Archives
Topics
Looks like the UCI will be governing masters world championships in the near future according to this article from cyclingnews.com and straight from the UCI website. For all amateurs there will be an age group world championship now. I’ll keep abreast of this and post more as more news is available.
Marc
The following is a quick, yet strenuous, workout by Dr. Andrew Coggan that takes about 1 hour to do. It’s a great workout to do on the trainer.
The following is taken from the Google Groups Wattage forum that Dr. Coggan posted on:
” Well, I wouldn’t necessarily recommend copying what I’m doing…unless
of course you also now have a 6 wk old daughter! 
Seriously, the best season I’ve had in recent years followed a winter
during which I did the following ‘90/90’90‘ workout 3 d/wk:
5 min w/u
20 min @ 275 W
5 min easy
5 min @ 325 W
2.5 min easy
5 min @ 325 W
2.5 min easy
0.5 min at 500 W
2 min easy
0.5 min at 500 W
2 min easy
0.5 min at 500 W
2 min easy
0.5 min at 500 W
2.5 min easy
5 min warm-down
The ‘90/90/90‘ refers to the fact that (almost by chance) the powers
used were about 90% of the best that I could produce for that duration
when at peak fitness. That made the session challenging enough that I
didn’t lose too much fitness over the winter, but not so hard that I
ever dreaded the workout or burned out from doing it “.
Enjoy!
Marc
Wow! Time fly’s by. I’ve been meaning to get this information out to you sooner. On Oct 13 I attended a 5 day summit in Colorado Springs, Co. at
the U. S. Olympic Training Center. This summit is a chance for coaches to meet and share knowledge and provides information from experts in the field of cycling.
I was unfortunate enough to miss the first evening’s presentation, Challenges Facing Coaches, due to work obligations. On Thursday the first presentation was given by Istvan Balyi on long term athlete development. Istvan is a world renowned coaching educator and his series on Long-term Athlete Development (LTAD) and periodization have been published in Australia, Canada, the United States and the United Kingdom. Long term athlete development involves optimal training, competition and recovery programming with relation to biological development and maturation. Basically, Istvan talked about athlete development and how to align and integrate the process from early age through maturation.
The second presentation that afternoon was given by Kirsten Peterson, PhD. She is a sport and performance psychologist and has served as USOC staff psychologist. Dr. Peterson’s talk focused on enhancing coach-athlete communication through increasing self-understanding and how this understanding of your own personality impacts how you perceive and interpret the communication of your athletes. She also discussed the concept of learning styles, how those can impact your ability to coach more or less effectively, and how to integrate this understanding into your coaching practice.
This was day one and for now I’ll leave it at that. I’ll post about the other 3 days in the near future.
Marc
Posted by Marc Walter as general, News, Rightway Coaching Services at 12:49 PM MST
I was just reading a Pez Cycling post on Eroica riding. Really reminds me of the past years of riding gravel in the winter for me. Before there was a trail system in Omaha, riding on the dikes in the off season was a blast. Portaging across sewer drains and through cornfields to cross a creek made riding the dike system quite challenging.
It’s that time of the year for me. Back to the gravel and building base at ~.65 of threshold power. Eight and half hrs riding the cross bike this weekend. More like 5 hrs gravel and 3.5 pavement. I love training in that wind. I take the pavement back with the wind to work on leg speed and Hwy 77 is just right for maintaining a high cadence. Fairly flat. This weekend there was some leg speed happening with 20-30 mph winds. That’s an easy 30-34 mph on a bike. Not so easy on a cross bike with 46×12 gears. Getting used to spinning at 115+ takes me about 15 min after the gravel grind into the wind.
After all is said and done, gravel has it’s place in the winter training sessions. Getting into the loose stuff promotes bike handling technique. Also, jump back on that pavement to keep yourself refreshed about riding smooth.
Marc
Posted by Marc Walter as periodization, power, Technique, Training at 9:38 AM MST
