As I said in a prior blog, for most of you "roadies", the road racing season is over. This is a perfect time to evaluate your season. Even if you've made the transition to Cyclocross it's still a good time. When evaluating your season, look at both the positives and the negatives. The good, bad and perhaps the ugly. Yes, the ugly. We've all had UGLY moments in our season...you know, those races where you were dropped (or near dropped) or just didn't have it. Did you meet your 2010 goals? If you did, awesome. If not, don't beat yourself up. Just jot down a few reasons why you think you didn't? Could be you just underestimated the demands of the race.
So, go ahead, write em down. If you did well, why did you do well? Were you in peak shape/condition? Did you taper successfully for your event? How was the competition? Were you better? Evaluate your strengths of the race. Was your endurance good? Did you have a good sprint? Did you have a good line throughout your race? Were you well rested? Good nutrition? etc. If you didn't do so well, why not? What were your weaknesses? Can't sprint? Were you stressed out? Not enough sleep? Eating poorly? Did you gain weight and have problems with the hills? etc. Write it all down.
If you're a Power Meter user, which I hope you are, tag all of your race files and take a look at the power demands of the race. Did you have enough power to meet the demands of the race? Did you have any peak power outputs? What were your strengths and weaknesses? Did you have good 5 min. power but poor 20 min. power..or vice versa? If you don't know how to analyze your files, find a good power based coach (like me..haha) and have him/her evaluate them for you.
All of this information is critical information in setting up your Training Plan for the 2011 season. Remember, train your weaknesses and race your strengths. If you need some help in getting started, send me an email and I'll help you out. If you're one of the athletes I coach, I'll be contacting you shortly to sit down or discuss your training plan for next season. Until then..relax..enjoy the off-season..and get ready for a better/stronger 2011. Power ON! Coach Rob
Monday, September 13, 2010
Friday, September 3, 2010
X-Training during the Off-Season
By the middle to the end of September, most if not all road bike races will be done for the season...at least in our area. For most of you, that is when "off-season" officially begins and lasts a month or so. Off-season is a time to relax, put the bike down (not completely, I'll get back to this later) and start enjoying some of the other things you like to do in life. It's prime-time to X-train. Perhaps it's hiking, running, going on long walks, Mtn. biking, etc. that you like to do. Just something to maintain your weight and keep you "relatively" fit. Granted, you're going to lose some of your road racing fitness. Sorry, but there is no way that you can keep your peak road racing fitness level all-year-round.
For me, I'm not much of a hiker or walker and I can't run because of my bad back. But, what I like to do is Mtn bike and fish- particularly out of my fishing kayak. Why? First, fishing is reallly fun in the Fall. Just like the squirrels, the fish are feeding-up for the Winter. They feed often too. Second, my fishing kayak is just not ANY fishing kayak..it's a Hobie Fishing Kayak with the patented Mirage Drive System. The Mirage Drive System is a "pedal system" used to propel the kayak leaving both hands free to fish. (See the photo above, it looks like penguin fins from below) The nice thing about the "pedal system" is that in additon to fishing, I'm getting a decent leg workout in. Especially if I have to pedal long distances on a lake or pedal upstream in a river. You can really get a good "quad burn" by pedaling long/hard. I wish I knew how much Power (watts) I'm producing just to propel myself 5 mph upstream on a river. If I had to guess, I'd say 200-250w. (Funny, they do sell a combination motor/computer for kayaks that gives power output in watts. I'm tempted to buy it. Be cool to download the Mirage Drive System file into WKO+ haha)
Earlier, when I said "put the road bike down" during the off-season I didn't mean completely. The last thing you want to do is give-up all of your road bike fitness you worked so hard to build during the current race season. When I say, "put the bike down" I'm saying give it a rest. i.e. reduce the time on the road bike. You don't want to stop riding your road bike completely. That's a mistake a lot of amateurs make. You should at least get out once per week on your road bike, in additon to riding indoors and riding your Mtn. Bike. And, if you only get out once per week to ride your road bike, that ride had better be a spirited ride complete with hills.
So, enjoy the off-season..have some fun..watch football..go fishing..ride your Mtn bike..take walks w/ the wife or girlfriend (or both..haha). Don't forget to get out on your road bike at least 1x/wk. It will be November before you know it, and you'll be starting a new season of training...fresh...in relatively good fitness...and motivated.
Power ON! Coach Rob
Demands of the Sport
For a lot of you, the road bike racing season is winding down and you're either a) making the transition to cyclo-cross racing or b) entering the "off-season". Regardless, this is a good time to evaluate your 2010 road bike racing season and identify your strengths and weaknesses. i.e. what races did you do well in...why? What races did you do poorly in...why? Was your season a success? Was it a bust? Is the reason why your season was a "success" because you were racing Cat 4 when you should have been racing Cat 3? Is the reason why your season was a "bust" because you finally bottomed-out in Cat 3 and can't hang with the Cat 1 and Cat 2 riders?
When you begin to train for the 2011 season, the emphasis should be on training your weaknesses. (Remember: race your strengths and train your weaknesses) If you got dropped on the 20th lap of a 28 lap Criterium, perhaps you need to work on your endurance for 2011. If you just missed the podium, numerous times, because you can't hang during the final sprint..then perhaps you need to work on your 15 sec and 30 sec power.
If you race with a power meter, you can pull up the files for races you did poorly on and take a look at the power profile. You might discover that the reason you got dropped on the 20th lap of a 28 lap Criterium is because you weren't able to sustain the 450w for 30 seconds up a hill- just to hang with the lead pack. Hey, when is the last time you did a 28x30sec @ L5/L6 interval workout? I don't know about you..but I think the most reps at VO2max (L5) that I've ever done was maybe 11..and I felt like puking at the end of the workout.
Even if you don't have a power meter, you should be tested periodically on an ergometer (such as a Computrainer) so you know what your 30 sec., 1 min., 5 min., and 20 min. power are. Maybe you'll discover that the reason you can't hang with the Cat 3 guys is because your 20 minute max sustained power is only 275w when the rest of the Cat 3s you're racing against are averaging over 300w. Put simply, you're just not as strong as the guys you're racing against.
Take a look at the training and power requirements chart I provided above. The first 3 columns will give you an idea of how much time your fellow racers are putting in each week for training. If you're a Cat 4 racer, you should be averaging 173 miles/week or about 13 hours. I don't know about you..but I'm a "pack fodder" Cat 4 racer and I can tell you for fact I don't put in more than 150 miles in per week. And, that's during prime-time. Hell, in the Winter when it's nasty outside I don't think I get in more than 50 miles per week..and that includes indoor trainer work. Hey, maybe that's why I'm Cat 4 "pack fodder"...I just don't ride enough. BTW, that is the truth. With my hectic work/travel schedule..I'm just not getting the miles in per week that I need to. What's worse, take a look at the climbing requirements for a Cat 4. For a Cat 4, the source is saying that in those 13 hours of riding..you should be climbing almost 10,000 ft. So, if my average ride is 3 hrs/ride that would be four plus rides per week. 10,000 ft/ 4 rides per week= 2500 ft of climbing per 3 hr. ride. That's quite a bit of climbing in a 3 hr. ride...at least around here it is. My toughest 3 hr. ride has 3000 ft. of climbing in it. And, I have to go out of my way to target hills to get that much elevation in. And I'm lucky if I get that much climbing in once per week.
Lastly, take a look at the last 3 columns. You can see that the 20 min. power requirement for a Cat 4 is 286w. Based on my experience coaching, I'd say that's pretty damn close. Remember, the power requirements are for a 175 lb. male. If you want to know what your power requirements are for your weight, just multiply the w/kg number by your weight in kg. (To calculate your weight in kg, just divide your weight in lbs. by 2.2.) So, if you're a Cat 2 racer and your 20 min. power is only 350w (and you weigh 195 lbs.), no wonder you're getting dropped by the Pros and Cat 1s. According to the chart above, you should be averaging 460w for 20 minutes.
So, for 2011, in additon to identifying your strengths and weaknesses from your 2010 season, take a hard look at the chart above and see what your peers are doing for training and what their power outputs are. I think you'll be surprised that your competition might be training a little bit more than you are..or perhaps they're stronger..maybe worse- they're training more AND stronger. Train smart for 2011- know the demands of the sport so you're ready and know what to expect in/during your races.
Power ON! Coach Rob
Wednesday, August 18, 2010
2010 Power Tap SL+ w/ Mavic Open Pro Wheel- SOLD
JUST SOLD! Thanks for your interest.
Ok, here's a deal you can't pass up. If you ever wanted to own a "reliable" Power Meter, here's your chance. I'm selling a USED 2010 Cycleops Power Tap SL+ Power meter built into a Mavic Open Pro Wheel. Here are the features/particulars:
* The PowerTap SL+ (Shimano) hub is built into a 32-hole Mavic Open Pro rim. The PowerTap SL+ power meter features pro-level performance with Ant+ Sport technology, carbon/alloy hub shell, and stainless steel bearings.
* SL+ is completely wireless and Ant+ Sport compatible which means you can use it with any Ant+ Sport computer, such as Garmin's Edge 500.
* Includes HR monitor that is wireless 2.4 Ghz transmission
* Includes speed/cadence sensor
* Includes FREE Cycleops Power Agent Software for reviewing downloaded files (available online)
* Includes operators manual (also available online)
* Includes yellow CPU/Head Unit (and incl. download adapter) -$100 if you don't want the yellow CPU
* Does NOT include plastic wrench to take off hub battery cover (I always have the LBS replace the gasket and battery once a year)
* Includes Continental Gatorskin Training Tire w/ less than 50 miles on the tire
* Lightweight Hub, only the Power Tap SLC is lighter- but also costs more
* Bonus- One month of FREE Power Based Coaching Service w/ purchase. I'll review your power files and give advice.
Although this Power Tap wheel is a 2010 model, it is USED. (USED= LIKE NEW condition with less than 4 hours ride time and less than 50 miles).
This is going to GO FAST! Unfortunately, I'm NOT going to ship this (because I won't have to it will go fast)..so if you want to buy it you're going to have to pick it up from me personally. I live in Doylestown, PA. And, unfortunately I ONLY take cash. Normally, this combination goes for over $1400 on the internet NEW. Local Bike Shops will be selling this for over $1500. Therefore, I'm selling this LIKE NEW Power Tap wheel combination for $1200. If you don't want the Yellow CPU/Head Unit, I'm asking $1100. You won't beat that price, for this LIKE NEW Power Meter, anywhere.
Why am I selling this? I need $$ to buy another Computrainer for the Fall/Winter. I'm networking 3-4 Computrainers together for group power spin sessions that I hope you all are able to attend. It aint cheap to network all of them..we're talking close to $10k w/ computer, software, projector, screen, etc. Stay tuned for dates and location(s)!
BTW, you can use this Power Meter Hub/Wheel inside on your trainer this Winter too...so no need to buy a Computrainer, Power Beam Pro, Tacx, etc.
The first person that emails me at: mullerrj@comcast.net and hands over $1200-$1100 gets it.
POWER ON! Coach Rob
Sunday, August 15, 2010
Cyclocross 101
The photo pretty much shows you what it's all about: uphill climbs, dismounts, carrying your bike, mud, closed course, laps, road bike look-alike, etc. In case you haven't noticed, the sport of cyclocross has exploded lately. What started as off-season training for European road racers is now becoming an epidemic for roadies across America from September through December. In fact, there are some cyclists that have given up their road bike racing for cyclocross racing exclusively.
So, what's the appeal? To some..it's getting off the crowded streets/roads and onto a closed course with grass/sand/mud. To others it's hanging with a more fun/social crowd. For some, it's getting down and dirty; getting a great workout in less than an hour. And, just like it's origin...it's great off-season training for roadies.
How does it work? Normally, races are anywhere from 30-60 minutes long. Riders do laps, usually 2-3km per lap on a closed course, through mud/sand/grass/water/etc. over hills and obstacles. At times, riders are required to dismount and carry their bikes over man-made or natural obstacles. There is NO drafting because the speeds are slower than the road and the energy saving effects of drafting are negligible. The pace is continuously full-on HARD! I don't have any power files of Cross races but I will get some this Fall, and share with you, so you can see the power demands of the sport. I've never raced in a Cyclocross race, nor have I watched one live for that matter, but I'm told the pace is Threshold pace the entire race. I will be attending some Cross races this Fall either Officiating my first one, or taking photographs of my friends.
I'm not sure where the word "Cross" originated from, but if I had to guess I'd say it's because Cyclocross is a cross between a road bike and a mountain bike. From the road bike side, the cross bike takes the drop handlebars, narrow tires, lightweight frame, etc. From the Mtn bike side, the cross bike takes the knobby tires, cantilever brakes, wide forks for mud clearance, lower gears, etc. I suppose "Cross" could also apply to "Cross Country" riding. Hey, maybe it's both.
Unlike Road or Mtn. bike racing, in Cross racing...racers are allowed to switch bikes when their bike becomes all gummed up with mud during a race. They're also allowed to have a pit-crew of sorts that hoses down their bikes, performs repairs, etc.
I'll be posting more blogs on Cross racing as the season nears. I'll also include some photos from the races I attend. Lastly, I'll post a calendar of nearby events so you can see one (live) for yourself.
Power ON! Coach Rob
Thursday, August 12, 2010
If you can't handle the heat...GO FISHN'!
If you read some of my previous blogs..you'll have noticed that when it's hot, I either ride/train early in the morning, in my cool basement on the trainer, or I switch to my Mtn. Bike and ride under tree cover. Or sometimes, like now, I even take time off the bike and GO FISHIN! That's right...there is nothing wrong with taking a couple weekends off and going fishing. You're NOT going to lose all of your fitness..trust me. Anyone that has had an injury and was forced off the bike for a week or so, will tell you that they were fine (fitness wise) when they got back on. Plus, if you REALLY feel guilty about taking time off...do a 5x4 VO2max interval on your trainer..or do Tabata intervals twice a week. That will keep your fitness level up.
No, you don't have to go fishing...fishing will NOT help your cycling fitness. Although, having said that, I have a Hobie Fishing Kayak that has pedals on it and let me tell ya..if you really want a workout..pedal for an hour or so upstream on a fast flowing river and you'll get a leg workout. http://www.hobiecat.com/fishing/models_outbackfisherman.html
Here's a pic of me on the Big-D (Delaware River) with a typical Smallie (Smallmouth Bass). If you haven't ever fished for bass (in general) you've got to get out on the River and try. It's a LOT OF FUN! And, the best part is..you WILL catch fish..if you know what you're doing. If you don't know what you're doing, email me and I'll give you some tips. I used to be into the Tournament Bass Fishing circuit for many years..so I know a few things when it comes to bass fishing.
If you have OTHER hobbies (other than fishing) get out and do em now. Although the summer is coming to an end, and the kiddies will be back in school (yippeeee), there is PLENTY of riding yet to be done. In fact, my favorite time of the year to ride is September/October. The mornings are crisp/clear, the weather is delightful and the colors are amazing. So, dump the bike off...grab a rod and go fishing...or anything else you've been putting off this summer. Not only is it fun, I bet you come back to the bike more refreshed and eager to finish the season strong. Have Fun!
Power ON! Coach Rob
Tuesday, August 3, 2010
Indoor Power Training & Seminar
Only 4 more weeks to the start of Football Season..CAN'T WAIT! I absolutely love the Fall. (A close second to Spring in my book.) What's NOT to like about the Fall? Cooler Temps, fresher cleaner air (where you can breathe), greener grass, more colorful trees, etc. The only thing I don't like about the Fall..is that it doesn't last long enough...and the fact that the days get shorter and we run out of light for riding after work.
Thus, to continue riding your bike in the Fall, and to stay in shape, you have two options: 1) throw a light on your bike and ride at night or 2) start riding indoors. For me, I do both...although I'm not a fan of riding solo at night. Hell, it's bad enough riding in broad daylight on the roads. If you're anything like me, however, you absolutely detest working out on a trainer (solo) indoors. It's not so bad suffering in an indoor spinning group..but on your own (solo)? Terrible!
To combat the boredom, dislike, monotony, etc. of indoor training..I use a Computrainer by Racermate. The Computrainer is a virtual reality trainer that I have wired to a computer and to a projector. Just setup your bike on the trainer and connect the Computrainer to a computer. The computer runs the Computrainer Software and projects the image on a HUGE 80" screen in Hi-Def. (See Photo above) The computrainer will record the workout, whether it's an interval workout or a virtual reality 3D course workout like Ironman Lake Placid. This year I plan on purchasing another Computrainer and networking them together so I can use the Multi-rider software and ride with/against a friend.. For now, the trainers will be networked in my basement. But, I'm already looking for a place to move everything into (locally) where I can buy more Computrainers and network them all together...creating a Virtual Reality Power Spin Class.
The Power Spin Class will NOT be limited to Computrainers. I'm already thinking about including Saris/Cycleops Power Beams and having those that own Power Tap wheels bring them to Class and use them with their basic trainer. So, you'd have a Power Spin Class with CTs, Power Tap wheels/trainers and Power Beam Pro's. For class, we can either use the Virtual Reality 3D course videos from Computrainer or DVDs/CDs from a NEW company called http://www.epicplanet.tv/ Check em out online. They make 3D courses for both Saris/Cycleops Power Beam Pro and for Computrainer. In fact, I've been in-touch with Allen Jones of Epic Planet TV and (as of now) he's coming to Bucks County in October to film an Epic Pennsylvania video. How cool is that?
For those of you that aren't training/racing with Power..I'll be giving weekend Seminars at some of our Local Bike Stores (LBSs) promoting Training/Racing with a Power Meter. The Seminars will tell/teach you EVERYTHING you need to know about training and racing with a PM. After the Seminar we'll have a Virtual Reality Demo where you can ride the 3D course..and after that..what else...a Power Spin Class/Session. If you don't have a Power Tap Wheel/Hub or a Power Beam Pro..we'll rent you one. Can't be any easier.
Steve Hawkins, friend and Middle Atlantic Regional Manager for Saris Cycling Group, doesn't know this yet..but I'm going to recruit his help for this effort...as Steve knows a lot about Power Taps/Power Beam Pros and is starting to ride with Power himself this year. So, you'll get a LOT of good information.
Stay tuned for further updates on Indoor Power Training & Seminars coming to an LBS near you this Fall/Winter. Power ON! Coach Rob
Beat the Heat and the Summertime Blues
If you're like me..and you've started riding (and/or racing) regularly on the road since March..you're just about burned out right now..mentally and physically. The constant high heat high humidity days of August don't help either. I don't know about you..but they drain the sh$t out of me. For most of you, your FTP is already peaked-out for the year..depending on your Training Plan. For those that have peaked or are peaking, I recommend a taper period to finish strong in September or ready yourself for the upcoming Cyclo-Cross season. If you don't taper-off..I guarantee you your results will be less than spectacular in September. Why? Because your body just can't perform at its optimum 9-10 mos. out of the year (assuming you started training in Nov/Dec). And, for you Roadies that are transitioning to Cyclo-Cross...remember, there are guys that just train/prepare for Cyclo-Cross season ONLY. They are FRESH! They are MOTIVATED! They are LEAN! And they WILL DROP YOU! haha
Anyway, to taper- I usually dump the Road Bike and hop on the Mtn Bike. This helps me both physically and mentally. Just this weekend, I rode my Mtn. Bike from my home in D-Town up to Tinicum Park via the canal on the PA side and back. I found a GOOD 40 mile route where I wasn't on a main (asphalt) road for more than 1/2 mile at any time. It rained, I got wet..I got muddy..but I didn't care cause I was on my Mtn. bike..off the main roads where it's MUCH safer. The photo (above) was taken on the canal path just South of Tinicum Park on the PA side. It's all gravel and will be MUCH better when it rains/snows this Fall/Winter as compared to the NJ canal path which is mostly dirt/cinder. When I ride the Mtn Bike..I try to ride at L3/L4 usually averaging 18 mph on the canal path...as slow as 14 mph and as fast as 20 mph. I don't have a PM on my Mtn Bike but I do have a Garmin 500 computer on it which reads my Speed, Cadence and HR. You can get a good hi-intensity workout in. I just lock the shocks on my Mtn Bike so it's stiff..and I inflate the tires a little higher than normal. If I had a Cyclo-Cross bike..I'd use that instead..but I don't. Besides, the Mtn. Bike has wider tires and a higher rolling resistance than a Cyclo-Cross bike and keeps the speed down. I got some pretty nasty looks from other riders that I passed on the canal path going as fast as I did. I would think that top speeds of 25 mph on a Cyclo-Cross bike would be TOO FAST for the canal path. You could seriously hurt someone if they turned into you at that speed. And, most of the people that ride on the canal path are riding beach cruisers with no helmets...seen it. So, be cautious..and courteous if you do ride on the canal path.
BTW, I heard the Canal Path on the PA side is open from New Hope to Easton, PA. I don't know how many miles that is..but I'd think you'd be hard pressed to get it done in a day. One of these weekends, I'm going to ride from Carversville to Easton and back on the canal path. Anybody want to join me?
HAVE FUN! Power ON! Coach Rob
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