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!
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whareagle
17:48

Thank you Semipro Cycling!!!

resized group image http://semiprocycling.com/indoor-group-training-richard-wharton

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cyclingcenterdallas
12:13

A Weekend With RaceDay Apollo Co-Developer David Tilbury-Davis

A couple of weekends ago, our White Rock Lake studio was honored to host one of the two partners for some very powerful cycling and triathlon training and analysis software, David Tilbury-Davis. Mr. Davis is a triathlon coach with the British Triathlon Union (BTU), and will be relocating from his base in Spain to a new location outside of Houston this year. He came to Dallas to explain to an elite crew of coaches, what RaceDay Apollo is, and what it can do for the coach and the athlete. Read More

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cyclingcenterdallas
10:07

“How can I improve, Rich?”

Here in North Texas, rally season is in full swing, after what ended up becoming a weird, wet, and mostly colder spring that kept more riders inside than outside enjoying the rides. Now, I'm all for indoor training, but let's face it – we do what we do indoors two or three times a week, so that we can enjoy ourselves more fully outdoors when the weather is good. After what seems like a pretty mediocre first half of the cycling season for me, things in the past two weeks have been looking up, and my form is actually coming along pretty well. I'm proud of my strong rides in the last two rallies, and this is where the theme of today's title comes from. Here I am, almost 40, riding at the front of the pack, taking solid pulls, shedding weaker riders, and finishing strong, on what may be about SIX HOURS A WEEK of training. Maybe. Yet after the rides, when the top 10 or 20 of us are reliving the ride, recovering with drinks and food, and watching other cyclists come through the finish line, I am always approached by other cyclists with the perpetual question... “How can I get better at this?” It's a loaded question, and it can NOT be answered easily. But the simplest answer is the one that I'll borrow from Eddy Merckx, and will also augment. “Ride Lots” and “Train Smart”. The development of a cyclist mimics the growth curve of a human being... It resembles a lazy “S”. It's concave-curvilinear from birth through early adolescence, when it sort of flattens out, and then it becomes convex-curvilinear, where it starts to trend toward a flat horizon. The limitations of the curve are based on three things: age, the time limitations you place on yourself for training, and experience. Talent is also in there as well, though it's hard to measure when you need to focus on the previous three issues. Most of the people that come to me are older (above 35), have less experience, and really don't have that much time to train, given the mix of career and family obligations. “Ride Lots” becomes “Ride When You Can”, and that leaves us with the effort where I can help... “Train Smart”. Training Smart means that cyclists who want to improve need to go through systematic, dedicated, perpetual adaptation to higher intensities of cycling. In my studio, we use Wattage to measure that intensity. We use CompuTrainers and ErgVideos to give cyclists a 12 week protocol of Progression, hitting specific energy systems that improve specific aspects of cycling's demands. Cyclists go through 4-to-6-week “Meso-Cycles” where they will be challenged on one specific energy system in which they'll be optimizing their performance. Then, we test to see if it has led to a specific result, and change to a different energy system, on a different Meso-Cycle. Progression in intensity continues until the end of the Period, which is where we back off slightly, re-test, and then once again shift modes. Cyclists who use this protocol, show up for every class, warm up properly, come with the right attitude, pre-workout and mid-workout fueling strategy, and GIVE IT ALL in the time allotted, will see results in the following four areas of cycling demands. Stamina – Stamina is perhaps the most critical of all the values by which a cyclist can gauge improvement. Stamina means that you have the ability to ride further, longer, and stronger. Hills don't leave you exhausted. You don't bonk on longer rides. Think of Stamina as being the model by which your speed and efficiency both increase. Gaining Stamina is all about holding a steady pace at a moderately hard effort. Your rides get longer, if not necessarily faster. Speed – Speed is all about improving Stamina while also learning how to react to terrain and other riders' actions more quickly. Speed is about finding the right gear, at the right time, and pedaling early enough to get over terrain, or to bridge to the natural separations that occur in a group ride, with enough subtlety that it is barely noticeable. Speed is about being fluid. Speed is a reactionary response to a perceived demand. Strength – It's hard to define the concept behind “He's a Strong Rider”. Strong Riders mix Speed and Stamina to 'crack the whip' and tax their legs, lungs, and heart so that THEY dictate the terms to the terrain, the wind, and the pack, if they're riding in one. “Strong” riders are efficient, but they're also able to recover more quickly from hard efforts, or repeated hard efforts. They also derive strength from mental development, which is equally crucial. At the Cycling Center of Dallas, riders develop both physical and mental strength from workouts via the shorter, sharper intevals that we go through in certain meso-cycles, and the different (and decreasing) recoveries that they get in between those intervals. Skill – Skill is something that is mostly developed through experience, both indoors and out, but indoors, experience is gained from knowing just how hard an effort is, what cadence is best for that effort, and what it will do for the rest of the ride. I always tell my clients - “It's not the fact that you can do one, single effort at a certain wattage output. It's the fact that you can string together multiple efforts at a lower wattage that will help you define your improvement as a cyclist.” We'll talk more about meso-cycles and the “Four S's” in later posts, but for now, think about this – If you're a professional in a career outside of cycling, and you enjoy the sport for recreational purposes, but you feel you have room to improve, “Train Smart” is your best option. At the Cycling Center of Dallas, you'll be challenged every session, on a proven plan, and will continue to see improvements in your capabilities as a cyclist, through fitness, and fun!

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cyclingcenterdallas
10:46

How to best perform your FTP Time Trial

[caption id="attachment_62" align="alignnone" width="300" caption="Prep for the Test, then Ace it!"]Prep for the Test, then Ace it![/caption] The ErgVideo FTP Time Trial is a test that is used here at the Cycling Center to determine your "Functional Threshold Power", or FTP. Functional Threshold is best described as the Average Power that you can sustain for 60 minutes. However, since we usually don't have the full 90 minutes that would be required for such a test (60 minutes plus a 26 minute warmup, give or take), we usually use the 20-minute test, and then make the assumption that the 60-minute power would be 95% of this 20-minute average. But part of the test is actually knowing HOW to take the test. This link from Hunters Moon at an English website called "Flamme Rouge", provides an EXCELLENT description of just how, and how NOT to perform a time trial. Check it out. http://www.flammerouge.je/content/3_factsheets/constant/ttstrat.htm

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cyclingcenterdallas
15:10

More results from LT test, Week 5

D.R. - 144 to 154 (+6%) M.B. - 196 to 243 (+19%!!!) B.D. - 94 to 142 (+33%!!!!) E.H. - 162 to 172 (+6%) There were 1 or 2 people in each class that experienced flatlines or drops, and honestly, that's normal. No one can go 100% or experience incredible gains all the time. And those who had the most gains, well, had the most to gain. We won't see gains like this all the time, and for the more experienced cyclists, 1-2% is quite satisfactory. For older cyclists, just holding on to the new numbers can in itself be a feat. But no one is losing watts, and dimes to donuts, those with flat efforts or lower values can certainly come back and get even stronger over the next six weeks. I may actually re-test them in two weeks, just to make sure the efforts that flatlined were a fluke.

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cyclingcenterdallas
23:14

Hills, break them up, or break yourself down trying.

Every time I hit hills on the CompuTrainer, I'm reminded of that great poem about "John Henry and His Hammer". No matter how hard you try, you usually end up dead, and the hammer is still on the bike, or on the floor in the form of sweat and tears. But I KNOW they're working. They hammer your legs. They hammer your mind. They hammer your heart. And THESE hills. THESE Gatineau Park Redux Hills. Man, they are KILLERS. They start right at 95%, then slowly creep up to about 105-107% over about 2 minutes. Then, the last minute, they rise up to the 120's and 130's. Your heart rate is soaring. Your cadence is slowly dropping. You're fighting for breath, for speed, and for that last pedal stroke that will help you get THAT MUCH CLOSER to the finish.... But for me, tonight, it wasn't meant to be. Bam. I had to drop the numbers and.... Wait. Let's look at the numbers. My normal threshold is, what, 275, and this hill was at... 310???? 310???? GOOD LORD NO WONDER it sucked. But hey - you spent THAT MUCH MORE TIME at or above Threshold, and you held on longer each hill, and when you noticed that the Threshold was at 310, you dropped it to 290 and you actually made it over some hills, and... Not a bad workout! HEY! Cool! Never woulda thunk it! The morning classes are going to LOVE THIS PROGRAM!

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cyclingcenterdallas
20:17

Pairing up with a Training Buddy

There's something wonderful about pairs. I'm talking about pairs of cyclists, who are fairly evenly matched, usually in terms of performance, but also in terms of age, ability, experience, family and career track. I hate to admit this, but I purposely put people like that side-by-side, so that they can push themselves and each other to limits that would otherwise be completely dependent upon solo efforts. My psych 101 classes taught me that two people pulling a rope against each other will pull at 105% or more of the effort they would use to pull the rope against a machine or an inanimate object. So getting people who are naturally competitive, and putting them side-by-side, so that they can see each other out of the corner of their eyes, maybe even bump elbows, see the numbers in context, and even sweat on each other, can really bring out the best in people. Thursday night's class had two pairs of cyclists who fit this category. A pair of young women, teammates, one more experienced in indoor cycling than the other, but both of roughly the same age, and from similar backgrounds in the sport. The other pair were Masters men, one with gobs of experience, the other with an incredible zeal for the performance that he has gained and the fitness he has seen in the last several months. I paired these 4 folks together, male & female, and watched the sparks fly. The interval session was again sort of a non-traditional workout for December. We did 21 separate sprint intervals, most of them about 15 seconds long at 200% of threshold. I made SURE that the athletes did not start pedaling hard until they had met the beginning of the slope of the wattage load, and then they were better able to keep the pedaling below 25mph. The workout was teh extension of the technique protocol, and it placed emphasis on anaerobic power, sustained slightly longer than the 6-8 seconds that your ATP system is in use. But in this case, the power doesn't let up - instead, you tend to start losing speed. In the Real World, the power will drop, while speed will stay about the same, but by then, the race is usually decided. In any case, this was a great opportunity for those paired riders to work together, as well as against each other, and push themselves to the limits. The result was a fantastic workout that left all four riders sort of whimpering in the corner, but completely satisfied that they had exceeded everyone's expectations - their own, their 'buddy's, and their coach.... I'm convinced that this type of workout, while effective, is more effective in a group setting, and even more effective when the athletes are familiar with each other. I think we'll see these guys & gals continue to excel. It'll bear fruit this Spring, just wait, be consistent, and be patient. See ya'll on Sunday!

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cyclingcenterdallas
21:04

Less of a lung and leg buster, more of a technique class

Tonight's class was more about technique than actual suffering, though it did generate a healthy amount of that, and it also got plenty of stress out of anyone's system who applied themselves. There were no participants who shirked their duty. The protocol for the workout was multiple 15 second, and later 20 second intervals at 200% of Threshold, with about 1:45 recoveries. The workout proved to be plenty difficult, but it was more about how to get and hold a high wattage and cadence for a decently long period of time, without compromising in terms of speed or cadence. I got a late start, and missed one interval, but the most important thing that I discovered was that if you started pedaling right when the slope of the interval began, you were good to hold at least 110 rpm and not get any wheel slip when the interval hit 200%. However, holding on for the full 15 to 17 seconds (it varied slightly each time, to keep you on your toes), was really, really difficult. Everyone in the class commented on how they were cross-eyed by the end of each interval, and the recoveries from each extended out slightly longer each tme. We were all glad they were over. But again, this is the type of workout that I believe we'll see more often in the spring. It mimics the type of road racing around here - flat with lots of jumps and attacks where you have got to accelerate, recover, and try it again. I'm going to have the Thursday AM crew do their Tuesday workout, the 60-60's, since they missed it due to the weather and my cancellation policy. We'll see what they have to say after they're done.

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cyclingcenterdallas
22:51

How do you get 9 riders on an 8 rider Setup?

Well, you don't. BUT, with a little help from a friend with a fluid trainer, you can get 9 riders to perform a workout, even if only 8 are plugged in, so to speak. This evening was fun. Gary and Michael were duking it out, as usual, while Kelly poked and prodded Chris to gut up and do some hefty watts. Ben was in back, on his own, but certainly working, while Amy and Larry pushed and ground their way through the session. Dorothy? Well, let's just say that Dorothy was routinely seeing things from the inside of her heart, and outside on the power meter, that she'd never seen before, or nearly as often, and Katie, while a victim of some technical difficulties, made do with a series of do-it-yourself intervals that stressed her system just as hard as those who were on the grid. I need to get unit 8 worked on or replaced. Could it be the COM PORT? Wow, never thought of that.... I'll see if I can do anything with it, but I have a backup just in case. More intervals tomorrow night.

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cyclingcenterdallas
11:54

Monday Night - bad weather? NO PROBLEM!

Monday night in Dallas was sleety, icy, cold, and... it was PERFECT WEATHER for an indoor training session! Four hardy classmates braved the weather and rush hour to get on their bikes and dip puddles on the floor as we went through some early-off-seaon Anaerobic intervals. The workout was simple.... One set of 27 60-second intervals at 122% with 60-second recoveries. All on, or all off. Another lung-buster. Sure, the first few were fine. The middle ones, not so bad, but felt. It was the last 10 or 8 or so that REALLLY got your attention. You see, these intervals play with your metabolic and recovery system like nobody's business. Every minute of effort, the first 20-25 seconds, your body is ramping up to meet the oxygen needs of the muscles, and to purge the byproducts of muscle contraction, and recycle the energy. But the last 20 seconds, you're fighting a losing battle. You're producing more byproduct than you can metabolize, and your body is trying desperately to regulate its' acidity by purging Co2 through the lungs. Then, when the interval is over, your body STILL has to purge that Co2 to get back to homeostasis. So everything is delayed-reaction. You don't start feeling normal again until 30 seconds in to the recovery, and you don't start getting desperate until thirty seconds in to the interval. The trick to these is training the body to recover as quickly as possible - the watts per interval are not as important. These are great race duplicators, they do wonders for your Vo2Max, and we'll be seeing a lot of these in January's sessions.

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