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.