CX has to be one of the hardest forms of bicycle racing out there, requiring some specialized training to ensure success. Coach Tim tells us all about it!
WKO4 has introduced exciting new metrics to help coaches and athletes answer important questions about training and data analysis. Tim walks us through an explanation of some of these metrics.
Unpredictability is a given in cycling. It creates excitement at races, but it can also wreak some havoc in the process. Hunter gives us his tips on how to prepare for the unpredictable.
Winners think differently. They are constantly focused on moving forward, getting things done, taking action, and improving. Click through for more about why winners win!
Determining our power zones is one of the most basic elements of power training. Click through to read more about each zone and how they work together.
Thursday, April 28, 2011
Tuesday, April 26, 2011
Friday, April 22, 2011
The final official day of the camp was spent riding through the black hills with a final climb up to Mt Rushmore. I must say that it was one of the most beautiful rides that I had ever done in my life. 6 hours through undulating terrain with grassy green mountains, incredible rock formations (natural ones too this time!), wild buffalo herds, donkeys and a cool spiral descent that caught me a little bit by surprise. To all of my new friends from the camp: I hope that you guys continue to enjoy your riding, setting yourselves goals and achieving them and having the wind in your hair in the process.
Wednesday, April 20, 2011
Peaks Coach: Karen Mackin
Tuesday, April 19, 2011
As endurance athletes it is imperative that we pay attention to our body’s nutritional needs. One of the biggest mistakes we make is to undermine our training efforts by not fueling the body properly to get the gains from the hard work we do in training. Why spend so much time and effort working so diligently to hit all of your wattages and heart rates and then not show up on the line PROPERLY FUELED to allow your body to perform its best? Training AND Nutrition create the best performances when properly followed on a consistent basis.
- Heavy legs
- Loss of focus
- Normal training seems harder than usual
- Dizziness, sluggishness
- Overall fatigue
- You just have to stop your session altogether because you just feel “empty”
- Irritable, exhausted
- Inability to be explosive as you seem to only have one pace left
Monday, April 18, 2011
- How well do you pace your intervals? Do you start out really fast and slow down, or always build your intervals. When does your pace begin to drop or speed up? Is it right at the end or early on? Do you start out too fast?
- Sometimes a peak at the pace clock in the middle of a long hard interval is difficult or impossible and often not easy to remember the details even if you could take a peak. Perceived exertion can be very deceiving with the answers to these questions, HR data won’t provide the answer, only detailed lap splits can answer this. So, unless your coach is on deck for all your workouts taking splits, you won’t get this kind of detailed information without a watch that provides durations for every 25! Nailing your pacing on longer intervals can go a long way to improving the effectiveness of your workout.
- Are you improving your efficiency (getting more distance per stroke) over time, from one workout to the next, from last month to this month? How consistent is your stroke rate or distance per stroke? Does it improve or decline by swimming faster? Is it the same at the beginning of your workout as it is at the end?
- Sure, you can spend sections of your workout focusing on this and counting and timing, but what happens when you are not focusing on it? And, are you going to remember all the counts and times from one workout to the next without the detailed downloaded data?
- Does your coach know exactly what you did in your swim workout?
- Sharing the details from your download with your coach is probably one of the best ways to enable your coach to stay on top of your swim times and paces, allowing him/her to better fine tune your swim training.
Friday, April 15, 2011
Thursday, April 14, 2011
Tuesday, April 12, 2011
Peaks Coach: BJ Basham
Peaks Coach: BJ Basham
Peaks Coach: BJ Basham
Thursday, April 7, 2011
Road Race, Albuquerque, NM
Despite coming off a training week, seriously hampered by a nagging head/chestcold, Shantelle opened her road season with a fine 3rd place finish in the 1-2 pro Woman’s field of the 67mi. Adoptive Exchange Road race in the Sedillio Hills near Albuquerque, NM. As her numbers continue to rise, Shantelle is on target to meet and exceed her season long goals!
Peaks Coach: Scott Moninger
Alan Figueroa - 3rd Dominican Republic Road Race
Alan Figueroa finished 3rd in a sprint finish in the Dominican Republic Road Race. He is pretty excited about his podium finish.
Peaks Coach: Paul Ozier