Since deciding to enter in a few triathlons this summer, I decided it was best I actually followed a training program. I use to follow training programs when I was younger and results mattered. As I aged, results started to mean less and fun was more important.
Now that I am so very close to 40, I decided I should be more deliberate in my training. Not so much for the results, but for survival. I have taken some decisive steps to this end, first I bought a power tap, I have started a training journal and I have a couple of guys who love to harass me if I miss a workout (This is called accountability). I have been in this training mode since the first of the year and I have managed to carve out a schedule that gives me time to train and doesn’t take too much time away from the family.
Last Sunday was scheduled as an endurance day on the bike. Due to the weather, it was a day spent on the trainer. My Power Agent Software (comes with the Power Tap), automatically calculates your power training levels. So my challenge was to ride for an hour between 195 and 200 watts.
So once the boys are down for a nap and Allison is at Church walking laps, I was left to my training in the "Cycling Den".
Today’s goals…
Riding indoor at this level means two bottles. One with electrolytes!
Excess sweat is deadly for both the headset and computer CPU. So the sandwich bag works wonders!
Just keeping it real, the trash can is for spit!
Today’s feature is "24 Solo, documentary about Chris Eatough"
I am happy to say I finished the hour with an average watts of 195. The last 15 minutes demanded my full concentration. I was eally suffering. It was then I realized that my body still can do the work, but I have forgotten how to suffer. Today was the first step in the re-learning process! Hmm, maybe I should think about the results?
So you have a training plan. You have goals. You faithfully record all the data from your workout into your journal. You are on track!
Then it happens, an obstacle gets in the way. Maybe it is an un-expected visit from a relative, or a family emergency, or the boss is demanding that you finish that project this week. Or in my case…SNOW!
What is a budding endurance athlete to do? We all know most of us athletes are type “A” personalities. If you are not careful, this sudden obstruction to your training schedule will send you in a downward spiral. You may become a fierce ogre biting the head off of anyone who crosses your path. Or will you toss the whole season, saying that there is no use in continuing! Maybe you will overcompensate for the loss workouts by overindulge the next few workouts and send your body into a state of “Over Training”? I know, these outcomes sound silly and outrageous. Laugh if you will, however, these are all traps that lie and await endurance athletes.
The good news is this…the answer is simple. RELAX! One or two even 5 missed work outs will not end your career! We are all human and have lives outside our training and racing. We have families, careers and other demands on our time and energy. This is the reason why I consider myself a Professional Endurance Athlete, not because I race on a pro circuit or have a sponsor (because I don’t have either). But because I make it work with a family, job, commitments outside racing and training. I have learned to live with interruptions in my training schedule; I have learned to make difficult decisions. To know when racing and training comes second or even third. I now recognize this makes me a more successful endurance athlete!
So what did I do Saturday when my training plans were put on hold due to the snow storm?
I engaged in a game of full contact “Tackle Daddy”. Surprisingly, this game was very challenging cardio work out!
Every cyclist should have one, a place that is dedicated to his or her passion for cycling. It is a retreat, an isolated place in their living space that accommodates bicycles, tools, motivation, and training. It can be anywhere, garage, basement or even an out door shed. My first such place was in a large walk in closet under the stairs that lead to the apartment above mine.
Here is a picture of my space. I call it "Sanctuary".
Here is a few pictures of a friend’s cycling den. We call it the "Den of Pain" as you can see it is the meeting place for full contact indoor training.
Nick’s reply to my excuse for not riding this night!
Note the weights and Power Rack. Great for the off season!
It is 6am in the morning when my alarm sounds off. I instantly realize it is my day off. How do I know this? Because if it was a work day, the numbers on the clock would read 5am, I get to sleep an extra hour on my days off.
I stumble to the garage and turn on the small space heater. Hopefully in the next 45 minutes, the garage air temperature will climb into the 30 degree range.
On tap for today, 1 hour on the trainer with grade "A" training partner, Nick! Quick breakfast and a cup of coffee and Nick shows up. We set the bikes up on trainers and prepare for our workout session.
The garage was a balmy 30 degree when we started, however it didn’t take long for us to get a good sweat going! When I took this photo, I was hoping to capture the steam rising off Nick’s back and head!
Saturday would be the first 20 minute power test. Yep, I said 20 min of pure torturous pain.
This first test will help set training zones to focus on during training rides.
As with all projects, the right tools help. The Power Tap SL+ made the whole test possible.
Nick was up first. Chris and Nick are local Tri-Athletes. Nick averaged just under 25 mph at the Muncie Endurathon last year...So he swam 1.2 miles, road 56 and then ran 13.1 miles.
This power test should be a breeze.....
Even with the box fan on high, both guys sweating heavily. When the testing was finished, a large pool of liquid sat on the floor of my garage.
After the testing was finished, all was left was crunching the numbers. The Power Tap software makes this the easy part!
Here are the results....
Chris averaged 21.09 MPH, 287 Watts and 4.21 Watts/ KG
Nick averaged 21.47 MPH, 254 Watts and 3.54 Watts/KG
OK, if you have read my earlier posts, you know I bought a Power Tap SL+ this spring. It is without a doubt my favorite bicycle training tool!
With the SL+ you get the totally cool carbon shell. Any cyclist would be proud to be seen at the local Indianapolis training rides with this on their bike!
What I enjoy the most about the Power Tap is the peace of mind I get....Let me explain. I use to obsess about my training rides. After the ride I would second guess my self, did I try as hard as I could on that last interval? Maybe I should have done a set of 5 instead of 4...We have all been there. Using the Power Tap as a bicycle racing training tool takes the guess work out. I either hit my goal numbers or not. If I start to fade on interval 5, I know what I need to focus on for the next work out.
The computer mount is just as cool as the hub. I get all the information I need...Power Speed, Heart Rate and even Cadence.
I prefer the stem mount!
After the training ride down loading the data is simple. the Power Agent software that comes with the Power Tap System is efficient and easy to use.
We are limited buy our genetic ability and age. Now that I am knocking on the door to 40, I can see were youth covered up my lack of natural ability. But there is still hope.
Last Wednesday, David Rebellin of Italy at the ripe old age of 37 took the hilly semi-classic Fleche Wallonne. As he crossed th efinish line, Rebellin pointed at his head as if to say..."I won with smart riding"
One part bicycle tour, One part bicycle race, All fun!
Are you tired of the local Indianapolis bike racing scene? Are you tried of spending money on entry fees? Then take action and plan your very own Gentleman's Race.
All you do is plan a course, agree to rules and have fun!
One race I read about set up several check point along the 135 mile route. The riders had to race along prescribe sections, like a 10% climb up a gravel road. The rest of the route was up to the team, as long as they stopped at each check point.
The other exciting aspect of the this race was that it was all teams no individuals. Each team was comprised of six members. The teams had to sign in and out at each check point as a team. All six members had to finish together too.
I would love to see several of these gentleman races pop up through out the Indianapolis cycling scene. Seems more fun than your standard road race to me!
Bicycling Indiana in the spring can be less than exciting. It is often cold and raining, very few Indiana bike races to get excited about too. As a Indianapolis cyclist training for races this summer, I often like to to use pro races to help motivate me to train hard. I really enjoy the Spring Classics. I wrote a Haiku and added some video for you to enjoy. I hope both help motivate you!
Strong legs win the race Embrocation equals PRO Belgium in the spring
Bicycling gear is great. It is one of the cool things about our sport. If you like gadgets, you will love cycling. I have just fell in love with a couple of new items. One is big the other is small, but equally as important to bicycle racers.
The Cyclops Power Tap SL is a marvelous tool to help the local Indianapolis bike racer fine tune her racing fitness. This simple to use tool measures your power out put as you are riding along on the Indianapolis bike trails. Not only power, but speed, heart rate and cadence too. It even works while you are training in the garage on the indoor trainer! The software that comes with the hub set is equally as simple to use. It is definitely a must have bike accessory.
The second must have accessory is the simple Camalback Podium Bottle. this little hydration gem uses a great leek proof bladder to help stop the dreaded bottle dribble. Staying hydrated during cycling training and bike racing is very important.
Both of these products will help get you to your cycling goals.
Bicycle racing can cause stress. Some of the biggest stress comes from getting to the race. There is packing all your bicycle gear and bicycle clothing. Want to make sure you have your bicycle helmet and cycling shoes.
One stress you can get out of your mind is bicycle racks. Getting a good, trustworthy bike rack for your car will ease some of your pre race stress. Get a secure bike car rack and even mount the bike the night before. This will help you sleep.
Like training for the riding on the bike, training for the departure will help too. Plan well in advance what you need to bring. create check lists on your computer to help you stay focused.
Remember, the less energy you expend running around the morning of the race searching for your cycling shoes or other clothing, the more energy you will have to burn out on the course.
Bicycle Racing Indianapolis step into a new era last fall when at the Brookside Cyclo-Cross Race held a 9 and under category race.
Here a 5 year old is chasing his older brother through a tight corner.
look dad, this is how you dismount!
We are ready to roll!
power Nap on the ride home!
Kids and bikes are great. Bicycle racing can be for the whole family too! make your training part of the families activities. Use a bike trailer on one of Indianapolis Bike Paths or on the Monon Trail. What ever it takes, but get out an ride with your kids! You both will get training time!
Having a hard time getting the saddle time in? Somewhere between work, family and sleep you need to carve out a few hours a day riding your bicycle.
Here is an idea. Try commuting by bicycle. Yea you heard me right, bicycle commuting Indianapolis is a great way to get in some training hours. Ride your cross bike to work twice a week to get your miles.
If your trek is too far, drive in half the distance, park the car and ride the rest of the way. It works great!
Triathlons are increasing in popularity. I am seeing more and more of them riding and running around. Strong riders too. I had some motor pas me on an Indianapolis Greenway the other day. heads down, gears high, they pulled away and left me in their dust.
I have also found that most Triathletes are serious about their bike accessories. They have all the newest bike gear in Indianapolis too. everything from hydration to bike racks.
Their bikes are cool too. Trek Bicycles makes a very notable tri-bike, the Equinox TTX9.0
That bike just screams fast. I am sure you will see several of these out on the roads at the Muncie Endurathon.
Why a triathlon specific bike? Well it is just the best bicycle tool for the job. Road bikes will work, but if you are trying to keep up with the Jones and they are on one of these..well you get the picture!
Well yet again, a mechanical kept High Road's George Hincapie from placing well at Paris Roubaix. A flat tire spoiled his plot to over throw tornado Tom. Who does the bicycle maintenance for big George. He should stop in at a bike repair Indianapolis shop. Maybe George needs to get to a bike maintenance class? That way he could do his own work and maybe win the race!
I feel for George, nothing is more frustrating than have a mechanical out on a long ride. Now I know a mechanical has never kept me from a win. Mostly because I have never been in a position to win. But who wants to be out 45 miles from home and have a chain bust? No one, so make sure you are keeping up on the bike cleaning and maintenance. It is also good to know where to go to get the must needed bike parts in Indianapolis. You don't want to be 2 hours before a group ride driving around looking for a Sram 1050 chain.
Bicycle Clothing is an important part of bicycle gear. Experienced riders collect quality gear over the years. they have learned that quality is more important than price. Bicycle training in Indianapolis can be a mix bag of weather. Start a ride in the low 40s and end in the mid 60s.
Some of my favorite gear is the bib-knickers and wind vest. These two help keep you just warm enough in the cool of the early morning and won't over heat you as the tempature climbs through the morning.
If you need a little more on the legs in the morning, don't forget every pro's favorite, embrocation.
After you have visited the coolest Indianapolis Bicycle Shop. After you have had a great Bicycle Fitting. After you collect all the best bike gear in Indianapolis, what do you have left...Your best friend. Yes, a racers best friend is their race bike. You spend hours and hours with your bike. Racing and training. You become partners in every way. As an example, the above happy customer is riding his new Giant TCX in one of the OVCX races last fall. He and his bike flatted out of the race early, but both were all smiles and ready for the next race.
Indiana bike race fans were all watching as Alberto Contador flexed his cycling muscles all over the hills of the Tour of Basque. Contador raced his Trek Madone .
He stormed up the climbs and rocketed to the finish to ensure yet another dominating race win. What team is going to be able to stop the Astana Bicycle Team this summer at the big tours?
Paris Roubaix is often called the Queen of the Classics. Why, because it is the most famous and prestigious of all the spring classics. It is long, rough and as hard as it gets. This bicycle race starts most cyclist's blood flowing. I often find my self dreaming as I ride over Indiana famous chip and seal, that I am riding Roubaix.
I know no bicycle tour in Indianapolis, would compare to Roubaix, but don't let that stop you from getting out on the road. Hit the bike paths in Indianapolis. Put together a urban Roubaix linking Indianapolis Greenways together with rough back roads. Schedule an gentleman's race over the Indianapolis bike paths.
Just keeping it real, the trash can is for spit! 
Here a 5 year old is chasing his older brother through a tight corner. 
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