2x20s

Pronounced "two by twenties". So, what's so great about 2x20's? Well, if you're NOT doing these intervals you're probably NOT taking advantage of one of the best indoor/outdoor workouts for increasing Functional Threshold Power...especially if you do them at Level 4. I wouldn't recommend doing them without working up to them first. Either do 2x10s at L4 first or do the 2x20s at the Sweetspot Training Levels until you get in better shape. Here's what the profile should look like if you do them on the road. Notice that the first 20 minute interval was done just below my LTHR of 175 bpm. Also notice the Heart Rate creep...which is normal. The 2nd 20 minute interval exceeded my LTHR. Couple of things you shouldn't do..that you can see here: 1) do NOT take a 45 minute break between intervals like I did..that's WAY too much. However, to come to my defense, I stopped to grab a drink and ended up talking to a friend. And, 2) Don't let the Power on the 2nd interval drop more than 5% of the first. I was close on the second interval. BTW, if you do them inside, expect at least a 10% reduction in FTP power. Have fun!

Are you "Sweet Spot" Training?

During my weekly local "Power Advantage Program" training sessions I'm preaching/advocating Sweet Spot Training Intervals. Why? Because they work. i.e. they improve cycling performance. It doesn't take a rocket scientist to figure out that most of the physiological adaptations that are responsible for improve cycling performance are centered between the L2-L4 training zones/levels. Are you "Sweet Spot" Training? If not, you should be..because this is the PERFECT time of the year to be doing them.

For more information on Sweet Spot Training, please visit Coach Frank Overton's website: http://www.fascatcoaching.com/sweetspottraining.html

The Perfect Pedal Stroke

The Perfect Pedal Stroke
How to get the most energy from each crank revolution.
By Loren Mooney
©TopDog Illustration

Pedaling in a simple circle is a complex thing, but mastering it can save energy, says Todd Carver, biomechanist at Colorado's Boulder Center for Sports Medicine. He says that with proper ankling (shown here; not the injury-causing technique of the past), riders can churn out the same amount of power at a heart rate as many as five beats per minute lower. This stroke is for flat terrain at threshold, or time trial, intensity.Hip-Knee-Ankle Alignment Viewed from the front, your hip, knee and ankle should line up throughout the pedal stroke. "You don't want knee wobble," says Carver. "Just think pistons, straight up and down." If you can't correct this, or if you experience knee pain when you try to restrict lateral movement, you may need orthotics or another type of biomechanical adjustment.

Zone 1 Known as the power phase, the portion of the pedal stroke from 12 o'clock to about 5 o'clock is the period of greatest muscle activity. "A lot of people think hamstrings are used only on the upstroke," says Carver, "but a good cyclist uses a lot of hamstring in the downstroke, because it extends the hip." The key to accessing the large muscles in the back of your leg is dropping your heel as you come over the top of the stroke, says Carver. "At 12 o'clock, your toes should be pointed down about 20 degrees, but as you come over the top, start dropping that heel so that it's parallel to the ground or even 10 degrees past parallel by the time you get to 3 o'clock." The biggest mistake Carver sees in novice riders: not dropping the heel enough in Zone 1.

Zone 2 Using the same muscles as in the power phase, but to a lesser degree, this phase acts as a transition to the backstroke. "As you enter Zone 2, think about firing the calf muscles to point your toe," Carver says. As you come through the bottom of the stroke, the toe should be pointed down 20 degrees. "This ankling technique transfers some of the energy developed in Zone 1 by the bigger muscles to the crank," Carver says. He uses the advice popularized by Greg LeMond: "Act like you're scraping mud off the bottom of your shoe."

Zone 3 Even though you feel like you're pulling your foot through the back of the stroke, you're not. "When you look at even the best cyclists, they're losing power on the upstroke," says Carver. "The pedal is actually pushing your leg up, so the goal is to lose as little power as possible and get that foot out of the way." One fun way to improve the efficiency of your upstroke: mountain biking. "The terrain keeps you honest," Carver says. "If you're focusing only on the downstroke, you'll lose traction and fall off your bike in steep sections." As for other exercises, Carver advises against single-leg pedal drills--"for recreation-level riders, they injure more people than they help"--but recommends hamstring and glute-strengthening lifts, as well as squats, "done correctly, in a squat rack with someone showing you how."Saddle Position Proper bike fit, especially saddle height and fore-aft adjustment, is a prerequisite for a smooth pedal stroke. Without it, says Carver, you won't be even remotely as efficient as you could be. "If your saddle is too high, you're not going to be able to drive your heel effectively," he says. "If it's too low, you'll have knee pain." In the right position (knee over the ball of your foot with the pedal at 3 o'clock; knee slightly bent with the pedal at 6 o'clock), you'll maximize your energy output and also be able to adapt your ankling technique to different terrain, cadence and effort levels.

Zone 4 As you enter the second half of the upstroke phase, think about initiating your downstroke. "Many riders don't initiate early enough," says Carver, who often sees riders wait until 3 o'clock--but they should be starting before 12 o'clock. A tip: As you begin to come across the top of the stroke, think about pushing your knee forward, toward the bar. But only your knee, says Carver: "Your pelvis should remain a stable platform, not sinking down and not moving forward." As the knee comes forward, you should feel your hamstrings and glutes engage, and your hip extend.

Competitive Cycling in USA Growing

Colorado Springs, Colo. (December 4, 2008)—The sport of competitive cycling in the United States continues to grow according to the latest figures released today by USA Cycling.

For the sixth consecutive year, the number of licensed competitive cyclists has risen compared to the previous year, while the number of registered clubs and event sanctions also increased. Collectively, these categories represent the popularity of bike racing in America from a participation standpoint.

At the close of the 2008 license sales season on November 30, USA Cycling listed 63,280 licensees, a 2.9% increase over last year. In similar fashion, the number of sanctioned clubs rose 1.8% as USA Cycling listed 2,155 teams among its constituents. USA Cycling also sanctioned 2,551 events, a 3.1% jump from a year ago.

The growth in membership continues a six-year trend which has seen the number of licensed racers in America increase by 48% since 2002. Over that same period of time, the number of events sanctioned by USA Cycling has risen by 50%, while affiliated clubs have grown by 30%.

Many of the sport’s insiders point to the success and popularity of American athletes in cycling’s most notable events, such as the Tour de France and the Olympic Games, as a primary factor in the sport’s recent boom. The most significant growth occurred throughout Lance Armstrong’s dominant seven-year winning streak at the Tour de France between 1999 and 2005, while success by several other Americans on the sport’s biggest stage since then has encouraged continued interest. If history is any indication, cycling is poised for similar growth in 2009 following a five-medal performance in Beijing – the most successful ever for a U.S. Cycling Team at a non-boycotted Olympic Games – as well as a return to competitive cycling and the Tour de France by Armstrong. Factor in the 13 major internationally-sanctioned professional men’s and women’s races set to take place in the U.S. next year, as well as Armstrong’s commitment to race in February’s Tour of California, and the notoriety of the sport on U.S. soil next season is sure to reach new heights.

“Once again, we’re excited to witness continued growth in the sport of cycling,” commented Steve Johnson, CEO of USA Cycling. “The market for amateur sport in the United States is a competitive one with so many choices and opportunities available to athletes these days. That said, to experience another year of increased participation is very rewarding. Looking ahead, with the continued expansion of professional cycling opportunities both domestically and abroad, we hope and expect this growth trend to continue throughout 2009 and beyond.”

Broken down by specific disciplines and types of licenses, road, track and cyclo-cross grew by 3.2%, while mountain bike increased 1.2%. The number of professional riders in the U.S. rose 6.3% and the amount of student-athletes competing for collegiate clubs jumped 2.5%. Of all of its licensees, USA Cycling’s largest increase was in the number of licensed bike race officials, a figure that rose 17.6%.

Weight Loss- Part II

I've had a bunch of people ask me what they should be eating in the off-season to lose weight. One of the things you can start doing is reducing your Carbohydrate intake, both simple and complex Carbs. As you know, Carbs are essential during long hard summer rides to prevent you from bonking..but in the off-season, when volume and intensity is low..you really don't need as much. And, diets like the Atkins diet are testimony that reducing/eliminating Carbs in your diet will lead to weight loss.

Speaking of Atkins diets..lets talk diets. I am NOT in favor of any kind of diet..because they don't work. Let me say it again: THEY DO NOT WORK! They may work initially, but they're not something you want to adhere to for life..and definitely not for the working athlete. In fact, most people that go on diets end up losing weight initially, only to gain it all back a year or two later..and then some. Trust me..I've seen it. I am however, in favor of one diet...and it's called the ABS Diet. Wait a minute, didn't I just say I'm NOT in favor of any kind of diet? I did, but the ABS Diet is not really a diet..it's an eating plan for life. And, it has nothing to do with your Abdomen (Abs) other than, if you follow the plan you may actually discover you have Abs. I'm serious! With the ABS Diet Power Plan..you eat what you like. All you have to do is include the food items/groups in the acronym: ABSDIETPOWER. A=Almonds/Nuts, B=Beans/Legumes, S=Spinich/Veggies, D=Dairy Products, I=Instant Oatmeal, E=Eggs, T=Turkey/Other Lean Meats, P=Peanut Butter, O=Olive Oil, W=Whole Grain Breads/Cereals, E=Extra-Protein Whey and R=Raspberries/Other berries. That's it, all you have to do is eat two or three of these foods in each of your three major meals and at least one of them in your snacks. If you want to read more about this plan, you can go to Border's or Barnes and Noble and pick up the book: The Abs Diet, by David Zinczenko, editor of Mens Health Magazine. You can't miss the cover, it's bright fluorescent orange. Or, you can mail order it from Amazon.com or buy it online: http://www.absdiet.com/uof/absdiet/noemail/power12.html BTW, if you go to this link you'll find more information on the ABS DIET POWER eating plan.

Does this ABSDIETPOWER plan work? Absolutely, I'm testament to it. In 2004, I used this plan to help me lose 50 lbs. That's right...I went from 222 lbs. down to 172 lbs. Yup, Wubba Rob weighed 222 lbs. (Hey, before you skinny wimps start snickering I could also bench press 285 lbs. back then, something you must dream about..hahaha) But, I can't tell you this..NEVER AGAIN will I let myself get fat/overweight. Since then, I've managed to keep the weight off by sticking to the plan. Currently, I'm 179 lbs. but that's only because I gained 5 lbs. in the Fall from all of the beer/pizza and riding my bike less. (Hey, it's the off-season..give me a break) I'm going to use this plan combined with Weight Training and increased cycling volume to lose an additional 14 lbs. by February. (BTW, did you know that Weight Training is a good fat/calorie burner?) That's right, I'm going to lose 14 lbs. from now until February 4th when I head out to the Desert of Nevada to ride the hills. That's 1.5 lbs. per week. My goal weight is 165 lbs. (Last time I weighed 165 lbs. was a Senior in High School.) And, I'll be eating whatever I want to get to that goal weight..including beer and pizza..just not as much as I did this past Fall..hahaha.

Anybody want to bet me I don't get there? I will. Come Spring time I'll be looking for hills to ride because my power to weight ratio will be the best it's ever been. Remember, Power to weight ratio is your Power (watts) divided by your Weight (kg). The higher this ratio the better the hill climber you'll be. You can increase your Power to Weight Ratio by either a. Increase Power b. Lose Weight, or c. Both a and b. Now you know why all those skinny/wimpy bike riders like to take you for rides in the hills..because that's where they shine. Or, I should say, that's where they get their ego boost..by dropping heavier guys like me. You think I'm kidding? I kid you not. But, not this year..even at age 50.

So, get back in the Weight Room, follow the ABS Diet, and keep riding your bike and get in the best shape of your life. I am!

Winter Ride

It always boggled my mind when I read any cycling book, magazine, web article, etc. on Periodization of Training that said that this is the time of year to build a base for the upcoming season. And, that base building should include lots of endurance time/miles on the bike spent at low intensity. Why does it boggle my mind? Because unless you live in FLA, TX or Sunny California...Southeast PA (in Nov-Dec) is NOT where you want to ride outdoors on the road for 2-4 hrs. at a time. It's cold/wet/icy/salty/windy/low-light/etc. And, the last thing I'm going to do is hop on my indoor trainer for anything more than an hour.

But, you don't have to stay in this Winter and ride on your trainer or on the road when you can ride "off-road" outside in the fresh-air. Just dust off an old bike, put some knobby tires on it and head for a place like the canal path between Stockton and Frenchtown, NJ. I'll tell you why I like it:

a. it's slow (averaging 12-15 mph), therefore it's really not that cold.
b. you get a good workout when it's windy and when the temps are in the 40s because the ground is soft/wet and increases your rolling resistance.
c. you're off the road and don't have to worry about: traffic, salt corroding your bike, stopping for stop lights/stop sigan, dark, etc.
d. it's a good endurance ride from Stockton to Frenchtown, non-stop, just what you want for base building Winter season training.
e. you get to stop at Frenchtown and/or Stockton and have a latte/coffee and a cookie/muffin, etc.
f. safe- always somebody on the path walking, riding, running, etc.
g. can do a group or solo ride at night with a light if you want.
h. rather do two hours outside than 2 hours on a trainer.
i. get some fresh air.
j. scenery is better.

So, next time you dread getting on your trainer and riding inside this Winter for a couple hours..grab your hybrid or mountain bike and head to a place like the canal path instead...the most important thing I didn't mention (above) is ... it's fun!

Weight Loss- Part I

If you're overweight, like me, and you want to lose some weight before the race season..try this..it works! Currently, I weigh 179 lbs. and my goal weight by February 6th (when I head out to Death Valley/Mohave Desert for a week of hilly riding) is 165 lbs. That's 14 lbs. I need to lose in just over 10 weeks, or 1.4 lbs. per week. To do this, all I need to do is burn and/or eliminate 500 more calories per day (500 calories/day x 7 days=3500 calories= 1 lb.) If that sounds hard, it really isn't. Here's how to do it:

a. Determine your maximum fat-burning heart rate zone. This is going to be close to 55-65% of your maximum heart rate. Although you won’t burn maximum calories at this heart rate, you will teach your body how to utilize fat effectively without causing muscle damage or inhibiting recovery. It’s important that you be able to insert this strategy into a pre-existing workout program without having to restructure for rest and recovery.

b. Every day, immediately upon waking (when your liver’s carbohydrate stores are nearly empty) exercise for 20-30 minutes in this heart rate zone. You can do this by either running, walking fast, using an elliptical trainer, etc. (I don't recommend doing it on the bike/trainer or you're going to burn out as you should be doing plenty of cycling training indoors already). In doing so, you will maximize fat-burning enzyme activity. Do NOT skip breakfast after the workout - just ensure that the actual exercise session is performed on an empty stomach.

c. To maximize this effect even more, eliminate any eating for at least 2 hours prior to bedtime the night before. This will ensure empty liver carbohydrate stores and more efficient fat burning in the subsequent morning routine.

d. In addition to the morning exercise, knock-out or reduce intake of the following: soda, candy, ice cream, and alcohol from your daily diet. (If you need to drink, like me over the holidays, stick to wine and light beer, it has less calories than mixed/alcohol drinks. And, keep it to 1-2 drinks per day max. If you need to eat ice cream, choose a light ice cream..they really don't taste too bad..once you get used to them.)

If you do this, exercise first thing in the morning and drop the soda/candy/ice cream/booze out of your daily diet, in addition to what you've normally been doing to maintain your current weight, I guarantee you that you will drop at least a pound or two a week.

Give it at try!

Training

Training Doesn't Stop Because the Leaves Change
By Jeb Stewart MS, CSCS

Champions and seasons are made and broken by what we do or don't do in the off-season. Too many athletes wait until the racing season is upon them to hire a coach and ask them to work miracles with their fitness, having put in a haphazard off-season at best. Even worse, many athletes fire their coach when the racing season is over and then hire them again come spring. Many coaches may not have slots available and may require that the athlete pay another start up fee for the additional work they must now do since they have not been working together continuously.

Besides, this approach is very short sighted and leads to less than optimal fitness and unattained goals come race season. What you do in the off-season determines the heights that you can reach during the next year. Those who do it correctly, meet and far exceed their goals, and those who do not end up falling short and wondering why.

Why is this? Well, the most common traps involve doing too much or too little. Doing too much can take many forms such as going too hard when they should be really working on their base fitness, doing too much or the wrong stuff in the gym, and gaining too much weight by not approaching their nutrition correctly. However, even more athletes fall into the latter of the two categories. Doing too little includes: Not taking any time off, not doing enough miles, skipping cross-training or gym work, not doing enough base work before moving up the training spectrum, not attending to goals and long-term planning and not taking this time when there are no races to attain those elusive body composition goals.

Having a coach can also help you make sure that the things you are doing are actually helping you attain your goals. I see too many athletes either skip cross-training and instead do nothing, do only gym work (often times doing the wrong stuff), employ faulty nutritional practices and gain too much weight as result. I also find that a lot of people do their base training at too low an intensity to really get the gains they are shooting for. Having a coach prescribe the correct Power or HR training zones can help you make sure are actually developing your aerobic fitness when doing this ever so important part of your training. There is nothing worse than to find out that all of those miles you did only helped slightly at best. Never mind the athlete who just goes from racing to mountain bike racing, to cyclo-cross to group rides and then wonders why they never seem to get any better. Many of these things can and should be worked into a complete conditioning program for the bike. However, if you are going to train, then we had better make sure that what you are doing is actually going to benefit you in the long run.

Many athletes want to come into form overnight and in endurance sports it just doesn't work like that unfortunately. Those who are patient and diligent in their preparation make the greatest gains. Take an athlete I am fortunate enough to work with for example. She started with me in November with her goals being in July. Her patient progress paid off in spades when she was on the podium 13 out of 14 races, won her state championships and two stage races. She was patient and believed in herself, her coach and the process. That's a perfect example of what doing things correctly can get for us.

Some of the many things your coach can help you with during the off-season include:
*Nutritional guidance and analysis
*Body composition goals
*Working cross-training into your schedule properly and effectively
*Periodized training for development in your sport of choice
*Proper strength and conditioning programming
*Yoga and flexibility training protocols
*Goal development for the upcoming season and annual planning
And much, much more.

Whether you are a recreational racer or a full-time athlete, what we do outside of our racing season is hugely important, and quite often will determine what we can achieve when the time comes to perform. So don't miss this golden opportunity to create your best season ever by working with a coach who can help you optimize the time you spend training in the off-season and make sure you are on track for the upcoming year.