client update

With the deluge of snow we received Thursday the legendary Koppenburg RR was postponed in Boulder, co. sad just but it would have been ugly! So like the 70-80 other people on the group ride myself and a few EK Endurance Coaching athletes hit turned our legs in fury for a few hours!
After the ride we re-filled with water and hit a local climb. steep, 30’ long or so and through down. A huge and fun day of training. This picture of Chris Carr who was putting on his (I feel fine) face despite having 3+ hours and 2500 kj’s in his legs…

Before we hit the climb I gave everyone there goal avg. watts to hit.
And I was very happy to se that everyone nailed it. Nice work everyone
I tock a great pic at the top. Great views and some not so great looking faces, but it didn’t come out. I mistakenly put myself in the picture and think I broke the camera with my ugly mug!
Happy training everyone!

Doing your own training camp...

A few notes and thoughts on doing your own training camp and or early season races.

1. If your training camp will include a training race or competition of some sort, read the article I have written entitled “Training in Training Races”. There is some valuable insight there.

2. Make it a group event: As they say, “Many hands make light work”. Many hands also make hotels cheaper, gas less expensive, and a more enjoyable time all around. But, be sure to keep this group a manageable size! Everyone one should get along on a personal level as well as have similar goals on what they would like to get out of the “camp” experience.

3. Make connections: Just because you have the best group to hang and train with doesn’t mean that there aren’t others out there doing the same thing, particularly at a race. Make friends and invite people to eat with you. You never know what connections you’ll make. On our recent trip to Tucson, we met some great new friends from Alberta, Canada and I ended up signing up a new client.

4. Get someone else to pay! Even if you don’t run your own business maybe you can set up a meeting with a business partner from your day job or attend a conference on the way home. Even simply trying to set this up can earn you huge brownie points at work despite your untimely long weekend vacation.

5. Get some local info: Get information about the good and bad places to go. This goes for everything; food, training rides, bike shop, grocery store, market, everything!!

4. Bring extras: Never get caught unprepared. Remember to bring extra tubes, tires, pumps, wheels, everything!

Tucson training/ racing camp summary... almost

The drive home was long.

we found this place. classic!

Nick ate a solid 2000 callorie pizza him self. I followed suit with a chicken parm dish, etc, etc, etc...

full re-cap, more pics and vids will be up by 3/12 pm.

thanks for visiting!

Tucson training/ racing camp, day 4 training

great training ride today. some nice dirt roads.












A few great climbs. I had a vid of one but my phone doesn't want to send it.

the turn to the last leg buster of the day. great views!

Stopped a supper sketchy burrito place on way home. 2pm. really hungry. people were very nice, hooked me up with some local fare. it rocked! best burrito ever!

Great ride today, only 70 degrees, pretty relaxed, stopped for water. Here are some stats. If you would like to see the file e-mail me. I’ll send it out. If I get a lot of interest I’ll post it. Its nothing special but here are some basic stats for you.
As you will see the shorter powers are pretty low. our rides are now shifted to longer steady riding. Tempo to threshold on the hills, trading steady, zone 2-3 pulls on the flats. This puts training stress on different systems then the racing we did. Further more it emphasizes putting out good (long, 30’+) power after being fatigued, like one experiences at a big stage race like the tour of the Gila. Riding in this manner is also the “easiest” way to rack up the kj’s . keeping zero watts and lactate producing efforts to a minimum.
We had some coasting time and the dirt road decent which lowered our kj’s per hour quite a bit. But it is not uncommon for many athletes to get 700-900 kilojoules per hour with very minimal fatigue!

4.5hr.
2850 kj’s
75 miles
Peak power:
5” ~577
1’ ~402
5’ ~370
30’ ~230

Tucson training/ racing camp day 3.

The last day of racing...
Ahh what we'll do for 30 bucks...


The circuit race today was… snappy. The 5 mile loop had some fast big ring climbs a sharp 6% section at the top and some long sweeping down hills. The slight head wind on the down hill section made it very hard for a break to make it. But we still tried. Allot!
I followed several moves that looked good, bridged to one and made a big late race effort with 2 other riders. Nothing made it today but the pace was high enough that several riders did get dropped. Nick also made a fine move with 2 laps to go but again it was brought back.
Everyone stayed up right and the top 3 today were all placed close to me. After the respective time bonuses I fell back to 10th on GC. I was a bit disappointed at first but I did everything I could have done. It was simply bad luck that 2 rides directly behind me on GC scored time bonuses. And with the down hill right hander before the finishing straight I was not going to elbow into that in the full pack.
The legs felt better today and I felt good about my tenth place and my activity. A solid TT effort, 50+ miles in the breakaway on day 2 and lots of attacking on the last day.
Now we are trying to figure out how to ride mt lemon and get back before 1pm.
25 mile climb at 260 watts, 4.3 % grade, plus the decent, it’s a 50 minute drive…
I need some more food, my head hurts. More pics and vids to come!!