The Heartrate Monitor Question

Should I use my heartrate monitor exclusively in determining how I ride for the night? Answer...drumroll please...NO!

But, you said go out and buy one and we used it to determine our Threshold. True...however, the heartrate monitor comes with its limitations. Bottomline is you need to incorporate your heart rate, resting perceived exertion and other factors to determine what intensity you will train for on the ride.

Here are some examples with two other factors Resting Heart Rate;RHR & Cycling Power;CP in addition to Training Heartrate;TH to consider when determining what intensity to train at or to answer...what the H$*# is going on here with my legs(Bill B. and Deb W.):

RHR Up: overtrained...rest!

RHR Up/CP Nrml/TH Nrml; Mental Stress/Anxiety...take a yoga class...Relax!

All Normal; Training is going well ;)

RHR Nrml/CP Low/TH Nrml; common during Base Bldng(like now...pushing too hard too soon..Chill!).

RHR Nrml/CP & TH cannot be obtained; you my friend have "dead legs." Take it EZ or take the day off.

RHR Nrml/ CP goes way down and TH is dropping or hard to keep at prescribed zone; most likely dehydrated.

There you have it...as you can see its NOT all about the heartrate monitor. Determination of training intensity is multifaceted. Therefore, become a "smart" rider and listen to your body while at the same time assessing what is coming back from the computer gadgets around you. All of this input will help dictate how you approach your training plan for the night. Ride smart... Cheers!

Watts...whats...and how to become a better climber using them

Watts...whats...aren't they whats... watts... found in a lightbulb. Ok, enough of the highjinx. Watts are a unit of energy. Yes, found in a lightbulb, but more importantly in the cycling world a measure of power output used to gauge your efficiency and overall cycling performance reletive to certain terrain i.e., hills or a course riden. Which when understood can dramatically improve your performance.

So, tell me...tell me...how can they help and what do I have to do to improve them...can I buy some carbon fiber or light weight watts? No definitely not, but heres an idea of what you can do.

Consider your body weight, sustainable watts and outside conditions. All three variables must be taken in consideration to fully benefit or understand how to generate greater wattage. First, if you drop weight you will produce greater watts per kg. Is that good? Yes. Consider this example, Elizabeth is 130 lbs and Sean is 190 lbs and they are both climbing a 20 min hill in St. Geogre, Utah and Sean produces 425 watts for 20 min giving him a power to weight ratio of 5 watts/kg...what does Elizabeth need to produce to be more efficient up that same hill? The answer is a sustained effort of only 360 watts thus giving a power to weight ratio of 6 watts/kg and ultimately allowing her to climb the hill faster and more easily because of the effects of gravity(power per unit of wt is important when climbing; the higher the percent the faster the climb on a hill). If you drop weight you can essentially climb faster because your power to weight ratio is more efficient. FYI: top climbers have a 6-7g/kg power to wt ratio...thats why the average profle of a Tour de France rider is close to 5'10 150# and the top climbers are under that weight tipping the scales at around 140#; all in an effort to be more efficient.

However, if you consider the same two riders on different terrain, say a flat 20 min course ,Sean would be more efficient because now gravity is not working against him and he is producing 65 greater watts than Elizabeth's 360 thus moving him faster. He would finish first.

In conclusion, drop some weight if you are going to be riding a hilly course for a race or local ride/s, train harder and longer at steady state watts with a powermeter, computrainer or other device that allows you to accurately assess your wattage output or do both. If you are not going to drop weight or train sustainable watts ride the flats if you are "phat" and ride the hills if you are "all that."

Cheers!

The "Iron Lady" Takes It Away From the 'boys and Mechanicals

Congratulations to Michelle K. for taking it to a male dominated Saturday Indoor Computrainer 2hr Endurance session... IM Louisville competitors watch out!

Aside from Michelle rock'n the doejoe, there were many mechanicals. Therefore, I want to focus on passing some tips/tricks for your upcoming spring/summer rides to avoid "hitch'n a ride."

1. I hear a noise coming from my back tire...Stop! It's most likely a bubble in the tube or in today's case(if your on a trainer) your tire is "going" from friction...make an investment in a trainer tire. If on the road, take a few minutes to change your tube to avoid a blowout.

2. My chain will not move from the 53 to 39(BIG to small ring)...what do I do?...keep riding and see if you can play with the L shifter to obtain a shift...if no glory utilize the available gears until you can get support if in a race(Bill K.) or work a higher cadence in the smaller gears until home(grab some lemonade out the lemons dealt).

3. My tire keeps slipping in the trainer...increase the rolling resistance if you have a standalone by slightly turning the knob...for Computrainers general guidelines read for "flats" 2.0lbs/press on force and add .5 lbs for every 2.5% increase in grade after a 2.5% grade which=2.5 roll n resist, 5.0%grade=3.0 roll n resist, 7.5%grade=3.5 rolln resist., etc.(If confused just give a slight turn to stop slippage!)...Larry we will hunker you down next time ;)

That's all folks...I need some rest 5 hr+ ride/run brick manana! Hope you enjoy your long one if you're hitt'n one! If your not motivated...rumors are there may be some long rides starting up during our first Spring Session at PCK on Sundays 3, 4 5, 6...7hr rides...hmmm...makes me tired & excited at the same time just thin'k about it! Cheers!

Mastering the Pedal Stroke

Ok, so I said your pedaling reminds me of seeing a ballerina on point. You say to yourself...what does that mean?...is he kidding?...huh? What I am implying is you need to drop your heel at the bottom of your pedal stroke.

Check out this link from Bicycling magazing to help master your pedal stroke. http://www.bicycling.com/article/0,6610,s1-4-41-15647-1-P,00.html



See you next week...pedaling right round... right round baby circles. Cheers!

How and when do I shift?

The big question following Tuesday nights ride...How and when do I shift gears?

To help answer this question please check out http://bicycletutor.com/gear-shifting/. Upon checking out the link try to visualize tonight's ride and see where you could have done better and apply it to Thursday's ride(yes, we are doing another interval ride with a multiple repeat format..practice makes perfect!)

Other areas of focus:

• Cadence- force yourself to "under-ride;" meaning ride the small ring or as the tutorial names it #2 and hold a steady cadence on the uphills 60+rpms(not 59 or less with a skyrocketed HR and mashing a big gear). Way to go Brian M....textbook!

• TAKE the rest interval in between the work interval..do not try to squeeze every ounce out of the ride...workon the "ups" and recover on the "downs." If you are working on the recovery, you are not working hard enough during the work portion of the interval.

Well, thats it for tonight. Let some of this digest. Get some rest and see you Thursday with "shifters" on!

Observations of the Pack and Tips

Today the Performance Center saw the rise and fall of its second week of Winter II Indoor Computrainer Cycling with a 2 hr Endurance Session(how about that climb guys...way to go Mike S. on taking both the KOM and Yellow Jerseys).

All in all, everyone(roadies and triathletes) are working hard and progressing nicely. However, I have noticed that it's either too late in the evening(Tues/Thurs) or too early(Sat) for some of you to follow your targeted zones(HR/Watts) during the ride. So, I though I may give some guidelines to digest prior to the next session to ensure success:

• Take the time prior to the start to warm-up(10 min minimum), if you arrive late still take it EZ for the first 10 minutes. Don't sprint up to the pack!


• Follow your targeted HR/Watts zones(from Initial Evaluation) as closely as possible...rides are set up to allow for increased intensity throughout the ride. Do not redline 5 mins in!


• Do your "systems check" throughout he ride including heels down, knees to toptube, push 3-6 o'clock/pull6-9 o'clock/scrape the heel at the bottom, silence upper body & head and release the "death grip" on the bars.


• Cadence check...try to maintain 90-100 rpm on the flats and no less than 60rpms on the hills...save the mashing for the potatoes.


• Take advantage of the Rest Intervals between work sections...it will make you more efficient in the latter intervals.


• If you are going to race...win! Seriously, save the max effort till the finish. We are building an off season base now, NOT sharpening the sword for our races yet so hold back a little.


• Take 10-15 minutes to stretch following the ride(utilize the yoga room if there is a class after your session).

If you cannot remember all of these guidelines...pick one for your next session. I hope to continually give focal areas for improvment as the session progresses. If you have any requests drop a comment. Cheers.

Valentine's Day Sweetheart Indoor Computrainer Sessions

Kick off Valentine's with your sweetheart at the Performance Center for a 1 hour Sweetheart Indoor Computrainer Session. Three sessions are available 9am, 10:15am or 11:15am. Make your reservations today; 609-393-1199. If you don't have a sweetheart...bring a friend or training partner. All are welcome.

Endurance Rides and LactateThreshold Tests

The Performance Center was home to Multisport Athletes and Endurance Riders this weekend. Saturday kicked off two new additions to the Performance Center at Knapps Services; Lactate Threshold Testing and a Two Hour Saturday Endurance Ride on the Computrainers. Thank you to all who are joining us for the 6week session.

Sean Nouveal and Mike Dolan, two Ironman Triathletes taking part in a Lactate Threshold Test. We wish Sean and Mike Good Luck with their new heartrate and watt zones established for Ironman St. Geogre(Utah). Sean was hamming it up for the camera...lets hope he "hammers" the watts out in Utah.

From lt to rt: Michelle and Bill Kent, husband and wife 2010 Ironman Kentucky Finisher Hopefulls(of course they will finish!) and Mike Smith taking part in a two hour Endurance Indoor Computrainer session.

Another pic from the endurance ride...push it!

For further details or to schedule your Lactate Threshold Test call the Center today at 609-393-1199. Sorry, the Saturday 7:30-9:30 Endurance Ride is sold out. A waiting-list is forming for a second weekend class. Call today! If the weekend does not work, there are a couple spots left in our Tues/Thurs 5:30-6:30 1-hr classes. Hope to see you soon...

"Sycle & Stretch" Class a Hit!

This past Saturday January 2nd PCK hosted a 3 hour indoor cycling and yoga event termed "Scyle & Stretch." Below are some some imaiges from the event.

The "calm" before the storm.


A view from behind the "saddle."


Emiliya www.emiliya.com/, our yoga instructor, presenting prior to her instruction.

Working up a sweat in the Computrainer Session.


Participants enjoying a relaxing yoga session.

Thank you to everyone who came out for the "Sycle & Stretch" event at PCK from NJ Bike Meetup www.meetup.com/bikingsociety/ . Because you asked for it, we have added it to our calendar of offerings at PCK starting Monday Jan 11th from 6-7pm Mondays/Wednesdays. The classes will be 1 hour(:30min yoga/:30Computrainer) and will run in 6-week blocks. Call Knapps at 609-393-1199 to reserve your spot today; class limited to 6-8 individuals.