Tuesday, December 15, 2009
Friday, May 29, 2009
Eating During Exercise
By Jenny Ives Dietitian - PCC Athlete and Associate
Ideally, during exercise that last longer than 60 minutes, you should try to balance your water and energy output with enough fluid to match your sweat losses and enough carbohydrate intake to provide energy and maintain normal blood sugar. You can significantly increase your stamina by consuming about 100 to 250 calories (approx 25-60 grams) of carbohydrates per hour while performing endurance exercise after the first hour (ACSM 2000). The most recent research involving cyclists indicates that sports beans, sports drinks, and gels all offer performance benefits (Campbell et al 2007)
Better yet, it is wise to mix up your foods and fluids so that you are getting a variety of types of carbohydrates. For an example instead of just a sports drink, choose a sports drink and a banana or part of an energy bar and extra water. This stands behind the fact that different sugars use different transporters resulting in an increased absorption of carbohydrates giving you more fuel to support your exercise. Engineered sports foods commonly contain 1-2 types of sugars, so ideally if you can physically handle a variety of energy products and natural foods than you may want to experiment.
A moderate to hard endurance workout often supplies about 50 % of the energy. And as you deplete carbohydrates from muscle glycogen stores you rely more so on blood sugar for energy. Therefore by consuming carbohydrates during exercise, such as gels, sports drinks, etc your muscle have an added fuel source. As we know, much of our performance depends on mental stamina, for that reason is wise to maintain normal blood sugar levels to keep your brain fueled and help you think clearly, concentrate, and remain focused. Your body really doesn’t’ care if you ingest solid or liquid carbohydrates both are seen to be equally effective, it’s sort of a matter of what you personally do best with. Some people prefer the natural sugars from fruits and juices, while other choose energy gels and bars, or sports drinks and hard candy. It’s up to you to experiment and find the foods that work best for you. An avid cyclist in England that I have had the honor to work with gets through his races with Kendal mint cake (380 calories, 0 grams protein, 95 grams of carbohydrates).
The question that remains; are more carbohydrates better? The answer to this is no, if you consume more carbohydrates than you need than it just sits in your stomach which can lead to other issues. In a study of well trained women cyclist, who did two hours of moderately hard endurance cycling while taking in a beverage that provided 60 grams (240 calories) of glucose per hour resulted in the highest amount of carbohydrate being used. However, when the women consumed a beverage with 90 grams of glucose (360 calories) per hour there were no change in performance. This is most likely because the excess fuel intake sat in the stomach unabsorbed leading to gastrointestinal discomfort. With the 60 gram intake there very few complaints of stomach distress and with plain water there was only one complaint (Wallis et al 2007). A later study has shown that when the women consumed a variety of carbohydrates there was even fewer complaints.
Keep in mind that excess sugar or food consumed at once can decrease the rate at which fluids leave the stomach and become available to replace sweat losses. Therefore be conservative with your sugars during intense workouts and hot weather, when fluid replacements becomes more important than carbohydrates. When the cold weather workouts roll in the risks of dehydration are greatly decreased therefore sugar fixes can provide much needed energy.
Lastly, if you are not used to consuming 100-250 calories per hour than you need to practice eating during training to figure out which foods and fluids work for you. As always if you want to try something a new drink, bar, gel, etc be sure to do it during training and not on race day. Then once you try something keep a list of what works and what does, however keep note of the temperature. For instance you may not do well with a peanut butter and jelly sandwich in 90 degree weather, but it may be just fine in 40 or 50 degree weather. Do be afraid to try new foods after all eating the same foods every workout gets awfully old.
Ideally, during exercise that last longer than 60 minutes, you should try to balance your water and energy output with enough fluid to match your sweat losses and enough carbohydrate intake to provide energy and maintain normal blood sugar. You can significantly increase your stamina by consuming about 100 to 250 calories (approx 25-60 grams) of carbohydrates per hour while performing endurance exercise after the first hour (ACSM 2000). The most recent research involving cyclists indicates that sports beans, sports drinks, and gels all offer performance benefits (Campbell et al 2007)
Better yet, it is wise to mix up your foods and fluids so that you are getting a variety of types of carbohydrates. For an example instead of just a sports drink, choose a sports drink and a banana or part of an energy bar and extra water. This stands behind the fact that different sugars use different transporters resulting in an increased absorption of carbohydrates giving you more fuel to support your exercise. Engineered sports foods commonly contain 1-2 types of sugars, so ideally if you can physically handle a variety of energy products and natural foods than you may want to experiment.
A moderate to hard endurance workout often supplies about 50 % of the energy. And as you deplete carbohydrates from muscle glycogen stores you rely more so on blood sugar for energy. Therefore by consuming carbohydrates during exercise, such as gels, sports drinks, etc your muscle have an added fuel source. As we know, much of our performance depends on mental stamina, for that reason is wise to maintain normal blood sugar levels to keep your brain fueled and help you think clearly, concentrate, and remain focused. Your body really doesn’t’ care if you ingest solid or liquid carbohydrates both are seen to be equally effective, it’s sort of a matter of what you personally do best with. Some people prefer the natural sugars from fruits and juices, while other choose energy gels and bars, or sports drinks and hard candy. It’s up to you to experiment and find the foods that work best for you. An avid cyclist in England that I have had the honor to work with gets through his races with Kendal mint cake (380 calories, 0 grams protein, 95 grams of carbohydrates).
The question that remains; are more carbohydrates better? The answer to this is no, if you consume more carbohydrates than you need than it just sits in your stomach which can lead to other issues. In a study of well trained women cyclist, who did two hours of moderately hard endurance cycling while taking in a beverage that provided 60 grams (240 calories) of glucose per hour resulted in the highest amount of carbohydrate being used. However, when the women consumed a beverage with 90 grams of glucose (360 calories) per hour there were no change in performance. This is most likely because the excess fuel intake sat in the stomach unabsorbed leading to gastrointestinal discomfort. With the 60 gram intake there very few complaints of stomach distress and with plain water there was only one complaint (Wallis et al 2007). A later study has shown that when the women consumed a variety of carbohydrates there was even fewer complaints.
Keep in mind that excess sugar or food consumed at once can decrease the rate at which fluids leave the stomach and become available to replace sweat losses. Therefore be conservative with your sugars during intense workouts and hot weather, when fluid replacements becomes more important than carbohydrates. When the cold weather workouts roll in the risks of dehydration are greatly decreased therefore sugar fixes can provide much needed energy.
Lastly, if you are not used to consuming 100-250 calories per hour than you need to practice eating during training to figure out which foods and fluids work for you. As always if you want to try something a new drink, bar, gel, etc be sure to do it during training and not on race day. Then once you try something keep a list of what works and what does, however keep note of the temperature. For instance you may not do well with a peanut butter and jelly sandwich in 90 degree weather, but it may be just fine in 40 or 50 degree weather. Do be afraid to try new foods after all eating the same foods every workout gets awfully old.
Thursday, April 23, 2009
Make It Hurt So Good
Hey everyone. As this is my first post on the blog I reckon’ a short introduction is in order. My name is Evan Burkhart. I’m a Category 2 road racer and just started working with Zach a few weeks ago. I currently ride for the ITS-Kane Elite Cycling Team. If you desire more background follow the link to my blog, Saddle Up, a little further down.
Zach asked me to contribute to the blog and since he seems to have the technical and the nutritional covered, I’ll focus my thoughts elsewhere.
Since I’ve started working with Zach the name of the game has been pain. My total time on the road has decreased but every time I throw my leg over the bike I have to be prepared to hurt. At first I simply didn’t know what to expect. I would see a workout and say, “Man, that looks kind of hard.” Then I would find out. Do you know what it’s like to be dying a thousand deaths only to look down and realize you’ve just hit the half way mark of a workout? I do. I was pushing myself further than I ever had in training. These workouts were tough, physically and mentally. You might think that after a while knowing every workout was going to hurt, a lot, would get old and the motivation to push yourself to those limits would disappear. However, since I’ve been doing these workouts I’ve seen a huge jump in my fitness. I’ve never experienced gains this significant in such a short amount of time. Now I can’t wait to get on the bike and push it. I know the pain is making me stronger and I legitimately enjoy it. Then, when it’s all over, there is the rush of endorphins and the visualization of that moment when it is all going to pay off. So the next time you question how hard you should push yourself and if it is really worth it, just remember to make it hurt so good. I promise you will become a stronger cyclist and a stronger person for it.
Having said that, remember to have fun. It’s not always about torturing yourself endlessly. Enjoy the recovery rides and the time spent outdoors. Don’t forget why cycling is such a great sport and enjoy every aspect to its fullest. Ciao.
Zach asked me to contribute to the blog and since he seems to have the technical and the nutritional covered, I’ll focus my thoughts elsewhere.
Since I’ve started working with Zach the name of the game has been pain. My total time on the road has decreased but every time I throw my leg over the bike I have to be prepared to hurt. At first I simply didn’t know what to expect. I would see a workout and say, “Man, that looks kind of hard.” Then I would find out. Do you know what it’s like to be dying a thousand deaths only to look down and realize you’ve just hit the half way mark of a workout? I do. I was pushing myself further than I ever had in training. These workouts were tough, physically and mentally. You might think that after a while knowing every workout was going to hurt, a lot, would get old and the motivation to push yourself to those limits would disappear. However, since I’ve been doing these workouts I’ve seen a huge jump in my fitness. I’ve never experienced gains this significant in such a short amount of time. Now I can’t wait to get on the bike and push it. I know the pain is making me stronger and I legitimately enjoy it. Then, when it’s all over, there is the rush of endorphins and the visualization of that moment when it is all going to pay off. So the next time you question how hard you should push yourself and if it is really worth it, just remember to make it hurt so good. I promise you will become a stronger cyclist and a stronger person for it.
Having said that, remember to have fun. It’s not always about torturing yourself endlessly. Enjoy the recovery rides and the time spent outdoors. Don’t forget why cycling is such a great sport and enjoy every aspect to its fullest. Ciao.
Wednesday, April 22, 2009
CRAMPS
Another Great Article by our resident Nutritionist and PCC Athlete Jenny Ives.
Muscle cramps are most commonly associated with dehydration. If you are among the thousands that experience the excruciating pain of severe muscle cramps, you are likely wondering; why is this happening? How can I prevent it? Well because no one completely understands what leads to these muscle cramps, these unpredictable spasms remain somewhat mysterious. Given that muscle cramps occur when the muscles become fatigued, the problem may be related to nerve malfunction resulting in an imbalance between muscle excitation and inhibition, preventing the muscles from relaxing (Schwellnus et al 2004).
Cramps are most often related to overexertion, fluid loss, inadequate training, and electrolyte imbalance. Cramps, for the most part can be treated with massage and stretching, however sometime nutrition is involved. For an example a deficiency in any of the following can lead to cramping:
Water:
Cramps, commonly are associated with dehydration. Therefore in order to prevent dehydration induced cramps, be sure to drink enough fluids before, during, and after exercise. Your goal for hydration status should be clear, pale yellow, and copious urine. During a long exercise session an 150lb athlete may need about 8 oz of fluid every 15-20 minutes. It’s difficult to make a one-size fits all fluid recommendation, but the best hydration indicator is to check you urine; if it is dark and scanty you need more fluids or foods that have a high fluid content such as fruits, vegetables, cooked oatmeal, etc.
Calcium:
Calcium plays a vital role in muscle contractions, therefore often times athletes with cramping issues will notice a difference with an increased calcium intake. However, some scientist will argue that a calcium imbalance is an unlikely cause of muscle cramps because if a dietary deficiency were to occur, calcium would be released from the bones to provide the muscles with the proper amount of calcium needed for contracting. On the other hand, to rule out any potential link between a calcium poor diet and muscle cramps an athlete should consume adequate calcium through dairy products or other calcium sources (soy milk, fortified food products, or lastly supplements-this should be the last resort, try to get it from food) at least two times a day.
Potassium:
Commonly electrolyte imbalance, for instance a lack of potassium, may contribute to muscle cramps. However, a potassium deficiency is not likely to occur as a result of sweat losses because the body can store much more potassium than a marathoner might lose during a hot sweaty race. However, if the potassium loss that occurs after a hard sweaty workouts isn’t consistently replaced this can overtime lead to a deficiency. Therefore to rule out this issue be sure to eat potassium rich foods such as potatoes, bananas, raisins.
Sodium
Believe it or not athletes are often found restricting their sodium intake during exercise, putting them at great risk for developing a sodium imbalance that could contribute to cramps. This is most often found in athletes who exercise hard for more than 4 hours in the heat such as cyclist, runners, triathletes. The risks increase for those that only consume water during the competition or training session or have not consumed sodium containing foods or beverages. Sports drinks (i.e. Heed, GU2O) are a great choice for those long and hot training or event days.
Magnesium
Muscles need calcium to contract and therefore need magnesium to relax. Magnesium has been shown to help reduce leg cramps that may occur in the middle of the night ( Roffe et al 2002). However, whether or not magnesium can help with exercise related cramps remains unclear. On the other hand it has been observed that most people do not meet the RDA for magnesium (320 mg for women and 420mg for men). The richest sources of magnesium include green leafy vegetables, whole grains, nuts, beans, legumes (1 cup of spinach has 155 mg, 1 cup brown rice 85 mg). I have often heard of endurance athletes consuming a few Tums as they contain 45 mg magnesium and 220 mg of calcium. These are a great source, but food is still the best source of any nutrient.
These are a few tips for resolving muscle cramps, but they are only suggestions, not proven solutions, therefore you may want to experiment with these dietary recommendations if you suffer from chronic muscle cramps. Making small changes such as consuming extra fluids, low-fat dairy products, potassium-rich fruits and vegetables, and adding a sprinkle or two of salt certainly won’t harm you and it may even resolve your issues. However, it may also be wise to consult with a physical therapist, trainer, or coach for stretching recommendations.
Muscle cramps are most commonly associated with dehydration. If you are among the thousands that experience the excruciating pain of severe muscle cramps, you are likely wondering; why is this happening? How can I prevent it? Well because no one completely understands what leads to these muscle cramps, these unpredictable spasms remain somewhat mysterious. Given that muscle cramps occur when the muscles become fatigued, the problem may be related to nerve malfunction resulting in an imbalance between muscle excitation and inhibition, preventing the muscles from relaxing (Schwellnus et al 2004).
Cramps are most often related to overexertion, fluid loss, inadequate training, and electrolyte imbalance. Cramps, for the most part can be treated with massage and stretching, however sometime nutrition is involved. For an example a deficiency in any of the following can lead to cramping:
Water:
Cramps, commonly are associated with dehydration. Therefore in order to prevent dehydration induced cramps, be sure to drink enough fluids before, during, and after exercise. Your goal for hydration status should be clear, pale yellow, and copious urine. During a long exercise session an 150lb athlete may need about 8 oz of fluid every 15-20 minutes. It’s difficult to make a one-size fits all fluid recommendation, but the best hydration indicator is to check you urine; if it is dark and scanty you need more fluids or foods that have a high fluid content such as fruits, vegetables, cooked oatmeal, etc.
Calcium:
Calcium plays a vital role in muscle contractions, therefore often times athletes with cramping issues will notice a difference with an increased calcium intake. However, some scientist will argue that a calcium imbalance is an unlikely cause of muscle cramps because if a dietary deficiency were to occur, calcium would be released from the bones to provide the muscles with the proper amount of calcium needed for contracting. On the other hand, to rule out any potential link between a calcium poor diet and muscle cramps an athlete should consume adequate calcium through dairy products or other calcium sources (soy milk, fortified food products, or lastly supplements-this should be the last resort, try to get it from food) at least two times a day.
Potassium:
Commonly electrolyte imbalance, for instance a lack of potassium, may contribute to muscle cramps. However, a potassium deficiency is not likely to occur as a result of sweat losses because the body can store much more potassium than a marathoner might lose during a hot sweaty race. However, if the potassium loss that occurs after a hard sweaty workouts isn’t consistently replaced this can overtime lead to a deficiency. Therefore to rule out this issue be sure to eat potassium rich foods such as potatoes, bananas, raisins.
Sodium
Believe it or not athletes are often found restricting their sodium intake during exercise, putting them at great risk for developing a sodium imbalance that could contribute to cramps. This is most often found in athletes who exercise hard for more than 4 hours in the heat such as cyclist, runners, triathletes. The risks increase for those that only consume water during the competition or training session or have not consumed sodium containing foods or beverages. Sports drinks (i.e. Heed, GU2O) are a great choice for those long and hot training or event days.
Magnesium
Muscles need calcium to contract and therefore need magnesium to relax. Magnesium has been shown to help reduce leg cramps that may occur in the middle of the night ( Roffe et al 2002). However, whether or not magnesium can help with exercise related cramps remains unclear. On the other hand it has been observed that most people do not meet the RDA for magnesium (320 mg for women and 420mg for men). The richest sources of magnesium include green leafy vegetables, whole grains, nuts, beans, legumes (1 cup of spinach has 155 mg, 1 cup brown rice 85 mg). I have often heard of endurance athletes consuming a few Tums as they contain 45 mg magnesium and 220 mg of calcium. These are a great source, but food is still the best source of any nutrient.
These are a few tips for resolving muscle cramps, but they are only suggestions, not proven solutions, therefore you may want to experiment with these dietary recommendations if you suffer from chronic muscle cramps. Making small changes such as consuming extra fluids, low-fat dairy products, potassium-rich fruits and vegetables, and adding a sprinkle or two of salt certainly won’t harm you and it may even resolve your issues. However, it may also be wise to consult with a physical therapist, trainer, or coach for stretching recommendations.
Wednesday, April 8, 2009
The latest on Caffeine
Written By Jenny Ives BS in Nutrition - PCC Athlete and Associate
The latest on caffeine as it’s everywhere. It’s even starting to appear in energy gels, bars, etc, but why? Well to start caffeine is a very popular pre-exercise energizer and is well known to help athletes train harder and longer. Caffeine acts as a stimulant to the brain, contributing to greater concentration and clearer thinking. There are numerous studies involving the use of caffeine for both endurance exercises and higher intensity exercises. The vast majority of studies conclude that caffeine does enhance performance by roughly 11%, making those hard efforts seem easier. However, it does appear that endurance athletes notice a greater benefit that those doing short bouts of exercise.
If you rarely drink coffee/tea then you may notice a dramatic caffeine boost likely due to your body’s little tolerance to caffeine’s stimulant effect. Interesting indeed was a study compared regular caffeine users to nonusers and it showed that nonusers lasted 8.5 minutes longer when biking very hard to exhaustion, as compared to when they had no preexercise caffeine. The regular caffeine users exercised for only four minutes longer when they had caffeine fix (
However, what is important to understand is that everyone’s body responds to caffeine differently, therefore don’t assume you will perform better with a caffeine boost. You may end up nauseated, coping with the so called “coffee stomach” or suffering from the jitters at a time when you are already trembling with anxiety. Also beware: a cup of coffee may help with bowel movement, however precompetition it may lead to transit complications. Experiment during training to determine if caffeine or plain water is your best bet.
Is Caffeine Dehydrating?
This is the common question, however according to Dr. Larry Armstrong, an exercise physiologist at the
Should I get more Caffeine that I already get?
Although a cup or two of coffee before exercise may be helpful, more may have no effect. A study performed in 1995 showed that well-trained cyclists performed just as well with 350 milligrams as they did with 850 milligrams. What they found is that the second or third cup of coffee may do more harm than good (Pasman et al 1995). Small amounts of caffeine, such as those taken socially, may enhance performance, where high doses may be counter productive.
The Recommendations:
The target dose is around 1.5 milligrams per pound (3milligrams per kilogram) (Doherty and Smith 2005). For an example a 145 lb athlete they would need approximately 218 milligrams. Great, so what are my caffeine sources?
| Source of Caffeine | Approximate Caffeine Content (mg) |
| Coffee-16 oz | |
| Brewed, generic | 275 |
| Starbucks, brewed, grande | 320 |
| Dunkin Donuts | 200 |
| Decaffeinated, brewed | 20 |
| Other Beverages | |
| Starbucks espresso (6.5 oz) | 150 |
| Espresso, generic(1 oz), shot | 50 |
| Hot cocoa (12 oz) | 15 |
| Tea-16 oz | |
| Tea, brewed | 175 |
| Starbucks Tazo Chai tea Latte | 100 |
| Snapple Lemon, Peach, Plain Tea | 42 |
| Soft Drink | |
| Mountain Dew(regular or diet) | 71 |
| Pepsi One | 54 |
| Mello Yellow(regular or diet) | 53 |
| Pepsi | 38 |
| Diet Pepsi | 36 |
| Coca-Cola(regular or diet) | |
| Energy Drinks | |
| Red Bull (8.3 oz) | 80 |
| Rockstar Energy Drink (8oz) | 80 |
Information taken from CSPI 2007. Adapted from Nutrition Action Healthletter
Many people drink a warm cup of coffee, not for an energy boost but because the warm liquid helps support regular bowel movement and helps empty the body before exercise. This could be the most justifiable reason for some people to include this beverage in their diet. However, as we all know if you are so tired that you turn to coffee for the stimulant effect to get you going for your workout, then you should probably be back to bed resting.
Saturday, April 4, 2009
A rodie does a Tri...
Today was the local World Championship Sprint triathlon in my hometown...Valdese, NC. I have watched this race for many years since it is 1/2 mile from my house and have always said "that looks like fun, I'm gonna try that one day". Well today was that day.
I now have a a ton of respect for multi sport athletes, especially the fast ones. Wow, the top 3 guys were moving! Anyway the race went like this.
1. Swim in a pool for 250 yards, short but fast...I am actually a decent swimmer as I use it to cross train in the winters..its awesome active recovery for the bike. Swim took me about 3:45 I think... not the fastest but no more than 20 seconds slower than the top guys.
2. Bike. YEAH! The course was only 9 miles..again super short and either up or down so there is some technique to riding that kind of TT while keeping in mind you have to run afterward. Bike time was good, probably the top 3 of the day... but not sure.
3. Oh yeah you have to run at the end of these things...THAT SUCKED. I can count on two hands the number of times I have ran in the last 5 years, and I am no good at it to begin with. It took about a mile for the legs to get into a rhythm and that first mile hurt...I actually considered stopping at that beer store we passed and calling it quits!...after that first mile, felt a little better and was able to hobble through the rest of the 5k without puking.
End result: 1st place in my age group (30-34) and 8th overall. I am really looking forward to my next tri, in 2025!
I now have a a ton of respect for multi sport athletes, especially the fast ones. Wow, the top 3 guys were moving! Anyway the race went like this.
1. Swim in a pool for 250 yards, short but fast...I am actually a decent swimmer as I use it to cross train in the winters..its awesome active recovery for the bike. Swim took me about 3:45 I think... not the fastest but no more than 20 seconds slower than the top guys.
2. Bike. YEAH! The course was only 9 miles..again super short and either up or down so there is some technique to riding that kind of TT while keeping in mind you have to run afterward. Bike time was good, probably the top 3 of the day... but not sure.
3. Oh yeah you have to run at the end of these things...THAT SUCKED. I can count on two hands the number of times I have ran in the last 5 years, and I am no good at it to begin with. It took about a mile for the legs to get into a rhythm and that first mile hurt...I actually considered stopping at that beer store we passed and calling it quits!...after that first mile, felt a little better and was able to hobble through the rest of the 5k without puking.
End result: 1st place in my age group (30-34) and 8th overall. I am really looking forward to my next tri, in 2025!
Wednesday, March 4, 2009
11
That was the temperature yesterday morning in the garage for my workout. It sucked. Started my work out but never could really warm up. When I started my 20:00 interval I began sweating and was pretty wet within 5 minutes. so my extremities were freezing along with the sweat but my core was hot. It was no fun to say the least and I am really sick of winter...ready for some more warm outside riding.
On top of that, half way through my ride my PowercontrolV quit working, the screen froze for about 20 seconds, then went blank. I guess it was due, it has about 30k miles on it. So now I am without power for a week at least and will be going back to using HR and PE, its no big deal really and may actually be good for me to get back to some longer riding without focusing on the numbers to much.
I think to many riders become obsessed with "the numbers" and burn them selves out obsessing about power.
On top of that, half way through my ride my PowercontrolV quit working, the screen froze for about 20 seconds, then went blank. I guess it was due, it has about 30k miles on it. So now I am without power for a week at least and will be going back to using HR and PE, its no big deal really and may actually be good for me to get back to some longer riding without focusing on the numbers to much.
I think to many riders become obsessed with "the numbers" and burn them selves out obsessing about power.
Friday, February 27, 2009
How you get fast...
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
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
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!
Monday, July 28, 2008
Like Shootin Fish in a Barrel"
Thats what it was like this weekend at Crossroads for Time Pro Cycling. They took the lions share of the podium and prize money all week with Daniel Ramsey winning the first three days of Crossroads. There was not anyone that could go toe to toe with this powerhouse over the weekend. And I imagine this trend will continue through the rest of the 9 day race series this week.
Friday: Very hard race, big finishing hill. 36 Starters, 26 Finishers. I lasted 20 minutes. Ramsey lapped the field solo, followed by Hamblen and Johnson and that was your podium. Teammate Jay Cox hung in there for a field finish, great ride to even finish among mainly Pros that finished.
Saturday: Didn't race, the 8:00 PM start, chose to go home and sleep, but failed in that as well. Our team had no finishers in the filed of 26 that did cross the line.
Sunday: Up at 5am, set up course, put up almost a mile of crowd barriers, set out 50 hay bails, hang banners, on feet all day promoting the race in the heat, forgot to eat drink or sit, kitted up to race last minute with no warm-up. Strong recipe for a disasturous race, and thats exactly what it was.
The temp at the 3:30 start was about 95 degrees. All of the big guns were there from the past few days the 3 powerful teams being Time Pro Cycling, DLP, and Hincapie/Coke.
The course is one of the hardest in the south-east, if your not climbing your turning. Did I mention it was hot? The race was insanely fast from the gun and guys went off the back at record speed. I was hurting from working all day but was trying to hang in there until my body settled into the pain cave. The first few guys i saw of note drop out in the first 15 minutes were Torsten Wambold, Joey Coddington and Andrew Olson, all from the DLP PRO Cycling team. This race was crazy hard. At about 19:00 into it Erik Barlevev, famous for his recent win at Harlem Rocks Crit, was next to me and obviously on the rivet, then he just quit pedaling and pulled off. This was really bad for my attitude about the race, because i reasoned "if all these "Pros" are quitting, than ive done ok to stay in this long". I probably could have stayed in a little longer. Right after that there was a $100 cash preme and i was gone. My two teammates Pete and Jay hung in there to get 7th and 18th respectively. There were only 22 finishers out of the 44 starters.
Friday: Very hard race, big finishing hill. 36 Starters, 26 Finishers. I lasted 20 minutes. Ramsey lapped the field solo, followed by Hamblen and Johnson and that was your podium. Teammate Jay Cox hung in there for a field finish, great ride to even finish among mainly Pros that finished.
Saturday: Didn't race, the 8:00 PM start, chose to go home and sleep, but failed in that as well. Our team had no finishers in the filed of 26 that did cross the line.
Sunday: Up at 5am, set up course, put up almost a mile of crowd barriers, set out 50 hay bails, hang banners, on feet all day promoting the race in the heat, forgot to eat drink or sit, kitted up to race last minute with no warm-up. Strong recipe for a disasturous race, and thats exactly what it was.
The temp at the 3:30 start was about 95 degrees. All of the big guns were there from the past few days the 3 powerful teams being Time Pro Cycling, DLP, and Hincapie/Coke.
The course is one of the hardest in the south-east, if your not climbing your turning. Did I mention it was hot? The race was insanely fast from the gun and guys went off the back at record speed. I was hurting from working all day but was trying to hang in there until my body settled into the pain cave. The first few guys i saw of note drop out in the first 15 minutes were Torsten Wambold, Joey Coddington and Andrew Olson, all from the DLP PRO Cycling team. This race was crazy hard. At about 19:00 into it Erik Barlevev, famous for his recent win at Harlem Rocks Crit, was next to me and obviously on the rivet, then he just quit pedaling and pulled off. This was really bad for my attitude about the race, because i reasoned "if all these "Pros" are quitting, than ive done ok to stay in this long". I probably could have stayed in a little longer. Right after that there was a $100 cash preme and i was gone. My two teammates Pete and Jay hung in there to get 7th and 18th respectively. There were only 22 finishers out of the 44 starters.
Thursday, July 24, 2008
Know When to say ENOUGH!
Last night it was looking like T-storms 2 - Zach 0. However by the time I got the bike setup in the garage to ride, it had blown over so I headed outside. The workout was this:
Warm-Up
2x5:00 at 410 watts (VO2)
1x5:00 "Race winning interval"
I felt pretty decent for the first 5:00 averaging 409, right on target. I decided to mix it up and go straight into the "race winning interval" after a 5:00 recovery. This is one of my favorite workouts that simulates an end of the race "winning move." It starts with a 15 second sprint, usually at around 1600 watts for me, and then goes into V02 or around 410 watts until 3:00, then settles into FTP (345 watts) for the last two minutes and then ends with a sprint.
This workout simulates perfectly a 2 to go race winning move in a crit. You have the sprint to create initial separation, the 3:00 of high output V02 to build a good gap, and the last two minutes you settle in to your FTP and then you finish with a sprint to hold off the field for the win. These are really hard.
So I start the "race winning interval" and at about a minute into it I notice that my HR is only around 185, very close to my LT HR, (max is about 203 for me). Normally my HR would be in the mid 190s for this particular workout. I have been noticing for the past few days that I was feeling tired and sluggish and legs have been sore, the deep soreness that feels like its in the bone.
Alarms and red lights went off instantly, WARNING WARNING MELT DOWN APPROACHING. I instantly killed the workout and headed home for some good sleep.
Which leads me to the point of the post, listen to your body and pay attention to the signs. Know when its time to pull the plug and take a rest day. This is where having a coach to review your power/HR files really comes in handy. Most athletes don't recognize overtraining until its to late and the are in a violent tail spin ending a large portion of their season, and perhaps ruining their "A" race of the year. Even riders that may recognize the signs are often too stubborn to listen to them and think they should "man up" and push through it.
I constantly preach "less is often more" and "when in doubt don't." When you get these warning signs listen to them and go home and take a nap, you'll be way better off for it.
Most of you know that one of my "A" goals is coming up Sunday the hometown Morganton Cycling Classic. So i have decided to stay away from the bike today and tomorrow and do a short "tune-up " ride on Saturday. I would much rather show up a little "dull" well rested and motivated than perhaps a little sharper but tired and overtrained. After all there are 7 crits next week, plus a TTT so I need the rest!
Warm-Up
2x5:00 at 410 watts (VO2)
1x5:00 "Race winning interval"
I felt pretty decent for the first 5:00 averaging 409, right on target. I decided to mix it up and go straight into the "race winning interval" after a 5:00 recovery. This is one of my favorite workouts that simulates an end of the race "winning move." It starts with a 15 second sprint, usually at around 1600 watts for me, and then goes into V02 or around 410 watts until 3:00, then settles into FTP (345 watts) for the last two minutes and then ends with a sprint.
This workout simulates perfectly a 2 to go race winning move in a crit. You have the sprint to create initial separation, the 3:00 of high output V02 to build a good gap, and the last two minutes you settle in to your FTP and then you finish with a sprint to hold off the field for the win. These are really hard.
So I start the "race winning interval" and at about a minute into it I notice that my HR is only around 185, very close to my LT HR, (max is about 203 for me). Normally my HR would be in the mid 190s for this particular workout. I have been noticing for the past few days that I was feeling tired and sluggish and legs have been sore, the deep soreness that feels like its in the bone.
Alarms and red lights went off instantly, WARNING WARNING MELT DOWN APPROACHING. I instantly killed the workout and headed home for some good sleep.
Which leads me to the point of the post, listen to your body and pay attention to the signs. Know when its time to pull the plug and take a rest day. This is where having a coach to review your power/HR files really comes in handy. Most athletes don't recognize overtraining until its to late and the are in a violent tail spin ending a large portion of their season, and perhaps ruining their "A" race of the year. Even riders that may recognize the signs are often too stubborn to listen to them and think they should "man up" and push through it.
I constantly preach "less is often more" and "when in doubt don't." When you get these warning signs listen to them and go home and take a nap, you'll be way better off for it.
Most of you know that one of my "A" goals is coming up Sunday the hometown Morganton Cycling Classic. So i have decided to stay away from the bike today and tomorrow and do a short "tune-up " ride on Saturday. I would much rather show up a little "dull" well rested and motivated than perhaps a little sharper but tired and overtrained. After all there are 7 crits next week, plus a TTT so I need the rest!
Wednesday, July 23, 2008
Thunder Storm..
Last night i went out for some good threshold work. Was planning on 2x20:00 at 97%. I waited around the house till about 7pm to leave since it was about 99 degrees, I wanted to wait for it to cool off a bit. Big mistake.
By the time I headed out it was nice and cool, due to the dark cloud cover that had moved in. Thats ok ill stay close to the house i thought. I did my usual lazy 20 minute warm-up and started on my first 20:00. I do these on the same exact loop, and usually 20:00 takes my right to a certain stop sign. This is good because i can test different techniques like position and cadence to see if what is more efficient and will get me to the stop sign a few seconds quicker.
Anyway, at about 16:00 in, i started to see bad lightning on the horizon and i was headed right for it. I was really pissed because i hate not being able to finish an interval, much less an entire workout. But i did the "safe" thing and pulled off the road and hung out under a church awning in the middle of nowhere and waited out the storm, about 30 minutes.
It was a bad storm and i still got wet form the wind blowing in, it had to be gusting to 60mph, at least it felt like it, and a little bit of hail as well. I found this info below and thought it may be helpful, not exactly a "training tip" but its good to know. I was surprised to see that rubber tires will NOT offer any protection against lightning.
This Sunday is the Morganton Cycling Classic in my hometown, of which i am one of the promoters so it is high on my list of races to do well at. I feel pretty good but the crash hasn't helped any and im still stiff and sore. Ill try to post every day for the rest of the week so all can see what a "mini-taper" consists of.
By the time I headed out it was nice and cool, due to the dark cloud cover that had moved in. Thats ok ill stay close to the house i thought. I did my usual lazy 20 minute warm-up and started on my first 20:00. I do these on the same exact loop, and usually 20:00 takes my right to a certain stop sign. This is good because i can test different techniques like position and cadence to see if what is more efficient and will get me to the stop sign a few seconds quicker.
Anyway, at about 16:00 in, i started to see bad lightning on the horizon and i was headed right for it. I was really pissed because i hate not being able to finish an interval, much less an entire workout. But i did the "safe" thing and pulled off the road and hung out under a church awning in the middle of nowhere and waited out the storm, about 30 minutes.
It was a bad storm and i still got wet form the wind blowing in, it had to be gusting to 60mph, at least it felt like it, and a little bit of hail as well. I found this info below and thought it may be helpful, not exactly a "training tip" but its good to know. I was surprised to see that rubber tires will NOT offer any protection against lightning.
This Sunday is the Morganton Cycling Classic in my hometown, of which i am one of the promoters so it is high on my list of races to do well at. I feel pretty good but the crash hasn't helped any and im still stiff and sore. Ill try to post every day for the rest of the week so all can see what a "mini-taper" consists of.
Surviving a Thunderstorm
A PREPAREDNESS GUIDE for severe weather is published by the U.S. National Oceanic and Atmospheric Administration/National Weather Service. The following is our adaptation of that guide to specifically address cyclist concerns. National Weather Service has reviewed and approved this adaptation.
In general . . .
- Cyclists on the road are most at risk from thunderstorms if they are under or near tall trees, are on or near hilltops, or are themselves high points on flat terrain (such as crossing an open field).
- Lightning often strikes outside of heavy rain and may occur as far as 10 miles away from any rainfall.
- Rubber-soled shoes and rubber tires provide NO protection from lightning.
- If you can hear thunder, you are close enough to the storm to be struck by lightning. Look for safe shelter immediately!
- When skies darken, look AND listen for increasing wind, flashes of lightning, sound of thunder
- Lightning remains a danger even when a thunderstorm is dissipating or has passed by.
When thunderstorms approach . . .
- If you are on a hill with exposure to the sky, try to head downhill, seeking out an overhanging bluff or a valley or ravine where you can lower your exposure.
- Move to a sturdy building or shelter if there is one within reach (such as an underpass, a large barn, a store or railroad station). Do not take shelter in small sheds or under isolated trees.
- However, get to higher ground if flash flooding is possible where you are (such as by a creek bed).
If caught outdoors and no shelter is nearby . . .
- Find a low spot away from trees, fences, and poles. Make sure the place you pick is not subject to flooding.
- If you are in the woods, take shelter under the shorter trees. (Lightning is more likely to strike the tallest trees.)
- If you feel your skin tingle or your hair stand on end, dismount fast, get away from your bike, and squat low to the ground on the balls of your feet. Place your hands on your knees with your head between them. Make yourself the smallest target possible, and minimize your contact with the ground.
Tuesday, July 22, 2008
BMW Gurls
Someone shot this great picture of my wife Tonya (left, AKA back) and her teammate Kristi (?) at a crit this past weekend. Her team does very well considering they are usually chasing around top pros at the regional races.
Tonya is sprinting really well this year, when she gets a good lead out or gets on the right wheel, she won the field sprint for 2nd place at the Piedmont triad omnium last weekend (2nd picture.)
Tonya is sprinting really well this year, when she gets a good lead out or gets on the right wheel, she won the field sprint for 2nd place at the Piedmont triad omnium last weekend (2nd picture.)
Monday, July 21, 2008
FBCC - CRASH!
This past weekend was French Broad Cycling Classic omnium in western NC. I skipped the TT on Friday and had plans on doing the crits only. Saturday we drove down to Brevard NC for the crit and after Tonya raced, check that, chased around the two Pros from Chreerwine and Aarons for 40 minutes, it was my turn.
All of the usual suspects were there, including the Coca-Cola guys and the Pro DLP team, including Thad Dulin. Plus about 50 other local strong guys. The course was rotten with allot of holes and very narrow corners, but it had a climb up to the finish which suited me and I was able to easily move up each lap going up the hill.
I covered several early moves and felt GREAT, this was going to be a good race for me. Unfortunately in the very narrow and fast (30 mph+) second corner, the rider in front of me caught a pedal and did the usual bike hop, but didn't go down. I had no choice but to try and go to the inside to avoid hitting him. Unfortunately, the tires didn't hold that kind of corner and I lost a wheel, front actually, I think. Went down hard on the right side, two or three behind me went right into me. Everyone was ok thankfully.
I ruined my rear wheel and banged up the RD, shifter and bar. Along with my back side. I did get a new wheel and a free lap and got back in there. However, at this point I was pretty bummed and psyched out mentally, especially in the corners. Plus I was hurting pretty badly. I did about 20 more minutes with the main field and then hung it up, my head wasn't in the game at all after going down.
Took Sunday off and laid around the house and took it easy, I will be back on the bike today, after i put it back together, and get tuned up for Crossroads starting on Friday.
Friday, July 11, 2008
TT Clinic at Mock Orange Bikes
Precision Cycle Coach TT Clinic
Zach Lail of Precision Cycle Coach, in conjunction with Mock Orange Bikes will be hosting a free Time Trail Clinic on Saturday July 11th, 6;00PM at Mock Orange Bikes in Winston Salem. This will be just in time for the Piedmont Omnium concluding Time Trial the next morning. Topics will be proper fit and positioning, aerodynamics, training, strategy and pacing. All are welcome to attend and even bring your TT bikes for a free position analysis. contact zach@precisioncyclecoach for more info.
Zach Lail of Precision Cycle Coach, in conjunction with Mock Orange Bikes will be hosting a free Time Trail Clinic on Saturday July 11th, 6;00PM at Mock Orange Bikes in Winston Salem. This will be just in time for the Piedmont Omnium concluding Time Trial the next morning. Topics will be proper fit and positioning, aerodynamics, training, strategy and pacing. All are welcome to attend and even bring your TT bikes for a free position analysis. contact zach@precisioncyclecoach for more info.
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