal hit and run accident involving a cyclist in Plumstead Township, Bucks County. In fact, the cyclist was killed right down the street from my house on May 28th, 2011. Apparently, a white or silver GMC/Chevy Pickup's mirror hit the head of a cyclist while he was on the side of Rt. 413 while he was checking out a cue sheet on his group ride from Newark, NJ to Quakertown, PA. The cyclist was 66 yr. old John Chapman.

Thanks to generous donations from NYC's Fast and Fabulous Cycle Club and Suburban Cyclists Unlimited the reward for the apprehension and conviction of the driver that killed 66 year-old John Chapman has been raised to $25,000.

Anyone with information about the vehicle and/or its owner should call the Plumstead Township Police at 215-766-8741.

I have my own guess/idea on how Mr. Chapman was killed. I'd bet money that the driver was a construction worker/contractor on his way home from a local bar and was intoxicated..which is why he fled the scene to avoid a vehicular homicide prison sentencing. I guess what the driver doesn't realize (yet), is if/when he DOES get caught, he'll be tacking on a hit and run which will hopefully extend his prison stay. Personally, I don't know how anyone can live with themselves for doing something like that. I hope to God that person turns himself in BEFORE he's caught. I'm going to do my best to check out EVERY GMC pickup truck I see for a new right side mirror and anything but a white truck. That's if I ever see one. I'm assuming the truck is either re-painted already or sitting at the bottom of some lake. Regardless, if you see any GMC pickup truck that looks freshly painted or has a new side mirror to call the number above.

For all you fellow cyclists out there..this tragic incident is something we can ALL learn from too..and that is NEVER stop on the side of busy road like Rt. 413. If you have to stop..get off the side of the road into a field or a driveway. And, if you can, avoid all busy roads especially during rush hour. If I'm ever on Rt. 313 or 413 I'm not on it for more than 200 yds..and I'm hustling like hell to get off.

To John's family and friends..my sincere condolences.

Power ON! Safely! Coach Rob

Have Moto...Will Pace!

2011-06-18T01:00:00.009-04:00

What is motorpacing? It's a cycling training method whereby a rider (on a bike) drafts behind a moto (usually a scooter) at race pace.

Why motorpace? The real benefit of motor pacing lies in its ability to simulate the stochastic nature of racing with variable power outputs. i.e. coasting, accelerating, and constant power.

Now that I have a moto..I'll be motor pacing some of the elite athletes I coach- and/or their friends. Why only the elite athletes? Because motor pacing is dangerous, and the last thing I want is a newbie rider running into the back of my moto and falling. You touch the wheel of the back of a moto going 30-40 mph and you aint going to look pretty when you EVENTUALLY get up. It takes a lot of practice/coordination between the moto driver and the drafting rider to be safe. I have never paced a rider behind a moto before, only a car which is MORE dangerous, but I do know what it takes to do it safely and effectively. Ideally, it's best to draft a scooter because it's easier to accelerate a scooter slowly without pulling away from the drafting rider too quickly. Most larger motorcycles' throttle is NOT sensitive enough to make gradual accelerations. Plus, it's hard to tell how fast you're going on a motorcycle when the speed increments on the speedometer are in 5 mph increments. (That is why I use a GPS on my moto with tenths of a mph increments) Having said all this, I believe I can safely and effectively motor pace anyone behind my motorcycle.

One of the keys to motorpacing safely is choosing a route void of traffic and void of obstacles on the road. As a rider, the last thing you want to do is hit an obstacle at speed. (obstacle=branch, rock, pothole, rut, roadkill, etc.) Plus, last time I checked, motor pacing is NOT legal in any state- for obvious reasons. Another key to motorpacing safely is good communications between the moto and the drafting rider. When I've paced riders in the past with a car, I always had a radio on the rider and in the car. I also had signals on the car letting the rider know when I had to pull off the road or accelerate for an approaching car from behind.
I don't believe in rollers on the back of a moto. Why? I don't want a rider that close to my back tire to begin with. Trust me, you can get an effective draft from a moto at 30 mph from 3-5 ft. behind. Plus, no need to intoxicate the rider with the exhaust fumes from the tailpipe. Besides, you touch the side bracket of a roller and you'll go down regardless.

There are basically four different workouts I use when motorpacing: 1) where the rider drafts at a constant speed (say 30+ mph) for up to an hour 2) what I call interval pop-outs, where the rider pops-out from behind the moto (for specific time intervals) into the clean air then back behind the moto 3) interval acclerations..where the moto SLOWLY accelerates until the rider can no longer hang in the draft and 4) a mix of all three. These workouts replicate actual road race and/or criterium conditions. That is the whole purpose of motorpacing. It's all about specificity of training. I believe that specificity is the MOST IMPORTANT principle of training. A good time to motor pace an athlete is a month prior to their "A" event. It's a good "peak" or "top-form" workout. Plus, it will keep the athlete motivated while training hard. And, make no mistake about it..although these workouts are fun for for first-timers..at least when I did them they were..they are VERY HARD! When done correctly, you'll feel like you finished one of your toughest races.

If you'd like to motor pace, and you're an elite athlete that races, and are a Cat 1-4 racer, email me ( mullerrj@comcast.net ) and we'll setup an appointment. I already have two athletes that are interested. I like to motor pace on flat rolling open roads in NJ and PA. The roads are clear of debris and have a wide shoulder where I can pull over in the event of an overtaking car. I also like to motor pace early Sunday morning when there are fewer cars on the road. I charge $40 for an hour session. You can split that time with a buddy, 1/2 hr. each, or use it up yourself. Personally, I think 1 hr. per person is ideal...since that's what an average road race runs. If you want me to video you, I can do that too for an extra fee. I'll just mount my GoPro HD Cam from the back of the moto. It's a good way to check how aero you are in the drops.

Sorry, but you'll have to sign a release form from me BEFORE you motopace so you know the risks/danger involved in this type of training. I'll also give you a FREE trial run out on the road before we actually start the motopacing workout session to see if we are BOTH comfortable with each other. We'll work at slower speeds to begin with and work our way up from there to your normal race pace speeds.

For me, it's always SAFETY FIRST!

Power ON! Coach Rob

New Bike

2011-06-10T21:11:00.001-04:00

I bought a NEW bike. It's REALLY fast, lightweight, great brakes and cheaper than a Parlee road bike or a Specialized Shiv TT bike. In fact, it was thousands of dollars less than either a Parlee or Specialized. I took it out for a quick 75 mile ride today. It was really smooth, shifted nicely, and had great acceleration. And, it climbed better than a billy goat. What was even better is when I got done riding I was not fatigued at all.

So, what did I get? I got a 2011 Suzuki V Strom 650 w/ ABS. Yup, that's right, I bought a motorcycle NOT a bicycle. Still two wheels though..ha. Yeah, yeah, yeah...I know..motorcycles are dangerous. Well, guess what sports fans..bicycling is dangerous too..perhaps JUST as dangerous as riding a motorcycle..maybe even more so- especially if you race. Hell, a guy was just killed last week down the street from me on Rt. 413 in Doylestown Township when a truck's side mirror whacked him in the head while he was stopped on his bicycle on the side of the road looking at a (route) cue sheet. What's worse, it was a hit and run. I hope they find the guy and "string him up" for leaving the scene. Probably some freakin' construction dude (contractor) that was drinking all afternoon at the Candlewick Inn Bar/Restaurant driving drunk. Oh, I'm sure he'll tell his lawyer (the next day when he's sobered-up) that he wasn't drunk and that he just fled the scene because he was scared. Yeah, right.

So, why on earth did I buy a motorcycle? Another mid-life crisis perhaps? Well, perhaps a little bit of that. But, this is NOT my first motorcycle. I actually grew up with mini-bikes, three wheelers (prior to quads) and motorcycles. My folks had a place on Lake Wallenpaupack (Pocono Mtns, PA) and I rode until I ran out of gas. I bought this "Wee Strom" (they call the 1000cc the "Vee Strom") because I want to start moto ref cycling events/races. For those of you that don't know, this is my second year officiating road races and cyclo-cross races. I really enjoy officiating because I get the best seat in the house to enjoy cycling racing- either in a lead car, follow car, or working the pits. Now, I can get an even better seat- hanging right behind the peloton of a Pro 1/2/3 race...with Cat 4 leg power. ha

Another reason I bought the bike is because I love to take Action Sports Photography at Triathlons and Cycling events. I can cover MUCH more of the course from a motorcycle than I ever could on foot or in a car. This summer I'm already booked to shoot the 2011 Gran Fondo Colnago Philadelphia Cycling Event as well as the 2011 Univest Grand Prix. I'm working on shooting the 1st annual 2011 Ironman Pocono 70.3 Triathlon too. I've been on the back of motorcycles shooting photography for many events..and just have no confidence with the drivers I've gotten. In fact, at one event, the driver almost dumped the bike when he skidded on a rain-slick road.

Still another reason I bought a motorcycle is because it's FUN! I can't tell you how much fun I had on my maiden journey this afternoon. I forgot what it feels like to accelerate on long windy roads and feel the wind in my face..not to mention the sights and the sweet smells of flowers, freshly cut grass, etc. along the route.

Tomorrow I'm taking my bike to a race in Lancaster, PA (Mt. Nebo). I'm NOT moto-reffing with it yet. I still have to get my moto-ref license. USA Cycling is offering a moto-ref course/seminar/clinic on June 26, 2011 but I'm not crazy about driving to Morgantown, WV to attend. I think I'll just wait until 2012 for something closer to my home. In the meantime, I'll work on upgrading my Officials license from C to B and learning as much as I can. The cool thing about riding tomorrow is that I'll get to follow two other moto-refs from my area to the race. One guy is from Perkasie, PA and the other from Hatfield, PA. Both towns are about 5-10 miles from my house. Can't beat that.

Hope to see you out on the course. Power ON! Coach Rob

2011 Suzuki V Strom 650 w/ ABS

Bonk Training

2011-06-08T08:37:00.001-04:00

If you've been following my coaches blog you'll have noticed that a couple blogs ago I posted a blog on "bonking". As endurance athletes, I'm sure one time or another we've experienced "hitting the wall" or "bonking". The leading cause of "bonking" is not being fueled properly (glycogen depletion) either BEFORE the endurance event or DURING the endurance event- or worse BOTH!

So, after "bonking" recently on a training ride I was determined NOT to let this happen again. In the future, I would ensure the night BEFORE my endurance ride I would be properly "carb-loaded" and the morning BEFORE my endurance ride I would be properly "hydrated" and "carb-loaded". I would also ensure that DURING the event I would hydrate and fuel properly.

In addition to being properly fueled, I was wondering what else I could do (other than being properly hydrated and carb-loaded) to help prevent "bonking". How about "bonk training"? I actually used it (successfully) as part of a fat-loss program this past Winter. What is "bonk training"? According to Wikipedia- "Bonk training is an exercise program designed for weight loss. It suggests the following strategy on an empty stomach the first thing in the morning, when glycogen store levels are low: consume coffee or caffeine equivalent to 2 or 3 cups of coffee, run or cycle at a casual pace (60% of max heart rate) for 20–90 minutes, have a normal breakfast right after exercising. Proponents claim this will force the body to "bonk" shortly into the exercise, and subsequently burn more fat to generate the energy."

So, not only will "bonk training" burn more fat..it will train your body to burn fat reserves for energy BEFORE the more valuable carb reserves. So, in essence, you're "topping off" the fuel reserves by burning fat (initially) instead of carbs.

I've started "bonk training" recently for several reasons:
a. it's starting to get hot out (100F on store for today), so I'm getting up at 0600 and riding for an hour (15 min. warmup, 45 min. ride) while it's still cool. I hate riding when it's hot/humid cause I sweat like a pig...which obscures my vision, corrodes my bike, etc.
b. I could stand to lose the 3-5 lbs. that I gained while I was vacationing in Italy (too much pasta and wine)
c. it will help stave off "the bonk" for future endurance rides..by burning fat (instead of carbs) on my HARDER and LONGER endurance rides

If you're going to start bonk-training, like me, the important thing to remember is NOT to eat anything prior to the morning ride. Also, only drink water..no Gatorade or drink with carbs in it. Coffee is ok, but drink it black..no cream or sugar. Personally, I don't think the caffeine is required. The other important thing to remember is NOT to ride too hard. You only want to be riding at Tempo pace. Do NOT ride at Threshold pace or higher. And, the ride duration should be no longer than 30-60 minutes. I like riding at a high Tempo pace right up to my Threshold for 45 minutes. When you're finished riding, have a nice bowl of cereal and a latte. That's what I had this morning. The calories you burned during your ride will wipe out the calories you consume for breakfast- and more. So, you start your day well fueled with a caloric deficit.

Don't worry about any health risk with this type of training. I actually got into an argument with a Fitness Director on a Cruise Ship ( a year or so ago) because he insisted that this type of training would burn muscle instead of fat. I don't know where this kid got his Physiologist's Degree..but if you're only going at Tempo pace for 30-60 minutes you're NOT going to be canibalizing muscle mass. i.e. burning protein. The key to "bonk training" is NOT to go too hard or too long in the morning. Keep it at Tempo pace for 30-60 minutes and you'll be fine. It's worked for me over the Winter..can't think why it wouldn't work for me over the Summer.

Power ON! Coach Rob

Beat the Heat!

2011-05-31T13:08:00.000-04:00

It's not even Summer yet (June 21) and it already feels like July with this hot/humid weather we're having. I HATE IT! For one, I already sweat like a pig when I train in warm/humid conditions and secondly, I can hardly breathe when it's hot/humid. That is why you will NEVER see me race in July/August when the racing temps are routinely in the 90s. Unless of course, I can find a race start for my age group/category in the early morning hours when the temps are lower. Then again, I'm not enamored with getting up at 0400 in the morning to get ready for an 0700 race. Been there done that for Triathlons. Yes, I'm a fair weather racer at my age. After all, if it's NOT fun getting up at 0400 in the morning for a race..then why do it? And, that's why I train/race on the bike..cause it's fun. At least the way I do it it's fun.

Enough of justifying why I don't like training/racing in the heat. If you have to train and race in the heat (like I do at times)..here are some suggestions/tips for you- for performing at your best:

a. become acclimated to the heat. Gradually work up your exposure to the hot/humid conditions workout at a time...and day at a time. Most of us work in air-conditioned offices..which doesn't help.
b. begin hydrating BEFORE you get on the bike. Once on the bike, drink often- at least taking mouthfuls every 15 minutes. Make sure you take enough liquids with you for the race.
c. ensure the liquids you are drinking are COLD. If they are cold, you are more apt to drink and your body will utilize the liquids faster. Throw some ice in your bottles or make a slushie.
d. wear light colors. I can't tell you how many dark Jersey's/Kits I see out there during training and race day. Any team that has a mostly all-black kit for racing in the Summer is just NUTS! (Sorry Garmin-Cervelo)
e. ice your legs, back and neck during pre-race warmup on the trainer (in the shade).
f. hydrate with protein. Protein helps the body retain fluid. Accelerade has protein in it. That's what I like.
g. unzip your jersey. You won't believe the difference this makes. You don't have to unzip it completely, just down to mid-chest level. The airflow will evaporate sweat and cool you down.
h. wear sunglasses with ventilation holes. It may not increase ventilation around the face/head but it will help clear your sunglasses of fog when you get re-started after a stop on a training ride.
i. wear a well-ventilated helmet. There are some helmets that provide better ventilation than others.
j. do NOT use sunscreen that will block or impede sweating. Some oil-based suncreens will do this.
l. if you sweat as much as I do..you're going to lose a ton of sodium and you need electrolyte replacement: Calcium, Magnesium, Sodium, etc. I like Hammer Products "endurolytes".
k. lastly, if you can avoid the mid-day heat..do so. I like to ride early in the morning. i.e. 0530 til 0730 when it's hot. Or, if I can't get out in the a.m. I'll ride from 7-9pm in the evening.

I know a lot of racers say that they like racing in the heat. Well, the fact is: heat will rob you of your power. So, although you might not feel the affects of the heat as much as others..there is scientific proof that your averaged sustained power will be lower in hotter temps. If you don't believe me, go out and race a 40k TT in 65F, then do it in 95F and see for yourself. I'll buy anyone a beer that has a higher averaged sustained power output in 95F heat. It's not that we lose power in the heat, it's that our body forces us to slow down (or produce less power) to keep from overheating. It's a thermostat of sorts. Same reason why we sweat? It's our bodies way of cooling us down through convective evaporative cooling. Betcha didn't think your body was that smart eh?

Stay cool! Power ON! Coach Rob

Bonking

2011-05-28T20:46:00.002-04:00

I’m sure if you’re an endurance athlete you know the meaning of the word “bonking”. And, no, I’m not talking about what the English refer to as “shagging” or “copulating”. Believe it or not, that’s what Wiki had to say about “bonking” on their website. Hopefully, you haven’t experienced it in a while because it’s NOT fun. It happened to me today on a fun training ride in Lake Placid with the TWiley IMLP group. I could list at least 10 reasons why I bonked but it could definitely have been prevented. Not only was I glycogen depleted I was dehydrated as well. And, the worst part is that the ride was only 56 miles and it wasn't a race. Granted, it was close to 4000 ft. of climbing, it was warm/humid, and I was riding with elite athletes: Todd Wiley and Rick Fesler.

I will tell you, however, what my BIGGEST mistakes were and hopefully you won’t make the same before one of your training rides- or worse a race. The first mistake, was not eating enough Carbs the night before or the morning of my ride…not to mention the ride itself. The second mistake, was not taking enough fluids in on the ride. Two bottles is not enough for me since I sweat like a pig. I should have stuffed a third bottle in a back pocket. Traditionally, the weather in Lake Placid is cool in May. Today it was warm and humid. The third mistake was trying to match the pace of the elite athletes I was riding with for 2/3 of the ride.

I started bonking 2 hrs. into a 3 hr. ride. I was cooked at the 2.5 hr. mark. It was NOT fun. In fact, it was ugly. If it wasn’t for Rick Fesler’s fiancé Christina letting me draft her 12 miles back to the hotel I would have had to call Todd Wiley to come pick me up. (Thanks Christina) That’s how bad I bonked. When I got back to the hotel I consumed a lot of Powerade which helps replenish electrolytes lost in sweat: Sodium, Potassium, Calcium and Magnesium. I also downed a liter of water. It really helped revive me. I also downed a PowerBar Protein bar to help repair the microtears in my quads and calves. My calves were cramping so bad. I couldn’t sleep. Every time I started to fall asleep the calf muscle would cramp. It was terrible.

Tonight I had a good pasta dinner which should top off the Carb levels. I’ll be sure to have a good carb breakfast in the a.m. and start hydrating BEFORE the ride. I might even find some room for a third bottle on my bike or person if I ride the same distance tomorrow. I’ll be sure not to ride at the same intensity either. If the big boys take off, I’ll let em..instead of chasing them down.

Bonking can happen to anyone at anytime if you’re not properly fueled and hydrated. Yes, it can happen to you…but after reading this blog (hopefully) you won’t let it happen to you. Power ON! Coach Rob

Cycling Leg of Triathlons

2011-05-25T07:51:00.001-04:00

In addition to coaching road cyclists, I coach Triathletes as well. In fact, I'm preparing/packing for my Memorial Day Weekend Training Camp in Lake Placid, NY..the home of Ironman Lake Placid (IMLP)..one of the most popular Ironman events in the country. For those of you that have never been to Lake Placid before, you're missing out on one of the nicest (most picturesque) cycling training venues. If you want "hill climbing" training..this is the place. If the Ironman bike route is NOT enough climbing for you, you can try the Whiteface Mtn access road climb..the Alpe d'Huez of Northeast USA sporting an average 8% grade climb for 8 miles. The Training Camp is run/hosted by Todd Wiley of TWiley Sports (http://www.twileysports.com/). I believe this is Todd's 4th season he's been running camp. The last couple years, I've been helping Todd coach triathletes that need some sound coaching advice on a "successful" bike leg.

What is a "successful" bike leg? To me, a successful bike leg is one that sets the Triathlete up for a successful run leg of the Triathlon. After all, what good is a personal best/record bike leg if you have to walk the run leg? Most triathletes don't realize that riding too fast (or hard) during the bike leg is the #1 cause of DNFs in triathlons. The difference between a successful bike leg and an unsuccessful bike leg could be a mere 10 watts of average power during the bike leg. Additionally, all it takes is one surge too many up a hill to fry your legs for the run.

This is why "pacing" is the single most important factor in a successful bike leg of a Triathlon. If you pace yourself correctly, you'll set yourself up for a successful run..capping off a successful Triathlon event. Trust me! So, how do you pace yourself correctly? For me, it's with a Power Meter. I can't think of any other way to pace yourself "correctly" on the bike. A heart rate monitor will NOT help you pace yourself on a hilly bike route. There are just too many variables which affect heart rate. And, pacing yourself by Rate of Perceived Exertion (RPE) doesn't work either. So, now, how do you pace yourself correctly with a Power Meter? According to Allen/Coggan, you want to ride/race an Ironman Triathlon at 68-78% of your Functional Threshold Power (FTP). Remember, FTP is your "hour power". Your maximum sustained average power for one hour. If you don't know what your FTP is, or you don't have a Power Meter (shame on you), we're talking Zones 2-3..mainly your Tempo training zone. Again, that is the average. There will be times during the bike course where you exceed that, for example on the hills. But, the average will be in the 2/3 Zone. Again, this is an average for the average age-group triathlete. Elite athletes will be able to go a little harder in some cases Zone 3/4 as an average and still do well on the run. For you Power Meter owners, you definitely need to know what your "current" FTP is to pace yourself correctly. Not only does FTP change from year to year it also changes from month to month..which is why I recommend periodic performance testing.

If you're an Ironman Triathlete and you'd like some help in pacing successfully for your event, email me: mullerrj@comcast.net and I'll give you some advice/tips..better yet, why don't you join us in beautiful Lake Placid so you can experience it first-hand. I'll have some Demo Power Meters for you to try out and you can see, first-hand, how much easier it is to pace yourself on the bike with a Power Meter.

Power ON! Coach Rob

Bravo Strava

2011-05-20T18:11:00.001-04:00

I don't normally get excited about tech products since I'm a tech geek and I'm hard to excite..but, when I hear or see a product I do like..especially a cycling product..not only do I get excited about it I feel obligated to share the excitement. In the past two days I had two avid cyclists tell me about this new company (well, new to me anyway) called "Strava". So, I decided to check em out online to see what all the hype was about. http://www.strava.com/ What I saw was a social cycling networking program where you use your phone or bike computer to record your ride data then you can upload the data to the Strava website. You can use your Garmin Cycling Computer or use your iPhone or Droid (sorry B-Berry users..you got to dump the relic and get hip) to record the ride..and when you get home you upload the data to Strava. The GPS route and ride data (speed, elevation, power?, heart rate, cadence, etc.) will then be posted on their website similar to MapMyRide. But, what Strava provides, unlike MapMyRide and other web-based GPS cycling programs, is your ride data for all to see. So, if you ride a similar route during the week you can race against yourself. And, your friends can race the same route where you can compete for the Strava King/Queen of the Mountain honors on your local "bad boy" climbs. I think that is cool..even though I'm no climber by a long shot. But, what I like is the opportunity to race yourself on select routes..keeping in mind NOT to blow any stop signs or street lights...or worse blow by your friends when they stop to chat with you on the road..haha. I can hear it right now.."dude, you didn't stop and say hi to me when you passed me last night..wtf?  All I heard you say was STRAVA" haha.

Oh, and for you cheaters of the World out there..no driving the local route or hill climb on a moped, motorcycle or car to claim KOM honors.  We know who you are..and what you're capable of. If not, we WILL hunt you down. ha

I'm going to try it out on the road tomorrow for the first time. I'm going to record the ride with my Garmin Edge 500 and iPhone and post both..to see how consistent the data is. I'll upload both if I can. My ride is just a social ride with a friend..so don't be giving me any grief for the low average speed..unless of course we take turns drafting each other..haha.  Already, I'm finding ways to cheat/beat the system.

Good stuff. Power ON! Coach Rob

Periodic Performance Testing for Effective Training

2011-05-18T08:55:00.002-04:00

It's actually quite simple- we train then we race. Hopefully, if we train well (and correctly) we race well. But, how do we know if we're training well? For those of you that train and race, and don't have a Power Meter on your bikes, the only way you can assess your training and race day performance is by race day results- how you finished. Even before Power Meters arrived on the scene, I wasn't enamored with this method of evaluating/assessing performance. Why? Because if you did well on race day, how do you know your competition wasn't sub-par? On the contrary, if you didn't do well, perhaps the competition was the best you ever faced. Or, maybe the reason you did well was because the particular course was long and flat which suited your size/weight and endurance. There are many variables/reasons for doing well or NOT doing well in races. And, a lot of these variables can be attributed to everything BUT your power output.

I know there are MANY racers that scoff at the idea of training or racing with Power Meters. As I said, they're training and performance assessment on the bike is based EXCLUSIVELY on race day results...not a bunch of numbers generated by a Power Meter that don't really mean much to them. (Funny, the reason the numbers don't mean much to them is because they can't discern/decipher what the numbers mean.) But, for you Power Meter owners out there..it's imperative that you periodically test yourself...even during the racing season. Why? Because performance testing will let you know: a) if your training plan is working and b) if your race day power is up to the demands of the Category Race you're entered in. Take a look at the chart above and look at the columns with 1, 5 and 20 min. peak w/kg. Each of these peak numbers is a good indication of the average Anaerobic Capacity, VO2max and Threshold Power of your competitors. You may be at or near the 5 min. and 20 min. number for your specific Category and below on your 1 min. number. (Perhaps that's why you got blown away in the final bunch sprint.)

Here's a real life example of Cat 3 racer that trains and races without a power meter. He enters his first race of the season, a local Cat 3 Criterium (which is short and flat). He ends up finishing 5th in a bunch sprint. Now, this Cat 3 racer is flying high..looking forward to the racing season. So, he enters another Cat 3 race (this time a little bit longer with hills). This time, he's dropped on the 5th of 10 laps. What was that all about he wonders. He has NO clue at all why he got dropped. Was the competition better than the last race? Was it because of the hills? Was it because he was training too hard before the race? Was it too hot? Was it due to poor hydration/nutrition? Was he too stale before the race? Without a Power Meter to record the race..there really isn't any way of REALLY knowing why the rider was dropped. Did he burn too many matches? Was his Threshold Power adequate but VO2max power inadequate? If this same racer trained and raced with a Power Meter..he would know if it was due to a lack of power.

If you don't train and race with a Power Meter..perhaps you ought to seriously consider starting. For those of you that DO train and race with a Power Meter..don't forget to periodically test yourself at the 1, 5, and 20 min. durations. When you're done testing, compute your w/kg and see how they stack up with the averages from your competition (see chart). Perhaps, your power is adequate in the 1 and 5 min. durations but your 20 min (or 60 min.) Threshold Power is inadequate. Therefore, you need to increase your Threshold Training. i.e. 2x20@L4 workouts.

Power ON! Coach Rob

Alpe d'Huez, France or Alpe di Catenaia, Italy?

2011-05-17T12:23:00.000-04:00

All the talk in road cycling regarding tough-climbs will surely include the "Alpe d'Huez" climb in France- usually seen on TV during the Tour de France. Actually, if you want to ride a similar climb, and you don't want to travel to France, you can climb Whiteface Mtn, Lake Placid, NY USA. It's a similar climb..8 miles at an average grade of 8% on asphalt.

(Speaking of Lake Placid, TWiley Sports is hosting its 4th annual Ironman Lake Placid Training Camp in 2 weeks. I believe there are some open spots available during the Memorial Day weekend camp. If you're interested in training/riding the hills of Lake Placid..contact Todd: toddpwiley@comcast.net or myself: mullerrj@comcast.net )

Just recently, however, I climbed a tougher/steeper climb- if you can believe that. I did it on a heavy Mtn bike, with a 10 lb. backpack, on my recent vacation to Italy. It's a climb from a Villa in Chevrietto, Italy to Alpe di Catenaia, Italy. It's only a 6 mile climb (felt longer) but it averaged 10.4% grade with a max grade of 26%. I'm actually glad I did it on a Mtn. bike because I had a granny gear (3rd chainring) which really helped. What didn't help, however, was the loose gravel on half the route (the white roads as they call them in Italy).

What made the route tougher was not only the altitude but the fact that I had a 1.2 mile climb at the end of the ride (2.5 hr.) that included a 26% grade section. Needless to say, I walked that section on VERY tired legs. The course wasn't very technical but it was enough dirt/gravel roads for me. I didn't want to venture too much off the beaten path because there was limited cell phone reception. You never know if you're going to crash/burn on a technical section or be bitten by a bee, snake, scorpion, etc..all of which were local.

Anyway, good time riding the hills. I maintain, if you want to get better at climbing..there is no substitute for climbing during your training rides. Power ON! Coach Rob

Make your training rides count!

2011-05-03T09:53:00.003-04:00

All too often, I see many riders getting wrapped-up in the SAME training routine week-in and week-out. They just go out on the same solo or group ride during the week thinking these longer semi-spirited rides til dark are money in the bank for their endurance races on the weekends.

The problem with this is: most riders will choose a group ride where they know they can hang. i.e where the pace will suit them for the duration. Well, this may be good for the ego but it's NOT good for your training, and improving your performance, because most of the miles you log on these rides will be "junk miles". What are "junk miles"? These are miles you log on your bike where you're riding in the L3 Tempo Zone...that do nothing more than burn a few calories. (These "junk" miles may be great for the off-season or during the build-phase of your annual training plan, but not for the racing season.) On the contrary, you don't want to choose a group ride where you are dropped on the first hill climb either. What fun is that? What you want to choose is a group ride where you can JUST hang-in for the duration. A ride where you are glad you're finished with little fuel left in the tank. This type of ride will include the majority of your time in the L3/L4 Zone (or what I call the Sweet Spot Zone) with periods of Threshold and VO2max efforts..and even some brief time in the Anaerobic Capacity Zone (L6). Very little if any time will be spent in pure L3 Zone. You may have to look around for such a group..and you may even have to drive to the start...but it will be well-worth your time.

High intensity training is an important, or even critical, part of endurance training. You only get faster by riding faster! The best way to increase your speed, in my opinion, is to ride with those who are much faster than you are. If you can't find a group ride, joining a weekly training crit may be the ticket here. Get out and hammer with the big boys and girls. Be forewarned, though: it can be humbling for a while, if not for a long while. But you’ll get faster for the long haul. If you can't find such a group, and you'd rather train solo, turn a favorite local route of yours into a race. That's right, ride it as if it was an actual race. And, each week, see if you can better your average Normalized Power. Notice I said, "better your average Normalized Power" and not your "average Speed"? The last thing I want you doing is blowing stop signs and stop lights (and risking getting in an accident or causing one) so you beat your personal time.

Another bonus of this type of (hi-intensity) training is, on race day, you won’t get dropped right from the get-go when the lead pack of riders takes off like they’re doing a 40km time trial- which they usually do. You want to be able to hang with them in the first hours. As my friend Jason aptly says: you want to "weather the storm". I like that. Power ON! Coach Rob

Photo: Seth Houston on breakaway attempt. Photo credit: Anthony Skorochod, http://www.cyclingcaptured.com/

Liberty Sports Magazine

2011-05-02T11:39:00.000-04:00

Keep a look-out for my Power Based Training article in the next issue (May) of "Liberty Sports Magazine". For those of you that aren't aware of this publication, Liberty Sports Mag covers local Philadelphia running, cycling and multisport events. You can pick up a FREE copy of the Mag at any local bike store, running store, etc. Additionally, you can go online at: http://www.libertysportsmag.com/

Power ON! Coach Rob

Normalized Power vs. Average Power Discrepancy

2011-04-30T21:24:00.001-04:00

When I got back from my ride today, I downloaded my ride data from my Garmin Edge 500 into Garmin Connect (online) software. I was "pleasantly" surprised to see my Average Power for my 2 hr. + ride was 250w. (See Garmin Connect Data on left). That's a LOT higher than what I normally see on a 2-3 hr. ride...especially since today's ride was a regular route of mine.

Then, after uploading my Garmin Connect data into Training Peaks WKO+, I discovered that my Normalized Power was 220w and my Average Power was only 170w. (See WKO+ graph on left). At first, I didn't know what to make of it. Why should there be a 30w difference between my Normalized Power in WKO+ and Average Power on my Garmin Edge computer? I think the following explanation will answer why.

When you ride outside, there are many factors that affect your ride: wind, hills, accelerations, drafting, long steady grinding, coasting, etc. Because of this variability, Average Power is not a true indicator of your true metabolic demands of your ride. What complicates things even more is that Average Power can include zero power (not pedaling/coasting) or no zero power. Naturally, if Average Power includes zeros you're going to see low numbers like my 170w power reading. If Average Power does NOT include zeros you're going to see high numbers like my 250w power reading. BTW, I programmed my Garmin Edge NOT to include zeros when computing Average Power...which is why the high number.

To account for the variableness of a ride, Training Peaks WKO+ software includes an algorithm which provides a better measure of the true metablolic demands of the ride called "Normalized Power". Normalized Power provides a better measure of the true physiological demands of the ride.

I'll tell you why Average Power (w/ no zeros) computed by my Garmn Edge 500 is NOT a good metric to use. When I'm riding and not pedaling, I'm essentially recovering. Therefore, when I do pedal again..I'm relatively refreshed and able to put the pedal to the metal and keep the power up. Besides, with an FTP of 260w (my current hour power) there is no way that I'd be able to average 250w for 2+ hrs. on my ride today (like my Garmin Edge 500 said I did). Using Average Power (w/ zeros) computed by my Garmin Edge 500 may be a better metric except for the fact that it's demoralizing to ride hard for 2+ hrs. and see that you only averaged a paltry 170w..a power number I usually warmup with on my trainer. BTW, Normalized Power will equal your Average Power on your trainer because you are constantly pedaling. If you Garmin owners don't believe me, check it out yourself. Upload your Edge 500 data into Garmin Connect then Upload it into Training Peaks WKO+ and you'll see the same number for Average Power and Normalized Power.

So, stick with Normalized Power as a metric for analyzing power data..it's a more realistic power number for the work/effort you performed on your ride.

Power ON! Coach Rob

Post-race data analysis

2011-04-27T21:59:00.000-04:00

By now everyone (that races) should have a race or two under their belt. And, there is NO BETTER WAY to improve your performance than to analyze your post-race power data. Your post-race data will definitely point-out your strengths and weaknesses. When I analyze my athletes post-race power data I use Training Peaks WKO+ version 3 software. There isn't a better software package on the market. If you own a power meter..you MUST purchase this software. http://home.trainingpeaks.com/wko-desktop-software/analysis-software-for-training-files.aspx

If you don't know how to use WKO+ software, I highly recommend Hunter Allen/Dr. Andy Coggan's book, "Training and Racing w/ a Power Meter, 2nd ed.". It will not only teach you how to use the software but it will define every metric that your bike computer records. You can buy the book online or at most larger bookstores (like Barnes and Nobel). I have used MANY bike computers and the head unit/computer I recommend is the Garmin Edge 500. Check it out at Garmin: https://buy.garmin.com/shop/shop.do?pID=36728&ra=true

What I like about the Edge 500 is:
a. the size. It's small and the screens are customizable.
b. battery life. I never have to charge it. It actually charges when I connect it to my computer for downloading.
c. color. It used to come in only blue, but now you can purchase it in black..and I believe other colors.
d. waterproof. I even accidently machine-washed it one time and it performed flawlessly afterwards.
e. easy downloads into Training Peaks or Garmin software.
f. GPS capable. It will save your route and allow you to upload it into Google Earth where you can generate an elevation profile of your race/route.
g. ANT+ compatible. It talks to ANT+ power meters, heart rate monitors, speed/cadence sensors, etc.
h. easily transferable to other bikes. The mount is one of the best in the industry.
i. solid. It will take a licking (and keep on ticking) on any bike: Cross, Mtn, Road, etc.
j. the screen. You can see it clearly under any lighting condition.
k. the price. It's priced right.
l. the controls. It's easy to work all controls/button with gloves.
m. etc.. the list goes on.

When you download your race day data..here is what I look at/for AS A MINIMUM (all of these metrics are explained in detail in "Training and Racing with a Power Meter, 2nd edition"):
a. Average HR for the entire race...as well as HRmax (if reached).
b. Average Power for the entire race..usually Normalized Power.
c. Elevation profile. Was it a hilly race..more elevation than normal?
d. 5, 20, 30 and 60 minute power peaks. When? Where?
e. If you got dropped...where..why? Did you burn a match?
f. How many matches did you burn (if any)? More than your matchbook contained?
g. Training Stress Score (TSS) for the entire race.
h. Energy expenditure. Were you properly fueled/hydrated?
i. Weather. Temps in particular. Were you overheated? Was it hot/humid, cold, windy, raining, etc.?
j. Quadrant analysis. Were you in the right quadrant for the demands of the race?
k. Multi-file/Range analysis. I like to compare laps of a Crit or Road Race.
l. Intensity Factor (IF) and Functional Threshold Power (FTP)
m. Comparison from years past of same or similar race.
n. Percentage of Zero Power. You want to sit-in at least 15% of the race. If not, you were probably expending too much energy.
o. Time in power/heart rate ranges. Were you racing at Threshold Power/HR for over an hour?
p. Power profile. W/kg?

All of this data (and MUCH more) is displayed in Training Peaks Software. In addition to this data review, evaluate/assess your race day tactics. Did you successfully breakaway? Did you get gapped on the hills, descents, turns, etc. Were you able to accelerate successfully? Were you blocked-in? Were you sitting-in up front, middle or the back of the pack? Record ALL of this information as it will help you assess your strengths and weaknesses. Train your weaknesses.

BTW, I review the race day data as soon as I can so the race is still vivid in my mind. If you wait to review your data, you may forget important times/points in the race like: when breaks occurred, when you tried to bridge gaps, when you got gapped, when you were out front, when you drafted, etc.

Remember, your race day data is the BEST data to analyze because you're (hopefully) giving it all you have. It will highlight your strengths and weaknesses. Again, all of this data can be saved in your WKO+ software...for post-race review.

Power ON! Coach Rob

Train HARD..and have FUN!

2011-04-23T20:51:00.000-04:00

A lot of times I prescribe workouts for my athletes that aren't really much fun. How do I know that? Because I perform every workout that I prescribe...and a lot of them are just TOUGH workouts. In fact, one of them almost had me puking afterwards. And, I was thinking, if they're NOT fun..then maybe my athletes aren't doing them. (BTW, I purposely have athletes email me their power files for just that reason- a) I want to see if they did them and b) I want to see if they did them at the intensity they should.) And, if they're not doing them..well, they're not going to progress (get stronger/faster) and achieve their goals. And, I think that reflects on me..as a poor coach. After all, it's my job to help the athletes reach their goals faster. Therefore, I believe it's incumbent upon me (and all good coaches) to mix it up and make their workouts fun.

There really is no excuse why you can't train hard and have fun at the same time. If you're not having fun training hard..then perhaps you should alter/change the way you're training. Let's face it..when you train hard, it's uncomfortable. Unless of course you're one of those lucky athletes that have a high Lactate Threshold and/or tolerance for pain. Well, at least for me it's uncomfortable when the legs start burning and your HR is elevated for most of the ride.

So, here's a list of ideas you can institute in your training plan/program to make it more fun when you ride/train hard:

a. If you're short on time, or the weather is not cooperating, nothing wrong with an indoor workout during the Spring/Summer. Also, ride/train with a friend or a group from time to time instead of riding solo. Chatting while riding will take your mind off your aching legs. Definitely find a partner when doing Anaerobic Capacity workouts- share the pain.
b. pick a new training route when you ride. It will spice up the ride.
c. stop if you have to on longer rides and fuel-up..it will allow you to maintain your energy levels. Go ahead and jump on that cookie or pastry. Get some colder fluids. Just don't stop for more than 5 minutes.
d. wear the right stuff. If it's raining, like it was for my 3 hr. ride today, wear a good waterproof jacket and cover your shoes with waterproof covers. There is nothing worse then climbing with cold wet soggy shoes where your feet are swimming around. Dress in layers so if it gets too warm..you can take a layer off. Heat stress will rob you of power/energy...besides making you feel like crap.
e. pace yourself. There is no sense going out too hard on a long ride only to limp home. Finish strong!
f. ride hard one day then take a scenic recovery ride the next day. Or, just take off the next day and do something fun. Riding hard day after day will lead to overtraining and burnout.
g. keep your bike well maintained and adjusted. Nothing more frustrating then going out on a long ride and having shifting problems, brakes rubbing, noisy chain/bottom bracket, etc.
h. treat yourself after the ride. Go ahead grab that beer, pizza, milk shake, cookie, etc..you earned it. Make sure you consume some protein along with the Carbs.
i. relax after the ride..watch TV, better yet, take a nap..again, you earned it.
j. download your training ride, from your computer, and look at all of that hard work. Check out the normalized power for the ride and elevation gain. The harder you rode and more you climbed will make it more fulfilling. Go ahead, pat yourself on the back for all your hard work.
k. if you're really lucky and have the time (and money) get a massage periodically after a HARD ride..or the day after. You earned it didn't you?
l. buy something for your bike or for yourself. You don't have to spend much. Bar tape for the bike, Gu's/Energy bars for the next ride, etc.

Don't lose sight of the best reason for cycling/training..it's FUN! If it's not..make it.

Power ON! Coach Rob

Train with Consistency

2011-04-20T22:30:00.000-04:00

By now, most of you (racers) should have built a good base on which to develop higher intensity training; the same intensity that's required to be competitive during your races. You should have also had at least one race under your belt too. That race, regardless of the result, should help you evaluate your strengths and weaknesses. Train your weaknesses and race your strengths.

Training hard, at higher intensity, will stress your body physically to new highs. Just as important as the hi-intensity training is the recovery period. During the recovery period is when your body will adapt and get stronger...so it's IMPERATIVE that you train hard and rest afterwards. This training cycle is what's called adaptation or super-compensation (see my former blogs on supercompensation). It's this training effect that will make you ride stronger, faster and longer. It's a physiological adaptation. The older you are the more rest you'll need.

But, what I even think is MORE important in your training is your "consistency". You can't ride hard one week then take off on vacation another week- completely off the bike. Otherwise, your body will think that your "hard" week was just an aberration of sorts and maintain its current fitness level. That's why some racers seem to plateau. On the contrary, you can't keep going hard EVERY week or you risk over-reaching or burnout. So, there's a balance that's required. That's why some racers utilize a four-week training block of 3 weeks on and 1 week off...even during the racing season. Except, the off-week doesn't mean "off the bike" it just means an easier lower volume week. You still want to throw in some short hi-intensity workouts and spirited solo or group rides. For your big 'A' event..don't forget to taper so you are fresh for the race.

Ok, so how do you keep this balance and be consistent? For me, I try to enter a practice race at least once per week. Since I live out of a suitcase during the week for business, I enter a practice race on Tuesday Nights in Southern MD. (I drive so it's easy to take my bike. If you fly, rent a bike..I've done it) Some weeks I'll go out with the 'A' guys, the Cat 2/3s and just try to hang on. Other weeks I'll go out with the 'B' guys, the Cat 4/5s, and try to win the race. There are plenty of them around..you just have to look. For you Philly area racers, there is Greater Valley races on Thursday night. That race has it all: Cat 1-5s. The practice race will allow you to try things like: breaking away (if you're strong enough), sitting-in more and conserving for the final sprint, moving through the pack, practicing cornering skills, accelerations, etc. all at HIGH race-pace intensity. The following day is a rest/recovery day- OFF the bike. Heck if you ride/race hard, you won't want to ride the next day. After the rest day, if I'm not entered in a race, I try to find a fast group ride with better/faster/stronger riders. Don't worry about being dropped or hanging on. It's all about the high intensity training..nothing more. Leave your ego at home before you ride. For some of you, finding a fast group ride that challenges you may be a difficult task. So, you may have to drive an hour after work to find such a group..but they're out there.

This is what a consistent, high intensity week might look like:
Monday: Tempo/fun ride
Tuesday: Practice Race or Fast Group ride
Wednesday: Rest/Recovery ride
Thursday: Practice Race or Fast Group ride
Friday: Pre-race Workout (no more than 1 hr.)
Saturday: Race Day
Sunday: Day OFF (go to church, spend time with the family, go fishing, relax read a book, etc.)

If you can't make a Practice Race or Fast Group ride during the week, I like to fit-in my Anaerobic Capacity Workouts with 15 or 30sec sprint intervals. You can do them on your trainer or find a 1/4 mile hill (with an 8-10% grade) in a residential neighborhood. One hour is all you need..including rest intervals. I like the latter since I'm tired of looking at my trainer. Besides, there is no substitute for training on the road..cause that's where you race..not in your basement on a trainer. For me, I increase my FTP at least 20w from April to June with this training/racing schedule...and I'm an old fart. You may see higher increases.

The other thing you MUST keep in mind when training is to ensure your training is "race specific". If you're a Crit racer, a long 3-4 hr. ride is NOT going to help you as much as a shorter hi-intensity ride (1-2 hrs.) that includes sprint intervals. For you road racers that go on group rides, target the hills if you can..because you WILL see them in a race and you want to be prepared for them. Hit em hard and hit em often. Actually, you want to look forward to them in a race...not dread them. Every training session should have a purpose.

For the athletes I coach (and race), I'm done coaching for the year at the end of this month. Why? Because I'm just too busy with work, vacation, my own training, training camps, racing, fishing, photography, spending time with the family, etc. I don't want to cheat you the time in preparing your weekly training schedule. Besides, it's racing season now..and that's how you'll be training and getting stronger..by racing. I'll be checking in with you to see how you're progressing. Just keep it going. The key is consistency! Good luck, ride/race safe...and have fun. Power ON! Coach Rob

2011 Tour of the Battenkill

2011-04-11T23:24:00.001-04:00

The Tour of the Batenkill- for me in three words, not so good. I crashed 9.5 miles into the race on the steeper uphill section of Perry Hill Rd. (And, I was in the middle of the pack..where I thought I was safe.) Actually, I didn't go down..it was 3 guys in front of me that went down and I went crashing into them. I don't know how I didn't go down..but I was lucky enough to unclip one foot and come to a screeching halt on top of one of the guys. I actually jammed/twisted my foot trying to stop so fast. If I had to guess, I'd say the guy in front of me touched wheels with the guy in front of him. That's all it takes. We weren't going fast (I'm guessing 8-10 mph) since we were climbing, but the fact that I had to stop in my BIG ring on a hill was NOT good. I turned back down the hill, shifted into my small ring and circled back up the hill. But, that short 1 minute incident was all it took for me to lose contact with my Masters 50+ group- they were gone.  At that point I pretty much knew my race was over. I had a choice, do I pack it in and ride 9.53 miles back to my car or do I hump it pretty much on my own for the next 54 miles. I chose the latter- after all, I trained hard for 6 mos. for this race and lost over 12 lbs. Besides, I wanted to see/ride the course...and I did.

It was a long day in the saddle..too long in fact that I almost bonked. I was on the road 45 minutes more than I expected to be..but that's what happens when you ride a race pretty much on your own without the benefit of drafting. I looked at my Power Meter data (post-race) and saw that I averaged 220w (normalized power) for three hours and forty-five minutes.  I also averaged 167 bpm for the entire race. That's 86% of my HRmax for close to 4 hrs. (non-stop except for the crash) burning just shy of 3000 calories along the way- with only one and a half bottles of water, one bottle of gatorade and two Gu's/gels that I carried on my bike.

Having said all that, it really was a beautiful day for a bike race. Temps were in the low to mid 60s..clear skies. The wind picked-up later in the race and made it difficult on already tired legs. My Garmin computer said I climbed 4500 ft. I don't know if that is correct or not since the race guide said it was close to 1000 ft. less. All I know is, there was a lot of climbing.   I can see where people say that this is one of the toughest one-day races in America. It's one thing to recreational ride a course like Battenkill and another to RACE it. I think there were 10 dirt/gravel sections of road. As a friend of mine said, "It's a beast".   As a whole I don't think my team (Team Pure Energy Cycling) faired so well on the day. I heard there were a bunch of flats, mechanicals, etc. But, there were some bright spots..Bobby Lea taking 4th place in the Pro race and Jim Ludovici (who I coached) 15th in the Cat 4 race. Great job guys!

I was very disappointed with the day..but that's racing. Thank God I didn't get hurt in the crash..so I'm thankful for that. (I heard there was a crash earlier on in the day on a high speed descent on gravel where they had to med-evac someone to the hospital). I really wanted to place well..hoping it would reflect the hard work I put in over the Winter and my 12 lb. weight loss. Having said that, I did notice I climbed MUCH better than I have before..so that's a plus. The only thing I can do now, is keep it goin' and look for another race where I can hopefully show-off my hard work and weight loss. Until then, Power ON! Coach Rob

Re-assessing/re-evaluating your 2010/2011 training goals

2011-04-07T15:49:00.001-04:00

Back in November 2010, you may recall I posted a blog re: my/your 2011 training goals. In it, I posted a chart that I hoped to use to track three very important metrics: Functional Threshold Power (FTP), Body Weight (lbs) and Power to Weight Ration (w/kg) during my Annual Training Plan.

Just today, I re-assessed my Annual Training Plan based on where I was on the chart. You can see that my goal weight has been achieved. That's right, I lost 12 pounds since November 2011. I'm really proud of myself for that because it wasn't easy with all of the business travel. It takes a lot of self-control and discipline not to eat junk on the road. Where I fell a little short of my goal(s) was my FTP and w/kg. Rather, I fell a lot short. I'm guessing the reason for the shortfall is twofold: 1) I lost some strength in my legs during the weight loss and 2) I over-estimated my ability to increase my FTP 40 watts. (I don't know why I thought that was obtainable..especially for an old goat like me). That's ok, that's the reason you re-assess/re-evaluate your training goals as the season progresses and make more realistic ones. For me, I think a more realistic goal would be to increase my FTP 20-25 watts instead. But, it's still April and to be honest with you the weather has not been cooperating as much as I'd like to get out on the road and ride more. That, and my busy work schedule. So, for now, I'm going to give myself 2 more mos. (until June 1st- my birthday) to increase 10 watts more than where I am now. That should be realistic...and THAT should make me happy. The only thing that would make me happier is if that translated to better race results. Guess we'll see. The good news/thing is..I was able to increase my w/kg..which is already showing in my climbing ability. So, have you met your 2010/2011 training goals? What do you have to do to meet them if you haven't? Power ON! Coach Rob

Racing in the rain

2011-04-07T14:49:00.002-04:00

I believe the older I get the wiser I get. However, I'm sure the younger generation may call "wiser" "softer" instead with regard to training/racing in the rain. Personally, I don't ride in the rain if I don't have to..because I really don't like it..which is primarily why I don't. Think about it, what is there to like about riding in the rain:
a. a steady stream of water pouring into your mouth from the rider in front of you
b. reduced visibility even w/ goggles/glasses treated with anti-fog and water repellant
c. cold/bone chilling rides once you're wet (especially if you stop for even a minute)
d. you can't slow down and brake as well
e. you'll lose traction when climbing steep hills
f. you have a chance of washing out/falling on a turn
g. painted road surfaces are like ice
h. metal bridge grates are slippier than ice
i. you increase your chance of flats
j. the rain gets in your bottom bracket, wheels, computers, etc.
k. drivers on the road can't see you as well
l. your nice clean bike gets all gunked up
m. it's slower riding because of the added weight and resistance
n. etc.

I could go on and on with the list..really, it's not that hard. But, there is probably one advantage to training/riding in the rain that trumps all of the above..and that is: it's the best preparation there is for racing in the rain..when you MUST. I recently queried my friend, and Cat 2 racer, Jason Wood on riding in the rain. Jason rides in all-weather: sleet, rain, snow, heat, cold, etc. Here's what he said re: racing in the rain, "Racing in the rain and mud is more about mindset than anything.  Remember, everyone has the same conditions so if you can enjoy it you will have a mental edge that could help you." I have no reason to believe that statement isn't 100% correct/dead-on.

Here are a few great tips that Jason gave me that I'd like to pass on as well (my comments in parenthesis):

a.  I would definitely wear clear lenses. They fog up quickly though, so I would recommend going to the store and getting some anti-fog stuff to put on the lenses beforehand. (Oh, little advice from scuba diving..spit works pretty good as an anti-fog solution. Just rinse it off after spitting. If that grosses you out, Windex works ok too)

b. If it is cold I would wear a rain jacket, if it is warm I would not. Being wet in a race is only an issue if it is cold. (Every rain jacket that I've ever purchased, including Goretex jackets, make me wetter with sweat than from the rain. So, find one that breathes well..with underarm vents)

c.  Aero booties are great for wet races to keep the feet dry a little longer. If it is really warm I wouldnt wear them, but if it is 50F or less I would likely wear them. (Don't wear the big/bulky winter booties..they'll feel like Frankenstein monster boots when wet)

d. Lower your tire pressure a fraction because of the gravel roads but you dont want it too low because you could end up with a pinch flat. Gravel roads and rain make it a tough decision about what to do about tire pressure. Maybe just go about 10psi lower then you normally do. As long as there has been a good rain to clear all of the oil off the road, cornering on wet roads is no different then cornering on dry roads. Just be careful if it is just lightly raining, because that is when the oil just sits on the road, then conditions can be dangerous. As long as it pours, or at least rains steadily for a while before the start- the corners will be fine.

e. Steep climbs on gravel will likely be easier seated if its wet, dry wont be an issue, unless its REALLY steep then you may have a problem standing. But, one thing I've experienced on gravel, after rain, is some spots get really really soft.  It may feel like you are riding through sand for some sections which takes good power and balance to get through it. Just be patient in it and dont over react in these situations.

f.  I usually keep my bottles open when I'm riding so i dont have to fuss with pulling out the spout when I want to drink. But, if its muddy/rainy I'd make sure to keep them closed when they are on your bike so they dont collect dirt and road debris in them. (Funny, out in Lancaster PA you better have a cap that goes over your water bottle spout or you'll be drinking cow dung for the first few sips when it's raining and you're racing on their country roads. Been there done that.)

g. If you're racing a course like Battenkill, this is the one race I'd carry an extra tube with me- and another CO2. (Oh, I will)

h. Practice riding in the rain when it's warm. Work on cornering. You can go much faster than you think. (Do I have to Jason? ha)

Anyway, Jason is right, the only way to get better at racing in the rain is to practice/train in the rain. Shouldn't be hard to find a rainy day to ride/train in April..so get out there.

Power ON! Coach Rob

Pacing during longer races

2011-04-07T08:05:00.003-04:00

Photo: Graham Watson

For most recreational racers, the choice for weekend racing is either a road race: consisting of five or more 5-10 mile loops through an open suburban setting (such as farm country) or a criterium consisting of upwards of twenty or more 1 mile loops/laps through a downtown business/urban setting (such as a college campus or town/city). The former lasting up to an hour and a half, and latter no more than an hour. What are rarer are the longer road races lasting upwards of 3-5 hours and covering up to 100 miles or more- kind of what you see during the Stages of the Tour de France or what our fellow Ironman Triathletes see during their races. Most recreational cycling racers will never get the chance to race these longer durations because these races are just not offered locally (with any regularity)...unless of course you want to travel out West and race the Furnace Creek 508 or enter the Race Across AMerica (RAAM). But these are multi-day races. For the Pros, these types of races I'm talking about are the "Spring Classics"- some of the toughest one-day cycling races on the planet. But, there is one race that I can think of (that is sort of local for us in the Northeast), that is a "tough" one-day race, and that is the "Tour of the Battenkill" (in upstate New York). This race is open to both Pros and Amateurs although it fills up FAST. For amateurs, the Tour of the Battenkill is a 100km (66 mile) race over paved, dirt/gravel roads with some steep climbs. So, we'll use this race as an example of "how to pace yourself for a long race". I believe proper pacing is THE MOST IMPORTANT aspect/consideration of a long race..followed by nutrition which is a very close second. This blog will actually help me review/remember what to do and what NOT to do before and during the race..since I'll be racing Battenkill this weekend. I can tell you right now, if you do NOT pace yourself correctly on a race like this..you WILL blow-up (bonk, whatever you want to call it) and your results will NOT be pretty and you definitely won't meet your goal. Before I talk about pacing, let me give you my Top 3 tips on other things you want to be cognizant of before and during a longer race:

1. Equipment- The first thing you want to make sure of is that your bike, accessories (tubes/tires/etc.), power meter, HR monitor, computer, watch, etc. are working properly and you have fresh batteries installed. The last thing you want is a battery going out in your Power Meter or Head Unit/Bike Computer during a long race..at least that's the last thing I want failing since I rely on it so much. Check your tires for cuts/abrasions/etc. Also, give your bike a good cleaning..and inspect all parts for rust, cracks, cable fraying, etc. days BEFORE your race..so you have time to replace/repair a part if need be. Again, the last thing you want during a long race is a mechanical. If you break/bust a cable..you're pretty much done for the day. Don't forget to lube everything AFTER you clean your bike. Also, if it's a "hilly" race like Battenkill, make sure you have something like an 11-27 cassette on the back wheel instead of a 12-23...or move to a Compact Crank. Sure, you may be able to grunt/power it up the steep hills with a 12-23 but it will come at a cost- an energy cost. We'll get into that more later.

2. Nutrition (and hydration)- As I said before, proper nutrition is a close second (in my book) consideration for longer races. If you don't fuel (and hydrate) your body properly..it WILL fail. i.e. you WILL bonk..and game over. Don't rely on Food Stops for your energy requirements. Remember, there are volunteers working this area that have absolutely no idea what you want or what you need..so be as self-reliant/independent during the race as you can be. Carry some gu's/gels and make sure you have at least one bottle of gatorade/accelerade on your bike at all times.

3. Clothing- This may sound rather benign a consideration..but I put it right up there with equipment and nutrition. Why? Because if you don't wear the proper clothing you're either going to "overheat" which will reduce your power output during the race, or you will be "chilled/cold" which will rob your body of energy..because it's spending too much time trying to warm your extremeties. Also, be prepared for the rain..especially in the Spring since it rains just about every other day. Do you have clear rain glasses treated with a water repellent? Do you have a good rain jacket that will keep you warm while letting heat escape? Do you have shoe covers to prevent your feet from getting soggy/wet?

Ok, now on to pacing. As I said before, I honestly believe that "pacing" yourself properly is the most important consideration while racing a longer race and achieving your goal. Why? Go too hard..and you WILL bonk regardless of whether you're properly fueled or not. Go too easy..and you're NOT going to keep up with the pace necessary to place well or (again) achieve your goal. Pacing yourself correctly is also "sitting-in" and conserving energy during the fast flat-sections of the course as well as sitting (vs. standing) during long steep ascents thus conserving energy. Remember, when you ride in long races everyone is pretty much given a (hypothetical) full-tank of gas at the start. Hit the accelerator too hard at the beginning of the race and you're going to run out of gas. Run out of gas..and you're done for the day. So, back off. Sounds easy huh? Well, here's where pacing becomes an art and a science. If you don't hit the accelerator (at all) early on in the race, you risk being dropped from the group/pack. If you're separated or dropped from the group..guess what? No benefit of sitting-in and conserving energy/fuel later on. And, trust me, if you get dropped early-on in a 100 mile race..and you have to ride alone..it's going to be one long/painful ride to the finish line- ESPECIALLY if it's a windy day. So, how do you know when to hit the accelerator and how much to lay/stay on it? Good question. That's why I said that pacing is both an art and science. And, it's the "art" part that you only learn through experience. I like to use a pack of matches to explain/describe the "art" part. Everyone starts a race with a pack of matches. Except, not everyone has the same number of matches. My book/pack may contain 5 matches..yours 8 or possibly only 3. Burn too many matches..and you're out/done/fini for the day. You need to know how many matches are in your pack. Again, not everyone starts with the same number of matches AND you need to know when you can burn them. The "science" part I leave up to my Power Meter. My Power Meter (PM) is pretty much the ONLY tool I use for pacing. (I always wear a Heart Rate monitor as well, but my HR monitor is more of a tachometer for me..it tells me when I'm redlining and when I should back off the throttle a bit). The PM will help you pace yourself by establishing a "ceiling" of sorts on both the flats and the ascents. I know that when I'm riding the flats at Threshold pace I can ride at least an hour at 250 watts (my FTP) and hours at 200+ watts. And, I know for steep ascents, when I'm riding at VO2max pace I can ride for 5 minutes at a time in the 300+ watt range...WITHOUT blowing-up. Additionally, your PM will calculate your energy expenditure during the ride which will allow you to estimate your kilo-calorie consumption to keep properly fueled.

I bet you (a beer) that if you asked either Hunter Allen or Dr. Andy Coggan, the authors of "Training and Racing with a Power Meter" what they believe is the single most important function/purpose of a PM for racing..they will both answer- PACING. I haven't bought a beer yet. If you're racing Battenkill this weekend, like I am, be aware of your pacing. Most importantly, race safe and HAVE FUN! Cheers Rob

Power ON!

The Spring Classics

2011-04-02T23:38:00.000-04:00

Each Spring a series of one-day bike races in Western Europe helps define the leaders for the upcoming season of professional cycling. These races are usually held in everything but the best of conditions: cold, mud, rain, cobblestones, steep hills, etc. These are the legendary "Spring Classics" which have been run for a hundred years or more.

Tomorrow, April 3rd, 2011 is the Tour of Flanders. The Tour of Flanders is noted for its rough conditons: steep climbs and cobbled roads combined with normally cold and rainy weather to create a miserable racing experience. Held in Flanders, Belgium, this race draws thousands of fans. If you've ever been to Belgium in the Spring, as I have, you'll know that it it typically cold and rainy..making for a tough day of bike racing.

In the USA the Spring Classics have caught on in popularity as well- although not as legendary/famous as the Western European races. Next weekend is the "Queen of the Classics" in the States- the Tour of the Battenkill held in Battenkill Valley, NY. It is one of the toughest one-day races in America. The course contains steep hills, dirt/gravel roads, and typically wet conditions. Just yesterday, the Battenkill Valley received over 6 inches of snow..which will make for wet/muddy roads on race day next weekend. The race had over 2000 registrants in the first 24 hrs. this year..and seems to get bigger (and better) each year.

For those of you that don't race, Kermesse Sports (run by my friend Brian Ignatin) hosts Spring Classics local to Bucks and Hunterdon Counties. These are not races..they are challenging rides (that some race). For 2011, Brian has scheduled 3 rides: Hell of Hunterdon, Fools Classic, and Fleche Buffoon. The Hell of Hunterdon was last weekend, the Fools Classic today, and the Fleche Buffoon in two weekends (following the Tour of the Battenkill). You can register for the Fleche Buffoon at Bike Reg. You can find more information on his website: http://flechebuffoon.com/

If you don't think you can make one of Brian's rides..why not create your own Spring Classic. Just today, I made up my own Spring Classic of sorts. (Actually, for me, it was a warmup ride for next weeks Tour of the Battenkill). It was a 1 1/2 hr. ride that included 5 dirt road sections (that were muddy w/ potholes), nearly 2,000 ft. of climbing, etc. The good thing, for me at least, was the temps were in the mid 50s.

If you've never ridden your bike on dirt/gravel roads, you really don't need a cyclocross bike or mountain bike. A road bike with wider (durable) tires is all you need. I prefer Continental 4 season tires that are 25mm wide. What I like about riding on dirt/gravel roads is picking the smoothest/fastest line around potholes, mud, stones, etc. It's kind of like skiing moguls..where you need to pick the best line for the smoothest/fastest run without getting thrown around. What I don't like about riding on dirt/gravel roads, however, are the washboard bumps that send shocks up my spine (a spine that already has two herniated discs). But, a good set of eyes will help avoid such shocks.

The weather is finally starting to feel like Spring with temps exceeding 50F...and periodic rain. So, get out there and ride some of the dirt/gravel roads in your area. It's great training for summer riding..especially if you ever get caught out in the rain.

If you want a copy of the course I rode today (shown above), send me an email and I'll send you the GPS file. Have fun! Power ON! Coach Rob

Sometimes you just have to ride/train when you can NOT when you want!

2011-04-01T08:06:00.005-04:00

For me, riding/training/racing on a bike is a good way to stay healthy, keep in-shape, be competitive, enjoy the outdoors, etc. It's also a good excuse to keep my weight in-check. If I were single and could afford it, I'd probably move to San Diego where I could be outdoors all year round training/riding/exercising. Especially after this brutal Winter in the Northeast.

With my busy work schedule (during the week) and extracurricular activities on the weekends, I pretty much ride/train when I can NOT when I want. Additionally, the older I get (and probably wiser I get) I refrain from riding outdoors on the road when the temps dip below 40F or if it's raining. Why? Because I just don't enjoy it..that's why. I'd rather train indoors during inclement weather. Besides, if you don't enjoy something in life..why do it? That just doesn't make sense to me...seeing riders outside in the cold looking absolutely miserable. Unless, of course, you know that some of your races might take place in temps below 40F and/or raining. For you, that is good training...and a definite motivational boost on race day.

So, for those of you that have crazy work schedules like mine where you live out of a suitcase during the week and the weekends are either spent: travelling w/ the family, photographing, coaching or officiating, fixing the house, or whatever...RELAX and just fit what training you can in-between. The point is, why beat yourself up for something you can't control. Instead, learn to work training into your busy schedule. I like to take my bike with me when I drive on business travel. If I can't ride outside on the road after work, or race, I'll setup the bike on the trainer inside the hotel room. If I fly and can't take the bike..I'll resign to the fact that I have to use a local gyms spin bike..or even worse, use the hotels recumbent bike. (BTW, most hotels have recumbent bikes for fitness bikes instead of upright trainers). Just this past week, I had to use a recumbent bike at both Hampton Inns that I stayed at- one in Maryland and one in Virginia. I'm not crazy about recumbent fitness cycles..but it's better than nothing. (BTW, that's me in the photo at the Hampton Inn Fitness Center (if you can call it that). I shot the pic into the mirror with my iPhone. Notice my laptop propped up on the bike stand w/ my Battenkill DVD playing).

When you line up for your first race of the season..feel good knowing you've done everything in your power to train the way you needed to train to prepare for the race. And, let the race result be what it is. If you do well..AWESOME..if you don't, no worries..you did what you could..and you can't be disappointed with that. Now, on the other hand..if you just blew-off your training because you were either too lazy to do the work..or just felt like doing something else with your free time..I don't feel sorry for you. But, you have no one to blame other than yourself. That's what's so nice about cycling racing. Your race result is normally a function of how much work/training you spend in the off-season.

My last piece of advice for those of you that are preparing for one-day events, whether it's the Tour of Battenkill, a Grand Fondo, Cyclosportif, Ironman event, etc...in the weeks leading up to the race..RELAX. This is the time to start tapering-off NOT trying to get that last minute 5 hr. hump-fest of a ride in. For one, it's only going to lead to some kind of injury, but more importantly, it's also NOT going to do you any good- performance wise. There are bunch of reports out there (written by the PhD weenies of the world) as well as real-life proof that workouts within two weeks of your event will NOT improve your performance. In fact, most injuries that I hear about occur within the weeks leading up to big races. That's because the athletes feel they have to get that last minute hard effort in to ensure a good race day performance.

So, train when you can..and make the most of it. Most importantly, have fun with it. Isn't that why we do it? That's why I do. Power ON! Coach Rob

Assessing your Winter Training Program?

2011-03-21T11:31:00.001-04:00

The warm mid 70 degree temps last Friday should tell you that Spring/Summer is near. In fact, today is the first day of Spring..yeah. Too bad it doesn't feel that way...especially if you woke up to the brief sleet/snow shower like I did this morning. Regardless, Spring is here..and Summer is right around the corner..and that means..RACE SEASON is ON! If you're not eyeing up your first race..you should be. Because, regardless of how well (or hard) you trained this Winter the tell-tale sign of a good/successful Winter Training Program is your first race result. If you already raced, how did you do? Did you place well? Did you get dropped? How was your endurance? How was your power? How was your speed/accelerations? Your first race is a good time to assess your strengths and weaknesses. You want to continue working on your weaknesses. If you're like most racers..your power will be adequate but your speed and endurance will be lacking. That's ok. The endurance will come when the weather gets nicer and there is more daylight to train after work and you get those longer rides in on the weekend. And, if you have a good training plan..you should be starting to work on developing your Anaerobic Capacity (AC)..that is your sprint speed, accelerations and power. For AC work, I like to find a hill in a residential neighborhood that is approximately a 1/4 mile long with an 8% grade. I like to do my 30s intervals on the hill and use the remaining 3/4 mile of a loop to recover. For increasing my Power, I like to find a longer hill that will take me approximately 3-5 minutes long to climb. I do hill repeats until I can no longer maintain my VO2max power. Each week, or other week, I like to see if I can add one more climb. On theweekends, I like to get a "hilly" 3-4 hr. ride in..and include some sprints along the way.

If one of your goals was to lose weight over the Winter (like mine), you should be nearing that goal. You do NOT want to be losing weight during the racing season...because usually with that weight loss..you're going to lose some power. I already observed that this Winter. I lost 11 lbs. from November and dipped below the 170 lb. mark for the first time since High School. Yes, High School. I feel much better..especially climbing. But, I do know I lost some of my power..which is evident by my last FTP test. However, I didn't lose much..maybe 5-10 watts or so. That is an acceptable trade-off in my opinion..especially since a 12 lb. weight loss equates to nearly a 10% power gain when climbing. That is, if I required 300 watts to climb a given hill in 3 minutes..it's only going to take 270 watts to climb the same hill in 3 minutes. So, the net effect is about a 20-25 watt power increase over last year. I can already tell I'm climbing better than I did last year. I don't feel like I'm as gassed after reaching the top of familiar climbs.

So, get out there and race. If you don't race, join a fast group ride. Who cares if you think you are ready or not. Don't worry about your placing or getting dropped in a race or group ride. Just use the race/ride to assess your Winter Training Program. Start working on your weaknesses BEFORE your 'A' priority races. There's a long warm/hot summer ahead of us with plenty of time to get stronger/faster. Your training should also start mirroring your races and becoming more "race specific". That is, if you're signing up for a Crit...start working on your sprint/acceleration training. If you're signing up for a longer Road Race..make sure you get out on the longer rides on the weekend and upping the pace/effort.

Good Luck this year! Power ON! Rob

2011 USA Cycling Rulebook

2011-03-21T09:39:00.003-04:00

Here's the link for the 2011 Rulebook. Please read it. Knowing the rules will work to your advantage. Trust me. http://www.usacycling.org/forms/USAC_rulebook.pdf Here is a rule you should know, especially if you race Criteriums that relates to the Free Lap Rule, Rule 3D5 (d): A rider granted a free lap must re-enter the race before the final 8km of the race.

So, lets say your Crit is advertised as 60 min. long instead of laps (like the Collegiate races). After a few laps of the race, the officials will average the time per lap. That's why you'll see the lap counter at 00 for the first few laps of your race- the officials are computing the number of laps remaining. If your average time per lap is 3 min. long you will most likely be doing 20 laps +/- 1 lap. If the Crit loop is 1.1 miles long, that means you'll be racing a total of 22 miles. 22 miles x 5280 ft./mile= 116,160 ft Divide that by 3.28 ft/meter= 35,414 meters Divide this number by 8000 meters (8km) and you get 4.4 laps. That will be the cut-off for a free lap. I believe the officials will round that off to either 4 or 5 laps.

If your average time per lap for the first few laps is 2.5 min (for the same race) that's 24 laps instead of 20 laps you'll be racing. 24 laps times 1.1 miles per lap = 26.4 miles. That translates to 5.3 laps. Therefore, your cutoff for a free lap will be either 5 or 6 laps. Oh, and that's 5 or 6 laps left in the race that the "leaders" see. So, if you're 1/2 mile behind the leaders and you flat out and see 5 or 6 on the lap counter (which is clearly displayed just past the finish line) then there are no more free laps. Hope this makes sense. If not, email me: mullerrj@comcast.net So, in general, for a 60 min. race with a 1.1 mile loop and an average speed of 2.5 to 3 min. per lap you're looking at anywhere from 4-6 laps remaining until you no longer get a free lap for a mishap. BTW, "mishap" is defined as a mechanical or crash. See your rulebook for definitions.

If you race mostly USAC Crits the races are advertised by laps. i.e. Cat 1/2/3 race is 27 laps long regardless of how long it takes to complete a lap. For that, you just multiply the number of laps times the distance per lap. If it's a 1 mile lap, that's 27 miles...or 5.4 laps until no more Free Lap is granted.

Also, if you're a Crit racer and there is a pit area in the race- USE IT! I can't tell you how many riders flat and don't have a spare wheel in the pit area. You get a Free Lap for a flat. It's ok to use a "team wheel" that's in the pit area. Just make sure your team is aware of this. You don't want to steal a wheel that your teammate thinks is earmarked for them. Mark your wheels with a piece of paper, or tag, or anything identifying it as yours. The pit area gets crowded with wheels. After a while they all look the same. It would help to put your name and telephone number on the tag that you can easily pull off. Some teams put a label/sticker on the wheels. I can't tell you how many wheels are left in the pit area after a race. I could start a business selling them on eBay..I'm serious. And, be sure you know how to quickly change a wheel in the pit area. The Official in the pit area is NOT a mechanic and does NOT have any obligation to help you change a wheel. Yes, they may hold your bike for you while you change a wheel but they are NOT going to do it for you. And, you don't have all day to change a wheel..just one lap. If you don't know how to change a rear wheel..or don't think you can change it quickly enough..you can always put a spare bike in the pit area. A rear wheel change should NOT take any longer than 30s..if it does, practice at home. The pit Official will hold your bike or spare wheel while you change your flat. When changing a rear wheel remember to shift your gears to the lowest gear and open your brake pads to make it easier to remove the old wheel and install the new wheel. Not only is it easier to change the wheel it's easier to get back into the race and up to speed in a lower gear.

The last thing you want to make sure of is the placement of your bib number BEFORE the race. PLEASE make sure it's on the correct side and is shown clearly to the Officials. If they can't see your number you won't get placed correctly. And PLEASE do NOT crinkle or fold your bib number. If you do, it makes it harder for the Officials to see it. And trust me, you don't want to make it hard on the Official or you could be misplaced. Besides, crinkling the number will not make you more aero. If you want to cut down on a flapping bib number, put more pins in it.

Know the rules...it may save your race one of these days. Power ON! Coach Rob

Another reason to get outside and ride!

2011-03-14T00:09:00.002-04:00

You may think I'm nuts after you take a look at the photo I attached to this blog and read the title. Doesn't make sense..does it? Get outside and ride so you can encounter flooded roads like the one pictured here? (BTW, that was River Rd. on Saturday less than 1/2 mile East of Ferry Rd. near Lumberville, PA. I'm sure there are a lot of other places like it along the Delaware River after the recent hard rains.)

The reason I think it's important to get outside and ride when conditions are like this is because you never know if/when you have to race in conditions where there is a lot of crap in the roads and the roads are still wet. (Granted, you won't have to ride through 4 ft. of water on a flooded road like the one pictured..ha) Race organizers/promotors do the best they can to ensure the course is clean/clear..but I've encountered races where there was STILL "junk" in the road leftover from a storm that wasn't removed.

The last stage of todays Paris-Nice race also made me think about riding in wet conditions. Is that the reason why Thomas Voekler won the last stage today? Did he have more experience riding in wet conditions than the rest of the peloton- which allowed him to descend FASTER than anyone else? Bob Roll seemed to suggest that. (Or possibly because the peloton let him win since he's French..ha)

Do you know how your bike handles on high speed descents when the roads are wet- not to mention your brake pads and rims? That could be the difference between winning a race and finishing in the pack.

Here's another reason to get outside and ride- regardless of the conditions. Today I rode for 3 hrs. in the cold and wind. How do I know that some of my races this year won't be in the same conditions? I don't. Some will be cold..windy! I think riding in cold windy conditions makes you more conscience of your bike position. How keeping an aero position can help cheat the wind. And, how wearing the proper clothing will keep you at the correct temperature. Dress too warm..and you're going to overheat and lose power. Dress too light..and besides freezing your a$$ off- your body is going to burn too much energy trying to stay warm.

The racing season has officially started...so get off that indoor trainer and make each training ride count outside. You never know if you're going to have to race under less than ideal conditions. Besides, riding in crappy weather (including the rain) will give you confidence to ride under any condition come race time..it will give you an edge over riders that never ride in such conditions. Trust me!

Power ON! Coach Rob

Get outside and RIDE!

2011-03-08T07:12:00.000-05:00

I don't have to tell you the days are getting longer and the fact that it's Daylight Savings Time (DST) this weekend. So, don't forget to set your clocks 1 hour ahead before you go to bed on Saturday Night. (Oops, I just told you.) More importantly, if you want to be competitive this racing season...you MUST get outside and RIDE!

Trust me, there is no substitute for riding outside. There are things that you just can't replicate on an indoor trainer such as: handling skills, balance (unless you train on rollers), environmental factors (wind, rain, temperature, humidity, etc.), steep ascents/descents, drafting, dodging traffic/animals, etc. Plus, I don't know about you...but after 1 hour of riding on an indoor trainer- I'm DONE! I couldn't even imagine riding 2 hrs. on a trainer. I'd rather ride 2 hrs. outside in 30 deg F temps then ride over an hour inside at 70 deg F on my trainer.

If/when you do go out and ride, remember to do it slowly/progressively. It does NO GOOD to go out and ride HARD for 3+ hours on your first ride. Build up to your long rides. I normally start with 2 hour rides on the weekend and up the time 1/4 of an hour each week. (10% volume increase each week) So, in four weeks I'll be up to 3 hours for my long ride. I also start to increase the intensity of the rides as well. I may start out with a pure Tempo/Endurance ride for the first two weeks followed by more Sweetspot pace rides. I don't normally ride more than 3 hours because none of my races are longer than 3 hours. I see no benefit of riding 4-5 hours if my races are only 3. And, I like to ride at the intensity/pace that I know my races will be...which is why I always ride solo on my long rides or with stronger riders that are ALWAYS pushing the pace.

If you're a Criterium racer/rider, relax, there is still time to improve your VO2max and Anaerobic Capacity Energy Systems. i.e. Sprint and acceleration workouts. That's because those systems develop more quickly than the Aerobic/Endurance Systems..which take months if not years for some to develop properly. BTW, if you're a strict Criterium racer...there's no need in my opinion to be riding 3+ hours on the weekend. You'd be better off going out HARDER for an hour on your training rides. If you race both longer road races and the shorter Criteriums..you have to mix it up and do both. And, if you do Time Trials as well..guess what? You better be putting some time in on your Time Trial bike. If you want to get better at Time Trialing..then you have to spend time time trialing..simple as that.

What it basically boils down to is the "Principle of Specificity". The Specificity Principle simply states that training must go from highly general training to highly specific training. The Principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. So, put down your XC Skis, Mountain Bike, etc. And, start reducing your sessions in the gym lifting weights, doing lunges, squats, etc. To be a good cyclist outdoors, you must cycle outdoors. And more specificly, if you're a road racer you have to start training like one. If you're a Criterium racer, you have to start training like one. Time trialist..same deal. If you do it all, then you have to train for it all. That's why, up until this date, I haven't bought a Time Trial bike yet. Because, I know if you/I want to be good at Time Trialing you have to ride your Time Trial bike..NOT your road bike. Yes, there is a difference- primarily the position on the bike.

So, get out and ride. In addition to the days getting longer, they're also going to be warming up. Besides, if you continue to ride indoors..you'll never see beautiful looking female riders like the photo above..ha (Sorry ladies, I'll make it up to you with a good-looking male rider on a future blog).

Power ON! Coach Rob

Tour of the Battenkill 2011...are you ready?

2011-03-07T22:42:00.001-05:00

I can't believe it's only a month away- the Tour of the Battenkill. For me, it's been a long time training for this event. I actually started training the end of November...FAT and OUT OF SHAPE. I'm serious, I weighed 181 lbs. and my FTP was probably a paltry 220w. I was too embarrassed to even attempt an FTP test at the time..let alone physically do one. With 33 days to go, my weight is now down to 172 lbs and my FTP is a respectable 255w. (Well, respectable for me anyway.) My goal weight on April 10 will be 167 lbs. and my goal FTP is 270w. I think I can get there.

With 4 weeks remaining until Battenkill, my next two weeks are going to be "hell weeks". They will be weeks of hi-intensity interval training at Threshold and VO2max. I won't be doing any Sprint workouts, in preparation for Battenkill, because the race is an endurance race- not a Sprint. I won't have to worry about Sprinting. My race goal is to finish as close to 3 hrs. as I can averaging 20 mph. I really don't care how I do in my Masters 50+ category. I race against myself...not others. Sure, it would be nice to podium in my age group..but as long as it's Cat 1-4 in the Masters 50+..I really can't count on even being close to the podium. All I'm going to do is try to pedal as hard/fast as I can for 3 hrs. and hope I see a Finish Line...ha. After 2 weeks of grueling training, I'm going to start my taper...so I'm in form by Battenkill.

Although I'm a member of Pure Energy Cycling Team, I will be travelling with my wife to Battenkill- instead of the team. We're going to be staying in Bennington, Vermont and making a long mini-vacation weekend out of it. I won't be travelling back home until the Monday after the race...and after the traffic. It will be more comfortable and enjoyable- for me anyway. I'm looking forward to a fun relaxing weekend. Not to mention the big a$$ steak dinner AND dessert I'm going to have AFTER the race.

If you're racing Battenkill yourself, and you're on schedule (with your goals)- kudos to you. It's been a tough Winter to ride (outside) and I'm sure anyone competing at Battenkill this year from the Northeast will be in the same boat. That is, they will be behind schedule a bit. No despair, it's early. Besides, you don't want to be peaking in April anyway- with the road race season just starting up.

Good luck to everyone competing in this years race. Hope to see you at the start line on April 10th in New York. And, hope you meet your goals. Actually, hope to see you at the finish line..with a beer in my hand.

Power ON! Coach Rob

The road racing season has begun..do you know the rules?

2011-03-07T07:34:00.001-05:00

Yes, sports fans, the road racing season has begun for some of us. In fact, I just officiated my first race (Eastern Collegiate Cycling Conference) of the season- this weekend. As an official, I worked both the pace car and in the pit area. What I can tell you about the College kids, other than they are a tough bunch that ride hard (and sometimes crash) in any weather, is that a lot do NOT know the rules. Especially when it comes to the pit area and the "free lap rule". BTW, here is the 2011 USA Cycling rulebook. Please download the .pdf file and READ IT! http://www.usacycling.org/forms/USAC_rulebook.pdf

So, let me give you my 2 cents on the "free lap rule" which I believe is one of the most misunderstood and even abused rule (by some) in the book. And, this is NOT just for the College kids benefit..it's for yours. Here is what the rulebook says about the "free lap rule":

3D5. Free Lap Rule. Riders shall normally cover the distance of the race regardless of mishaps and must make up any distance lost on their own ability unless a free lap is granted for mishaps. A free lap may be granted for each mishap subject to the following rules unless the official race announcement states that no free laps will be allowed. On courses shorter than 1 km (.6 mile), two free laps shall be allowed for a given mishap.

(a) Bicycle inspection and repairs must be made in an official repair pit. If announced in advance by the Chief Referee, riders are permitted to cut the course to get to a pit, but only while the free lap rule is in effect. Either an official following vehicle shall transport riders to a single repair pit, normally near the start/finish line, or riders must proceed to a repair pit in accordance with Rule 3D2. If no following vehicle is used, there should be repair pits at intervals of 1 km around the course.

(b) There must be a referee stationed in each repair pit to determine if the mishap was a legitimate one and if the rider is entitled to a free lap. The referee must keep track of all riders who are granted free laps and submit a written report to the Chief Referee at the end of the race.

(c) A rider who is granted a free lap must return to the race in the position held at the time of the mishap. A rider who was in a group shall return at the rear of the same group the next time around. A rider returning to the race after a free lap shall be ineligible for sprint prizes for one lap thereafter.

(d) A rider granted a free lap must re-enter the race before the final 8km of the race; after that point in the race a rider in the pit is losing ground on the field.

Before I discuss this rule, I have to give you the definition (from USA Cycling) of the word "mishap" which you see underlined several times above. According to USA Cycling, a mishap is:

1A15. A mishap is a crash or a mechanical accident (tire puncture or other failure of an essential component). However, a puncture caused by the tire coming off due to inadequate gluing is not a mechanical accident, nor is a malfunction due to miss-assembly or insufficient tightening of any component. A recognized mishap is a stoppage that meets the above conditions. An unrecognized mishap is a stoppage where the above conditions are not met.

A broken toe strap or cleat is a mishap. A worn or misadjusted cleat or toe strap is not a mishap. If more than one toe strap is used on a pedal, breakage of one is considered a mishap. Any mishap not immediately inspected by an official is unrecognized.

Ok, so you're asking: "how's this affect me?". Well, if you race in Criteriums that have a wheel pit area (and an official) you'll have a free lap rule in affect. Therefore, if you're smart, you'll want to put an extra set of wheels in the pit area in case you flat. If you do flat, which is the most common use of the pit area, either ride in a forward direction or dismount and walk/run backwards to the pit area. Do NOT ride backwards on the course. If you create a dangerous situation in doing so, you will be DQ'd. Yes, you can cut the course to get back to the pit area in some situations. But, regardless of where you are on the course..the officials will see you if you have a mishap..trust me. We have radios and EVERYTHING is seen and communicated. When you enter the pit area the pit official will assess your mishap to determine whether you get a free lap. You just don't show up, pop a new wheel on and go. Once your tire/wheel is changed (by you..remember the officials aren't mechanics), and the official grants you a "free lap", the official will then insert you back into the race in the position you held prior to your mishap. Yes, the officials know where you were in the race..they know where EVERYONE is on every lap of the race. Trust me on that. For you tubular tire guys/gals, if you show up to the pit area with a flat due to your poor gluing job..you will NOT be granted a "free lap" (at least not by me). You can, however, change your wheel and chase once your wheel is changed.

One last thing...PLEASE make sure your bike is in "good mechanical" condition prior to any race. That's for your safety and the safety of others. Just this weekend a water bottle came flying off a bike in a race- in its bottle cage. Nothing happened to any of the riders- luckily. My advice is to have your bike checked by your local bike shop BEFORE the race. And, be careful when transporting your bike to the race that you don't bang anything (like a derailer) out of adjustment. (Been there done that). Required mechanical adjustments don't constitute a "free lap" during a race.

In fact, what I would do is wash/clean your bike at home before the race season starts. Get rid of all that Winter dirt, salt, grime, etc. Inspect your bike for cracks, scratches, loose parts, etc. Then, take it to your LBS for an adjustment and further inspection. While it's there, have the mechanic clean/lube your chain if you haven't already done it. (Your LBS mechanic will appreciate working on a clean bike.) Ride on your bike for a day or two BEFORE your race to ensure it shifts smoothly etc. and the tires are seated properly (if you put new tires on). Race day is NOT the time to realize your bike is not shifting right or to discover a pinch flat or unglued tubuler tire.

Good luck this racing season. If you have any questions re: the rules, email me. I don't have all the answers but I am in contact (weekly) with folks that will have the answer. Be safe and HAVE FUN! Coach Rob

Are you training and recovering properly?

2011-02-28T09:55:00.001-05:00

I attended the Philly Endurance Expo this weekend. If you didn't know anything about Multi-sports this is/was the place to be this particular weekend. I could tell the Expo doubled in size since last year the moment I walked in the door. Does that tell you something about the popularity of Triathlons these days? You think it's big now, wait until Lance (yeah the guy that rides bikes) gets back into them. I say gets back into them because a lot of people don't know that's how he (Lance) got started- he was a triathlete. Anyway, kudos to High Road Cycles and Liberty Sports Mag for putting on a great show.

I normally don't go to these Expos, however, to see what the exhibitors have to sell (or should I say get RID of)- I go for the seminars. For me, it's all about learning something. Like last year, I attended Dr. Michael Ross's seminar. I think Dr. Ross's seminar topic last year was "VO2max testing". This year, it was about "Muscle Fiber training". Regardless, I think he used the same slides..ha. But, the important "takeaway" from this years seminar (that I want to share with you) was one particular chart/graph showing the training/recovery effects that lead to increased fitness on the bike. I don't have this chart, so I decided to create my own (above) in MS Paint.

From the chart (above), you can see that there are 3 different training/recovery profiles an athlete can follow: 1) where the athlete either trains too hard and/or doesn't get enough recovery (red line), 2) where the athlete does the same easy training workout every day and gets the same amount of rest/recovery (black line) and 3) where the athlete trains adequately (proper volume/intensity) and gets just the right amount of rest/recovery (green line). As athletes, I think at one time or another, we follow all 3 profiles by accident or design. If you follow profile 1 (red line) it's either because you trained too hard or didn't get enough recovery...or worse BOTH. If you follow profile 2 (black line), you're the typical recreational cyclist that ONLY goes out on a training/group ride twice a week. If you follow profile 3 (green line) you're doing it just right. And, to do it right, it's a fine balance between training easy, hard and too hard as well as too much rest, not enough rest or just the right amount.

What's important to note (by the profile/graph) is the long term effect of proper/improper training. If you continually follow the red line profile you can see that it leads to "overtraining" which can actually hurt your training MORE than doing nothing at all. You can see where this would lead to a decreased fitness level. If you follow the black line profile you can see where the same ole ride (2x/week) really doesn't do anything to improve your fitness level. That's why some riders NEVER seem to get stronger/faster. It's because they're either not training hard enough or they're getting TOO MUCH rest/recovery..or worse BOTH. If you continually follow the green line profile you can see that it leads to "ideal" training where your body enters a period of "supercompensation" which is an increased level of fitness where it surpasses the intial baseline fitness level (see graph below for supercompensation). This is how you want to train to optimize your time. Remember, your body adapts to the load imposed on it.

So, how do you "follow the green line"? Following the optimum (green) line is both art and science. The "art" part comes with knowing and listening to your body. i.e. how you feel and how well you recuperate after training. The "science" part is knowing which workouts will optimize your training time...as well as knowing what you can do to speed-up recovery time AFTER a hard workout. (a topic for another blog)

Power ON! Coach Rob

Lake Placid Training Camp

2011-02-28T08:26:00.001-05:00

If you want to get into great cycling shape this summer (whether you're a Tri guy/gal or road racer), now is the time to make plans for Memorial Day Weekend Camp in beautiful Lake Placid, NY. This will be my 4th (successive) year coming back and have to say that Lake Placid is an AWESOME place to stay and train. It's just a great atmosphere. Great weather. Good restaurants and lots of athletes training in the area. There is plenty of climbing on the IMLP route. If you want more climbing, you can do the Whiteface Mtn climb...all 8 miles and 8% grade (average) of it. It's the Alpe D'Huez of the East. I did the climb one year and couldn't walk the next day (granted I have two herniated discs in my back and was trying to keep up with Rick Fesler and Todd Wiley). This camp is for Triathletes and Cyclists and their families, friends, etc. Plenty of things to see and do when you're NOT training.

If you're interested, contact Todd Wiley at toddpwiley@comcast.net or myself mullerrj@comcast.net Or, you can go to http://www.twileysports.com/ and print out the registration form and mail it back in. Don't wait, this camp WILL fill-up FAST. There is limited space.

Average Power vs. Normalized Power

2011-02-21T11:18:00.000-05:00

I'm often asked, "what's the difference between my average power for a ride vs. normalized power?".    Before, I answer that question I need to define each term.

Average Power is computed by taking the power readings over the entire ride and dividing it by the number of readings..usually at 5s intervals. So, for example, if our ride is 60 minutes (3600 sec) long, our computer is taking 720 readings. As you might expect..those 720 power readings during a hilly ride may be 400w one minute and 200w the next. Actually, they may be 400w one second and 200w the next. And, if you're not pedaling..the power readings will be 0w (at least they better be or your Power Meter is out of calibration). So, your computer displays average power, after an hour of riding, by summing up all those 5s intervals and dividing by 720.  Now, one thing I'd definitely check on is if your computer (whether it's a Garmin Edge, Saris Joule, etc.) computes average power including zeros (0w) or not. I know with the Saris/Cycleops computers you have an option to include/exclude zeros. I always exclude zeros because I only want to know what my average power is when I apply force/speed to the pedals during my rides.

Normalized Power  is computed with a complicated algorithm which takes into account the variability of your ride such as: wind, coasting, drafting, accelerations, uphills, downhills, long steady grinding, etc. Normalized Power is a better indicator of the true metabolic demands of your ride than average power. Basically, it's the wattage you would have averaged if you had pedaled smoothly for the entire effort/ride- the power that your body "thought" it was doing. Normalized Power provides a better measure of the true physiological demands of a given ride than does Average Power.

Normalized Power is therefor a more accurate way of quantifying the actual intensity of the ride. i.e. how hard the ride was. Personally, I like NP vs. Average Power because NP is ALWAYS higher..haha. At least for the hilly rides I go on they are. (You'll notice that on steady trainer efforts NP=Avg. Power) I've included an example ride from a recent trip to Red Rock Canyon in Las Vegas to show you the difference btwn NP and Avg Power. You can see on the first climb of the day, there were moments where the road either leveled off or even descended for 100 yds. or so. I can tell you for a fact I was either NOT pedaling or soft pedaling during these short periods. i.e. I was recovering...ha. The same with the descent. During these periods, the cycling computer (iBike PM in my case) was computing both Normalized Power and Average Power. My Average Power for the entire ride was 197w. (not very high for a 2 hr. ride) That does NOT include zeros (0w), since I told my iBike not to include those in its calculations, but what it does include is soft-pedaling during the flats or descents where the watts were probably around 100w or so. (I think my top speed was 40+ mph..and I know I passed at least 3 cars on the way down the mountain..haha.)   You can see that the Normalized Power for the ride was 231w. (which is more representable of a TOUGH 2 hr. ride- at least for me it is... more respectable too.) BTW, that WAS a tough 2-hr ride for me and I felt like sh$t for the most part. I'm not sure what it was but I'm sure it had to do with the following: very windy/cold day, the altitude (close to 5000 ft), jet-lag, steep climb at points, my FAT A$$, heavy rental bike, etc. (nice list of excuses huh? hey, I'll be the first to admit I'm no power horse).

Hope that answers the question. In the future, keep tabs on both numbers and see if there is a BIG delta/difference or not. You'll generally see the biggest deltas on hilly rides. Power ON! Coach Rob

Endurance Expo this Weekend

2011-02-20T20:50:00.001-05:00

Don't forget to attend the Endurance Sports Expo this weekend, February 26-27, at the Philadelphia Expo Center, Oaks PA. (That's AFTER you get your morning training ride in.) I'll be there at noon on Saturday. If you see me, stop by and say hi. I'm usually walking around the exhibitors. I'll be attending the seminar at 2pm w/ Dr. Michael Ross. Dr. Ross ALWAYS gives good training/workout advice. Dr. Ross is one of my mentors along with Dr. Andy Coggan. Both know what they're talking about re: Exercise Physiology- especially as it pertains to performance cycling/running/etc.

BTW, you can buy your tickets online for a discount. $6 vice $10 at the door. Just type in this discount code when ordering: lsm2off

Power ON! Coach Rob

How much (post-workout) rest/recovery is enough?

2011-02-15T08:57:00.004-05:00

What a lot of athletes don't realize is: the amount of rest you receive AFTER a workout is equally as important as the workout itself. But even I wonder, at times, how much rest is adequate for my muscles to be ready/fresh for the next workout? Before, we answer that question I think it's important to note what goes on physically within your muscle DURING and AFTER your workout.

During a high-intensity workout, you are actually damaging your leg muscles. That's right- damaging. That sounds counter-productive doesn't it? Oh, I think I'll go for a hard bike ride and damage my muscles. Maybe "damaging" is a little harsh a word. Perhaps, microscopic tears to muscle fiber membranes and protein filaments, or tears to connecting muscle tissue, is more palatable? Regardless, the point is..when you ride HARD you are breaking-down muscle fiber membranes. Your body's natural response to repair this break-down or damage, is to send more blood flow to the area. With that increased blood flow to the area, you get inflammation...and with inflammation you get soreness (tiredness) in your legs. (Physiologically, there is a lot more going on inside your muscle that contributes to muscle soreness during and after exercise). Muscle cells repair and regenerate themselves in the days that follow intense exercise, and they get stronger in preparation for performing the activity again. After this recovery process, the muscles function more efficiently and are more resistant to damage. This process is known as "adaptation."
Proper rest and nutrition (post-workout) will help repair the damaged muscles more quickly and get you back training sooner than later. Proper nutrition AFTER a workout consists of ingesting a 4:1 ratio of Carbs to Protein as soon as your ride (or training session) ends. (For proper nutrition BEFORE and DURING exercise see my prior blog on Nutrition). This ingestion, within 20 minutes of the end of your ride, will promote carbohydrate (glycogen) and protein synthesis within your muscles.

But what about proper rest, how much is enough? Sorry, but I have to give you the classic answer on this (which most PhD weenies give) and that's: it depends. It depends on how hard you rode, how long you rode, what you ate before, during and after you rode, your age, your fitness level, your body's natural ability to recover, etc. If you train/race with power, the good Doctor (Dr. Coggan) explains this very well with the concept of Training Stress Score (TSS) in his must-read book: Training and Racing with a Power Meter. TSS quantifies the overall training load. TSS takes into account both the intensity and duration of your ride/race/training session. I'm not going to get into TSS in any more detail, because I'm sure I could write a book on it myself, but just remember that you would score a TSS=100 if you rode at your Functional Threshold Power (FTP) for 1 hour. Here is Dr. Coggan's recommendation on the impact of Training Stress on Fatigue:

If TSS                            Intensity                      Recovery Status
<150                              Low                             Recovery is generally complete the following day
150-300                         Moderate                     Recovery complete by the 2nd day
300-450                         High                             Some residual fatigue may be present after 2nd day
>450                              Very High                   Residual fatigue lasting for several days

For those of you that don't train/race with a Power Meter, I'd say the average (2 hr.) group ride will net you a TSS of 90-125. (Remember, a TSS=100 is 1 hour at Threshold) A Cat 4 road race will net you approximately 125, a fast paced (6 hr.) century ride= 200+. These are just estimates. And remember, everyone is different. The Tour Pros can race every day, for 21 days, with a TSS exceeding a TSS of 300(ala Le Tour de France) and STILL get stronger. (No wonder they all take illegal drugs or blood dope..ha.) Seriously though, these guys are elite athletes and some of the strongest riders in the world. So, there bodies can endure this type of load. Besides, they have some of the best Ex Fizz's (like Dr. Allen Lim) with them on Tour to ensure they are getting the proper nutrition and rest- not to mention post-race massages (which definitely help in muscle recuperation/repair). If I were to race just one Stage of the TDF, I'd have to rest a full week before I was able to ride again..let alone walk the next day.

The best advice I can give you regarding proper rest/recovery is to keep a training diary and try to identify patterns. i.e. note that you always perform well after 2 days of moderate riding/training leading up to a race or that you don't perform well if you take a complete rest day before a race. My diary is kept on Training Peaks WKO+ software. It's got a record of my TSS for each ride and also includes a helpful metric called Training Stress Balance (TSB). TSB could be renamed "Form" in the equation: Form=Fitness + Freshness, where Fitness is the result of load or training stress and Freshness is the result of rest. To be in "Good Form" (which you want to be come race time) you want a good balance between Fitness and Freshness. If you're Fit but not Fresh (you've been riding hard for a week straight without a rest day) you're probably NOT in Good Form. Likewise, if you're Fresh but NOT Fit (you've been sitting on the couch watching TV for a week without riding) you're probably NOT in Good Form either. I can look at my TSB in Training Peaks software and tell you whether I'm in Good Form ready for a race.

Proper rest and proper nutrition is the key for quick recovery. Make sure you're getting proper nutrition BEFORE, DURING and AFTER your training/racing..and make sure you're getting adequate rest. If you're unsure as to HOW MUCH rest you REALLY need..it is better to error on the "more rest is best" side.

Power ON! Coach Rob

On the road again..

2011-02-14T06:59:00.000-05:00

No one sang it better than Willie. But, that's what I was singing (in my head) on Saturday during my first road ride (on my road bike) outside in a looooong time. I froze my ass off (still plenty left unfortunately) but still enjoyed the time off my indoor trainer. I can think of as many benefits as riding indoors as I can outdoors..but when it comes right down to it..there is NO SUBSTITUTE for riding outdoors. (The principle of specificity tells us that.)

Saturday, in my area, was cold and WINDY. It's the wind that I noticed more on my ride than the cold. In fact, on one 3 mile stretch of Rt. 29 (River Rd.) in NJ I looked down at my speedometer and I noticed I was doing 25 mph while ONLY averaging 200w. Now, that's some tailwind. On the return trip, same route, I was only going 15 mph averaging 200w. Now that's some wind resistance...resistance you don't get on the indoor trainer. Sure, you can always increase resistance on the indoor trainer but that's not the point. The point is, there may be races this year where the wind will play a BIG part in a race and you better know how to deal with it. What do I mean by that? If you don't ride with a Power Meter how would you know how to pace yourself into the wind? If I didn't have a Power Meter on my bike on Saturday when I was riding into the wind, I probably would have ridden at 275w+ (not knowing) to try to maintain at least 18 mph avg. Doing that for 15-20 minutes would have surely worn me out for the remainder of the 2+ hr. ride. Instead, I kept my power at 250ish watts and accepted whatever speed that would bring.

Pacing, in my opinion, is one of the BIG advatages of training/racing with a power meter. You can use your PM to not only help you when pacing yourself into the wind (like I did on Saturday) but you can use it to help pace yourself on climbs. I don't know how many riders I've reeled-in on group rides in the hills because stronger riders just didn't know how to pace themselves up a hill. Naturally, they weren't riding with Power Meters. I usually make it a point to say something to these "stronger" riders when I see them at the top. I know it pisses them off for them to hear me say, "wow, you guys sure hit that hill hard at the bottom". Hey, I could have said, "you guys sure blew your wad on the lower half of that hill..I passed you like sh$t standing still at the mid-point". But, I didn't- I'm a nice guy.

Power ON! Coach Rob

Tabata Training

2011-02-10T09:02:00.005-05:00

If I've coached you before, you know that I'll routinely throw some Tabata Intervals into your annual training plan. If not, and I'm coaching you now, you'll see them sooner than later. If you've never heard about Tabata Intervals before, check out this link: http://www.weightloss-hq.biz/exercise-reviews/tabata-training-best-fat-burning-workout.html It does a pretty good job of explaining what Tabata intervals are and their benefit.

If you check out the hyperlink above, you'll see the words "weight loss" and "fat burning" in it. That's because, in addition to Tabata intervals being a great interval workout on the bike for developing your anaerobic energy system, Tabata intervals are a great way to burn some fat and lose weight. And, you can do Tabata intervals on just about any aerobic exercise machine like an elliptical trainer, rowing machine, stairmaster, treadmill, etc.

I've been trying to lose weight for two months now and my body just doesn't seem to want to shed the lbs. Actually, what is happening is from all my cycling workouts..including resistance training at the gym...I'm actually burning fat and replacing it with muscle. That's a good thing really..but not totally. That is, I still need to shed the lbs. otherwise I'm still carrying excess weight up hills. That excess weight is what is keeping me from hanging with the svelter riders. Sure, my leg muscles are stronger (so says my power meter) but I'm thinking (and hoping) I can still gain leg strength while shedding lbs.

I have EXACTLY 2 months until my first race of the year- Battenkill. That's ONLY 8 weeks away. My goal for this race is to have a power to weight ratio as close to 3.5 as I can get it. That's an FTP of 265w divided by my goal weight in kg (167/2.2). My goal for June is a power-to-weight ratio closer to 4.0. Right now, I'm on track with my FTP but my weight is 177 lbs...10 lbs. more than where I need to be.

With my back against the wall (only 8 weeks to lose 10 lbs.), I have no other option than to start two-a-day workouts. A morning workout consisting of Tabata Intervals on an elliptical trainer (which I have at home and at hotels when I'm on travel) and an afternoon/evening cycling interval workout. I'm hoping the Tabata Intervals in the a.m. on an empty stomach (glycogen depleted) will jump-start my engine into burning fat/calories. (I'm already counting my calories and reducing fat and simple carbs from my diet.)

I'll keep you posted on my progress and let you know how it's working. Not because any of you really care, but, maybe some of you need to do the same thing? If not, you're lucky. I'm really not enamored at getting up at 0600 and busting my a$$ on the elliptical trainer for 20 minutes. But, you gotta do what you need to do to achieve your goals. It makes it that much sweeter/fulfilling when you reach your goal. And, it makes it easier on Race Day..knowing that you worked your tail off in preparation for the event..regardless of the race result. Power ON! Coach Rob

The Next Level

2011-02-09T21:50:00.002-05:00

The new buzz-words or phrase in cycling right now seems to be- "the Next Level". Everyone is talking about how to get to the Next Level. Even my mentor, Hunter Allen, recently wrote a blog/bit on his interpretation of it. In short, what Hunter believes is holding cyclists back from getting to the "Next Level" is their Functional Threshold Power (or watts). For me, I believe that's half of it. I believe the other half is their Weight (or kgs). Therefore, it's the w/kg (pronounced watts per kg or power to weight ratio) that is holding cyclists back. That is why if you follow my blogs, on a regular basis, you'll see that half of my blogs are related to power and the other half are related to nutrition/dieting.

I'm pretty sure every serious cyclist knows what their FTP should be in order to reach the "Next Level". If not, I highly recommend you get an FTP test. Email me the results, I will tell you if your power is enough to reach the Next Level. (BTW, I perform FTP tests routinely on my Lab Quality Computrainer for $75, $50 for the athletes I coach and FREE thereafter for coached athletes). But what about your body weight? Do you know what your optimal body weight should be for your height, age, sex, event, etc.? Will losing 10 lbs make you a better climber? Would gaining 10 more lbs (of muscle mass) make you a better sprinter or give you more endurance? According to Matt Fitzgerald, author of "Racing Weight" (for endurance athletes), surveys at the Society for Behavioral Medicine in Montreal, Canada and published in the Annals of Behavioral Medicine revealed that 74% of respondents (that were endurance athletes) labled themselves as "concerned or very concerned" about their body weight. So, it's just NOT the pros that are concerned. (I think the other 26% were either VERY lean athletes or didn't understand the value of optimal body weight and its affect on sports performance.) I share the concern of the 74% because I know the importance..especially for cycling performance.

So, how do you compute your optimal body weight? Unfortunately, there isn't a weight test that I know of (unlike an FTP test for measuring power) for determining your optimal body weight. But, there is a formula derived by Matt Fitzgerald (see below), that will compute your optimal body weight if you know your current body fat percentage and optimal body fat percentage. (BTW, the average bodyfat for a competive male cyclist ranges from 5% to 15%. Elite/Pro athletes average between 5-10% and recreational athletes between 10-15%.) If you're of the less-scientific mindset, and don't feel like determining your body fat percentage, there is a simpler method- like looking at a full-length mirror with your speedo on...for FREE. I'm serious, that's all you need. One look at those love handles, double chin, protruding gut, fat a$$, etc. will tell you that you need to lose weight. If you look in the mirror and see what looks like a skeleton with skin wrapped around it..chances are you need to gain a few pounds of muscle.

Here's how Matt Fitzgerald, author of "Racing Weight", computes optimal body weight:
a. weigh yourself in lbs.
b. determine your current body fat percentage and subtract this number from from 100. Multiply this number by your weight in a.
c. Take the number in b. and divide it by your optimal lean body mass percentage. This is your new optimal body weight.

For me (and my current goal weight):
175 lb. (current) bodyweight x (100%-16% body fat)= 147
147/(.88 lean body mass)= 167 lbs (optimal body weight)

Note: I use the skin-fold caliper method for determining body fat percentage.

So, you want to get to the "Next Level"? Then, up the power and lower the weight (to your optimal body weight) to maximize your power to weight ratio. Power ON! Coach Rob

V (for Victory) Intervals

2011-02-08T14:42:00.002-05:00

I've always wondered what makes the "best" interval workout. Is/was it one that: a) was fun b) hard c) worked a specific energy system or d) all of the above? To this date, I'm still not sure. Because, some of the best interval workouts, in my opinion, are NOT very fun at all. Anyone that has ever done Tabata intervals for the first time knows what I'm talking about. Or, if you've been one of the lucky few who have actually been able to do 3x20s at Threshold.

Many of you know, in particular the athletes I coach, that my two favorite interval workouts are 2x20s at Threshold and 5x4s at VO2max. However, even if you work up to these intervals on a weekly basis, they are VERY hard and can often become boring (and not very much fun) over time. On the other hand, I do what is "proven" to work for the masses whether I like it or not. I'm not one to follow any of the Mickey Mouse (cycling) workouts you see posted on the internet (or in person) that consists of jumping off the bike, doing some pushups, running around the house, and mounting your trusty steed again. Don't laugh, I've seen and heard of similar workouts. Although, having said that, I'm always looking for new interval workouts to try out. I haven't been able to find one lately that appeals to me, therefore I designed my own.

In an effort to "spice-up" my ATP, I designed a new interval workout I call V-Intervals that I think meets my criteria for a good/productive interval. I call them such because when you look at the Power Profile it makes the shape of the letter "V"- plus I like V for Victory. You can see from the power profile on the chart the three V's. I performed 3 intervals. I'm hoping to build up to 5- in time. They look easy, but they are NOT. Try em. Tell me what you think. Here is the workout:

W/U: 10 min. L2
M/S: 1 min. at L5
         1 min. at L4
         1 min. at L3
         1 min. at L2
         1 min. at L1
         1 min. at L2
         1 min. at L3
         1 min. at L4
         1 min. at L5
         2-3 min. RI btwn sets
         Repeat 2-4 more times
C/D: 5 min. at L2

If you do three V-Intervals, like I did in the chart..it will take you exactly 45 minutes. If you want to make the V-Intervals harder, skip the L1 effort (at the bottom of the V) and reduce the Rest Interval (RI) between sets to 1-2 minutes max. V for Victory- I like it. If you have any favorite Interval Workouts, email them to me and I'll post them to this blog. Power ON! Coach Rob

The (not so) skinny on Carbohydrates

2011-02-03T20:42:00.002-05:00

There are two types of Carbohydrates: Simple and Complex. Most of your carbohydrates should come from complex carbs, not simple. (But, then again, not all simple carbs are bad for you) The latter is absorbed fast, giving you short term energy, whereas complex carbs give you long lasting energy and will help you feel full. The classification (of carbs) is based on the chemical structure and reflects how quickly sugar is digested and absorbed.

I like to use the analogy of a burning fire when describing the body's response to the ingestion of carbs. Throwing newspaper on a fire is what happens when you ingest simple carbs..you get quick high energy but it doesn’t last very long. Throwing a log onto a fire is what happens when you ingest complex carbs..you get a slower but longer burn/energy supply. For proper nutrition/health and weight maintenance, and particularly for an athlete in training, you want to keep the fire burning slowly and evenly all-day long.

Simple carbohydrates are also called simple sugars and are chemically made of one or two sugars. A simple sugar can be just what the name implies, the sugar in your sugar bowl. Things like candy, syrups, and soda are also straightforward examples of simple carbs. They are absorbed quickly.
Believe it or not, simple carbs also include healthy foods such as fruit and milk. These are better sources of simple carbs because they contain vitamins and fiber, and also important nutrients that your body needs, like calcium.

Complex carbohydrates are also known as starches and are made of three or more linked sugars. Grains such as bread, pasta, oatmeal and rice are complex carbs, as well as some vegetables like broccoli, corn legumes such as kidney beans and chick peas. They take the longest to digest. Foods such as oatmeal, vegetables, and grains will give you the energy you need. Keep in mind, sugar releases chemicals that promote fat storage. When you are eating sugar, try to make it after a workout as this is when it is most useful to your body. In a perfect world all of your sugar intake should come from fruits and veggies, and other natural foods such as milk.

FYI, 55-60% of your daily diet should consist of Carbs. You may need to consume more during hi-intensity training and definitely during the racing season…sometimes upwards of 70%.

You do not need 'added' (refined/processed) sugar in your daily diet. Sugar from corn syrup or table sugar adds no nutritional value whatsoever. You may be wondering, of the Carbs I ingest, how much (Simple Carbs) Sugar should I intake daily? According to Jorge Cruise, author of Belly Fat Cure, 15 grams maximum of sugar per day. That by the way, is hardly any sugar at all. Here’s just a sample of the amount of sugars that are in the foods/drinks you may consume during the day:

1 cup of 1% milk (simple carbs)- 12g of Sugars.
1 bowl of Honey Nut Cheerios- 12g of Sugars
1 10-oz Dunkin Donuts Coffee w/ cream & sugar- 12g of Sugars.
1 Yoplait Light Yogurt contains 15g of Sugars.
1 PowerBar Energy Bar contains 28g of Sugars.
1 cup of Breyers All-Natural Vanilla Ice Cream- 30g of Sugars
1 Mountain Dew Soda contains 31g of Sugars.

If you ate/drank all this in one day, which is not unheard of..you'll be ingesting 140g of Sugars...that's almost 10x the recommended daily intake. I'll bet you the average kid ingests at least this much per day. No wonder our kids are obese and/or overweight with a high incidence of diabetes. Remember, if/when you ingest simple carbs (such as the ones on this list) your blood sugar (glucose) levels will rise signaling your pancreas to secrete/produce insulin which will move the glucose from the blood into tissues/cells (also fat cells). And, guess what? Once glucose is converted into fat, there is no chance of it being converted back into glucose. The only way to rid the body of this new found stored fat, is to metabolize/burn it off via exercise. No better reason to stay away from the simple carbs as far as I'm concerned.

Power ON! Coach Rob

Cycling Nutrition Part II

2011-02-02T07:59:00.006-05:00

Last week, I posted a blog on Cycling Nutrition. In that blog, I discussed the importance of Carbohydrate intake not only during competition but during endurance training.

Here's a chart I came across that depicts your body's fuel useage during continuous exercise. What the chart/graph doesn't show is the intensity level. I'm assuming this is moderate such as the bike leg of an Ironman competition. Why am I assuming that? Well, if it were low intensity (continuous exercise) you could probably reserve muscle glycogen levels and burn primarily fat for fuel. If it were high intensity your body would be burning more glycogen/glucose and you probably wouldn't even make 2 hours (let alone 4+ shown).

What's interesting to note from the graph/chart is that your muscles only provide 50% of your total fuel (glycogen) when completed carb-loaded, your blood glucose 10% and fat reserve 40%. As exercise continues you can see that muscle glycogen levels drop. At the 2 hr. mark, your muscles are only providing approx. 30% of your body's total fuel useage. However, your blood glucose levels actually take up the slack and provide more (around 15%) fuel for exercise than it did at the start. After the 2 hr. mark you can see that if you don't consume any carbs during exercise (i.e. Gu's, Gatorade, food, etc.) that your blood glucose levels will start to tank. At the 3 hr. mark, your blood glucose levels will start to dip below 10% of your total body's useage. By the 4 hr. mark, your blood glucose levels will have tanked (in addition to your muscle glycogen reserve). This is the point where you "bonk". Exercising beyond this point will not only be difficult but detrimental to your health). Now, if instead at the 2 hr. mark you ingest some carbs (liquids act quicker), you will stave-off the dreaded "bonk". However, you can clearly see that regardless of how much carbs you ingest, you can NOT restore muscle glycogen levels to their full/orginal state. That's because your body can't process the intake of carbs quickly enough and your muscles need a rest (so to speak) to clear out the high acidity and repair themselves before glycogen resynthesis.

The most important takeaway from this chart/graph, I believe, is to ensure that BEFORE you start your long endurance training (or racing) that your Carb levels are topped-off to the max. You want your muscle glycogen levels maxed out as well as your blood glucose levels. Plus, anything you can do to spare muscle glycogen levels- the better. That is, ensure you're consuming Carbs during endurance exercise and/or train your body to utilize Fat for energy during low to moderate intensity levels. Problem with the latter is, it's NOT that easy to train your body to utilize fat for energy rather than Carbs. Well, it's not that it's not that easy, it's actually counter-productive to your workouts and NEVER recommended during racing season. Because to do so, you'll have to starve your body of Carbs so that the only choice it has is to consume Fat--and Protein. Be forewarned however, that if you increase exercise intensity on a Carb depleted body your body will start utilizing Protein for fuel- and I don't even want to begin to tell you how counter-productive (dangerous) that is. Plus, if memory serves me correct from my Exercise Physiology studies, you can't burn Fat without the presence of Carbs..another reason NOT to try to target Fat alone for fuel useage.

Note: Glycogen depletion will happen MUCH faster if the intensity level is increased. Instead of muscle glycogen being depleted at the 4 hr. mark (shown above) it could happen at the 2-3 hr. mark.

Power ON! Coach Rob

Crunch-Time

2011-02-01T08:16:00.003-05:00

Yes, that's a picture of Capt. Crunch..one of my favorite breakfast cereals as a kid (if you can call it a cereal..more like a sugar fix). Don't know why I thought this was a fitting image for this blog...but here it is..ha.

Anyway, it's Crunch-Time..at least I think it is if you're a cyclist and your cycling racing season starts in April. According to most dictionarys "Crunch-Time" can be defined as: "A critical period of time during which it is necessary to work hard and fast".

What I believe makes February a "critical period" for a racer (cyclist) is the fact that you only have two months to get your butt in shape for the start of the racing season. That's 8 weeks of cycling training. That's 8 weeks to drop some weight (if that's a goal). And, if you're not starting to "work hard" as the definition implies, you ought to start NOW! By working hard, I'm talking about ramping up the intensity of your interval workouts.

For me, February is the time to start parting ways with my indoor trainer that I've been married to since November and getting outside with more regularity on the weekends. I said "start parting ways" not "divorcing". I won't dump the trainer until April when the days get longer and I have enough light to get a ride/workout in after work. There is still plenty of hi-intensity interval workouts that need to be done on the indoor trainer in the month of February and March. And, lets face it, if you live around me..we're still not out of the woods yet with respect to the weather..regardless of what the most popular groundhog in the world has to say tomorrow.

I'm not a fan of indoor trainer workouts when compared to doing them outside. However, it's a heck of a lot easier to control the intensity of a workout indoors- especially hi-intenstiy workouts. Plus, if you're time-crunched like I am, it's a helluva lot easier to get a workout in. Only problem with indoor workouts vs. outdoor is the power drop. In fact, my power is approx. 10% lower inside on the trainer when compared to outside (there are many known factors for this- one being the temperature.) BTW, ALWAYS have a fan running during indoor interval workouts. I have to keep reminding myself of this fact (power is lower inside vs. outside) when I see paltry power meter numbers displayed on my computer during indoor interval workouts.

One last thing regarding indoor interval training workouts..especially now since it's crunch-time and I'll be upping the intensity of my indoor interval workotus. I'll be the first to admit they are NOT fun! That is, if you do them at L4 or greater intensity. That's why I do everything in my power to make them less painful. Here are a few things you can do to spice up your indoor interval workouts:
a. share the pain with a friend. Invite a bud over your house. You'll be less apt to quit a workout.
b. enhance the view during your workout. Pop-in a DVD of a popular cycling race. Watch TV!
c. enhance the listening. Make-up a good iPod playlist for interval training.
d. use a fan, and make sure the room temp is cool and you have a couple towels- 1 for you, 1 for the bike.
e. hydrate often, especially before, during and after the workout.
f. fuel yourself properly. Ensure you have the proper glycogen stores BEFORE you start your workout. Poor energy level= poor workouts. Don't forget to get some Carbs and Protein in you system immediately upon finishing your workout.
g. record your effort. Again, you're less apt to quit on something you're recording for later analysis..especially if you're going to email the file to your coach for analysis.

So, take Capt Crunch's advice. Yes, that's what he does..he gives good advice. (And you just thought he was a breakfast icon promoting his cereal?). That is, get on that bike of yours and start ramping up the intensity of your workouts and training hard...racing season is right around the corner.

Power ON! Coach Rob