The Lastest Training Advise From Coach OB

As I wrote the March Blog post, I guess I didn’t pay enough homage to the mid-west weather gods …..  We were delicately teased for a few days, but that was it.  Didn’t that furry creature in PA see his shadow??  I am offering up my shoe-covers, thick base layers, winter gloves and thermal vest as a sacrifice for better weather!

We still have yet to slip out of the cold-spell, so maybe, with my gifts as mentioned above and some most positive vibes, April will see things get better.  In the meantime, you should be able to sneak some outdoor rides in here and there.  When you do get out, this is the perfect time to work on your form.  Still a bit too cold to log those big miles or race your friends on group rides.  So why not work on some basics?!?   By this I mean your pedal stroke and the way you climb hills.  These are fundamentals to cycling and should not be ignored.  Any good baseball player will be at the batting cage for hours practicing their swing.  Any good basketball player will spend hour after hour at the free throw line.  Even after 26+ years of experience, I still dedicate 3 or 4 days a month to working on fundamentals.

Pedal Stroke: I am thoroughly convinced that one of the things the Pros have going for them is a very efficient, thorough and consistent pedal stroke.  I could write page after page on the proper pedal stroke.  It simply comes down to this: PUSH DOWN and PULL UP.  During your down-stroke, PUSH DOWN with your foot almost dropping your ankle as you do so.  Most of the energy (60-70%) that propels you forward originates with a solid down stroke.  Where does the rest of the energy get generated?  In the up-stroke.  PULL-UP with your whole foot not just your ankle.  The motion begins in the ankle, but then you virtually lock your ankle so that you are able to pull up with the whole foot.  If you don’t lock your ankle/foot, part of your pedal stroke (energy transfer) is wasted in the time it takes for your ankle to “max out” during the up-stroke.   Pulling with your whole foot forces you to utilize your hamstrings and calf muscles and allows maximum energy transfer to the pedals. 

Knees Tucked In: Keeping your knees in is tied to your pedal stroke. Obviously, keeping your knees in is more aerodynamic and much more efficient!  Think of your legs as the pistons of your car engine.  Do the pistons bow outwards as they go up and down?  A curve in the movement would reduce the amount of power.  The same is true with your legs.  Your legs will transfer more power to the pedals if there is a straight up & down motion without any “bowing”.  With your knees in, or just simply in line with your hips, you are able to fully engage all the muscles in your legs, hips and butt in the down and up stroke.

Seated or Standing on the Climbs:  I am often asked, “Should I stay seated on a climb or should I stand on a climb?”  Well, there is no right or wrong.  There is no rule that says you must stay seated on a climb.  I have had numerous clients tell me that they heard, “YOU MUST STAY SEATED ON ALL CLIMBS!  You are faster that way!”  Simply not true.  There are too many variables to determine HOW you climb. 

• What is your intended pace?
• How steep is the climb?
• How long is the climb?
• Does the climb change as it goes upwards?
• How long is the hill?
• What is YOUR individual style?
• Where in the ride/race does the hill happen?  Are you fatigued?

All of these determine HOW you climb a hill.  For the hills that we have here in Cincinnati and Northern Kentucky, or wherever you are training, it is best to change your position as you climb and have the ability to climb using both methods; you should train yourself to be able to do both.  I coach my clients to do different climbing drills; a whole climb in the saddle, a whole climb out of the saddle and a mix during a climb. There are positives to both positions.  While climbing in the saddle, you can generate a little more power.  Your pedal stroke is smoother and more controlled.  While you are out of the saddle, you can deal with accelerations in the pace or changes in the gradient more easily.  You can also use your body weight to help you push down on the pedals.  Best of all, it allows you to engage different muscles and get a good stretch at the same time. 

I hope this has helped you in preparing for our GREAT weather that is soon to be here!
Eat Well!
Sleep Well!
Train SMART!!!
Coach OB

www.coachob.com
coachob@coachob.com