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10/10/2011

The Latest Training Advice From Coach OB - It’s the Little Things

I was on a ride a few days ago with my training partner.  It was 70 degrees and sunny and I was wearing arm-warmers and leg-warmers.  When we met up, he looked at me and said, “You cold?”  “Nope!” I replied.  “I have a standing rule; I cover my legs if it is sunny and 70 or cloudy and 75.   It is extra important to keep them warm when the weather is changing—like now.”  “I’m not cold,” he came back.  “But this is just one of the little things I do to make me fast!” I said.  He came back with, “So if I wear leg-warmers I will be fast too?”

The more you put into this sport, the more you get out of it!  You can go full-gas and your riding reflects this.  Or, you can dabble in it and your riding will reflect that as well.  It is up to you.  This is where coaching can often make the difference.  A seasoned coach, like me, can make sure all those little things are in place to help you reach your goals.   In addition to advice on how to dress correctly coaching will provide you with the big things like a strength plan in the gym, a structured indoor trainer plan, and help in maximizing your diet. These are just some of the things that will help you get the most out of your training when spring is here.

For each of my riders, I build a custom training plan based on their goals and designed to maximize training time.  My detailed indoor trainer workouts are tailored to your fitness goals.  In addition, my programs include specific gym workouts that focus on making you stronger on the bike, as well as diet consultation if desired.   My clients range from those riders that just want to lose weight and stay fit to Category I racers.  Check out my website at www.coachob.com  and read my rider testimonials.  Whatever your goal, I will help you get there!


I am always available to answer questions regarding your cycling!


Eat Well!
Sleep Well!
Train Smart!

9/24/2011

Cincinnati Cycle Club GGRR Registration Ends in 2 Days! !

From the Cincinnati Cycle Club for the Great Ghost Rider Ramble

Hurry now and register for a meal!  !  http://ggrr.eventbrite.com/ At 8 AM the meal will be cut off to new registrations! !   Enjoy the pasta and pie that the Future Homemakers of America make for you! !

See you there! !

Regards,
The Cincinnati Cycle Club Team.
http://www.cincinnaticycleclub.org/

9/06/2011

Fear of the Gear - By Coach OB


You are in a pace-line.  Nice steady tempo going.  You are doing your turns at the front and dropping back to take shelter and get a break.  All of a sudden, a gap opens, might be your fault, might not be.  But now you have to close that gap and quickly!  How do you do that?
 One of the hardest things to teach yourself on the bike is the art of spinning.   In the July article, I wrote about keeping a high cadence.  Being able to keep that targeted 85-95 rpm, is what I call, keeping your legs “supple”, or ready to spring into action when need be.

Sure, it feels easier to slog away at about 75 rpm-- makes you feel strong too!   But, if you have to accelerate from 18 to 22 mph to close that gap, it is much easier to do it if your legs are supple, or not bogged down by a heavy gear.  Here is an analogy for those that drive a manual transmission automobile.  You are merging onto the highway and you need to accelerate because there is a big truck blocking your nice smooth entrance.  Do you leave it in fifth gear while merging and need acceleration?  No, you drop a gear, pick up the rpm’s of your engine (get it now???) and get in front of the truck!  Same thing on your bike, it is much easier to accelerate when spinning rather than slogging away.

Same holds true as you approach that HUGE HILL.  Rolling into that hill with a low cadence is going to feel like someone just added 20 pounds to your legs.  Rolling into that hill at a good cadence, or with your legs supple, you are now able to spin up that hill using much less energy!

Whenever I suggest to people that they pick up their leg speed, I hear, “This feels better” or “I USED to spin …” or “I don’t know how to spin like that!”  Well, you have to train yourself to spin, it doesn’t just happen.  It will take time to adapt your legs.  If you know your cadence is low, next time you are out, set a goal that you will do three or four 5 minute higher cadence sessions during your ride.  The next ride, do three or four 10 minute sessions.  Before you know it, you will be spinning, and closing those gaps, like a Pro!

We only have a few more newsletters before the press shuts down for the winter.  I would love to answer some of your questions for the next newsletter.  Please email them to me:

Until then …..
Eat Well!
Sleep Well!
Ride SMART!!

8/15/2011

Training Tips from Coach OB - Know When to Say WHEN!


Know When to say WHEN!!!

Hot enough for you?  I thought for sure by the beginning of August we would get a break from the heat …. not a chance…. The first week of the new month is supposed to be the hottest yet!
So, don’t forget to keep well hydrated at all times.  Take in extra water and keep that lemon wedge in your day bottle.  , For me, during these 90+ days, I drink at least four 32 oz. bottles per day—minimum—and that does not include cycling time.  On Thursday I did a 2 hour recovery ride and went through 4 bottles on my bike.  When I arrived home, I drank another 20 oz. plus of water right away.   Keep those quality electrolyte drinks coming in, too!

Even when you are well hydrated, know when to say when in this heat!  Sometimes, depending on your body’s ability to deal with the heat, it might just be too hot to ride outside.  Just like it is sometimes too cold, it can be too hot!  Your planned 4 hour ride in 95 degrees might be best cut down to 2.

Another issue that is made worse by the intense heat is saddle sores.  Sorry, don’t mean to be graphic, but as cyclists, it is something we have to be very aware of.  Saddle sores are a problem during all 4 seasons, but they seem to be worse during the heat.  I am sure you all practice great hygiene by always wearing clean shorts, that is the first step.  The second is to remove your cycling shorts as quickly as possible after you climb off the bike.  Obviously you want to wash as soon as possible.  If you are not able, at the very least, remove your shorts and put on regular clothes.  Simply put, all that sweat can cause major issues.  One of my clients actually contracted MRSA (Methicillin Resistant Staphylococcus Aureus) because he would wear his shorts for extended periods of time after riding.  So, don’t drive home in your shorts, don’t cut your grass when you get home in your shorts and don’t hang out with your peeps for hours and hours after you ride while still in your shorts.  Okay, ‘nough said!

Enough about the heat!
How about I touch on a new subject; pacing yourself on a ride.  What is the use of giving it 110% in the first 10 miles or going so hard that you blow up and are not able to complete the ride in an efficient manner?!?  We have all been there and done that.  It isn’t fun (well, it might be fun before you blow up).  Try to gather information on the ride before you head out.  “Hey Bob, what is this ride like?  What are the roads like?  How long is it?” etc.  At least then, you will know what to expect.  If you find yourself in a group that is “more experienced” than you, let them take the lead and you ride in the group at your own pace.  It is okay to “sit in” and rest.  Try not to get in over your head.  One way of becoming a better cyclist is to ride with those that are better than you.  Give yourself time, you will get there!

Thanks for your time!

If you have any questions, please feel free to email me at coachob@coachob.com, I will be more than happy to answer them in my next article.

Eat Well!
Sleep Well!
Ride SMART!!!

7/08/2011

URGENT! Save Federal Funding for Bicycling -- Contact Your Members of Congress TODAY

From http://www.peopleforbikes.org/
This is Urgent!
Federal funding for bicycling and walking is in jeopardy. We need you to send a short email today to your members of Congress.
Today, Congressman John Mica of Florida, Chairman of the House Transportation & Infrastructure Committee, outlined his plans for the new transportation bill and called for the elimination of dedicated funding for biking and walking programs, which he suggested, “do not serve a federal purpose.”
In the Senate, James Inhofe of Oklahoma is leading a similar attack. Inhofe, a senior member of the Environment and Public Works Committee, said that one of his top-three priorities for the next multi-year federal transportation bill is to eliminate “frivolous spending for bike trails.”
If Representative Mica and Senator Inhofe get their way, dedicated funding for three crucial programs -- Safe Routes to School, Transportation Enhancements, and Recreational Trails -- will be eliminated. The cost-effective federal investment in bicycling that is making our nation better will shrink dramatically. We can’t allow this to happen.
That’s why we are asking you to reach out to the two U.S. Senators and the U.S. Representative who represent you in Congress. Ask them to support ongoing, dedicated funding for biking and walking in the next transportation bill. (You can find your representatives and send your note directly from our website. Click here to review clear, basic, suggested text for your email. Feel free to customize it and/or add a personal story.)
Your simple messages will make a difference. You can help refute Representative Mica’s and Senator Inhofe’s unreasonable, counterproductive cuts. You can help assure that progress will continue in all 50 states to make bicycling safer and better for people of all ages.
At peopleforbikes.org, our goal is to unify support for bicycling and celebrate all the great things that happen when people ride bikes. Occasionally, we need to stand strong together to keep bicycling on track. This is one of those times!
Thanks for your support and your quick response to this call to action.
Tim Blumenthal
Director, Peopleforbikes.org

7/06/2011

Training Tip From Coach OB - Drinking & Spinning

Drinking and Spinning

I hope this article finds you well, enjoying the hot weather and staying hydrated!
One of the most frequent questions I am asked as a coach and avid cyclist is what I drink before, during and after riding.  No way around it, as athletes we need to consume more water than the average not-so active person.  Even on days when it is not approaching 90 degrees, I drink about three or four 32 oz. containers of water during the day.  On those extra hot days, I will go through an additional one or two bottles.  I will also add a lemon wedge to my day bottle.  The added citrus help your body retain vitamins and minerals that might normally get flushed out should you over-hydrate.

When I leave for a ride, I start off with two bottles of an electrolyte drink, such as Hammer Nutrition’s Heed.  This also has complex carbohydrates for energy while pedaling.  When these are gone, it is straight water in my bike bottles.  On average, I drink one bottle per hour and on hotter days, one bottle every 45 minutes.   If I stop during the ride, I will get a Gatorade or similar drink.

As soon as I am finished with my ride, I consume 20+ oz. of water.  Within 10 minutes of climbing off the bike, I have my recovery drink, Hammer Recoverite.  The market is full of different recovery drinks; find one that works for you.  I prefer Recoverite because I like the taste and it contains a balanced mix of carbs, electrolytes and whey protein.

Now that you are in-tune with your hydration let’s tune-in to the importance of a good spin.  Keeping a high cadence is paramount to a cyclist.  A great target cadence is about 85 to 95 rpm.  Whether you are riding 20 miles, or 120 miles, your legs and the rest of your body, will profit from not mashing the gears.  Granted, there are times when you need to slog it out, like pushing over that 15 second steep climb.  In general though, your legs will stay “fresher” and you will not have to work as hard if you maintain a higher cadence.  You can save your leg muscles from over-working and over-straining by keeping a high spin.  So, if you can travel the same distance, save a few heartbeats AND save power for when it really matters, why not?!? 

If you have any questions, please feel free to email me at coachob@coachob.com, I will be more than happy to answer them in my next article.

Eat Well!
Sleep Well!
Ride SMART!!!

Coach OB

6/28/2011

Queen City Bike Survey

Queen City Bike members who commute into CLIFTON and WALNUT HILLS:

Evaluation is one of the Five E's of the 2010 Cincinnati Bicycle Transportation Plan.
 
In connection with the restriping of Martin Luther King Drive from Reading Road to Victory Parkway, the City will be placing paper copies of this survey on M.L. King Dr. and Lincoln Avenue bridges over I-71.

You can respond to the survey on-line:

http://www.surveymonkey.com/s/BC2KVZ2

Please take a minute to weigh in on our latest bicycle infrastructure improvement. We are planning to cut off the survey in three weeks on July 18.

Thanks for your input.

Queen City Bike

http://www.queencitybike.org/