Racing and Riding in the Rain

Rain changes things, but it doesn't have to keep you off your bike. Coach Marianne shares some tips for those rainy days.

It's a Battle Out There: Using a Power Meter to Win

Bike racing is a game of the strong-willed and tough-minded. Hunter offers four tips to stack winning odds in your favor using your power meter.

Changing Your Mindset About Nervousness

Are you nervous before your big events? How do you deal with it? Hunter shares some tips to reprogram the way you think about nervousness and receive its energy in a positive way.

Three Common Racing Mistakes and How to Fix Them

It's hard to win. And in all our efforts to win, we make mistakes. Read about three of the common errors made in racing, plus tips on how to avoid them.

Race Strategies and Tactics

Hunter shares some race strategies and tactics to help you get to the top of the podium.

Monday, February 28, 2011

Tomas Gil WINS The Tour of Independence / Dominican Republic

Translated from www.listindiaro.com
Tomas Gil is a Peaks Coaching Group Coach, personally coached by Hunter Allen and trains with power using a Quarq Cinco!! 

The selection of Venezuela arrived in the country to participate in the XXXII edition of the Tour of Independence intended to be the most important prizes and they succeeded.
Displaying a wagon unsurpassed rhythm, coordination characteristic of great teams and a brilliant ability, Venezuelans took over from the fifth stage of the Vuelta control precisely scheduled in the mountains.
Tomas Gil on the individual and the collective full selection took over the main palm XXXII in this edition of the event, which the curtain came down yesterday with the conclusion of a closed loop near the Botanical Gardens in the event that was a journey of 1.128 kilometers.
Gil dominated the individual classification to make a general time of 25 hours, 42 minutes and 33 seconds to master with a difference of 26 seconds to his team-mate Manuel "El Gato" Medina.
Also, the staff of Venezuela took control in the overall team after finishing the mountain stage to not ever let go and said goodbye to the day to the forefront after a general tour of 77 hours, 10 minutes and 03 seconds to dominate EPM Colombia ended at 6:17 minutes into the first position. The team consisted of Venezuela Manuel Medina, Tomas Gil, Carlos Ochoa, Peter Gutierrez, Miguel Gil UBET and Cordova.
It was so obvious the supremacy of the Venezuelans who placed three of its representatives in the top five, because Gil and Medina, Carlos Ochoa followed with a solid fourth place at 1:27 in the first place. In the event that was dedicated to the late leader Napoleon Roque Muñoz.
"We came here to make a team and seek to dominate the event, not the first time only to the extent we understood we had to attack and take control," said Gil, at the end of the day, where Venezuelans took the strategy to stay ahead of the pack for not allowing more of the other teams will be escaped.
"It's an honor for us out of here displaying the championship trophy, something that satisfies us, as we did in a twist of strong competition and was not really easy," explained El Gato Medina, who for a couple of days held individual leadership, however it vanished when they reached the stage of the trial, which is the specialty of Gil.
"It surprised me a little high this time, it was very strong and quickly understood to be employed in depth if we wanted to get away with," said Gil, a gold medalist in the time trial in the last Central American Games held in Mayagüez and winner Tour of Venezuela in 2010.
A Medina Gil and accompanied him among the top five, Marcos Antonio Arriagada Mauricio Báez, who was third 35 seconds behind the leaders, while the Dominican Augusto Sanchez, monarch of last year's version was fifth with 1:43 remaining minutes. Ismael Sánchez, La Vega closed Miderec sixth at 2:32.

LAST STAGE
Also for the second straight day, Colombian Jaime Castañeda overcame the eighth and final stage of editing, a closed circuit held at National Heroes Avenue, near the Botanical Garden, in a twist that included 116 kilometers.
Castaneda, who was the only one who seized at least two stages made his journey in time of 2 hours 45 minutes and 58 seconds, remaining ahead of the Dominican Deivy Chaplain, who closed a second. Gil Cordova, Venezuela was third. Marcos Arriagada, Mauricio Báez was fourth and Edwin Nicolson closed in fifth place.

Chaplain made a brilliant time in the contest winning a stage and finished second in two others. In addition too the first day award sprints and not never let go, saying goodbye as the leader in this line.

Wednesday, February 16, 2011

Lemond Revolution Trainer

By Hunter Allen


One of the neatest things that I have been testing out at the Peaks Coaching Group Headquarters is the new Lemond Revolution trainer.First off, it feels so much like you are riding outdoors and you just don't feel like you are struggling to turn the pedals.  It's incredible and makes riding the trainer much nicer.  None of that: "Why is this so hard indoors?" feeling.   I was putting out the same watts on the revolution that I would normally put out on the road bike and that is always encouraging!   

Lemond Fitness has sent me the new prototype "Power Pilot" which will be capturing your power data, heart rate, speed and all that good stuff as well as  prompting you in the workout . This Spring 2011, I'll be designing Training Plans specifically built to upload into the "Power Pilot"!   This will make trainer time much easier and really simple to follow the workout. 

Monday, February 14, 2011

Don't Trust Your Legs on Stairs

by Sam Krieg, Peaks Coaching Group

Don't trust your legs on a flight of stairs.  They will always lie!  Stairs and cyclists are not friends.  They are the devil. I would only train 1 day per week if I used the stair test.

If I listened to my legs I would have stopped training this morning, last week, and probably about 8 years ago. I have had some great days when I feel awful, and some awful days when I thought I felt great.  I have had the most negative TSB in the world and still have ridden peak wattages.

8 years ago I felt like I needed a ton more rest.......... and took it often.  Looking back I am pretty sure I rested myself right out of shape.

Four years ago I broke my back and spent 84 days in a brace.  I couldn't ride so I went to the gym and used the (stair-master) I learned a ton about my body/mind in those 84 days.  I couldn't sleep much so I would just walk around for 15 hours a day.  I would go to the gym for 1-2 hours to murder the stair machine. I never took a day off. I just would go until I would snap. Every morning at 3:30-4am my back would wake me up. It would hurt so bad.  Trying to sleep in TLSO brace isn’t fun.  I would get up and start walking.  Most of the pain would go away. I would head to the gym and just crush myself on the stair-master.  I found that if I ignored how my legs felt and gave myself a decent warm-up... I could perform just as good as the day before.   

I have had some of my most incredible days on the bike when I could barely walk up from my basement.  Just do a nice warm-up and a few 1 minute 90+RPM efforts at FTP.  I find that you might just surprise yourself.  I went back and ran all of my PEAK 20 minute files for 8 years.
I found that I often put out my Peak efforts (20 and 5)  when my CTL and ATL are crazy high.

I find that ramp rate has more to do with where your CTL has been before.  If you have been to 100CTL, 120, 140.... you can go back to that level a bit quicker than if you have never been there before. Be careful this is just what I have found. Think of CTL like a mountain. The first time you climb it you are full of panic and nervous as hell.  If you have a good “guide” you might make it the summit a bit faster, but you will still be scared.  The 2nd time it will be easier and you will be a bit more confident, and the 3rd, 4th,5th etc…. the mountain gets easier both physically and mentally.  The goal isn't always to (summit your CTL) and then run-away.  Try and live there for awhile.  See if your body can adapt. Don't panic if you have a few bad days or even a week or two.  It takes some time to acclimatize to the new load.  Right now I am riding around 130CTL and the load feels pretty easy.   I remember years ago struggling at 80 and trying to get it to 100ctl.

I have found that if you want to really improve you need to endure a significant load change and attempt to bash through a few mental barriers. Use the Performance Manager Chart as a tool to push yourself… not limit yourself. Just because your buddy snapped 80ctl doesn’t mean that you will. 

 I remember getting a workout from Hunter about 6 years ago….. The day before I had done 4 x 15 and was pretty blown and very stoked about my efforts…. The workout for the day was to do the HOUR OF POWER at the same wattage as I had done the 4 x 15!..... My brain was in shock.. I thought he was crazy…..He had added a short sentence below the workout that said “so do you want to be good or what?”

It is easier now to be critical of my riding and training than years ago.  I wish I could go back and shake the crap out of myself and give myself a little push. I was so scared that I was doing to much to fast that I was barely doing enough.