8x3, steady state bout really closer to tt efforts
did a set of 8x3's, in groups of 2 x3 with just 30-40 seconds between the two and then 3 minutes until the next pair; only did this as I had limited time and want to ride a long one tomorrow: 351/360, 356/359, 359/348, 341/334. Took yesterday off completely. have my weight down as low as its been in 15 years or more, mid 160's from winter averages in the mid 170's and typically racing around 170. Not a huge difference but feels good to be a little lighter.
5k Senior Olympic TT
First place in the 5k today with a 6:57, I think. Slower than last year with rain and wind. Still, held 399 watts average, 946 max watts, 93 cadence, 5.2 watts/kg, 26.8 mph. The turn on the wet road, and the turn in general, is a real average killer on the speed. Very tight road so speed comes down to 18 mph or so and then right back up a 3-4% slope. Overall, great courses and well run by the Stark County Cycling Club.
10k State Senior Time Trial from Alliance, OH, June 24 2014
This might be the best tt I've ever ridden. My time was exactly the same as last year, 13:02, but we had more wind this year. Average power was 378. The first 4 minutes were 403, next 4 minutes at 341 (some slight downhills, tailwind for a mile or two), and then about 5 minutes at 388. All of my 30 second, 1 minute, 2, 3, 4, etc up to 10 minutes had decent power (see below). Held 440 the last minute going to the finish. Took first place and fastest overall and qualify for Minneapolis in 2015.
1 minute 468 2 at 436 3 at 403 4 at 402 5 at 389 max power: 823 avg cadence 94
avg speed: 27.5
Rode Cleves again and posted a 22:31, 27.4 or so. Have done two days of 7x3 steady states while here in Tennessee with power in the mid 320's. Included them in some longer rides in the mountains and did todays after hiking 10 miles. Will get in some more miles on the bike and trails tomorrow and then taper for the two state tt's in northern Ohio on Tuesday and Wednesday. Should be able to push 350-370 on the 10k, 370-380 on the 5k. Ordered another Stages for my road bike.
CTS Team Workout: Sounds Like Fun!
Weekend Reading: Workout and Tips for Better Pace Line Performance
A few weeks ago we were driving back from the Dirty Kanza 200 and I saw the road sign for Ellicott Highway as we approached Colorado Springs. My mind instantly went back to the early 1990s and Jiri Mainus’ tortuous – but effective – team time trial workouts. This week’s blog was inspired by those sessions, although I’ve modified the workout so it’s applicable to road cyclists, and even triathletes, at all levels.
Before going into the details, it’s important to understand how and why a team time trial workout applies to you when you may never do an actual team time trial in competition. Phrased differently, a team time trial is just a high-speed pace line, and that is instantly applicable to any cyclist. You’ll be going faster than you could maintain on your own, your power output during pulls will be higher than your normal SteadyState or individual time trial intensity, and you’ll dramatically improve your skills for group rides and breakaways.
Jiri devised a very difficult workout when we were at USA Cycling. He had athletes ride about 40 kilometers out east of Colorado Springs to Ellicott Highway, a straight and remote stretch of country road in the middle of nowhere. Then he had them do a 10km individual time trial. After that he paired up the riders by their finishes (1 with 2, 3 with 4, and so on) and had them complete a 10km 2-man team time trial. After that, he consolidated them again into 4-man teams and sent them out to do a 20km team time trial. When it was all said and done, they regrouped for the 40km ride back to the Olympic Training Center. It was a hard, hard day on the bike, especially when it was hot out on the plains.
The point of Jiri’s workout – beyond having athletes at time trial pace for 40km – was to teach riders how to gauge and manage their efforts during these very different types of events. You don’t ride the same way in an individual time trial as you do in a 2-man or 4-man team event. Similarly, you don’t ride the same way when you’re alone compared to riding in a group.
Here’s the modified workout I recommend for anyone who participates in group rides, road races, criteriums. I also think triathletes benefit from this workout, even though it’s less event-specific for non draft-legal races. It’s still a great speed workout that develops awareness of terrain, wind, and effort levels. Find 3 friends to create a 4-man team and map out a relatively flat to gently rolling 20-kilometer time trial course. Your goal is to cover the distance as fast as possible while staying together as a group (no dropping anyone!).
Sounds simple, right? What you’ll find is that there’s a big difference between a rotating paceline at a moderate pace and a high-speed paceline. Maintaining a smooth pace and keeping gaps to a minimum gets more difficult the faster you go. Here are some tips that will make your workout better, and help you become the best rider in your local paceline:
Tip: Be aware of the terrain
Little guys go uphill fast, but big guys roll the downhills and flats faster. You don’t want the group to splinter, which means each rider has to think about the optimal pace for the team when deciding how hard to ride on the front. Killing the big guys by charging the climbs means you’ll be slower on the downhills and flats. Crushing the flats might also put your team’s smaller riders so far into the red that they can’t contribute to the pacemaking, or can’t keep up at all.
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Tip: Ride smart in the recovery line
As you rotate off the front, you have to immediately consider what it’s going to take to get back on the last rider’s wheel. My old friend and 7-Eleven teammate Davis Phinney used to pull off and essentially stop pedaling. He’d go backwards really quickly, but he was a sprinter so he could accelerate back onto the last wheel with three pedal strokes. Non-sprinters (like me) pulled off and maintained more speed as we dropped back. That way there was less of an acceleration needed to get back into the pull line.
Tip: Always leave something in the tank to get back into the draft
Part of riding smart in the recovery line is leaving yourself enough energy to get back into the draft. If you pull so hard that you can’t latch onto the last rider’s wheel once you’re turn is over, the team will either leave you behind or everyone will have to slow down to wait for you. In a group setting, a “full pull” is only over when you’re safely back in the draft. Think of it all as one effort (pulling, pulling off, and getting into the draft at the end of the line) rather than only focusing on the time at the front.
Tip: Don’t overgear
The big thing about small breakaway groups and team time trials is that there are a lot of little adjustments in the speed. You want to stay tight as a group, and being in too big a gear at a low cadence makes it difficult to cope with these frequent adjustments. Aim to maintain a cadence around 90-100. You don’t need to exaggerate the cadence to something extremely high, you just don’t want to bog down.
Tip: Forget about standardizing pull lengths
To go fast as a group you have to be flexible and remember that the goal is to keep the speed high. Take shorter pulls in harder terrain, take longer pulls if you have a tailwind assisting you, and don’t fry a rider by pressuring him/her into taking pulls longer than they can handle.
Tip: The second rider in the line gives the marching orders
The second rider (not the leader) is the best person to judge the intensity and position of the team on the road. If the wind has shifted, this rider should let the lead rider know if he needs to move right or left so everyone is drafting but the last guy isn’t stuck in the gutter. The second rider should also tell the lead rider – unless it’s painfully obvious – which side to pull off on. Sometimes the lead rider isn’t as acutely aware of where his teammates are finding the best draft, especially when the road and wind direction change frequently.
Tip: If a gap opens, tell the rider in the recovery line to jump in
This happens all the time in breakaway groups and team time trials. If you’re struggling to hold the wheel ahead of you or you know you need to skip a pull, tell the rider coming back in the recovery line, “In!” This should be the signal for that rider to fill the gap rather than continuing back to get onto your wheel.
A team time trial workout can be a great change of pace for athletes who spend a lot of time doing solo interval workouts, and they teach riders to be far more aware of the riders around them. The more you learn to gauge other riders’ strengths and weaknesses, the better you can work together as a team.
Blue Streak TT
Rode a 21:49 or about 27.5 mph, 355 watts avg. Not a super fast night given the wind out of the southeast so I was happy with the time. Good enough for first in the senior division 50-54 and likely one of the top times out of all riders. Will post results later.
Really finding the IsaGenix products to be worthwhile. Love the protein shakes, bars and energy drinks.
Professional Athletes Using Isagenix
June 3, 2013 at 3:58pm
Lots of people message me about the athletes using Isagenix products. I've compiled a partial list of the athletes, both formerly and currently at the professional & Olympic level. Keep in mind that Isagenix does not pay these athletes to use the products. Every time I update the list, the new additions go in bold.
Aaron Rodgers: Green Bay Packers, Superbowl Champion
Willie Gault: Chicago Bears, Superbowl Champion, Olympic Gold Medalist
Ray Lewis: Baltimore Ravens, 2x Superbowl Champion
Emmitt Smith: Dallas Cowboys, 3x Superbowl Champion
Leonard Marshall: NY Giants, 2x Superbowl Champion
Corey Dillon: NE Patriots, Superbowl Champion
Joe Andruzzi: NE Patriots, 3x Superbowl Champion
Tracy Porter: Denver Broncos, Oakland Raiders, Superbowl Champion
LaMark Brown: Minnesota Vikings
JJ Birden: Kansas City Chiefs, Atlanta Falcons
Linden King: San Diego Chargers, Los Angeles Raiders
Bryan Barker: St. Louis Rams, Green Bay Packers
Bert Emanuel: Atlanta Falcons, Tampa Bay Buccaneers
Roy Williams: Detroit Lions, Dallas Cowboys
Jimmy Hitchcock: NE Patriots
Tony Mandarich: Green Bay Packers, Indianapolis Colts
Jamir Miller: Arizona Cardinals, Cleveland Browns
Kahlil Hill: Atlanta Falcons, Buffalo Bills
A.C. Green: LA Lakers, 3x NBA Champion
Craig Ehlo: Cleveland Cavaliers
Hersey Hawkins: Seattle Sonics
Jim Petersen: Golden State Warriors
Dan Majerle: Phoenix Suns, 3x NBA All-Star
Other Professional/Olympic Athletes
Sidney Crosby (NHL)
Rickie Fowler (PGA)
Bhavik Patel (Web.com Tour)
Stipe Miocic (UFC)
Riury Gracie (of Gracie family, Founders of Brazilian Jiu-Jitsu)
Jerry Hairston, Jr. (MLB), LA Dodgers
John Darjean (MLB), New York Yankees
Karim Rasool (Powerlifting), 2011 USPA Deadlift Champion
Billy Dib (Boxing), 2011 IBF Featherweight World Champion
Dottie Lessard Brownsberger, Olympic Gold Medalist
Rolf Wilson, Alpine Ski Jumping
Natalie Cook, Olympic Gold Medalist
Neil Berry (L. Distance Running)
Michelle Despain Hoeger (Luge), Olympian
Jana Pittman, Olympian
Whitney Pavlik (Pro Beach Volleyball, AVP)
Lori Harder (2010 Ms. Bikini America, 2010 Ms. Figure America & 2010 Ms. Bikini Universe)
Angelike Norrie ('07 Florida XMA Champion & World Silver Medalist, '08 Ms. Bikini America)
Dave Parise (CPT, MES, FPTA) (Top 100 Trainers in U.S.)
Aaron Williamson (NESTA CPT, AFPA CSNC & AFPA Strength & Conditioning Specialist)
Valerie Pawlowski (Pro Kettlebell Sport Competitor, CMS)
Michelle Crawford (CrossFit)
Paul Anthony, 2002 World Natural Bodybuilding Champion
Just signed on with Isagenix. Looking forward to the first shipment of the Presidents Pak. if you're interested in learning more, email me at email@example.com
Time Trial This Evening
One of my slowest times in years, 23:03. Only had two other riders at 5:30 and passed them by the halfway point. After that I kind of lost motivation. Used it as a training interval. Still held 26.8, just not an exciting event. looking forward to the BlueStreak next week in Dayton.