Training Peaks Endurance Summit

On line cycling coach, Ohio, Coach OB, training with power

Dirk Friel, Coach OB, Hunter Allen

On line cycling coach, Ohio, Coach OB, training with power

Joe Friel and Coach OB

 

 

 

 

 

 

Just got back to my hotel in Boulder.  Final day of the Training Peaks Endurance Summit concluded.  Learned so much from the masters themselves about training with power, coaching for cycling and building your business.  Looking forward to applying their knowledge and experience to my business and my riders!

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Israeli National Masters TT Champion!!!!

On line cycling coach, Coach OB, power based coaching, training with power

Abraham moments before his victorious ride

 

 

 

 

 

 

 

Congratulations to Abraham Finkelman!!!!
Abraham was recently crowned the Israeli National Masters Time Trial Champion in the 50+ category.  Three days later, he took 3rd in the National Road Race!  Very proud of Abraham and working with him is a pleasure!

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4 Ways to Improve Your Cornering Skills

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On line coaching, training with power, Coach OB

 

 

 

 

 

Spring is here, and so are criteriums.  Here are some helpful hints.

(Wrote this a while ago ………)

Link to Training Peaks article

 

April is upon us, and if you race in the United States, that means criterium season has started.  Criteriums (crits) are the staple of American racing.  They are fast, exciting and challenging.  Just like a road race or a time trial, the crit race is a breed alone.  It requires special preparation, special training, special bike handling skills and, to do well, an aggressive approach to the race itself.

Typically most crits are held on a venue that offers lots of turns, brief straight-aways and maybe even a short hill or two.

 

Race Preparation

Because of the intense nature of the race itself, crits can be a buzz of energy.  From the moment you pull into the parking lot, you can feel the static in the air.  Because of this, it is good to be well prepared for the event.  Have a “race bag” checklist.  Make sure you have everything needed at your disposal.  Better to have it and not need it rather than need it and not have it.

If possible, get there early to pre-ride the course.  Memorize the turns, road deviations and where the finish line is after the last turn.  Being familiar with the course will be a benefit when the race starts.

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4 Key Workouts for Criterium Training

On line cycling coach, training with power, power coaching

 

 

 

 

Criterium Training

Link to Training Peaks article

 

A criterium, or crit, is a fast-paced ever challenging bike race.  Most crits are held on a closed circuit and contain multiple turns, short but fast straight-aways and maybe even a short hill.  To be competitive in a crit you have to have multi-faceted training.  A well trained crit racer has an arsenal of skills at his or her disposal.

In a typical crit, any one of the following, if not all, could be required of you; multiple accelerations out of corners, putting out super hard efforts to bridge gaps, and producing an all-out effort for a sprint finish.  Each one of these exertions should be trained individually.

 

Bridging the Gap
If there is a break up the road and it looks like it is going to stay away until the finish, you NEED to get up there.  But you DON’T want to bring the whole pack with you, otherwise you are back to square 1.  There are two options. One, go across alone or two, bridge with a few other riders.  In either case you will be required to ride harder and faster than the break up the road and the group you just left.   If the gap is small, your exertion will be short and sharp.  If the gap is significant, you will need to pace your effort.  Go too hard during the bridge and you risk blowing up.  Put in the right effort and you are now in the lead group.  How do you prepare to produce an effort above and beyond that which you were doing during the race?

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Coach OB Goes International!!!!

With the advances of Training Peaks and Garmin computers, I now work with athletes world wide!
Here are a few of my international riders.  They are from Israel, Canada, Germany, Honduras and Indonesia.

On Line Cycling Coach, Coach OB, Training with power, Increase Lactate Threshold On Line Cycling Coach, Coach OB, Training with power, Increase Lactate Threshold On Line Cycling Coach, Coach OB, Training with power, Increase Lactate Threshold On Line Cycling Coach, Coach OB, Training with power, Increase Lactate Threshold On Line Cycling Coach, Coach OB, Training with power, Increase Lactate Threshold

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Your Indoor Trainer: To Use But Not Abuse

I wrote this Blog post for Training Peaks.

Click here to view article on Training Peaks or read below

Your Indoor Trainer: To use but not abuse

 

As we prepare for the 2015 season, the majority of us are affected by the weather or by the Daylight Savings time change.  Either way the indoor trainer becomes necessary evil.  While riding indoors can be mentally taxing, there are benefits to be gained by logging time in the hurt locker.  As long as you are able to get outside once or twice every two to three weeks for a long ride, the trainer should be used for quality over quantity.  The trainer is a crucial part of a winter program.  Since I began racing in 1986, never once have I ridden more than 2 hours indoors.

 

 

Indoor Time vs. Outdoor Time

 

In comparing indoor vs. outdoor time, there are three important factors to examine.  First, doing a 60 minute indoor ride would roughly equal 90 to 100 minutes of riding outside.  Why? The work is steady for the entire indoor ride.  You are constantly applying pressure to the pedals; there is no coasting, etc.  Given this, you are doing, on average, 50% more work when riding indoors.   Second, you need to consider your static position while riding on an indoor bike.  Even if you have rollers with a “motion” device or a trainer that allows the bike to rock, your position changes very little.  Riding outside requires adjustment o ever changing terrain. Your body position both in and out of the saddle changes in many ways allowing you to work different muscles.  On your indoor bike, you are constantly working the same muscles for an extended period of time.  This especially applies when doing structured efforts.  The lack of variance in your position can cause certain muscle groups to be over-worked and others to be under-worked.  One caveat is that riding an indoor bike, especially rollers, can be an excellent way to smooth out your pedal stroke and to help find any dead spots in the stroke.  Finally, you have to consider the mental factor of riding indoors.  Even the most mentally strong individuals, will eventually reach a breaking point when riding inside.  Since the trainer is such a valuable tool, great care should be taken to use but not abuse your indoor time.

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Gene gets 3rd in NYC Duathlon

Training with power, cycling coach, increase LT

Gene Colon – 3rd at NYC CP Duathlon

 

 

 

 

 

 

 

I’ve only been working with Gene for about 2 months so I can’t take too much credit for him getting 3rd at Sunday’s NYC Central Park Duathon in the fat tire division.  But I can take credit for giving him the structure to prepare for the event and to maximize his current fitness.  Good work bro!  PROUD of YOU!!!!!

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Patrick WINS Cap City CX!

Ohio Cycling Coach, training with power, increase LT

Cap City – 1st Place!

 

 

 

 

 

 

 

Patrick Lach took first place at Cap City CX on Saturday.
The best is yet to come from him!!!!

Nice work bro!!!!

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