Should I SIT or should I STAND???

Posted on Aug 21, 2010 in Training | 0 comments

Proper coaching includes both seated and standing climbing

I get asked this question A LOT, “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 people I coach 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 is the ride/race does the hill happen?  Will fatigue factor in?

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.  In my coaching, I have my clients do different climbing drills; doing a whole climb in the saddle, doing a whole climb out of the saddle AND mixing it up during the whole climb. 

 There are positves for both.  While climbing in the saddle, you can generate a little more power.  Your pedal stroke is a little 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. 

Now, you also need to factor in the different hand positions; on the tops of the bars, on the brake hoods or in the drops.  Just like the reasons listed above, your hand position while you are climbing is not set in stone.  A lot to take in, I know.  So much to learn……

Eat Well! Sleep Well! Train SMART!!!

Seeing it, feeling it and listening to it

Posted on Aug 17, 2010 in Training | 0 comments

Feeling the legs

Such a nice day today in Cincinnati.  Low 80′s, sunny!  Perfect weather for cycling.  I was really looking forward to getting out for a nice casual 3+ hours.  Too bad my body AND my mind were not on the same page.  30 minutes in, my legs felt like dog poop and my HR was super low.  One thing I have learned over the years is to listen to the signs!  Seeing my low HR numbers and feeling my aching legs, I made the mature decision and headed home early.  Yep, I could have stayed out and pushed through it.  But, in the long run, it would have done more harm than good.  Gorgeous weather and all.

 This is something I really try to stress to the people I coach.  Listen to your body!  You just have to know when to say when.  There is nothing wrong with it.

Eat Well!  Sleep Well!  Train SMART!!!

Race your strengths. Train your weakness.

Posted on Aug 12, 2010 in Client News, Training | 0 comments

I had a great conversation with a client the other night.  He said, “O’B, I know I can hold awesome wattage in a 10 mile TT.  My average wattage from the PUR Tour was 80-90 watts lower than my TT average.  Why can’t I do the same in a race?”  GREAT question! 

Obviously a TT is a little different than a crit or road race.  In a TT, you are full-on the whole time with very little, if any, coasting.  In a race, you can sit in the wheels, coast, etc.  Depending on the race and how it plays out, your numbers CAN be lower.

My client wanted to know how to apply his TT strength to this race.  Well, he needs to do exactly that, apply those TT skills and strong numbers to the race at the correct time.  30 minute  race, wait until 10 or 15 minutes to go and then attack.  Yep, you could be caught by the group.  But at least you are playing the good cards that you know you have at the right time.  Part of racing is doing the right thing at the right time.  It’s a gamble, true, but at least you are playing!

So, we know what areas he needs to improve.  These are some of the things we cover in training.  As all these different parts come together over time he starts to become a well rounded racer.

Race your strengths.  Train your weakness.

Eat Well! – Sleep Well! – Train SMART!