Tapering for the BIG Event

Ok, you've got a BIG race coming up and you're wondering how much/how little training you should do with the remaining days. Train too much up until the event and your legs will be tired, train too little and you'll be stale. But, what is too much...or too little? To peak for the BIG event, you want to reduce your training volume the week before but maintain the intensity. So, if you've been averaging say 200 miles per week on the road, cut it down to less than half of that..around 75 miles per week. Continue doing interval training because that will help retain muscle enzymes that help you process lactate. This type of taper combines rest with intensity. It allows recovery but encourages speed. Fast riding will also allow your neuromuscular system to stay accustomed to going fast when you ask it to go fast during the event.

Say you have a 40k TT coming up. If so, do 5 min. intervals at race pace intensity (L4/L5). If you're doing a shorter TT or a Crit, do 3 min. intervals instead. Remember, you don't want to do too many of these intervals. You're just trying to give your legs a wake-up call without tiring them out.

Here's a sample pre-week interval workout for a 10 mi. TT I have coming up. Don't forget to warm-up for at least 15 minutes prior to the intervals:
Day 7- 5x3 at L4/L5
Day 6- 4x3 at L4/L5
Day 5- 3x3 at L4/L5
Day 4- 2x3 at L5
Day 3- 1x3 at L6
Day 2- 30-60 minutes of easy riding at L2/L3
Day 1- Race Day

Go Fast! Good Luck! Have Fun! Coach Rob

Burning a Match

We all know what burning a match is...we did it as kids. Didn't we? At least I played with matches as a kid...hahaha. And, we all know what a matchbook is right? If you don't, that's the paper/carboard jacket that all of the matches are held in place with. And, there are a certain number of matches within this matchbook. There could be 3, 5 or even 20...but nobody has an infinite number. Sorry Lance, not even you.

So, what's this have to do with cycling? Well, every cyclist has a matchbook with a discrete number of matches in it. When you're done all your matches..you bonk...game over..end of race day...especially if you burn them prematurely. Question is: how do you know how many matches you have in your matchbook? Equally important question is: how do you know when you burned a match? I'll answer the initial question first: the best way of knowing how many matches are in your matchbook is through hard training and/or racing experience. The answer to the second question is: you can tell if you burned a match based on the following chart:

All you have to know is your FTP, and you can determine what a burned match is for different durations. Pretty nice/easy eh? For more information on, "What is a Match?" refer to Allen/Coggan, "Training and Racing with a Power Meter".

Derby Ride- May 25th at 0900

Our next D-Town Derby Ride is this Sunday, May 25th at 0900 leaving from Cold Spring Elementary School. (See details on CB Velo Blog for more info) Hope to see you all there!

2008 Philadelphia Amateur Time Trial

Join me on Saturday, June 7th, 2008 in Philly for the "2008 Philadelphia Amateur Time Trial". You can register online with BikeReg.com The TT is a flat out/back course on West River Drive starting at the Philadelphia Art Museum. The distance is 8.4 miles and all categories included. Starting time is 0730. If the Category listing on their flyer is any indication of proposed starts it is: Men Cat 5, Cat 4, 40+, 50+/60+, Cat 3, Pro 1/2, Women then Juniors. Start times will be posted one week prior to the event at: www.tristatevelo.com

The event is hosted by Tri-State Velo Club and is a Commerce Bank Official Event. It's also a PA Cycling Association BAR Event.

Online registration will close at 11:45 pm on Wed, June 4. There is NO day of registration!!

Contact me if you're thinking of going, or already signed-up. mullerrj@comcast.net

Lake Placid Ironman Training Weekend

Just got back from a weekend training in Lake Placid. I'm not participating in Ironman Lake Placid in July, but I had an AWESOME time training with those that were. The weather was PERFECT, food/drink good, and the company even better. If you're interested in joining me and TWiley Sports next year, drop me an email and I'll tell you more about what we're planning...which will be bigger/better I'm sure. Here are some pics from this years weekend:
http://www.pbase.com/mullerrj/lake_placid

Pre-Race Prep 101

I thought I'd give you some tips on how I prepare for races...specifically my next race which is tomorrow, Sunday April 20 in Harrisburg, PA. It's a 20k Time Trial. Here are my Top 10 tips:

1. The first thing you want to do is check to see when your start time is. For me, it's early 7:42 a.m. to be exact..bleh. The last thing you want to do is miss your start time...or your warmup.
2. What time do I need to be there? Well, the shorter more intense efforts require more warmup time. So, that would be at least 60 minutes for me (incl. registration, bike setup, dressing, etc.)..everybody is different. I HATE BEING RUSHED FOR A RACE!
3. Where is the race? Find directions and print them out. If your'e a geek like me, you have a GPS so program it now, don't wait. I ALWAYS recommend printing out maps ahead of time, even if you have a GPS..cause if your GPS goes tits up..you're lost. Hey, it's happened to me!
4. How long does it take to get there? For me, from my home in Doylestown, it usually takes 2 hrs. to Harrisburg. Always check to make sure there's no traffic delays or construction enroute. Ok, so that's 2 hrs. to get there, and 1 hour warmup with a 7:42 a.m. start time. So, I'd have to leave my home at 4:42 a.m. That's LEAVE at 4:42 a.m...not get up at 4:42 a.m. I'd have to get up at 4 a.m. then drive for two hours..bleh.
5. Well, I'm not getting up at 4 a.m., so in this case, I decided to get a room tonight/Saturday night. Red Roof Inn, Harrisburg- $54/night AAA rate. It's a room..what can I say. Write the confirmation number down and telephone number.
6. Ok, got your directions, booked your room now what? How about your equipment? Bike all setup? Got your helmet, gloves, shoes, kit, glasses, booties/bandanna, etc? Got all your nutritional items: Gu's, Power Bars, Accelerade/Gatorade, Recovery Bars, Food, etc. for the race and after? Tire pump? Tools?
7. How about money, waiver and your racing license? Did you fill your car gas tank? You don't want to have to stop if you don't have to. Clean the windshield? Oil ok? Tires?
8. Got your cell phone? (Hard to believe anyone leaves without it these days) How bout clothes and a towel for the ride home? Relaxed? The day before is NOT the time to get in a last minute workout.
9. How about a trainer to spin on before the race? I used to laugh at guys that did this..but now, I think it's a great idea...for various reasons. Especially when you can't ride the course ahead of time. How about an iPod w/ some crazy tunes to get you pumped up while on the trainer?
10. Ok, you think you're ready..and you have all your stuff..now what? Do you know the course? Have you ever ridden it? If not, DEFINITELY try to get out and ride on it in advance..even if it's with your car. If you can't, I HIGHLY recommend you check out the course with Google Earth. Google earth will show you the elevations so you know EXACTLY where the hills are. You don't want to be surprised on race day. I even print the course from Google Earth.

By the way, this is all easier if you go with a group..because you have people to bail you out if you forget something, or if you get lost, have a mechanical, etc. Heck at my last race, three cars got stuck in the mud and had to be towed out. Unfortunately, I don't know anyone from my area going to this Time Trial..so I'm on my own. If you got any OTHER tips I missed, please email me and I'll include them: mullerrj@comcast.net

HAVE FUN...GO FAST!

Getting dropped on the hills?

Have you gotten dropped lately (on the hills) during one of your recent group rides or race? Don't despair you're not alone...I just got dropped the other day. Yeah, I know it's not fun and not something to talk about..but if you ride a lot, regardless of your ability/level, sooner or later you're going to get dropped by stronger riders- especially on the hills. Wait a minute, are these other riders really "stronger" riders or are they "lighter" riders? Are they both? What makes some riders better hill climbers than others is their "Power to Weight Ratio", also denoted watts/kg. The riders with the higher Power to Weight Ratio will be the better hill climbers. So, how do you find your "Power to Weight Ratio"? Power to Weight Ratio's can be determined during Performance Testing, something that my partner Todd (TWiley Sports) and I perform for area athletes. Performance testing will determine what your average maximum sustained power output is, aka Threshold Power (watts). You take this number (watts) and divide your weight (kg) to give your watts/kg. Here's an example, say my average max sustained power is 300 watts. I divide that number by my weight (180 lbs= 180/2.2=82 kg) to give: 300/82= 3.65 watts/kg

So, how do I increase my Power to Weight Ratio? Good question! There are three ways: a) increase your power output (watts) b) decrease weight (kg) or c) do both a & b. When I say lose weight, that either means find a lighter bike to ride or shed a few pounds..or both.

As a coach, I can help you increase your Power to Weight Ratio which will make you a better hill climber. I'm not saying you'll never get dropped on the hills again..but you won't get dropped by the same group. For more information on performance testing, individualized training programs, and weight loss programs, contact me at: mullerrj@comcast.net Cheers Coach Rob

Pimp My Ride- 2008 Trek Madone 5.2

Well...finally put a deposit down on a NEW bike I've been looking at and researching for almost an entire year: The 2008 Trek Madone 5.2 (all carbon). I wasn't particularly enamored with Trek (since it's a high-volume bike company), nor was my interest piqued by the fact that Lance Armstrong rode/rides "The Madone". What definitely piqued my interest was the "engineering" that went into the design and fabrication of this 2008 Madone. I've read over 100 articles on this bike..not to mention the hundreds of cycling forum message board opinions, and I have to say..I NEVER saw a negative response..or a bad review. I can't say that for any other bike. Can you? Besides, it's made in America (Wisconsin) and not overseas somewhere where all the other high-volume (and some high-tech) bikes are made. Anyway, I got a chance to get out and demo-ride it this weekend. Here are my initial observations: Fast, Comfortable, Light, Responsive, Good Climber, Stiff, Stable, etc. Anything I didn't like about it? I thought it was a little bouncy. I'd expect the ride to be smoother than my "stiff" aluminum Cannondale CADD 7 frame. Could have been the tire pressure was too high. I didn't check it since the shop (High Road Cycles) pumped the tires up for me. I have to make a couple tweaks to the bike. For one, I have to drop a spacer in the stem/head tube as it makes me sit a little too upright (I bought the Performance model in lieu of the Pro model which has a longer, more upright head tube)..and could be the reason for the bounciness. ie. I was sitting too upright and too much weight on the back wheel and not enough on the front. Any customization? You bet, just like Harley Davidson buyers modify/customize their rides, I'm doing the same: going to replace the Bontrager handlebars with FSA K-Wing (full carbon) handlebars because I like the flat section on the tops..in addition to the "sexy" look..hahaha. Also going to replace the wheels with my Bontrager X-Lite wheelset with built-in Power Tap SL 2.4 Power Meter. Lastly, going to replace the Bontrager seat with a Specialized Toupe Gel seat. Throw-on a couple carbon bottle cages and we're good to go! Here'a pic of my "new ride". BTW, want a good deal on a "Madone"..see the folks at High Road Cycles in Doylestown, PA..I'm sure they'll take care of you, like they've taken care of me.