Wednesday, March 31, 2010
Continued interval training with Tabata intervals in the morning three times per week and weight training in the afternoons on the same days. Carmichael Training intervals in the afternoon three times per week on riding days, increased intensity of the workouts.
Stopped heavy weight training and started to concentrate on plyometrics and olympic lifts to convert strength into power (speed strength), started doing deep squats with lighter weights to shock the leg and butt muscles by doing 10 to 8 reps in the hypertrophy range, this adds to muscle confusion and stimulates growth. You can tell you are working harder because the sweat has increased.
FTP and sprint power have increased. Did a 30 second Sprint Power test, max power was 1,195 watts with average of 750 watts. Weight went down to 172 lbs and body fat went down to 15%, this is due to the increased intensity of the interval training workouts. Here again a good indication of hard work is increased sweat.
Did a 10 second sprint power test - 1,212 watts max.
Sunday, March 28, 2010
-Flexibility Toe Touch = +3 1/2" (no improvement)
-Vertical Jump Height = 22 inches (no improvement)
-Standing Long Jump = 7'-8" ( improved by 3 inches)
-Pull Ups = 22 ( improved by 7)
-Push Ups = 70 (improved by 8)
-Isometric Wall Sit = 4 min 5 secs (improved 1 min 35 secs)
-Crunches = 105 (improved by 5)
-3 min step test = pulse 178
after 1 min rest = pulse 153 (moderate improvement)
-Weight = 172 lbs
-Body fat = 15%
Today I did a VO2 max workout with a 30 second Sprint Power Test (similar to Wingate Power Test) at the end of workout as profile below shows. I was essentially fatigued before I did this Power Test, next time I will do the test when I am fresh, to hopefully achieve higher numbers.
Below is the Sprint Power Test results (similar to Wingate Power Test) - I achieved a maximum power of 1,195 watts and an average of 750 watts over the 30 second test. According to Joe Friel's Training Bible 3rd Edition, table 5.1 on page 55, those numbers give me a ranking of excellent for Senior Men. Mind you world class power output are in the ranges of 1,800 to 2,000 watts for this test. This test measures your ability to quickly generate force. The average watts number indicates your ability to tolerate lactic acid. I believe the Tabata intervals have helped me this early in the season to improve lactate threshold, and of course the weight training & plyometrics have helped with the ability to generate force.
Thursday, March 25, 2010
* Stage 1 - gather details about the individual
* Stage 2 - identify the fitness components to develop
* Stage 3 - identify appropriate tests to monitor fitness status
* Stage 4 - conduct a gap analysis
* Stage 5 - compile the program
* Stage 6 - monitor progress and adjust program
The first stage is to gather details about the individual:
* Reasons for wanting to get fit
* Current or recent injuries
* Health problems
* The sports they play and how often
* Their dislikes and likes with regards training
* What sports facilities they have access to - gym, sports centre etc.
Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.
The second stage is to determine what components of fitness they need to improve. This will depend upon what the individual wants to get fit for - to improve general fitness, get fit enough to play in the Saturday hockey league, run a local 5 km fun run or compete in next year's London Marathon.
Exercise scientists have identified nine elements that comprise the definition of fitness. The following lists each of the nine elements and an example of how they are used:
* Strength - the extent to which muscles can exert force by contracting against resistance (holding or restraining an object or person)
* Power - the ability to exert maximum muscular contraction instantly in an explosive burst of movements (Jumping or sprint starting)
* Agility - the ability to perform a series of explosive power movements in rapid succession in opposing directions (ZigZag running or cutting movements)
* Balance - the ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt)
* Flexibility - the ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (Executing a leg split)
* Local Muscle Endurance - a single muscle's ability to perform sustained work (Rowing or cycling)
* Cardiovascular Endurance - the heart's ability to deliver blood to working muscles and their ability to use it (Running long distances)
* Strength Endurance - a muscle's ability to perform a maximum contracture time after time (Continuous explosive rebounding through an entire basketball game)
* Coordination - the ability to integrate the above listed components so that effective movements are achieved
Of all the nine elements of fitness cardiac respiratory qualities are the most important to develop as they enhance all the other components of the conditioning equation. You will need to consider which of these elements are applicable to the individuals training program based on what it is they want to get fit for.
The next stage is to identify appropriate tests that can be used to initially determine the individual's level of fitness and then to monitor progress during the training. The Evaluation Test page identifies suitable tests for each of the fitness elements.
Identified test should be conducted and the results recorded.
We now know the individual's background, objectives and current level of fitness. We now need to conduct a gap analysis of the current fitness levels (from test results at stage 3) and target fitness levels (identified at stage 2). The results of this process will assist in the design of the training program so that each component of fitness is improved to the desired level.
The next stage is to prepare a training program using the results of the gap analysis and FITT principles.
* F - frequency - how often should the individual exercise?
* I - intensity - how hard should the individual exercise?
* T - time - how long should each session last?
* T - training activity - what exercise or training activity will help achieve the individual's fitness goals?
For frequency, intensity and time you should start at an easy level and increase gradually e.g. 10% increments. Aerobic training should last for 20 to 40 minutes. Strength work should last 15 to 30 minutes and comprise of 3 sessions a week with 48 hours recovery between sessions.
Plan the program in four week cycles where the workload in the first three weeks increase each week (easy, medium, hard) and the fourth week comprises of active recovery and tests to monitor training progress. The aim of the four week cycles is to:
# Build you up to a level of fitness (3 weeks)
# Test, recovery and adjustment of the training program (1 week)
# Build you up to higher level of fitness (3 weeks)
# Test, recovery and adjustment of the training program (1 week)
# Build you up to an even higher level of fitness (3 weeks)
# and so on
The tests used to assess the individual's initial level of fitness should be planned into week 4 of the program in order to monitor progress and effectiveness of the program. The test results can be used to adjust the program accordingly.
The program needs to last 12 to 16 weeks in order to see any real benefits and the planning (initial & subsequent adjustments) should be conducted with the individual so that they feel they own the program. This will ensure the program is enjoyable and convenient to do.
The program has now been agreed and the individual can undertake the program. Every 4 weeks meet and discuss with the individual:
* How the training has gone
* The test results
* Progress towards target fitness levels
* Adjustments to the training program
Wednesday, March 24, 2010
Kissena Velodrome Women's Beginner Clinic
When: Sunday, April 11 from 12:00 pm to 3:00 pm
Saturday, May 1, 2010
2010 Kissena Velodrome Opening Weekend
When: Saturday, May 1 at 1:00 pm until
Sunday, May 2 at 5:00 pm
Wednesday, May 5, 2010
2010 Kissena Twilight Series
When: Wednesday, May 5 at 6:30 pm until
Wednesday, August 25 at 6:30 pm
Sunday, May 9, 2010
Kissena Velodrome Women's Beginner Clinic
When: Sunday, May 9 from 12:00 pm to 3:00 pm
Sunday, June 6, 2010
Kissena Velodrome Women's Beginner Clinic
When: Sunday, June 6 from 12:00 pm to 3:00 pm
Sunday, June 27, 2010
Kissena International Track Omnium
When: Sunday, June 27 from 10:00 am to 2:00 pm
Friday, August 20, 2010
2010 Masters New York State Championships
When: Friday, August 20 at 6:00 pm until
Sunday, August 22 at 5:00 pm
Friday, August 27, 2010
2010 Elite New York State Track Championships
When: Friday, August 27 at 6:00 pm until
Sunday, August 29 at 5:00 pm
Labor Day 2010
Kissena Track Info
Sunday, March 21, 2010
Above is the layout of Floyd Bennett field today. History of Floyd Bennett Air Field
Today I went to scope out the course at Floyd Bennett Air Field. I have never ridden or raced at Floyd Bennett Air Field, but I have flown over it numerous times back in the 90s as a Private Pilot. I have taken off and landed on runways and taxied on taxiways, but I never thought I was going to ride a bicycle on them. The first thing that came to my mind today at Floyd - do I need to call air traffic control to get permission to cross the runways? Every thing seemed out of scale on a bicycle at Floyd since the runways and taxiways are wide. Above is what the runway at Farmingdale Airport in Long Island looked like on short final approach to land, during one of my flights in 2004. It certainly is a different perspective from the air. Fighting cross winds and head winds in an aircraft is sure different than fighting them on a bicycle - it was windy out at Floyd today.
Saturday, March 20, 2010
As I was driving to the gym this morning, I ran into Scot Savory in Ozone Park, Queens. He was on his way by bicycle to race at Floyd Bennett Field, 10 miles away. Picture above was taken at 9:23am and his race was scheduled to start at 10:00am. He not only made it in time for the race but he won.
6061 Signature aluminum track frame w/Reynolds aero tubeset and titanium dropouts
56cm top tube
56cm seat tube
Dura-Ace crankset 172.5
Dura-Ace bottom bracket 172.5
Reynolds Ouzo Pro full carbon aero fork
Ritchey Scuzzy Logic headset
Thompson Elite seat post
Flite TT saddle
140 mm stem
Nitto B123 steel bars 44cm c-c
Mavic CXP 30 warmup clincher wheels
Dura-Ace rear hub fixed/fixed
105 road front hub
I have a few combinations of chainring/cog-you can pick one.
Wednesday, March 17, 2010
I lead the company that developed Fitaide. It's really rewarding to see the app being used precisely for the intended purpose. Might interest you to know that Fitaide only displays net calories i.e. calories lost purely from activity. Many apps & programs tend to present 'gross calories' which includes your resting calorie burn during that period. We believe that showing net calories is more truthful and will push people into lifting their intensity, which would help them make the most of the time they spend being active.
Love to hear more of your experience using Fitaide and ways in which we could improve it!
Creators of Fitaide & Fitaide Lite
More info - Poscitech is a Bangalore based start-up engaged in creating mobile sensor-based applications to help users self-manage their health and improve their wellbeing. Focus areas include health and fitness, disease prevention and management of chronic conditions such as diabetes. Copyright (C) 2010 Poscitech. All Rights Reserved. Apple, the Apple logo, iPhone and iPod are registered trademarks of Apple Inc. in the U.S. and/or other countries.
How about developing an App which can measure force, acceleration, height and power such as in lifting weights or jumping similar to the Myotest Device here. Or incorporating such a feature in Fitaide?
Monday, March 15, 2010
1. Jermaine Burrowes, WS United, #13 1:21:17 (Guyana)
2. Lisban Quintero, CRCA/ Foundation, Fort Lee, NJ, #40 st
3. Doug Rapacholi, Team WAIS, Kutztown, PA, #43 st
4. Stephan Kincaid, CRCA/Empire Cycling Team p/b Northwave, Gilbertsville, PA, #28 st
5. Gavi Epstein, Champion System Racing/Cycles Gladiator, Englewood, NJ, #19 at :05
6. Neil Bezdek, Kissena, Brooklyn, NY, #8 :09
7. Amauri Perez, GS Mengoni, Jackson Heights, NY, #38 st
8. Euris Rafael Vidal Paulino, Champion System Racing/Cycles Gladiator, New York, NY, #58 st
9. Joshua Alexander, CRCA/ Foundation, New York, NY, #4 st
10. Sam Steele, Cycle Surgery-New Zealand, Christchurch, NZL, #53 st
11. Epes Harris, Macuntie, PA, #64 st
12. Jake Hollenbach, CRCA/Empire Cycling Team p/b Northwave, Shelburne, VT, #26 st
13. Peter Fitzpatrick, Heart House, Kutztown, PA, #22 st
14. Wilson Vasquez, Champion System Racing/Cycles Gladiator, Peirmont, NY, #57 st
15. Rosevelt Marte, GS Mengoni, Fort Lee, NJ, #32 st
16. Jermone Townsend, IF/Lionette’s, Princeton, MA, #72 st
17. Alejandro Guzman, CRCA/ Foundation, Fort Lee, NJ, #24 st
18. Ernest Tautkus, Exodus Road Racing, Uncasville, CT, #54 st
19. Nick Bennette, MetLife Cycling Team, Metuchen, NJ, #7 st
20. Paul Chooweenem, New York, NY, #63 st (Guyana)
21. Ryan Michael Zacarias Grullon, Onapi-La Vega, Pryoecto, DOM, #66 st
22. Vladimir Esteves, Champion System Racing/Cycles Gladiator, New York, NY, #20 st
23. Isaac Howe, Team Mountain Khakis, Burlington, VT, #68 st
24. Raj Seepersaud, Champion System Racing #50 st (Guyana)
25. Augusto Sanchez, Michelob Ultra Cycling, Santo Domingo, DOM, #46 st
26. Stalin Quiterio, Hot Dog Cycling, Santo Domingo, DOM, #41 st
27. Ryan Fleming, Metlife Cycling Team, Portsmouth, NH, #71 st
28. Eric Brownell, CRCA/Empire Cycling Team p/b NorthwaStamford, CT, #10 st
29. Peter Chiu, NEBC/Cycle Loft/Devonshire Dental, New York, NY, #15 st
30. Daniel Estevez, CRCA/ Foundation, Worcester, MA, #21 st
31. Andy Munas, Dynaflo, Breinigsville, PA, #35 st
32. Landen Wark-Acebo, Northeast Bicycle Club, Waltham, MA, #61 st
33. Lanell Rockmore, Team Alliance Enviornment, Bethlehem, PA, #65 st
34. Luis Aquino, Champion System Racing/Cycles Gladiator, New York, NY, #6 st
35. Salvatore Scotto DiVetta, GS Mengoni USA, Brooklyn, NY, #48 st
36. Horace Burrowes, WS United #12 st (Guyana)
37. Giancarlo Bianchi, W.S. United, Brooklyn, NY, #9 st
38. Austin Roach, MetLife Cycling Team, Princeton, NJ, #44 st
39. Franklin Burgos, Western Union, Bronx, NY, #11 st
40. Brian Cooblall, WS United #16 st (Guyana)
41. David Sommerville, Sommerville Sports World Team, Brooklyn, NY, #52 st
42. Matthew Johnson, CRCA/Empire Cycling Team p/b NorthwaNew Haven, CT, #27 st
43. Karl Rahn, CRCA/Empire Cycling Team p/b NorthwaNew York, NY, #42 st
44. Kevin Molloy, CRCA/Empire Cycling Team p/b NorthwaNew York, NY, #34 st
45. Paul Burrowes, WS United #14 st (Guyana)
DNF Eric Barlavev, Mountain Khakis Pro Cycling Team, Northridge, CA, #1
DNF Reed Albergotti, CRCA/Jonathan Adler Racing, New York, NY, #2
DNF Adam Alexander, CRCA/ Foundation, New York, NY, #3
DNF Lewis Almonte, CRCA/ Foundation, New York, NY, #5
DNF Michael Freiberg, Team WAIS, Kutztown, PA, #23
DNF Anthony Lowe, WS United/Sheepshead Cycles, Brooklyn, NY, #31
DNF Tim Mitchell, Metlife Cycling Team, Ashland, MA, #33
DNF Raymond Newton, CRCA #36 (Guyana)
DNF Kyle Peppo, CRCA/Jonathan Adler Racing, New York, NY, #37
DNF Zach Putt, Kelly Benefit Strategies / LSV, Harrisburg, PA, #39
DNF Gavin Robertson, CRCA #45 (Guyana)
DNF Rodney Santiago, Champion System Racing/Cycles Gladiator, Allentown, PA, , #47
DNF Matthew Seagrave, Richmond Pro Cycling, Corpus Christi, TX, #49
DNF Antony Slokar, CRCA/Jonathan Adler Racing, New York, NY, #51
DNF David Wells, Van Dessel Factory Team, Princeton, NJ, #59
DNF Benjamin Zawacki, Richmond Pro Cycling, Weare, NH, #60
DNF James Canny, Motatapu, Invercargaill, NZL, #62
DNF Andrew Baker, Team Mountain Khakis, Easley, SC, #67
DNF Jackie Simes, Team Mountain Khakis, Breinigsville, PA, #69
DNF Glenroy Griffith, CRCA/Major Taylor, Brooklyn, NY, #7
Katie Spotz, who spent more than two months alone at sea, hugged her father and brother as 200 people cheered her arrival in this South American capital.
''The hardest part was just the solo part,'' Spotz said, saying she struggled with boredom and had trouble sleeping inside the cramped, 19-foot (6-meter) row boat.
The athlete from Mentor, Ohio, set out from Dakar, Senegal, on Jan. 3 and endured rough seas during the 2,817-mile (4,533-kilometer) crossing. She traveled without any support boat aside from a Coast Guard vessel that escorted her to Guyana's coast. ......more
Saturday, March 13, 2010
-One round of Tabata intervals in the morning on spin bike - watts 300 to 400.
-Three rounds of Tabata intervals in the afternoon at the gym - various exercises.
-Several sets of Plyometrics.
-Olympic power cleans.
Total 2.5 hours training.
Friday, March 12, 2010
A one hour ride in my Endurance Zone 2, with a five minute excursion into my Anaerobic Capacity Zone 6. On this ride I was following the Power ranges based on my last FTP test, it seems very rare that the Power ranges correlate with the heart rate ranges on every single ride. I guess when training with a Power meter - the Power ranges takes precedence over heart rate.
Wednesday, March 10, 2010
There is an app for the iPod Touch called 'Fitaide,' it uses the accelerometer to measure movement. Today I used this app to do a little test, I walked about 2 hours, took 4,690 steps for a total of 3.69 kilometers of light to moderate activity at work and only burnt 164 calories. If that data is correct then it is very disconcerting to know only 164 calories were burnt.
This afternoon I rode for one hour on the spin bike, did three 10 minute steady state intervals at lactate threshold and burnt 400 calories.
This is the first time I ever really took note of counting calories, it really takes a lot of work to burn calories. No wonder I find it hard to reduce body fat, since I consume way more calories than I burn. Just one brownie or protein bar has about 250 calories.
Who the heck wants to count calories? I never thought I would ever have a weight problem. I remember when I was a skinny teen, there was a product called 'WateOn' which was supposed to help you get big, well it never worked. I always remained skinny hovering around 135 to 155 lbs at 5'-9" until I shot up to 195 lbs in 2006. That was when I resumed cycling at the track. Since then I have lost 21 lbs of fat in four years. Current weight is about 174 lbs, with about a 16% body fat percentage. Ideally I would like to lose another 15 lbs of fat and put on some muscle to improve the power to weight ratio, but that is going to be extremely hard at the current age, level of activity, diet and training.
Here is a calorie burn chart for one hour depending on activity, level of intensity and body weight.
This book focuses on developing speed and power using principles from Michael Boyle.
Core Performance by Mark Verstegen....link
This book focuses on improving core strength using principles from Michael Boyle.
Functional Training for Sports by Michael Boyle....link
Functional training and Proprioception by Michael Boyle.
Track and Field, the East German Textbook by G. Schmolinsky....link
The science behind it all, these training techniques can be adapted to track cycling.
Monday, March 8, 2010
LAST YEAR SCOTT SAVORY didn’t start racing till June, which is about mid-season for most of us roadies. Yet he managed to still do about 20 races. What’s more, the then unattached rider got seven wins and a dozen or so top 5s.
This year, the Guyana native wants to begin racing a lot earlier, and he’ll be doing so with his new team, Jonathan Adler Racing.
This week I caught up with the 19-year-old to find out how he earned so many good results, get his tips on winning park races, and ask him about racing in Guyana.
How long did you live in Guyana?
I was born and raised in the Alberttown area of Georgetown, the capital city of Guyana. I have lived in the US since April 2008. I was brought here because at a young age I lost my mom to cancer, and my grandparents wanted to look over us. Also, the opportunities here in the States compared to Guyana are far greater. Lots more to do, such as further your education and career. I live in Ozone Park, in Queens.....more
-100 meters flying starts, 2 sets of 5 reps maximal
A typical routine for Sprint Endurance Training is as follows:
-300 meters flying start – 6 reps sub maximal
A typical routine for Speed Strength Endurance Training is as follows:
-500 meter flying start – 4 to 6 reps sub maximal
A typical routine for Speed Training is as follows:
-Flying 200 meter behind motor – 3 to 5 reps
A typical routine for Acceleration Training is as follows:
-6 seconds standing start sprints – maximal
-Distance 50 to 60 meters
Cog sprints to improve Strength
Roll onto the track in the sprinters lane. Move up to the outside of the sprinters lane when coming out of the final bend. Keep rolling and increase the speed slightly while still in the saddle. Get out of the saddle and kick hard when approaching the pursuit line. Pedal hard and keep on going in a line that goes to the to the top of the embankment. One should reach the top of the embankment at the middle portion of the bend. Start coasting when at the top of the embankment and ride down and back into the sprinters lane. Keep rolling through the back straight and the next bend before preparing for the next sprint. Repeat 15 times. An alternative and tougher workout is to repeat the cog sprint at both bends. Repeat 15 times.
Sunday, March 7, 2010
20 lap warm up.
First set of five flying 100 meter sprints with the wind - homestretch.
Gear 47 x 15 = 84" (that 43 mph is an anomaly, I could never hit that speed in an 84" gear)
Second set of five flying 100 meter sprints against the wind - back stretch.
Gear 47 x 15 = 84"
10 lap warm down.
Temp - 55 F
Humidity - 34%
Dew Point - 25 F
Wind - 12 mph
Pressure - 30.04
Saturday, March 6, 2010
Based on research, here are some Apps for iPhone and iTouch which can be applied to Fitness and Cycling.
Ascent Mobile for iPhone 3G
Distance Meter Pro
The Bike Computer
Bike Your Drive
Apps which make use of the Accelerometers
Go Running Buddy
This Myotest device cost $700 - www.myotest.com. I am sure there is a 99 cents App for the iphone or ipod touch which makes use of the accelerometer of these Apple devices and therefore achieve some similar results. There is already and app which measures Punch Power called "Punch Meter" and many Apps which measure Acceleration and G forces.
Thursday, March 4, 2010
I have to admit most of my training these days (last season and this season) was done indoors in the gym or at home on a Cyclops Spin bike. I haven't used the rollers or the turbo trainer much, except for warm ups in between track events, you really can't generate force on the unstable rollers or the trainer as you can on a dedicated spin bike such as the Cyclops. The spin bike is also great for doing standing starts without worry about damaging your costly bicycle. The rollers are indeed great for leg speed, agility and balance. I can tolerate two hours of riding the spin bike indoors quite well and one hour of intense work is no problem. Although riding indoors is not the same as riding outside on the road, for one thing there is no wind resistance indoors.
I find it hard to go out in the cold to train these days, after all I am not training for a three hour road race or even an hour road race, my training is for short track events or an occasional road race in nice warm temperatures during the summer. I remember the first book I bought in the 80s on training for bicycle racing - the author recommended going out on the road at night with lights on the bike so you can get road miles in - I was having none of that. I was reckless back then but not that crazy.
Here is a good article in today's New York Times in relation to indoor training. I certainly find training indoors safer, more convenient and tolerable. Lets be realistic, this is just a hobby, it is not my job or career goal. I revisited the sport of cycling for its health benefits while minimizing the risks. There is a lot of traffic on city roads these days.
Wednesday, March 3, 2010
Today I did a Power Profile test to see where I stand as a cyclist. This was based on the book "Training and Racing with a Power Meter", also of note the chart and test in this book is geared towards athletes younger than 30 years of age. This is because at around age 30, VO2 max declines a little every year and by age 50 muscle strength and power decline. In any case the test and explanations can be found from pages 61 to 71 of the book, with a chart on page 64 where you can plot your power profile based on your weight (174 lbs or 79 Kilograms) and watts resulting in watts per kilogram (power to weight ratio). Test on the bike followed this protocol:
-20 minute warm up with fast pedals
-5 minute all out effort pushing hard last 45 seconds
-10 minute rest at endurance pace
-1 minute all out
-5 minute rest at endurance pace
-1 minute all out
-5 minute rest at endurance pace
-15 second sprint
-2 minute rest at endurance pace
-15 second sprint
-10 minute cool down
After collecting the data and plotting it on the chart - the profile turned out to be an inverted "V". According to the interpretation from book, " A sharply inverted "V" pattern represents an athlete who has both relatively high anaerobic capacity and high aerobic ability, and who is thus well suited for events such as the pursuit. Alternatively, a potential "all-rounder" who simply hasn't focused on raising their lactate threshold to the highest possible level may exhibit this same pattern." It would be interesting to repeat this test during the season to see if the profile changes.
I never really thought of myself as a pursuiter, but it makes sense since I can get up to speed and maintain it for an extended period as indicated from the results here at Kissena Omnium results, (also see pursuit event chart above where I placed 12th) what kills me is repeatedly having to jump and recover and jump and recover, uhh pass the oxygen, wish I was 20 years old.