Monday, August 2, 2010

Cyclocross Coaching Plans

I am putting together some coaching plan templates for the PA cyclocross series and the MAC cyclocross series, both culminating with nationals as the final A race. These plans are 6 month training plans, from August 1 to December 12. This year Cyclocross Nationals are in Bend, Oregon from December 9-12. Either plan will give you access to a Training Peaks account to monitor your training.

If you are interested in purchasing a coaching plan, or would like to discuss starting a fully personalized training plan with a coach, please contact me at coach(@)gofullgas.com.

Thursday, November 12, 2009

New Go Full Gas site

Please check out this location for more recent blog posts. I've switched to wordpress for better/ easier design. Of course, just click on the links on the left for current pricing of my coaching programs.Thanks!

Thursday, July 16, 2009

Road Climbing Tips

As road cyclists, it's inevitable that we will come upon hills steep or long enough to be categorized as "climbs". This doesn't mean necessarily that we're talking the Alpes or Rocky Mountains here, but enough that you have to shift into the little ring or dig deep out of the saddle. And while there are some who would categorize themselves as sprinters, for the fact that they can't climb alone, disregarding a similar inability to sprint past snails, everyone can use tips for getting to the top, and over it, as quickly as possible. As Greg Lemond has said "(Climbing) never gets easier, you just go faster".

These tips are applicable to any group riding scenario, be it a training ride or race. The goal is to stay with the riders at the front, or ride off the front yourself. The first tip I have is for managing to hang on to a group going harder than your comfort zone.

For short and steep hills, it is best to dig deep and use whatever power you have at your disposal to make it to the top with the group. The riders will probably take a deep breath for a quick recovery and you will be right with them. If there is any gap at all, they will be starting to ramp it up again just as you arrive and you'll lose any time to catch your breath.

For longer hills, you should focus on climbing within yourself, at threshold, but not above. If you dig too deep and crack, what was a small gap will quickly increase beyond your ability to control it. Save your energy for bridging the gap once you are over the top.

Now, if you are the rider at the front, you need to be able to put the others into discomfort and soften them up for the end of the ride/race. For short hills, attack as hard as you can sustain to the top of the hill and beyond. The climb doesn't end as soon as you cover the crest. In my opinion, the climb doesn't end until you have begun either the next climb or a descente. I always think of the Zen quote "when you get to the top, keep climbing". If you attack so hard that you crack on the topside, then you've gone too hard.

This is true for the longer hills as well. Just like those that don't handle the climbs as well, if you start off too hard and crack, you will lost contact with the other climbers or slow the pace such that the non-climbers can hang on. Keep the pace hard while alternating in and out of the saddle tempo changes to throw off others rhythm. From here, attack over the top to further distance those being gapped and to keep the pace high as the group, or yourself alone, come over hill crest.

Lastly, just as you've come over the top, take one huge deep breathe to get maximum oxygen into your lungs and legs. This can also help to stabilize your breathing and accelerate your recovery.

Wednesday, June 3, 2009

Philadelphia International Airport

I rode down to the airport for a nice lunch time ride. After yesterday's hard sprint workout, I wasn't sure what my legs would be up for. I was initially thinking to ride two hours medium tempo; a couple laps of the airport plus a lap in the Heinz Wildlife Refuge. Once I got down the airport though my legs were feeling good and medium tempo turned into a solid 20 minutes at hard tempo, just under threshold. 10 minutes recovery took me perfectly back to the beginning of the loop so I figured 3 x 20's were in order. The second 20 was very hard right at threshold while the third 20 was difficult, and not quite as hard power wise. Now that I'm home and have had a great post ride recovery smoothie, my legs are really unhappy I made them do that. Unfortunately, I might not get out at all tomorrow, so this was too good an opportunity to miss.

Monday, May 11, 2009

Bear MTN

I've had great experiences at this race, as well as some of the worst. I was beginning to think that it was the cold and rain of the past few years ruining my ability to do well, and that this years good weather was going to bode well for me. Unfortunately, good weather or no, lack of climbing legs is the first thing that took me out of contention. Wow, this was a hard and fast race. I felt great the first two laps, easily staying with the field up the main climb and the subsequent rollers. However, gravity and time took their toll and I lost them at the beginning of lap three's long climb. I stuck it out and completed two more laps mostly solo before pulling the plug when my body just shut down. Too much sugar and no good solid food was not making me happy! I have an idea again of what I'm training for and have motivation and high expectations for the coming race at Bear MTN in September.

Tuesday, May 5, 2009

Good top ten list

Here is a list of things to think about as you are preparing your race season, setting goals, and developing as a racer. Click through for the article at saris.com

Memorial Hall Criterium

Go Full Gas athletes had a successful weekend of racing, with stellar results to show for it. Craig Lebair doubled up, racing the cat 3/4 and the 1/2/3, navigating the rain and riders crashing, with a field sprint win for third place in the 3/4 and holding tight in the 1/2/3 for a 21st place, totaling some 2.5 hours of racing! Mike Csuy raced both the 45+ and the cat 3/4. Even though he has a great sprint, he isn't afraid to work in a breakaway, and was endlessly attacking or bridging up to potential moves. However, most of the races resulted in field sprints and Mike took 5th in the 45+ and worked hard in the 3/4 to help set up Craig for the sprint.
In the Woman's 1/2/3 Kelley Bethoney belied her sprinters legs with multiple moves off the front, ending up with a 10th place sprint in the field, for 13th overall after three women broke off the front early on.
Yours truly survived after a week without training and worked to set up Craig for the sprint, chasing down breaks and keeping the tempo high. Unfortunately, I didn't have legs for the last two laps to chase down the two riders who broke away at the end.