Friday, July 25, 2014

FasCat Athlete Update

Lots of action from my FasCat athletes lately.

Scott B. has been doing a great job. He won the Lodi criterium before heading off to Cascades to take part in the Cat 2 race. He placed in the top 10 in the Time Trial and followed that up two days later with a third place in the criterium. He is well on track for his bigger goals at Masters Nationals in September. Scott B is on a little bit of a rest before his last big build up for Nationals.

The winning podium for Scott! 

A solid 3rd place podium at the Cat 2 Cascade Criterium for Scott

Another rider who has been doing an outstanding job of late is John G. His podium streak is continuing. At the Salida Cat 3 TT he finished 2nd and then in the Masters 35 + Cat 3 road race in Salida he finished off in a strong 3rd place. John had the legs to win the race just needed to do things tactically different. Once you are strong enough to win races you have to learn how to win races. He has a few more chances this year.

Paul S. who is in his preparation for the cross season came away with a victory in a weekly off road race. His build is going very well. Paul is coming off a hard training camp up in the Northern Georgia mountains where he did 1300 TSS in 7 days! He had some much needed rest after that and is now responded very well to the training.

Another cross racer who is building for the cross season later this year is Sean B. He did a local mountain bike race for some good intensity training. He ended up finishing 3rd in his wave. This is without having done any race specific intervals or high intensity training yet. He will be doing that soon enough though as the cross season is approaching.

Dave B has begun his preparation for Masters Nationals TT. After building much of the early season on the TT bike for the State Championships he took a bit of break on the TT bike and now is back on it. He walked away two weekends ago with another double victory weekend, one in the 20km and one in the 40km.

Another rider who deserves a little praise is Michael N. He just got is Cat 3 upgrade and has been going through some growing pains. But he is hanging tough. He scored an awesome 8th place in the Cat 3 race at Salida and finished in the top half in the criterium which was held in adverse conditions. He would have had a good road race if he hadn't snapped his chain in the first 6 miles. Look for Michael to improve as the year goes on and he gains experience in the Cat 3 field.

It is another big weekend for my FasCat athletes. One event of note will be higher then any other as racers will be racing up Mt. Evans in Colorado this weekend. It is the one event I wanted to do when out there but won't be able to make it. Good luck to my athletes competing in the event. Look for updates next week.

Wednesday, July 02, 2014

FasCat Tour Plan: Day 1 - Field Test

I've decided to keeps things interesting this month so I will complete FasCat's Tour De France plan written by co worker Carson. He built a program based on the stages in the Tour and the demands. Of course everything is cut down in duration and intensity so the average person with a job and a family can complete it.  Here is a link of the plan on Velonews. http://velonews.competitor.com/2014/06/training-center/on-the-bike/tour-training-plan_333135


Today was the 20 minute Field Test. I'm not one who really likes to do these. I always have an idea of what my threshold is through riding. I've been assuming lately that my FTP is around 340 watts.

 Here in central Indiana there is no 20 minute climb. So to keep things more interesting during this I made a 20 minute loop. This way the wind would always be coming from a different direction, I'd have 4 corners to break things up, and I can always go out and retest on same loop.

 So I went out and cruised for a while and included a 5 minute effort at tempo for warm up. Well after the test my average for 20 minute was 348 watts. But I got caught by some construction and had to slow for 30 seconds with only a 94 watt average. When I cut that out and took at my average it came out to be 356 watts making my threshold right at 340. Dang I'm smart. Yeah maybe I could have gone a little harder, but that is pretty much what I was thinking. Not bad for inconsistent training in the month of June.  

I happened to weigh myself this morning and I was 142 lbs or 64.5 kgs so for watts per Kilogram that puts it at 5.51

Strava Link: http://app.strava.com/activities/160836011

Tomorrow is an off day in the plan. YES! Then it will be 24 days straight of riding. I will be riding on the rest days as they do that in the Tour as well. Hopefully I can make it through the plan successfully and don't have an hiccups. But again I have other priorities such as family and work, but I will try. 


















Rode int he new FasCat kit. Pretty stylish.



Always fun to see Personal Records after you hit save on the Garmin.

Breeze On

Tuesday, July 01, 2014

June 28th / 29th Weekend Review

Something new coming to my blog. I'm really hoping to find time to do this. As I have started coaching full time I have a lot of athletes accomplishing big goals. I'd really like to share most of these as they have worked very hard to accomplish these. Being half way through the year there already have been many, but I guess I will just have to start now.

This past Saturday was the Colorado State Time Trial Championships. I had a few athletes take part with quite some success. In the Masters Category 4 45+ Terry G. finished on the podium in 3rd place and Kevin E. had a strong ride as well with a top 10 finish in the 36 rider field. Then in the Category 3 race John G. finished in 2nd place, he was only 30 seconds off the pace in the 40km race. He improved on his time from last year by 2 minutes and 30 seconds.

Another event this weekend in Colorado was more then a race, it was for Charity. It was the MS150 ride. The route took riders from Denver up into Fort Collins. I had a couple of riders doing this. One was Steve S. Not only was this his first every century, but he completed it in 5.5 hours! He had only planned on doing the Buff Classic in August as a goal. He started just riding last year and actually got the bug to race this year and has completed in two races of late. The other rider to complete the ride was Earl T. His goal was to be faster then last year and not get dropped by his friend. He is in his 60's and his goal was to finish Saturday's ride in under 8 hours. Not only did he do that, but he did it in under 6.5 hours! Earl's big goal is a few weeks with completing the Mt. Evans Hill Climb in under 3 hours, which he as been within 10 minutes of in training twice this year.

Another rider of mine, Kevin K., had a goal of competing in the Blood Sweet and Gears. It is a 100 mile ride in North Carolina. He had been doing great in training and making improvements after coming back from an injury in March. Unfortunately he came down with a sickness the week before and wasn't a 100% came the day of the event. He still managed to fight through it to finish strong.

Across the pond I have been working with an athlete, Erik L. who's goal was competing in a 200 km team race. Their goal was to finish the race in under 5.5 hours. Not only did they break that time by 19 minutes but Erik was one of the strongest on the team. He has been absolutely killing the training. He has one of the new Garmin Virb cameras and has sent me a few videos of him training over there. They have been pretty neat.

Eric appears to be all smiles crossing the line. 

Closer to home Michael J. finished just off the podium in 4th place in a criterium in California. He is one race away from getting his Cat 4 upgrade. 

There are endurance riders then their are true endurance riders. Mike J. is a different type of athlete then I am use to coaching. He is into off road, gravel endurance racing. His longest event this year was nearly 400 miles and he completed it in just over 40 hrs, only a couple of those were sleeping. This past weekend was a short event for him at 180 miles. He ended finishing on the podium in 3rd place. 30 riders started the event and only 6 were able to complete it. 


Here is Mike at the finish. Apparently it was pretty muddy in the beginning. 

If you thought racing two crits in one day was challenge try doing a 40km individual time trial and a 40 km team time trial in one day. That is exactly what Scott Bromstead did. In his 40km time trial he was able to finish 5th in his age group. On the day he had done 80 km's of time trialing! That is a quick way to 180 TSS. 

Lot's of good racing to come from my FasCat athletes with some big goals coming up. The big ones this month include the Salida Omnium, Silver Rush 50 and Mt. Evans Hill Climb. Of course there are others and a few goals to be reached. Great job guys and keep up the hard training! 

Breeze On