While many would have taken the day off or would have done a 30 minute "easy spin" on the trainer. This is what I did today, in the 50 degree rain, after a 2 hr Z2 ride for a warm up:
SRM #1:
Duration: 49:13 (49:59)
Work: 1006 kJ
TSS: 90.9 (intensity factor 0.981)
Norm Power: 324
VI: 1.01
Pw:HR: 1.72%
Pa:HR: 7.82%
Distance: 16.939 mi
Min Max Avg
Power: 0 486 320 watts
Heart Rate: 130 192 178 bpm
Cadence: 40 116 80 rpm
Speed: 8.8 40.5 20.6 mph
Pace 1:29 6:48 2:54 min/mi
Crank Torque: 0 677 322 lb-in
Friday, February 27, 2009
Thursday, February 26, 2009
Get off the trainer....Part 2
Last week I posted on the benefit of doing a large portion of your workouts outside:
http://precisioncyclecoach.blogspot.com/2009/02/get-off-trainer.html
Well today it was sweet weather and as usual I headed outside and did my 3x15:00 workout on the road. Below is a part of the ride and I wanted to point out a few things.
Some riders and coaches claim that the only way to do intervals properly is on the trainer or rollers. They claim that its more controlled and that the "iso-power" efforts are the best way to do your intervals. I couldn't disagree more.
Take a look at the screen shot below. The target power was 320 watts. It felt easy PE was way down and I know my FTP is higher than what i am training at right now so i let the power creep up a bit to 323 average and normalized. Still with a VI of 1, still an "iso-power" interval.
But take a look at the crank torque, cadence and speed and you can take my word for it that I would stand for a total of about 1:00 of the 15:00 interval. Notice that both torque and cadence are variable, but still have nice averages. These variations recruit different muscles and even muscle fibers, slow cadence/high torque on the steeps, high cadence/low torque staying "on top" of the gear on the few short downhills. All this opposed to a steady cadence, same gear, same crank torque that would usually be the result of the same workout done indoors.
I think that any intelligent individual would agree that the outside version, where you more closely simulate racing conditions is far superior. I understand many of us must do our workouts after dark in the winter so indoors is the only option and thats fine. But whenever possible get off the trainer and get your butt outside.
Healthy Day!
Zach
Wednesday, February 25, 2009
New race wheels...
Today I went for a nice little group ride with my wife and a few other guys, including a very promising new Jr. in our are who, mark my words, will be mixing it up in the Pro 1/2 races by the end of the year.
When we rolled in, there are the porch, thanks to sponsor Zipp, were my new race wheels for this year. Drum roll please.... 808 Tubulars.
Now, some might think its "too heavy" and more of a TT wheel or that they are n0t light enough to accelerate out of the corners at a crit, (i hear that one a bunch). Well its like this, aero always wins over weight...well almost always. Ideally I would like to have a set of 303's for hill climbs 404 for really hilly road races, I would use a 404 front and 808 rear if it was extremely windy, and 808's the rest of the time. But... I can only have one set of wheels so the best choice for an "all around" wheel is the 808's. Like I said aero always wins, even if there are some hills, and they are a bit heavier, the races around here have more terrain where a more aero wheel will save you way more time than a lighter one on the few hills. You save way more watts in a crit by a wheel that rolls through the wind at 25 mph, than you do with a "light" one that may accelerate out of the corners just a tad easier. Once you have ANY wheel rolling at such speeds, weight begins to make less and less difference and aerodynamics become MORE important.
When we rolled in, there are the porch, thanks to sponsor Zipp, were my new race wheels for this year. Drum roll please.... 808 Tubulars.
Now, some might think its "too heavy" and more of a TT wheel or that they are n0t light enough to accelerate out of the corners at a crit, (i hear that one a bunch). Well its like this, aero always wins over weight...well almost always. Ideally I would like to have a set of 303's for hill climbs 404 for really hilly road races, I would use a 404 front and 808 rear if it was extremely windy, and 808's the rest of the time. But... I can only have one set of wheels so the best choice for an "all around" wheel is the 808's. Like I said aero always wins, even if there are some hills, and they are a bit heavier, the races around here have more terrain where a more aero wheel will save you way more time than a lighter one on the few hills. You save way more watts in a crit by a wheel that rolls through the wind at 25 mph, than you do with a "light" one that may accelerate out of the corners just a tad easier. Once you have ANY wheel rolling at such speeds, weight begins to make less and less difference and aerodynamics become MORE important.
Sunday, February 22, 2009
Where do you get your information?
This is the question I got from one of my Athletes earlier in the week. I thought it was a good question to post about. First of all, this Athlete is a nutritionist and the question was geared toward that. She has been constantly amazed that despite her former schooling, I have been able to give her great nutrition and supplement advice for years now. Stuff they don't teach you in the class room.
First let me say that an 'expert" has all of the answers, a "professional" knows where to GET all of the answers. I would call myself a mix of the two. I know quite a bit when it comes to nutrition and what I don't know, I know who to ask.
So where have I learned all of this valuable nutrition information? Well, from a few places. Mainly experience, but also from a ton of reading, seminars and apprenticeships under other VERY experienced coaches and Athletes. Its no secret I am a BIG fan of the Paleo diet, so big in fact it seems other coaches in the area are know jumping on that band wagon as well. I have added my own variations to that diet however that will remain top secret. I have quite a bit of experience with female athletes and the deficiencies they almost always have, my experience with them has taught me what foods and supplements work best for them.
The network I have built over the years with some world renowned "experts" also keeps me up to date on nutrition. I read a ton, all of the new studies, and experiment on myself. Once a year I attend a sports nutrition seminar (that will remain a secret) that has proved extremely valuable in staying on top of nutrition.
Nutrition is a KEY component of your training...so....Where do you get your information?
First let me say that an 'expert" has all of the answers, a "professional" knows where to GET all of the answers. I would call myself a mix of the two. I know quite a bit when it comes to nutrition and what I don't know, I know who to ask.
So where have I learned all of this valuable nutrition information? Well, from a few places. Mainly experience, but also from a ton of reading, seminars and apprenticeships under other VERY experienced coaches and Athletes. Its no secret I am a BIG fan of the Paleo diet, so big in fact it seems other coaches in the area are know jumping on that band wagon as well. I have added my own variations to that diet however that will remain top secret. I have quite a bit of experience with female athletes and the deficiencies they almost always have, my experience with them has taught me what foods and supplements work best for them.
The network I have built over the years with some world renowned "experts" also keeps me up to date on nutrition. I read a ton, all of the new studies, and experiment on myself. Once a year I attend a sports nutrition seminar (that will remain a secret) that has proved extremely valuable in staying on top of nutrition.
Nutrition is a KEY component of your training...so....Where do you get your information?
Thursday, February 19, 2009
New bike!
Unfortunately its not mine.... Built up Tonya's new race bike today courtesy of Bianchi. its really sweet ride, Womens specific Carbon, Dura-Ace, SRM Pro, and she will race on Zipp 303's again this year.
I love bikes!
I love bikes!
Tuesday, February 17, 2009
Get off the trainer....
The last two days I had a nice couple of workouts. Monday I did 2x16:00 climbing repeats up the local Mineral Springs Mountain at 98%. Again it felt pretty easy so I know FTP is climbing quickly, cant wait for a field test to verify.
Today I rode with my wife on mainly a fun ride but I threw in 2 15:00's at about 90%, but they were highly variable in terms of power. In fact both days the power was up and down within about a 20-40 watt range.
This reminded me of why I prefer to have my Athletes do workouts outside whenever possible. The microbursts, changes in cadence and wattage, different muscle groups used as well as terrain is much more effective than nailing the power right at a certain wattage for an interval. Think about it, how many events RR/crit or TT have you done where the power and cadence is exactly X and never changes?
The trainer is good for some types of workouts like the dreaded "race winning interval" or a crit specific workout with bursts every 15 seconds. Changes in terrain and wind can make it pretty difficult to do those types of workouts accurately. But for the most part, and especially for longer 15:00+ Threshold intervals and tempo work you are better off doing them on the road. Don't focus on the power too much, rather keep it, in a range of bout 20-30 watts and go by feel, glancing down every 20 seconds to make sure you are on target, chances are your normalized power will be very close to your goal.
There are some coaches and athletes out there doing ALL of their workouts on the trainers or rollers. I am still looking for that event that requires me to ride at exactly 365watts for 20 minutes....if anyone finds one let me know.
Today I rode with my wife on mainly a fun ride but I threw in 2 15:00's at about 90%, but they were highly variable in terms of power. In fact both days the power was up and down within about a 20-40 watt range.
This reminded me of why I prefer to have my Athletes do workouts outside whenever possible. The microbursts, changes in cadence and wattage, different muscle groups used as well as terrain is much more effective than nailing the power right at a certain wattage for an interval. Think about it, how many events RR/crit or TT have you done where the power and cadence is exactly X and never changes?
The trainer is good for some types of workouts like the dreaded "race winning interval" or a crit specific workout with bursts every 15 seconds. Changes in terrain and wind can make it pretty difficult to do those types of workouts accurately. But for the most part, and especially for longer 15:00+ Threshold intervals and tempo work you are better off doing them on the road. Don't focus on the power too much, rather keep it, in a range of bout 20-30 watts and go by feel, glancing down every 20 seconds to make sure you are on target, chances are your normalized power will be very close to your goal.
There are some coaches and athletes out there doing ALL of their workouts on the trainers or rollers. I am still looking for that event that requires me to ride at exactly 365watts for 20 minutes....if anyone finds one let me know.
Friday, February 13, 2009
Hit and Miss
Thats what my blogging has been like lately... So I apologize to my loyal readers. It has been 6 months since i have posted, and there has been a ton going on with me. So here are the bullets of the last 6 months.
The past two days I put together some nice workouts Yesterday I did 2x20:00 at 95% of FTP, felt great so today I went out and threw down 60:00 at 95% of FTP.. much tougher for sure but i did it and i felt good. I suspect that FTP has already made that early spring "leap" of about 20 watts that is the norm for me when i climb back on the bike for yet another racing season.
We may be headed to the beach next week for 4-5 days and do 2-a-days for a nice little spring trainig camp. We will see!
Ill try to be more consistent with my postings this year. Healty Day!
- Injury, pliriformis syndrome took me off the bike from October till January 15thish.
- Medical problems... long story involving a small outpatient surgery mid Jan.
- Started "lightly" training towards the end of Jan.
The past two days I put together some nice workouts Yesterday I did 2x20:00 at 95% of FTP, felt great so today I went out and threw down 60:00 at 95% of FTP.. much tougher for sure but i did it and i felt good. I suspect that FTP has already made that early spring "leap" of about 20 watts that is the norm for me when i climb back on the bike for yet another racing season.
We may be headed to the beach next week for 4-5 days and do 2-a-days for a nice little spring trainig camp. We will see!
Ill try to be more consistent with my postings this year. Healty Day!
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