Reflective Shoe Covers

Online cycling coach, training with power, power based coaching

Edge Hypertonic Shoe Covers






Just got these Hincapie Edge Hypertonic Shoe Covers.
They are perfect for when it is dark.
Made out of a super reflective material.
If you ride when the sun isn’t up, you need these!
Click here for link to website

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

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Off Season Training

3 Steps to Starting Your Off Season Training

Monday, September 14, 2015 | By O’Brien Forbes

3 Steps to Starting Your Off Season Training

Link to post here

The off season is not a time to put your bike away, it is an enjoyable time and can benefit your spring training more than you realize. For most road riders and mountain bikers, the off season is September and October. The racing season is done and dusted, the weather is still good for the most part and you are still carrying some good fitness. So don’t go hanging your bike in the garage saying, “I’ll see you in January pal.” Make the most of this part of your season by having a purpose to some of your rides.

I break the off season down into three different segments: base building, skill set training, and strength training. The first two can be done together on the bike. The third segment takes place in a gym. You can take the next two months and make the most of them with some lightly structured training.

Base Building

This is the easiest of the three and it is simple- build your base. Think of your training for 2016 as if you are building a house. Before you start on the first floor, you must first put the structure on a solid foundation. This is your base training. The more base fitness you carry into the off season the less ground you have to make up when structured training for 2016 starts. No, this doesn’t mean doing intervals, etc. It is simply doing Zone 1 and Zone 2 rides through the months of September and October.

For outside rides, try to target similar training time per week as you did in the summer, but without the intensity. When you are no longer able to ride outside during the week due to weather and time, keep up weekend rides outdoors as long as possible. Plan on re-introducing yourself to weekday rides on the trainer by mid-November.

Skill Set Training

Being able to ride your bike and enjoy it without the pressure of “training” can bring enjoyment back to something that you have associated with pain and suffering since the beginning of the year. September and October is perfect time to fine tune certain skill sets. The first skill to work on is your pedal stroke. This is broken down into two parts: high cadence and a full circle efficient pedal stroke.

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Well Prepared

C. D. Smith hired me at the end of October 2014. His goal was to do an organized for from Portland, OR to Portland, ME starting August 21, 2015. Before the ride started, CD logged over 5,000 miles with over 138K feet of climbing. Let me add that CD rode very little leading up to this point.
As of today, he is 26 days into his 42 day journey and KICKING ASS!
1,800 miles in, nearly 79,000 feet of climbing.
Here is his website:
FYI – CD is the OLDEST one on the trip!
SO PROUD of him!!!


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

Dr. C.D. Smith






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Got Selected

On line cycling coach, training with power, Coach OB

Johnny Sikaffy







Proud to announce that my rider from Honduras Johnny Sikaffy just got selected for the Honduran National Team! He is scheduled to race in the 4 day stage race Vuelta Claro Nicaragua starting October 21st.  Congrats to Johnny!



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20 Minute Power

How much is a 50 Watt increase in your 20 minute power worth to you?
Below is a snapshot from one of my riders WKO+ file showing 20 minute power.

Increase your power, on line coaching, cycling coach






On average, he was limited to 8 to 10 hours per week to train.
Does my coaching work?  You tell me!
Footnote is that he worked his ASS OFF when he did train!



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Good article for off season training!

Making Fall a Successful Season

Friday, August 7, 2015 | By Nick Radkewich

On line cycling coach, power based coach, training with power

Everything about the fall reminds us of winding down the year, finishing the season and harvesting the fruits of our labor. Clichés aside, for most endurance athletes the fall is the season which includes championship events, series finales and/or ideal conditions for personal best performances. At this point in the year athletes have put in many miles and hours training and racing, reaching goals and meeting new challenges. Fall is the opportunity to combine all the success and experience to reach a higher level of performance for the year and possibly career in a particular sport. I focus on three areas covering the physical, mental, and details more in the fall than the rest of the year to insure my athletes are successful.


Endurance training by definition is stressing the body and allowing it to recover to be stressed again at a higher level. This repeated cycle of stress and recovery improves endurance, strength and speed progressively throughout the season. At no point in the year is recovery more important than in the fall. I emphasize with athletes the importance of recovery throughout the year, but I schedule more recovery into their training plan during the fall because of the accumulated fatigue during the season.


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Stay Hydrated

How to Stay Hydrated When Training and Racing in the Heat

Tuesday, August 4, 2015 | By Richard Rollinson

Cycling coach, on line, training with power, increase FTP

Origonal post at Training Peaks

Why Electrolyte Replacement is Important

As you sweat, electrolytes need to be replaced. This is something water alone cannot achieve in preventing cramps, among other things, even if you consume the amount of water that you have lost. You may feel like you just cannot drink enough to achieve the hydration you need. This can lead to overconsumption and potentially cause intestinal problems.

The Effects of Heat and Humidity

Heat and in particular, humid conditions, can cause your body to lose it’s ability to cool itself as particles on your skin meet warm particles in the air. This can have an adverse affect on your core body temperature and you could lose function in your muscles from this temperature change.

As well as consuming fluid to cool your body, consider other strategies if the conditions demand it, such as what you may have seen recently at the Tour de France, either by pouring water over your head or tucking a bag of ice in the top of your jersey.

Improve Your Balance of Food Consumption With Hydration

When calories are used up during exercise heat builds inside your body. This directly affects the hydration process. Use supplementary food such as bars and gels in a supplementary way. Remember when using gels to also put back the same amount of fluid in millilitres as your gel contains. Fluid is needed for your body to absorb the gel so it can do it’s job.

When you are exercising for over 90 minutes, you should consume an energy drink which contains electrolytes as a source of energy. Consume a zero calorie electrolyte only drink when exercising for under this time as your muscles should not need the extra energy.

Plan ahead how much food you will need for your workout or event per hour but take slightly more than you need in case you underestimate.

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30% OFF Hincapie on-line

discount cycling clothing


Proud to be a Hincapie ambassador again for 2015.
Click here.
Use code “FRIENDOFFORBES15” and get 30% OFF any on-line orders.

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