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Giro del Cielo Race Report (Podcast #19)

PEC at Giro del CieloThe Giro del Cielo is a 2-day stage race in Sussex County, New Jersey.  Originally begun as a women's only race, in the 9 years or so that it's been in existence, organizers have added men's cat 3 and 4/5 fields.  USA Cycling sanctioned, the 2 day/3 stage event is a great way to introduce people to stage racing without forcing them to commit to something as brutal as the Green Mountain Stage Race, Tour of the Catskills or the like.  It's geographical location in northern New Jersey is also the perfect venue to draw a diverse group of racers and teams, ranging from local squads to teams and riders from New York City and Philadelphia.

I'll go through my experience stage by stage, discussing some of the things that worked, some of the things that didn't, and how to improve for next year.  I'll cover:

  • Time Trial warm up – Getting your body primed for a hard, constant effort
  • TT recap
  • Post TT recovery – How to make sure the legs are fresh for a second race that day
  • Crit race warm up – Getting your leg speed online
  • Crit race recap
  • Day 1 recovery – The key to riding strong on day 2
  • Circuit race warm up – Getting the legs moving after a couple hard efforts the day before
  • Circuit race recap
  • Overall impression of the race and of my performance

Podcast: Play in new window | Download (Duration: 1:00:16 — 55.2MB)

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Zone 5 and VO2 Max Training (Podcast #18)

VO2 max chart

With the solstice and the arrival of summer, the cycling scene could literally not be hotter.  Group rides are rolling out almost every night of the week, centuries and charity events are plentiful and of course the racing scene is full speed ahead.  However, many cyclists, from weekend warriors to racers are often missing something.  Something that could be the difference between being dropped from the group ride or peloton and being the one pushing the pace and shelling other riders.

That something is an understanding of the importance of VO2 max (Zone 5 or Z5) training.  This season, much like every other one before it, I see lots of riders who are plenty strong and tactically fit.  However, they lack that one last skill that would turn them from a “one-speed rider” into a group shattering monster.  They lack the punch to match accelerations on climbs, make it over short, sharp pitches and surge with the group.  More than that, they lack the ability to repeat these surges over and over again, and they invariably find themselves off the back asking “what happened?”

Today's podcast will deal with the how and why of VO2 max training, including:

  • Describing what VO2 max is
  • Why VO2 max is important to train
  • How to train Zone 5 properly
  • Indoor trainer workouts for Zone 5 power and repeatability
  • Outdoor examples of how to incorporate Zone 5 work into your rides

As always, if you have questions or comments about today's podcast, feel free to contact me.  And always remember to rate the Tailwind Coaching Podcast on iTunes!

And for my podcast listeners, you can take 15% off everything in my downloadable training plans section by using the code “spower”.  This code will expire on July 4th, so act fast!

Podcast: Play in new window | Download (Duration: 43:21 — 39.7MB)

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Beginners Group Ride Skills (Podcast #17)

Group RidingWith the arrival of warm temperatures and sunshine, many people begin to get the itch for company on their rides.  Beginners and long time solo riders alike will begin to start searching out group rides.  But honestly, how many actually attend one of the gatherings?  Why don't more people try them out?  

In today's podcast, we'll talk about some of the obstacles beginners (or advanced riders new to the group riding scene) face, and ways to overcome them.  We'll also learn some ways to keep ourselves and our fellow group riders safe and happy on their rides.

We'll talk about:

  • Information you should know before the ride (speed, length, terrain, drop/no drop)
  • How to endear yourself to a new group (show up EARLY!)
  • Finding out information from the group before you leave the meeting area.
  • Learning the importance of communicating with the group.
  • Safe and predictable riding
  • Being able to take criticism if you make mistakes.

Podcast: Play in new window | Download (Duration: 41:05 — 37.6MB)

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Questions and comments are always welcome.  Remember to rate this podcast on iTunes.

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On Cycling Hero(in)es

The break about to hit Manyunk WallOver the weekend I had the pleasure of attending the Parx Casino Philly Cycling Classic with the finish atop the legendary Manyunk Wall.  The close atmosphere of the event, combined with a large, high quality field allowed spectators and fans an amazing opportunity to get up close and personal with the action and the main protagonists in the field.

Not only did we watch the Bicycling Classic (which allowed anyone who had a bike and $25 to pin on a number and do a couple laps of the wall) but we were able to watch a brutally hard women's race and an action packed men's race.  As the day wore on and we watched as riders suffered for the glory of the win, the QOM/KOM points, the points jersey and even just to stay in the race, it occurred to me that events like the Philly Classic cement cycling's foundation of a sport full of heroes.  The more I pondered the events of the day, the more I realized why we react to cycling the way we do.

And honestly, it made me think about who my heroes are.  Perhaps you'll consider who yours are as well.

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Choosing Cassette Gearing

While we've already dealt with choosing crankset gearing, you may still be in the dark about choosing cassette gearing.  Along with your crankset gearing, that cluster of cogs on your back wheel is what will determine if you're toddling happily up the next climb or walking (and cursing) on the way up.

So how do you assure that you're not plodding when you should be pedaling?  What factors go into choosing a proper cassette to match your ability and terrain?

Let's look at how to choose the proper gearing for you.

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