The Overtraining Threshold

I don't normally link many articles by other coaches/authors but when I see one that pretty much sums up what cycling training (and improving cycling performance) is all about, like this one does, I include it. The article is entitled, "The Overtraining Threshold", and it's written by Joe Friel.

As a fellow coach, I couldn't agree more with what Joe Friel has to say in his article. It pretty much sums up cycling training in a nutshell. Here's two particular paragraphs from the article that I want the athletes I coach (and anyone that wants to improve their cycling performance) to read and understand- because it's the ONLY way you're going to improve your cycling performance. The first is:

"Throughout most of the training year the workload should be just great enough to produce stress marked by fatigue and adaptation, but not so high that overtraining results."

The second is:

"As physiological adaptation occurs with improving fitness, the overtraining threshold rises. So the workload must rise along with it if fitness improvement is to continue. Most athletes recognize this phenomenon and allow for it by increasing the number of intervals within a workout, or by extending the length of a workout, or by doing repeats at a greater speed. The problem is that most athletes try to rush the process. But it’s simply not possible to speed up the changes that happen at the cellular level ¾ short of using drugs. The human body adapts to changes in workload slowly and steadily. Each individual athlete has his or her own unique rate of adaptation. The trick is to discover what yours is and then to abide by it when determining training workloads."

Here's a link to the entire article:

http://blog.trainingpeaks.com/2010/02/the-overtraining-threshold-by-joe-friel.html

It's all about "stimulus" and "response"..increasing workload steadily and allowing your body to adapt. And, as Joe aptly points-out..DO NOT rush the process. Give your body time to adapt..because that's how you get stronger..and that's how you increase your cycling performance. Power ON! Coach Rob

So you wanna race...you sure?

I often get asked by athletes I coach (and don't coach), "Do you think I can race in a Cat 5 race?". The answer..(you guessed it), "It depends". What kind of race? A Road Race? A Time Trial? A Criterium? Are you good at sprinting? Is it a hilly race? What's the duration of the race? Where do you want to finish in the race? What kind of shape are you in? Are you comfortable riding in a tight, fast group? How are your bike handling skills? etc. There are just so many variables. What I'll try to do in this blog..is give you what I think are the minimum requirements for entering a race and being competitive...whether it be a road race, time trial or criterium:

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Time Trial

a. Time Trial bike or road bike with clip-on aero bars (not required but preferred)

b. Must have good endurance (or you're going to suffer more than others)

c. Good aerodynamic position on the bike

d. Must be comfortable in Aero position (riding in aero bars)

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Road Race

a. High w/kg if the course is hilly (otherwise you'll get dropped quickly)

b. Must have good bike handling skills

c. Must be experienced (and feel comfortable) riding in tight groups at high speed

d. Must have good endurance (depending on length/duration of race) if you want to finish w/ the group

e. Must be a good sprinter if you want to podium

f. Must be prepared for crashes (they happen)

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Criterium

a. Must have excellent bike handling skills

b. Must be experienced (and feel comfortable) riding in tight groups at high speed

c. Must be a good sprinter if you want to podium

d. Must be prepared for crashes (they happen)

e. Must be able to handle constant accelerations

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Ok, now lets discuss each. The Time Trial (aka the race of truth) is probably the easiest and safest of the three to enter. It's probably one that I recommend that most cyclists try first. You'll find out real quick whether your in-shape/out-of-shape, a sprinter or distance rider, able to tolerate pain, etc. If you want to be competitive..you better have a HIGH Functional Threshold Power, a Time Trial bike (or aero road bike), in good shape..and able to tolerate pain.

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The Road Race is probably the next race you'd want to enter after a TT. The road races are spread out more..which is why they are normally held in rural areas. Typically, the Road Races around here (Lancaster PA area are the closest) are five 5-mile laps...and HILLY. Typical speeds are averaging 24-26 mph on the flats and 16-18 mph on the hills. They usually last anywhere from an hour to an hour and a half. If your w/kg isn't at least 2.75..I wouldn't bother..unless you don't mind getting dropped. They are fast & tight requiring good bike handling skills but they aren't as "nerve-racking" as a Criterium.

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The Criterium is probably the most popular (I should say..most common) of all road bike races. That's because the promoters prefer them because they don't take as much real estate to setup and run as a Road Race does. Plus, they are shorter. They are normally held in cities, towns, industrial parks and on college campuses. Most Crits are 20 or so 1-mile loops lasting less than an hour. They are fast..some averaging 27-28 mph on the flats. Top speeds on the flats are over 30 mph. So, if high speed and close riding is NOT your thing...or you don't feel comfortable riding like this..I would NOT recommend Crits. That is, until you get more experience riding at high speeds in tight groups. Also, bike handling skills are key. In addition to the high speeds on the flat stretches...you're going to be leaning into turns at high speed too. And, if you don't know it by now..crashes are a part of cycling racing. They are more prevalent in Criteriums. b

Sorry..there's nothing you can do about that. And, it doesn't matter whether it's a Cat 5 Crit or a Pro-1-2-3 Crit...crashes happen. Albeit for the Pros..the crashes don't usually occur from inexperience (like they do at Cat 5 races) but more from riders jockeying (maneuvering) for position in the final sprint.b

If you think that Crits are for you..and you're not sure if you're ready or not...the best advice I can give you is to enter a "Training Series". There are two that I know of..one in Center Valley out near King of Prussia PA and the other up in the Lehigh Valley, PA. Check online for dates/times/etc.

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If you have any specific questions re: any of the three races I mentioned..email away. I may not be very good at any of them..but I do know what it takes to be competitive..and I do know what it takes if you want to podium or win ...especially at the Cat 4/5 level. mullerrj@gmail.com

Power ON! Coach Rob

iBike Power Meter

As a Certified USA Cycling Power Based Training Coach, I'm often asked what the best power meter on the market is. And, as usual, I give them the standard reply, "it depends". It depends on:
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a. how much you want to spend

b. how often you're going to use it

c. under what conditions you'll use it (most often)

d. whether you want to be able to move it from bike to bike

e. what you want it to do/tell you

f. what added features, other than power, you want it to read. i.e. elevation/altitude, GPS, etc.

g. what precision/accuracy you're looking for

h. whether you want to train and/or race with it

i. how simple an install you're looking at

j. etc.
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I don't have the time (or space on this blog) to review each Power Meter (PM) on the market and tell you the pros and cons of each. If you want a good review of what's currently out there, check out this Wikipedia page: http://en.wikipedia.org/wiki/Cycling_power_meter It sums it up pretty nicely.
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Now, if you want my opinion on what I think are the "best bang for the buck" PMs on the market I'd have to say it's the Saris/Cycleops Power Tap and the iBike Pro PM. As far as price is concerned, the Power Tap is middle of the road (est. $2,000) and the iBike is the least expensive of the bunch (est. <$1,000). If money was no issue (and I can't see where that's ever the case...unless you're independently wealthy) I'd choose the SRM Power Meter (est. $3,000) (gotta love German Engineering- there is no better).

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Ok, lets start with the Power Tap (which I own by-the-way). What I like about the PT is that it's pretty much "plug and play". Since the power meter is integrated into the wheel hub, you just throw the wheel on the back of the bike, install a speed and cadence sensor, setup the head unit and away you go. You can ride the PT in all kinds of weather and there is no re-calibration or messing with settings once it's initially setup. Pretty simple!
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The iBike (which I also own) on the other hand..takes a little bit more setup time...and a little bit more tweaking once it's setup to get it "dialed-in". Once "dialed-in" however, the iBike is just as accurate as the Power Tap..plus/minus a few watts during a group ride or race. On training rides, I ride with my Power Tap wheel and my iBike Head Unit. After the ride, I do an iBike/Power Tap comparison with the FREE iBike software. The results are almost identical. If you don't believe me..I'll send you my files and you can see for yourself. Even during a race, when you're drafting the pack or sticking your nose out front..the iBike reads almost identical to the Power Tap. That's pretty impressive (I think) for a sub $1000 Power Meter. Although, the entry level iSport sells for $200..I recommend the iPro (MSRP $700) or iAero (MSRP $800). They just have more features and are more accurate than the iSport. Plus, if you're one of the athletes I coach..I can get you an iPro or an iAero at a substantial cost savings...cha-ching!
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Hey, don't just listen to me...read what the experts are saying about the iBike. Here's a recent article in Velo News: http://www.ibikesports.com/documents/VN_2010Feb.pdf In addition to this article, visit the iBike website and click on the News articles they have: http://www.ibikesports.com/ Also check out Professional Cycling Team DLPs power files in the archives.
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Lastly, there is no other company that I know of- period..that will give you the customer support that iBike will...NONE! From the CEO right down to the Pros that are racing with them every weekend of the racing season. That is in addition to the iBike forum with thousands of online owners who are willing to help you with anything you don't understand about your NEW iBike. And, since I own one..I can also give you some good advice/suggestions. If you're an athlete that I coach, I'll even help you set it up for FREE. So, lets see...FREE 24 hr customer support, FREE software, FREE help in setup...all for well under $1000.
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And, trust me, I don't make a dime off of iBike sales. I'm just happy to help people start training and racing with Power. Power ON! Coach Rob

Jim & Jim at Snowlogue 2010

Photo of Coach Jim Ludwig (L) and Pure Energy Cycling Team member Jim Ludovici (R) at High Road Cycles in Doylestown PA. Jim Ludovici was warming-up for his Snowlogue 2010 5-mile Time Trial. Jim set the new 2010 Time Trial record with a time of 13:50 while averaging just over 300w. Jim's time was also the 3rd best Snowlogue time of all-time. Only two other athletes: Todd Wiley, local Professional Triathlete, and Jason Wood, local Cat 2 road racer, has a better time to date.

BTW, Jim Ludovici was a former athlete of my coaching service and learned pretty much everything I have over the years..and it shows. Great ride Jim.

Other than Todd and Jason, if you think you can beat Jim's time...head-on down to HRC (or sign-up on Bike.reg) and sign-up for Snowlogue 2010..I think it runs through February.

Power ON! Coach Rob

It's official...I'm an Official!

That's right..there's a new sheriff in town and you better not cross the yellow line during your race or I'm gonna have to blow my whistle..haha. In all seriousness, I passed my USA Cycling Officials exam today so if I'm not racing, coaching or taking action photography at the local races..I'll be officiating.

I figured, as a coach, I really should know the rules better than what I already do..so why not officiate and REALLY get to know them. After all, the rules are there for two reasons: a) our safety and b) so the races are fair and ridden on a level playing surface (if only they REALLY were).

If you want a copy of the 2010 USA Cycling Road Rules..click on this link:
http://www.usacycling.org/forms/USAC_rulebook.pdf Or if you have a question interpreting a specific rule, email me. Power ON! Coach Rob

Google

If you don't know by now..I'm a BIG fan of Google. Why? Who else offers you what they do on the internet for FREE? Google Mail, Google Search, Google Calendars, Google Maps, Google Earth, etc. I just wish their share price was a little lower (last time I checked $500/share) so I could own a piece of it.

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I use Google Mail and Google Calendar for all of my cycling coaching work. (Don't tell my friend Hunter Allen this but I can do everything on Google Calendar that you can do with Training Peak's online software which is expensive..including viewing GPS files.) That's not to say that I don't use Training Peak's WKO+ Ver. 3.0 which I believe is THE BEST cycling power training software.

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Here's the best part..Google just offered the ability to upload ANY document into Google Documents for FREE. (Theres that magic four letter word again). By uploading files into Google Documents you virtually just bought yourself an online document archival/backup system. Now, when you travel or if you're someone that has multiple computers, you can get your documents online from ANY computer that has internet access. For me, someone that has 2 laptop computers and 2 desktop computers, it's a Godsend. Now, I don't have to make multiple copies of documents and email them to myself so I can get them through Google Mail. I can just leave them on Google Documents and view them whenever and wherever. Perhaps you can store all of your workout files in Google Documents and when you've completed them attach them to Google Mail and email them to me. You can even share your workouts online...HINT! to those that I coach.

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If you're not already a Google user..check them out. I think you'll really like what they have to offer. And, as I said before, the best thing is- it's FREE! Now, when was the last time you got a great deal/offer for FREE? I didn't think so. Power ON! Coach Rob

You're sick..now what?

You just noticed a scratchy throat. You start to sneeze. You just finished a routine Tempo workout and you discovered your Power was Tempo range but your Heart Rate was Threshold range. You're starting to get sick. Now what? Well, it depends (classic answer by the PhD weenies). But, instead of asking yourself, "What now?", you should be asking yourself, "Why? or How?". That is, why/how did I get sick? Was I around somebody else that was sick? Did I run my immune system down with a HARD workout? Not enough quality sleep? Was it excessive travel running around, more stress on the job that got me sick? Was it the weather? Was I NOT eating well? Skipping meals? Did I skip taking my Multi-Vitamins? Have I NOT been washing my hands as well as I should have? For me, it was all of the above. And yes, I'm sick...I've got a cold! bleh Sometimes you just can't help it..regardless.

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So, now what? Well it depends. (Did you think my answer was going to change?) I'm sure, like me, the last thing you want to do is stop training for fear of losing all of the fitness gains you worked so hard to obtain over the Winter. But then on the other hand, if you don't slow down and get some rest..you're not going to give your immune system enough time to beat that Cold Virus you just picked-up.

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What I do, when I'm sick, is everything I said I wasn't doing. I try to stay away from anyone that is sick (for my benefit and theirs). I slow down..try to travel less..get more quality sleep. I start eating better- quality foods and no missed meals. I start taking my Multi-Vitamin regularly. I wash my hands more often. And, when it comes time for a workout..I stay in the Tempo/Endurance range. Instead of the harder interval workouts I'll just do a 45 min. continuous ride on my trainer. If I'm feeling really tired and run-down, I'll skip the workout completely. Do NOT try to make-up a workout..EVER!

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Gotta go..get some sleep. I'm sick- remember? Power ON! Coach Rob

Enough Already!

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Ok..ok..I know I said let it snow..let it snow..let it snow in previous blogs. Now I'm saying, "Enough Already". You can see from this Twitpic of the snow laying on my back deck table that there is 20+ inches..and it's still coming down. It's 8pm right now..and the Weather Channel is talking snow until 10 pm. So, I'm guessing when all said and done we'll have over 2 ft. of NEW snow..on top of the old.

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Now, you're really going to have to use your indoor trainer..because I don't even think a Mtn. Bike with snow tires (and studs) is going to be any good in this deep stuff. Your only other otpion is to "get out of town"- head South to Florida or out West to the desert. That's EXACTLY where I'm headed in two weeks- Las Vegas. I'm hoping to get at least four days of quality riding in. I saw on the weather channel that the highs are above 60F in Vegas. That works for me.

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Anyway, hang in there..Spring will be here before you know it. Power ON! Coach Rob

Workouts and Eating on the Road

If there is somebody that travels as much as I do..you know how hard it is to get a "quality" workout on the road. Lets face it, hotel gyms are NOT setup for the cyclist/triathlete...they are setup for the average Joe with treadmills, an elliptical trainer and maybe some dumbbells or universal weight machine. Even if hotels are setup adequately, their equipment is usually in disrepair or being monopolized by some FAT guy/gal walking 3 mph on the treadmill for an hour or so. So, what do you do? The first thing I ALWAYS do when I check in is to ask what their fitness center is equipped with...then I ask them if they have a deal with a local gym. Most of the time they have an agreement/membership with a local gym that is FREE to its hotel guests. Even if they don't, most gyms will only charge $5-10 for a guest fee...which is not so bad. At least if you go to a gym, there is a good chance you can sign-up for one of their spin sessions.

Ok, back to the hotel. If your hotel doesn't have an exercise bike..don't sweat it. Most of the bikes at hotels are, as I said, in disrepair anyway. And, most are recumbent bikes made by Life Fitness. Recumbent bikes are ok, but I don't think they develop your leg muscles as well as an upright bike does. Whether it's an upright bike or recumbent bike..most hotel bikes don't even have straps to hold your feet in. So, you can forget about doing intervals or any workout which requires a hard effort. This is another reason to seek out a local gym that has "spin" bikes with SPD pedals. Now suppose you're hotel doesn't have a bike, and there aren't any local gyms nearby. I like elliptical trainers. They give you a good cardio workout, you don't get the pounding like you do on a treadmill, and it's probably the next best machine to the stationary bike. Just make sure that the incline setting is set to work your quads and glutes..which is usually one of the highest incline settings. If your hotel doesn't even have an elliptical trainer..most ironically have indoor shallow pools..in which case you can get an awesome leg workout by FAST walking the perimeter. If your hotel has neither, (what kind of hotels are you staying at? haha) then I recommend you bring along a thera-band kit (or equivalent) and use that. http://www.thera-band.com/ Lastly, don't forget you can ALWAYS bring your bike along with you if you drive. It's no big deal to pack up your bike and trainer and throw it in the back of your car. I do! The hotels don't care. If you don't want to drag your bike up to your room, you can always workout on the indoor pool deck and store (and lock) your bike in a hotel closet/room. I just did this on my last trip.

As far as food is concerned...the best advice I can give you is: bring as much of your own as you can. Yes, I have a cooler in my car when I travel..mostly because I travel to Maryland and bring back some AWESOME crab cakes. But, on the outbound trip I usually stock it with Gatorade, Water, Quality Sandwich, Trail Mix, Fruit, Energy Bar, etc. BTW, DO NOT eat fast food on the road..it's all crap. If you have to grab something on the road, stop at a Wawa. They have a good choice of sandwiches, drinks, energy bars, etc. to keep you going. Most have gas pumps so you can kill two birds with one stone. Plus, getting out of the car every so often is good for your back and keeps you awake/alert. Oh, don't forget your multi-vits for the trip. Travelling is stressful (especially driving w/ the morons on the road) and you don't want your immune system taking a nose dive w/ the combined exercise & stress.

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Lastly, there is nothing wrong with stopping at an Olive Garden, Panera Bread, etc. for lunch or an Outback Steakhouse (or whatever) for dinner when you're on travel. Nothing like a high protein plate of Salmon, Sirloin and Veggies to treat yourself after a hard workout. If you MUST drink a beer (or two- no more) make it a Michelob Ultra or some other light/lo-carb beer. You really don't need the extra calories or carbs this time of year. For breakfast, you can't go wrong with cereal..and EVERY hotel at least offers that for FREE. Some even include a HOT breakfast. Do NOT skip breakfast..it's the most important meal of the day.

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TRAVEL SAFE! Cheers Coach Rob

Aerodynamics on the Bike

I told you in January I'd write a blog on Aerodynamics- so here it is. And yes, there's that silly "Speed Triangle" again. For those of you that are seeing it for the first time..the "Speed Triangle" contains three major parameters responsible for going FAST on a bike: Comfort, Power and Aerodynamics. I briefly discussed Comfort in my January blog, therefore I'm going to talk about another leg of the triangle- Aerodynamics.

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It seems to me, that of all of the sides of the "Speed Triangle", most cyclists (and triathletes) are more concerned with Aerodynamics than any other leg. Why is that? Do you really want to know why I think so? Because in addition to aiding in going fast- it's cool. Yes, the "cool factor". And I'm not talking "cool" temperature-wise I'm talking "cool looking". Don't believe me? Go into any bike shop and other than a "cool looking" aero bike ask them what more recreational racers/triathletes/etc. spend their money on. I'll bet you it's a "cool" lightweight aero wheelset. (Seems like nobody has $$ for a $1300 Power Tap but everyone has $$ for a $2000 wheelset.)

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In the 2010 Velo News Buyer's Guide, there's a good article on pgs. 16-17 written by Robbie Stout entitled, "Which Aerodynamic Equipment benefits most during the race of truth?" For those of you that don't know, the "race of truth" is a Time Trial...because it's all you..no hiding. In that article there's a chart on p. 17 listing the aerodynamics savings (in seconds) of various equipment/clothes for a 40k (25 mile) Time Trial. I was actually a little surprised at the top savings. Here's a quick summary:

1. Speed Suit- frm normal road bib/jersey to Nike Swift Suit- 134 seconds

2. Body Position- frm upright position on bullhorns to tuck position on aerobars- 122 seconds

3. Aero Helmet- frm road helmet to tear drop helmet- 67 seconds

4. Body Position- frm tuck position on aerobars to tuned wind tunnel tuck position- 56 seconds

5. Front Wheel- frm 3-5 spoke to deep rim 12 spoke- 42 seconds

6. Shoe Covers- from no covers to covers- 30 seconds

7. Rear Wheel- frm Full Disk to 3 spoke- 29 seconds

8. Front Wheel- frm 24 spoke Al box-section rim to 5-spoke- 23 seconds

9. Aero Bike Frame- from std tubing TT bike to Aero tubing TT bike- 17 seconds

10. Aero Helmet- frm tear drop helmet to best Aero helmet- 13 seconds.

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What the article didn't list, however, is probably the largest savings..and that is going from riding a road bike in the drops to a Time Trial bike in aero bars. Ready for this- a whopping 5 1/2 minutes savings. That's equivalent to about 60-70 watts of power...which is HUGE! (BTW, the 2. body position listed above is going from an upright position on the bullhorns of a road bike to a tucked position with clip-on aero bars on the same road bike.)

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So, if you're a Time Trialer (or wannabe) and you REALLY want to go as fast as you can..you better have a state-of-the-art Time Trial bike ($7k), with the latest aero wheels ($3k), a Nike Swift Skinsuit ($300), the best aero helmet ($300), shoe covers ($50) and a well tuned wind tunnel tested aero body position ($500/hr). If not, you're already racing at a disadvantage. That's the reason why I don't Time Trial local races anymore with my road bike and clip-on aero bars. Why? Because it's not a level playing field I'm competing on. The fastest/faster time trialer (locally) is NOT always the strongest cyclist..perhaps just the richest. Power ON! Coach Rob

Let it snow..let it snow...let it snow!

If you've been following my blogs for a while you'll notice that when it snowed the first time in my area (back in December), I titled the blog.."Let it Snow". The 2nd time.."Let it Snow..let it Snow". Now, for the 3rd time (in Feb) I'm entitling it.."Let it snow, let it snow..let it snow!". The only difference this 3rd time is that there is NO WAY in hell I'm going to be able to get out and ride in it (unlike the last two times). The first two times it only snowed a couple inches. As you can see from the pic (above), there is already 8 inches of snow on my deck railing this morning with another 2-4" on its way. So, whatya do when you have to get a ride in? You RIDE INDOORS.

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I'll be the first to admit that riding indoors is NO FUN. It's even worse when you have to get a tough interval workout in. Let me retract that statement and say...I DETEST riding indoors. I know some of you have no problem with it. I've heard some athletes being on an indoor trainer for 3+ hrs. If you ask me, that's NUTS ..especially if you're NOT a professional cyclist or triathlete. But, if you MUST get a workout indoors..you do what you have to do.

If you're like me..the only thing you can do is...make the best of it. That is, make it as enjoyable as you can. Here are a few suggestions I have:

a. set your trainer up in front of the TV and watch a good game/movie/whatever. Ride at a steady L3 Tempo pace, and every commercial..do a spin-up.

b. play a rock concert DVD (or two) with upbeat/up-tempo music.

c. if you don't have a TV/DVD player nearby...use an iPod set to shuffle songs..again upbeat/up-tempo music. In fact, you might want to make up a workout playlist. You finish when the songs are done playing.

d. set up your trainer with a group..it's funny how BSing with your friends takes your mind off the workout

e. use a virtual reality trainer like Tacx, Computrainer, etc. It's really the best thing to BEING THERE...outside. If you can afford one..I HIGHLY recommend it. Not only do you get a great workout in, it's as realistic as it's going to get.

When I have to do longer workouts indoors...like the one I have on-schedule for today...I'll use my Computrainer. You hardly realize you're on the trainer for 1-2 hours..because the scenery is always changing..not to mention the terrain (hills). I usually play one of the many Ironman Real Course Videos. The videos are ACTUAL race-day videos. When you start to climb a hill the Computrainer Load Generator automatically increases the load based on the percent grade and based on your bike/body weight. Like I said, it doesn't get any more realistic. I believe the Tacx trainers even allow you to steer your bike. That is REALLY cool.

If any of the athletes I coach want to buy a Computrainer, email me. I'm a Computrainer dealer and get Computrainer Lab Quality trainers at a discount. Sorry, the offer only applies to the athletes I coach/or have coached.

So, next time it snows too deep to get outside and ride...ride indoors and make it as fun as fun can be- riding indoors. Power ON! Coach Rob

Multi-sport Expos coming to your town

Mark your calendars with these dates: Sat/Sun March 13/14 for the Endurance Sports Expo in Philly: http://www.endurancesportsexpo.com/ Sat March 27th for the Multisport World Expo in Bethesda, MD and Sunday April 18th in New York, NY: http://www.multisportworld.com/

Even if you're not a tri guy/gal there will be plenty of bike dealers and equipment dealers there to show you their NEW stuff for 2010. I'll be at the Endurance Sports Expo in Philly on both days. Look for me, I'm the guy with the bald head that will probably blind you with the reflection from the lights. I'll also be manning the TWiley Sports table/booth w/ brochures and photos of our upcoming IMLP Training Camp. A camp for multisport athletes and roadies. Stop by and say Hi! More information on Camp coming soon. Coach Rob

Power Training for Triathletes

Hey Tri guys/gals..check out this freebie webinar from Saris/Cycleops on "Power Training for Triathletes" this Thursday night. You "roadies" might like it too!

CycleOps Power News
Webinar: Training with Power for Triathletes
Join us for a Webinar on Thursday February 4 at 8pm.

Space is limited.
Reserve your Webinar seat now at:
https://www2.gotomeeting.com/register/111573315

This webinar is geared to anyone looking to learn more about using a PowerTap on their bike in order to take their cycling capabilities to the next level! However, there will be a focus on triathletes of all abilities and how this awesome technology could benefit you in 2010.

Coach Angie Sturtevant will guide you through the following topics:
-What Is Power?
-Power to Weight Ratio
-The Kilojoule
-Power vs Heart Rate
-Benefits of Training With Power
-Power Applied to the Principles of Training
--Overload & Recovery
--Progression
--Specificity
--Individuality
-Power Testing
-Power and Racing Triathlon
-Power Based Workouts

In only an hour we'll just be scratching the surface of all that surrounds training with power, but that just means you'll have to join us again in the future! We welcome feedback and questions for this presentation as well as recommendations for future training events and webinars.

Learn more about Coach Angie at http://www.saris.com/t-angieBio.aspx

Clubs/Teams Forming for 2010

Just wanted to start posting/recognizing some of our area riders. Here's an article from the Columbus Dispatch of a new Elite cycling team for 2010 called, "Pelotonia" with one of our local riders, Jason Wood (Cat 2), riding for them:

CYCLING
Pelotonia to form race team
Saturday, January 30, 2010 2:57 AM
BY JEFFREY SHEBAN

THE COLUMBUS DISPATCH
Pelotonia, the charity bike tour for cancer research, is forming an eight-man elite racing team to compete in professional and amateur events in the East and Midwest.

Elite riders are top-level amateurs who also compete against professionals in National Racing Calendar and USA Criterium events.

The first race for the Pelotonia Cycling Team will be April 4-5 at the Philadelphia 2-Day Cycling Classic.

Seven of the riders are Category 1 and 2 cyclists, the highest levels for amateurs in the United States. They are: Elliot Gaunt of Lock Haven, Pa.; Turner Johnson of Renfrew, Pa.; Adam Kahler of West Chester, Pa.; Alexander Pratt of Columbus; Anthony Rienzi of Cleveland; Jason Wood of Doylestown, Pa.; and Jonathan Wood of Canal Winchester. Pratt will be the team's director.

Team member Griffin Weiler, of Dublin, is a triathlete.

The team will be racing in Ohio, New York, Delaware, Maryland, New Jersey, Virginia, Illinois, Indiana and Kentucky, finishing the season in September with the Univest Grand Prix in Doylestown, Pa.

The Pelotonia Tour is a cycling event between Columbus and Athens to raise money for cancer research at Ohio State University. Executive Director Tom Lennox said the racing team will help publicize the fundraiser and recruit riders for the event, which will be held Aug. 13-15.

The team will hold training rides around central Ohio for tour participants this spring and summer.

Good luck and GO JASON! You can root-on Jason at the Philly 2-day event in April.