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Training notes

Jul 9, 2019 · 3 min read

Why I don't use ERG mode

What is ERG mode? Smart trainers include a feature called "ERG mode". When turned on, ERG controls the load on the trainer to match a prescribed intensity (power target) during a workout. In other words, no matter what cadence you use or how hard you turn the pedals, the trainer adjusts the load so that your output in watts is exactly the number prescribed on your intervals/workout. All you have to do is pedal. No shifting, no change in cadence. Why some cyclists prefer to train in ERG mode

May 23, 2019 · 2 min read

The Bone Ride - Milwaukee to Madison and Back

Training for Unbound 200 or looking for some long miles in the saddle? The annual "Bone Ride" could be your next ride. It happens annually on the 3rd Wednesday in May. You can even mark your calendar now for next year because it's been going on for 33 years, rain or shine! The ride was conceived by Tom Schuler and he runs it to this day. In the 1980s, Tom and his teammates from the 7-Eleven Cycling Team used this 160-mile ride to train for the upcoming season. There is no registration, just sho

May 8, 2019 · 4 min read

How to Prepare for a Century Ride or Grand Fondo

Doing a Century ride seems to be a common goal among cyclists. There seems to be a rite of passage in achieving your first 100 miles on the bike. Before I started cycling I could not imagine how anyone could possibly ride their bike that far or for that long. And once I started cycling, I still thought doing a century was something I was not going to be able to do for a very long time. Turns out that having a good plan can get you there sooner than you think. This post will give you a roadmap t

May 2, 2019 · 5 min read

The Mafia Holiday Ride in Chicago

The Mafia Holiday Ride (or simply "Mafia Ride") is a group ride that leaves from the Deerfield Train Station at 7:30AM on holidays or holiday weekends only. The ride usually occurs on Easter, Mother's Day, Memorial Day, Father's Day, and Labor Day. It's a good idea to check the Mafia Facebook Page to confirm the dates, as rides are added and removed based on weather. The course is a 54-mile loop heading up north and back. You can see it below. What to expect on the Mafia Ride The Mafia Ride i

Apr 27, 2019 · 1 min read

How to Descend with Confidence on a Road Bike

A long descent on the road typically makes the list of situations that cause fear or lack confidence in cyclists. As with almost everything, the more you practice, the better you get. This post provides tips on how to descend safely and gain confidence so that you can feel in control. Tips on how to descend Look ahead Avoid looking down in front of your bike. Instead, look far ahead, where you want to go. That will help with balance and steering. Stay aero Assume an aero position. Place

Apr 4, 2019 · 2 min read

How NOT to Slow in a Fast Paceline

This week has been recovery and "fun" in the schedule for me. I've taken that opportunity to do some fast group rides with the "big boys" in Chicago. That means getting in a fast paceline. So I joined the "Judson". This is a fun group ride that starts in Evanston, IL and heads North for a 40 mile loop. Many Cat 1, 2 and 3 criterium racers are there and the pace is pretty fast... Until someone crashes in the paceline. Emergency breaking We were doing a nice rotating paceline coming over a sli

Mar 26, 2019 · 4 min read

Cycling Cadence For Optimal Performance

A lot has been written about cycling cadence. Nevertheless, most articles on the subject tend to recommend, compare, or defend one type of cadence over another (e.g., "higher" vs. "lower"). In reality, there is no one "ideal cadence." All cadences are important and have a place in cycling. As such, cyclists of all levels should incorporate training at various cadences for optimal performance. After all, the goal is to ride faster while conserving as much energy as possible by using the appropri

Mar 15, 2019 · 1 min read

Altitude Mask as a Training Tool?

Do altitude masks work? Is altitude mask an effective tool to help athletes better adapt and respond to the demands of training and competing at high altitude? The short answer is no. Most masks just limit air supply to the mouth and nose, making it harder to breathe. That may help build diaphragm and lung strength, but it does not simulate altitude (i.e., it is not the same as true hypoxic training). Furthermore, a good rate of VO2 Max does not depend on lung capacity. Instead, VO2 capacity

Mar 10, 2019 · 15 min read

Cycling Training for Beginners

Whether you are new or have been cycling for a while without any structure, cycling training can greatly increase your performance and enjoyment of the sport. Very simply put, cycling training is for anyone looking to get better and more confident on the bike. It's also for those who want to ride longer, faster, alone or in a group. It's for the weekend warrior and the competitive cyclist. Training is very valuable for the time-crunched athlete, as it provides results without waste of time or e

Jan 22, 2019 · 19 min read

Unbound Gravel 200 - The Ultimate Guide

So you want to take on the Unbound Gravel 200, the 206 mile gravel race through the flint hills of Emporia, Kansas. I've been meaning to write an article about this race for over a year based on my experience in this race, and with the 2019 event fast approaching, now is the time! I completed the race in 2016 and 2017. My best finish was 21st overall and 2nd in my age group 40 - 44. I focused my training specifically for the event, did a significant amount of detailed research, and learned many

Jan 16, 2019 · 5 min read

Barry Roubaix Gravel Race Overview, Video and Tips

If you are considering doing the Barry Roubaix race, or if you have already done it and want more insights, this is the post for you! We will give you an overview of the race, course options, bike setup tips, lessons learned, videos of past races and more! Barry Roubaix Overview Barry Roubaix claims to be cycling's largest gravel race in the world with four different distances to chose from: 100, 62, 36 and 22 miles. Thousands of racers show up from all over the country for a chance to win so

Jan 14, 2019 · 4 min read

Blood Lactate Threshold Test Procedures

Blood Lactate Threshold Explained Lactate Threshold is one of the useful measures for determining exercise intensity for training and racing in endurance sports. It can also be used to track fitness gains over time. Your muscles produce lactate all the time, even at rest (baseline level is between 0.8-1.5 mMol/L). During power exercises such as sprinting, when the rate of demand for energy is high, lactate levels rise. There are two levels that occur when lactate levels rise above the baseline