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Category: Cycling
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High RPMs During Rest Intervals
Last year, my coach M2 gave me a set of cycling workouts which changed subtly; knowing that I had progressed many years with him, he knew he could increase their difficulty. The rest intervals now had a small but important change: they would be performed at 100RPM. Now anyone who has tried to spin at…
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Form Training with the 4 S’s
In the last few months, I’ve been really into Total Immersion and their teaching method. Swimming is one of those activities which require mastery of so many little details that trying to learn swimming all at once is very very difficult. So they do a great job of breaking down technique with drills, and enforcing…
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Measurability and Repeatability in Training
In recent months, I’ve come to realize how much I love the tempo trainer for swimming. It also sparked the realization that I have finally found a method for to ensure measurability and repeatability for swimming. What’s so important about measurability and repeatability? Repeatability is the ability to come back day after day and train…
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Neuromuscular Training and Hill Climbing
A lot of focus on hill climbing in either running or cycling is on building leg strength, and aerobic capacity to support a strong push up the hill. Hill climbing for me has been a real challenge; I have been training constantly to increase my leg strength. However, I did discover another piece of training…
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Intermediate to Advanced: The Different Types of Training
In my interactions with my coach M2, I have learned that there are 6 types of training. These are: 1. Neuro-muscular – training of the nervous system to do something either differently, better, or to some form which maximizes efficiency and minimizes effort. Example: super short high speed treadmill intervals for 15-30 seconds per interval,…
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Bike Benchmark with the Computrainer and WKO+ Software 1/5/2009
At the start of the season, I took a bike benchmark test to set a baseline from which training levels would be calculated. We used a Computrainer hooked up to a PC to record the results. The course I used was a flat 10 mile course so that I did not get distracted by hills.…
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Lance Armstrong and Chris Carmichael on Twitter!
How cool is this: both Lance Armstrong (lancearmstrong) and Chris Carmichael (trainright) are on Twitter and tweeting their training. It’s pretty amusing to follow Lance and check out what he is doing right now. Apparently he’s in Kona hanging out, but also training furiously with Chris. Heard on trainright: good day of training for lance..…
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Zipp Powertap Disc Wheel Test and Pumping Up
Today the Bay area was sunny, although it was a chilly 45 degrees this morning. After my Computrainer workout, I decided to finally take my fixed Zipp Powertap disc out for a test. In case you didn’t know, pumping up a disc wheel is kind of a pain. You get this little L shaped adapter…
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Importance of the Negative Split
If there is one training principle I have come to both love and hate, it’s the negative split. It’s also one of the most important. In short, it means that you increase effort and, thus (hopefully) speed, on the second half of your workout or race. Workouts can also be gradual in increasing effort, resulting…
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Yield to Life
Whoo hoo! Got my Yield to Life bike jersey today, signed by Dave Zabrieskie himself. I’m proud to be a donor and a part of Yield to Life, whose mission is to promote safe cycling everywhere. The popularity of cycling and triathlon has put an enormous amount of people on the roads on bicycles. Add…
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Computing Grade
One thing that has always confounded me is percent grade. When I’m on the treadmill, I always run at 1% grade which supposedly simulates a flat surface due to the fact that the treadmill’s moving surface changes the dynamics of running slightly (versus you moving across the ground). When I train hills, I hit the…
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Fun with Discs
Friday was a beautiful day in the Bay area, and I quickly ran home for a late afternoon ride to try out my new Zipp 900 Disc wheel. I went out on Foothill Blvd and did some non-scientific time tests. From my house to a known traffic light, I usually take about 10 minutes during…
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Shaving for Triathlon
A few years back, I got hooked on the notion of shaving my legs for triathlon. I remember hearing about it and the supposed benefits of shaving my legs. Some of these were: 1. Biking – if you get in a crash and you need to put a bandage on, pulling it off is less…
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Aero Helmets: Louis Garneau Rocket
Yesterday I took my new Louis Garneau Rocket aero helmet out for my long ride to test it out. I didn’t know what to expect but if the wind tunnel tests were true, then I should be using something which would have a dramatic effect on my cycling aerodynamic efficiency. Wow what a noticeable difference.…
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Got My Aero Helmet!
I’m STOKED. My Louis Garneau Rocket aero helmet arrived today. Putting me on made me feel like a ROCKET. OK OK. I suck as a triathlete. Maybe you can argue that I’m not worthy of wearing an aero helmet. But after reading this article about Bicycle Aerodynamics and an article in Bicycling Magazine, September 2006,…
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