Thursday, March 31, 2011

Nashbar - Fuji Track Elite Frameset
This frame set was one of the hottest hard to get items last spring. This spring it seems like they are trying to get rid of them at a whopping 50% off. Hmmm, wonder what is wrong with it?

Saturday, March 19, 2011

Time Effective Cycling Training - eBook

Time Effective Cycling Training – The Real Deal

This fantastic e-book has been penned by international cycling coach and medical doctor Jesper Bondo Medhus.

Time Effective Cycling Training is the culmination of my years of experience training some of the top cyclists across Denmark. It comes as a downloadable PDF (102 pages) and is designed to help road cyclists, mountain bikers and triathletes to reach their full performance potential. I am convinced this e-book will make you faster and stronger. Why? Well, it has:

* A clear description of the key principles of solid cycling training
* A strong focus on what we know and not what we believe
* Ready-to-use training programs that illustrate my strong views on making the most of every minute of your cycling training
* 100% free email support

Time Effective Cycling Training is not a miracle cure or a “quick fix”. Instead, readers will get an insight into intelligent and proven scientific training principles that will accelerate their progress. It takes a long-term view: that you can get faster by training less.

* Boost your threshold power
* Maximize your VO2 Max
* Improve anaerobic training techniques
* Tackle the challenging VO2 Max Booster Program
* Take on the respected 16-week training program
* Understand the principles of time effectiveness when training
* Learn the pros and cons of strength training

Link to purchasebook

My thoughts - this is the first comprehensive website which has all fragments of cycling information compiled in one place. The free advice alone on the website is useful, much les the book. See an excerpt below from the website regarding weight traning for cyclists and in post below regarding Vo2 max booster protocol.

"Why do you recommend cyclists to to train like weight lifters (few reps)? Wouldn’t be better to train for strength endurance with 8, 12 or more reps?"

Maintaining a low body weight is essential in both road cycling and mountain bike (Watts per Kilogram), since carrying extra pounds (dead weight) decrease your performance. That is same situation for a weight lifter competing in a weight class. If the weight class is <82.5kg, then he will have to work hard for neural adaptations instead of hypertrophy, because additional body weight will make hime compete in a heavier weight class (<90kg).

It is correct that the rep range is often used in powersports, but the people who are really interested in additional body mass (body builders) work much more in the rep range from 5 to 12.

Sets of few reps apply very little damage to the muscle fibres (protein degradation). This damage is normally one of the parameters responsible for stimulating the muscle fibres to grow. By avoiding this protein degradation we can minimize the stimulus to hypertrophy. Also there is a couple of other ways to minimize or completely avoid additional body mass but still getting stronger.

If you decide to strength train this winter, I will highly recommend you to read my series about how you can get stronger without adding additional muscle mass.

Ps. It’s not certain that cyclists have to lift weights at all. Most riders will benefit more from extra bike training.
Training For Cyclists
My thoughts - Track cyclists in sprint events definitely have to train with heavy weights, on the other hand, what is recommended above is for road and endurance cyclists.
Who is Jesper Bondo Medhus?
My name is Jesper Bondo Medhus. I am a medical doctor with a special interest in cycling training. In fact, my interest in exercise physiology inspired me to start studying medicine at the University of Aarhus, Denmark, back in 2001.......

Friday, March 18, 2011

VO2 Max Booster Program

VO2 Max Booster Program – VO2 Max Test

by Jesper Bondo Medhus on May 1, 2009

Welcome to my series: VO2 Max Booster Program
This training program will dramatically boost your race performance in only 14 days. The training program can be used by any cyclist, but riders with a SRM or PowerTap mounted on their bike will get the best value.

Whenever you begin a new training program, it is good to know your starting point. It makes it easier for you to track improvements and evaluate your training routine.
Maximum Power Test

Before you start training for VO2 max improvements, it is a good idea to do a five-minute all-out test to estimate your average watt at maximum oxygen consumption. There are other tests, but I think this one is so simple, easy to use and very reliable. You can do the test on a stationary bike or on the road if you are the lucky owner of a power meter.

Once you have performed a five-minute all-out test, you can begin to train, and when you have trained for a couple of weeks it will be easy to monitor your progress.

On Day 1, you will have to do a test to figure out what your starting point is. The best way to do this is to perform a VO2 max test, e.g. five-minute all-out test. Most people can maintain their VO2 max for about 3 to 8 minutes. So a five-minute test will come close to VO2 max for most people. Notice how many watts you can perform.

If you do not have a power meter then use an ergometer bike. If power meters or ergometer bikes are not available, then you can perform the test on a track or a steady hill to see how far you can ride in five minutes. But I highly recommend you do some kind of power monitoring.
Please Notice These Values When Testing

* Power Output. The most important measurement in a power test is power
* Body Weight. It is important to notice your body weight when you do the test because it influences your performance
* Heart Rate. It is also recommended to wear a heart rate monitor, so you can evaluate whether you pushed yourself harder in the VO2 max test after finishing the VO2 Max Booster Program
* Temperature
* Time of day

Day 1
Total time: 1hr training
20min incremental warm up
5min easy rolling
5min VO2 max test
30min Easy/medium rolling

Now it is time for you to enter the VO2 Max Booster Program by performing the 5min test as the first step out of 14 steps to a higher VO2max. Good luck!

Next step: Day 2 – Intervals Targeted For VO2 Max

Friday, March 11, 2011

March 11 2011 Tempo Intervals

Two 20 minute intervals in tempo Zone 3 (4 x four minutes sitting at 75 rpm, one minute standing at 70 rpm) = 400 kJ of work

Posititon: Queens, NY
Altitude: 50 feet above Sea Level
Equipment: Saris Cyclops 300pt Spin Bike
Riders in Group: 1

March 10 2011 Weight & Power Training

10 minute functional warm up / stretching

20 minutes plyometrics
-3 x 10 reps jump squats
-3 x 10 reps alternating split jump squats
-3 x 10 reps lateral jumps

30 minutes lower body weight workout (fast movement)
-5 x 10 reps hamstring curls (40 to 100 lbs)
-5 x 10 reps hack squats (90 to 180 lbs)
-1 x 10 reps squat (135 lbs 10 seconds to complete)
-1 x 15 reps squats (135 lbs 15 seconds to complete)
-1 x 20 reps squats (135 lbs 25 seconds to complete)
-1 x 20 reps squats (135 lbs 25 seconds to complete)
-1 x 20 reps squats (135 lbs 25 seconds to complete)

March 9 2011 Criterium Intervals


Posititon: Queens, NY
Altitude: 50 feet above Sea Level
Equipment: Saris Cyclops 300pt Spin Bike
Riders in Group: 1

Power Runner Contraption

This looks like a serious functional piece of equipment....

Strength and Sprint training for Masters Cyclists

Combined Sprint with Strength Training for Masters
Prevent power output decline in master cyclists
By Luisa Sullivan

Power output is the product of force time velocity (p = f*v). Thus, aging-related decline in power output can be due to a decline in force or in velocity or in both. Well, some latest studies conducted on master elite marathon runners [5] have showed that the decline in performance is not due to a decline in the velocity of the muscle contraction, rather in the ability to produce force.

It is of interest and cause of controversy among coaches and athletes to examine whether strength training can result in increased sports performance in master cyclists.

In earlier studies (1990s) was not clear how the gain in strength could be transferred to force production in the cycling movement. However these latest studies [4,5] measured the force production and they found association between increase in muscular strength and rate of force development.

These studies on elite master athletes showed that deterioration in muscle function and associated neuromuscular properties (activation of fast motor units) is affected by the lack of proper strength training needed for the effective stimulation of the fast motor units. Results of one of these studies [2,4] indicate that the rapid neural activation of muscle was improved if sprint training was supplemented with maximal and explosive strength exercises in elite master sprinters. These studies, therefore, concluded that short-duration, high-velocity intervals are not sufficient for maintaining fast muscle mass and force production and thus optimal training should also include intensive strength exercises.

The group of male athletes over 50 years old, who combined sprint training with strength training showed a greater increase in dynamic strength than the control group who kept their usual training regimen. However this greater increase in strength was associated to an increase in the activity of the neuromuscular system but primarily related to the hypertrophic muscular adaptation. I am aware that many cyclists, especially climbers, fear about hypertrophy and gain muscle mass. However we all need to know that quantitative loss in muscle cross-sectional-area (CSA) with aging is a major contributor to the decrease in muscle strength [Frontera et al. 2000]. The aging-related decrease in CSA affects especially the fast twitch fiber with a consequent decrease in the area ratio type II-type I fibers that can become comparable to young sedentary individuals.

Combination of heavy resistance exercises with explosive type's overload of weight training and plyometric exercises is the strategy to improve strength performance.

However, the selection of the protocol of strength training is fundamental for achieving the above results. First of all a weight protocol specific for cycling performance needs to address specificity manipulating the following factors:

* Muscles actions
* Feet distance
* Range of motion
* Speed of the movement
* Volume and intensity that will make quicker and possible the transfer of the strength gained in the weight room to the bike.

* This suggested protocol is divided into two 9-11 weeks periods that are further divided into 3-4 weeks phases.
* Each phase has variation in training volume, intensity, speed of the movement and type of exercises
* Each phase allocates different training volumes (in terms of percentages of the total training volume) to sprint training, hypertrophy, maximum strength and explosive strength (Table 1).
* Each phase has a different weight protocol, in terms of ratio between resistance loads, number of sets, and number of reps and speed of the movement, in order to use a different energy system and to induce the specific physiological adaptation for each specific phase.
* Maximal Strength, Explosive weight lifting and plyometric exercises are alternated within a week to allow recovery
* In the 2nd half of the protocol (2nd period) the three phases are repeated with a slight increase in intensity and overload stimulus.
* The sprint training is performed two times per week on non-consecutive days and each session lasts 60-90 min.
* The sprint training increased in intensity and decreases in volume in the 2nd half of the protocol
* The plyometric exercises are part of the explosive strength training; they are performed at the beginning of the sprint training sessions and they progressively increase in intensity over the training period

The above protocol is in sync with one the latest ACSM (American College of Sports Medicine) position stands on RT (Resistance Training) [1] that states the advantage of undulating periodization. In undulating periodization the different strength endurance, maximal strength and explosive strength protocols are systematically rotated over a training sequence. This model has been shown to produce superior strength increases over 12 weeks of RT training, compared with the classical linear periodization characterized by initial high volume training and low intensity, and as the training progresses volume decreases and intensity increases...... more

Mark Verstegen - Sportskool Videos

Friday, March 4, 2011

US Olympic Champion - Alexi Grewal comeback to competitive cycling at 51 years old

.......Now a skilled carpenter, Grewal began training for his return with a daily 30-mile roundtrip ride to his job in Masonville, pulling a trailer containing his timber-framing tools. This weekend, he is participating, along with Lance Armstrong, in the Roche Constructors 50-mile Wapiyapi Classic charity event in Aspen.

At 6 feet and 156 pounds, Grewal is not much different from his first pro racing career. Now back on a road bike, he plans to train intensely over the next two months, with a view to joining a pro team that will compete in the Quiznos Challenge.

“One of my first thoughts,” Grewal said, “was to form an ‘old man’s’ team for Quiznos with Ned Overend and Raúl Alcála.” A more likely prospect, should the 50-year-old Grewal prove himself competitive, is a spot on a North American continental team. He intends to race early-season stage races like the Tour of Cuba, Venezuela’s Vuelta a Tachira and the Tour of Chile to prepare himself for his possible appearance at the Quiznos Challenge.

Knowing that he is attempting something that’s not been done before by a cyclist his age, the Coloradan concluded, “The punch line for this crazy thing is, Alexi Grewal, back among the wheels. But funny thing is, I have never looked forward to anything more.”...... more

This week has seen the retirement of Lance Armstrong, who is heading towards his 40th birthday. The Texan was one of the oldest riders in the peloton but another big name rider, who will be 51 on September 8th, is coming back.

Alexi Grewal has been building form over the past few months and is getting ready to compete in the Callville Bay Classic on February 24th. He’s drawn up a list of events to come after that, with the Redlands Classic (March 31 – April 3) and the Tour of the Battenkill (April 9 - 10) being marked as tentative, but the Tour of the Gila (April 27 – May 1) and the Iron Horse Classic (May 27) listed as confirmed.

Read more: at velonation

The history of the Indian name Grewal - In India, Grewals primarily belong to the Malwa region in Punjab. They also joined the British-Indian mercenary army and fought in wars from Mesopotamia to Germany. Grewals have migrated to all corners of the globe with significant populations having settled in parts of Malaysia, Canada, the United States, Singapore, the United Kingdom and Australia..... more from wikipedia