Things continue to change.

I think it's important that you continue to assess where you are with your goals and priorities. It's so easy to get off track with all the things that try to take your time.

I'm doing the same thing with Gulf Coast Cycle Fit. I continually look back and check where I've come from and make corrections so that I move towards the goals that I have set.

It's my goal to help riders become more proficient as cyclists. I seek to achieve this through bike fitting, pedaling analysis and coaching.

I've had the opportunity to work with many of our local cyclists by offering bike fitting services. However, some things are missing. It's my goal to help riders become more proficient cyclists and I think I'm missing the mark. Most riders don't understand the need for technique training. The bike fit process is just the initial step. It's equivalent to being sized with the right size golf clubs but not being shown how to swing. Great, now what do you do with the tools you have? I'm beginning to see that providing fit services without training services is a bit of a disservice to the rider. I want the rider to achieve more.

Going forward, I'm going to integrate the fitting services into a larger package. The package price will go up because we will spend more time together. The cost per hour will not change. Going forward, Bike fitting services will be increased from a 2 hour session to 4 hours. This will include bike fitting services, pedaling analysis, efficiency testing and technique training.

Don't get me wrong. This is not a full time coaching relationship. This is only about fitting and training to enhance function and performance by improving technique.

I want each cyclist to get better. Everyone has the potential to get more out of their riding experience.

Better Technique, Better Climbing

I've officially finished 3 weeks of training. Things seem to be coming along fairly well. This week will be a bit of a rest before I make the next push in intensity.

I've made an interesting observation over the last 3 weeks. I'm climbing better than I anticipated for this period in my training. Once again, it goes back to technique.

Historically, I've had to stand to climb well. This year, I've noticed that I'm climbing longer while seated. Up until last year, I had to stand because I couldn't produce a lot of force while seated. This year, I'm able to apply balanced force around the pedal stroke and maintain cadence and power.

I can analyze this from several perspectives:
1) Better technique troughout the ride saves muscles for intense periods like climbs and therefore, I have better technique on the climb.
2) Better climbing in seated position is a result of improved balance of forces and improved delivery of effective pedaling force therefore there is less fatigue and better performance.
3) I'm still about 10lbs. heavier than I would like to be and therefore standing takes too much energy.

Here's what I can tell you. I feel like I'm able to apply even force all the way around the pedal stroke while climbing. I don't have to mash on the down stroke to keep the pedals moving. I don't have a lot of excess movement that wastes energy. I can pace myself better. I feel like I have more power to bridge gaps after the climb is over.

Ultimately, technique is the key. Regardless of your fitness level, you can make more of the watts you produce by applying them correctly.

We've forgotten our roots

Some will read this and scoff, others will laugh at my lack of experience. Regardless, it's been a new revelation to me. Hopefully, a few will read and consider.

I've only been riding for 10 years. During this time, it's been a persuit of speed. The focus of this effort has been in the area of "lighter this" or "aero that". I also have to admit that I have become a rider in the technology era. Many of the old ways have been disposed of because they are not cutting edge. Some things needed to go but others work just fine.

Specifically, I'm talking about wheelsets today. I have zipps, velomax and topolino. Each has promised speed. Many high tech wheel manufacturers claim that their wheels are just as durable as anything thing that is on the market. However, the marketing campaignes have not talked about the ongoing cost of ownership. These types of wheels and other high end wheels are very expensive to maintain. Currently, I have a cracked 404 rim($$$) , velomax damaged rim ($$$) and topolino that needs new bearings ($$$?).

Don't get me wrong. I really like each of these wheelsets. Each is fast in it's own right. I'll have them repaired and I will ride them again.

In a search for durability I had to go old school. 32 straight guage spokes, triple cross, Mavic box rims with eyelets and ultegra hubs. Are the "heavy" compared to a set of 1400 g topolinos? Yes. But, for the price, I could probably purchase 3 or 4 sets for the cost of one set of high end wheels. Better yet, I can have them repaired easily vs replacement or rebuild. They grin at rough pavement and patch and keep on going. Other wheels crack and limp home. Riding these wheels gives you confidence that you can ride through most any situation without breaking something. Confidence breeds safety for yourself and others.

(One note of consideration: I haven't ridden Kysriums. I've heard that they are durable and easily maintained. But, look at the price.)

Here's the best thing about these wheels. They are the most comfortable wheelset I've ridden in 10 years. If you are looking for a great set of wheels, go old school for just a small amount of cash and get a great ride. You are going to have to shed some ego. Box rims don't look sexy like a set of deep dish carbon rims. Don't loose your focus.

On High Cadence work

Lance had a high cadence. So what.

Why is training at a higher cadence important to the local recreational cyclist?

If we were talking about fixed gear racing, cadence becomes very important. If you only have one gear, the only means to increase wheel speed it to increase cadence. Some people ride fixed gear bikes just for the effect that it has on improving the smoothness of your cadence at higher RPM's. Basically, it exposes you to higher cadences and therefore, you get better. Those of us with a zillion gear combinations can become very lazy and therefore only become efficient within a very narrow ranges of RPM's. It's a double edged sword.

In the past, I have written about the internal resistance to motion. That is motion that is retarded by resistances within the human structure. In this case, it would be related to resistance due to muscular inefficiency.

At a certain point, the untrained person begins to have impaired ability to turn muscles on and off. This becomes more dramatic at higher frequencies. Research shows that this impairment becomes more pronounced at about 90 RPM (A light should be going off in your head).

This impairment begins long before we start bouncing in the saddle. It's only after the impairment force becomes greater than our body weight that we begin to bounce. If we are talking about inefficiencies that are great enough to physically lift us, they are definitely great enough to reduce the amount of power that goes to the wheel long before we start to bounce.

The body has to be trained to turn muscles on and off quickly. Otherwise, there's no impetus to improve effectiveness.

Regardless whether you pedal 150 rpm in a race or not. Training your muscles to turn on and off at higher frequencies will improve your effectiveness at lower cadences(ie. 90-95rpm).

Research Supports Efficiency and Economy

I'm still trying to get some of the details. However, in December 2002, Dr Alejandro Lucia et. al. published an article in the ACSM research journal that showed elite cyclists to have an inverse relationship between efficiency/economy and VO2 max.

To qualify for the test, you had to be an elite cyclist with some serious credentials. I'm talking wins or podium finishes in world class events.

The research showed that elite cyclists with lower VO2 max(relatively) showed greater efficiency and economy. That means that in spite of their limited(relatively) oxygen carrying capacity, they were still able to compete as world class athletes. These guys have pushed their Vo2 max to the limit and they utilized their skills to carry them the rest of the way.

What does that mean for the average Joe's like you and me?

It means that training for efficiency and economy go a long way towards improving performance. If you can reduce the amount of wasted effort and learn to do a set amount of work with less effort, you will become more competitive. At our level, VO2 max can still be improved as well. It just shows that we have tremendous potential.

It's nice to know that the research supports the concepts that I've been writing about. You need to challenge your ability to ride effectively. If you continue to ride on the road without providing yourself with additional feed back, you will continue to ride like you always have.

Here goes the roller boy sermon again...
Riding on the rollers is no different than riding on the road. It's different because you are limiting yourself to 18" of riding width. It's more intimidating when you know you have imposed limitations. You will also adjust so that you perform better.

Good riding.