While there are lots of local races throughout the season, there is only one “in my back yard”. So naturally, I like to do either the MTB race, or the Road race. I did both one year, and well…let’s not go there. Since I took the entire year off my normal MTB schedule, and our Road Team won last year’s team category, it seemed like the right thing to do, even though it was the longest, “experienced” race route of the group.
If you’ve read my previous 2 blogs however, you’ll recall that I am training for the “unrace” – the Dirty Dozen where just finishing will be counted as something I didn’t think possible – thus this new training focus. So the race wouldn’t be consistent with this plan, except for one thing. I am on a mission to raise my Threshold to give me more cieling and expand my VO2 in the process – thereby raising the two biggest limiters of power, and climbing hills that average 18% and higher will be ALL ABOUT power.
From that perspective, I guess I accomplished my objectives, but I’m just not sure getting all of the required time in Zone 5 (the real work that has to be done to raise ones Threshold) in the first hour of riding was actually the best way to go about it. What WAS I thinking!?!
Click image to access Spotify & iTunes Music Playlists
Cycling Fusion Master Trainer Zack Hawthorne has published a new class profile:
New Week, New You!
We have been hitting you guys with some higher rate rides. Well this is what I would consider a
“fun” ride around town. We are getting a lot of base miles. Base miles are always important year
round, why not do them outside? There are two sharp spikes on the graph. These are meant to
be fun, hopefully the music makes you feel the same. This is supposed to be ridden as a day in
the life sound track. So settle in get ready to rip around for a quick ride. Remember to allow your
students to come up and stretch as needed.
I've been sharing my Power of 3 Harmonically Mixed Music Sets with you all for a while. Now I'm going to take a shot at harmonically mixing videos.
I hope you like it.
These videos on YouTube.
Premium Members can download this Video for free by following the link below:
[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']
Right Click on the blue underlined link
Select “Download Linked File As”
Select a download location
Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or “Spotify”
File should begin playing and is now part of your iTunes or Spotify library
To download the above media on a PC:
Right Click on the blue underlined link
Select “Save Link As”
Select a download location
Once file is completely downloaded, find it in the location you selected
Drag the file into your iTunes or Spotify library OR
Right Click on the file and Select “Open With”
From the drop down menu select “iTunes” or “Spotify”
File should begin playing and is now part of your iTunes or Spotify library
Click here to watch a video on how to download media files from ICI/Pro.
“Hey John – If it's raining tomorrow will you have an indoor ride for us?”
The question came to me from a member while I was in Amy's class last Saturday. The Sunday following was the annual “Ironman” ride which is typically nasty weather and the forecast was for lots of rain and wind.
If you are transitioning to riding outdoors, there's a good chance one or more of your scheduled rides will be rained out. Instead of sitting, watching the rain, why not hold an impromptu class for all of your outdoor friends?
But what would you do?
It's the question I asked Master Instructor Tom Scotto in our latest PRO Podcast.
I had promised Amy I would take her skydiving for our 25th anniversary. Last week the clouds were too low, preventing our jump. Today was completely clear – although a bit cold at 41°, which added to the crispness of the activity.
If you've had the itch to jump out of an airplane, I highly recommend it 🙂
Even after sitting and watching a video where they told us about a twenty times how we were going to die, Amy and I looked at each other, decided that what we were about to do was completely crazy… we signed our rights to sue away and we were off into the wild blue yonder!
Over the last few weeks, I’ve noticed a number of riders in my classes that were setup incorrectly on their bikes. I found this odd only because these riders had been positioned correctly on their bikes a few weeks earlier. What happened?
I talked to 3 of the riders. Two of them said that another instructor told them that they were too far away from the handlebars and then proceeded to move their seats forward. The third rider told an instructor that she wanted to be in a more aero or aggressive position on the bike so the instructor moved her seat back.
STOP! DON’T TOUCH THAT DRIVETRAIN!
TERMINOLOGY: It is common to refer to the settings related to the seat (height, fore-aft and saddle tilt) as the “drivetrain”. The handlebars, including height and fore-aft are often referred to as the “cockpit”.
NEVER!
NEVER change the drivetrain to compensate for the cockpit! NEVER! Those that know me are probably reading this in shock. Not because they didn’t know this, but because I used the word “never”. Those of us that coach and present on scientific and medical topics avoid words like “never” and instead use words or phrases like “in many cases, it is often found, some instances, etc.” We use less definitive words not because we are unsure, but because we understand that science changes with research and we also respect the immense complexity of the human body. However, in this case, the word is definitively NEVER.
Without going into a 4-hour rant on biomechanics, here are 3 reasons why we should never compromise the drivetrain to compensate for upper body position:
(1) Our feet are “fixed” to the pedals and any change to the hip, knee and ankle position will greatly impact the angles and articulation of the joints. On the other hand (literally), our hands can move, shift and adjust with minimal impact to our mechanics.
(2) Our legs are in motion (mechanically) and our upper bodies, including our hands and arms, are not. Even a slight change in saddle position can have and exponential impact because of the thousands of rotations our legs will experience during a single class.
(3) The legs are manipulating mechanical forces. Not only are they applying forces to propel the bike (figuratively), they are resisting and controlling the momentum of the bikes weighed flywheel. Making changes to the seat height or fore-aft position will alter the angles of the legs while they are under force and “may” place the joints and surrounding muscles at risk.
So What Can We Do?
As always, it depends. It depends on the bike and which options are available. It also depends on what the rider can physically do considering their strengths, weaknesses, flexibility and mobility. In my next article I’m going to address how to determine the optimum cockpit length and height (handlebar height and fore-aft position), but for now, here is something to consider:
Avoid Using Specific Hand Position Cues for Drills
With the inception of indoor cycling came numbered hand positions (i.e. position 1, position 2 and position 3). Besides not being something we do as cyclists, using handlebar numbering systems like this can often predetermine a set of positions for an indoor rider that may not be appropriate for them. Instead, provide guidelines for best hand placement based on comfort, power and safety.
Here are 3 examples:
(1) We recommend using the outer (wider) part of the handlebar for better balance and stability when standing.
(2) If you are taller, you may find that gripping the handlebars farther away from you is more comfortable.
(3) Placing your hands closer to you and closer together can put you in a position to generate more power when climbing seated.
Regardless of how you address the upper-body position and comfort of the rider, never disturb the integrity of the drivetrain and mechanics of the legs in the process.
