Improve Your Time Trial (TT) Performance 22 Jun 2020 2:10 PM (5 years ago)
Here are some tips to improve your performance in a cycling time trial. These will help you have a faster time trial and set a new PR.
A proper warmup is essential.
The #1 tip is not about the race itself. It’s about your warmup. You must have a good warmup.
Know your FTP.
Let that guide you.
Get aero.
Learn to hide from the wind. Make sure your body is aerodynamic.
You can buy a fancy helmet and shoe covers, but mainly, you need an aerodynamic body position.
Improve your flexibility.
Especially in your lower back, glutes and hamstrings. This will help you get into a more aerodynamic position, comfortably, still able to produce power.
Eat properly.
The right food for fuel.
Learn from the pros.
Pre-ride the course.
Knowing the course is always important, but even more so in a time trial where it’s just you against the clock.
You must know where you’re going to go hard (above your FTP) and where you can ride steadily or rest.
Now I have no doubt that you will be able to improve your cycling time trial performance!
How to Regain Your Fitness (And Come Back Strong After a Layoff) 20 Jun 2020 7:41 AM (5 years ago)
Sidelined by injury or burnout, but you want to get back at it?
Whether you are coming back from an injury that forced you off the bike, or you were just really lazy over the holidays, here’s how to get back in shape.
1. Stay positive.
2. Be realistic.
3. Be patient.
4. Celebrate.
Stay Positive
It can be tough, especially at first, to believe that you can do it. So you need to utilize the power of positive thinking.
Know that you’re not alone in your struggle. Many other athletes are faced with injuries, illnesses, unexpected travel, and plain old busy schedules – everyone is out of shape or unprepared at some point. (Ask around your local cycling club and you’re certain to find at least one rider with a comeback story.)
Yet, a lot of people have come back from situations where all seems lost.
The mind is powerful. But you have to believe you can do it. Tell yourself you will come back. Know that you will make a comeback.
Keep thinking positive thoughts. Because there are probably more setbacks to come. So expect them, and expect to overcome them.
You may also be able to use this as motivation. You’re not behind, you’re just more motivated to get the work done!
(Here’s how to keep going forward.)
Be Realistic
When you hop back on the bike, or hit the gym, start slow. Slow and steady is the name of the game.
Know that you won’t pick up right where you left off. Instead, take a few steps back, and set reachable goals.
[If you were only out briefly and still feel strong, try an FTP test to see where you’re at physically.]
You might have to find a new goal race this year and postpone something big until next year.
In the meantime, take this as an opportunity to ride with some slower riders you wouldn’t normally ride with.
And you might want to avoid Strava altogether!
Be Patient
Don’t panic. Don’t rush anything.
Be patient.
If you’ve been out of commission for a while, you will have to reestablish your base, then gradually increase workout intensity. High-end fitness doesn’t come back instantly.
You’re probably wondering, how long to regain cycling fitness?
That depends if you have a solid base. In general, the longer you have been training, the more quickly you’ll be able to get back into it after a layoff.
If you’ve been riding for many years, even if you haven’t been riding recently, you might still be able to hop on your bike and comfortably ride 40-50 miles, maybe even climb some hills without trouble.
That’s going to be very helpful. The more base you have, the more quickly you can return to intense workouts, to regain that high-end power.
If you’re only in your first year or two of riding, you may need to start this season’s base training over again from the beginning.
(You also may not have built up that much muscle strength, and your ligaments and tendons might not be ready for hard training. It takes your legs longer to return than your lungs, as the saying goes. If you sense a problem, slow down.)
It’s all a matter of timing and keeping in mind when you need to be strong, and for which specific events.
Celebrate Your Progress
During this phase of coming back, celebrate your accomplishments. Those realistic goals? When you complete them, celebrate! (It doesn’t’ matter if they seem like little baby steps.)
This helps you to stay positive.
Bonus tip: eat something healthy. Healthy food will make you feel like an athlete again!
Forget the Drama – Here’s What You Can Learn from Lance Armstrong 15 Jun 2020 3:30 AM (5 years ago)
We all know the story of Lance Armstrong. Winning seven Tour de France titles. Losing seven Tour de France titles. And so much more.
It could spark a heated debate. But should it? Regardless of our opinions on the matter, it doesn’t really help us to get caught up in the drama.
What does help is to analyze the situation and see what nuggets of wisdom we can glean from all this.
It’s Not About the Bike
It’s not about the bike. Nor is it about doping or racing or winning the Tour, or claiming some KOMs on Strava.
It’s about the joy of riding. Camaraderie. Enjoying yourself. (You just happen to be riding a bike when you do it.)
Listen to Lance Armstrong’s Podcast
Lance has a new company named WEDŪ, which presents two podcasts: The Forward and THEMOVE.
Here’s how they describe them:
WEDŪ is a content destination designed to provoke and equip people to embody an endurance lifestyle. The Forward invites audiences into enlightening and down to earth conversations between Lance Armstrong and a myriad of personalities in entertainment, politics, business and beyond. THEMOVE offers listeners a rare, insider’s perspective on the world’s most iconic cycling races, including the Tour de France and the Classics, as well as the broader endurance sports scene.
If you’re looking for a Lance Armstrong podcast, find all episodes of The Forward here.
What is Lance Armstrong doing now?
In addition to the podcasts, he just finished filming for a documentary “LANCE” that is now playing on ESPN. Here’s how to watch online.
He is almost certainly a very busy businessman, running multiple businesses such as Juan Pelota Cafe and Mellow Johnny’s bike shop, and investing in others (such as Uber).
Nutrition 101: How to Fuel Your Long Rides 1 Jun 2020 1:30 AM (5 years ago)
Here’s an important topic that can make or break your long rides: nutrition.
Specifically, endurance nutrition. Eating for long rides.
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Short rides and workouts are simple. You probably don’t even need to eat.
On long rides, it’s much more complex.
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Pay careful attention to what you’re consuming before, during, and after your rides.
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Nutrient timing is important.
How to Stay Safe When Riding Your Bike 23 May 2020 5:25 AM (5 years ago)
The roads – even gravel roads – have become tremendously dangerous for cyclists. Here are some tips to keep yourself safe when riding your bike.
Make sure your bike is in proper working order.
There are so many dangers, don’t let your own bicycle be one of them. Bolts should be tight, tires should be in good condition and have proper air pressure, and your brakes and shifting should be operating smoothly.
Make yourself visible with lights and bright colors.
Put lights on the front and rear of your bike. Wear bright colors. Reflective strips.
In some places, lights are a legal requirement.
Wear a helmet and sunglasses.
A helmet could save your life in a bad crash. Sunglasses protect your eyes from flying insects and debris. They also help to ensure you have good visibility.
Install a rear view mirror.
It’s very helpful to be able to quickly see what’s coming behind you.
If you have the money, also consider a Garmin Varia radar system.
Carry tools and a spare tube.
Should you have trouble, this should fix you up.
Carry ID.
Have ID on you in case of emergency.
Be mindful of your surroundings.
Pay attention to what’s going on in your surroundings.
Limit distractions. That means, no music (especially no headphones) and no texting.
Know the rules of the road.
Cars have certain rules. Cyclists have certain rules. Pedestrians have certain rules.
As a cyclist, you are as frail as a pedestrian, but you have to ride (drive) your bicycle as a vehicle.
Here are the relevant laws for cyclists.
Learn the local drivers’ behavior.
Arguably more important than knowing the actual rules of the road, is knowing how the local drivers typically behave.
Ride as if you are a car.
Act like a car. Ride on the right side of the road, with the flow of traffic, as you would drive. Don’t ride on the sidewalk.
Drivers are expecting to see you in certain places. If you surprise them – by riding out in front of them from the sidewalk for example – it could end badly.
Use hand signals.
On crowded roads, do you best to alert others to your intentions. (As long as you can safely remove a hand from the bar.)
Use bike lanes.
When at all possible, use bike lanes.
Choose your route wisely.
Favor low-traffic roads with a wide shoulder.
Training With Power – Without a Power Meter (Why Perceived Exertion Is a Great Training Tool) 11 May 2020 2:45 AM (5 years ago)
Power meters are expensive.
There’s a good chance you don’t even need a power meter.
Here’s a little secret – you can still train with power, even if you don’t have a power meter!
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You can use the concept of perceived exertion.
Basically, you are your own power meter.
You’re estimating how hard you are going.
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It’s free.
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In the long run, when combined with other metrics, it’s very useful.
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Of course, it is really nice to have a power meter.
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How to Improve Cycling Endurance and Prepare for Long, Epic Rides 1 May 2020 4:45 AM (5 years ago)
Want to go for long, epic bike rides, and thoroughly enjoy them?
Sure. It’s every cyclist’s dream. Exploring new roads, spending hours in the saddle, feeling strong and fresh the whole time.
But it’s not easy. It obviously requires a substantial amount of endurance training.
But it’s more than that. Going longer on your bike takes more than simply logging more miles and hours. To be a master endurance cyclist, you need to plan ahead for the needs of longer, harder rides and practice the necessary strategies to finish strong, with a smile.
Endurance Training
You absolutely – without exception – need to have a solid base of aerobic fitness and core strength.
Strong muscles and a strong heart and lungs.
So you definitely need some miles in your legs.
It’s not just miles of riding.
And let me tell you something else, if you think long, endless miles are enough to have a good day at an epic/ultra event, you’re wrong. No matter how many miles you do, it all comes down to overcoming your weak links! If there is one, be it poor muscular endurance, lack of core strength or back durability – it’s gonna be a really bad day!
Back pain? Do some core work.
Not good with tough hill climbs? Practice!
I meet too many cyclists that do endless miles, but not hard enough or similar enough to the terrain given for the event they are training for.
I highly recommend in your training planning on a few rides or “blocks of rides” on subsequent days that OVER-CHALLENGE you beyond what you normally do in your training. This will TEACH your body to deal with the upcoming suffering and obstacles that are inevitable, but hopefully avoidable.
Proper Nutrition
On short rides, you have a lot of leeway in your nutrition. On long rides, not so much.
Get that dialed in, and practice it to make sure it works for your body.
Some cyclists, they show up at the event without having PRACTICED their nutrition plan, or energy plan. What a disaster and a waste of months of hard work.
Be Ready for a Long Day
Just as you would put a lot of planning in place for a week-long vacation, you need to plan similarly for your epic rides.
Planning and goal setting
Once your base strength and fitness are created, map out an 8-10 week time-line of “specific training” for your lead up to either the MAIN GOAL or if you have the time a B level goal that is similar but not as demanding as the main goal to PRACTICE and solidify your training.
Mental preparation
Have the mindset that it will be a long day, but you’ll enjoy it and overcome any obstacles.
Finding Your Ideal Cycling Cadence 25 Apr 2020 3:30 AM (5 years ago)
Cadence plays an important role in your cycling speed and endurance. But there’s not one specific cadence that’s perfect for everyone. There’s no single best cadence for cycling.
Here’s how to find the ideal cycling cadence for you.
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How cadence affects your power:
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How cadence affects your heart rate:
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How cadence can raise your FTP:
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How to find your ideal cycling cadence
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How to train yourself to spin a faster cadence
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How to Boost Your Strength to Weight Ratio (Without Starving Yourself) 9 Apr 2020 4:15 AM (5 years ago)
Strength-to-weight ratio is very important in cycling, especially if you’ll be climbing any hills.
If you’re strong but heavy, you’ll struggle.
At the same time, if dieting has made you weak, you’ll struggle even more.
Let’s investigate ways to boost your strength and ways to reduce your weight.
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I want to share a plan that outlines EXACTLY what I’ve done to drop weight AND boost my power and endurance without giving up food or excessive training.
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Boosting Cycling Strength
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Losing Weight
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How to Train with a Power Meter 13 Mar 2020 1:45 AM (5 years ago)
So you just spent loads of money on a power meter. Now comes the fun part – learning how to use it!
Measuring power
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Why is a typical 8 minute VO2Max test misleading in regards to progress?
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Is your threshold the same on flat roads as it is in the hills?
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Types of cycling power meters
You might have a power meter on your cranks, in your pedals, or in your rear wheel. Regardless of the placement, you’ll incorporate the data into your training the same way.
How do I measure power without a power meter?
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What about Strava?
Is Strava’s power curve accurate?
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Cycling training with a power meter
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