its the Off season... what the heck does that mean.

It’s the “Off Season” what do I … not do?
article one in our 3 part series.

I get this question often this time of yr. “how do you NOT train?” Especially for the competitive cyclist or triathlete who has been racing all summer, sometimes every weekend, not training hard and racing all the time can feel very strange.

The Off Season:
First off I want to stress the word “OFF” in off season. Off means Off! The first and most important aspect of your next season is being totally fresh and completely motivated for next season. Now is the time to start that process.
Less is better here. Catch up on work, family, and drop off the bike at the shop for a tune up. Have them check it over for cracks in the frame along with full safety check. Racing is very hard on your equipment. The key with this phase is to make sure you are 110% ready to start training come the start of your program. The under trained, over motivated athlete will beat the perfectly training under motivated athlete every time! Come the beginning of “base training” you should be itching to train. It should be all you think about, so when its 20 degrees and freezing rain, your pumped up and ready to put in a solid training effort! This is also the best time to sit down with your coach and/or teammates to discus what your goals will be for next year. How did you perform this year? What was good? What was bad? What will have to be different with your preparation for 20, etc


Here are three easy steps for an effective off season.
1. Off time: Take an extended time of ZERO training. This will be deferent for every one. 2 weeks for some, 2 months for others. How ever much time you need to be totally rested and motivated to train again.
2. Recovery: Any lagging injury’s? Bike not working quite right for the last 2 months, been wanting to get that nagging cough looked at. Do it!! Get a message go to the doctor, dentist, what ever you need to do to feel 110 percent physically and mentally for the next season. This is active recovery, taking aggressive action towards healing. These are the most important aspects of off season training.
3. Maintenance training: After this you may be ready to train but your program doesn’t start for another month. What to do? Many pro’s and age groupers alike will take part in “unstructured training”. Its best to make is something different than your primary sport, try something new. It will most likely improve some skills needed in your primary sports. Just stay active, (cross training) will maintain your base fitness and, depending on your activity, can address your weakness leaving you fit, motivated and with stronger limiters than you had last year. A perfect way to start your next season!!

4. Cross Train! Go Mt. biking , running, play basket ball, tennis what ever you like and have put off due to you strict cycling training. Cyclist are notorious for having weak abs and core muscles. Working on this will help keep you injury free next year.

5. Most important have fun! Do those old training rides you did when you first started riding. Plan a trip. I have done a few long rides with friends in the fall that have proved to be lots of fun and great endurance training.


Eric is a full time triathlon and cycling coach. He is the owner of EK Endurance Coaching and works with athletes of all levels. To learn more about Eric and what he can do for you, go to http://ekendurancecoaching.com

Off season Training article #2

Time to lay out the plans…

Your thinking “its the holidays! What could I possibly do for training??? Turkey Carving is some of the best deltoid training there is! This will make you more stable on the bike and resist fatigue longer! Don’t miss the opportunity. Actually I am kidding. Thanksgiving marks the beginning on the holidays and the beginning of the long difficult road to start training again. I myself, have fallen victim to the following scenario before. First its time to rest, then turkey day comes along, then Christmas, Hanukah, etc. which slams full speed into new years. Throw some travel for work in there, a vacation and maybe a wedding (went to a new years wedding a few years back. Best time ever) and the next thing you know its February, your turning 29. Again. And you are barely going to get in 6 weeks of base training before spring.

Sound familiar…

Its time to plan. The answer here is this is not the time to stress about training but to plan ahead. And before we can plan ahead one must look back at the past. Looking at your past year or more of racing and training can be the best thing you do in planning for the next season.

Here are some steeps to get you on the road to success.

1. Write down your general goals. Things that you want to focus on in general. Ie. Become a stronger runner, spend more time training on the bike.
2. Then write down specific training objectives: these can be precisely measured. Increase threshold wattage to 300. Run sub 30:30 minute 10k, etc.

3. Then write down your goals, “win the state championships”. For races write down there dates and rank them in priority.

4. Most importantly identify your weak areas.

Finding these can be harder than it seems. Here are a few methods for analyzing your season and finding your weakness to get you started right in 2009.

Step one: Analyze Your Season

Did you meet your racing goals and training objectives? Did you peak when you wanted to? Did you go as fast as you predicted? These should be pretty simple yes or no questions. Look then at your training objectives as stated above. . They should be measurable goals that are stair steps to you major goals. If you did not meet your major goals of the year the answer, or at least part of the answer, to why may be right there. As you keep looking into why you did or did not meet your goals look at everything: job, personal life, relationship, etc. Stress out side of the athletic world is the number cause of people under performing. If you’re a lawyer working 60+ hours a week and training 20 hours a week as well as being a mother or father, you may be setting out about things in the wrong manner. There are only so many hours in the day!

Note what worked for you and what did not. The things that worked you will want to keep in your bag of tricks as these things will likely work again. The things that didn’t work, get rid of them! We’ll come up with something better!

Step two: Finding Your Weakness

There are 2 ways to look at this. A good starting point is finding your weakness by the numbers. On the bike, the easiest way to do this is test your power profile. Test your maximum power out put for 5 seconds, 1 minute, 5 minutes and your threshold power.

A power profile chart can show you where you are lacking. This is particularly good data for the rodie. Is this written in stone? Is this the end of the road? No, but it is a good starting point. A similar method would be to get tested in a lab. Even if you don’t “need” the areas you are weak in they may still be holding you back. For example, an ironman triathlete having a weak 5 sec. and 1 minute power. They don’t need that ability but if it is weak enough it is something that will hold your other abilities back. If it is an A race specific weakness (going to the Gila and your not climbing well) then you have work to do!

Part two of this is comparing your weakness to your competition? “But Eric I don’t race other people I race my self.” That’s great and I applaud that self motivation but if you want to improve the best place to look is to the people that are better than you. For example, in your triathlon results if you’re coming in 50^th on the swim 50^th on the bike and 450^th on the run time after time again working on your running would be a good place to start. If you’re getting dropped on short hills in bike races, short hills or 1 to 5 minute power outputs might be your weak point. Before you make the decision as to what your weakness is make sure you have more than one or two examples that show your weakness. Your ranked lowest in the run, you % loss is highest in the run,you’re your brick runs always feel “off” compared to fresh runs.

Look at this deeply. This is very important. Are you not running well because you’re and bad runner OR because your swim and bike are not up to par and you’re paying for it on the run/ at the end of the race? Are you getting dropped on the hills because you’re a bad climber or because the hills are at the end of the race and you have trouble there because your threshold power and endurance is not as good as your competition? Take some time with this, consult a coach and or trusted training partner or both.

All of this may look straight forward on paper but it’s harder to implement than it looks. Getting some one else to give you a good objective look at your self could be the best thing you do this fall.

Lets Put it to work!

Now you know where you want to go and have an idea on how to get there. You are now armed with essential tools for planning and training for your season.
1. You have you goal races down in the calendar.
2. You should know what key skill and abilities you will need to meet your goals at these events.
3. You should know what weakness you have, how severe they are and if they are specific to your main season goals.

Our next training article will address common week areas and discuss workouts to address them.

Happy holidays!

Off season training article #3

Putting it all to work.

By the time we rest get re-focused and on track again it’s winter. Don’t despair! Before we get to specifics lets go over a few points so we don’t get side tracked this winter.

We all have different ideas on winter training. For some it is a vital time of year, laying the foundation for a big race mid summer or tuning speed for the early season du-athlons/ Crits. For some, winter will be a success if we gain less than 10 pounds. What ever your motivations for this winter; balancing a structured plan with a good dose of spontaneity will get you in the best form ever, physically and mentally.

Out look:

If you live in the northern states or anywhere that snows in the winter, and you’re not a pro, you simply can’t train as much in the winter. With darkness coming around 4:30pm, fridged morning temps and icy roads it just not possible. We won’t even get into jobs, girl friends, kids, wives, the patriots game schedule, etc…

So now that we are at peace with the fact that we simply can’t put in as much time as we may want, We can focus on what to do with the time we have.

Getting started:

Find a routine. With cold temps, warm beds and stale indoor air it is easy to get “off track”. Try to find some kind of routine. This could be one workout or rendezvous with a friend per week. ie. “every Wednesday morning John and I run together, no matter what.” “Thursday night I do the spinning class at my gym.” This one appointment can be the back bone of your winter success. Find something that works with your schedule so it will be easy to keep this date and not get side tracked.

This can work for you in a great way if this one workout focuses on your weakness. I have known athletes to turn there swim that puts them 5 minutes down to 1 minute up, over the course of one winter!

The bike:

These time constraints really hit hard when trying to work on your bike, especially if you are training for an early season race that’s long. First thing to do is invest in the proper warm clothes. Water/wind proof booties and gloves. Warm tights, thermal cycling jacket, hat or helmet cover. Investing in proper cycling winter gear will make your cold rides more enjoyable, more effective, and maybe a bit longer. One trick for cold feet is to use shoes 1 size to big and put in two insoles. And don’t jam your feet in there with to many socks. You’ll restrict circulation and have lumps for wood for feet in less than an hour.

The trainer can be your worst enemy and your best ally all at once. If you are going to improve your riding regular visits to the trainer will be a must but they don’t have to be torture.

1. Don’t do the same thing day in day out. Mix it up with different workouts and the amount of time you spend on it. Try something new once every 2 weeks or so. Like watching football with your buddies 3- 4 hr’s with big gear climbs every commercial, sprints every field goal, and hard tempo every time your team is on offence would make even Mark Allan slump over the handle bars by the final 2 minute drill.

2. Keep your mind busy. When you’re not with your friends watch TV, listen to the radio, etc.

3. Stay focused. I have just given you ways to distract your self from your work but the best way I find to make time fly is to have specific workout and stick to it. To the second. Warm up, cool down, some 10 minute strength intervals, rest intervals. You’ll find that riding for less than an hour becomes pretty difficult.

Take care:

It is important that you take care of both your body and your equipment with the same care as you would in the summer months. Proper nutrition and stretching is vital to staying healthy and on the upward path. Care for your bike and trainer is also a must. Just because your not out in the rain and dirt doesn’t mean you can just get off your bike and be done with it. Salt will build up on your bike and trainer and will destroy both if you don’t clean them. They will surely fail you when you need them most.

Getting to you, training your limiters:

Now that you know what your weak areas are (from fall training article #2) we can get right to it! Trying to improve any weakness is not going to come easily or quickly so now is the time to start correcting them.

The key to training your limiters is two fold.

1. Break down the task at hand.

a. There is more to having great endurance than just pounding out the miles on the trainer or the swimming pool. Are you training at the optimal intensity? Make the workout Quality before Quantity.

b. Endurance (for example) has 2 parts being able to resist fatigue (pounding out the quality miles) and efficiency. How much of each pedal stroke is pushing the bike forward and how much is just moving your leg? If you are .001% more efficient per pedal stroke, x 90 RPM’s x 60 minutes in 1 hr. for a 5 hour bike leg or race. That’s 27 % more efficiency!

OK, there is some fussy math in there but you get the point. If endurance is some thing you’re working on you don’t necessarily have to ride the trainer until 11pm and swim until your whole body prunes. Incorporate drills into your training. Lots of drills.

To address this issue FP drills are key.

Workout #1: 3x5’ F.P. Pedal as fast as you can while still being in control. 110-120 is a great range .take 3’ rest. Build up to doing these at the end of your ride.

Notes: This will work your Neurological durability as well as your general “endurance” as most people think of it. Also when on the trainer realize you have no 0 time. In a bike race you may only avg. 70ish rpms per minute. And have 1/3 of your time at 0 watts or in a recovery zone! That allot! On the trainer doing the workout above you could avg. 100+ rpms and have 100% of your time in zone 2 and 3.

Recently I compared a team training ride with a ride a friend did the day before. “I only had 90’ to ride” he said in disappointment. After comparing his data with mine I noted that if you tock out the nearly 2 hours of 0 and recovery wattage time in my ride he had done the virtually same training as me! 90’ in zone 2 and 3. You could say mine was better because of the fatigue from the longer duration, or… one could say his was more effective because his effort was a continuous effort while mine had several “rest periods”… a topic for another time. This is a great example of maximizing your time.

Workout #2. Zone training. Do 45’ or more in zone 3 after a good warm up/at end of your ride. Build up to 90 minutes of zone 3 time.

Notes: Bump up the intensity! Do your “endurance” work in zone 3. Riding sub threshold has the same physiological adaptations as riding in zones 1-2 but they happen faster. The cost is greater fatigue and decreased reputability. But if you can’t do 3+ hours every day then do it up! The key to this is doing your Z3 work as one steady interval and staying in your zone(no coasting)! Having detailed and accurate training zones is vital for this. A power meter is king here. This will rack up your kilojoules (total work) must faster than riding in a group or doing zone 1-2 and will give you maximum return on your training time. By riding in your zone you could twice as much “work” in the time given than on along group ride. Two tips for ,making this work.

1. Don’t go out to hard

2. don’t spike your power on hills, when you stand, etc…

2. Stay true to the grand plan.

Lower intensity “endurance” training will most likely take up much of your training time in winter. So when training your limiter keep the intensity down! If you are working on your hill climbing go easy. Find a hill with a low grade so you can work on your climbing pedal stroke.

If you are working your sprinting power or anaerobic endurance, work the cadence aspect of it. Short, high cadence, spin ups are great for this. Make recoveries short but not to short. Let your HR drop to Z3 or Z2 and keep the gear easy. With will allow you to work the neurological and technical aspect of these skills with out the cost of excess muscle damage and lactate build up.

Eric has coached over 200 athletes of all levels in triathlon, cycling, mountain, biking, Cyclocross.

Find out more at, http://ekendurancecoaching.com

Surviving the Gila.

Intro: The Tour of the Gila stage race is one of, if not THE premiere amateur race in the US. Especially if you’re a category 2 rider. As it is one of the few races in the country with a cat 2 only race. Almost every category fills and every one brings there A game. Are you ready? This 5 stage event has something for everyone and has everything possible to make this one the hardest races you’ll ever do. Silver City, NM (the host city) sits the mountains of southern NM at about 5500 feet. If you hadn’t spent time training and living at that altitude you’ll know it. You may get away with a good ride on day one but you are sure to feel the low O2 crunch as the race goes on. Many of the roads are “chip seal” making them slow. The wind is always a factor and can change at a moments notice. And then there are the hills. We’ll get into those in a minute. Get to know this site. http://tourofthegila.com/index.html Neutral support was great I did the cat 2 , 07 edition of the race with no team support on the road side, plenty of good water bottles being handed out by volunteers at every feed zone Be sure to check details and bring enough food on each stage!

Stage one, Mogollon RR, up hill finish: This stage will cause some big time gaps. The road of the finishing climb is bumpy, steep and relentless. It also comes after relatively flat but many miles. 90 or so if you’re a cat 2, 1 or pro. 75 if any other category. Its enough to cause significant time gaps but the race is not over. Ideally plan to have some one pick you up or arrive a full day early so you can drop a car at the base of the finishing climb. its 75 miles out side of town! Leave food and water with the car, while there is some support at the finish, food and water, but there is no stores or anything really until you get back to town. There is an area to park, afe and there will be other cars there. Bring light wheels and a 25 or 27 tooth cog for the finishing climb it a beast!
Training: be sure to have a good power to weight ratio and feel comfortable going all out up hill. Also be sure you have a few races in the belt and are comfortable riding at a fast pace for miles on end. Hit the local group ride and finishes your self off with some hill repeats at your FT.

Stage two, Inner loop RR: One of the tougher 65 mile races you will do. Relatively straight forward. 2 Climbs back to back in the beginning and one big one towards the end. There is 5+ miles down hill and flat after the last climb so it will most likely come together. And the long flat road over the divide is a good rest for people under pressure. Areas of Note: the decent off of climb 2. is very steep and twisty. Tack caution. It ranks in the category of so dangerous that it becomes… really not that bad. Nothing sneaks up on you, and with so many turns you can’t quite get to mach 1. Just pay attention! The star and finish are at the same place. About 4 miles from town. Easy, quick drive.
Training: Again good pack riding and climbing FT power will get you the finish line. Want to win? The sprint in a long slightly up hill drag. Have some good 1’ power. Start finish are at the same location so check it out!

Stage three, TT 16 miles hilly: pre riding this course could be the best thing you do to prepare for the Gila! Wind can make or break your performance so get it dialed in if you’re riding for a personal best! 16 hilly, solo miles on stage 3 will create some big time gaps again. Depending on your category you’re looking at a 35-45 minute effort. Depending on the wind the last down hill 4 miles could be a 40+ mph affair or feel your still riding up hill! Bring the 54-11 gear combo or bigger! Bring the aero wheels but the disk may be to much of its windy. And it will be!
Training: Practice your Time trails! No secret there but this course is tough, up and down no flat road to speak of. Gauge your effort well. Don’t go out to hard. Easy to do on the gradual uphill start. Long FT intervals on your TT bike will get you ready.

Stage four, down town crit: The downtown crit has lots of fans and hug support! With a long wide finishing straight and wide turns it’s a safe, fast course. There are 2 short, steep rollers on the back side. Nothing major but again if the wind is blowing get to front and stay there. If you have to ride in the wind a few times and hammer the hills it could have you on the defensive. Training: Good anaerobic endurance and crit riding skills will make this a short sweet event and make your day more recovery than anything else which you will need! If your looking to finish well get to the front and stay there! With the wind and the rollers on the back moving up can be difficult. Some descending intervals, racing a few crits, and strength work will have you well prepared.

Stage five, the Gila monster, 100+ miles, sever course, up hill finish: This stage would make Lance Armstrong do a double take. Depending on your category you could be in for over 100 miles and 10,000 feet of climbing! The course also retraces some of stage 2 in the opposite direction. So don’t think your hallucinating, although you may be by the finish. Areas of Note: The final climb. It starts quickly. Its steep and twisty. (scary descent for day 2) get to the front! Trying to come around 50 people will put you in the red zone fast. The steep section gives way to some false flat for a long while. DO not think you are done! The course then dips and turns sharply for a few more miles. Pay attention here! One moment of lack of attention will have you closing gaps to what’s left on the peloton if not going off the road. By the time you start the final climb the lead group will be around 15 riders or so. Maybe smaller! The last climb is not hard but after 5 days and 10,000 feet of climbing that day if could break anyone. Arrange a ride for this finish. Its about 5 miles from town. I have ridden back but avoid it if you can. There is some water etc at the finish but not much food. There is however a restaurant. The best BBQ pulled pork sandwich you’ll ever have! Its worth carrying a 5 or 10 spot in a baggy if you don’t have the car. Bring the climbing wheels plenty of food and 27 cog for this beast of a ride.
Training: good climbing FT power again will do you well but make sure you can handle the volume of the day! long tempo rides (2-3hr of Z3 riding) in the hills is best but if you live in a flatter area nock out the tempo at your lower climbing cadence. Try to arrange to stay over that night. Traveling after a race like this can ruin your season, trust me I have seen it happen. Congratulations you made it!! Pat yourself on the back, but keep up the good recovery methods for a few days and take some time off! You need it.