Cycling Center Dallas Blog
Cycling Center Dallas Blog
Here we talk about all things cycling - training, wattage, group rides, bike rallies, triathlons, weather, coaching, coaches, nutrition, ponderings, musings, and equipment! If you have a topic or a question, send us a note and we'll try to answer for you!
(18) #aeroiseverything (1) #bikemart (1) #CCD (1) #CoachWharton (1) #computrainer (1) #computraining (1) #CycleDallas (1) #cycling (1) #CyclingCenterDallas (3) #cyclingclass (1) #ftdavis (1) #iambikemart (1) #iamrbm (1) #knowyournumbers (2) #leavewithnothingleft (5) #numbersdontlie (2) #trainwithpower (1) % Gain (9) % improvement (9) 15 seconds (2) 2010 (3) 60-60's (3) 75080 (4) 75218 (3) 75228 (2) 75240 (1) 75248 (1) AC (1) action = reaction (1) Adapting to Altitude (1) aero helmet (1) aerobic power (1) aerodynamics (1) Aledo (1) Aledo Ride for Heroes (1) Alexis Penn (1) Almond Milk (2) Alpe d'Huez (1) Alpine Texas (1) Anaerobic Conditioning (7) Anaerobic Work Capacity (3) Ardmore (1) Armando Mastracci (1) Athlete Update (8) AWC (2) bands (1) Baron Biosystems (2) Beat the heat (1) Best Bike Fit (1) bicycle (7) Bicycle Aerodynamics (1) Bicycle Coach (1) Bicycle Education (2) Bicycle Fit (1) Bicycle Rally (2) Bicycle-Stuff (1) bicycle-stuff.com (1) Bicycles (3) bicycling (20) Bike (3) bike adventures (1) Bike Coach (19) Bike Coach Dallas (1) Bike Critic (1) Bike Mart (6) Bike Rally (2) Bike Rally Results (4) Bike Ride (2) bike score (1) bike tire pressure (1) Bike travel (1) BikeMart (4) BikeMS (2) Biking (2) bone heath (1) Bonk Breakers (1) Boulder Park (1) Brian Terrell (1) Buddy Training (5) Cadence (3) Calibrating a CompuTrainer (1) Cambridge (1) Cambridge Triathlon (1) Camelback (1) Camelbak (2) Camp (1) Campagnolo (1) Campbell Road (1) cancellation (1) cardio (1) Casa Linda (1) CCD (2) Cervelo (2) Changing Gears (1) Classes (9) climbing (1) Coach Christenson (1) Coach Craig Fulk (1) Coach Kurt (5) Coach RIchard Wharton (13) Coach Tracy Christenson (1) Coach Wharton (56) coaches (1) coaching (1) Coit Road (1) Coldblack (2) collarbone (1) CompuTrainer (28) CompuTrainer Calibration (1) Connect IQ (1) Core cycling (1) Core function (1) Core stability (1) Core Training (1) Cornering (1) Cornering on a bike (1) Craig Fulk (3) cramping (1) Crit Simulations (1) Critical Power (4) Critical Power Testing (1) Cycle Dallas (4) cycling (54) cycling adventures (1) Cycling and Resistance Training (7) Cycling and Technology (1) Cycling Cadence (1) Cycling Center Dallas (81) Cycling Center of Dallas (2) Cycling Challenge (1) Cycling Class (2) Cycling Coach (16) Cycling Dallas (2) Cycling dehydration (1) Cycling energy management (1) Cycling Equipment recommendations (1) Cycling Fatigue (1) Cycling Hydration (1) Cycling In Dallas (2) Cycling Monk (1) Cycling Posture (6) Cycling Posture Analysis (1) Cycling Power (1) Cycling Power Lab (1) cycling recovery (2) cycling rehydration (1) cycling resistance training (1) cycling rpm (1) Cycling Savvy (2) Cycling Scoliosis (1) Cycling Tips (16) cycling training (2) Cycling Zen (1) CyclingPowerLab.com (1) CyclingSavvy (2) Cyclist Education (1) Dallas (2) Dallas Bike Coach (1) Dallas Bike Coach. (1) Dallas Cycling (4) Dallas Cycling Center (1) Dan Driscoll (1) David Lopez (1) David Rothgeb (1) David Tilbury-Davis (1) Dean Markham (1) Descending (1) Detailed video (1) Dex Tooke (1) DORBA (1) Dorothy Zarbo (1) Drew Hartman (1) Dynamic Bike Fit (2) Earbuds (1) Earbuds While Cycling (1) Emily Penn (1) Energy (1) ErgVideo (12) faster (1) fitness (10) flexibility (1) Friedrich's Ataxia (1) Frisco Cycling Club (1) Ft. Davis (2) FTP (3) Functional Movement (1) Functional Threshold Power (3) Garland Road (2) Garmin (1) Garmin 1000 (1) getting fit (1) Glen Rose (1) Goal Setting (1) Greater Dallas Bicyclists (1) Group Rides (1) Hammerfest (2) Heat (1) HH100 (1) Hills (1) Hip pain and cycling (1) Holistic Training (1) Hotter 'n Hell (1) Hotter 'n Hell Hundred (1) How to Calibrate a CompuTrainer (1) Hydration (3) ice back (1) IF (Intensity Factor) (3) improving power (1) in home (2) Incline (1) Incline Training (1) indoor cycling (2) Intensity (1) intervals (12) Jack Mott (1) Justine Viera (5) KiloJoules (2) Kiwanis (1) KookaBurra Bird Shop (2) Kurt Chacon (4) Kyle Keeter (1) Kyphosis (1) Lajitas (1) Lancaster (2) Lancaster Rally (2) Lane Control (1) Lane positioning (1) Le Tour (1) Leave With Nothing Left (3) LeaveWithNothingLeft (2) long climbs (1) Long Rides (1) Lordosis (1) losing weight (1) Louis Garneau (1) make up classes (1) Make-Up Class (1) Matrix (3) Maximal Power Available (1) Maximum Power Available (1) Meso-Cycle (1) Mesocycle (1) Michelle Beckley (1) mineral wells (1) Mirage (3) Mitochondria (1) mobility (1) Morphology (1) Mountain Biking (1) Moxy (7) Moxy Monitor (4) Moxy Muscle Oxygen Sensor (1) Moxy Sensor (1) MS150 (2) Mt. Locke (1) Muenster Rally (1) MultiRider (9) Muscle Oxygen (1) Muscle Oxygen Saturation (1) NBS Nutrition (1) Newton (1) Newton's Third Law (1) No Country for Old Men (1) north texas (1) North Texas Cycling (1) Nutrition (2) Nutrition Coach (1) OBC (1) Oklahoma (1) Oklahoma Cycling (1) Online Bike Coach (18) Online Coaching (1) Onlinebikecoach (1) Optimal Chainring Position (1) Osmo (3) Osmo Acute Recovery (1) Osmo Nutrition (2) osteopenia (1) osteoporosis (2) PACC (1) Paluxy Pedal (2) Parable (1) Paul Brown (1) Paul Smeulders (6) Pavel Kolar (1) Pedal Stroke (1) Pedal Stroke Analysis (2) Pedaling with one leg (1) Performance Cycling Instruction (12) PerfPro (14) PerfPro Analyzer (3) PerfPro Studio (11) Periodization (5) PerPro Studio (1) Personal Training (16) Plano Bicycling Association (2) Plano Cycling (1) post-ride recovery (1) Postural Analysis (1) Postural Assessment Cycling (1) posture (1) Posture Analysis (1) Posture Analysis Cycling (1) power (4) Power Meter (4) Power2Max (2) powertap (1) Pre-Season (3) Preparation for Elevation (1) Progression (6) Proper Bike Fit (1) Proper Warm Up (1) Q Ring (1) Q Rings (1) Quarq (3) Quarter (4) QXL (1) QXL Ring (1) RaceDay (1) RaceDay Analyzer (1) RaceDay Apollo (2) RacerMate (1) RBM (1) Reagent Strips (1) recovery (4) recumbent tricycle (1) Red Zone Fitness (1) redzonefitness (1) Relative Power (2) Resistance Training (6) resistance training and cycling (1) Resistance Training for Cyclists (1) Resmed S+ (1) Retul (2) Retul Muve (1) Richard Wharton (59) Richardson (6) Richardson Bike Mart (8) richardson location (1) Ride With GPS (1) RideWithGPS (2) ridewithgps.com (1) Riding in Dallas (1) Riding in Texas (1) Riding in the wind (1) rip trainer (1) RM1 (1) Rotor (1) Rotor Componentes Rotor 2InPower (1) Rotor Components (1) Rotor InPower (1) Rotor Power Meter (1) Rotor USA (1) RRC (1) Saturated Muscle Oxygen (2) Saturated Muscle Oxygen at Altitude (1) Scheduling (8) Shimano (1) Shindo Salvo (1) Singletrack (1) Skiba (2) Skiba Scores (1) Skill (1) Sleep Quality (1) Slope (1) SMART acronym (1) SmO2 (4) Somervell County (1) Specialized (1) Speed (1) SPIN (1) Spin Scan (1) SpinScan (1) Sprint Intervals (2) Sprinting (1) Sprints (1) SRAM (1) SRM (1) Stacy Sims (2) Stamina (1) Steve Elliott (1) Strength (1) strength training (6) stress (1) stretching (1) summer (1) summer heat (1) Suspension Training (3) Terlingua (1) Texas (2) Texas Cycling (1) Texas Heat (1) Texas Time Trials (1) ThB (3) Threshold (4) Threshold Power (8) Threshold Test (5) Threshold Wattage (1) Time Trial (1) Tin Butt (1) Tips (1) Tips for Cycling (2) Tire Pressure (1) TMBRA (1) Tom Anhalt (1) Total Hemoglobin (3) Tour de France (9) Tracy Christenson (8) train with power (2) Training (17) training peaks (1) training stress (1) Training With Critical Power (1) Training With Power (6) Training With W' (1) Training with wattage (6) Training with watts (3) Travel (1) travel fitness (1) Trek (1) triathlete (1) Triathlon (3) Triathlon training (1) Tricycle (1) TRX (7) TSS (1) TXBRA (1) Ultra Cycling (2) UMCA (1) Urban Cycling (1) USA Cycling (1) Vo2 (1) vo2 max (1) Vo2Max (9) W Prime (1) W' (2) wahoo kickr (1) Warming Up (1) Warmup (1) watt meter (1) wattage (30) Wattage Training (26) Watts (16) Watts per Kilogram (2) Weather (5) weight loss (4) weight training (1) weight training for cyclists (1) Wharton (3) White Rock Lake (2) Women's Coaching (1) Women's Racing (1) Women's Road Racing (1) Workout Description (10) Workout Review (10) workouts (2) Wunderground.com (1) XC mtb (1) Xert (4) Xert Online (2) Xertonline (2) YMCA (1) YouTube (1) Zen Cycling (1) Zone 4 (1) Zone 6 (1) Zone 7 (1)
Tracy
10:10

Why your day job is hurting your cycling training (and how to fix it)

guyatdesk


If any of these describe your lifestyle, this blog is for you:
  • If you are a working professional with a demanding job that requires a lot of time at a desk
  • You travel a lot for work.
  • You spend a lot of time driving for either work or family obligations.

One of the most common issues I see with working professionals who are also amateur or recreational athletes is the negative effects on posture that they bring into their training. 

Here is an example:

Jim came into the Cycling Center Dallas studio the other day to start training. He is a recreational
cyclist who wants to be able to ride with his favorite groups, but also wants to look good, get some muscle tone, and not have to worry about tweaking something in his spine, which sometimes holds him back.  He is a working professionalbadbikeposition and work demands often take away his training time.  He is very serious about his career and usually ends up spending A LOT of time at his desk. 

Long hours at the computer and in a car have left obvious marks on his posture.  Tight shoulders, tight chest muscles, a lack of mobility in the upper spine…i
t could be any one of those or all of them.  At this point it doesn’t really matter, because whatever is causing it, the effects on his movement are going be the same.  

We spent several sessions addressing this issue by working on corrective movements throughout his workouts and/or after his workouts. I also gave him a couple of quick and easy, specific stretches to do at home. Within a few weeks, his range of motion and posture were noticeably better.  He was more aware of it, and his positioning looked better on the bike.  He also remarked that the pain he felt in his neck and shoulders during the last half of long rides was significantly lower.  He was definitely ecstatic about his progress and results after our sessions.

If you have tightness in your shoulders, torso or back, it could be affecting your training.

 



Try this test at home:markshouldertestnormalrtarmup

1.  Stand tall with your arms loose at your side

2.  Make a fist in each hand, and in one motion place your right hand over your head and down your back as far as possible.  At the same time, take your left fist up your back as far as possible like this image shows:

3.  Have someone take a photo of your hands behind you (if you don’t have anyone to take the pic, set up your phone to take a video and then replay, pause and take a screen shot).

4.  Switch hands and repeat, with the left arm up top, and right arm down below.

 



Now….look at the pics of both sides.  What do you see?  markshouldertestwide

If both fists only have a small amount of distance between them and are pretty equal in that distance.  You probably don’t have anything to worry about. 

If there is a large gap between the fists, like this image shows, you probably have either tight shoulders, tight chest muscles, or you are lacking mobility in the upper part of your spine. It could also be “all of the above.”  All of these are limiters to both performance and everyday quality movement.






If you see there is a difference in the distances between your first and second image, like this....You not only have tightness and mobility deficiencies, you also have an asymmetry between the sides 
markshouldertestnormalrtarmupwithlineof your bodymarkshouldertestwidewithline.  Asymmetries are bad.   They cause bad things to happen because one side of the body is having to keep up with the other, even though it’s at a disadvantage.  This causes compensatory movement patterns and unequal forces on that body.  Which often leads to additional imbalances and increased risk of injury.

Tight muscles in the chest and back, or a lack of mobility in the upper spine (or both), can negatively affect your bike position, and if you are a triathlete, your run and walk mechanics, and extension in your swim stroke.  If you have imbalances mobility and flexibility.

This type of posture could also result in decreased aerobic capacity throughout any activities you do.  Think about it… is it easier to breathe when you are hunched over, or standing up tall, allowing the expansion of the diaphragm?


How to Fix It

If you find you are not able to get your fists anywhere close to each other, or there is a large difference in the range of motion between sides, don’t worry, there are things you can do to start correcting this. Depending on the severity, and the ultimate causes of your lack of mobility and tightness, you may need a more extensive corrective program, but here are a few stretches and exercises to get you started.  
 
The first 2 stretches are for chest and shoulders.  I think the pics speak for themselves on showing what you need to do.   The last stretch is awesome and I feel most people need to perform it, so I will give that one some special attention.

Chest stretch:
Hold about 30 seconds
sbcheststretch
This will lengthen and increase flexibility of the muscles in the front of your shoulders and chest.

 
Shoulder stretch:
Repeat 20-30 seconds each side
 
behindthebackshoulderstretch

This will work the shoulder muscles through both and internal and external rotation.


 

 

Thoracic spine stretch:

Tight shoulders may not be the cause of a round back and shoulders.

If you have poor mobility in your thoracic spine (upper back), you are forcing the surrounding areas to take up the slack in that area and perform duties they were not meant to do.  This creates harmful compensations. 

Below is a great stretch for the Thoracic spine. Try this one after long rides or a long day at the office. It will probably feel unbelievably amazing!

1. Lay on on your right side with your left leg bent and slightly forward of the right leg’s knee, and resting on a foam roller (use a rolled up towel, or any kind of block if you don’t have a roller).

2. With your left hand, reach across to the gap between your left hip and elbow. Place that hand on the rib-cage. Then, twist gently back toward the floor with the left shoulder. Keep your left knee contacting the foam roller or towel.  

3. Attempt to get your shoulder blade of the left side as close to the floor as possible, and then extend the left arm out to the side.

4. Hold for 20-30 seconds and then repeat on the other side. 

tspinestretchme  tspinestretchmarkandtravis

Keep the knee on the roller.  This will make sure you are working the mobility in the upper spine, and not opening up the hip to get there.

 

Try these stretches either after workouts, on recovery days or after you have spent a lot of time seated.

See which ones feel the most challenging for you.  The odds are that this is also the one you need to do the most.  If you have an asymmetry, work the tighter side one or two more times.

And don’t push through pain. If any of the movements cause pain, back off how hard you are straining.  If you still find there is pain with movement, there may be another issue going on.

Although there are other areas of your body that tend to exhibit pain and tightness when you have to sit all day or have poor posture, I have found the Thoracic spine is one of the more common and easily corrected areas with cyclists whose daily activity is creating pain, which presents limitations on their cycling.

Stay tuned for more articles and posts, and contact me if you have any questions, need a more extensive program, or are interested in setting up a full functional movement screen and corrective exercise session.  my email is: tracy@cyclingcenterdallas.com

 

Creative and Functional Fitness Tools- Free 5 Part Email Course

Introduction and instruction on how to use methods such as Suspension Training, The Rip Trainer, and Elastic Resistance. Learn how to start using use each of these tools in any location to increase strength, stability, lose weight, or improve performance.



Tags:
Coach Wharton
12:37

21 Days, 21 Tips for Cycling in July! Day 5: Is Sprinting Really Worth It!?

Sprint
Sprinting on a bike is really fun, really exciting to watch... and really not terribly important for the recreational cyclist. That said - it's still something to practice, because it's a great way to improve your fitness, because it leads to more muscle and bone, a stronger heart, and improved economy when you're NOT sprinting.

Now, I'm NOT a sprinter, but I still train and coach short, intense intervals periodically, and here's how it's done.

Sprinting requires a lot of power, in an almost instant transition. A pedaling cyclist is using their aerobic system most of the time; sprinting requires that you use one of the simplest foundations of muscle contraction - the phosphagen system. It lasts between 2 and 15 seconds. Today's stage, for example, was about 13 seconds of incredible intensity, so the cyclists were literally 'Firing on all cylinders'.

First, remember - you should probably be at least somewhat fit, so call us if you have questions or doubt your ability. We'll work on other things first.

Second - WARM UP THOROUGHLY. Sprinting cold is asking for trouble. Spend at least 20 minutes warming up, increasing intensity and power, staying on top of your hydration, and keeping your carbohydrate stores topped off. A few pick-me-ups, or false sprints, where you just increase power output over 15-30 seconds in a steady rise, until you are breathing hard, and sweating a bit, will definitely help.

Third - cycling sprints on Television are rare, and usually occur at the END of an event. They're just too hard to replicate too often in a stage, or even over the course of three weeks. Do just a few, between 3 and 10 seconds, and make sure that you spend AT LEAST 3 minutes recovering, and HOPEFULLY more like 5. Professional sprinters can take up to THIRTY minutes between sprint efforts. It's just that taxing!

Fourth - Start in a gear that allows you to accelerate instantly. I usually begin in my big ring, but somewhere in the middle of my cassette. When my legs begin to spin out, I shift to a harder gear and attempt to spin out in that gear. If I'm lucky, I'll get one more shift before exhaustion sets in, and my power begins to drop.

Finally - if you're outdoors, BE SAFE. Sprinting for a sign on the road, or a painted line is one thing. Sprinting to beat a changing light or to get ahead of a train just is NOT worth it. Be safe, know the road ahead of you, keep your chin up and your eyes forward, and be prepared.

Sprinting is sort of like the candle on a cake. The mix is all chocolate and red velvet, the icing just pure, delicious sugar, and the candle, when lit, is something to wonder at.... and then quickly blow out! They're fun, they're hot, and they're VERY short-lived. The fitness gains include increased power output over longer periods of time, a higher metabolism, and the growth of muscle and bone, because of their intensity.

Thanks, and if you have any questions about this tip or your cycling, give us a call or just stop by before our evening classes!

Tags:
Coach Wharton
12:29

21 Days of the Tour de France, 21 Tips for Cycling in July! - ROUGH ROADS!!!

Cobbles
Can you believe it? We're only four days in to the Tour de France, and there's been enough drama and action for a month's worth of cycling!

It seems like the people that design the course every year, scheme of ways to challenge the cyclists and their teams, while providing incredible sights for tourists and the global audience. Today's section, with over 18 miles of roads built from cobblestones, will literally jar the handlebars out of a regular cyclist, and when the weather is poor, these roads are almost impassible.

Riding a bike out on the road is always a challenge. There's wind, weather, temperatures, traffic, and of course, construction zones. While we all wish for smooth asphalt, courteous drivers, and no debris, the fact is that this is rarely the case.

When you ride on rough roads, there are a few things you can do to make the ride a little easier.

First, take a little air out of your tires. Modern tires are so good that they can be ridden well below their maximum pressure, and a tire with some cushion can absorb a lot of impact and road buzz.

Second, ALWAYS wear gloves. Gloves help you ride with less strain, and most modern gloves absorb impact as well.

Third - keep your chin up, and look down the road. Usually, there are areas where motor vehicles have already rolled, and their weight has compressed the earth a little, under the areas of their tires. When you ride in the right or left wheel well, things definitely get smoother.

Fourth - this is one area where you MIGHT consider a lower cadence, if only to help you maintain some torque and balance.

Finally, if you encounter rough roads more often than not, consider riding a wider tire, or buying some wheels with wider rims. Modern racing wheels are actually getting wider, and modern tire recommendations are now down to below 100 psi for most cyclists, unless they're really big.

Thankfully, most modern roads don't use cobblestones or brick. Cities and States employ asphalt and concrete. But asphalt can be rough on the joints of a cyclist, and concrete can break up from weather. Ride aware, ride within your limits, and be prepared with good equipment and fitness.

Cycling on rough roads doesn't have to be a drag, or prevent you from exercising. They're just another skill you can award yourself when you've overcome their challenges, giving you more opportunity to ride when and where you want, for whatever reason!

Tags:
Coach Wharton
08:12

Information Overload? TMI? Are You Kidding?

Watts, Cadence, Heart Rate, Muscle Oxygen, Iron Count, Anaerobic Work Capacity, KiloJoules. ALL of it matters!

I've been accused of a lot of things, but when it comes to the collection, assessment, and conversion of data in to knowledge and coaching for cyclists, DON'T YOU DARE ACCUSE ME OF INFORMATION OVERLOAD!!! IT IS MY JOB, IT IS MY PASSION, IT IS MY EQUIPMENT, AND YOU GET THE BENEFIT OF USING AND LEARNING FROM IT IN YOUR EFFORTS TO BECOME A BETTER, STRONGER, MORE COMPETENT AND CONFIDENT CYCLIST. You don't have to be a PRO to get PROFESSIONAL TREATMENT and ATTENTION. I think a lot of the comments are masked envy, but everyone is welcome at my studios. You have to bring a beginner's mind (I certainly do, I'm not that smug), but for $25-30 per session, and 60-90 minutes per session, NO ONE can give you a better workout with more specific acute goals designed to help you accomplish a long-term goal. It boggles my mind that more people don't take advantage of it - YOU DO NOT NEED TO KNOW ANY OF THIS, OTHER THAN THE FACT THAT IT WILL HELP YOU BE A BETTER CYCLIST OR TRIATHLETE!!!!!!! AS THE ATHLETE, YOUR JOB IS TO PERCEIVE, THE COACH'S JOB IS TO ANALYZE AND PROVIDE POSITIVE REINFORCEMENT, AND ADJUST THE EFFORT TO PROVIDE A PROPER TRAINING DOSE. 

The result is looking back at where you have been, what you've accomplished, acutely and long-term, and realizing that anythings is possible. 

You doubt me? You hate me? You doubt yourself? I care. I give my life to caring about others. So comment, challenge, sound off, but unless you ENGAGE, you are NOT GROWING.

Tags:
Coach Wharton
09:47

Consistency, Consistency, Consistency! Do the Work, Reap the Rewards.

Dr. Alison Elmquist is one of our most CONSISTENT Clients at Cycling Center Dallas!

One of the most important themes in any training program is the commitment to consistency. As a coach, I see it every day. The cyclist that shows up, warms up, comes prepared to work, and perseveres through good days and bad, is the one who sees the benefits and improvements over time. 

Think about it - As much as I want people to show heart and display spirit when they come to the studios, it's the simple act of a routine that best determines outcomes. Too often we see people show up with great intentions, but over time, work, family, stress, fear of failure, and other mental blocks conspire to have them drop out over time. But those who are willing to sacrifice just 60-90 minutes at a time, and go through the routine, ideally at the same time and same location each week, begin to 'get it', mentally and physically. The body responds better when it begins a routine. Now, as you all know - plateaus DO happen. But it's honestly better to get to a plateau through a routine of work, than it is to plateau at lower level of performance, and WISH you were a stronger, faster, cyclist. 



The studios exist because they offer a venue that is Consistent in location, Consistent in the quality of coaching and expertise, and Consistent in the time schedule that can offer something to everyone. If you are a cyclist and you CANNOT make one of our scheduled time slots, then give us a call or send us a note. We're here to help you improve, be it your schedule or ours (as long as it's reasonable... Remember, we're up at 4am most mornings, so asking for a custom class at 10pm one night a week, while feasible, may not be reasonable, just sayin'.). Studies show that a cyclist training just six hours a week in a program of gently increasing intensity and duration of intervals, can lead to improvements in power output and Critical Power of 10% or more. 10% more power can mean up to 1mph for a recreational cyclist, or an extra hour of stamina out on the road. So think about consistency in your training plan, your venue for training, weather, time, atmosphere and the environment. Then think Cycling Center Dallas, and come visit.

Tags:
Coach Wharton
20:00

Listen to Your Heart, but WATCH Your WATTS!!!

Take a look at this chart. We've got a good workout from Paul Dybala, a client at the White Rock Lake location. What's interesting is that if you look at the red line, which displays heart rate, you'll see a minimal trend of rising intensity, but it sort of plateaus, both on range and max/min for each interval. However, if you look at the Watts, in light blue, well, it goes UP, and UP, and UP! But HR doesn't show you that. 

For decades, Heart Rate was viewed as the primary indicator of fitness. Zones were developed, based on good science, to indicate levels of intensity and fitness results. But with HR, intensity was just too vague to account for quantifiable values. Again - look at the chart. Heart rate range between intervals was pretty similar each time, and yet, wattage went up - significantly. Not even cadence changed all that much for the intervals themselves.... 

What does it all mean??? Well, for one thing... While you can get a good idea of your workout intensity from Heart Rate... you'll get a more acute sense of your work, with Wattage. Secondly - while Heart Rate Monitors can be purchased for around $50, Wattage meters, which WERE once in the stratosphere in terms of cost, continue to decline in price, while remaining both accurate and consistent. This image shows the successful merge between the Physics of Wattage, and the Physiology of Heart Rate. You can't have one without the other, but it's the Wattage that determines the success of your workout - with heart rate alone, you're just not getting the full picture. 

Stay tuned, though. Cycling Center Dallas is working with a MoxyMonitor, to measure Muscle Oxidation levels and Total Hemoglobin, which, when combined with wattage, will yield a TRULY complete picture of the cyclist, inside, and out, in real-time. 

Curious? Come by for a visit, or register at CyclingCenterDallas.com for your first class - it's free, and you'll leave smarter, and more driven, to achieve your fitness goals with us. I promise. 

Tags: