Friday, December 21, 2007
I think this is a great example of the single most common aspect that rodies and tri geeks alike try to avoid. Fatigue. As you can see from the first major climb in today’s effort, highlighted. 8 minutes or so around 335 avg. wattage. It felt… like you would imagine for December ride 2 days after a hard weight room workout and 3+ hour yesterday, but I still had some juice left for 2 big Chipo like sprints, well... maybe when he was 15 years old. Moving on, a nice steady effort after that with some rolling hills. The last bit of visible data is the same climb. 8 minutes up the steep part of the climb. This time I pushed a bit harder, struggled more and averaged only 309 watts. Why? fatigue. This is a small time example but worth noting. Weather you use a power meter or not. Race with one or not, to be effective come race day you need to know your body and know what it “feels” like. Whether your training for a 45 minute cyclocross race or an Ironman having a totally dialed in feel for your own body and all the different efforts that that you put it through is vital! So use that power meter the right way. Get involved in your training but don’t get too attached to all the data. Don’t just download all the ridicules numbers, norm power, TSS, IF, this, that, the other and ask questions on your favorite forum. these number do provide relevant data but don't get caught up! I see to many people living and by them. Find the one or 2 key things you are working on, note them make adjustments if need be and get ready for tomorrow.
Tuesday, December 18, 2007
And here web site Here.
On the coaching side of things I would like to announce a level of coaching. “Custom Coaching”. A triathlon focused option and roadie focus option. Check out the details in my “Eric’s Coaching Options”
rest up everyone spring will be here soon!
Monday, December 10, 2007
“what should my TSS be for a recovery week?”
“my norm power was higher than them but they still beat me?”
“felt good but my watts were low on my recovery ride, so that sucked!” Dude it's a RECOVERY RIDE!! Aahhhh! Makes me want to scream. I preach a lot about “feel” and “self awareness” to my clients and friends.
The below passage is from the cadence cycling blog. The bit here really sums up the proper mentality of power meters and how they should be used. Very nice writing!
"Though everyone uses their power meter in a different capacity, what I would really like to see from my athletes is something in between the two extremes. A power meter is a very powerful tool. It can help you make sure that you do the workout correctly, help you pace yourself, give you quantitative data on how you improve, and measure the difficulty of your rides or races. Not to mention, it is a great way to show your coach what is really going on with your training. However, it is important to remember that it is only a tool. Even without the power meter, the power is still there. One of the most important reasons to have a power meter is to fine tune your own sense of perceived exertion. In other words, after a while, you should pretty much know what doing your workouts correctly feels like, with or without the power meter. Below is a list of comments that I would not like to hear from athletes regarding the use of their power meters...
Bad: "My power meter stopped working half way through my ride, so I just rode how I felt"
Should be: "My power meter stopped working half way through my ride, so I tried to do the workout appropriately based on feel"
Bad: "I was in this race and I looked down and saw that I was putting out 700 watts going up the hill. I can't sustain that kind of wattage, so I dropped out"
Should be: "Although I wasn't looking at my power during the race, when I downloaded the file afterwards, I saw that I was putting out 700 watts every time going up the hill. No wonder so many people didn't finish"
Bad: "I felt really good today on my endurance ride, so I went really hard and tried to average the highest wattage I could"
Should be: "I felt really good today on my endurance ride, so I had to use the power meter to hold myself back a bit"
Bad: "I want to be a Cat. 2, and I saw a chart that said that Cat. 2s have an LT power to weight ratio of 4.44 watts/kilo, so I do all my LT intervals at that level"
Should be: "On my last LT test, my power-to-weight ratio was 4.00 watts/kilo. While this is above average for a Cat.3, it is below average for a Cat. 2, so I know that if I upgrade I will need to work on sustained power." "
Sunday, December 02, 2007
I did the local cross race this weekend and it was, Mummm… a cross race. Had a great start, felt good. Made it through the first major technical part with out losing a spot. So running in 4th I was just waiting for a gap to open behind me. But technical area number two had me doing everything to try and not crash and in a split second I went from 4th to maybe 15th, in my granny gear pedaling down hill. Horrible feeling. A started to make my way back still with good legs and a found my self looking straight down at a rider on the ground. “This is not going to be good for momentum.” I thought. I pulled off a nice roll and was back up quickly but now the gap to the 2 leading groups was to big to close. a few more not so graceful trips through the beach and I was in the 18th position where I would finish. Felt good which is nice and it was pretty fun! So there you go. Before the racing I was talking to a friend about how I had done “all 4” types of races this year. Road, Mtb (firecracker 50) Triathlon (Silverman) and now a final Cross race. he said there should a be points series for most “versatile athlete”. “That would be SWEET!” giving us “jack of all trades, master of none” guys something to possibly win!”
I figured I would kick off my training with a bang and I did. Things get down to business Monday. And truth be told there are a few big races up in the air still with the team, but either way things will certainly be interesting. Stay tuned for some training articles and epiphanies. The major focus of my training will be a bit different than last year. My one major physical weakness proved to be a huge burden in the racing out here. So I will work on that, a lot. However, the biggest focus for me will be making my strength even stronger. As my strength isn’t strong enough to really a weapon and I need one, badly.
Happy holidays everyone!
Sunday, November 25, 2007
Happy Thanksgiving everyone!
Your thinking “its Thanksgiving! What could I possibly do for training??? Turkey Carving is some of the best deltoid training there is! This will make you more stable on the bike and resist fatigue longer! Don’t miss the opportunity. Actually I am kidding. Thanksgiving marks the beginning on the holidays and the beginning of the long difficult road to start training again. I have fallen victim to the following scenario before. First its time to rest, then turkey day comes along, then Christmas, which slams full speed into new years. Throw some travel for work in there, a vacation and maybe a wedding (went to a new years wedding a few years back. Best time ever) and the next thing you know its February your turning 29. Again. And you are barely going to get in 6 weeks of base training before spring.
What to do?
Its time to plan. The answer here is this is not the time to stress about training but to plan ahead. And before we can plan one must look back at the past. Looking at your past year or more of racing and training can be the best thing you do in planning for the next season.
Here are some steeps to get you on the road to success.
1. Write down your general goals. Things that you want to focus on in general. Ie. Become a stronger runner, spend more time training on the bike. 2. Then write down specific goals: these can be precisely measured. Increase threshold wattage to 300. Run sub 30:30 minute 10k.
3. Then write down your goal races, there dates and rank them in priority.
Now you know where you want to go. From here you can look back and see where your coming from. Look at results, your notes from training and races. This is where you need to objectively look at your performance and figure were your weakness, limiters and strengths lye. This is something that should be done with your coach. Don’t have one? Get a consultation. If you have done your part, steeps 1 up to here, you can have a very useful 1 hour conversation with a certified coach. Money well spent. I just did this for my self!
You will now be armed with essential tools for planning and training for your season. 1. You have you goal races down in the calendar. 2. You should know what key skill and abilities you will need to meet your goals at these events.3. You should know what weakness match those needed skills (your limiters).
After this planning you will know the most import things to know for a successful season. Like our old hero’s would say. “And knowing is have the battle” ~GI joe~
By Coach Eric Kenney
Wednesday, November 14, 2007
some pics below, more to come. a great event and great weeekend.
Tuesday, November 13, 2007
The Silverman triathlon is almost upon us now. After a full season of skinny armed bike racing I am hardly worthy of a half ironman. Its always a fun and daunting challenge to take one on with the clock ticking. I always get questions about my training, so I will highlight some key aspects and focus points. I have some very weak weaknesses, some very strong strengths and mixing them with not nearly enough time to prepare makes for some unique and interesting training. I think this is a good topic to write a training focused article on because many athletes find them selves in a similar situation all the time.
Coming into the race:
I had a full season on road racing in me, almost too full of a season. I was tired, stressed out from running my own business, buying a home and plain old run down. A visit to the doctors and a few weeks of rest had me feeling some what better in the average Joe sense but not the in elite athlete sense. I was far from 100% and had a lot of careful work to do.
Race Goals: With a $250 cash prize for the fastest swim, bike or run split I was instantly thinking “the bike is mine!” of course with Dave Scott and Chris “ironman man world champ” McCormick now racing its more like” I’m gona give it 100%”. Goal number two is to finish as best possible over all. This may sound contradictory but I can’t run fast. So if I were to… save it, for the run I really wouldn’t be “saving” much.
~Swim: With me now teaching spinning for the winter at Rally Sport in Boulder I have access to master swim classes and a great coach. My swim training will focus on building up some muscle in my skin and bones upper body and refining my technique to the point that swimming for 45’ is no large task. My speed will come from the bottom up. Meaning as my technique gets better and upper body stronger I will simply get faster for the same exertion level. This has worked well. Saturday morning swims have seen me put in a good 1hr with out to much trauma. One or two weeks I threw in 2 swims per week, fatigue was higher but still, I was able to complete the task. I have put in some serious time in the pool compared to the past. However, I think of my swim training not as getting faster but enabling me get to the bike in better shape and with more gas to burn in the hunt for my # 1 goal. Also a more efficient swim will help me get to the finish line strong which is inline with goal #2. The swim is not long in comparison, in any tri I realize, but swimming is tough! If you’re not up to a minimum level of efficiency you’ll come out of the water with far too much of a debt to pay.
~Bike: My training here was a slow build up. With the fatigue of a long summer just wearing off I didn’t want to jump in too fast. Instead I focused on short frequent rides until my legs came around. These rides were mostly alone. It would have been ideal for me to get in a solid block of on-the-bike strength work as I had lost some muscle mass but there was no time. Instead I opted for specific intervals. Intervals at my goal race pace (wattage/P.E./ HR) on hilly terrain as the Silverman 1/2 has a very hilly bike course. These rides felt better each time and culminated with a 56 mile, 2.5 hr ride at pace. This ride was key as it helped me really dial in how my pacing “felt” and how much gas I would have in the last 10 miles to really pour the coals on the fire. In this case I did not have enough time to work my weakness and then move on to race specific training. Because my weakness was not race specific and having limited time I skipped that step.
~Run: The last time I jumped into a half iron distance race I had even less time to train. 4 weeks, 3 really if you don’t count the week leading to the race. That time I focused on running as many times as possible before the race and not necessarily “long”. My 2 long runs that time were 1 hr. each. This worked well as I ran just as fast on race day as I did in training. I only really have 1 running speed. This time I abandoned the “long run” theory all together. Instead focusing on frequent quality runs. Running this time has felt much better, more control over exertion and less soreness after runs. And while I have not done one run up to an hour I have logged significantly more total running time, as well as many, many short bricks 10-30’ long. My theory here is that I have the fitness. Going hard for 5 hours is not the issue with this body, its being efficient at the 3 disciplines, or 2 really; Swimming and running. If you are looking to complete any type of event one must be technically sound in the movement it will require. With out this you are to paddling a row boat with you hands.
Race repot and analysis should be up in 36 hours!!
Wednesday, October 24, 2007
Cyclocross is fully underway! yes it is. I have been hitting the group ride in Boulder a bit but don't think I will make any races... so sad. But you never know? we'll see how the energy is in November...
Ironman Hawaii is complete and what a race it was! We had several EN and PTS clients there and kicking some major butt! Even Local, Boulder age grouper, Mark, led the field for a long while. No not his age group field I mean EVEYONE! Nice work dude.
Ironman Florida is looming now and lots of folks headed that way. Check it out HERE. We are excepting good things.
On a personal update I am headed down to the Silverman ½ Ironman. Where I will have the pleasure of going toe to toe with Chris (Maca) McCormick, 2007 ironman world champion. I am going to start a pool as to how much time he can put on me in the short 1.2 mile swim. Will start at 5 minutes and up go up from there.
My training for a long distance tri late in the season after a full road season is always interesting. Lots of strengths and huge, huge weaknesses. Race report should be entertaining at best. Find out more about the Silverman race HERE. Very hilly I hear. I will drop a training article in here on "my" training for the race soon. as well as a post race report.
EK in the news. A few links HERE and an article on Active.com soon as well.
New sponsor: Concepts by Gail. She is just getting things started with the business but she has been making items for me for a while. Custom items, made exclusively for you. Practical or gifts. Some things that have been made for me in the past: Arm warmers, Winter hats, area rugs, blankets, covers for the back of my car, bike bags, wheel bags and new newest creation soon to arrive, cover for our out side AC unit. Protecting it from the Colorado winter. SWEET!!!
Sunday, October 07, 2007
Our New back yard. not bad. great trails and great views for running and the cross bike!
Article #2 in my 3 part series:
- Cyclocross as cross training?
Cyclocross is huge. Once participated in as training in the fall and winter months for fun it is now a huge international spectacle. Athletes are now focusing their whole year on cyclocross. Even for us Tri geeks and hard core all road all the time people cyclocorss is luring.
The question is coming up more and more; will racing cyclocross be a good option for training in the fall and early winter?
First lets take a look at your year ahead and behind to answer a few questions.
Have you had enough time TOTALLY off after your last race/ training block? (I prescribe 2-6 weeks)
Will you have enough time to rest after your cross season and the start of Base training? (2 weeks)
How taxing was your summer season of racing and training?
How much other stressors will you encounter? ($$ for bike, race entry, travel, specific training, etc)
If you answer no and/or “pretty taxing to very taxing” I would seriously consider joining the yelling, full drinks in hand spectators on the side lines. Also, the last question, realize there are a lot of other factors that come into play with your race sch. There are only so many times you can go all out in one season. And while a cross race may be short in relation to road races and triathlons you normally train for they are hard. Really hard! One of the most important things to having a good training program that leads to a successful season is being rested, both physically and mentally. Be sure you can achieve enough total down time between your training phases.
If you feel after answering these questions you are in the clear move onto the next set of questions to ask yourself.
Does cyclocross address any of my weaknesses specific to my A race(s)?
Does cyclocross address any of my weaknesses not specific to my A race(s)?
Is you’re A race 7 months away or more after your last cyclocross race?
If cross addresses any of your weak areas it is worth considering. For some, like my self cross is every thing I am bad at on the road wrapped up into 1 hr with a punch in the jaw at the start! For athletes like me cross is a great and extremely fun way to train that weakness. (see my last article) However, and very importantly, the first set of questions are the most important. If you are to be at your best for your BIG event of the year being properly rested, having a good build up of systematic training trumps all. So consider your options carefully.
So now how do you use this “cross thing” to your advantage? Here are a few things to keep in mind.
The big picture: your a race is months and months away! Don’t get too caught up in your “cross training” this should be for fun! Leave the ego at home.
Focus your training on basic skills: You’re racing cyclocross because it is going to address some weak areas but don’t forget to spend time training the basics that got you to where you are now. For example, aerobic base, technique. and efficiency of movement in your primary sports, core strength and flexibility.
Check your mental state: Its early in the game for you. If you find yourself not pumped up for a muddy race or training ride in the cold rain stay home!! Like I said before being mentally rested and ready to go come time for the big day is the most important preparation you can do.
I think this can be best done with a training plan. This “transition training plan” has 2 options one with cross and one without. It also realizes that cyclocross is not our primary focus but the first step in our preparation. See sample Here.
Monday, September 24, 2007
Saturday, September 22, 2007
Part one of a three part series that I am doing on the fall transition of training and racing. My first article encompasses most of my seminar that I have been doing around the country, well... Eastern and Mountain times zones anyway. Enjoy...
It’s that time of year when we start to sit back and relax… sometimes. most of the time not enough! Many of you are probably already thinking about next year and starting to plan. That’s good, but before we can effectively plan out next year we have to take a look at this year. Reflect a bit and figure out how we are going to train more effectively. The first place to look is your weakness. However finding this can be harder than it seems. Here are a few methods for analyzing your season and finding your weakness to get you started right on 2008.
Step one: Analyze Your Season
Did you meet your racing goals and training objectives? Did you peak when you wanted to? Did you go as fast as you predicted? These should be pretty simple yes or no questions. Look then at your training objectives. These might be things like climb hill X in 30 minutes or less, raise FTP by 3%, etc. They should be measurable goals that are stair steps to you major goals. If you didn’t meet your major goals of the year the answer, or at least part of the answer, to why may be right there. As you keep looking into why you did or did not meet your goals look at everything: job, personal life, relationship, etc. Stress out side of the athletic world is the number cause of people under performing. If you’re a lawyer working 60+ hours a week and training 20 hours a week as well as being a mother or father, you may have been setting your goals a bit too high.
Note what worked for you and what did not. The things that worked you will want to keep in your bag of tricks as the things that will likely work again. The things that didn’t work, get rid of them! We’ll come up with something better!
Step two: Finding Your Weakness
There are 2 ways to look at this. A good starting point is finding your weakness by the numbers. On the bike, the easiest way to do this is test your power profile. Test your maximum power out put for 12 seconds, 1 minute, 5 minutes and your threshold power.
A power profile chart can show you where you are lacking. Is this written in stone? Is this the end of the road? No, but it is a good starting point. Even if you don’t “need” the areas you are weak in, for example, an Ironman triathlete having a weak 12 sec. and 1 minute power. They don’t need that ability but if it is weak enough it could be an area that is holding your other abilities back.
Part two of this is comparing your weakness to your competition? “But Eric I don’t race other people I race my self.” That’s fine and I applaud that self motivation but if you want to improve the best place to look is to the people that are better than you. For example, in your triathlon results if you’re coming in 50th on the swim 50th on the bike and 450th on the run time after time again working on your running would be a good place to start. If you’re getting dropped on short hills in bike races, short hills or 1 to 5 minute power outputs might be your weak point. Before you make the decision as to what your weakness is make sure you have more than one or two examples that show your weakness. Also look at this deeply. This is very important. Are you not running well because you’re and bad runner OR because your swim and bike are not up to par and you’re paying for it on the run at the end of the race? Are you getting dropped on the hills because you’re a bad climber or because the hills are at the end of the race and you have trouble there because your threshold power and endurance is not as good as your competition? Take some time with this, consult a coach and or trusted training partner or both.
All of this may look straight forward on paper but it’s harder to implement than it looks. Getting some one else to give you a good objective look at your self could be the best thing you do this fall. Now put it into action! Commit to getting out of your comfort zone. Don’t do the same old workouts, mix things up! Take a chance and train that weakness.
Eric is an associate coach with Endurance Nation and Performance Training Systems and coaches all abilities of Triathletes, Cyclist and other endurance athletes.
Friday, September 14, 2007
After a long hard season client David Smallwood not only road a very strong Green Mt stage race but went on to place 8th in the Topsfield crit the following weekend! Nice job David!!
The crit lasted over an hour and boasted strong fields in every category.
Saturday, September 08, 2007
Thursday, September 06, 2007
Thanks to all who attended and to those who wanted to but couldn't come. It was a huge success! We had around 10 people attend the east coast edition. A good group yet still intimate enough where we all got to learn a little from each others experiences.
2 more coming up in CO!! If you are interested in coming and haven't received any info on them you can contact me HERE.
here is an out line of the topics I cover in this clinic.
Preparing for next year (find and train your weakness)
1. Analyze your season
a. did you meet your racing goals? Why/ why not.
b. did you meet your training objectives? Why/ why not?
c. how to analyze your goals…
2. how to find your strengths:
a. compared to the numbers
b. compared to your competition**
3. how to find your weakness:
a. by the numbers
b. compared to competition***
4. how to Plan for next season
Periodization, AND adding elements to train your weakness…
Setting race goals.
Setting t training objectives that align with your race goals.
Putting it all together.
Sunday, September 02, 2007
"Scotty I need more POWER!!!!"
"Captain, your to tired! you've got no more to give!!"
That was pretty much the dialog between brain and body at the circuit race. I was acutely racing well for a bit. I found what looked like a good break but we were brought back. From there on out things got desperate and stayed that way. The legs and body, just empty.
There are a few clients that I have stressed to “you need to know where your limits are” even if your race doesn’t take you there you need to know where they are. Well, this season I found some new limits for myself.
35 races+ 3 peaks+ growing business+ part time job+ buying new house= Too Much!
Looks obvious but some times its hard to see the forest through the trees.
I knew I was pushing things coming to this race but I had to try. I regrouped after the race and figured the death march RR would be better, I would be better, not attacking early, etc…
But, after a sleepless night and significant time in the bathroom, I had to concede. GMSR, you win.
Here is a pic of me trying to figure out how I became a shadow of my normal self and some friends trying to talk some sence into me.
Saturday, September 01, 2007
Sunday, August 26, 2007
Andrew's first bike race was the Bow NH RR. he won. that same race was my first race as well. I came in 4th. For years after that race I followed Andrew at every race looking for the move he would undoubtedly make on a hard climb. He became one of the best climbers and stage racers on the east coast. I never spoke to him until I finally started racing in the P-1-2 category with him. He was a very stern faced guy ready to tear you legs off on any ride. And I quickly found out he is also one of the nicest, funniest, care free guys in the world.
That next year I was asked to be on his team. We are now great friends. He is retired now from competitive cycling but still made it up from
THE man of cycling in the Boston area. When I first started riding a bike I was told to watch and listen to him. I didn't really listen to that advise but low and behold after a few years of banging handle bars at racs all over New England here we are... great friends.
The non racing time in VT has really made me appreciate friends and family even more.
Now if I can get some rest maybe I can survive some of the hardest 4 days of non NRC racing there is. The GMSR
Thursday, August 23, 2007
The riders in the Portland area are... Solid I guess is the word. I went to the local Tuesday night tear your legs off ride and I have to say it was hard group riding at its best! a few small ring hills, long fast flats and an extremely solid pace. The sea level people can ride hard too!
After 90 minutes of guessing if we were going to turn left or right while riding in the middle of a
Saturday, August 18, 2007
Well it been a long season. yet it has really flown by. ramping up the coaching biz, buying a home and early season goals have made this year really cruise.
In the beginning of a looooooong trip to
My racing legs have all but left me now, weakness and fatigue seem to be winning the late season fight. BUT...
I’ll give it the old EK 110%. hopefully i can do some thing at GMSR but I’m not holding my breath.
Bad attitude you say? maybe? but maybe not... just being realistic. I have some good plans starting to form in the brain for next season. some racing oriented some not. either way life is still beautiful.
Monday, August 06, 2007
the cat getting settled...
Since my last Race things have been quite busy. And not race or training busy, life busy!
Lindsay and I have bought our piece of the American dream. The process of buying a home along with moving and trying to keep up with our normally everyday lives proved to be amazingly tiring! We did have some wonderful friends help us move but still my upper body hasn’t ached this bad in years!
So a few announcements:
1. I will be racing the Green Mt stage race, labor day weekend. This race is the best race in the country. I love it there and despite my form waning I am going to give it my best shot. This trip I will also be visiting some curent clients, meeting a few new clients and hosting a training seminar and doing the best man thing at my dear friends and old teammates wedding! should be a whirlwind trip!
2. Going full time: This fall I will be taking the plunge and going full time with coaching.
It has been a long time… well, forever since I really knew what I wanted to do as a profession. I now know. The 2007 season for my clients and my coaching was fantastic. I have had several clients with big wins. A Rider who went from not being able to finish any races to placing 11th and riding strong for most of the season in new England as a cat 4 rodie. With many triathlons complete and goals meet I still anxiously await for my client of the year to crush Ironman Florida.
Not only did he and his wife have another child but he also changed jobs that require traveling every other week! This has made his summer a big challenge in more than one way, but we are all looking forward to his big day.
New for 2008: I am sponsoring a solo RAAm, Race Across America, racer. Tim Case and I are very excited to take on this huge challenge together. Tim was on the 3rd place “team” last year and is looking for more good things in the races 2008 edition.
Focusing my energy and time to coaching will allow me to give all of my clients the best possible training, advice, guidance and leadership possible. I am looking forward to learning and growing into an ever better coach in 08.
3. Another item our main man Patrick McCrann has been working on.
Check it out the beginnings of Endurance Nation.
More to come stay tuned!
Monday, July 23, 2007
You would think that I would not pleased with 25th place and I’m not really. But still I feel, shoes debacle and all, I rode fairly well. The first 40 minutes were fast hard racing and I rode very aggressively. Trying to get into a group just up the road I had myself red lined pretty much the whole time. I guess I paid for that? While never really cracking I did get passed by 4-6 riders after I settled into my rhythm, unusual for me.
The following day was a prim chance for me to get in solid training but I opted to do the double.
The double. two 14ers in 2 days. Me, Lindsay and some other friends climbed Mt. Bierstadt. One of the easier 14ers but still tough. And after the race and a late night out my legs were screaming on he way down. It was awesome being up that high again! You can see the road up mt Evans from the summit of Bierstadt, pretty cool. The peak in the back ground here is Mt Evans
A great weekend.
Sunday, July 15, 2007
Saturday, July 07, 2007
Free food and beer post race, you can’t get a better time!!
I had entered the sport category. not having a annual license this was the hi9ghest cat I could race, and with the last MBT race I did being a total disaster I thought that would be enough. After talking with some fat tire friends of mine I was thinking that I could get the win on this one. The distance and insane amount of climbing would give a huge advantage.
race report up!!
Saturday, June 30, 2007
~Today marked the beginning of the “Hill climbs” in CO.
These are mass start races that ascend long and difficult climbs, normally with no flat ground to start with. Just straight up. It provides a very interesting type of bike racing. You need to be a climber yes, you need to be a good TTer yes. You can almost ride just your own race the draft is not much on a steep grade but there is some. There are also sections of false flats or even some short down hills. Don’t want to get left behind when you could be getting a “free ride”. So it make for some very precise, calculated racing. The culmination of these races is the mt Evans hill climb. 20+ miles into the sky topping out at 14,000 feet or something crazy. Sub 2 hours would have you doing very well in the pro race.
Today was the sunshine Canyon Hill climb. arguably the easiest of the 3. sub 45’ if your doing well with a few flat sections and the last 3rd on dirt. Which again make for tough racing. Know what happens when you stand up on a 12% grade dirt road? Your back wheel slides. Better have the juice to sit and hammer!! Trying to get some pictures but internet security is surpassing my hacker skills. here's a PIC of me in over drive
race report up!
Wednesday, June 27, 2007
It was a fun time staying with the team. lots of fun was had. It was Andy’s B-day and we celebrated with some port and wine. The food was great all around Laramie and the night life was… much better than excepted. MUCH better, as Andy found out with at least one phone number. Not kidding.
Race reports soon.
And a few memorable moments…
~ Max in the morning.
~ ”No Mike that’s your White Wine glass”
~ Max’s pre TT dance to Fort Minor
~ My crit cheering section
~ Jim’s movies…
Thursday, June 21, 2007
Over all it was a great weekend for the team. picking up 4th and 5th place in the RR
9th place in the TT first in the crit and a 5th over al the the Rocky mt. Omnium!
Sunday, June 17, 2007
Wednesday, June 13, 2007
Plans for my east coast trip in August and September are coming together so all you east coasters get ready. I have some serious racing, speech giving and coaching clinicing to do! Stay tuned for more details on “How to analyze your season and prepare for next year”
Should be a good time for all!
~Some big races this weekend. The Rocky Mt. Omnium is Friday through Sunday. TT, RR Crit. Should provide some fun racing. I will be skipping the TT due to some work constraints. Yes coaching all you to success does infringe on my own racing some times but no worries. I wasn’t looking to lay it down on the TT set up nd I love my job!.
I have been a bit off since Gila some bad racing decisions and then a seemingly weak cold knocked me on the floor for what has seemed like for ever. I thought I was coming out of it but the race this past weekend in Fort Collins told me other wise. Today however I felt much better and my PR up a local climb proved that to me. So hopefully I can be of use this weekend. It could be 110+ miles of major damage control, but then again… maybe not? Philly week is over and all the big boys are back. We’ll see if they are up for more racing??
The PTS June newsletter is up check that out!
Wednesday, June 06, 2007
bottom line have a good ballence is tough. and you WILL screw it up one or twice or likly more. But it is well worth the effort, as you can see.
Lots of racing coming soon.
Sunday, May 20, 2007
~Also getting ready for the Boulder Peak? or another simalar distance tri?
"10 Weeks to Your Best Bike Leg" has helped many athletes reach there goals and more.
check it out!
~For you beginers and Intermediate'slooking for a a full plan check out the the Boulder peak Tri training plans.
Saturday, May 19, 2007
One week after the Tour d’ pain and bad luck I should be flying. And I felt, mummmm, OK. My recovery ride on Wed. was nice and there wasn’t much other riding.
However I felt pretty rough on Thursday and Friday was worse. I chalked it up to simply work and after a nice 20 mile warm up ride I would be tearing the legs off of anyone who got in my way, Right? Wrong. Even worse Lindsay’s friend was in town and after the 10+ hour drive home after the 105 mile breakaway in stage 5 and working 3, 10 hour days it was a perfect weekend Not to race. But… with 100 dollar prims every other lap, the opportunity for my “good legs” to get a result and the team looking for my support I had to go.
It was the worst decision I have made since moving to boulder.
I was miserable. And I beat my self up over it the rest of the day and my legs, which by now would be feeling great after a weekend of no racing and another recovery ride are still not 100%.
Sometimes it can be hard to know just who to listen to, your heart, head or body. And sooner or later you will listen to the wrong one or with all the yelling you won’t hear any of them. The only thing one can do is learn from there mistakes. So here is one of mine so you don’t have to make the same one.
We all need balance in our lives. A good friend of mine used to tell me that all the time. “dude balance, you gota have balance” I always agreed with him but never practiced it as much as him. It really is the key. Even if you’re a pro. You gota have balance dudes and dudets, you gota…
Tuesday, May 08, 2007
Pic of me in the TT day 1.
The long, hot, Heavy Roads of southern New Mexico.
The last day of the Gila is a killer road race. featuring 102 miles of wind and 9000 feet of climbing. The last 15 miles are brutal. featuring a nasty climb of 8 miles or so that plateaus, rolls, false flats and pretty much goes on forever on twisty narrow, wooded terrain. I was pretty motivated to make something happen today. the early break had made it every day so far this race. would today be the same? or would today be the day that everyone came out to race? the course is long and heavy with loads of climbing and a very hard finishing 15 miles. A perfect course for me. I was tired and timid in the early morning cold. but as soon as the race started I wanted blood. I wanted to make everyone pay for my flat the other day. attacking a few times in the early miles trying to get across to a break that was just up the road lead to a fast 6 miles. that break came back and we turned onto the first climb of the day. I launched. after a minute the pack was single file on my wheel. I shifted up again and pushed more. snap! they gave up on my pace, for now, and I was off. I pushed real hard for 2 minutes and then notched it back to a more reasonably pace. As the climb went on my solo break grew to 6 or so, a nice break away number and our gap on the pack grew even more. we smoked down the first decent. "smoked" stands for 50+ mph, sitting on the top tube rotating by the sling shot draft effect you have at those speeds. On to the big climb of the day up to Emery pass. a long grinding beast of a climb, things started to go… not our way. We were told that pack had taken a wrong turn and we were to be naturalized until the pack got back to where they were before they tock the detour. 1:30’ what! 1:30 minutes?! I sad we had 4+ at the top of the first climb?!?! And you don’t take back 3+ minutes on a 50+ mph straight decent. but what ever… so they slowed us down. We tinkled and got on with it. This slow down, I believe, caused us to go to hard in the last 4 miles or so of the climb. In doing so we dropped half of the break. Having only 4 of us and then 3 after the long windy false flats going over the continental divide the pack was firing on all cylinders . our almost 4’ lead went down to 1:45. Then 3 new riders bridged that gap. If we had kept all 6 of us. We would have been able to push that gap out to 6+ minutes and it would have been easier.
The finishing climbs were upon us. I hung tough for a while. Sticking with the new, fresher riders. But then I just couldn’t hold them after some alone time the lead group of riders from the peloton came up, race leader and 9 others in tow. I hung with them long enough to think I would make it over the hump and onto the decent before the shorter finishing cat 4 climb. hanging onto this group would be good, the other lead group was just up the road and we would all surly come together. I could feel my back and right IT band tightening. I should have stretched more last night… I put it out of my mind I buried myself to stay with the leaders. Then an attack I couldn’t respond. 80+ miles in the wind at the front of the race had taken any snap I may have had out of my legs. Losing the draft I slowed. Loosing hope I slowed more, having my lower back tighten more slowed me, yes, even more. I kept on with it and some smaller groups passed me. Every time I was caught by someone it was on a small rise and they just went by. Not even a chance for me to get on. I felt like the Gila was just watching a laughing at my attempt to take him by the tail or what ever they have? A long gradual decent had me going slow into a head wind and thinking how fast one could go in a group, even a small one.
The last section kicked up and a some kids and parents camped out on the side of the road watching the wreckage of the day come by gave me the biggest applause of the week. It reminded me of why I do this to begin with. I finished strong but not strong enough. Today I could have played things safe. Finished well on the day and been in the top 20 or better over all. Taking home some money and upgrade points. But I figured I would rather go for it than play it safe. I would rather have loved and lost then never loved at all, Its easy to not make the hard decisions and “go with the flow” but what great people do you know did that?
Monday, May 07, 2007
Sunday, May 06, 2007
hammering along we knew now that the break would make it but I was feeling good and thought that after a hard stage the long gradual uphill drag to the finish would suit me. BAMB! flat. and it was me.
after a not so smooth change I was drafting the wheel truck at 52 mph. back to the caravan but with 90+ cat 2 riders now smelling the finish line I just couldn’t close the finial meters. in the end I got the same time. but a missed opportunity for sure. a very nice course today, however and a very very hard day.
Friday, May 04, 2007
As we hit the climb my legs felt heavy but I stayed with the front group as we hit the lat 3 miles that kick up something fierce on a horrible road I felt good. I stayed in the top 10 but soon a group of 4 or so drifted away. I slipped back then passed people. As I approached the last mile or so I realized I was just not on a special day. which is to bad because I feel I would have done very well, but… what could have been right…
maybe it was the driving, maybe it was the heat and maybe i didn't hydrate enough? but I'm not one to make excuses, somthing you feel like a nut... sometimes you don't... tomorrow is anew day, you never know.
I finished 23rd in th eend with the break making it. The race leader lost big time today. Finishing way down. I think its wired that someone can go so fast and so good in a TT as hard as ours was and crack that bad in a race like today. It happens I guess this is bike racing. This really is bike racing at its best.
Back home, breakfast # 2. the big one. TT bars make sure bike in all set, etc… get drinks ready and finally drive down to the start. Now we persevered the course to one see the course the hills and the win . the wind here will be the key factor. With a 4 miles down hill to the finish you need to nail your excretion level. If it’s a tail in the final you can empty the tank early if it’s a head wind you will need to save more gas. Our ride proved useful as the head coming back the last 6 miles was stiff. We will need to save something. However upon warming up the win d had shifted to a cross wind. This would make the way out AND the way back tough going, Ok recalibrate, or do I? some times, well, all the time in bike racing and triathlon we need to be prepared to re-think, re-calibrate and changes plans in real time.
.The Start. My warm up was solid and I was supper motivated. The wind now seemed to be coming head on? What! At 6000 feet+ the wind sudden rain storms and umm the wind is every changing and very unpredictable. I looks for signs of wind direction and tried to worry about the fact my 30” man had now caught me. He was on my “watch list” then I saw it a truck driving down the climb with a flag on it. The flag was not blowing in the wind! TAIL wind! I thought and all I could do was hope it stayed that way. I started to push a bit more and played at bit of shoulder to shoulder with my 30” man. Approaching the half way mark I led him and passed to people, through the turn, he came by me and we passed more riders. No drafting being had here. Officials every where and I’m just not a cheater.
Up the steep climb I dropped him as the wind ripped me apart for the side. “Come on wind, just a little lulled for me on the last 4 miles down to the finish.
There was, or just enough. I hammered the 53-11. a few times I got over 42 mph or so I tucked and sat on my top tube. Until I slowed to 40 back in the saddle, everything I had. With 500m to go my 30” man was back getting his disk going he had got back up to me but I was to proud to let him cross the line ahead of me. I gave it everything. He still beat me but… its just principle…
In the end I came in 22nd not as well as I had hoped but this is the big one for cat 2’s and it seems everyone has come to play.
Sunday, April 29, 2007
An interesting course, 2 out and backs the we did twice. the first one was pretty flat while the second got pretty heavy. a clasic flat to rolling course.
In the end I managed to make "the" final move picking up the early break and thundering to the line. check out the Race Reports to see how it played out.
Monday, April 23, 2007
**The TT on this day was a fast course but still a heavy one. A few rolling hills around the half way point and a long barely uphill 3 mill drag to the finish line proved to make this a deceivingly hard course. I road the course a few times the other day once steady and easy and the other with some 5’ intervals. I figured even if the conditions were real good, no wind. It would be hard for me to go faster than 26 MPH average. Come race day I was excited to test myself. This week I had started to cut back my over all training time and no more tempo, threshold, “hard work” kinda training. It is full gas or recovery ride from here to Gila. **
Monday, April 16, 2007
Wednesday, April 11, 2007
Sunday, April 08, 2007
Today was supposed to be the Boulder Roubaix. a killer course with 80% dirt roads, wind and the competition of... well,
so the day turned out ok. yeah I would rather have it 60+ degrees and have ridden 5 hours up in the mountains but still a solid day and fun, yeah it was. and the cat is fine. So I guess a first impression is... a first impession. They happen for a reason but it doesn't mean we have to let it get to us or accept it.
lots of racing next weekend! stay posted!!
Monday, April 02, 2007
Nice work everyone! I am very proud.
I had a race today as well. The Kloppenburg RR. named after the infamous climb in the Tour of Flanders. so right there you know things are gona be rough, add 15+ pro’s to the field 50% dirt roads and you got yourself 45 miles a pain. yeah only 45 miles! check out the race report!
Sunday, March 25, 2007
Today was the first REALL race in the
Check out the race report!
not my new kit here obviously but its coming!
Saturday, March 17, 2007
Been supper busy lately. My Buddy would ask "good busy or bad busy?" This has been good busy.
The Program is full on now. And it is kicking into high gear. racing is kicking into gear and my A race is getting creeping up at an alarming rate!
The other day after a horrible threshold test I was riding around doing some easy climbing and was getting even more upset about how slow I was going. I stopped at a cafe in the a small Mt. town of about 12 people. I had no cash and asked if they tock C.C. knowing it would be a no.
"No", the nice lady said, "we take cash, checks, and IOU's" I laphed and started my way to the door. "you sure you don't want anything?" "I’m OK, thanks." "i'm serious! we take IOU's! what do you want?" she was almost insisting now. looking for something to break the rhythm of my non rhythmic training session I had a coffee. It was an average cup of Joe but the purity of the woman and this town made me realize all the things that pop into my head when I get selfishly down. My life is good and I am one of the luckiest people I know. It also made me think of a quote that Coach Gordo seems to live by and I believe in it more every day.
"We can not build a complete race, without a complete life"
I had a conversation with a teammate the other day about just that. I feel this is one of the most important things for any and every athlete to realize and accept.
Tomorrow I am riding with a client and going back to the cafe. I have a bill to pay and they have homemade sticky buns there! Love the sticky buns.
Monday, March 05, 2007
Sorry for the lack of updates. Things have been busy but not interesting busy. Training has been good. The weather has been on and off but my east coast skin has been keeping me warm. Big day yesterday. This is a pic from the top of Big Thompson canyon. A long and beautiful climb. It tops out above Estes park. After a short decent into town I was ready for some food. After some serious coffee and calorie intake I was ready for the trip home. we had already be riding for over 3 hours and put out around 2500 kj’s. another climb out of the park, the screaming decent into
The Stazio training series is a 3 series race in March. In
Base training from me has come to an end and there are a few things I have noticed about this year I thought I would share. I have done more cross training. More x-county skiing and more down hill skiing. And if you read my article on cross training you will already be saying Down hill skiing isn’t quite “cross training” EK… and your right. But hey I am in the
also my HR and intensity has been a bit higher during endurance rides. why? have I been pushing to hard? Am I just able to push more power longer? I don't really know. I feel good and this wasn't a contious thing it just seems to have been that way.
Any who. Here we go... a quick note on the race in the race reports, check it out.
I'll give you a quick play by play from... not the frount.
The race was rather difficult and tricky with a heavy wind on the hill and decent and the fast (53-12 fast) on the flat finishing straight. After a long pull to bring back an early move I was too far back when the hammer went down. I made my way into the second group then went to work on the front. After a bit I was really feeling the hill. I moved back a bit and road into the finish. I was a bit disappointed but after seeing more and more riders on the side of the road every lap I figured I wasn’t so bad off. Good riders too. Slipstream riders, etc. “did they just come to watch? Did they get dropped from the group I was in? no I think many got dropped from the lead group and pulled out after that. Lessons learned. The wind out here is a HUGE factor. It can ruin your race, or make it, good positioning has never been a strong point of mine but if I want to do anything out here it is going to have to become one.
Scott Moniger moved away from the front group with 2 other guys and just road away I guess. He looks really fit. Nothing but muscle and a bike. And that look of his. He can’t be more than 140 lbs and 5’8” but when he looks at you in full kit you’d swear he’s 10 feet tall. I swear bike helmets and sun glasses where made for this man.
I had a rowing coach tell me once before a race. “Guys, don’t be distracted out there, BE the distraction” good advise.
...ride safe everybody...
Friday, February 16, 2007
Tuesday, February 13, 2007
Training has been… difficult to say the least. Even with the blessing of having plenty of time to train, sometimes mother nature just keeps throwing you curving balls. Last week, my easy week, was beautiful, full of sunshine and enough warmth to finally melt down the glacier on my street. Great weekend of riding, can’t complain there. The group rides are kicking up again and it was still warm. So back to the grind of tiring to get in 20 QUALITY hours and BAM! 15 degrees and some snow. It could have made anyone sit on the trainer for an agonizing hour.
Today is when I realized that I will be successful in my cycling quest. The reason is because I love this. This is a picture of my ride today. The picture is alittle it was brighter than that. Not far from where I live is “Marshal Mesa”. Not a huge area but big enough to keep me and my cross bike busy for 90’. Then off to a climb near my house to push out my strength intervals, back around a little loop with a few more minutes of dirt and I was home. A nice quality 3hours. And best of all, I loved it! Tomorrow will be even better I’m sure
You have to love what you do or you’ll never be great at it. Make ends meet, sure. You may have even won a race or two but you will never get to your full potential if you are constantly fighting your self.
Monday, January 22, 2007
can't beat this!!
This is what many of my rides have looked like since… ahhh November!
But all is moving along pretty well. The cross bike and tires have defiantly paid off. I can ride almost any time in any conditions. When the roads are real bad I head to the dirt roads (or snow roads in this case) add in some X-country skiing and this year some more down hill skiing. I grew up down hill skiing but haven’t really been hitting that hard in the past years. But with places like copper, winter park and Vail so close it would be a sin not to.
Which brings me to a quick note on Cross Training. Cross training is something other than your primary sport(s) that works areas, skills and or weakness that may not be primary to success but will help.
Cross training is also something that, like all training, must be consistent! Going hiking one weekend over the winter ravaging your legs, making your lower back and hip flexors feel like veal is NOT cross training. You don’t have to be a master at this activity but just effective enough to get positive training effect. Not injury your self , be able to repeate once a week or more and of course not take away from your primary sport training.
Jan newsletter from PTS is up and always full of good stuff. Also an article by yours truly.