Yes, Tracy had great fitness before he came to me for guidance. But with only 3 weeks of solid structure, Tracy took his first win of 2017 on Tuesday night!Read More
Congratulations to Jeanne Davis for riding to the GOLD MEDAL in the Maryland Senior Games 70+ TT!
Great teamwork on Saturday at Ft. Knox. Greg got in the winning move early in the race and stayed away. The Zipp guy took him in the final, but Greg rode well!
The Four Phases of Sprint Training
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You have done all the training necessary to get you to the final 200 meters of your race. Now it’s time to get your sprint on. Are you ready to deliver a 30 second all-out explosive effort that will get you to the line in first place?
Even an experienced sprinter should devote time to working on the sprint. Whether it is a city limit sign at the end of the club ride or a competitive end to a road race or a criterium, a finely tuned sprint is a valuable weapon in the arsenal! Training for sharp acceleration can also be of benefit in a race situation when there is a need to jump across a gap or accelerate out of a corner. Believe it or not, there is a method to sharpening sprinting skills.
Sprint training is broken down into four different phases; strength training, acceleration, fine tuning your form and group practice sprints. Working on each one of these building blocks individually provides the tools necessary to deliver a good sprint.
Simply put, being able to put out an extended threshold effort requires a great deal of strength, especially to launch the effort. The slow twitch muscles that are used in the initial part of your sprint need to be purposefully developed. One of the best ways to train for sprinting on the bike is to practice accelerating while in a big gear. On the bike, strength is built through the use of two key exercises; Hills Stomps and Stand Still Sprints.Read More
Thanks to my friend Chris Fischer for some of the ideas in this article.
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With a solid winter and early spring of training behind you, the first bike race of 2016 is quickly approaching. Be it your first race ever or the first race of the year for you, there is likely some anxiety to overcome. I have been racing for 30 years and I still get extra nervous for the first race of the new season.
Channeling your race day nerves could actually improve your performance. One way to help prevent undue stress on race day is to not leave the logistics to the last minute. Having your bike ready, your gear ready, and knowing what to do when you get there will allow you to focus on what you have been training for rather than unexpected events.
Make sure your bike is ready. This may sound obvious, but a frequent common mistake is showing up on race day with tires in poor condition or shifting issues. Spend time and effort beforehand to ensure your machine is good to go. It is that simple.
My race bag list is something I have been trying to perfect for some time. While it is well-stocked on race day, I am always making changes to it. Pack it the night before you leave.
Israel “Izzy” Lizarraga was supposed to do a crit Saturday. Worked pulled him away from that. At the last minute, we decided that you should travel to Baja, CA and do the 4th stage of the Baja State Cup games. Glad he went, Izzy took 3rd place in the road race Sunday! Nice ride Izzy!Read More
Greg “Tornado” Tombragel stormed to 2nd place today at the Oxford, Ohio road race. This was race #3 in the Ohio Spring Series. Greg got in the winning move that went from the gun and was a driving force for the break that lasted the full 70 miles. He was pipped by Zak Lewis (former Coach OB cleint!) of Madtree Breweing at the line. GOOD RACE to my client, teammate and friend!Read More
My rider Connie Wanberg scored a 3rd place in her SECOND race as a Cat 3 in the Ken Woods Road Race in Wastedo, Minnesota. She has made tremendous strides in her training! VERY PROUD of her! Good work Connie!