Where Training, Education, and Cycling Culture Mix
Just a quick shout out to CCD’er Will Jaudes and his awesome ride in this weekend’s rally. Will hung with the leaders at the Ennis FFA 100k, and every time I looked over my shoulder, he was there! Will made it to mile 52 before finally slipping back with another cyclist, but he still finished 4th overall. He credits his threshold and anaerobic intervals from September to now, and I believe him. Great job, Will! It’s only going to get better!!
SteveA, a friend in the blogosphere and highly regarded bike geek, was my guest in Dallas this morning, as we went through a Bike Ed class with guest instructor Dorothy Zarbo. A GREAT time was had by all, and we each learned quite a bit. I love teaching these classes, and then practicing the techniques in the surrounding communities. Dorothy was awesome, and lunch with a new friend was a special event. How can the Cycling Center of Dallas help YOU with YOUR confidence, riding on a bike in the city? E-mail today!!!
We’ll be installing new videos on the hard drive at the Cycling Center of Dallas this afternoon. These include LOTS of scenes from some of the prime rides in Europe. Look for new protocols as well!
Check out this new video from Paul, to help explain some of the new images.
Dr. Paul Smeulders, PhD. Inventor, ErgVideo.com and Intellicoach.ca
ErgVideo
I’ve added a new page, written by ErgVideo inventor and CEO, Dr. Paul Smeulders, that explains just how CompuTrainers apply load and resistance when you pedal, and how that changes with speed and rolling resistance. Check it out!
No classes Monday the 7th of September. Have a great Labor Day!
With a new series of classes, and several new faces in class, I thought it might be a good idea to revisit warmup theory and application.
Just part of a complete warmup
There are a few reasons why I like to see people at the Cycling Center of Dallas get in early, so they can do a proper warmup. First off, it sets the tone for a good workout. Hustling in at T-10 minutes, then rushing around as you throw the bike on the mount, put your shoes on, etc. doesn’t prepare the mind for the intervals ahead. Second, remember the physics behind the physiology. The CompuTrainer, as well as your bike and body, need time to raise internal temperatures, increase heart rate, vasodilate the bloodstream, and increase the levels of lactic acid in the system. Now, you usually think of lactic acid as the enemy, but it’s not. It’s a valuable source of energy that just takes time to process after creation. Raising heart rate, intensity, and body temperature will also raise levels of lactate in your blood. Research (link below) has shown that a proper warmup will also improve performance. Finally, in order to get the best accuracy, the CompuTrainer needs about 20-25 minutes to get warmed up, and get the tire warmed up to a stable temperature for accuracy with our wattage-based workout.
When you get in to class, give yourself at least 20 minutes. Use the first 10 minutes to warm up body, bike, and tire, then do a coast-down calibration. Ride for a few more minutes at a slightly higher load resistance, and recalibrate. If the numbers are similar, you’re good, and no further calibration of the CT is necessary. But if you still have time left, try this:
Perform anywhere from 1 to 3 30-second “spin ups”, where you go out and increase resistance to above threshold, and pedal at a fast clip (110 rpm+) for 30 seconds. After that 30 seconds, drop the load, coast for a few minutes, maybe 3, then perform it again. Do it one more time as time permits…
When class starts, you’ll find yourself performing a better workout, for a longer period of time.
Finally, don’t forget – IF weight loss is your goal, then the extra 20-30 minutes will only enhance your calorie burn, putting you closer to a caloric deficit, and pending weight loss. Remember, that’s IF your goal is weight loss. For everyone else, this is a chance to get a great warmup, improve stamina, and prepare for a killer workout.
Group Sweat at the Cycling Center of Dallas
Quick update for those who missed out on the first week of classes.
Please contact Coach Wharton immediately if you are interested in joining class. The program has begun, but I can make exceptions for Threshold Testing over the weekend.
Prep for the Test, then Ace it!
The ErgVideo FTP Time Trial is a test that is used here at the Cycling Center to determine your “Functional Threshold Power”, or FTP. Functional Threshold is best described as the Average Power that you can sustain for 60 minutes. However, since we usually don’t have the full 90 minutes that would be required for such a test (60 minutes plus a 26 minute warmup, give or take), we usually use the 20-minute test, and then make the assumption that the 60-minute power would be 95% of this 20-minute average.
But part of the test is actually knowing HOW to take the test. This link from Hunters Moon at an English website called “Flamme Rouge”, provides an EXCELLENT description of just how, and how NOT to perform a time trial. Check it out.
http://www.flammerouge.je/content/3_factsheets/constant/ttstrat.htm
Everyone listen up! The September through November class schedule is now available to one and all! We’ll be focusing on getting that crucial jump on 2010!! That means lots of Threshold, some Vo2 and some brisk rides to simulate packs. We’ll also have numerous new videos from which to choose, so open up your senses, bring some upbeat music, and let’s get ready to Rock & Roll towards the New Year! Off-Season? There IS no off-season! It’s just pre-season for the upcoming calendar flip!
Space is available, and if you look at the Cycling Center’s website, you’ll see that we’ve added two new classes:
Monday & Wednesday at 3:30pm, and Tuesday/Thursday at 8pm for the late-comers!
Come check it out!
David Bernstein, creator of “TheFredCast” Podcast, a popular show about all things cycling, will be in Dallas this Wednesday evening, where he’ll be taking a class, as well as some interviews, photos, and video. He’ll be at the Cycling Center around 5:30pm, so if you have comments you want aired, or you have ideas for his show, or you just want to meet the most popular voice of internet-based cycling journalism, head on over to the JCC and get in line!
