Save the Race!

Save the Race – You can help! Purchase a Gold or Silver ticket to the race, an Embrace the Race poster or sticker.The event that started it all for international, professional cycling in the U.S. needs your help. After 24 years as the largest single-day, professional cycling race in North America, the Philadelphia International Championship (scheduled Sunday June 7, 2009) is in jeopardy. The economic challenges experienced in both corporate and civic circles have converged to create a shortfall in the operating budget of the race’s 25th year, and the reality of the situation is that unless a $500,000 gap can be closed in the next several days, the race will be cancelled. Help us Save the Race by purchasing official race posters and decals. Thank you for your support!

Click below to go to the site to buy merch/tickets that can SAVE THE RACE!
https://pct.ticketleap.com/buy-tickets/bike-race/save-the-race-purchase-your-posters-and-stickers/philadelphia/20AD85E1-829E-42C1-84FE-6CBBA8767CF

It's Official

It's Official..I just received an email from USA Cyling that I am now USA Cycling Level 2 "Power Based" Training Certified. I'm only 1 of 2 coaches in the state of Pennylvania that are Level 2 Power Based Certified. Therefore, if I coach you and you see an increase in monthly coaching fees- you'll know why. (Only kidding, no coaching fee increase.) What do you have to do to become "Power Based" Certified? First, you have to become a Level 3 USA Cycling Coach, then a Level 2 USA Cycling Coach, then take a couple Power Based Training Seminars/Clinics, then take a VERY LONG Power Based Training exam...and Pass it. I did..therefore, I AM.

Are you racing/training with a Power Meter?

Last night I rode the weekly Thursday Night Derby Ride (ThNDR) from Starbuck's in Doylestown. I met a new guy before the ride (keeping his name anonymous) that was commenting about my friends iBike PM mounted on his handlebars. He seemed to be questioning the utility/usefulness of the iBike. I tried to do my best to explain to him (in less than 2 minutes since it was time to ride) how it worked...and more importantly WHY it worked. I could tell it wasn't sinking in.

Later in the ride, I find out that this NEW guy on the ride is a local HS Physics teacher..that one of my friends (also on the ride) had in school. I couldn't help myself. I said, "Wait a minute, you're a HS Physics teacher and you're bad-mouthing the iBike Power Meter which is probably the most sophisticatd cyling computers ever invented...and considered a Physics/Engineering marvel?" He said, "I don't train with Power I train by Heart Rate and RPE (Rate of Perceived Exertion). " For the record, I have a BS degree in Physics and MS in Engineering and the iBike PM is truly a physics/engineering marvel. For a HS Physics teacher to NOT be interested in its function/capability is beyond me. This guy wasn't the least bit intrigued...rather more skeptical than anything. But, I guess what got to me more than that (the skepticism) was the fact that he said, "I train with a HR monitor or by RPE and that works for me". What I didn't have time to ask (since he peeled off the ride to go home) was, "What does 'that works for me' mean?". Does "works for me" mean riding with a HR monitor for 5+ yrs. and STILL being a Cat 5 racer? (which I found out he was).

Ok, enough of the (geek) Physics Teacher. So, why train and race with a PM? Why is it truly better than a HR monitor or training/racing by RPE? For one thing, HR monitors do NOT give you the complete picture of the body's workload. Nor an accurate picture...since heat, diet, stress, etc. may affect heart rate. Don't get me wrong, I always ride with a HR monitor but it's NOT my primary source of information on my rides or during my races. I use the HR monitor as my tachometer..to tell me when/if I'm redlining. I use the Power Meter for everything else..to tell me how fast I'm going, my power output, my cadence, etc.

So, should you be racing/training with a Power Meter? Should you buy one? Let me tell you what Joe Friel (world renown physiologist/coach) said in his new book, copyright 2009, "The Cyclist's Training Bible"- he said, "If I was your coach you'd HAVE TO". Joe requires EVERY cyclist to use one. He said his athletes are more likely to achieve their race goals by training- and racing- with power than without.

But, just mounting a PM on your bike's handlebars will NOT make you a better (faster/stronger) cyclist...using the data/information that it produces- WILL! The most important data you can get from a PM is the data you obtain from Training Peaks Software's Performance Management Chart (PMC). The PMC will tell you EVERYTHING you need to know about your training/racing. Most importantly, it will tell you HOW you're training.

Attached is a copy of my latest PMC. You can see I'm at a higher fitness level than I was last year at this time. However, my peak power is NOT higher. That is somewhat depressing..after all, we all want to produce higher power peaks from year to year. Don't we? But, there is an explanation for it...that is, I weight 5 lbs. less than I did last year at the same time. Therefore, although my power hasn't risen, my power to weight ratio (w/kg) has...and that's good news. A higher w/kg will make me faster/stronger in the hills. You can also see from the chart that my training ramp rate is NOT as steep as it was last year. There are a lot of reasons for that..the primary one being that the weather was much nicer in March/April last year and I was able to get out on the road more often...logging more miles. Secondly, the CTL/ramp rate is based on your Training Stress Score (TSS). The TSS can NOT differentiate between volume and intensity. That is, I can have a high TSS...thus steep CTL rate, comprised of nothing but high volume low intensity workouts. This year, I'm probably doing just the opposite...spending more of my time on low volume high intensity workouts. The million dollar question is: what's better a shallow or steep ramp rate? The answer: DEPENDS! Depends on who you are, how much you train, what your goals/objectives are, etc. The PMC tells you so much more: how fresh you are, your peak power output, training load and if are you "on form".

Are you training/racing with a Power Meter? Or are you like the geek Physics Teacher that scoffs at the technology? Perhaps, this blog will help him "see the light"...just like Edison.

Power ON! Coach Rob

Hill Workouts..are you doing them? Are you doing them correctly?

I don't have to tell you the benefits/merits of doing routine/weekly hill workouts...especially as the race season nears. Accept to say, if you're NOT doing them....you SHOULD BE!

Anyway, how do you know if you're doing your hill workouts correctly? Is there a correct intensity to train in the hills? Do I match my cardio-respiratory stress/pain with my muscle stress/pain? i.e. am I out of breath w/ legs burning. Or, do I treat them as Threshold or VO2max workouts based on how steep and how long they are? Well, I would say if you don't have a Power Meter the former suggestion would be the way to do it. Assuming, you can climb all four hills before falling off your bike. Forget the Heart Rate Monitor because by the time you crest the first hill...you're HR monitor is probably still playing catch-up. (it lags tremendously the harder the intensity). Now, if you do have a Power Meter..I would take a look at the hills (ahead of time) and see how long/steep they are..and estimate how long it would take you to get to the top. Then, base your ride/workout on that info. I'll use the file above as an example:

Hill #1- Fretz Mill Rd. Hill, is approx. 1/2 mile long, with 16% max grade.

Hill #2- Short Rd. Hill to Tollgate Rd., approx 3/4 mile long, with 16% max grade

Hill #3 & #4- Wismer Rd. Hill, approx. 1 mile long, with 14% max grade (repeat hill)

Hill #5 - Federal Twist Rd. Hill, approx 1.25 mile long, with 16% max grade

Hill #6- Strimples Hill Rd., approx. 1.5 miles long, with 10% max grade

Hill #7- Rt. 523 Hill, approx. 2 miles long, with 10% max grade

Hill #8- Rt. 179 Hill, approx. 1.5 miles long, with 6% avg. grade

Hill #9- Stoney Hill Rd., approx. 2.5 miles long, with 5% avg. grade

Hill #10- Holicong Rd. Hill, approx 1.5 miles long, with 10% max grade

Hill #11- Hansell Rd/Burnt House Rd/Fell Rd., approx 1.5 miles long, with 3% avg grade

So, looking at Hills #1-5, you can see that they're pretty steep (14-16% grade) and pretty short (up to a mile and a quarter). Therefore, it would make sense to me, physiologically speaking, to do a nice 4x4 VO2max (L5) workout. Except after reviewing my PM file, looks like I wimped out a bit and did them more at L4 (Threshold). That's ok though..live and learn.

Hills #6-#8, are not as steep but a little longer..therefore, I'd say this would be great for doing a 3x10 Threshold (L4) workout.

Hills #9-#11, could also be another 3x10 Threshold (L4) workout interval, but for me...it was a SURVIVAL interval. I was beat..toasted..spent..bonked..whatever! Over 3,000 ft. of climbing and 2.5 hrs. in the saddle...that's enough FUN for one day..at least for me it is. Cheers Rob

Functional Exercise Training Program

Hanging in/around gyms for most of my adult life, and as a kid through HS and College, I thought I knew it all when it came to exercise & weight training programs. Most importantly that every exercise program should be "sports" specific..and if you wanted to get stronger and improve in that particular sport...you better be training with sports-specific type exercises. For example, when I was on the Track/Field team at Penn State..most of my exercises (I threw the javelin) in the weight room were designed around isolating particular muscle groups..mainly my throwing arm. However, if you know ANYTHING about throwing the javelin (and I thought I knew a lot at the time) you would know that it's NOT just the arm that is involved in the throwing action- it's the arms, hips, back and legs. In fact, the hips/back/legs combined probably have an equal contribution to the arms in throwing for maximum distance. Did I concentrate on developing these OTHER important MAJOR muscle groups? No. Why? Stupid I guess. Well, maybe not stupid..lets just say "uninformed".

So, what does this example have to do with cycling- you're probably thinking? Well, did you ever think of the muscle groups involved in cycling OTHER than the primary muscles- such as the Quadriceps? How about your hamstrings, glutes, upper/lower back, abdomen muscles? If you're neglecting these OTHER MAJOR muscle groups you're probably not cycling to your fullest potential. (And, you may be even leaving yourself open to injury.) Not only is it important that you develop these OTHER muscles but to develop them TOGETHER..after all, don't you use them all together when cycling? That's what "Functional Exercise" is all about. It's an exercise program designed to involve ALL the muscles involved in a particular activity/sport. Here's a good link from Wikipedia that explains in detail: http://en.wikipedia.org/wiki/Functional_training

Now, you may be thinking..where do I get more information on "Functional Exercise Training Programs" specific to cycling? Well, my friends, if you live near Doylestown, PA you're lucky because we have a Functional Exercise Studio right around the corner. It's called "Fusion Fitness Studio". The owner/operator/founder/trainer- all around super guy- is Fernando Paredes. I've recently had the opportunity to not only meet Fernando but to be evaluated by him during one session and to workout with him- one-on-one...during another private session. And, let me tell you...it was one helluva TOTAL BODY workout. I could write pages on my positive experience but instead..I'll give you the link to his Fitness Studio and you can read all about it: http://www.fusionfitnessstudio.net/ including testimonials from other athletes. Better yet, if you live local, go up and visit Fernando yourself. His Studio is next to the Roman Delight Restaurant in Fountainville (corner of Rt 313 and Swamp Rd). If you go, tell him I sent you.. you will NOT be disappointed.

Group Paceline Interval Workout

Just wanted to highlight a good example of someone doing a good group paceline interval workout. How do you do it? Each person in the group gets to pull for a pre-determined distance or time over a specified route, say every mile or every 2.5 minutes. Prior to the ride, you try as best you can to pair people with similar FTPs or Power to Weight Ratios. For example, say you have four people in your group: one with an FTP of 380w that weighs 200 lbs. (91 kg), another with an FTP of 300w that weighs 160 lbs (73 kg), and two others with an FTP of 265w that weigh 175 lbs. (80 kg). Based on this information I'd pair the guy with the FTP of 380w (4.2 w/kg) and the smaller guy w/ the big engine FTP of 300w (4.1 w/kg) together. Likewise with the two guys of similar FTP and weight. (both 3.3 w/kg).

Now, you start the interval workout in pairs and rotate pulling...each guy/gal taking a turn out front for a specified time/distance. You could actually start the interval workout as an entire group..just have the stronger guys pull harder/longer. The weaker guys have to remember to take shorter pulls and not blow up..otherwise, they won't be able to hang-on the wheel of the bigger dawgs..even in their draft. (Hmmm, sounds like I'm saying that from experience. YES!)

Here is a Power File (attached) from one of the two BIG DAWGS I was talking about. You can see (from the graph) he banged out six very good, consistent/no drop in power, VO2max (L5) intervals. He pulled one mile, sat-in one mile, and repeated this 5 more times. Also notice that when he was out-front pulling he was averaging 330w and when he was sitting-in he was only averaging 220w. That's a 30% energy savings. (Hey, where did I read that before?)

So, next time you want to do an interval workout..do it outside with a friend or friends. It's much more fun than doing an interval workout on an indoor trainer. Also, there is no better race training..than training on the road with wind, hills, etc. and drafting.

Sitting-in the draft conserves 30% of your Power

Just confirmed that sitting-in the draft conserves 30% of your Power. Here is a graph of an interval workout I did last night where we (Jason Wood, Todd Wiley and I) were averaging 25 mph. (Well, at least they were averaging 25 mph the entire interval) You can see where/when I was sitting-in drafting at the 180w avg. line, and when I was out-of-the-draft, I was producing 250+w avg. line. (Same speed, same bike position.) Pretty cool stuff..only able to be confirmed with a Power Meter..in this case my iBike Aero.

Using a Power Meter to Improve Race Tactics

Here's a great link on using the iBike Power Meter to improve racing tactics- from Pro Cyclist Boyd Johnson. Check it out: http://www.ibikesports.com/documents/iBike_Racing_Tactics_09.pdf