Mid-Summer Update -

With all that's gone on in the last 6 months around here it sure has passed quickly!  Too bad I haven't taken the opportunity to update you on the all the good stuff though as there has been a ton.  Instead, we'll wrap it up quick and move on! 

The big happening was, of course, the Trans-Sylvania Epic.  We put a ton of work into that puppy and it came off great again - and work is already under way on year 3 to make it better again.

I had five athletes going after TSE in addition to getting the event promotion and keeping it rolling throughout. TSE was a big target not only for those athletes, but for the whole Bringing Endurance Goodness joint/Power On too.

Our early season camps were a great success and we're working on winter and spring training camps for 2012. South Carolina was a blast with the riding and weather both excellent for the whole trip. With Paris Mountain literally out our back door at camp, Mt Mitchell a short drive away and Caesars Head within riding distance it really is a sweet location not far from our home base. Look for at least one trip to South Carolina, maybe two - and yes, it is that good - next spring!

The Endurance MTB Camp in State College was a suburb long weekend of killer riding to help racers prep for the coming slate of endurance events. Not only was the riding stellar but we were joined by the inimitable Sue Haywood who willing lent her expertise to all those in attendance and was also using the camp to prep for TSE and summer endurance events herself. (Thanks for coming out Sue!)

I also took part as a coach in two regional development camps this spring.  The Mid-Atlantic MTB camp went off in late March and I had great fun again this year at this annual Michaux weekend put on by Fast Forward Racing.  More recently I had the opportunity to coach at the USAC Mid-Atlantic Jr Devo Camp at DeSales University where 30 young talented racers come in for a week of skills and technique focused instruction.  We did a bit of athlete identification work for the Fed and introduced many of them to the velodrome for the first time during the week as well.

While we're on the topic, we're contemplating a few new camps.  It is apparent that there is a need for more camps focused on new riders and those who aren't race focused.  The basis for a camp like this would be less about mileage and more about technique, confidence, handling and how-tos.  We're working out the details for these and plan to launch several in 2012. Everyone from Cat 3s and 4s to century riders to Sunday morning social riders can benefit from camps like these - not only are they about allowing you to go faster, but you'll learn greater control and that means safer riding experiences.

TSE wasn't the only race promo on the schedule either as we kicked off the Mid-Atlantic Super Series with the International Intergalactic Global Open Relay in April and enjoyed another great year at the Oesterling Farm.  Unfortunately the farm was hit with a tornado just before Memorial Day so we had to cancel our traditional summer event we've held there the last 8 years.

The Rattling 50 and Iron Cross weekends are coming up quickly so break time from the events side of things is over - come out and join us for one of these racer favorites

Of course, all along our athletes have been preparing for their big events and meeting with great success along the way and we'll touch on that more next time!

The Kickoff and going Euro

There is more going on at Power On Coaching in 2011 than ever and I can't believe how well the year has started.  I've welcomed several new clients into the fold and with them we'll be going after all sorts of goals.  Two new athletes are aiming squarely at my very own Trans-Sylvania Epic 7 Day Mountain Bike Stage Race, another is using the mtb to further establish his Spanish MTB Import Biz at events throughout España (much like we're doing in the States with Team TSE p/b Stan's NoTubes), another is targeting 100 mile events in the NUE Series throughout the season and a fourth shooting for success in women's road and crit events throughout the Mid-Atlantic while a fifth new rider has recently relocated to a new job and state and is facing the unknown while starting her quest for success in the south central USA.  With several athletes also re-igniting the training impetus after recharging the batteries January has been busy!

Another new Power On Athlete is an old friend looking to get back into a sport he loves and prepare, to start, for some wicked cool local events run by Kermesse Sport.  This guy also happens to be the man behind a cycling website that does a great job mixing news with real and tongue-planted-firmly-in-cheek analysis of all that is good in Euro racing.  If you've not yet seen it, Whit's Pavé Blog is a hoot and well worth a daily visit.

In working through Whit's 2011 plan which starts with the local Hell of Hunterdon, Fool's Classic, and the new Fleche Buffoon (so new it doesn't have a site yet; the link takes you to BikeReg) we started talking about how there are a lot of riders in the region that could have a great time doing these rides which offer up a feel for the European spring campaign.  That's the sort of riding we both love and Whit thought it would be great to work with Brian over at Kermesse Sport and put together a training plan or two focused on these events. We'll be introducing those in the near future on Pavé.

But Whit kept going with the ideas and due to his scooping of Belgian pro team jerseys (which resulted in cease and desist letters from Euro goons) and a general joie de vivre he's been attracting more and more interest from across the pond.  With an easily seen love of the spring classics and some English folks (and English speakers from around the continent) tuned in it turns out that some of readers are headed to the Flanders Sportive and the Roubaix Challenge - 155-165 K rides that allow the average Joe to dream of glory while working through the same cobbles and bergs on which the pros do battle each spring!  (Whit and I are already working on plans to go next spring...)  Any guesses where this is headed?

That's right, Pavé Blog and Power On Coaching have teamed up to offer a Flanders/Roubaix training plan.  I'm very excited about this offering.  I believe the very best way to prepare specifically for an event is to do so through a personalized training plan specific to an individual but I'm ecstatic to offer up a well designed very affordable plan that is focused on the exacting demands of these events and designed to help athletes have a great day on the cobbles. 

The Flanders/Roubaix plan is suited to riders taking on either or both events and while not designed to peak a rider for either it will bring them to a new level of fitness and focus for these "rides."  While these are not races, how could one not push it when attacking the roads on which legends have been created?  The plan is designed with this sort of effort in mind - you're likely to go hard either by way of friendly competition or due to the demands of the course itself.  The plan is best suited to athletes who have been readying themselves with at least 4-8 weeks of riding prior to starting this plan.  Those with less base mileage in their legs can still make use of this plan, but must be very careful to not overdo - the workouts do involve intensity from the start as there are only 10 weeks to go (9 until Flanders). 

If you would like more information on the plan please contact me at PowerOnCoaching@gmail.com and don't forget to mention Pavé Blog for 15% off.  If reading about these events has motivated you to start right now and the "Pavé Plan" is not a good match then contact me and we'll prepare you personally -- and I'll happily give you that Pavé percentage off.

Enjoy the ride!
Mike

Skate Ski Camp Motivation

Check it out.  This is what is possible on xc skis.  XC SKIS!!

Short version, good tunes:



Longer version, better vid.


No, I don't think you'll be quite this good after camp, but you can dream.

Camp will be late Jan, stay tuned for more info.  You'll love skate skiing!

Two Mikes Don't Make A Wrong

Two of my boys ended the season on pretty high notes and I'm both super proud of them and really excited about where we're headed in 2011.  I might even be more excited than they are right now as they are both basking in the well earned glow of reaching their (lofty) goals and taking some time to recover physically and mentally from the efforts. 

Mike Festa and Mike Hebe wrapped up their seasons with a second place overall finish in the MAC Men's B competition and by snapping up the last Kona qualifying spot in the Cozumel IronMan for men 40-44, respectively. 

Festa built his MAC success on consistent high placings from the start of the season through the last race and in the process grabbed a win at Granogue.  Perhaps even more impressive was that this November success came at the end of a season that saw Mike take on some big challenges including riding extremely well at the Trans-Sylvania Epic in May and making a strong run at Battenkill Roubaix in April that had him in the final selection at the end of "America's Hardest One Day Race."  Coming into form for three events in one season is no mean feat that takes work ethic and mental toughness and a solid plan.

Festa in action:

Festa on the Bald Eagle Coburn stage of Trans-Sylvania, courtesy Abe Landes Photography

Festa riding the steps at Granogue on the way to victory.  Captured by Scott Hendrickson.

And speaking of mental toughness, Hebe could be the proverbial picture in the dictionary defining the term. His season was highlighted by some great performances in TTs, Tris and a Aquathon, but what was really impressive was his commitment to training.  Hebe didn't race a lot this year and really very little after making the decision late in summer to make the run at IM Cozumel.  In fact, the longest triathlon Hebe raced since returning to tris in prep for his assault - again, not just to finish the damn thing, but to qualify for Kona - was an Olympic distance event.  As any IMer will tell you that marathon at the end of the day is the real killer.  Hebe prepped for Cozumel on the strength of his very focused approach to training.  He went out and did what was needed and through strength of mind - both in belief of his ability to compete and in his willingness to train as hard (or harder) than he needed to race - grabbed that last qualifying spot for Kona.  

As an aside, the other very cool bit is that way way back in the day Hebe took a shot at Kona and just missed.  He decided that at that point in his life he needed to focus on his career and turned to road, cross and mountain bike racing for 20 years.  In less than two years he's made a return to multisport racing and now we're building to the World Championships.  That's a good story, but it ain't finished.  Now to the "Kona Here We Come" plan.

Crossing the finish in Mexico.  On to Kona.

Here's a little interview with Hebe, who has also organized the MAC and PA 'Cross series the past several years about all this stuff - http://www.cxmagazine.com/macs-iron-mike-hebe-trials-series-director

Nice work fellas,
Coach

CadenceTV

Have you seen this yet?  If not you should.  These things are fun.  These things are good.  CadenceTV is something we started cooking up a few years back when I was hanging out in Philly with the crew.  Of course, I'm not there any more, but luckily Brady is and Brady knows some stuff.  See, Brady went to school for doing fancy things with video cameras and audio equipment and such.  He took the good idea of CadenceTV and has continually tweaked it to make it something most anyone who spends any time indoors on a trainer in the winter can appreciate and enjoy (I suppose this is a loose interpretation of the word "enjoy" but you know what I'm saying).

CadenceTV takes the idea of the indoor trainer DVD and expands it into a web based version that offers dozens of workouts with more coming every week that offers variety in a ready-made 1 hr dose.  All you need to do is log in, jump on, and go.  The online interface provides all the instruction you need for the workout with pop-up notifications of changes in intensity and technique throughout.  You can even customize the experience further by inputting your own personal heart rate and power data which will then be reflected during the workout on the screen.

The interface keeps improving too with more of the workouts being shown with video of group rides or races which helps engage the psychological components of training.  This can be further customized by booting up your own vids and showing them over top the Cadence video feed or even bringing up something like Hulu or internet TV and putting those in the place of the video stream - you can still see the workout so the training is uninterrupted.

Why would I talk about this here when I'm not with Cadence anymore?  Well the guys are a good crew and do a great job and this is something that can benefit anyone - and I do mean anyone, even those of us lucky enough not to be stuck in a winter climate.  CadenceTV is great for people who are just time constrained and need a quick workout any time of the year.   Plus it is $100 for the entire year - so you could maybe get 5-6 DVDs for that amount of cash and here you get access to an ever expanding library of workouts - potentially hundreds before long.  For $100 it is a great tool and a worthwhile investment for most any athlete.

And that's the kicker.  I'm here to make my athletes faster, stronger, better and smarter.  I am constantly looking for tools and educating myself so that I am able to deliver this to my athletes.  CadenceTV is something I suggest adding to the arsenal of training tools for my peeps for the simple reason that it can help get them to their goals.  Like I said, doing that for my athletes is my #1 goal.  Give me a call and we'll get you to yours - or get you to exceed them even.

Get Your Fix

These guys kick ass.  I love this site.  It is chock full of great info about a bunch of different sports and is presented in a manner that is relatively free of corporate influence. The two scientists behind this site cover whatever is the major world wide sporting event happening at any particular point in the year (they don't count Bowl games as world wide though, sorry).  You'll see coverage on all sorts of things and some pretty in-depth analysis that, if you happen to enjoy reading about the science behind sport performance, you'll love.   Best part though is that even when they get technical they go back and make it simple to understand too. They also run feature series on topics like hydration and running form that are well worth the read if only to have someone playing devil's advocate on the latest trends or on science backed by corporations (read the hydration series for more on that little ditty).  

This is great place to learn more about sport in general.  If your interests only lie with cycling then at least put these guys down for some visiting hours during summer stage races where they break down performances like few others can or do.  Plus with these guys being from South Africa you'll find a little different approach perhaps than what the US prognosticators offer up.  That's nice too.  Bring a sipping beverage and stay awhile - www.sportsscientists.com.

Right now they're running their take on the "Best of 2010" and have given "Drug of the Year" honors...no spoilers here though.

It's Getting Cold Out There -- Winter Training Tidbits

With winter's icy chill upon us here in the Mid-Atlantic....

Puncture Proof Your Ride

Not much is worse than getting a flat when it is sub-30, unless it happens to be raining too.  While no tire is puncture proof - remind me to tell you about the time I punctured a tire, tube and rim(!) all in one shot - you can do a lot to reduce the chances of getting caught trying to peel off a way too tight bead with hands slowly blackening from frostbite!  A heavy duty tire with puncture resistant plys is your first line of defense and I suggest choosing a tire that has the same level of flat resistance in the side wall.  Specialized's Armadillo tires have always done me well here and I've also had good luck with Conti's Gatorskins.  Another method is to go for thorn proof inner tubes - basically these are just super thick inner tubes that are going to take a awful nasty pointy thing to poke through.  Double up the thorn proof tube with the heavy duty tire and you're likely set (though I think the ONLY flat I ever got on Armadillos was the aformentioned metal forging puncture so no thick tubes may be necessary there!) for the winter.  No, your bike will not ride as well - it is going to feel less supple with this sort of set up - and you're going to add weight to the rig, but who cares, it's winter and it is way better than making your buddies wait for you to struggle through a flat change in mid-January!

Another possibility here is to go with Stan's NoTubes and go with the sealant fix to eliminate that leaky tube.  This could allow you to keep a better riding tire on the bike and still be puncture free.  I'd still suggest some extra sidewall protection from the heavier duty tire whether you go tubed or NoTubes through the winter just to be sure.

Fenders Aren't Just for PeeWee

Okay, some of you are going to say that fenders aren't cool.  Maybe not though there are some nice ones from Crud Catcher and SKS these days that look way more svelte than fenders used to.  What is cool - or downright cold - is the spray from the wet slushy nasty salted Mid-Atlantic winter roads.  And not only cold, that stuff isn't real nice to that frame or all those pricy bits and pieces you have hanging all over it.  Fenders keep you, your clothing and your bike cleaner and drier and that can lead to more enjoyable and longer winter rides.  They're also great on group rides - if everyone had 'em!  At least you don't have to be the jerk throwing slush all over your riding buddy.

Plastics

If you find yourself in a pinch this winter - out longer than you intended and getting really chilled or caught in the rain on a cold day - grab some plastic to save your butt.  Plastic obviously isn't a great choice most of the time - it doesn't breathe and you want gear that breathes.  Unless your freezing then you just better get warm.  And, there is nothing better in the cold and wet to keep you warm than plastic bags.  You can find plastic bags all over the place, but two way to obtain them that work really well - convenience stores where you can find the shopping bag style and get a dry place close to the bike to modify them to your needs and those lovely little bags that hold newspapers.   I've used bags in all sorts of ways - shoved up the front, back and sleeves of a coat, to cover my feet inside my shoes (since it is super thin it plastic bags will fit right over your socks) and even in my gloves with a little bit of ripping and tearing - and they do work in an emergency.  And, if it is really really really cold I might even start with them on my feet.  Again, this stuff doesn't breathe and that is BAD so whip this out only in emergencies!

Put Your Right Arm In

Of course, while plastics are a great emergency solution when you haven't prepared well the best way to enjoy the winter is to make sure you have the right gear and you use it at the right times.  Winter gear has progressed and improved a ton since I started riding and the new lighter weight and more technical apparel is definitely nicer than the heavy jackets we used to wear.  Understand what you have and what you don't have and make an effort to fill in the holes in your winter collection.  One great thing about high quality winter gear is that it does last a long time.  Even though the new stuff is a lot better than my old faded gear, I have some neon purple/yellow bits from the early 90s that is still functional...slightly embarassing but still functional.  Invest in good winter gear and it will last potentially decades.  Don't be afraid to spend serious money for good stuff - unless you think the new stuff is just too sexy not too have....BTW, have you seen the Radiation gear from Castelli??  Damn.

As one of my athletes recently said, 'Yea, the jacket was $350, but I use it several times a week all winter long and I'll have it for years.  That's a lot less than I spend on race wheels that I probably don't nearly use as often or put anywhere close to the same number of miles on.  And probably benefits me more actually when I really think about it.'  That's pretty logical.  Get good stuff.

Let's Get It Started In Here

December is definitely time to start planning for next season if you have not done so already.  Yes, not all the calendars are out yet, but for the most part you can start to put together - and perhaps mostly flesh out - your event calendar for next season this month.  This is one of the primary concerns in setting up your annual training plan.  It is also a great time to start to think about those goals and even picture in your mind how you're going to get there and what it is going to look like when you put down your best performance on that day.  Positive mental imagery is very important and you have no reason to doubt that you won't be at your very best come race day - you have all the time you need to get ready - so start picturing that success as you start laying out the events.  Once you have an idea of what events you're going to target then it is possible to lay out a training plan based on what you need to do in order to overcome the challenges of the event.  All of this early preparation should only add to your confidence and expectations for success.  A good plan not only gives you the right workouts and training cycles, but gives you confidence that you'll be at your peak when your big day comes.  I'm here to help.  Give a call or drop an email.

Breathe Deep

In today's age of high tech monitors and wattage based training plans sometimes the forest gets lost in the trees.  This is a great time of year to take some of the clutter off the dashboard and spend at least a couple weeks just riding or running.  Base training - or not worrying about training and enjoying riding for the joy of riding - can definitely be done a lot by feel as long as you are honest with yourself about the effort you're making. 

Power monitoring and other technology is incredible.  It has changed how we train and how coaches build plans.  Understanding and making proper use of that technology can make your training time more efficient allowing you to stronger by training more intelligently.  That being said, sometimes you need to make sure you're head is up and you're doing the one thing that likely got you building goals and chasing dreams through sport in the first place - nothing more than being out there doing it.

Smile.

Look around. 

It will be time to get focused soon enough.