tag:blogger.com,1999:blog-4264814956371535652024-03-04T21:47:32.732-08:00DaybyDay CoachingAnonymoushttp://www.blogger.com/profile/04450311340359829331noreply@blogger.comBlogger8125tag:blogger.com,1999:blog-426481495637153565.post-77142872421386825362017-01-04T12:14:00.002-08:002017-01-04T15:06:53.692-08:002017 New Year Promotion<div class="separator" style="clear: both; text-align: center;">
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All dollars are US dollars. Not valid for current athletes (we have a super deal coming for you!)Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-426481495637153565.post-36056779559538194232016-08-06T07:12:00.001-07:002016-08-06T07:12:25.612-07:00DayByDay Athlete Rob Britton’s Tour Of Utah Training Camp - Part II<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
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<a href="https://lh4.googleusercontent.com/PYO8N-eJ1XttF6fCwjA3gn2CEGClLfmX45A3I_KUPwmvCWHaWWMBimmc7LdX1t2wn0_OXLuHXg_dz-63T3BaZfbNm4mK1rE3B0UxF81OszA2qZEFs-gS6xZtAcO1gq-HgQ5W6X76" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="376" src="https://lh4.googleusercontent.com/PYO8N-eJ1XttF6fCwjA3gn2CEGClLfmX45A3I_KUPwmvCWHaWWMBimmc7LdX1t2wn0_OXLuHXg_dz-63T3BaZfbNm4mK1rE3B0UxF81OszA2qZEFs-gS6xZtAcO1gq-HgQ5W6X76" style="border: none; transform: rotate(0rad);" width="550" /></a></div>
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<span style="font-family: "arial"; font-size: 16px; white-space: pre-wrap;"><span style="color: #f3f3f3;">In Rob’s first training block, we focused on aerobic work; building the engine with long sustained efforts. For the next 7-10 days, we’ll shift to focus to shorter, harder efforts. This will help add a “turbo” to his fitness, allow him to follow and make hard attacks, and break through the ceiling of his sustainable power output. In simple terms, first, we do more, then we do harder! </span></span><br />
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<span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #f3f3f3;">July 25. 2016-</span></span></div>
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<span style="color: #f3f3f3;"><span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Here’s what the workout looked like</span><span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> - </span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #f3f3f3;"><img height="420" src="https://lh4.googleusercontent.com/YJ7CFyRRa3lW6L8Hhu5CCqOe4dHBUg4fsgSqooznHSNbx46fU1SAwhvP-1cRodjrAmSUmtlC2ApaDTKsDZIXVc4N1hWipGovW0FPDNabSAUYmPgAAp2CDhqGF8z7HZbjOrp7hDpb" style="border: none; transform: rotate(0rad);" width="550" /></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #f3f3f3;"></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #f3f3f3;">And the Power File -</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #f3f3f3;"><img height="333" src="https://lh3.googleusercontent.com/827No_HyKNepYN-lx3-kFo7x1ymFWWrzZklt6dtkvK9lgbHhsBb9PzCFPo9pIXSiDFVbTycfy4DbXC9N5apU_pS_WECEIeh4HGL38teuaNp-iIRp-YurHayjbkfBFPjkqVZyBzny" style="border: none; transform: rotate(0rad);" width="550" /></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #f3f3f3;">This workout was done on a tough local climb, Flagstaff Mountain. Rob completed 4 sets of 10 minutes each, riding Z-5 power output for 40 seconds, and nice easy recovery (or as easy as a tough climb allows while continuing upwards) for 20 seconds. As you can see, most reps are well over 500 watts and while the recovery is 200-300 watts (as easy as the hill allows). </span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #f3f3f3;">Here is one of the 4 x 10 minute blocks in more detail</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #f3f3f3;"><img height="312" src="https://lh4.googleusercontent.com/G4U3e0cgVoFoW4hRHC2alIyzILq0wWl8e0s0XfasstQ1BWe6jy3kOX8SgtT3L949UrljnU1IBLIwaOusESSAnLHCC-yRQ8W3Icbb35isLKZRPw7zmfFJgyetFbuy-VbgZtMXB2uN" style="border: none; transform: rotate(0rad);" width="550" /></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #f3f3f3;">After these efforts, it’s back to the motor pacing for some high speed work on the flat roads around Boulder! We motor pace for just over an hour at an average speed of 29.6 mph. Rob produces 306 watts (normalized) at an average of 96 rpm! </span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #f3f3f3;"><img height="825" src="https://lh6.googleusercontent.com/QEYaH6H0MFfdIKqVJkdXYxVkrwHcezF29Y4pRCbQE4_SmRQnDFWBrhUo4OMeW6Fw1FhQzx4OzbDes0_J1s08zbW24u-R0WlcHY-i6KjFqPF797qCZC_NBUiWUvJMZCBoOswfk4SC" style="border: none; transform: rotate(0rad);" width="550" /></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #f3f3f3;">Here’s the Motor Pacing - </span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #f3f3f3;"><img height="266" src="https://lh5.googleusercontent.com/mEV9-McsvnHhVZYW98He6Hqw9fgi2FfQk8M2I6NFDJxDqRfAsGaARRaZ5swZpY6sx3ltwjZOdpwWiM71FujEglzupIk7pvzpvmHzTM1o2uhChu-z72ebUcgL0TzjjvxzqDZVfqfN" style="border: none; transform: rotate(0rad);" width="550" /></span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #f3f3f3;">For the last part of Rob’s day, it’s back into the hills, with a long climb home, on which he does one last 10 minute block of the 40 sec / 20 sec intervals. He starts these after the 5 hour mark, preparing him for the brutal effort up to Snowbird, the finale of the hardest stage of the Tour of Utah…. Ouch! </span></span></div>
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<span style="color: #f3f3f3;"><span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Rob’s Comments</span><span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> - “Nailed it. Last set of these bastards before the taper so I really pushed them. These are the best sets I've ever seen and repeat-ability is also better than years past. The first 4 sets combined with a rippin MP session and the final set on the way home made for one hell of a hard day. Ready to race bikes now...after I sleep for the next 3 days!”</span></span></div>
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<span style="color: #f3f3f3;"><span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Takeaway - </span><span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">There’s a good tip for everyone here; Oftentimes when rest is imminent, the day before a rest day or easy week, travel etc, is a great time to go a bit deeper than normal. Really pushing hard at these times can lead to greater fitness gains. </span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #f3f3f3;">July 26. 2016</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #f3f3f3;">Even for a top pro, that day is a tough act to follow! Rob’s legs are pretty beat, too fatigued to do any high quality intensity. So it’s back to basics with a long endurance ride including more motor pacing and 2 sets of very short but maximal sprint work incorporated into the session. </span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #f3f3f3;">Here’s the day - </span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #f3f3f3;"><img height="300" src="https://lh3.googleusercontent.com/Ge7D7ZEa-yp9We3H4aTFhl9hK4arOT8pIZydc0Gj6e06NCWDGlEkotL8w-Cgz7F1eeBwx3lQ_5Xir7h2L_unCFUSDeiayJyoI4Kth63jG6F7XISCIgeXrRXOZKF3fFzG7peG3FGw" style="border: none; transform: rotate(0rad);" width="550" /></span></span></div>
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<span style="color: #f3f3f3;"><span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Here are the Sprints.</span><span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> The focus is to create near-maximal torque; this builds the strength needed for the hardest bits of racing, where he’ll be right at his limit. Rob uses a large gear on steep climb, locks out his upper body and core and pedals with maximal force, just getting “on top” of the gear at the end of 20 seconds. He then rides easy for 1 minute and 40 seconds before repeating 5 times. </span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 400; margin-left: 1em; margin-right: 1em; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #f3f3f3;"><img height="640" src="https://lh5.googleusercontent.com/lF7LQB4kABvMbxgT_oY7xYpL7o5sVSzKNO-JEIbCydmd4KKP6OMAPufFTAe3Y6e4faVU-KC0jZ2s-_pFTh5mBBS2EFDcDgTmmUQaVkHMXy9GrCJ1zLN_Sn0DadWhzvyYx2uc_R1h" style="border: none; transform: rotate(0rad);" width="360" /></span></span></div>
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<span style="color: #f3f3f3;"><span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Rob’s Comments - </span><span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“Tough day! While I’ve had plenty of tough periods, I can tell I’ve progressed and gotten stronger during this training camp. The watts are coming with less effort and the speed while motor pacing feels easier” </span></span></div>
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<span style="color: #f3f3f3;"><span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Takeaway - </span><span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It’s worth noting, that training can be simple. There will be plenty of ebbs and flows in an athlete’s energy and daily outputs during a training program, but performance should be trending upwards! </span></span></div>
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<span style="color: #f3f3f3;"><span style="font-family: "arial"; font-size: 16px; white-space: pre-wrap;"><b>July 27. </b></span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; white-space: pre-wrap;">2016</span></span></div>
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<span style="background-color: transparent; font-family: "arial"; font-size: 16px; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #f3f3f3;">It’s time for REST!! There is simply no improvement without it. The contrast for Rob is dramatic. He goes for a nice easy 48 minute spin, with an average power output of 207 watts (normalized). </span></span></div>
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<span style="color: #f3f3f3;"><br /><br /><br /></span>Unknownnoreply@blogger.com7tag:blogger.com,1999:blog-426481495637153565.post-36809371722727933982016-08-04T11:06:00.000-07:002016-08-04T11:06:29.377-07:00DayByDay Athlete Rob Britton’s Tour Of Utah Training Camp - Days 1, 2, and Rest Day<div align="center" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">Have you ever wondered what it takes
to prepare for a world class stage race? Check out this snapshot of Rally Pro
Cycling and DbD athlete Rob Britton’s altitude training camp in Boulder,
Colorado. It chronicles the methodical, structured and arduous training
required! </span><span style="font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">Due to the nature of the Tour of
Utah, our focus is on big climbing days. Since there is no Time Trial and there
are 2 stages that will be decisive, we’ve structured his training with 2 very
hard days, followed by an easy rest day. </span><span style="font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<b><u style="text-underline: #EAEAEA;"><span style="color: #eaeaea; font-family: "times"; font-size: 24.0pt;">July 15. 2016 - Day 5</span></u></b><span style="color: #eaeaea; font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">This is the beginning of Rob’s second
block of altitude training here in Boulder, Colorado. He’s done one
moderate transition day and two tough days followed by a day of rest leading up
to this. </span><span style="color: #eaeaea; font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">This initial block of training is
designed to rebuild Rob’s aerobic fitness, endurance and economy after a mid
season break. These are the elements of a solid foundation for the more intense
work to come. I like the “engine” analogy… we’re building a V12, later we’ll
add the “turbo” using more intense training. </span><span style="color: #eaeaea; font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">Here’s the stats from the day:</span><span style="color: #eaeaea; font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">And here’s the day’s power file.</span><span style="color: #eaeaea; font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">On this ride, Rob descends from his
base in Nederland and completes two climbs shown below: 1x30 minutes on
Flagstaff mountain and 1x20 minutes on Sunshine canyon. These are both done
just below LT, or the point at which lactate accumulates in the muscles faster
than the body can process it. In Rob’s case, that is 375-380 watts. Note how
steady his output is; he finishes just as strong as he starts and there are
very few spikes in power above the target.</span><span style="color: #eaeaea; font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">Here’s a close up of the 2 climbs:</span><span style="color: #eaeaea; font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 16.0pt;"><o:p> </o:p></span><img height="264" src="https://lh4.googleusercontent.com/P8P7sGqFXvWxC5IoUiGVmhkB5zYUrNmnivzXcZhs0ezmyUwc2f3NBl1N1e2eMXDs0Uol4YBIOdI525h8h9cffUOyYlTiKp3PkcDVSuxJByDf5CFm-niO4Mh2tXOcLO25RoeFy3po" style="border: none; font-family: Arial; font-size: 14.666666666666666px; transform: rotate(0rad); white-space: pre-wrap;" width="529" /></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">After these climbs are completed, Rob
meets up with his coach for 90 minutes of motor pacing, or riding behind a
motorized scooter. This allows a rider to train at race pace, improves leg
speed and adds micro accelerations into the training. Rob averages a normalized
output of 310w and an impressive average cadence of 100 rpms for this portion
of training.</span><span style="color: #eaeaea; font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">A pic with the stats from the Motor
Pacing:</span><span style="color: #eaeaea; font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw98_yurIgdV-L3fGepw_ai41_Jmtc8ROK-CUWa_bL2ZUSuhwhkikXDoMNpnyfnU4Iy2gXxgCquOOeVAWGrv5j2WCpCGGAMzTBuumHVStdpmfhyphenhyphenWKmFzWe4T_8ozL9gxEAxyY7Rk7NfWOp/s1600/Screen+Shot+2016-08-04+at+11.40.44+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="461" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw98_yurIgdV-L3fGepw_ai41_Jmtc8ROK-CUWa_bL2ZUSuhwhkikXDoMNpnyfnU4Iy2gXxgCquOOeVAWGrv5j2WCpCGGAMzTBuumHVStdpmfhyphenhyphenWKmFzWe4T_8ozL9gxEAxyY7Rk7NfWOp/s640/Screen+Shot+2016-08-04+at+11.40.44+AM.png" width="550" /></a></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">Last intervals for the day are two
more climbing efforts done on Sugarloaf and Magnolia; two of the most brutal
climbs available. The efforts are 15 minutes each and done right at LT or
390-400 watts. </span><span style="color: #eaeaea; font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">Here’s the last rep of the day!
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<span style="color: #eaeaea; font-family: "times"; font-size: 16.0pt;"><o:p> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyVSiT1puqDqe9Yr3MuDUVXh_ZDKZIRq2Xe8rBQ5gsY_mHzLO8lv_FlJrg3i_USOZMpONqdQ9geB62OEqu75DNaE7LNrtB7EqwCGkV3vzlB7E3oISYBkskCyyC8EWm4ocBFp0kFfTpnNpm/s1600/Screen+Shot+2016-08-04+at+11.41.48+AM.png" imageanchor="1"><img border="0" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyVSiT1puqDqe9Yr3MuDUVXh_ZDKZIRq2Xe8rBQ5gsY_mHzLO8lv_FlJrg3i_USOZMpONqdQ9geB62OEqu75DNaE7LNrtB7EqwCGkV3vzlB7E3oISYBkskCyyC8EWm4ocBFp0kFfTpnNpm/s640/Screen+Shot+2016-08-04+at+11.41.48+AM.png" width="550" /></a></o:p></span></div>
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<b><span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">Rob’s Comments:</span></b><span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;"> “Solid day. Getting back into the swing of things here now.
Altitude isn't affecting me nearly as much, I’m able to sit on the watts
relatively comfortably now. Biggest thing is really holding back and riding
easy between LT and MP efforts. Super hot out these days so have doubled up on
bottle refills, probably 10-12 big bottles today!”</span><span style="color: #eaeaea; font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<b><span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">The Takeaway:</span></b><span style="color: #eaeaea; font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">-Riding VERY easy between intervals
is essential to maximizing the quality of each rep</span><span style="color: #eaeaea; font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">-”<i>10-12 bottles</i>”!!! Hydration
is paramount to working near your personal limits. Even in less extreme circumstances,
ample fluid intake can make the difference between a failed workout and a
breakthrough! </span><span style="color: #eaeaea; font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<b><u style="text-underline: #EAEAEA;"><span style="color: #eaeaea; font-family: "arial"; font-size: 24.0pt;">July 16. 2016 - Day 6</span></u></b><span style="font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">For the second day of this training
block, we’re having Rob focus on a long, hard, steady ride. We want to
challenge his economy and fuel utilization, increasing his body’s ability to
use fat as opposed to carbohydrate to fuel efforts. Since he’s well under his
limits, this is also a great time to focus on his riding technique. Things such
as a smooth pedal stroke, momentum preservation and long out of the saddle
efforts are often overlooked, but very valuable skills. </span><span style="font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">As you can see, Rob covers 97 miles
with over 11,000 feet of climbing in just under 6 hours. During this ride, he
burns nearly 5 thousand Kilojoules, which roughly corresponds to calories.</span><span style="font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">Though, much less intense than the
previous day, Rob still climbs mostly in high Zone 2 and Zone 3. Here’s an
example towards the end of his day:</span><span style="font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span id="docs-internal-guid-7ddf4d74-56ab-c8b7-e04b-b6aa891329e9"><span style="font-family: "arial"; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;"><img height="215" src="https://lh6.googleusercontent.com/s60O0ZSzDb9BPbwDPQrMNLzqo5vSXGkEu7S38vqgBAZIvsG7ZugfnPxl4QsU0y9CjDtCrKQBtrHnWGLJ8fKUB2BPSJcsJGD1g3Hx4hJFrV4qjIsC-QfRLZ3TKXtwgUPiB4zFUyrm" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="550" /></span></span></div>
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<b><span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">Rob’s Comments</span></b><span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;"> - “Was a little slow out of the blocks today and definitely not
sharp but really managed to ride into the day. Lots of new roads helped to keep
things exciting. Lots of dirt...good bike practice. Never really went too deep
but still managed to get on top of it pretty good for the last couple hours
home. Felt surprisingly solid in final hour, not my usual shattered self!”</span><span style="font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<b><span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">The Takeway -</span></b><span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;"> As you can see, even top pros don’t feel “sharp” following a
tough day. While it is important to recover properly at regular points in a training
program, it is necessary to “push through” some fatigue to reach a high fitness
level. </span><span style="font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">Also, note the psychological aspect
Rob pointed out. “Lots of new roads helped to keep things exciting”. One
of the great aspects of cycling is covering new ground, and exploring our
backyards. Go ahead and see </span><span style="font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">where that new road goes! </span><span style="font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<b><u style="text-underline: #EAEAEA;"><span style="color: #eaeaea; font-family: "times"; font-size: 16.0pt;">REST DAY:</span></u></b><span style="font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">After two monster days of focused
training, it’s time for a rest day. The focus here is recovery. Without rest,
we don’t absorb the work, so it’s important to rest just as hard as we train! </span><span style="font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">Because he’s staying in Nederland
Colorado at 8228 feet for the altitude effect, Rob was a bit limited with his
options. So he was forced to climb when a completely flat route would be
preferable. Regardless, he keeps the pace very low, averaging 189 watts
normalized for the one hour ride. This yields a Training Stress Score (a
measure of ride difficulty) of 27.6. Compare this to the hard days he’s done,
which are in the 320-400 neighborhood! Hard days are hard, and easy days are
easy! </span><span style="font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<span id="docs-internal-guid-7ddf4d74-56ac-33f5-310d-fffab0db5c2f"><span style="font-family: "arial"; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;"><img height="351" src="https://lh4.googleusercontent.com/l_DYfVxNqHIQx2i0mrLNh3f7jeZQKCOIMW-jaxHMSIBUg5UIvMVvMsJDslG3kkE59_m_bXdMH1_L0Tn3tRCz2iqTNFqVJdJu03qNsdtr2RUfr3nWUO0w7TFtkGGVlqPurf1RZYPZ" style="border: none; transform: rotate(0rad);" width="624" /></span></span></div>
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<b><span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;">Rob’s Comments:</span></b><span style="color: #eaeaea; font-family: "times"; font-size: 15.0pt;"> “Bike hard, rest harder. Super chill today. was nice to have a
rest day even though we're doing 2 on instead of 3 the last 2 days were massive
and I was ready to have a bit of a recharge. Easy spin this am then Sauna/
Massage this aft. Should be good to go tomorrow.”</span><span style="font-family: "times"; font-size: 16.0pt;"><o:p></o:p></span></div>
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<b>The Takeaway:</b> This one is simple, easy means
EASY!! It’s necessary to have drastic “contrast” between your hard days and
rest days. While on your active recovery spin, be thinking about the difficult
days coming, that’ll keep you in check!<o:p></o:p></span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-426481495637153565.post-25461755445238069702016-07-21T14:00:00.000-07:002016-07-21T20:53:13.624-07:00Le Tour de France DayByDay Coaching Promotion<br />
<span style="color: #f3f3f3; font-size: large;"><span data-offset-key="aa1g7-0-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;"><br /></span></span>
<span style="color: #f3f3f3; font-size: large;"><span data-offset-key="aa1g7-0-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;"><br /></span></span>
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<span style="color: #f3f3f3; font-size: large;"><span data-offset-key="aa1g7-0-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg34oUcmUX3bN1GEe_XxWG-mtSSy5N1qgEKMsXtD2lzBnhZQEyTkTZYRQrf6kpzpMVpog_ldyHpjvT7C74KDnaKx3OlyUgxSOBDIpF1hzmqKJUMkzU2G9-JFggekVmOVHPNoapBYxsqg5bd/s1600/Screen+Shot+2016-07-19+at+9.44.01+PM.png" imageanchor="1"><img border="0" height="328" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg34oUcmUX3bN1GEe_XxWG-mtSSy5N1qgEKMsXtD2lzBnhZQEyTkTZYRQrf6kpzpMVpog_ldyHpjvT7C74KDnaKx3OlyUgxSOBDIpF1hzmqKJUMkzU2G9-JFggekVmOVHPNoapBYxsqg5bd/s640/Screen+Shot+2016-07-19+at+9.44.01+PM.png" width="500" /></a></span></span><br />
<span style="color: #f3f3f3; font-size: large;"><span data-offset-key="aa1g7-0-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;"><br /></span></span>
<span style="color: #f3f3f3; font-size: large;"><span data-offset-key="9o4o3-0-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;">How do your numbers measure up against the pros? Now you can find out - Celebrate Le Tour de France</span><span data-offset-key="9o4o3-2-0"><span style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;"> with Daybyday Coaching</span> </span><span data-offset-key="9o4o3-4-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;">by signing up for 6 months or more of coaching and receiving a free Pioneer power meter to track your success ($559.99 value)!!! OR Sign up for 3 months of more and receive the first month of coaching free* ($300+ value).</span></span><br />
<span style="color: #f3f3f3; font-size: large;"><span data-offset-key="aa1g7-2-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;"><br /></span><span data-offset-key="aa1g7-2-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;">Contact us at info@daybydaycoaching.com</span></span><br />
<div style="text-align: center;">
<br /></div>
<span style="color: #f3f3f3;"><span data-offset-key="aa1g7-2-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;">*Get your first month free when you sign up for 3 months details:</span></span><br />
<span style="color: #f3f3f3;"><span data-offset-key="aa1g7-2-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;"><i>Athlete needs to pay the $75 signup fee and pay for the 2nd and 3rd month of coaching fees, not valid with any other offer, offer expires July 31, 2016</i></span> </span><br />
<span data-offset-key="aa1g7-2-0" style="color: #f3f3f3; font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;"><br /></span><span data-offset-key="aa1g7-2-0" style="color: #f3f3f3; font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;">**Get a free Pioneer powermeter when you sign up for 6 months details:</span><br />
<span data-offset-key="aa1g7-2-0" style="color: #f3f3f3; font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;"><i>Athlete needs to pay the $75 signup fee and prepay first 6months of coaching fees, athlete will receive a Pioneer single leg Ultegra powermeter and left crank (valued at $559.99), athlete can upgrade at their cost to any other Pioneer powermeter using this credit (+$70 for Pioneer DuraAce single leg powermeter and crank; +$740 for Pioneer Ultegra dual leg powermeter and cranks; +$940 Pioneer DuraAce dual sided powermeter and cranks), free standard shipping in the US, athlete is responsible for shipping internationally, not valid with any other offer, offer expires July 31, 2016</i></span><br />
<span style="color: #f3f3f3;"><span data-offset-key="aa1g7-2-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;"><i><br /></i></span><span data-offset-key="aa1g7-2-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;"><i>All dollars are US dollars</i></span></span><br />
<span style="color: #f3f3f3;"><span data-offset-key="aa1g7-2-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;"><i>Not valid for current athletes (we have a super deal coming for you!)</i></span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-426481495637153565.post-29485136806406222332016-07-13T09:46:00.000-07:002016-07-13T09:46:21.486-07:00The Day Report - Stage 3 USA Pro Challenge 2015<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: white; font-size: x-large;">The
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<span style="color: white; font-size: x-large;">Stage
3<o:p></o:p></span></div>
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<span style="color: white; font-size: x-large;">Copper
Mountain to Breckenridge</span><span style="color: #17365d; font-size: 16pt;"><o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: #17365d;"><span style="font-size: x-large;"><br /></span></span></div>
<div class="MsoNormal">
More than half of today’s 163km Stage 3 of the USA Pro
Challenge was raced above 10,000ft. The climbing commenced from the drop of the
flag, but different to yesterday, the peloton was a little more subdued going
out of the gates, somewhat cautious of what lay ahead of them. 9 riders
eventually forced clear over the top of the first KOM, in it, 2 riders within
1.5minutes of the general classification lead. BMC would need to keep the break
on a short “leash”.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Starting at 107km and peaking at 131km and 3678 meters
(12,065ft) of elevation, this climb was a real lung-buster. There is no easy
way up this climb. The race has been won and lost here plenty of times before,
but for those who persist, there are opportunities to catch back on during the
long and fast descent into Aspen. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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On this particular day, the right hand turn towards Twin
Lakes and the base of Independence Pass saw the riders start working into a
decent headwind, making it tougher for the riders on the front, yet easier for
the riders on the wheel and shaping the tactics. BMC and UnitedHealthcare put
their riders up front to sacrifice themselves for their respective team
leaders, hedging bets on their team’s best chance of success. This is the
beauty of cycling – all for one and one for all.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Kiel Reijnen’s UnitedHealthcare’s teammates, Marco Canola
and Jani Brakovic, waited for him once over the crest of Independence Pass,
foregoing their own chances of success and pain-preservation, and proceeded to
chase the front group of 13 riders full gas. Once there, they delivered the
perfect leadout and Reijnen took his 2<sup>nd</sup> victory in Aspen at the USA
Pro Challenge, but on very different courses.<o:p></o:p></div>
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<br /></div>
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Canola spoke of Reijnen’s intense motivation for this race
and the importance of the team working as one tight unit in order to be
collectively successful. We grabbed both of their Pioneer power files post
stage. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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With Marco’s file, you can see how difficult the stage was
already from the first climb, with him spending the first 20minutes at nearly 320W
– try doing that at 3400meters (11,000ft)! Onto Independence Pass, his final
20minutes were also at 320W but the altitude was getting even higher – 3678meters
(12, 065ft).<o:p></o:p></div>
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<br />
You can see on the file that at the beginning of the descent, Canola was taking
it easy, waiting for Reijnen to latch onto his wheel, hook up teammate Brakovic
and go in hot pursuit of the front group. Canola led Reijnen through the final turns
and started his leadout averaging 20seconds at 685W.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEW7rzJ-uJtbrFCsQEAUOzo5Nelo7MxsTh3ftJum5BvEMCa8BY-WyO5TqzQ4U8roIDTscotNAUJJmM-IxpRz3Kn2mNE9tUSxlelJoWNgK2-EOSB3n4udbi9mkOGyNCB20F7u3iBzfcwaVQ/s1600/MarconumbersStage3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="173" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEW7rzJ-uJtbrFCsQEAUOzo5Nelo7MxsTh3ftJum5BvEMCa8BY-WyO5TqzQ4U8roIDTscotNAUJJmM-IxpRz3Kn2mNE9tUSxlelJoWNgK2-EOSB3n4udbi9mkOGyNCB20F7u3iBzfcwaVQ/s400/MarconumbersStage3.jpg" width="400" /></a></div>
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<span style="color: red;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Interestingly, you can see that Kiel’s hi-definition power
pedaling data showed that in his laborious efforts up Independence Pass, his
pedaling efficiency was at 48%, whilst during the final sprint, he was
delivering power more effectively with a pedaling efficiency of 63%. <o:p></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg32Fa6UtYrQ7ggwXv3eFTl65b6ZoHTefugqZBXAE7Oolvh-CMLlHn_HIqs3v30j6eLzS5GPvXMjL9PTes5hkpMHnsaYr7DZGGcW8f4f1y-hxqvt2kKRZCvyno2WCU1r-Dt_jwwTyw820OX/s1600/kielnumbers1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="203" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg32Fa6UtYrQ7ggwXv3eFTl65b6ZoHTefugqZBXAE7Oolvh-CMLlHn_HIqs3v30j6eLzS5GPvXMjL9PTes5hkpMHnsaYr7DZGGcW8f4f1y-hxqvt2kKRZCvyno2WCU1r-Dt_jwwTyw820OX/s400/kielnumbers1.jpg" width="400" /></a></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXRHjlz1Zw8IfUNcV1QGMM-t944xTVYU6nfZkUfyj6ZDqth5I_fRkVBAyTWCKuiTBo3sYfKMJrRzY9V-t-G33hfMVmk7BFpqsT8uwrTFoHbjdDq4fU2znNbXgpcR95-mmRetbLcmw3QMk8/s1600/Kielnumbers2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXRHjlz1Zw8IfUNcV1QGMM-t944xTVYU6nfZkUfyj6ZDqth5I_fRkVBAyTWCKuiTBo3sYfKMJrRzY9V-t-G33hfMVmk7BFpqsT8uwrTFoHbjdDq4fU2znNbXgpcR95-mmRetbLcmw3QMk8/s400/Kielnumbers2.jpg" width="400" /></a></div>
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<br /></div>
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<br /></div>
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In the sprint, you can clearly see how Kiel had to
accelerate hard out of the corner to come back to the wheel of Logan Owen
before kicking again and actually sprinting to the line seated. This effort
lasted for 19seconds at 913W and with a top speed of 70.3km/h (44mph) to take
the stage victory.<o:p></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_GIYcvEExtb-h8pHZXF-RHIMVWkXUooQmbEGfMgY8MrsyDF-ZO48yjs54a7_SIgn1I-W-NgkbYYZ0eEoBCZ3p7ACaF37dSEGDEZcWCPhZyvPS5_L98hel4NIGZoMZ5hW07_yZy_G2QQMz/s1600/Kielnumbersstage3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="195" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_GIYcvEExtb-h8pHZXF-RHIMVWkXUooQmbEGfMgY8MrsyDF-ZO48yjs54a7_SIgn1I-W-NgkbYYZ0eEoBCZ3p7ACaF37dSEGDEZcWCPhZyvPS5_L98hel4NIGZoMZ5hW07_yZy_G2QQMz/s400/Kielnumbersstage3.jpg" width="400" /></a></div>
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<br /></div>
<div class="MsoNormal">
Stage 4 challenges the riders to ride up and over
Independence Pass again from Aspen to Breckenridge. The stage includes a
category 1, category 2, and category 3 all at high altitude. Interestingly, the
category 3 climb could be one of the most decisive of the entire tour. Be sure
to tune in.<o:p></o:p></div>
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<br /></div>
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Unknownnoreply@blogger.com8tag:blogger.com,1999:blog-426481495637153565.post-44521490167547259352016-07-01T21:12:00.000-07:002016-07-02T06:04:48.096-07:00Le Tour de France DaybyDay Coaching Promotion 2016<div class="separator" style="clear: both; text-align: center;">
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<span style="color: #f3f3f3; font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijOIjn5mRp4kom_5MTbHiGykVzLRQawfkhmHiS8LVDjX1I-wRdHzsvEr-H1Rlf7y32OBCQGPQE-oOlKoFB_e2BH6pwRZfwzJDlAzKsYkfvyHXFZnZ54EM6xQswIQXQ56jUjGnlrUPfytIN/s1600/Screen+Shot+2016-07-01+at+9.57.01+PM.png" imageanchor="1"><img border="0" height="368" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijOIjn5mRp4kom_5MTbHiGykVzLRQawfkhmHiS8LVDjX1I-wRdHzsvEr-H1Rlf7y32OBCQGPQE-oOlKoFB_e2BH6pwRZfwzJDlAzKsYkfvyHXFZnZ54EM6xQswIQXQ56jUjGnlrUPfytIN/s400/Screen+Shot+2016-07-01+at+9.57.01+PM.png" width="580" /></a></span></div>
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<span style="color: #f3f3f3; font-size: large;"><span data-offset-key="aa1g7-0-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;">Celebrating <b>Le Tour de France</b></span><span data-offset-key="aa1g7-2-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;">, DaybyDay Coaching is offering the first month free* when you sign up for 3 months or more ($300+ value) or a free Pioneer powermeter** when you sign up for 6 months or more ($559 value)!</span></span><br />
<span style="color: #f3f3f3; font-size: large;"><span data-offset-key="aa1g7-2-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;"><br /></span>
<span data-offset-key="aa1g7-2-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;">Contact us at info@daybydaycoaching.com</span></span><br />
<div style="text-align: center;">
<br /></div>
<span style="color: #f3f3f3;">
<span data-offset-key="aa1g7-2-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;">*Get your first month free when you sign up for 3 months details:</span></span><br />
<span style="color: #f3f3f3;"><span data-offset-key="aa1g7-2-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;"><i>Athlete needs to pay the $75 signup fee and pay for the 2nd and 3rd month of coaching fees, not valid with any other offer, offer expires July 27, 2016</i></span> </span><br />
<span data-offset-key="aa1g7-2-0" style="color: #f3f3f3; font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;"><br /></span>
<span data-offset-key="aa1g7-2-0" style="color: #f3f3f3; font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;">**Get a free Pioneer powermeter when you sign up for 6 months details:</span><br />
<span data-offset-key="aa1g7-2-0" style="color: #f3f3f3; font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;"><i>Athlete needs to pay the $75 signup fee and prepay first 6months of coaching fees, athlete will receive a Pioneer single leg Ultegra powermeter and left crank (valued at $559.99), athlete can upgrade at their cost to any other Pioneer powermeter using this credit (+$70 for Pioneer DuraAce single leg powermeter and crank; +$740 for Pioneer Ultegra dual leg powermeter and cranks; +$940 Pioneer DuraAce dual sided powermeter and cranks), free standard shipping in the US, athlete is responsible for shipping internationally, not valid with any other offer, offer expires July 27, 2016</i></span><br />
<span style="color: #f3f3f3;"><span data-offset-key="aa1g7-2-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;"><i><br /></i></span>
<span data-offset-key="aa1g7-2-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;"><i>All dollars are US dollars</i></span></span><br />
<span style="color: #f3f3f3;"><span data-offset-key="aa1g7-2-0" style="font-family: "helvetica" , "arial" , sans-serif; white-space: pre-wrap;"><i>Not valid for current athletes (we have a super deal coming for you!)</i></span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-426481495637153565.post-89552206603608908692016-06-01T08:00:00.000-07:002016-06-17T20:14:09.684-07:00The Day Report - Stage 2 USA Pro Challenge 2015<div class="MsoNormal" style="text-align: center;">
<span style="color: #f3f3f3;"><span style="font-size: x-large;">The Day Report – Race and Power Analysis of the USA Pro Challenge Stage 2</span></span></div>
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<span style="color: white;">Before the start of Stage 2 of the USA Pro Challenge you could tell that
the riders were nervous. Virtually every team had stationary trainers set up
for the riders to warm up on. Once the flag dropped, the race went straight up
the tough Rabbit Ears Pass. The stage would culminate after 185km with a 7km
climb up to 3,317meters (10,882ft) of altitude. <o:p></o:p></span></div>
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<span style="color: white;">The dynamics of this stage were different to stage 1, as the riders let
the first move of the day be the selection that pushed on, isolated out on the
road, searching for glory. Early motivation was the thing that paid off for
these riders. And they weren’t far off, as breakaway rider Nate Brown for
Cannondale-Garmin only got caught with 1 kilometer to go – you’ve got to be in
it to win it!<o:p></o:p></span></div>
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<span style="color: white;">Today I rode in the team car of UnitedHealthcare Pro Cycling and got an
insight as to their tactics during the stage. Danny Summerhill, a Colorado
native, and a rider always motivated to shine in his home state, instigated the
first attack of the day in an attempt to keep the King of the Mountain’s
jersey, that Jonny Clarke won after the first stage, within the UHC team.
Although he pushed hard to make it happen, Danny was beaten to the line twice by
Optum’s Will Routley. Danny now lies 2<sup>nd</sup> in the KOM competition with
Clarke in 3<sup>rd</sup>.<o:p></o:p></span></div>
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<span style="color: white;">After the stage, we took a look at Danny’s Pioneer power file and
discussed with him how he utilizes the metrics he has on his cycle computer. A
common theme amongst the professional riders is that they use many parameters
to gauge their effort. They are aware of their power numbers, their heart rate
on the screen, their cadence, but as well they are listening to the sensations
in their body. This is a talent of the pros, to understand what their limits
are on any given day. The power of the mind, and external motivations means
that given the right circumstances, a rider can smash through their previously
recorded best efforts in an attempt to fight for that podium position or help
their teammate attain a similar feat. Human limitations are constantly pushed.<o:p></o:p></span></div>
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<span style="color: white;">Getting into some fine detail of Danny’s ride today using Trainingpeaks
WKO+ software, we see the difficulty of that first climb up Rabbit Ears pass and
the KOM sprint. Danny averaged 351W for 34 minutes before accelerating to
average 679W over 1min13sec in a sprint where he was beaten by the in-form
Routley. As we alluded to yesterday, the altitude in Colorado is a huge
additional stress, and at the top of this pass, Danny’s maximal physiological
effort would have been blunted by as much as 10%!<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglcdUyr2BmLERKAyZoFopg65MSVMo-dlkNnid_ibrbet_sIH-Ffx1-4dUdJr7zdvwywqtM7n3OqVHxtg1lGohOqV1KUZY5MjrnF4yspyDJg7bPAVzLd3y002iY8Pb83PaSt7CmicJcGPi5/s1600/DSanalysisS2part1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: white;"><img border="0" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglcdUyr2BmLERKAyZoFopg65MSVMo-dlkNnid_ibrbet_sIH-Ffx1-4dUdJr7zdvwywqtM7n3OqVHxtg1lGohOqV1KUZY5MjrnF4yspyDJg7bPAVzLd3y002iY8Pb83PaSt7CmicJcGPi5/s400/DSanalysisS2part1.jpg" width="400" /></span></a></div>
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<span style="color: white;">From there we shoot down to where you see the second KOM of the day. As it
was undulating coming into this climb, the leadup to the sprint line was
3.5minutes long and Danny needed to hold 394W to stay in contention before
launching for 23 seconds at an average of 684W. <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTEs-q0SjaMAqgBGiuImCFYsZZm5DKwbBp-gmAWdORpb-oHs8aluaeeYcavQ50Vr1bPKgZ6coW7M-ytHMDltZW2kGFhCoSfr92wzG1x0sqK0Q53Bu3OucjK5-vBzDpGQeKuPk-bzjSRE9L/s1600/DSanalysisS2part2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: white;"><img border="0" height="110" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTEs-q0SjaMAqgBGiuImCFYsZZm5DKwbBp-gmAWdORpb-oHs8aluaeeYcavQ50Vr1bPKgZ6coW7M-ytHMDltZW2kGFhCoSfr92wzG1x0sqK0Q53Bu3OucjK5-vBzDpGQeKuPk-bzjSRE9L/s400/DSanalysisS2part2.jpg" width="400" /></span></a></div>
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<span style="color: white;">Finally, there is another important feature to review in the “heaviness”
of today’s stage. Danny spent over 4hrs in the breakaway burning over 4400kj at
an average of 305 normalized watts (a smoothed out version of average watts
taking into account true physiological exertion). Using an “internet” reported
weight of 70kg (not always the best for accuracy), this equates to 4.3watts/kg,
which is a sign of Danny’s immense aerobic capabilities. I’m sure he enjoyed a
good feed tonight!<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlLkr0hIxVeE6pguCARUACJBjuYR53ZUjVK6YlMU7Smtt57tipAAJ5Eh_6mkuVlzUlL_wWUqihtjSqOfQfx4C4u83N9agRMJcjiLFw0aDCtvv-a1Ttdm9uLsHo_aIbzl69v963XfeXwL9J/s1600/DSanalysisS2part3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: white;"><img border="0" height="202" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlLkr0hIxVeE6pguCARUACJBjuYR53ZUjVK6YlMU7Smtt57tipAAJ5Eh_6mkuVlzUlL_wWUqihtjSqOfQfx4C4u83N9agRMJcjiLFw0aDCtvv-a1Ttdm9uLsHo_aIbzl69v963XfeXwL9J/s400/DSanalysisS2part3.jpg" width="400" /></span></a></div>
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<span style="color: white;">The stage was won by BMC’s Brent Bookwalter with our featured rider
yesterday, Jonny Clarke, showing great form, backing up from the breakaway with
a 4<sup>th</sup> place not far behind. The race is heating up!<o:p></o:p></span></div>
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<span style="color: white;">Stage 3 launches from Copper Mountain, up and over Independence Pass,
cresting at<span style="mso-spacerun: yes;"> </span>3678 meters (12,065ft) above
sea level and down into the town of Aspen. It will surely be a tough stage and
it will be exciting to see if some of the fast men can chase down the mountain
climbers on the final descent. Please check back with us to see our stage 3
report tomorrow.<o:p></o:p></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-426481495637153565.post-79404656939504491782015-08-19T22:58:00.001-07:002015-08-19T23:02:34.339-07:00The Day Report - Stage 1 USA Pro Challenge 2015<div align="center" class="MsoNormal" style="text-align: center;">
<span style="color: white; font-size: 16.0pt; mso-themecolor: text2; mso-themeshade: 191;">The
Day Report – Race and Power Analysis of the<o:p></o:p></span></div>
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<span style="color: white; font-size: 16.0pt; mso-themecolor: text2; mso-themeshade: 191;">USA
Pro Challenge<o:p></o:p></span></div>
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<span style="color: white; mso-themecolor: text2; mso-themeshade: 191;">Stage 1 of the USA Pro Challenge kicked off today in beautiful Steamboat
Springs. Greeted by perfect temperatures of 73f, the first stage is one of the
most opportunistic stages in this year’s tour – a chance at the win for any of
the cyclists if they play their cards right.<o:p></o:p></span></div>
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<span style="color: white; mso-themecolor: text2; mso-themeshade: 191;">The pivotal part of today’s stage was the “King of the Mountain” climb
that the riders climbed twice during the two-lap race. At just 2.3km and an
average gradient of 7%, this climb is a mere warm up for the rest of the week’s
action in the Rocky Mountains of Colorado, but being bracketed by two other
uncategorized climbs, this part of the course defined which sprinters were left
to contest the finish in Steamboat Springs: would it be the pure sprinters who
generally don’t like the climbs and high altitudes too much, or the “climbing
sprinters” who do well up hill and can dominate in a reduced group sprint. <o:p></o:p></span></div>
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<span style="color: white; mso-themecolor: text2; mso-themeshade: 191;"><br />
Making the break on a stage such as this is a feat in itself. As you could
imagine, 100 other riders all wanting the same thing meant strong competition just
to make the move! It wasn’t until the third significant group went up the road
at the 23km mark that the breakaway of the day was formed. 7 riders established
a maximum lead of 4.5minutes and fought for the two KOM climbs on course.
UnitedHealthcare Pro Cycling’s Jonny Clarke infiltrated the move and took
enough KOM points on the day, to take the jersey of the best climber in the
race. What did it take to make this happen?<o:p></o:p></span></div>
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<span style="color: white; mso-themecolor: text2; mso-themeshade: 191;">By looking at Jonny’s power file from his Pioneer power meter, you can see
what happened in today’s stage. Early on there was a period of intense
attacking in order to form the first breakaway of the race. You can see that
Jonny was jumping around a little in this period highlighted by 3 accelerations
near 1000watts. During an 11 minute period at this point of the race, Jonny
averaged 352W, which when you take into account the effect of high altitude, was
an impressive effort. With the elevation of today’s stage in Steamboat Springs
at 7000ft, <span style="mso-spacerun: yes;"> </span>your lactate threshold is
diminished (your maximal sustained power for approximately 1 hour) by
approximately 7-8%.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghjXUh3-aJLQUm6C2X2WctdGzVwiaUUhQvHF1EACSkSPGyfUnsAKrYDBr9e6BKUvrMxexLEU6fhh6oIPi_Rnh4TwBCVwNmgqjamVJbasAQ03HrWRw3H5qCTqus41XkopB4a13FVkB4VAzf/s1600/JCPowerfileImage1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: white;"><img border="0" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghjXUh3-aJLQUm6C2X2WctdGzVwiaUUhQvHF1EACSkSPGyfUnsAKrYDBr9e6BKUvrMxexLEU6fhh6oIPi_Rnh4TwBCVwNmgqjamVJbasAQ03HrWRw3H5qCTqus41XkopB4a13FVkB4VAzf/s400/JCPowerfileImage1.jpg" width="400" /></span></a></div>
<span style="color: white;"><br /></span>
<br />
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<span style="color: white; mso-themecolor: text2; mso-themeshade: 191;">The moment he chose to go across to the breakaway coincided with a lull in
the peloton, and asides from an initial acceleration of 677W over 27sec, his
traverse across wasn’t too difficult. At kilometer 35, we see Jonny launch an
early attack in an attempt to take the KOM points with 1min47sec at 504W. He
finished second in this mountain sprint.<o:p></o:p></span><br />
<span style="color: white; mso-themecolor: text2; mso-themeshade: 191;"><br /></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDW2c_3S2Wev5bzG0N-lxirFeEX5PCkjD7Ac6UTU4l6p8F2ELc_KHsn7ENWPa6m2tejOZg85HtBjji_3c4BkOLw31xBm8q0aeogdV8Ns0VejD7j8r8TJWxosNbBIUVfeL7hcaYc-lHHQjv/s1600/JCPowerfileImage2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="96" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDW2c_3S2Wev5bzG0N-lxirFeEX5PCkjD7Ac6UTU4l6p8F2ELc_KHsn7ENWPa6m2tejOZg85HtBjji_3c4BkOLw31xBm8q0aeogdV8Ns0VejD7j8r8TJWxosNbBIUVfeL7hcaYc-lHHQjv/s400/JCPowerfileImage2.jpg" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDW2c_3S2Wev5bzG0N-lxirFeEX5PCkjD7Ac6UTU4l6p8F2ELc_KHsn7ENWPa6m2tejOZg85HtBjji_3c4BkOLw31xBm8q0aeogdV8Ns0VejD7j8r8TJWxosNbBIUVfeL7hcaYc-lHHQjv/s1600/JCPowerfileImage2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: white;"></span></a><span style="color: white; mso-themecolor: text2; mso-themeshade: 191;">From there you can clearly see on the file that Jonny went into
conservation mode, not expelling any excess energy in the breakaway so that the
peloton didn’t get too animated in their chase by an ever-increasing time gap,
and also to have fresher legs than the other riders coming into the second KOM
sprint. This time around, he waited a bit later, needing 1min17sec at 489W in
order to secure maximum points and the King of the Mountains jersey going into
stage 2.<o:p></o:p></span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMpjoi3Ye6Hkzea779sqy1AzyLEoUl3qoxvzYisFbu9qC2-JVlWz25sFXQp0PpgLmBvnITZhEAyv2aj-ErjdXJjaFUnDjXwYXFtp6eN9whwzUfm4v9hu0qjAKTGa8EUDYoIPFOjOUCegPt/s1600/JCInsert3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMpjoi3Ye6Hkzea779sqy1AzyLEoUl3qoxvzYisFbu9qC2-JVlWz25sFXQp0PpgLmBvnITZhEAyv2aj-ErjdXJjaFUnDjXwYXFtp6eN9whwzUfm4v9hu0qjAKTGa8EUDYoIPFOjOUCegPt/s1600/JCInsert3.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pioneer Cyclo-Sphere Pedaling analysis</td></tr>
</tbody></table>
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<span style="color: white; mso-themecolor: text2; mso-themeshade: 191;">In the end, the pure sprinters didn’t make it over the final climb of the
day and just 43 riders contested the stage in downtown Steamboat Springs. BMC’s
comeback-kid Taylor Phinney took the win ahead of UnitedHealthcare’s Kiel
Reijnen.<o:p></o:p></span></div>
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<span style="color: #17365d; mso-themecolor: text2; mso-themeshade: 191;"><span style="color: white;">Join us for inside footage of tomorrow’s stage 2 of the USA Pro Challenge
which will see the riders race from Steamboat Springs to a first time finish at
Arapahoe Basin, culminating with a final ascent of 7km at nearly 11,000ft.</span><o:p></o:p></span></div>
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