tag:blogger.com,1999:blog-39535440039007673642023-11-16T13:47:07.497-05:00Looking Out At The Road Rushing Under My Wheelspistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.comBlogger1339125tag:blogger.com,1999:blog-3953544003900767364.post-45078056598760566192018-12-22T15:45:00.002-05:002018-12-22T15:45:12.872-05:00<span style="background-color: white; font-family: Verdana, Arial, Helvetica, sans-serif;"><span style="font-size: large;">2x30 minutes today with 5 minutes between. Went as planned with average watts at 300 on each. </span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSJy3So7zwoD4W8wxrbLGvz4n6Kthos-uxw04GLH6lxyCtNvs1ZGtbd20FhONJE6VxXPBF6arFwvHUfQkyXjiQ4LTCeITg9D1ndnrHSRd0hbN2b-Bo2h7oXsgphMlsIDcbOdsjru3PCsY/s1600/Screen+Shot+2018-12-22+at+2.01.30+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="977" data-original-width="1524" height="204" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSJy3So7zwoD4W8wxrbLGvz4n6Kthos-uxw04GLH6lxyCtNvs1ZGtbd20FhONJE6VxXPBF6arFwvHUfQkyXjiQ4LTCeITg9D1ndnrHSRd0hbN2b-Bo2h7oXsgphMlsIDcbOdsjru3PCsY/s320/Screen+Shot+2018-12-22+at+2.01.30+PM.png" width="320" /></a></div>
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pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-45113690515120501302018-12-20T14:39:00.002-05:002018-12-21T12:34:30.646-05:00RBR article.....by yours truly ! <a href="https://www.roadbikerider.com/10-cycling-training-tips-to-improve-your-riding/">https://www.roadbikerider.com/10-cycling-training-tips-to-improve-your-riding/</a>pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-9400254910632234392018-12-19T12:33:00.000-05:002018-12-19T12:33:47.879-05:00Todays classes <div class="separator" style="clear: both; text-align: center;">
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We did not do a non-stop class today but did do two ten minute efforts along with a stretch of 1 minute on, 30 second off efforts. Circuit class followed with the usual mix of weight and core and plyometrics. </div>
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<br />pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-82821540984729545702018-12-19T07:06:00.002-05:002018-12-19T07:07:12.278-05:00Performance Conditioning Newsletter <a href="https://files.constantcontact.com/ebe29e83401/cb63f7e8-730a-4539-a54c-bc32f464820f.pdf">https://files.constantcontact.com/ebe29e83401/cb63f7e8-730a-4539-a54c-bc32f464820f.pdf</a>pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-28605863639168615522018-12-17T11:55:00.005-05:002018-12-17T11:55:55.558-05:00Long Tempo <span style="background-color: white; caret-color: rgb(99, 101, 105); color: #636569; font-family: HelveticaNeueW01-55Roma; white-space: pre-wrap;"><span style="font-size: large;">Thought I'd do this today since I'll be lifting this evening. I'll take tomorrow off and make Wednesday the usual big day. I wanted to go the full hour at the upper end of the range. I was at about 52:30 before I even looked at the clock. Kind of fell apart at the point. Took a couple minutes off and then did a few more minutes. One of my weaknesses is definitely these long steady efforts. </span></span><br />
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pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-30296513826280037862018-12-12T17:43:00.001-05:002018-12-12T17:43:11.415-05:00Classes today <div class="separator" style="clear: both; text-align: center;">
We did another non-stop spin class today (large block of yellow) and then an aggressive circuit class (scattered yellow and green and blue). Had a full 60 minutes with HR above 80. </div>
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<br />pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-3901542754990255062018-12-09T07:12:00.002-05:002018-12-09T07:12:08.316-05:00Route around St. Pete Beach to Ft. DeSoto<div class="separator" style="clear: both; text-align: center;">
two shots of the same route for my future reference</div>
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<br />pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-44581321869610247002018-12-06T15:53:00.001-05:002018-12-06T15:58:58.558-05:00Florida 5k and 10k time trials <span style="background-color: white; color: #636569; white-space: pre-wrap;"><span style="font-size: large;">Things went well. I won both the 5k and 10k in the 55-59. I missed the overall best in both by 3 seconds and 1/10th of a second respectively. getting caught behind other riders at the turn didn't help but not a big deal. For December, all went well on a cool (50's) and very windy day. Power was 381 and 352 for the 5k and 10k respectively. First half of the 5k was 393, second half 369 (</span></span><span style="color: #636569; font-family: HelveticaNeueW01-55Roma; font-size: large;"><span style="white-space: pre-wrap;">tailwind). 10k was pretty steady out and back other than the last minute at 411, last 2:30 at 394 (headwind). </span></span><br />
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pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-88356178229318752472018-12-05T12:04:00.000-05:002018-12-05T12:04:11.217-05:00<div class="separator" style="clear: both; text-align: center;">
Did 5x1 minute openers for tomorrows races. Scheduled to take 4 minutes between but actually more like 2:30-45. Used the Pinellas Bay-Way Bridge going up for the intervals, coasted down for the time between. Power averages at 440, 447, 427, 450 and 461. Got caught behind some walkers on the 427. </div>
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Definitely windy today and likely tomorrow with tempos in the 50-60's. Should be slow one way and very fast the other. Will put out that bigger power into the wind. </div>
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pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-41771122382885749692018-12-04T12:44:00.003-05:002018-12-04T12:44:20.165-05:00FL ride <div class="separator" style="clear: both; text-align: center;">
Rode from our cottage to the course, rode the course and then came back for a little under 30 miles. </div>
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<br />pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-40933117702071324792018-12-01T10:55:00.000-05:002018-12-01T10:55:00.085-05:0015 seconds on/off x 10 <div class="separator" style="clear: both; text-align: center;">
This is becoming one of my favorite workouts. Knowing that the effort a few days ago resulted in a best of 2018 5 minute power average, I went after these. I upped the best to 407. The 15 seconds on went from 516 to 570. I could see doing multiple sets on these. Great way to get big power over 5 minutes without just going at it non-stop. </div>
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<br />pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-18161164317749447762018-11-30T13:25:00.000-05:002018-11-30T13:25:13.947-05:004x4 minutes, time trial pace, 10 minutes between <div class="separator" style="clear: both; text-align: center;">
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Had this same workout earlier I the week, and last week, so have a standard to shoot for. Wanted to be above 400 watts on each and held 403, 404, 405 and 401. Third day in a row with intervals or intervals/lifting. Felt a little tried but not too far off the last efforts on these. Interested to see avg for the hour at 229 but NP at 296. Just shows how intervals can push up that NP. If I had ridden at 229 the entire time I would be as tired as I am with the intervals and NP takes that into account. Have the 15 on/off again tomorrow. Will see if I can set a new 2018 5 minute power record. </div>
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<br />pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-72405749303006617432018-11-29T15:20:00.003-05:002018-11-29T15:20:53.316-05:0010 x 15 seconds on/off <div class="separator" style="clear: both; text-align: center;">
Interesting effort with 15 seconds on and off x 10 efforts. Most were in that 550-560 range. The average for that 5 minutes was 400, my best 5 minute power of 2018. Makes me think that this could be a good training effort to pass on to others. </div>
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<br />pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-71800263439193934602018-11-29T10:01:00.001-05:002018-11-29T10:01:03.202-05:00More Thoughts on Strength Training from CTS<a href="https://trainright.com/cyclist-benefit-strength-training/">https://trainright.com/cyclist-benefit-strength-training/</a>pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-17764283823074746752018-11-28T13:17:00.000-05:002018-11-28T13:17:35.604-05:00Todays Classes <div class="separator" style="clear: both; text-align: center;">
we did a non-stop spin class shooting for 80% the entire time and just about did that; power wise I was right around 260; not exactly killing it but I also have to talk throughout so going into the 300+ range and pushing HR close to 90% isn't a good idea; Strength class afterwards was mainly lifting in 15 minute blocks, and had plenty of 80% HR time </div>
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<br />pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-84787546177336297012018-11-25T14:36:00.000-05:002018-11-25T14:36:09.001-05:004x4 minute time trial efforts, 10 minutes between <div class="separator" style="clear: both; text-align: center;">
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391, 406, 402, 405 avg power on these, inside.</div>
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<br />pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-64380756749586624142018-11-23T15:59:00.000-05:002018-11-23T15:59:13.085-05:004x3 minuet 5k time trial pace efforts <div class="separator" style="clear: both; text-align: center;">
Used some of the flatter roads outside the park for todays 4x3 minute 5k power efforts. Goal was 333+ on the power but held 414, 411, 415 and 413. I like to think that for the 5k coming up in FL that I can hold 400+. We'll see. These felt good today and in chilly weather today with temps in the 40's. </div>
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<br />pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-42048787597665716712018-11-18T11:48:00.000-05:002018-11-18T11:48:05.850-05:00Indoor time trial <div class="separator" style="clear: both; text-align: center;">
just broke the 1`5 minute barrier with an official time around 14:50, power on the stages at 373....toughest time trail I do all year......no aero advantage, no downhill relief even for a few seconds....just push, push, push </div>
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<br />pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-35648971760511048302018-11-17T09:17:00.001-05:002018-11-17T09:17:11.139-05:0015 second on/off x 10 <div class="separator" style="clear: both; text-align: center;">
had fun with these with power at 520,482,484,488,514,514,498,505,514,506, and an NP for the five minutes at 377...should be good for tomorrows indoor 10k </div>
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<br />pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-60567391667161853682018-11-16T11:37:00.000-05:002018-11-16T11:37:46.415-05:00Todays Efforts <div class="separator" style="clear: both; text-align: center;">
Prepping for the Sunday indoor. Feeling good! </div>
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<br />pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-82588218954054398212018-11-12T09:57:00.004-05:002018-11-12T09:57:42.188-05:003x5 min SS, 2.5 min between <div class="separator" style="clear: both; text-align: center;">
Made these more like time training efforts with power at 363, 369 and 393. </div>
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<br />pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-8514046837832721582018-11-10T11:06:00.000-05:002018-11-10T11:06:07.381-05:0010 x 1 min power intervals, 1 min off between I took a longer warmup of 20 minutes before I did these. I was inside as its like 28 degrees outside. I was above the upper target (433) on all of them and even in the upper 400's on the last few. If outside I'd be 470-510, maybe higher. Still, felt good on these.<br />
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Averages were 442, 450, 453, 464, 479, 483, 484, 495, 509 and 483 (474 avg for all)<br />
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pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-936434856079417282018-11-09T21:16:00.000-05:002018-11-09T21:16:17.909-05:00Some Fall Hiking in GSMNP <div class="separator" style="clear: both; text-align: center;">
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only spent a couple of hours on the trail after riding but still got some nice fall color along Porters Creek, Greenbrier, GSMNP </div>
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<br />pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-2611710511504823802018-11-09T21:14:00.001-05:002018-11-09T21:14:29.514-05:00Top Ten Training Tips <div class="MsoNormal" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(0, 0, 0); color: black; font-family: Calibri, sans-serif; font-size: medium; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; margin: 0in 0in 0.0001pt; orphans: auto; text-align: start; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;">
<span style="font-size: 14pt;">My Top Ten Training Tips<o:p></o:p></span></div>
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<span style="font-size: 14pt;">I’ve had the benefit of almost forty years of riding with twenty two of those years<span> </span>racing and twelve of them training athletes one on one and also presenting clinics and teaching group classes. I’ve learned a lot about what has worked for me and other endurance athletes in making the most of training time and subsequently achieving goals. Are these tips open to debate? Of course. And for that reason, I look forward to your thoughts. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="font-size: 14pt;">Weight training should be part of your training and should be year-round</span></b><span style="font-size: 14pt;">: Endurance athletes have to get past the idea that strength training is somehow going to make them slower or heavier. Studies show that neither will happen but we will switch fat for lean tissue. Strength training is also critical to cyclists (and runners) who specialize in using select muscles in our sagittal plane (right-left) in less than full ranges of motion. A properly designed program will have you working outside this plane and in extreme ranges of motion. Strength training will prevent the muscle imbalances caused by many hours in the saddle with closed hips and that ten pound melon that we call our head leaning over the bars that places stress on our back and shoulders. Strength in the off-season only is really a waste of time. Its take several weeks to get acclimated to this training and the benefits are gone a couple of weeks after we stop. It’s better to give up an endurance ride or two and keep two sessions of at least thirty but ideally sixty minutes in your weekly schedule. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="font-size: 14pt;">Static stretching never, dynamic stretching forever! </span></b><span style="font-size: 14pt;">The difference between a static stretch and dynamic is that the static has no movement while the dynamic has movement. Consider the difference between bending over and touching your toes versus doing a slow but deep lunge as you move across the floor. A static stretch actually decreases blood flow while a dynamic stretch increases it. When I see an athlete doing static stretches before a race I always hope they’re in my bracket. Nothing like tearing cold muscle fiber before a race! The same full range of motion noted in number 1 is critical here. When stretching, use deep squats, lunges, upper body rotations, etc. I start every strength training session with weight free or very light weight exercises designed to get our muscles ready for the weighted exercise just ahead.<span> </span>Static stretches before or after a ride simply do not prevent injury or assist with the delayed onset of muscle soreness. Other than improving range of motion, which is also accomplished with dynamic stretching, the static stretch has little benefit. If you insist on using them, only do it after your workout. I am in favor of Yoga and Pilates as they provide plenty of dynamic movement. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="font-size: 14pt;">If you live in an area with winters that don’t allow efficient outdoor training, you really have to get used to the indoor trainer</span></b><span style="font-size: 14pt;">. I’m convinced most of even the most ardent opposers to this could still get in an hour of good training a few time per week without going too crazy. I actually enjoy the indoor trainers, as odd as that may seem. I’ll even knock off a few indoor centuries over the winter.<span> </span>I’ve read about some professional triathletes who live in northern climates who regularly spend five plus hours on the bike. The key in my opinion is to have the proper distractions whether its music, a movie, books, etc. When not deep into an interval, I need something to occupy the time. I’m usually just concentrating on riding in the designated wattage zone. While I don’t use them, <span> </span>the options with training apps like Zwift and others should be more inviting that ever for entertaining indoor training. And, it can be some of your most efficient and easily comparable training given the controlled environment. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 14pt;">Speaking of training, <b>make your hard days hard and your easy days easy</b>. Sounds simple but having worked with athletes now for twelve years as a coach, I see just the opposite. Athletes are afraid of the pain of riding really hard and they think going too slow or easy is taking a step back. I’ve been on group rides where I want to ask the group to either pick up the pace and go after it or slow it down so we can talk. Riding in that very mediocre zone will make for a very mediocre rider. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 14pt;"><span> </span><b>Off days/recovery days are the most important days in your training</b>. And a recovery day isn’t recovery if you head out and decide to go after a Strava segment. Its ok to ride really easy! Or, even take a day off and skip training altogether. More isn’t always better. Learn to relax every so often. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="font-size: 14pt;">It’s really critical to train specifically for your event</span></b><span style="font-size: 14pt;">. My specialty is the individual time trial so drafting in group provides little benefit. If you need a big sprint preceded by a three to four minute steady state, build your training around those power profiles. If you’re going to do a two hundred mile ride, I wouldn’t settle for my longest ride being one hundred. You or a good coach need to evaluate your goals, assess the demands needed to reach your greatest potential, and design a plan that will give your best chance of success. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">7.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="font-size: 14pt;">Training alone is necessary</span></b><span style="font-size: 14pt;">. Seems simple enough but I’ve coached plenty of athletes who truly can’t do a ride alone. It’s very unlikely that your ride partner(s) have the same goals as you. I don’t assign many intervals based on them workout being done in a group. Self-motivation is important. <span> </span>Being able to challenge yourself and push yourself to meet and surpass previous goals can be the difference between you and your competition. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">8.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="font-size: 14pt;">Peaking is an art</span></b><span style="font-size: 14pt;">. We need to learn how to peak for no more than three key events each year. When peaking, we want to reduce volume but maintain intensity. Reduce volume….I know, counter-intuitive for endurance athletes but truly necessary for your best effort. And, its tough to be at your absolute best for all thirty of the races you’ve scheduled.<span> </span>Pick you’re A events and tailor your schedule so that you peak for them. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">9.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="font-size: 14pt;">Don’t skimp on a good bike fit</span></b><span style="font-size: 14pt;">. You should have a qualified bike fit specialist check your position if not every year at least every other year. Our body will change from year to year, and even month to month during the season. I start the season with my saddle height slightly lower than it will be once I’m into the heat of the season. I also know that with age things change. A thorough bike fit will test range of motion throughout your body. As we know, just a little change in saddle height or bar stem length can make a huge difference. Don’t make the change just because someone on your group ride said you should. We’re all built differently. Get it checked by a pro before you make big changes.<span> </span><o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">10.</span></span><!--[endif]--><b><span style="font-size: 14pt;">We need to make the most of what we have</span></b><span style="font-size: 14pt;">. Its easy to get caught in<span> </span>numbers. There are some forums out there where you can join in on the endless discussions about Normalized Power, <span> </span>Average Power, Intensity Factor, CTP, FTP, ATL vs CTL and on and on. I love training with power and love the data but in the end we need to realize that our VO2 is likely about 95% as good as its going to get in that its 50% genetic and 50% trainable (I’m assuming most of us are pretty well training) but we can get the most out of that engine by training our lactate threshold. I like the analogy of two car drivers, one with an off the showroom floor Toyota and one with Corvette Z06. If the driver of the latter doesn’t know how to handle that car, the Toyota driver can completely school that driver in a race. What we’re born with can be a huge benefit, but not if we don’t train it. The athlete who gets the most out of what they have can have great success in their sport. <o:p></o:p></span></div>
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<span style="font-size: 14pt;">My goals have always been to ride for a long time, do well in my races, and stay healthy so that I can enjoy all of the things I like to do when I’m not on the bike. I hope these tips help you as they have helped me.<br /><br /><o:p></o:p></span></div>
pistolpetehttp://www.blogger.com/profile/01472089034576303844noreply@blogger.com0tag:blogger.com,1999:blog-3953544003900767364.post-79969625052742183362018-11-08T13:07:00.001-05:002018-11-08T13:07:14.954-05:00Todays Efforts <div class="separator" style="clear: both; text-align: center;">
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Todays ride was.....</div>
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20 minute warmup </div>
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1 min at 330</div>
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1at 359</div>
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3 min easy</div>
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12 min easy</div>
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30 sec at 378</div>
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3 min easy</div>
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12 minutes at 333</div>
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rest of ride at endurance</div>
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2:10:27 at 265 NP, 205 AVG</div>
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2nd best 10 minute effort of 2018 at 378</div>
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