Chequamegon Fat Tire Fest Prep

The Fat Tire Fest is one of the great celebrations of mountain biking in the country.  If you haven’t been to northern Wisconsin to participate in one of the various events or to simply be a part of the celebration, you owe it to yourself to experience it.

You can learn more about it here:  http://cheqfattire.com/

Participants to the signature race, the Chequamegon 40, are selected via lottery way back in March.  So if you missed out on this year, be sure to get on their list and enter the lottery next year.

For those fortunate enough to have a race number, race preparation is key.  The 40 miles of nonstop rolling hills and steep climbs requires the ability to produce power quickly for the climbs then recover quickly on the descents.  This continuous series of above threshold/quick recovery goes on for the entire race.

So your training these last few weeks should mimic these race requirements.  My Tuesday/Thursday training rides are doing just this, and my riders are benefitting immensely.  Come join us these last couple weeks prior to the race.  And if you’re not racing Chequamegon, join us anyway for some high quality, spirited intervals. 

Here’s an example of one of our workouts. 

  1. The main set consisted of 10 minutes each of :40 “all-out” followed by :20 recovery. 
  2. This series was followed by 10 minutes of :30 on/:30 off. 
  3. After this, we rode 10 minutes of::20/:10, then:
  4. the final 10 minute set was :15/:15

You can view a graph of the ride here:

https://www.trainingpeaks.com/sw/QF5KSFRHEA7FQYRW7BEDKUURY4

Put your curser on the numbers on the left-hand side of the graph.  This will show the power output of each interval and clearly shows the power production and quick recovery.

These intervals are very similar to what the Fat Tire Fest course demands of the riders, so a few weeks worth of intervals like these will bring riders to the race well prepared and confident.

Contact me for details on our Tuesday/Thursday rides or with other questions, then GET OUT AND RIDE!


Nutrition is Key #1

There’s no question that quality nutrition is at least as important as quality training –probably even more important.  And whether we’re a world-class athlete, a weekend warrior or a couch potato, we all want to be lean.  And most of us want to lose weight and struggle how to do so.

I’m a fan of Prograde Nutrition products.  Their product assortment is not super wide, but the products they offer are top quality.  Most importantly, they do offer the most important supplements, such as protein powder, recovery drink and fish oil, products we all take and should take.

They’ve also just added a new program that in my mind sets them apart from many other companies, called their VIP program.  

In my mind this is a killer program.  Not only are they offering you a chance to save 5% on ALL your Prograde purchases, but they’re also throwing in over $700 worth of FREE stuff!

By becoming a Prograde VIP before this Thursday at 11:59pm EST you get as part of your membership a 90 day meal plan from Nutrition Expert Jayson Hunter.  So yes, he’ll show you exactly what to eat and when to help you get in the best shape of your life! It even comes with weekly shopping lists so all of the thinking has been done FOR you.

But again, you have to become a Prograde VIP before this Thursday at 11:59pm EST to qualify for the 90 Day Meal Plan Bonus.

Get all the details right here: 

http://totalcyclingperformance.getprograde.com/vip-membership.html

Check it out, let me know if you have any questions, then GET OUT AND RIDE!

http://totalcyclingperformance.getprograde.com/vip-membership.html

The Most Important Cycling Fact to Remember is………

Cars Do Not See Cyclists and They Don’t Look for Cyclists.  So WE Must Be On Guard at ALL TIMES

A good friend of mine was hit by a car this past weekend as he rode the Ironman Wisconsin course.  He’s doing OK, but he was pretty severely banged up.  And he still doesn’t remember what happened or how the accident happened.  He was very lucky. 

Another friend of mine in Ok City told me a couple weeks ago about 2 cyclists that were hit by cars and killed within days of each other on his normal training roads.

And 2 years ago, a friend of mine was hit by a car and killed by a truck in my local area.

I’m sure each of us has a story of an accident or a close call with an auto.  In most cases the cyclist was not at fault at all – with the exception of being in the wrong place at the wrong time.  And one thing is for certain when it comes to a collision with a car, truck or other vehicle…………….THE CYCLIST WILL LOSE.  100% of the time.

Let’s face it, we can be hard to see.  Couple this with the driver being distracted by talking on the phone, texting, eating or drinking, etc, and it’s clear to see that we are out there in a potentially dangerous situation — every time we ride.

There are certain things we CAN control; such as wearing bright clothing, staying on the shoulder or as far to the right as possible, obeying all traffic rules, riding a straight line, etc.  So we must take full responsibility for these and ride as safely as possible.

Because when it comes down to it, the only thing that’s important about the ride – THE ONLY THING — is to get home safely.  And we can improve our odds by riding in a safe manner, by thinking ahead and by realizing that most cars do not see us, so we must ride defensively and never assume that a car sees us or will yield to us.

Cycling is a great form of exercise, is an excellent social outlet and a fantastic lifelong sport.  Just ride safely, ride defensively and get home safely.

Add your comments below, then GET OUT AND RIDE!

What an Incredible Tour de France (so far)!

This has been a fantastic Tour thus far.  In my opinion it’s been the best in many years, hand’s down.  Each stage has brought drama; from the opening Prologue Time Trial, through the initial flat sprinter’s stages (culminating with Mark Canvendish’ lead-out man, Mark Renshaw, being dismissed from the Tour) through yesterday’s exciting and controversial stage in which Alberto Contador accelerated away from Andy Schleck as he experienced a mechanical incident. 

 In years past, the Tour was decided early on with many of the stages being mere formalities.  This hasn’t been the case this year.  Each stage has forced the contenders to race – and race hard.  There have been no free rides to this point, and the race will continue to be more competitive right through the final stage in Paris.

 Between now and the finale in Paris, there are 2 mountain stages and 1 long Time Trial on the eve of the final day.  The race has typically been decided in the mountains, but the Time Trial will add tension and excitement right up until the very end.

 This years’ competitive Tour has also brought a very human element to the race, and this has been largely missing in the past. 

 Lance Armstrong dominated the Tour for many, many years.  He’s back this year as a (nearly) 39 years old, trying once more for glory.  Even Lance has realized this year that Father Time has marched on and has passed him by.  While he’s a phenomenal athlete, competing at this high a level against riders who are 5, 10 or even 15 years younger is nearly an impossible task.  And Lance is learning this. 

 However, Lance will still try to leave this, his final, Tour with some glory.  As I write this, Lance has accelerated out of the peloton and will try to win this stage, which is likely the hardest of the entire race.  Whether he can pull it off it questionable, and we’ll find out soon, but you have to give him credit. 

 Lance’s spirit and competitiveness are unparalleled, and we can all learn from this.  Whether we’re a top-level athlete like Lance or a weekend warrior, we can all give our best effort. 

 The human element was also brought to the forefront yesterday.  Andy Schleck, the race leader at the time, had a mechanical problem at the worst possible time.  He was climbing a very difficult mountain and put on a huge surge in order to drop his rival, Alberto Contador.  Schleck’s chain came off and got stuck in his gears as he pulled away from Contador.  The unwritten code of ethics in cycling is to not take advantage of a mechanical issue and to wait for the rider to catch back up.  This act of sportsmanship has been demonstrated over and over in bike racing, and especially in the Tour.

 Contador took advantage of the situation and beat Schleck with enough time to spare that Contador took the Yellow Jersey and the overall race lead from Schleck.

History will decide whether Contador’s actions were sporting or not.  The fact of the matter is that Schleck was visibly upset and he was not afraid to show it on the post-race interviews.  This was a very human reaction, and one that we don’t see often in the Tour.  Schleck promised to extract his vengeance from Contador on the road.  The next several days will prove whether or not he has the legs to back up his promise, but either way it’s going to be fun.

 The riders of the 2010 Tour de France have put on display for the entire world a tremendous amount of courage, determination, tenacity and a downright “I’ll Show Him!” attitude. 

 We can learn from these riders and adapt their attitude to ourselves and our everyday lives.  So tune in now and don’t miss another day.  It’s going to be exciting!

 Add your comments below, then GET OUT AND RIDE!

Fabian’s Alleged Mechanical Doping

Hey riders,

A video is floating around on YouTube that raises the question of whether Fabian Cancellara is riding a “doped bike” in his huge Spring Classics victories at Paris-Roubaix and the Tour of Flanders earlier this year.

Check out the video here:

http://www.youtube.com/watch?v=8Nd13ARuvVE

The theory is that he has an electric motor concealed in his frame which is controlled by a button which is located near his shifter/brake lever.  The video shows him making a move with his right hand just prior to his incredible accelerations in each race that proved to be the decisive move.  And they make a case that he’s not shifting, that instead he’s pushing the button which activates the motor.

The entire video runs about 6:30.  The first half discusses the fact that the electric motor truly exists and goes on with the details of how it’s placed in the bike frame, etc.  The second half (about the 3:30 point) brings Cancellara into the picture.

I’m in no position to judge whether he in fact uses one, and of course Fabian denies.  I fully understand the tricks that can be used with video and how it’s easy to build a case for just about anything by selectively choosing the clips to use.  So I make no accusations.

It certainly does open the door for a lively discussion, however. 

http://www.youtube.com/watch?v=8Nd13ARuvVE

Take a look then add your comments below.  The, GET OUT AND RIDE (using nothing more than leg power)!