tag:blogger.com,1999:blog-12633838557810942352024-02-19T04:03:29.945-05:00FireBikeFireBike: Tales of a firefighter, bike racer, cycling coach, strength and conditioning specialist, husband and father (in no particular order).fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.comBlogger383125tag:blogger.com,1999:blog-1263383855781094235.post-19117088520797029842017-05-19T17:23:00.000-04:002017-05-19T17:27:04.881-04:00Irish Dancing is a SportMy group of Irish Dancers always kick butt during their weekly strength and conditioning training. Check out this short clip of some plyometric work.<br />
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<img src="webkit-fake-url://2b364fcd-1943-4f37-a0a8-44c3b28ce14a/imagejpeg" /><a href="https://instagram.com/p/BULLrD2lz-G/" target="_blank">Irish Dance Strong</a>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1263383855781094235.post-45971177772646403322015-08-27T07:23:00.001-04:002015-08-27T07:23:29.312-04:00Base Building for Endurance Athletes: Is It For Everyone?A quick google search or a discussion with several endurance coaches will probably leave an athlete confused on whether or not to periodize an aerobic building phase into their training plan. The choices are simple: long endurance training or high intensity interval training.<div><br></div><div><b>Endurance training benefits:</b></div><div>Athletes who train in Zone 2 for 6-12 weeks will train their bodies to use oxygen more efficiently, burn fat as fuel, improve capillary density, increase mitochondria size and numbers, and give themselves a break from the high intensity workouts the season demands. Many people have asked if this training model is worth the time citing several studies showing high intensity interval training throughout the year to be a better model.</div><div><br></div><div><b>High Intensity Interval Training benefits:</b></div><div>Athletes who chose to train at the high intensity throughout the year will not have to spend the long hours training. The time commitment for base building is deterring factor for many amateur athletes. Studies have shown a marked improvement during the season when this model was used as compared to a base building control group. Many people will cite "specificity is king", meaning you compete at a high intensity, you should train at high intensity. </div><div><br></div><div><b>Choosing the right model:</b></div><div>I am a big proponent of base building, but not every year for everybody. First of all it is important for new athletes to build an aerobic base. Lifetime athletes have built that base up over many years and can afford to skip a season of endurance rides. The studies showing benefits of high intensity intervals used lifelong, elite athletes.</div><div><br></div><div>Second group are those who may be returning following an injury. A back injury decreased my cycling training for a five year period. This last season was the first I felt I could actually train. The problem was I had lost a good deal of my base since I couldn't be on the bike for more than an hour and a half. My season, therefore was inconsistent. I am putting together an early base building period for myself in order to re-establish my aerobic fitness.</div><div><br></div><div>Third group are those with a shift in goals. A base building period will likely be needed to go from a crit racer to a road or stage racer.</div><div><br></div><div>Lastly those who perform the high intensity work need to look at the quality of the intervals. As a strength and conditioning coach, I have found there needs to be a specific order of fitness. I can't teach speed drills to someone who becomes exhausted after the first two drills. Strength and conditioning need to be established before improving speed. Strength and conditioning can't be improved if the athlete doesn't have the endurance to complete the workouts. The same concept holds true for endurance athletes, if you can't complete the prescribed intervals, what in your fitness is lacking?</div><div><br></div>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1263383855781094235.post-5109594916933269262015-03-21T11:33:00.002-04:002015-03-21T11:33:18.777-04:00A Little Bit NervousAlright, I'll admit, I'm a tad nervous about this weekend's races. I've made the decision to race primarily 123 races this year in preparation for the World Police Fire Games at the end of June. It seems to me, though, that in the past few years, everyone has gotten so fast. <br />
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Today is the Shamrock Crit in VA Beach followed by the rescheduled Snowball Crit in Chesapeake.<br />
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Here's hoping I don't end up on "You Got Dropped".fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1263383855781094235.post-22137241374334682822015-03-15T15:30:00.001-04:002015-03-15T15:30:31.361-04:00Richmond International Raceway Cat 3 Crit 2015 Race Report and PicturesThe 2015 racing season is definitely underway. I have always loved racing this raceway crit. In the past, when it was a Cat 3/4 race, there were 100 entries. We don't get to ride those numbers very often. This year, like last, it was a stand alone Cat 3. Tim Shockley and myself made the drive up. On the way we talked about our plans and goals for the race. We decided to see what we could do to really mix it up. We planned on spending the first 10 laps or so getting comfortable and moving around the field. After that we would look for a break, ideally 5-6 riders. We were not going to spend much energy simply chasing down attacks since it was only the two of us in a field of over 40. <div><br></div><div>The race began: </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLUE2ZOQf9GBJh-pWlJw247KWnZO4UDf6LAFri_82z40WvO5xuPxNOnHf6rfi8fkuzr97TfhzlnJ48_T-SnF3sYvWF5Fm5sjHrD-yqg7XOvtDhJqp_GUgBTp_Vgz4CNGzNwBap94fNop_b/s640/blogger-image--1418278863.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLUE2ZOQf9GBJh-pWlJw247KWnZO4UDf6LAFri_82z40WvO5xuPxNOnHf6rfi8fkuzr97TfhzlnJ48_T-SnF3sYvWF5Fm5sjHrD-yqg7XOvtDhJqp_GUgBTp_Vgz4CNGzNwBap94fNop_b/s640/blogger-image--1418278863.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">It really wasn't bad. The wind was tough and at times pretty tricky in turn 2 and the back straight away. Within the first 6-minutes, a break formed with 5 riders. It looked good, and I thought to myself it was the break Tim and I talked about. However, it was early...very early. No one told them because that break survived with four riders who ended up lapping the field (which later actually caused a problem).</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Tim and I worked at the front, doing our share but also looking for a second break. This race is funny, the finish is tricky because it's so wide across. You can be 5 feet from first place and be 20th. We were sticking to the goal of getting a break going. A few attempts happened:</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7xNz9HkDbBMNYr_pIpIpMos4or9b4N8hu1Z8rG5O8sJnQpd90CMBXdfPXkr_TmVI5zHRmjMQQgFvvajaTz3Obu0QFsdEiDmuH0KKuOS5aJ_t1UmdvCeHffHFLo32_vad7KkBENfSvLfwK/s640/blogger-image-493327442.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7xNz9HkDbBMNYr_pIpIpMos4or9b4N8hu1Z8rG5O8sJnQpd90CMBXdfPXkr_TmVI5zHRmjMQQgFvvajaTz3Obu0QFsdEiDmuH0KKuOS5aJ_t1UmdvCeHffHFLo32_vad7KkBENfSvLfwK/s640/blogger-image-493327442.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg35BCMsXaajH1srvj1T2lRm6so_W-eHCDFuxbziovCkZQ4ISQw1lQkPS_nuV0UQJpW7ER7JMl4FJZ-hv-nGUY7JFGpoFS-EAJCLx3jUV3_NrYMtrIpuhFlLtwDbdvO9eUrgDc7U4wbkrx4/s640/blogger-image--1569768918.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg35BCMsXaajH1srvj1T2lRm6so_W-eHCDFuxbziovCkZQ4ISQw1lQkPS_nuV0UQJpW7ER7JMl4FJZ-hv-nGUY7JFGpoFS-EAJCLx3jUV3_NrYMtrIpuhFlLtwDbdvO9eUrgDc7U4wbkrx4/s640/blogger-image--1569768918.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">None of them stuck. The final three laps I decided to get on Tim's wheel. No real thought of a lead out, but he was riding well at the front and I thought it would be a good place to be.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhads5uxAcW1aryBgkSya52ViRQwKz5yq8Gdg3WzNfWJStkjpYMi6NizCLj4BlSa6Lj32VToSf3Cv4vcZJjtIB4SFAmLRFh-m8Yi0pHco_kTDUEyY5UnIiH0DqNd5voysM2bYEtTjhOwFPE/s640/blogger-image--1508471021.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhads5uxAcW1aryBgkSya52ViRQwKz5yq8Gdg3WzNfWJStkjpYMi6NizCLj4BlSa6Lj32VToSf3Cv4vcZJjtIB4SFAmLRFh-m8Yi0pHco_kTDUEyY5UnIiH0DqNd5voysM2bYEtTjhOwFPE/s640/blogger-image--1508471021.jpg"></a></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3y6i-mdnVwRZqPib1RWftGSIDxawlcC9fYDCCjI-Od0vFnqygPJ7-ySJHZTprXYXtnggfGqYkDBXUiZEpg6-eF2x1IugT_IFLZZYPUmauxUdRShj29el5ukqWnO-Yagm_DCpXng73m18Y/s640/blogger-image--1832853329.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3y6i-mdnVwRZqPib1RWftGSIDxawlcC9fYDCCjI-Od0vFnqygPJ7-ySJHZTprXYXtnggfGqYkDBXUiZEpg6-eF2x1IugT_IFLZZYPUmauxUdRShj29el5ukqWnO-Yagm_DCpXng73m18Y/s640/blogger-image--1832853329.jpg"></a></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglWeMhn-oVWPW6RryEjbogVQ_jVZDeN5CF6NPbLcT5mY5uWJeqlkxdSy-K5ih-ChiiJQkA-xYR9mFCVYvd2GLYyi_kbra_FEPQUMpR7eUxs76vkJGK-KnwYgFfp88IeCjY_htxy02OrOq2/s640/blogger-image-1775352522.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglWeMhn-oVWPW6RryEjbogVQ_jVZDeN5CF6NPbLcT5mY5uWJeqlkxdSy-K5ih-ChiiJQkA-xYR9mFCVYvd2GLYyi_kbra_FEPQUMpR7eUxs76vkJGK-KnwYgFfp88IeCjY_htxy02OrOq2/s640/blogger-image-1775352522.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">It was a good place. Despite a few racers blatantly going below the yellow line to advance their position (hint: red jersey from Cutaway) Tim did a great job holding position and legally advancing us up. Then, for some reason, two of the four break away riders tangled up behind me. One went down and crashed into my rear wheel. I dint go down, but this is what I saw:</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjriPSVjiEOsoq-lVNFyPxDIARjiqptTrgxfsES9rMMocmqjbjo6gCg8GBTrT66i2QuXYpz4SPq0YkWKaxKf0-LqgTh14eDxTrD4IFc7Etw1jB-roqveqANdP6kipH0Y431_iZUbJ1FXxt0/s640/blogger-image--283761849.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjriPSVjiEOsoq-lVNFyPxDIARjiqptTrgxfsES9rMMocmqjbjo6gCg8GBTrT66i2QuXYpz4SPq0YkWKaxKf0-LqgTh14eDxTrD4IFc7Etw1jB-roqveqANdP6kipH0Y431_iZUbJ1FXxt0/s640/blogger-image--283761849.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Tire was flat and I couldn't ride it anymore. I got off the bike and walked to the finish line to avoid a DNF. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwuw0y4-UNBs2uxIAkuKI4GgBY6O8TSyihzQYz9IE_bImrPcCrx4hlRoIeMDN3MhPOCwimGo2kSRk8GQCRZny06ohvxf7KD6cZU6n65cU5wThYFnhFqW8k9EvUtuhnTs-_p8J3vFTw14va/s640/blogger-image-1130061033.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwuw0y4-UNBs2uxIAkuKI4GgBY6O8TSyihzQYz9IE_bImrPcCrx4hlRoIeMDN3MhPOCwimGo2kSRk8GQCRZny06ohvxf7KD6cZU6n65cU5wThYFnhFqW8k9EvUtuhnTs-_p8J3vFTw14va/s640/blogger-image-1130061033.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Unfortunately it was more than a flat tire:</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_XsxHJtIwonyYKwbVp7QbBPfeb0tN4Ga9ryTnxRoTifLLGR9WlDErY5tFwywHaZkZjn9-vwOwMPuJWk7nKqjRV8vZndtbJeudZzNk0KtXm2X-mMPlL5oOFbA2H8ynA9YYIpFAuga3fe2J/s640/blogger-image--1621587502.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_XsxHJtIwonyYKwbVp7QbBPfeb0tN4Ga9ryTnxRoTifLLGR9WlDErY5tFwywHaZkZjn9-vwOwMPuJWk7nKqjRV8vZndtbJeudZzNk0KtXm2X-mMPlL5oOFbA2H8ynA9YYIpFAuga3fe2J/s640/blogger-image--1621587502.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">The rider who went down ended up ripping the valve stem off and pulling a spoke from the rim. I guess it could have been worse. No frame damage, no body damage, the rim is replaceable. Tim and were planning to double up and do the 123 race as well, but I didn't have a spare wheel so we hit the road.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Thank you to the promoters, this was again another great event.</div><br></div><br></div><br></div><br></div><br></div><br></div><br></div>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1263383855781094235.post-61596329396874924902015-03-14T09:44:00.003-04:002015-03-14T09:44:44.278-04:00William and Mary Road Race- Cat 3 Race ReportI'm a little late on reporting this race but here it goes. Mike Tamayo and myself made the short trip to Williamsburg to race the Cat 3 William and Mary Road Race Winter Classic. We both discussed our goals and race plan on the drive up and they were pretty simple.<br />
<ol>
<li>Stay up right. Regain confidence riding in a pack (no pack riding for me during the winter).</li>
<li>Be able to keep an eye on the race. Know who is up the road and what teams are represented.</li>
<li>Mix it up in the pack sprint.</li>
</ol>
Basically I was using this race as a skills training. I am pretty confident with my fitness level but I did do a lot of base building since I needed to reestablish my endurance after the last several years of dealing with my back issue. Therefore I haven't really had the chance to work on high level efforts and I was not confident with being able to survive in a break.<br />
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Things were going exactly how I had thought they would. First time up the KOA hill a rider from Careytown went up the road. We didn't go hard up the hill and he just rode off the front. Josh Moore and a VT rider followed. No problem, if they wanted to exhaust themselves for the next 35 miles, go ahead. However, the VT rider was dropped and the other two stayed out. Within a lap they had 2:00 on the field. As much as I wanted to chase, and Mike even asked if I was planning on it, I wanted to stick with my initial plan. Not all races have to be about the results. Sometimes you need to just ride some of them in order to race others.<br />
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At times the race did open up, gaps were created and we got strung out. I was able to sit in, ride at the front when I needed to and keep an eye on the activity, close gaps as they formed and rode what I thought was smart riding. Mike was able to do the same, I did feel the need to be on the front a little more than me in the final lap. Especially when a small group got off the front after the final turn before entering the park. The rest of the race seemed content to let it go, so was I.<br />
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<a href="https://scontent-iad.xx.fbcdn.net/hphotos-xpf1/v/t1.0-9/11058484_10205207349177709_3056141236569475112_n.jpg?oh=398dccec1c8185a099cb2271c1875256&oe=55B87405" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://scontent-iad.xx.fbcdn.net/hphotos-xpf1/v/t1.0-9/11058484_10205207349177709_3056141236569475112_n.jpg?oh=398dccec1c8185a099cb2271c1875256&oe=55B87405" width="320" /></a></div>
In the final stretch I figured I would work to stay near the front and sprint, even if it was for 7th place. I was on the outside as the picture above shows. I'm not really sure what I was thinking but as I attempted to go around, the rider in front also was moving up. I ran out of road and the grass was really wet and soft. I went from near the front to the back instantly and just rode in, no sprint.<br />
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Overall it was a good race, good way to start the season. Now I'm ready for Richmond Raceway.<br />
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fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1263383855781094235.post-59249292753017230372015-02-17T07:54:00.001-05:002015-02-17T07:54:24.185-05:00How to Train in Bad Wearher<div><br></div>My brother and I used to call them "Belgium Days". Those were the rides that built character, improved your mental toughness, and showed just how dedicated you were. However, we lived in Hawaii so what the hell did we know. <div><br></div><div>Living in Virginia Beach is unique. It's unique in the fact that since we don't get consistent periods of really cold weather, it's tough to train when the temperature does drop. The reason is we are not typically prepared for it, equipment, body conditioning, and mentality. Over the last couple of weeks, the temperatures have hovered in the thirties. We had a day in the forties, with 20+ mile an hour winds. Whether you are building a base or trying to build your anaerobic capacity, the environmental conditions can have a negative effect on your plan.</div><div><br></div><div>I am a believer in cross training. Cycling is a sport that has movements primarily in one plane and is done in a hip flex position. Amateur cyclist spend about 7-15 hours a week in this position. Couple that with computer/desk work, it's easy to see why so many riders end up injuries related to muscle imbalances. Cross training gives cyclists a chance to improve their fitness with high end training while decreasing the likelihood of burnout and injury.</div><div><br></div><div>Now I'm not advocating cross training as the only method of training, and I even suggest combining it with your cycling. For example, last week I completed 20 intervals of 1:00 on and 1:00 off on the Versa Climber: <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIwTTnmMDutz47cXJuXRG7tR4LMcYnBWdWfkg3vGKcgQW_5JY3U31HMC6sJ7MC5FnTBnWNRHT38Lcq4t9FqazJ7WZ6L93wuk54-yycAJneS4SU9iHbA0DBgY9NNTGaXunXfB_DuailqQf7/s640/blogger-image-1619781329.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIwTTnmMDutz47cXJuXRG7tR4LMcYnBWdWfkg3vGKcgQW_5JY3U31HMC6sJ7MC5FnTBnWNRHT38Lcq4t9FqazJ7WZ6L93wuk54-yycAJneS4SU9iHbA0DBgY9NNTGaXunXfB_DuailqQf7/s640/blogger-image-1619781329.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Next I did a little strength training:</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlEELsHSmcErGO1vQmkLJoqjWqsCm9EFVuvJyKEOtaaDBj57lDOGMkmLSg87hQBXEISwiyPbKCP0KFz0_xzE30t5gJbBA-FsdA_yvLkDjF7pOYT2FwPLq477hx3OZwPnT3g9aJ7jEI86eA/s640/blogger-image-815037601.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlEELsHSmcErGO1vQmkLJoqjWqsCm9EFVuvJyKEOtaaDBj57lDOGMkmLSg87hQBXEISwiyPbKCP0KFz0_xzE30t5gJbBA-FsdA_yvLkDjF7pOYT2FwPLq477hx3OZwPnT3g9aJ7jEI86eA/s640/blogger-image-815037601.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">When I got home, I got a little food and within two hours got on my bike. I've done this outside and inside. The bottom line after an hour and a half of cross training, the final hour on the bike felt like the final hour of a 3+ hour ride. I was able to get high end anaerobic training, strength work, volume of training, miles on the bike and even skill work at times:</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIlOIF2uVs7QX9FqWVMRolpI-J_MLP1qv5MVqercOcOVi2uaiHDqbWXGYQ0npk8OR31kPBzts9snrP7HsBfdQ7-SCltswIsjvu63gQkFnwOccgrHDaCtvn0rZFsGsr2KoDDuNokGzpOGft/s640/blogger-image--1700870135.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIlOIF2uVs7QX9FqWVMRolpI-J_MLP1qv5MVqercOcOVi2uaiHDqbWXGYQ0npk8OR31kPBzts9snrP7HsBfdQ7-SCltswIsjvu63gQkFnwOccgrHDaCtvn0rZFsGsr2KoDDuNokGzpOGft/s640/blogger-image--1700870135.jpg"></a></div><br></div><div class="separator" style="clear: both;">All this without exposing myself to harsh environmental conditions. Therefore, when planning your winter training, be creative, embrace variety, and don't get caught up in simple mileage goals. </div><br></div></div>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1263383855781094235.post-45017607980360158262015-01-25T15:53:00.001-05:002015-01-25T15:53:04.759-05:00Training Update: Hills, Cold, Long Rides, Cross Training, and Power TestSince my last post I have done a lot of training. I have fallen slightly away from the amount of time I have scheduled myself to train in my training plan, but the training I have done has been high quality. The week between Christmas and New Years I was in Jefferson, MD riding the hills. It was a great chance to test the Madone on the rolling, steep hills plus work on my leg strength. <div><br></div><div>Last weekend I did a three hour ride with a couple of teammates. That was huge for me. It has been at least three years since I was able to ride that far with no back pain. I followed it up an endurance cross training workout on Sunday. It wen something like this:</div><div><i>8:00 with 2:00 rest interval. 3x on the Concept2 rower, 3x on the Versa Climber, 3x on the Jacob's Ladder, and 3x with a sled push.</i></div><div>It was very tough but a great accomplishment when I was done. </div><div><br></div><div>This week was a recovery week through Thursday. On Friday I did an 8-minute power test. I use the 8-min version during the base building months simply because I can wrap my mind around it better. It still ends up being nearly a two hour ride because of where I ride to perform the test. Basically I do two 8-minute efforts with a 10-minute rest interval. I average the two results and use 90% of the value. My FTP increased by 5 watts since last month and 20 watts from the month before.</div><div><br></div><div>Saturday was another cross training day for me in which I did the following:</div><div><i>5:00 on the Versa Climber, 20x push-ups, 10x pull-ups, 20x sit-ups, 10x Squats (35lb KB), 20x lunges (walking 10 each side), 10x KB swings (35lb), 20x Smartbell circles (10 each side). I repeated this circuit five times with only taking breaks to drink water (there was one time I ended up taking a little break because of a conversation).</i></div><div>This really was a tougher training session than it may sound. It hit all the critical movement patterns in sports (push, pull, squat, bend, lunge, and rotation). It was also metabolic training by doing the Versa Climber first, all the strength work was accomplished with a high heart rate. It was just over an hour of solid training but really was an endurance workout.</div><div><br></div><div>Today I went out for just over two hours with my teammate Mike. We did a northern VA Beach ride which included several stops, starts, turns, wind changes, and conversation. Sometimes I feel these types of rides hurt more than a steady fast county ride.</div><div><br></div><div>Also I finally got a K-edge. I bought the one that holds the Garmin on top and GoPro under. Here a two pics from today's ride including a selfie:</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwKZ3TrrgtB8_CoCFGqtGBg4_T-IV_j9JBPJxGtf7JRapkJR7Y78hIoYN2YZc2u4CPrnrChkfkI-LlzNzclrJzSjeZI6rWJ6L-ZQO1loo5zhponxaXIJFsEB1kXBV5iRupSqB3_dqJmSLt/s640/blogger-image--1019572578.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwKZ3TrrgtB8_CoCFGqtGBg4_T-IV_j9JBPJxGtf7JRapkJR7Y78hIoYN2YZc2u4CPrnrChkfkI-LlzNzclrJzSjeZI6rWJ6L-ZQO1loo5zhponxaXIJFsEB1kXBV5iRupSqB3_dqJmSLt/s640/blogger-image--1019572578.jpg"></a></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwyTspTaZXavZtt3uIVy_F9IrjEXnvpVqJp7QTyfnGlxL2On67l4aA_P8IeZd85pbUX08TxKhDolgOV-7UClB5yYEfyJSU4X2sH1I0H7qE6STLooZtMc7Uaym-vRbaTVC7J6gsAAz9viiM/s640/blogger-image-1074712330.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwyTspTaZXavZtt3uIVy_F9IrjEXnvpVqJp7QTyfnGlxL2On67l4aA_P8IeZd85pbUX08TxKhDolgOV-7UClB5yYEfyJSU4X2sH1I0H7qE6STLooZtMc7Uaym-vRbaTVC7J6gsAAz9viiM/s640/blogger-image-1074712330.jpg"></a></div><br></div><div>Thanks for reading and hopefully you get some good outdoor training prior to the big storms rolling through this week.</div>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1263383855781094235.post-77799143079121605752014-12-22T07:38:00.001-05:002014-12-22T07:38:49.768-05:00Weekend MilesI have decided to revive this blog a little. As a cycling coach I do a lot of research on how to train and how to improve. I was never what I considered a "natural athlete". I have always had to read, research and try different approaches to training. Everyone is different and none of my clients are on the same plan. I figured I would start talking about my training again. This is for a couple of reasons:<div><br></div><div>1. People who find themselves in the same time commitments may benefit from copying my plan.</div><div><br></div><div>2. For the first time in 4 years I feel like my back is good enough to really train again and be competitive. </div><div><br></div><div>3. This is probably the most important, my family is tired of listening to me talk about training. </div><div><br></div><div>At the beginning of December I brought home a new bike from East Coast Bikes. My new Trek Madone 5.2. <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcaiQJFoAOKoyO-2aZdSBAd27XgCRIczeSNxfhpdzf_YeVHi033c3A_uvZR2BMyjw6ZKNNe-VvkcaZ01jKahca_towPSfh0WY_XqEZtY7bkPBKMSGoZorro5pnigT9lzFWTj7eRfJ9YGG4/s640/blogger-image-956960828.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcaiQJFoAOKoyO-2aZdSBAd27XgCRIczeSNxfhpdzf_YeVHi033c3A_uvZR2BMyjw6ZKNNe-VvkcaZ01jKahca_towPSfh0WY_XqEZtY7bkPBKMSGoZorro5pnigT9lzFWTj7eRfJ9YGG4/s640/blogger-image-956960828.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">I really like this bike. So far I haven't had any back pain and the only foot numbness I have had is due to cold toes. Last season my longest ride of the year was 2.5 hours. Last weekend I did 2.75 hours with no issues.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">This last week ended my first 5-week segment of base building. As I mentioned before with limited riding time for the past 4 years, I really needed to build a good base. Week 5 was a recovery. I took three days off during the week and did not do any cross training or strength training. On Saturday I did a power test. This time of year I use an 8-minute test for FTP. It was very motivating to see my numbers increase 14 watts. They are not where they were 4 years ago, but I'm on the right path. Sunday I went out on a 2-hour ride in my endurance zone. In the last 30 minutes I started to bonk because I was dumb and didn't eat anything. Sometimes you forget how much sugar you burn just staying warm. I came home and ate nearly everything in the house.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">I ended up with two 2-hour rides this weekend. Again this is a step in the right direction for me and I'm very excited to continue this training and even more excited to come out strong next year. </div></div>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1263383855781094235.post-74669644639233983132014-07-18T08:52:00.000-04:002014-07-19T06:47:57.103-04:002014 York Can Am Police Fire Games<br>
<div style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;">
</div>
<br>
I have looking forward to the 2014 York Can Am Police Fire Games all year long. This was the first year in the past 4 seasons in which I felt I could train and gain enough fitness to be competitive. My back still gives me problems and I have been limited to slightly shorter training rides, but I have been on the bike, running and cross training enough to feel I could be factor in these games.<br>
<br>
<b>What are the Can Am Police Fire Games?</b><br>
<br>
The Can Am Police Fire Games are an Olympic style competition for law enforcement and firefighters. Here is are the rules of who is eligible to compete:<br>
<blockquote class="tr_bq">
<b> </b><br>
<ul>
<li>All sworn Federal, State/Provincial,
County, Municipal and Military law enforcement
officers, weight control officers, corrections
officers and dispatchers employed by a law enforcement
agency (male or female, active or retired) are eligible.
Police reservists and cadets who have 180-days of continuous
law enforcement service, have received formal
training in law enforcement and have powers of
arrest are eligible.<br>
</li>
<li> Eligible fire service personnel includes
both paid and volunteer, dispatchers, military
fire personnel, (male or female, active or
retired) who have received formal training as a
firefighter and have 180-days of continuous fire service.<br>
</li>
<li>Eligible EMS personnel includes E.M.S.
personnel employed by a private entity or
Governmental Agency (male or female, active or retired)
who have received formal training as an EMS provider and
have 180 days of continuous service.<br>
</li>
<li>Eligible law enforcement, fire service and
E.M.S. personnel described above from any city,
county, state/province, and Country are eligible
to compete.<br>
</li>
<li><b> A spouse must
complete a Registration Form listing the agency information
representing the eligible spouse.</b></li>
</ul>
<div style="margin-bottom: 0;">
<b>NOTE: Eligibility rules will be strictly adhered to.</b></div>
<div style="margin-bottom: 0; margin-top: 0;">
<b>Agencies specifically included:</b></div>
<table cellpadding="0" cellspacing="0">
<tbody>
<tr>
<td valign="top" width="50%"><ul>
<li>Municipal Police </li>
<li>Municipal Fire<br>
</li>
<li>County Sheriff </li>
<li>County Fire<br>
</li>
<li>Harbor Police </li>
<li>Harbor Fire<br>
</li>
<li>CII Investigators </li>
<li>District Attorney's Investigators<br>
</li>
<li>Alcohol Beverage Control Officers </li>
<li>U.S. Marshal's Office<br>
</li>
<li>Secret Service </li>
<li>Highway Patrol<br>
</li>
<li>Parole Agents and Officers </li>
<li>State Police<br>
</li>
<li>Gov’t. Employed Corrections Officers </li>
<li>Provincial Police</li>
<li>Seasonal Smoke jumpers and Firefighters (with at least two years employment)</li>
<li> <span style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: 16px;">US Customs & Border Protection (CBP)</span> </li>
</ul>
</td>
<td valign="top" width="50%"><ul>
<li>Border Patrol</li>
<li>Immigration and Customs Enforcement</li>
<li>Department of Homeland Security </li>
<li>University/Campus Police and Fire Depts.<br>
</li>
<li>Federal Bureau of Investigation</li>
<li>Customs and Immigration Service</li>
<li>Government Employed Dispatchers<br>
</li>
<li>National/State/Prov. Wardens/ Rangers </li>
<li>Attorney General Investigators<br>
</li>
<li>Tribal Police </li>
<li>U.S. Park Service Police<br>
</li>
<li>Military Police </li>
<li>Military Firefighters<br>
</li>
<li>Bureau of Narcotic's Investigators</li>
</ul>
</td>
</tr>
</tbody></table>
<b>Agencies specifically excluded:</b>
<br>
<ul>
<li>Private Business Firefighters</li>
<li>Pre-employment Police or Fire Science students</li>
<li>Private Security Services</li>
<li>Civilian Jailers and Corrections Personnel</li>
<li>Non governmental Dispatchers</li>
</ul>
</blockquote>
Here is a list of events for the 2014 Games:<br>
<br>
<img alt="" border="0" height="640" src="http://www.yorkcanamgames.com/uploads/2014-CanAmGames-Sports-Schedule-071114.jpg" width="524"><br>
<br>
<b>VBW Representation for Cycling Events:</b><br>
John Gray (Suffolk Fire Department) and myself (Virginia Beach Fire Department) represented Hampton Roads and the Virginia Beach Wheelmen in this year's event. We competed in three races: the TT, the Crit, and the Road Race. We entered the Senior B category which was an age graded 35-39. We really did not know what to expect as far as competition. What we found was small packs that varied in experience. There were Cat 1, 2, 3, 4, 5 and even some unlicensed riders. The courses were also challenging. Both the TT and the Road Race were on very hilly terrain. The road race featured a circuit with four laps and each lap had rolling hills and a steady steep 1.5 mile climb. The Crit was on wide roads through a neighborhood. The TT was on the same course as the road race but went the other direction. <br>
<br>
For the TT, John was doing great but ended up loosing his chain and it got stuck in his bottom bracket. He lost too much time. I was able to hold on for third to bring home a bronze medal.<br>
<br>
For the Crit, John and I were both in the front separation with two other strong riders. They ended forming a deal with each other to combat the team work put forth by VBW. The stronger rider was starting to counter all of our attacks while allowing the other one to just sit in. Seeing this, I got to the front for the final three laps and set the pace. The pace was high enough to stop all further attacks and it allowed John to sit in for the sprint. On the final John was out sprinted but got the Silver medal and I held on for another bronze.<br>
<br>
In the Road Race, I was concerned about the hills. The mixed several categories for a little bit larger pack. We had about 10 riders in our category we needed to fend off. Not really knowing their ability, I got to the front immediately. The race started with pretty steady climbing for the first 3 miles. I set a tempo early on that got rid of half the pack. Then the strong rider from the crit got to the front (he was actually in an age category lower than us) and John got on his wheel. I allowed a gap to form while everyone else sat on my wheel. A few riders noticed this and sprinted up to close the gap. This acceleration depleted more of the original pack. I sat on for a little bit but then settled into my own climbing pace. John and the other rider was able to create separation from everyone else and I slowly started to pick off other dropped riders. In the Senior B race, John ended up Gold and I got another Bronze.<br><br><div><b>The Best Part of the Games:</b></div><div><br></div><div>By far one of the best things about these games is meeting people from around the country. Public safety jobs are unique and offer challenges to being an athlete. Our jobs require a certain level of fitness but with sleepless nights, shift work and odd eating schedule, often it could be difficult to maintain this fitness. These games gives us the chance to promote our sport, competition, fitness and learn from each other. It becomes easy to make new friends, even if some of them are cops.</div><div><br></div><div><b>2018 They Will Be in Hampton Roads:</b></div><div><br></div><div>Hampton Roads has won the bid to host these games in 2018. Check out their latest banner:</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8qZPRwA-bytJIcjVrlRfoy7LR3L8td10AiHo-OE8RMEfqbCB-9IloNjYaxaG8yCk55w1czgiLzvuL5okcLHRvFJh8An_pqAl0wFb3PsMN1t7FIlXvGyPxS2cSQgkVhlCUlBESRhH-dWe8/s640/blogger-image--1818289751.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8qZPRwA-bytJIcjVrlRfoy7LR3L8td10AiHo-OE8RMEfqbCB-9IloNjYaxaG8yCk55w1czgiLzvuL5okcLHRvFJh8An_pqAl0wFb3PsMN1t7FIlXvGyPxS2cSQgkVhlCUlBESRhH-dWe8/s640/blogger-image--1818289751.jpg"></a></div> <b></b></div><div><b>The Next Focus:</b></div><div><b><br></b></div><div>In 2015, the World Police Fire Games will be in Fairfax, VA. The cycling events bring many European competitors and are always very tough. VBW will be looking to bring a full team and try to bring back some medals to Hampton Roads. </div>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1263383855781094235.post-8121050933292159282014-03-10T17:54:00.001-04:002014-03-10T17:54:32.429-04:00Interval Training Versus Repetition Training<defs><clippath id="highcharts-17"><rect fill="none" height="341" rx="0" ry="0" stroke-width="0" width="824" x="0" y="0"></rect></clippath></defs><rect fill="#FFFFFF" height="400" rx="0" ry="0" stroke-width="0" stroke="#c8c8c8" width="900" x="0" y="0"></rect>All cyclists understand the importance and suffering that comes with interval training. Over the past many years there has been an even greater understanding of how to pinpoint this training by using power as opposed to heart rate as the gauge of performance. For most of us we perform a power test on a regular basis. The primary focus of this test is to determine or estimate your functional threshold power (FTP). From your FTP you can determine your other zones and where you should be training. In addition, you may even test the other zones by doing max efforts at 5:00, 1:00, and 15 second sprints. I use the seven zone method found in Hunter Allen's book <i>Training and Racing with a Power Meter </i>to divide my power/heart rate zones. These include:<br />
<blockquote class="tr_bq">
Zone 1: Recovery- less than 55% of FTP</blockquote>
<blockquote class="tr_bq">
Zone 2: Endurance- 56-75% of FTP</blockquote>
<blockquote class="tr_bq">
Zone 3: Tempo- 76-90% of FTP</blockquote>
<blockquote class="tr_bq">
Zone 4: Lactate Threshold- 91-105% of FTP</blockquote>
<blockquote class="tr_bq">
Zone 5: VO2max- 106-120% of FTP</blockquote>
<blockquote class="tr_bq">
Zone 6: Anaerobic Capacity- 121-150% of FTP</blockquote>
<blockquote class="tr_bq">
Zone 7: Neuromuscular Power- Over 151% of FTP</blockquote>
Since you don't train for "Recovery", there are six zones to train in order to be a well rounded racer. Endurance and Tempo zones are typically trained on your long days or group rides. For the threshold and anaerobic zones, interval or repetition training is the best way to improve. The real question is do you know the difference and when to use interval or repetition?<br />
<br />
Interval training is primarily designed to increase your VO2max levels. Lets say you wanted to do a VO2max interval that would last 8 minutes. How long will it take your heart rate to get into the zone and how long will it take for the goal power numbers to be challenging? If your goal power for the interval is 280 watts, it might take two minutes for that to feel challenging and for your heart rate to start rising. This means your 8-minute effort is only 6 minutes at your goal. The following is 8 minute intervals as shown with power and heart rate:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdj3kr1-HFMwCOYnjkZLBGcc2Ktso1nzXKmSxEGDEf7H3vVSm__sXDsEjZ3LwS9xeZY7_UZRA5RnrcfvGrDsUGxCPjZ-8AYzp8wMuUxEglSFRqSWhrbKOEK_MEvMQggtZNVGtRZO87c0Ru/s1600/blogger-image-203511750.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdj3kr1-HFMwCOYnjkZLBGcc2Ktso1nzXKmSxEGDEf7H3vVSm__sXDsEjZ3LwS9xeZY7_UZRA5RnrcfvGrDsUGxCPjZ-8AYzp8wMuUxEglSFRqSWhrbKOEK_MEvMQggtZNVGtRZO87c0Ru/s640/blogger-image-203511750.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjGwcDFcix3ME5yRKemOJLvpaGGD4bOaKeKWBmhiqE423-9V8kHllebkEkjHUqknBXWGa7in38f9SSN29_kmrQRuMeiokXYuWMtPGHnneUdIcBemW6qfjMUit8TRI8ZZwFtr6VhEP3H5xd/s1600/blogger-image-1332054045.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjGwcDFcix3ME5yRKemOJLvpaGGD4bOaKeKWBmhiqE423-9V8kHllebkEkjHUqknBXWGa7in38f9SSN29_kmrQRuMeiokXYuWMtPGHnneUdIcBemW6qfjMUit8TRI8ZZwFtr6VhEP3H5xd/s640/blogger-image-1332054045.jpg" /> </a> Obviously it is important to practice these long intervals to improve muscular endurance at the higher power ranges. Next take a look at an interval set designed to improve VO2max also. These are actually listed as anaerobic capacity intervals because they are done at a higher power level. These intervals have an equal rest as they do work, but the rest could be less for these types of intervals. They train you using a higher power level, but your heart rate responds like a VO2max level. As these intervals increase in numbers, you can see the power is decreasing, it is alright. The heart rate is also not coming down as quickly between intervals and climbing quicker. The real training occurs as this workout progresses.</div>
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Finally I wanted to show you repetition training. These are efforts that have much longer rest intervals than they do work intervals. The goal is to be near full recovery before starting the next effort. These are specifically designed to improve power output at a specific zone or time period. The design here was a specific power to hold until he hit fatigue. Then he rested for at least 2x the work interval and repeated. <br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2r6rE2TyDg4z6Ah9l0eCNyzCdXPqZERUvU0JIPYvYiXW-DcjYXtievjcKw8XbxYY0j7hddp5SlQCPUzQg8sx2V-4aUFsQvUwX7d0t23iM36R1-PoUZhPkVccXBjDiXOwmyF3ZKcXpoXTu/s640/blogger-image--498180974.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2r6rE2TyDg4z6Ah9l0eCNyzCdXPqZERUvU0JIPYvYiXW-DcjYXtievjcKw8XbxYY0j7hddp5SlQCPUzQg8sx2V-4aUFsQvUwX7d0t23iM36R1-PoUZhPkVccXBjDiXOwmyF3ZKcXpoXTu/s640/blogger-image--498180974.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1OzQ9xtxsM8yRto_FigqbhbLavH8sijGVpSwcA1YLAKfJ4xs6uNAChPRQALeHZjio9CDOref5VYPYMGBOHPashhHUi18GS4mcbgVh-ozQs_lhdGv9m7lG6sOPCG4pi_ZxtrLblDWZYCOP/s640/blogger-image--1600321292.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br /></a></div>
<br />fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1263383855781094235.post-4661657246588608312014-02-25T13:43:00.001-05:002014-02-25T13:43:12.769-05:002014 William and Mary Tidewater Winter Classic<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The Virginia Beach Wheelmen took four riders to compete in the Cat 3 race. All of them had goals to accomplish and something to prove to themselves. For John Gray and Tim Shockley it was a chance to test some early season fitness and see if they could get into a break a do some work at the front of the pack. Mike Tamayo has spent the winter attached to a trainer trying to get rides snuck in between work, a two year old and a brand new baby who arrived earlier this month. Joshua Goyet has been building fitness back for the last several months after returning to the bike following a back injury. The distance was going to be the challenge for both Mike and Joshua.</span><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">All four Wheelmen finished the race and felt good about their accomplishments. They mixed it up in the breaks, assisted with the chase and even had parts in the final lead out. When it was all over, although not on the podium, the Wheelmen were thrilled with the start of the 2014 racing season.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">John Gray 11th</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Tim Shockley. 15th</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Mike Tamayo. 32nd</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Joshua Goyet 35th</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilIrjmCkBoyfZt0Cs9E0KSOGrH_gDHKnqbsJdECcr_dmG8gF2EanAUpfKsAOSy_AcpIN_4MjqbSDcrvLg7rwSEViFMgyKErWzvLeGxI9CJOUECtBO0DMmSbQPVk7Z0KrWwDCC8TH34FE0/s640/blogger-image--1543637021.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilIrjmCkBoyfZt0Cs9E0KSOGrH_gDHKnqbsJdECcr_dmG8gF2EanAUpfKsAOSy_AcpIN_4MjqbSDcrvLg7rwSEViFMgyKErWzvLeGxI9CJOUECtBO0DMmSbQPVk7Z0KrWwDCC8TH34FE0/s640/blogger-image--1543637021.jpg"></font></a></div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAVqxybjGTO147ZLd3eSVfS_jN26R3RqPcURZH4De69KEbYx2w1Iv0cLwIAtpL8XS9fJcmdFFLPRpstddR8IbaHNsFmsiTYhzzaU-kfBn2sDAmQ4SIjXoh4K5sFeEGcq8e9y1J-45ZilY/s640/blogger-image--2080517081.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAVqxybjGTO147ZLd3eSVfS_jN26R3RqPcURZH4De69KEbYx2w1Iv0cLwIAtpL8XS9fJcmdFFLPRpstddR8IbaHNsFmsiTYhzzaU-kfBn2sDAmQ4SIjXoh4K5sFeEGcq8e9y1J-45ZilY/s640/blogger-image--2080517081.jpg"></font></a></div><div><br></div></div><div>On a personal note for me, this race was big. On the third of 5 laps I decided I was going to pull out the next lap. My back was a little sore and I had not trained the distance. Really I was using a built in excuse. I rode up to Tim and let him know my intentions. When we came through again and I heard the bell, I changed my mind. I am making a comeback to the sport after taking off last year and really fighting this back injury for the past 3 years. It is not a comeback if I had dropped out of the first race of the season. I ended up finishing strong on the front for the lead out in an attempt to keep it safe for my teammates. That was my victory.</div>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1263383855781094235.post-59257455288188779002013-11-16T09:35:00.003-05:002013-11-16T09:35:37.818-05:00BCCX 2013 ResultsHere are the results for the 2013 Bennett's Creek CX race. I will also post some pictures later.<br />
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<a href="https://docs.google.com/file/d/0B8iDTF2jkRZJcmxTNHc5WlNFenM/edit" target="_blank">2013 BCCX results</a>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1263383855781094235.post-25667585863953614322013-10-16T16:30:00.001-04:002013-10-16T16:30:54.851-04:00Thanks Kurt Kinetic!<div class="separator" style="clear: both;"><div class="separator" style="clear: both;">On Saturday my trainer felt odd. </div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOn3s4E4YH_1fnldovV0Mh3nGmlyeeLLZ6CuU-h57M7pKNZtrnRamUTfvjFq6SBAAl_F8a3no9Wd6fQd5yP0T1tZZfPVafEESewJIavRbYCWLW-13rzqj5Vrw4ymMf-jB-KS_X6GwbGe5n/s640/blogger-image-1743183243.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOn3s4E4YH_1fnldovV0Mh3nGmlyeeLLZ6CuU-h57M7pKNZtrnRamUTfvjFq6SBAAl_F8a3no9Wd6fQd5yP0T1tZZfPVafEESewJIavRbYCWLW-13rzqj5Vrw4ymMf-jB-KS_X6GwbGe5n/s640/blogger-image-1743183243.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Two cracks on my Rock n Roll trainer. One on each side of the weld on the top frame. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Two emails later here it is Wednesday. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgXORM7Cbt-BAnBiuJbonA_4JoV-BWjVtvrvBsFQWdd8PkryUx5wJUs4YJHE_vQ5fVwvEn8jFm11wUPE-1CjrX5kOv_F7_CwH7uOs81vcziMcxUgSyvrZArec-Pr20iQ2DFUHNQHvk944R/s640/blogger-image--762833708.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgXORM7Cbt-BAnBiuJbonA_4JoV-BWjVtvrvBsFQWdd8PkryUx5wJUs4YJHE_vQ5fVwvEn8jFm11wUPE-1CjrX5kOv_F7_CwH7uOs81vcziMcxUgSyvrZArec-Pr20iQ2DFUHNQHvk944R/s640/blogger-image--762833708.jpg"></a></div><br></div>Brand new top frame. If you are in the market for a new trainer take a serious look at Kurt Kinetic. Great trainers and excellent support. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1263383855781094235.post-80494804830978152042013-05-11T15:50:00.001-04:002013-05-11T15:50:40.357-04:00Progress Mixed With SetbackOne hour prior to my first session of Rolfing, my back started to ache after picking up a heavy object. Not hurt, but not comfortable. I went ahead with the session. My first impression of Rolfing is pretty good. I really felt like she was making positive changes in my posture. However, due to the soreness in my back from lifting the object, I can't feel a difference. Actually I feel like I have taken a step back. <div><br></div><div>Two days later I'm feeling better but not where I was. My next session is next Sunday. My thought is to take a picture BEFORE each session. If my posture changes after each session but goes to crap in the following week than it probably was not worth it. I did take a picture a couple of weeks again and the focused on changing my posture myself. </div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQyMcFIc0Llz82j-yJ8qdlds8l-jOYUxIlZsrbldathkkBO2cbvTzW7FSMUjFgmKvEUqVJ3eLrdBjyCyC3erMrKNcD25p5nuVkQKjgD85U5JyFOVtW4MtcV54eTmkOa-h_9BgpYxU3-Kak/s640/blogger-image-2033359701.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQyMcFIc0Llz82j-yJ8qdlds8l-jOYUxIlZsrbldathkkBO2cbvTzW7FSMUjFgmKvEUqVJ3eLrdBjyCyC3erMrKNcD25p5nuVkQKjgD85U5JyFOVtW4MtcV54eTmkOa-h_9BgpYxU3-Kak/s640/blogger-image-2033359701.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">The one on the right was my posture two weeks ago. The one on the left was my posture just before going to my first Rolfing session. Next week I will take another and compare it to the most recent and the first one to see if any changes are noted. Of course I want physical changes to be noted, but I am primarily concerned with reduction of back pain. </div><div class="separator" style="clear: both;"><br></div><br></div>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1263383855781094235.post-48185589358399302132013-05-08T16:15:00.001-04:002013-05-08T16:15:44.689-04:00The Next Stage to Fix My BackFor me, this year, I have more or less given up on the racing season. My back continues to be a problem. This injury has gone on for more than two years. I guess by definition, it is now chronic back pain. I have not given up hope and I am still seeking treatment with the hopes if correcting this problem.<br />
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What is my problem?<br />
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First: if I were not a cyclist then I really would not have much of a problem. My primary issue is numbness in my left foot while riding. This occurs about 30-40 minutes into every ride. <br />
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Second: at times my foot will go numb while standing or walking. Not very often any more, but it still happens. <br />
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Third: occasional back pain. <br />
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This injury does not effect work or everyday living. It really only effects working out. Cycling, running, strength training and other workouts are hard to do for the length I want to do them. <br />
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The reason for this post is to set up a diary for my next treatment endeavor. Tomorrow I start with a massage technique called Rolfing. Rolfing is specifically designed to correct posture due to gravity. My posture is terrible and could easily have been the reason for my back injury. I will post posture pictures of myself though this process along with updates on how I am feeling. fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1263383855781094235.post-36631522430713038692013-01-01T09:27:00.000-05:002013-01-01T09:27:29.359-05:00Why New Year Resolutions Fail and How to Make SMART GoalsThe ball dropped, a new calendar was purchased and it's the time of year that everyone asks "where did the year go?". It can only mean one thing, if the year changed, so must you. Time to make those New Year Resolutions. What is your resolution that is going to make 2013 a stellar year? Last year a poll was conducted on the most common resolutions, here are the results:<br />
<blockquote class="tr_bq">
37% stated they intend to lose weight</blockquote>
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18% stated they don't make resolutions </blockquote>
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12% stated they wanted to spend more time with friends and family</blockquote>
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12% stated they were going to get out of debt</blockquote>
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7% were going to quit drinking or smoking</blockquote>
Missing off this list but related to losing weight would be going to the gym more or simply getting more fit. The bottom line is resolutions fail because they can never really succeed. If you resolve in 2013 to quit smoking or drinking, and on 12/31/13 you have not been sober or tobacco free for at least several weeks, then you can say your resolution was a success. If however, you resolve to lose weight in 2013, then you must be more specific in order to measure success.<br />
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Resolutions are nothing more than goals. Most people think setting goals are easy, but in fact they can be quite challenging. In order to set goals you must be SMART. This goes for professional, personal and athletic/competition goals.<br />
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<ul>
<li><b>S-</b> Specific. Goals must be specific. Getting in better shape is non-specific. Running a mile in under 6 minutes is an example of a specific goal.</li>
<li><b>M- </b>Measurable. In order for a goal to be successful you must know when you have reached the benchmarks or the goal itself. Instead of having a goal to lose weight you must set a number to reach. This number could be pounds lost or inches around the waist. Regardless you must know when you have reached your goal.</li>
<li><b>A- </b>Attainable. Think of this as being capable of achieving your goals regardless of outside influences. Those individuals who say they have a goal, or resolution, to spend more time with friends and family might do everything in their power to achieve that goal, but friends and family might be too busy. Athletes should choose goals that can be obtained regardless of the competition. I know it sounds strange, but if your season goal is to win Nationals and you train hard, show up on race day, and end up getting out sprinted or team tactics played into a different outcome, then you have set yourself up for failure. You did everything possible but the day did not go your way because of influences beyond your control. Instead set a goal for a sub 1hour 40k TT, or a PR on a 10k run. You can still strive to win Nationals, but it shouldn't be your season goal.</li>
<li><b>R- </b>Realistic. I am 36 years old. I should probably start thinking that my goal of an Olympic gold medal is not very realistic. For weight loss goals, regardless what you see on the Biggest Loser, long term weight loss of more than 3 pounds a week is not realistic. You want your goals to challenge you, but not make them impossible. Shoot too low and you will reach them too fast. Shoot too high and you will get discouraged and give up.</li>
<li><b>T- </b>Timely. Your goals need to be time sensitive. Set smaller goals leading up to the big goal. For weight loss you might have an overall goal of 25 pounds to lose. Set a date to lose this weight. It would be realistic for you to lose this weight in 8 weeks. If you have a spring break trip planned, use that date as benchmark date for your goal weight. </li>
</ul>
Whatever resolutions were made while raising a toast with friends and family, look at it closely and use this system to refine them and make them SMART goals. Good luck in the new year.<br />
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</ul>
fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1263383855781094235.post-67434624975163360802012-12-12T09:00:00.002-05:002012-12-12T09:00:44.715-05:00Return to the bike after back injury....slowlyThe problems with my back forced me to take some time off. After the Franklin race in July I hung up the bike. I tried for a while to get things back to normal with very little success. I finally went to get an MRI. It revealed bulging/herniated discs, spinal stenosis and arthritis. That explains my problems.<br />
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Physical Therapy was not really an option for me. In all reality they could not do anything that I wasn't already doing by myself. However, with a confirmed diagnosis, I could target my problems with more confidence that I was doing the right thing.<br />
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Since the MRI I have had some really good progress. I'm by no means healed, but I'm getting there. I have targeted the bulging/herniated discs with extensions exercises and inversion therapy. Day to day activity does not bother me. Running is good, rowing is good, but I still get pain in the back and numbness down my leg when I ride, Versa Climber and Jacob's Ladder workouts. Much of that is due to changing my posture and my muscles becoming tired quickly because they are being used differently.<br />
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While on the bike, my piriformis and QL on my left side get tight, tired and that is what causes the pain. I have decided for the time being to limit my rides to trainer rides. This allows me to ride, focus on posture and when I get tight, sore or numb, I can get off the bike to fix the problem. I get back on feeling fresh again. I will continue this format until I can ride with out pain for at least an hour. This same protocol will be used for cross training activities like the Versa Climber and Jacob's ladder.<br />
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I am optimistic that I will be back to my old self soon. Maybe not for a early season start, but by May I feel I can be competitive again.<br />
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I know many cyclist suffer from back issues so I will continue to post here to give information about what works and what does not.fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1263383855781094235.post-2562888466703281172012-11-12T16:12:00.002-05:002012-11-12T16:12:30.798-05:00Wandering Wheelmen<div class="separator" style="clear: both; text-align: center;">
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I cam across this video today on twitter. I thought it was very cool. Really made we want to get back on the bike, especially with a group of friends on back country roads. All of these racers are inspiring and motivating. American cycling hope is alive and well.fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1263383855781094235.post-31070744487564969252012-10-31T11:04:00.002-04:002012-10-31T11:04:06.921-04:00Training Levels and Training Zones for Cycling and RunningCyclist tend to train in two different methods. First would be Zone training. These are focused zones which are defined by heart rate and/or power levels. Every day is a focused day working on a specific zone. Secondly would be those racers who use group rides as mock races. There is no focus on zones the ride dictates what is being trained. Then compare that to runners who often train within the same zone consistently.<br />
<u><b>Training Zones</b></u><br />
Training zones, as mentioned are often defined by heart rate, power or pace. Typically there are enough zones to cover most of the energy systems used by your body. Keep in mind that you can never isolate an energy system, but you can focus on its development. For me and my clients I use the 7 zone method.<br />
<ol>
<li>Recovery</li>
<li>Endurance</li>
<li>Tempo</li>
<li>Threshold</li>
<li>VO2max</li>
<li>Anaerobic Capacity</li>
<li>Neuromuscular Power</li>
</ol>
Heart rates and power levels are defined within these zones. Also defined within these zones are time limits for the intervals. For example Zone 5-VO2max: it takes your body about 2 minutes to reach this level. Therefore in order to train that level, each interval should be longer than 2 minutes. If you go too long you won't be able to maintain this level and you will drop down. The time limits than would be set at 3-8 minutes. Does the rest period matter much when doing these intervals? Obviously a shorter rest would mean a harder workout. Is there a method to determine rest intervals? For many people the answer is no. Do you rest until your HR comes down? Or until your legs feel better? Or is it just a number of minute/seconds that you have used before?<br />
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The question to ask is what exactly are you training? For cyclist do you go exclusively on power numbers? Runners, do you go exclusively on heart rate numbers? The reason I ask is because those are two different measurements that though they are related could mean very different things. Have you ever wondered what your limiting factors are? Legs or lungs? That statement really asks the question where is your weakness?<br />
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<u><b>Legs or Lungs?</b></u><br />
During a given workout, do you want to train your leg strength/endurance or are you looking to improve on your heart and lungs ability to work within the zone prescribed. If you are going on exclusively power numbers, then you really are more concerned with muscular strength and endurance. Let me pose another training scenario. You want to train Zone 5 but are looking to do intervals that last only 30 seconds with a rest interval of 30 seconds. Since it takes about 2 minutes to reach Zone 5 (which is the absolute top of your aerobic capacity), the first few to several intervals are not training this system properly. However, once you reach that zone, the short rest interval will not allow your body to recover. Eventually you will spend the entire 30 seconds of an interval in Zone 5. If using power exclusively, the first several intervals might be in or above zone 5 power, but you are not training zone 5 at this point. Near the end of the series you may not be able to maintain zone 5 power, but your body is still working in that training zone, your legs just don't have enough endurance to keep up. I have come up with a method to better define the goals of your workouts. I call these training levels. Combine them with the training zones to better focus the outcome.<br />
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<u><b>Training Levels</b></u><br />
I have defined training levels into 4 different areas:<br />
<ol>
<li>Steady state</li>
<li>Impulse</li>
<li>Intervals</li>
<li>Repetitions</li>
</ol>
Example: Level 4 Repetitions in Zone 5 VO2max. This workout could be defined as 5-minute repetitions with 5-8 minutes rest or full recovery. The goal of this workout would be to see if you can give 100% effort during each of the repetitions. This will primarily work the muscle endurance at that level as well as the energy system. For cyclists this could be a prologue practice. Each effort would be the equivalent of a short prologue. For runners it could be mile pace practice. In this type of workout you would want to stop the repetitions at the point that you could no longer maintain the proper power output or pace, because that is the goal.<br />
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I define steady state as any training done in any zone that is just a constant effort. Impulse training usually has a foundation zone and you would perform short bursts out of that zone and then return to that zone after the burst. Think about it as covering an attack. You are at tempo, burst to Zone 6 then have to settle back into tempo. Intervals usually will have a rest period no more than the work period. These typically will work Zone 5 regardless of the length of the interval. Repetitions are defined by having the rest period equal to or greater than the work period. <br />
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By combining Zones and Levels together, you can get much more out of your workout and better attack your weakness and strengthen your strengths. <br />
fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com1tag:blogger.com,1999:blog-1263383855781094235.post-49713260600401552882012-08-16T09:02:00.000-04:002012-08-16T09:39:16.617-04:00Lose fat, lose muscle, recover from injury and get ready for next season<div class="separator" style="clear: both; text-align: left;">
I chose to end my season early this year because my back issue really becomes an issue on my bike. I had still been getting the numbness down my left leg while riding. I was evaluated by a physical therapist and given a number of exercises to do to recover and fix my problem. The issue stems from currently having a muscle imbalance in which I have weak glutes and weak obliques. My sacrum is stuck in a flexed position. The bent over riding position would require the sacrum to extend. Since it does not, it pinches my sciatic nerve. Riding is hindering my recovery. </div>
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For the past few weeks I have done the exercises and worked on strengthening and cross training to keep at least somewhat in shape. I am not yet fixed, but I do have more good days than bad days. Most everyday activities do not effect my back now. Sitting for long periods, or being in a car for a long time will irritate it a little.</div>
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Right now posture is key. I really need to focus on posture for everything I do. If during a workout I let my posture suffer and pinch the nerve, then I probably push back my recovery a little. It has been difficult to find good alternatives.</div>
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Versa Climber:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXAwM8ajDYARY4eDiDGa7lScq2YhEP_JXD6lAYvS0ZyjFw_Us_da_K5yWP92gZgzANlU9f-koq4mbVeg3LonGVmc5JdB2z8a_2O1irg47Gg3V6C59nPh0s1MeOTtjzA5afAc_3Icx1Wro1/s320/1017090951a-729083.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXAwM8ajDYARY4eDiDGa7lScq2YhEP_JXD6lAYvS0ZyjFw_Us_da_K5yWP92gZgzANlU9f-koq4mbVeg3LonGVmc5JdB2z8a_2O1irg47Gg3V6C59nPh0s1MeOTtjzA5afAc_3Icx1Wro1/s320/1017090951a-729083.jpg" /></a></div>
I use the Versa Climber as an off season conditioning tool. It really works well to do short high intensity interval training (HIIT). However, currently it has been hurting my back. You can see here that you do have to hold your posture and currently it is still pinching my nerve.<br />
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Jacob's Ladder:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsjgfS7_0LyHv37fpNfrGznCkOYcxwxYHRjrcdS1g6skQSQ792PCxdPppyAduaOOT_-NkE8di8VcConzW24gtfjGyRpcie3l6a4naoKS1lnCCJp4hV6gprFZZ6wEuHAH-yBKqozyAHJqbt/s1600/Jacob.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsjgfS7_0LyHv37fpNfrGznCkOYcxwxYHRjrcdS1g6skQSQ792PCxdPppyAduaOOT_-NkE8di8VcConzW24gtfjGyRpcie3l6a4naoKS1lnCCJp4hV6gprFZZ6wEuHAH-yBKqozyAHJqbt/s320/Jacob.jpg" width="279" /></a></div>
Another great cross training machine that we use during the off season for conditioning. Talk about tough work. Once again though, its tough for me to maintain posture and it pinches my nerve.<br />
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Running:<br />
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I would not have thought that running would have helped me but I gave it a shot since I was training someone who was getting into running. I have been using my five finger shoes which force a mid foot strike and improved posture. Guess what? No back pain. It actually relieves any aches that I have before the run. This has been my primary source of exercise except for the strength training I have been doing to fix the imbalance.<br />
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Because of the lack, or change in time I have spent working out, I have gained some extra weight. Therefore I am struggling to get my weight down to were I want it and not overdo the training which would slow my healing process or create new injuries.<br />
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Here is a picture of me from this morning:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNiAcB5kUuBkuaMy_TOlB9vquBTHF0QWMgD8rawhnpvQDtBWtahuuH1ZoR-sPmJLfVDnlpaCyGTpAgaJAIQFxJFii8PXafz_BVPBdBAjVkdZ9MA4LuPxVjIaJ8cB7HF6wAdnvu7f7lhnBC/s1600/photo-780956.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNiAcB5kUuBkuaMy_TOlB9vquBTHF0QWMgD8rawhnpvQDtBWtahuuH1ZoR-sPmJLfVDnlpaCyGTpAgaJAIQFxJFii8PXafz_BVPBdBAjVkdZ9MA4LuPxVjIaJ8cB7HF6wAdnvu7f7lhnBC/s320/photo-780956.JPG" width="239" /></a></div>
Usually I have been racing at a weight of 183 lbs. Currently I am above 195. My goal will actually be to get down to 175 for next racing season. Follow this blog as I will report the workouts, diet and challenges that I am facing while trying to work through this challenge. I know many athletes push through nagging chronic injuries and are challenged in finding the right amount of training and diet that works for them.<br />
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fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com2tag:blogger.com,1999:blog-1263383855781094235.post-13529345967585823332012-06-11T10:42:00.000-04:002012-06-11T10:42:22.310-04:00Team Success Starts with RegistrationI just recently noticed something concerning the results posted on USA Cycling. Take a look at the results here from this weekend criterium at Todd Stadium in Newport News, VA. These are the Cat 3 results:<br />
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<blockquote class="tr_bq">
<table align="center" cellspacing="0"><tbody>
<tr align="left"><td colspan="9"><span class="homearticleheader">Men - Cat 3 </span></td><td><br /></td></tr>
<tr class="tablecolumnheading homearticlebody"><td> </td><td><b>Place </b></td><td><b>Points </b></td><td><b>Name</b></td><td><b>City, State</b></td><td><b>Time</b> </td><td><b>USAC #</b></td><td><b>Bib</b></td><td><b>Team</b></td></tr>
<tr class="homearticlebody"><td align="center"><img src="https://www.usacycling.org/images/medal1st.gif" title="1st Place" /></td><td>1</td><td>243.99</td><td>Nicholas Tempest </td><td>Virginia Beach, VA</td><td> </td><td><a href="https://www.usacycling.org/results/?compid=328886">328886</a> </td><td> </td><td>Tri Power</td></tr>
<tr class="homearticlebody"><td align="center"><img src="https://www.usacycling.org/images/medal2nd.gif" title="2nd Place" /></td><td>2</td><td>259.51</td><td>John Gray </td><td>Chesapeake, VA</td><td> </td><td><a href="https://www.usacycling.org/results/?compid=256083">256083</a> </td><td> </td><td>Virginia Beach Wheelmen</td></tr>
<tr class="homearticlebody"><td align="center"><img src="https://www.usacycling.org/images/medal3rd.gif" title="3rd Place" /></td><td>3</td><td>275.04</td><td>S Curtis Smith </td><td>Henrico, VA</td><td> </td><td><a href="https://www.usacycling.org/results/?compid=236138">236138</a> </td><td> </td><td>Team 3Sports</td></tr>
<tr class="homearticlebody"><td align="center"><br /></td><td>4</td><td>290.56</td><td>Josh Moore </td><td>Virginia Beach, VA</td><td> </td><td><a href="https://www.usacycling.org/results/?compid=212047">212047</a> </td><td> </td><td>Atlantic Velo-Virginia p/b Walt's Racing</td></tr>
<tr class="homearticlebody"><td align="center"><br /></td><td>5</td><td>306.08</td><td>Jake King </td><td>North Garden, VA</td><td> </td><td><a href="https://www.usacycling.org/results/?compid=231130">231130</a> </td><td> </td><td>Hot Tubes Development Cycling Team, Inc.</td></tr>
<tr class="homearticlebody"><td align="center"><br /></td><td>6</td><td>321.61</td><td>Timothy Pope </td><td>Chesapeake, VA</td><td> </td><td><a href="https://www.usacycling.org/results/?compid=230804">230804</a> </td><td> </td><td>Fat Frogs Elite</td></tr>
<tr class="homearticlebody"><td align="center"><br /></td><td>7</td><td>337.13</td><td>jeffrey hellner </td><td>Hampton, VA</td><td> </td><td><a href="https://www.usacycling.org/results/?compid=296544">296544</a> </td><td> </td><td>JRVS/American Pride</td></tr>
<tr class="homearticlebody"><td align="center"><br /></td><td>8</td><td>352.66</td><td>Luis Guillen </td><td>Youngsville, NC</td><td> </td><td><a href="https://www.usacycling.org/results/?compid=281805">281805</a> </td><td> </td><td>Constellation Cycling</td></tr>
<tr class="homearticlebody"><td align="center"><br /></td><td>9</td><td>368.18</td><td>Owen Hassig </td><td>Arlington, VA</td><td> </td><td><a href="https://www.usacycling.org/results/?compid=186551">186551</a> </td><td> </td><td>Squadra Coppi / Vapiano USA</td></tr>
<tr class="homearticlebody"><td align="center"><br /></td><td>10</td><td>383.70</td><td>Tyler Cloutier </td><td>Charlottesville, VA</td><td> </td><td><a href="https://www.usacycling.org/results/?compid=360809">360809</a> </td><td> </td><td><br /></td></tr>
<tr class="homearticlebody"><td align="center"><br /></td><td>11</td><td>399.23</td><td>Joe Altomare </td><td>Hampton, VA</td><td> </td><td><a href="https://www.usacycling.org/results/?compid=290623">290623</a> </td><td> </td><td>Celerity Cycling p/b Brooks Systems</td></tr>
<tr class="homearticlebody"><td align="center"><br /></td><td>12</td><td>414.75</td><td>Kenneth Sumrell </td><td>Poquoson, VA</td><td> </td><td><a href="https://www.usacycling.org/results/?compid=304878">304878</a> </td><td> </td><td>Fat Frogs Elite</td></tr>
<tr class="homearticlebody"><td align="center"><br /></td><td>13</td><td>430.28</td><td>jimmy deaton </td><td>Virginia Beach, VA</td><td> </td><td><a href="https://www.usacycling.org/results/?compid=8975">8975</a> </td><td> </td><td>Team Tripower</td></tr>
<tr class="homearticlebody"><td align="center"><img src="https://www.usacycling.org/images/team2nd.gif" title="Team 2nd Place" /></td><td>14</td><td>445.80</td><td>Joshua Goyet </td><td>Virginia Beach, VA</td><td> </td><td><a href="https://www.usacycling.org/results/?compid=58274">58274</a> </td><td> </td><td>Virginia Beach Wheelmen</td></tr>
<tr class="homearticlebody"><td align="center"><img src="https://www.usacycling.org/images/team2nd.gif" title="Team 2nd Place" /></td><td>15</td><td>461.32</td><td>Tim Shockley </td><td>Virginia Beach, VA</td><td> </td><td><a href="https://www.usacycling.org/results/?compid=60982">60982</a> </td><td> </td><td>Virginia Beach Wheelmen</td></tr>
<tr class="homearticlebody"><td align="center"><br /></td><td>16</td><td>476.85</td><td>Christian Sheridan </td><td>Crozet, VA</td><td> </td><td><a href="https://www.usacycling.org/results/?compid=167388">167388</a> </td><td> </td><td>Charlottesville Racing Club</td></tr>
<tr class="homearticlebody"><td align="center"><br /></td><td>17</td><td>492.37</td><td>Mark LaDow </td><td>Camden, NC</td><td> </td><td><a href="https://www.usacycling.org/results/?compid=344832">344832</a> </td><td> </td><td><br /></td></tr>
</tbody></table>
</blockquote>
The thing I want to point out are the symbols all the way to the left side. The top three medals are obvious but lower down under myself and teammate Tim Shockley you will see silver ribbons. These are because we were on the same team as the second place finisher, therefore we got Team 2nd Place.<br />
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The Virginia Beach Wheelmen have always been team centered. We were started with friends who enjoyed racing together and hopefully winning together. Our non cycling friends would ask many times "how did you do this weekend?" Our answers reflected the top finisher of our team. This last weekend, when asked, we answered "2nd place". Usually the top finisher on a team doesn't get there alone. Even if he raced alone that day, the support of his team during training had a play in how well he raced. Therefore my team always takes an individual victory as a team victory, we don't see the difference.<br />
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I really don't know how long USA Cycling has been placing these ribbons to support the fact that cycling is a team sport, but I do like the idea. Now to real point of my post. Notice the winner was Nick Tempest of Team Tripower. Nick was led out on the final lap by his teammate who sacrificed himself for Nick's victory. That teammate was Jimmy Deaton. Jimmy should have received a gold ribbon by his name but he did not. The reason is because Nick signed up under Tripower and Jimmy signed up under Team Tripower. In order to support USAC's attempt to really highlight cycling as a team sport, do your part by discussing with your club the team name that all racers should use when registering for the events. Its the least you can do to support those who sacrifice their personal glory for the team. Now, for all to see, there is no question when we answer "we got 2nd place."<br />
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On a side note, this race was tough. We went into it with a team plan to win the race via a breakaway. If we could not establish a winning break, we had a plan for a good leadout. For those their I think you can agree our 2nd place was an easy 2nd and we did give it everything we had to come up with the victory. The winner, Nick, also raced well. He did not sit in and wait for the sprint. Actually at one point I bridged up to him to form a two man break and he was riding so strong that I could assist at all. I had to signal to my team to start chasing. It was a good race, as always. Thanks again to the promoters. <br />
<br />fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1263383855781094235.post-84877811200053418242012-06-06T11:07:00.002-04:002012-06-06T11:07:37.274-04:00Nutrition for Better Performance: The Pre-Workout MealI am going to start this post with a couple of questions:<br />
<ul>
<li>Do you have a pre-race meal that you eat?</li>
<li>Do you have a pre-workout meal that you eat?</li>
<li>Are they the same?</li>
</ul>
A couple of weeks ago I had a client who decided to go on his endurance ride in the evening and the last time he ate was breakfast in the morning. When he reported his ride back to me he stated he felt a little tired. He then explained the didn't eat because he wanted to burn more fat during his endurance ride in order to lose a little weight. Does that sound like anything you have every done? I would have to say that most endurance athletes have thought along those lines before.<br />
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Back to my originally three questions on this post, do you have a standard meal for training and racing? Again I would probably say that most racers do have a standard for pre-race but not for pre-ride. Why? I would guess it is for the same reason we swap wheels to race, it makes us faster. We want to be as prepared as we can for the race and that usually means not playing around with our diets and eating something that we know will work for us. Then why not do the same thing for training. The point you really need to focus on here is what is the goal of your training session. It should never be the goal of training to go out and bonk. Therefore your pre-ride diet should be as important if not more important than your pre-race diet.<br />
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Let's say your coach has given you a ride for the day that included some sprints in the early part of the ride and then a tempo and endurance segment at the end for a total of 2 1/2 hours. If you chose not to properly eat and during the form sprints you completely exhausted your glycogen stores and had nothing left for the remainder of the ride, did you get the most out of the workout. Come race day, will you be the best prepared. The answer of course is no. If you don't properly prepare and take every training session seriously you won't get the most out of your training.<br />
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What I attempt to do is to fuel myself about 2 hours prior to the start of my training session. This then requires planning of my day. This meal or snack that I will eat prior to my ride will be about 200-400 calories depending on my ride I have planned. Now I am not much of a calorie counter so I may be slightly off when it comes to this. The goal though is to eat enough to fuel me for at least and hour ride. Anything more than an hour and I am eating while riding as well. Don't think that if you are training for 3 hours that you need to eat 3x the food. You want most of the food out of you stomach prior to riding. Otherwise it will just sit in there as blood is diverted to the working muscles.<br />
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A typically pre-ride meal will consist of food from the moderate glycemic index. This could be fruits, oatmeal or my favorite Shredded Mini Wheats. The idea is to create insulin release to store the sugars as glycogen but you don't want to create a spike that would occur with high glycemic index foods. I will also usually add a little protein in for good measure.<br />
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A typical breakfast for a morning ride (410 calories):<br />
<ul>
<li>bowl of Shredded Mini Wheats with Skim milk ( 340 calories)</li>
<li>Beet Juice (70 calories)</li>
</ul>
This is usually eaten 2 hours prior to riding. If I am feeling a little hungry before leaving I will eat a banana. The cereal gives me a lot of good carbs that are moderate on the glycemic index. The milk will give me some protein. I use skim milk to keep the calories down. The beet juice, well the reason for that may be for another post. Now I am good to go and will be ready to accomplish the goals of my workout.<br />
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What is your pre-ride meal?<br />
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<iframe bordercolor="#000000" frameborder="0" height="200" hspace="0" marginheight="0" marginwidth="0" scrolling="no" src="http://ad.doubleclick.net/adi/N7433.148119.BLOGGEREN/B6696696.335;sz=200x200;ord=[timestamp]?;lid=41000000029272154;pid=300879809;usg=AFHzDLs6JMEX8Yyj4Hkcw8lpvAbPHMahrw;adurl=http%253A%252F%252Fwww.cafepress.com%252F%252Bi_love_shredded_wheat_large_mug%252C300879809%253Fcmp%253Dpfc--f--us--001--300879809%2526sourcecode%253Daffiliate%2526pid%253D6673073%2526utm_cp_signal%253D18;pubid=549560;imgsrc=http%3A%2F%2Fimages.cafepress.com%2Fproduct%2F300879809_480x480_f.jpg;width=200;height=200" vspace="0" width="200"></iframe>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com2tag:blogger.com,1999:blog-1263383855781094235.post-45345984574502447502012-05-25T09:32:00.002-04:002012-05-25T09:32:44.631-04:00Bike Handling Skills: Bunny HoppingPart of my Junior Training Program is to ensure they are taught how to handle their bikes. It was actually something I was never taught to do even though I started racing at the age of 12. I want to make sure that these young athletes have the skills to be proficient and safe. Of course it does not end there, everyone can benefit from skills training. If you think you need skill training then you probably do. If you don't think you need skill training, then you definitely do.<br />
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The bunny hop is probably the simplest and most critical skill to practice. I teach it in 4 parts:<br />
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<li>Front wheel over the obstacle: At slow speed approach the obstacle and compress your handlebars down to "load" yourself. Then "spring" up and take the front wheel with you over the obstacle. Once this is proficient, we move to the rear wheel.</li>
<li>Rear wheel over the obstacle: With clipless pedals, the rear wheel could almost be pulled up from the pedals. However, some of the best bunny hoppers are BMX riders not using clipless pedals, they are using momentum. So even though the pedals are a tool, try and use momentum. This is accomplished much like the front wheel. Approach the obstacle at slow speed. Ride the front wheel over it, then compress the rear wheel to "load" by standing and bending your legs. "Spring" up and lean your body forward to bring up the rear wheel. The wheel only needs to clear the obstacle, not high enough to endo yourself.</li>
<li>Both wheels at slow speed: When doing slow speed bunny hops, you will do the front wheel and rear wheel separately as stated above, but in one pass over the obstacle. This is like timing a slow speed climb up on a curb. Approach the obstacle, "load" and "spring" the front wheel over then immediately "load" and "spring" the rear wheel over.</li>
<li>Both wheels at speed: Now it is time to put it all together. Approach the obstacle with enough speed to clear it. When you approach it you will "load" the front and back wheel at the same time. This is done by standing with pedals parallel to the ground. Bend your arms to load the front and your knees to load the rear. Spring them both up at the same time bringing your body slightly forward for momentum. You only need to jump enough to clear the obstacle. No need to get "sick air" here. Try and land with both wheels at the same time.</li>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk6e0fgrjLPcX3xjS3ru021oUTeUt9wsXEEBEEumIFxFGOd7WwDZDTpU70_qIgJkjyBArYMClTEF0EwrweTp7VokuQpWwTjR6ErCZusrWbAJqDuHp_87I1IC2lJAnCPOYqV_kMi4Ov8UUa/s1600/bunny+hop+1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk6e0fgrjLPcX3xjS3ru021oUTeUt9wsXEEBEEumIFxFGOd7WwDZDTpU70_qIgJkjyBArYMClTEF0EwrweTp7VokuQpWwTjR6ErCZusrWbAJqDuHp_87I1IC2lJAnCPOYqV_kMi4Ov8UUa/s400/bunny+hop+1.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Claire pulling too much from the rear and landing heavy on her front wheel.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPQxHi4U4JhK8YXMDhtmVx8QKx7VNG3YIHYVCBLfKwR5oJvFFlbEUebW823uUdVvb5yGnH-tzo4a1PgEDZmqsqDLgZnMLDBZATjJUAbDvps-hx7UrGgiOjTlzhlKCcEhm3KPXIbEY-qVjp/s1600/bunny+hop+2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPQxHi4U4JhK8YXMDhtmVx8QKx7VNG3YIHYVCBLfKwR5oJvFFlbEUebW823uUdVvb5yGnH-tzo4a1PgEDZmqsqDLgZnMLDBZATjJUAbDvps-hx7UrGgiOjTlzhlKCcEhm3KPXIbEY-qVjp/s400/bunny+hop+2.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Claire correcting the problem and landing perfectly.</td></tr>
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You can clearly see the difference in the above photos. When you load your bike and then spring up and slightly forward, it truly is slightly forward. To much forward movement will result in the rear wheel coming up too high. The faster the approach, the less forward shift is needed. Also you can see in the second picture Claire has returned to a lower position, shifting her center of gravity and thus making the landing safer. She still has room to compress her landing so she doesn't hit too hard.<br />
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These skills, especially with young juniors, are best done in a grass field. She is still using her road bike to practice. I use a piece of PVC pipe for her to jump as the obstacle. In one session she made an extreme level of progress.<br />
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Feel free to leave comments, questions or suggestions.fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1263383855781094235.post-835404020405533012012-05-22T09:41:00.001-04:002012-05-22T09:41:10.907-04:00Nutrition for Better Performance: Post WorkoutMany athletes will train hard, buy the best equipment, analyze their power files and develop training plans for optimal performance. Recently I have taken a serious interest in a very overlooked component of performance which is nutrition.<br />
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The focus on this post will be eating after your workouts. You should strive to eat your recovery food immediately after training. For cyclist, this could mean getting extra chamois time. The window really is 20 minutes, therefore your post workout food should be prepared prior to your workout. When doing some research as to exactly what this food should be I ran into some contradictions. It is widely accepted that the food should contain carbohydrates and protein, but how much of each? I was taught that if you were mixing a drink for fuel during a workout it should contain a ratio of 4:1 carbohydrate to protein. For recovery purposes it should be a ratio of 2:1. Many suggestions today that can be found state the same, however there a plenty of studies that have shown that it should be a 4:1 ratio for recovery as well.<br />
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The purpose of this recovery meal is to replenish the stored glycogen that is found in your body and that was used during the workout. Immediately following your training, you body is the most susceptible to replacing the glycogen. The carbohydrates will be converted to the glycogen. The added protein will double the insulin response and will increase the restoring of the glycogen. In a study there were 100% increase in the glycogen restore in those that took a carbohydrate protein meal. When doing a search as to what ratio was better, the studies that suggested a 2:1 were more strength related training while those that suggested a 4:1 were endurance related.<br />
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The post workout meal could be broken down into two stages, the snack and the meal. The snack needs to be immediate and start the process of storing glycogen. The meal needs to follow and be consumed within the 2 hours after the workout. Here is a thought: Within 2 hours after a workout you should consume 0.3-0.6 grams of carbohydrates. I will take me for instance. I weigh 185 lbs currently. If I go out for 1 hour doing intervals I probably am closer to needing the 0.3 grams of carbohydrates. That is 56 grams I would need to consume. If I went out and performed threshold efforts for 3 hrs, I probably need to replenish more on the level of 0.6 grams per pound which would be 112 grams of carbohydrates. Then when you add your protein in, it means, in keeping with the 4:1 or 2:1 ratio you will need to consume 14-28 grams of protein (4:1). Lets say than I decide after my workout to eat 2 hard boiled eggs (12g of protein) and 1 banana (31g of carbohydrates). I would then want to consume the remainder of the meal within two hours. <br />
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If you take anything from this post it should be to treat your post workout meal like you would a critical interval within your workout. Find out what works for you, whether it is a drink, food or a mixture of both. Do some research on your own and play with different combination of foods. Lastly, leave comments on this post as to what works for your and what are your favorite post workout meals.<br />
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fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com3tag:blogger.com,1999:blog-1263383855781094235.post-50829342264134632332012-05-07T09:17:00.000-04:002012-05-07T09:17:22.977-04:00Richmond International Raceway Cat 3/4 RaceI have really enjoyed this race for the simple fact that we tend to have large fields. In the past 2 years we have had 100+ in the Cat 3/4 race, this year was smaller but still had 60+ riders start the race. Of those 60+, two of them were from Virginia Beach Wheelmen. With only two of us we know we would not be able to 'control' the race, but we still really wanted to race aggressively.<br />
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John Gray and myself got in a good warm up:<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjINyuyhgNthjdI66Kc2uSDeXMUNNAyh8sytfYg_ISPtQI7Fae2wdQ4p5skbtakZ0bHEA7EnRmc_EqY_yDr56NX7X3q_NplJCGzHYx8WEt8-UM3fFkdnST1Aio82Sp8qQQcoK_48kHEowA9/s1600/562087_301001719982280_211835528898900_702025_1091282983_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjINyuyhgNthjdI66Kc2uSDeXMUNNAyh8sytfYg_ISPtQI7Fae2wdQ4p5skbtakZ0bHEA7EnRmc_EqY_yDr56NX7X3q_NplJCGzHYx8WEt8-UM3fFkdnST1Aio82Sp8qQQcoK_48kHEowA9/s400/562087_301001719982280_211835528898900_702025_1091282983_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo taken and enhanced by Dan Gibson.</td></tr>
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We lined up ready to go, and we needed to be ready:<br />
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<tr><td class="tr-caption" style="text-align: center;">Photo taken by Dan Gibson</td></tr>
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This seems to be a hard course to get away on, but I didn't want to rely on history, so if it looked good, and we missed it, I was going to chase it down. Right off the bat, Jake King and a rider from Richmond Velo Sports took off and got a little gap. Jake is always dangerous off the front and since Richmond had like 15 riders in the race, I figured they could shut things down if needed. I chased it down. The chase down told me my legs were feeling pretty good.<br />
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I'm not in the best shape yet, but John has been having a stellar year so far. The thought was this, if we missed a break that need to come back, I could chase it down before it got too far out. If the pack did not go with me and I caught them, one of two things could happen. If I felt good, join them. If I didn't think I could stay in the break, then I would slow them down and break them up. John then kept an eye out and attacked to join or establish breaks in the hope to get him away. <br />
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With just a handful of laps to go, a small break was up the road. It was close enough that we should be able to catch them on the run into the finish, but far enough away that if we didn't make the move they could slip away. With 2 laps to go I decided I needed to attack to chase them down. The pack would either come with me and give John a chance to sprint for the win, or I could join them and sprint for the win myself. As I approached, two of the three riders gave up, but the third, Kristian from Fat Frogs, kept going. I was catching him, but it was taking a lot out of me. As we rounded the first embankment on to the back straight away the pack caught us. John was near the front and as the pack slightly slowed, he attacked. It was a good move to try and go for the win. The pack reacted and I was unable to get back into the top 10 riders so decided to just sit up. It was a good move on my part considering the riders that went down in the second embankment. John's move put him in great position, but it was a little too long and he was swallowed at the line but still managed a 10th place finish. I came across, safely, in 47th place.<br />
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Our moves didn't pan out in a win this week but we were proud of our racing. I have told John that you must want the win more than you fear the loss. Of 60+ riders in that field, even the non sprinters think they have a chance to win or place high if it finishes in a field sprint. That is why a lot of times the fly away move with a couple laps to go will tend to work, because no one wants to sacrifice themselves to catch that late move, even when they have teammates. For us, a win by one is a win by all of us. No one on our team has a problem with sacrificing for the team. We know that sometimes, if you want the win you have to go for the win and not just settle for a field finish. That is what we did this weekend. Both John and I made our moves to win the race, it just didn't happen, but we can hold our heads high.<br />fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0