Saturday, January 30, 2010

Team Spidertech powered by Planet Energy

I had the pleasure of attending the Team Spidertech launch party this week. I think Canadian cycling fans really need to take a look at this team and truly understand the significance of what this event, and this team, is providing our sport.

Canada is putting itself on the cycling map starting at the same level a certain Slipstream team did just 5 years ago. The team has the backing of businesses that love and adore cycling first; see it as a vehicle for advertising their product second. Of course they need to make their businesses viable, but the fact their backing it is not purely a boardroom decision really helps Steve Bauer get this project up and running. And the project is very similar to Team Sky’s UK dream all be it smaller scale; get to Le Tour as a Canadian team.

As far as Bauer is concerned, let’s face it, he is the only guy in Canada capable of pulling this off with any semblance of credibility. He is Canadian cycling. I grew up reading of Steve Bauer as the Fenwick Flyer out of Stoney Creek. I was 13 jumping up and down in my living room with his epic ride at the 1984 Olympics. They showed a montage of video last night and it was amazing how a guy from Stoney Creek made it in Europe. And Steve looks like he can get on a bike and crush all of us tomorrow.

Also, he has some riders that are good and of course that is critical! Gilbert, Roth, and Randell will get some results but everyone really keep your eyes on Euser. He can put out the numbers after talking with him last night and he really respects what the team is trying to do. He was chatting with us about how he learned of Planet Energy last year and it was that race experience that made him listen to Bauer. It’s a win-win for Euser, he gets to rebuild his career and Bauer gets a rider of immense talent for at least 1 year.

The team will have some major challenges getting past UCI rules on pro tour races. They are by UCI rules not invited to the 2 pro tour races in Quebec in September but Serge the race organizer, and Bauer himself, have considerable clout with the UCI and are working with them to get a deal done. The Tour of California seems a certainty for the team and they must be front and center there on the TV camera to make a push into the media.

If this team can get a run of results and more importantly, a run of media spots this summer, the dream to build to the Tour in 2012 or 2013 is possible.

Personally I really hope it works and builds our sport towards a more professional and business focused future.

Please click to read the write up of the event.

Monday, January 25, 2010

A regular Humpty Dumpty - putting it all back together

I was sick enough not to train for 7 days, and smart enough to ease back into things with a 5 day "get back on my feet to train" cycle. That meant 2 weeks away from "real" training.

I then put my pieces back together last week and officially started 2010 training!

Monday - kicked off week with 2.1km swim with UTM Masters and a good steady pace run at lunch
Tuesday - full body weights and strength circuit at lunch and an up tempo ride in evening
Wednesday - 2800M UTM Masters swim in morning; hard interval session on treadmill at lunch
Thursday - mix of 800s and 400s on treadmill at lunch followed by 15 minutes strength circuit; 90 minute trainer ride steady tempo intervals in evening.
Friday - off day
Saturday - 2100M solo swim and then full weights at YMCA; 90 minute hard intervals on bike afternoon.
Sunday - 3600M UTM Masters swim; 15km Dundas escarpment run (meaning HILLS) at tempo in afternoon in rain.

A good solid training week for end of January.

- 10 km swimming
- 42 km running
- 170 km on bike trainer
- 3 weight/strength sessions.

Very balanced, very happy to be back in groove.

I also found myself singing a GD tune and couldn't figure out why until I landed on the lyric, "The grass ain't greener, the wine ain't sweeter; either side of the hill..." Sort of sums up my 201o so far so the way I see it, LOTS OF UPSIDE in my future!

Thanks for reading!

Tuesday, January 12, 2010

Training peaks new interface sucks; annual xmas; travel plans!

I have been using Training Peaks as my training log now for 4 years and today I cancelled my subscription. Sometimes companies make what they perceive to be product improvements and they just ARE NOT IMPROVEMENTS. I tried honestly thinking it was just me and not being all that technical but after 3 months of trying to enjoy the new interface I gave up and cancelled the subscription. I talked with a few coaches who use the system and they too hate it. This is not good as coaches are a gateway for the Training Peaks product bringing thousands of athletes into the software to send out their athlete's programs. Over at slowtwitch there is a thread dedicated to it and not too many are piping in to defend the new interface. The only upside I guess is I am not alone!

Solution: for power on the bike I will simply use the Saris software provided by Saris the owner's of Powertap. The interface is clean, super easy to download and graph monthly progressions. Otherwise, swimming and running will be old school paper and pen.

My health is on the mend. Sunday and Monday were a right off but today I am coming out the other side of it. It will be a full 6 days of absolutely no workouts after a good 3 week run of fitness gain. Meredith reminded me I always get sick at the holidays so this came just a week or 2 late than other years. There is plenty of time to get back the fitness lost, IT'S JANUARY!

Wales vs. Scotland trip is booked! Feb 10 to 17 or thereabouts, can't remember. COME ON WALES!

Tucson is booked; March 19 to 28. Can't wait! I will be fitter than last year so won't come home a shell of my former self. Maybe this year I might even do some running while I am there!

catch up in a few days, for now more rest then a slow integration back into training starting tomorrow.

thanks for reading!

Sunday, January 10, 2010

first week of 2010 a gong show - all better from here!

2010 started well enough with a good FTP test (see previous post) on Monday. From there however it went downhill fast.

Tuesday = Some stressful stuff to do at work, never good, always stressful with great team members impacted. Heart breaking honestly.

Wednesday = onset of cold and give up on the Gluten free experiment

Thursday = cold takes hold/can't train but love my bagel!

Friday = worse, definitely no training, but have 2 cookies = yummy!

Saturday = amazing bike fit on the P3C. REALLY a difference. Highlight of week. Learn Hammer Nutrition is Gluten free, buy Hammer Heed for hydration along with new seat, stem and bike shoe insoles.

Sunday = today, cold is worse, down for the count. We have John Hughes movies from Mike, I sense a day of DVD's.

2nd week of new year starts with Meredith leaving to Gainseville for 3 days on business. At some point 2010 will launch into expectation and ROCK. Right now, rolling with punches and sipping Hammer Heed for hydrate!

Monday, January 4, 2010

2010 test: power to weight ratio

Tonight feeling tired and lazy after a hard 2 weeks training and run intervals at lunch I decided to throw caution to the wind and test again my FTP: Functional Threshold Power. In lay terms the test determines the tipping point between matching energy supply in the muscles to energy demand. Go over your FTP too much or for too long your body fails you and you stop, it really is that simple.

to test this I follow a simple test provided in the book "Training and Racing with Power" by Hunter Allen and Andrew Coggan. After a good warm up and blow out of the legs to get them juiced up and ready to roll, a 20 minute all out effort occurs. Take those results, subtract 5%, and then divide by your weight. Voila, FTP.

Because you divide by weight there are actually 2 ways to improve FTP. Train better and get stronger, or lose weight. But, lose too much weight and the tipping point becomes inverse. You actually lose power, so it takes experience to know your magic race weight and you can't be at race weight all year. At time of test I am 3.5 kg's over my race weight (167lbs vs. 159/160 race weight)

So, what was the result? Just slightly less than what it was before Christmas I am happy to report; 4.15 watts per kilo. That is because of the extra kilo!

It felt good given the hard 2 weeks training, the 90 minute run 48 hours before in -20 degrees, and the run intervals in the afternoon leading into it.

So with this we can train and improve the fitness for the season.

My swim test 3 weeks ago was 21:28 for 1500M which given I took 3 months off swimming is good start. My PB is 21:08.

Running - yeah, I hope that gets better building into March! Lots of work to do there!

Training rocks!

Thanks for reading.

Friday, January 1, 2010

2010 is here!

Page is turned on 2009 and we start 2010. NYD went like this, can't beat it!

  1. home made gluten free pancakes with eggs courtesy of chef Meredith!
  2. 1 hour hike of the Great Gatsby in High Park with a light snow
  3. Grande Bold Black with Horn of Plenty Gluten free muffin on the side
  4. 40 minute easy spin on Cervelo R3 watching USPS Cycling team motivational theatre
  5. 1 hour nap
Eat well + consistent exercise + good recovery = GREAT SEASON!