Apr 14, 2015 at 05:34 PM
Hey Tim -- I know that I and a few others have a big-ish race on Saturday.
Should we stick to the plan, or do anything differently?
Should we stick to the plan, or do anything differently?
Kissena Coaching Program - Velocious Coaching
Apr 14, 2015 at 05:39 PM
Big race, I would work back to small taper:
Saturday: Race
Friday: Pre Race
Thursday; 6-90 Minutes unstructured riding, Zone 2 Endurance with 3 x 300min ish hits around FTP (rest at least 3 min) and 10 minutes of high cadence tempo.....
Wednesday: Plan
Always to struggle of group plan, I try to walk the middle line and give alts, but A races always different.
Hope that helps.
Timothy Cusick
President | Peaks Coaching Group
O 717.467.5078 C. 717.515.5382
www.peakscoachinggroup.com
Saturday: Race
Friday: Pre Race
Thursday; 6-90 Minutes unstructured riding, Zone 2 Endurance with 3 x 300min ish hits around FTP (rest at least 3 min) and 10 minutes of high cadence tempo.....
Wednesday: Plan
Always to struggle of group plan, I try to walk the middle line and give alts, but A races always different.
Hope that helps.
Timothy Cusick
President | Peaks Coaching Group
O 717.467.5078 C. 717.515.5382
www.peakscoachinggroup.com
Apr 14, 2015 at 05:58 PM
Awesome -- thanks, Tim. Fits what I was thinking. Should today still be a
rest day?
rest day?
Apr 14, 2015 at 05:59 PM
Team,
Jules asked me to put together a online webinar that can help educate the team on racing and race tactics. Well, here you go. Join us on Monday, April 27th at 8:00pm EDT for our "Racing Tactics of the Pros". To make sure you get the best advice available, I asked a few PCG coaches to join us so we have 2 time Olympian, National and World Champion Amber Neben and the winningest US Pro ever to race, Scott Moninger. Between these two, you have over 450 pro victories. Great session focused on learning from the pros. It is free, just sign up here: https://attendee.gotowebinar.com/register/70681370516233985 as spots are limited.
Help me promote this on other boards, lets fill it up!!!
Jules asked me to put together a online webinar that can help educate the team on racing and race tactics. Well, here you go. Join us on Monday, April 27th at 8:00pm EDT for our "Racing Tactics of the Pros". To make sure you get the best advice available, I asked a few PCG coaches to join us so we have 2 time Olympian, National and World Champion Amber Neben and the winningest US Pro ever to race, Scott Moninger. Between these two, you have over 450 pro victories. Great session focused on learning from the pros. It is free, just sign up here: https://attendee.gotowebinar.com/register/70681370516233985 as spots are limited.
Help me promote this on other boards, lets fill it up!!!
Apr 14, 2015 at 06:02 PM
Aha, the other end of the bookend?
Did you race HARD this weekend, if yes consider but in general no, push it and build when you can. Once in race season hard to get in good training days if racing a lot, have to take them when you can (assuming fresh enough to hit numbers).
Timothy Cusick
President | Peaks Coaching Group
O 717.467.5078 C. 717.515.5382
www.peakscoachinggroup.com
Did you race HARD this weekend, if yes consider but in general no, push it and build when you can. Once in race season hard to get in good training days if racing a lot, have to take them when you can (assuming fresh enough to hit numbers).
Timothy Cusick
President | Peaks Coaching Group
O 717.467.5078 C. 717.515.5382
www.peakscoachinggroup.com
Apr 14, 2015 at 06:10 PM
Yep -- I did race hard on Saturday, and followed with 4.5 hours of
high-endurance riding on Sunday. I was thinking that if I did anything
today it would be an easy spin, but the legs are still feeling heavy from
the weekend.
high-endurance riding on Sunday. I was thinking that if I did anything
today it would be an easy spin, but the legs are still feeling heavy from
the weekend.
Apr 14, 2015 at 06:11 PM
Amber Neben
http://en.wikipedia.org/wiki/Amber_Neben
Scott Moninger
http://en.wikipedia.org/wiki/Scott_Moninger
http://en.wikipedia.org/wiki/Amber_Neben
Scott Moninger
http://en.wikipedia.org/wiki/Scott_Moninger
Apr 15, 2015 at 03:35 PM
Guys I signed up for the peaks training program. It redirected me to Paypal to pay the $50. the page said it was redirecting but never did. I got an email from Paypal to say the payment went through to Kissena treasurer. What do i do from here?
appreciate any feedback.
Austin
appreciate any feedback.
Austin
Apr 15, 2015 at 04:01 PM
@AustinWelsh you're paid up according to PayPal so you're good to go. I believe the updated enrolled members list will be finalized with Peaks and you'll get info on how to proceed from there.
Apr 15, 2015 at 04:05 PM
Hi Austin (& Rick and David) and anyone else newly registered, please make sure to create an account on TrainingPeaks. Once logged into the "app", go to settings and add Tim Cusick as a coach. Follow this link to do so: https://home.trainingpeaks.com/attachtocoach?sharedKey=4GWNVW2Z37OUC
More info on how to get set up your account can be found in this video:
https://youtu.be/2qFd-hgNW8E
You'll get some additional information straight from Peaks Coach Group via email.
More info on how to get set up your account can be found in this video:
https://youtu.be/2qFd-hgNW8EYou'll get some additional information straight from Peaks Coach Group via email.
Apr 16, 2015 at 12:03 AM
Thanks Craig and Dave appreciate the feedback. Very helpfulCraig Zolan said:Hi Austin (& Rick and David) and anyone else newly registered, please make sure to create an account on TrainingPeaks. Once logged into the "app", go to settings and add Tim Cusick as a coach. Follow this link to do so: https://home.trainingpeaks.com/attachtocoach?sharedKey=4GWNVW2Z37OUC
More info on how to get set up your account can be found in this video:
You'll get some additional information straight from Peaks Coach Group via email.
Apr 16, 2015 at 12:51 PM
Tim, any advice on how best to look at and use race power data? I'm going to experiment with setting up my head unit on some kind of "auto-interval" schedule, and see if that helps organize the mess of peaks and valleys. Thanks!
Apr 16, 2015 at 01:10 PM
Marc,
Auto-interval by distance for crits or smaller circuits works well, will allow you to review data "specifically". After your race, send me the file and description of what you were doing (strategy, tactics...) and what happened and how (strategy worked because....strategy failed when I.....) and I will give a review.
Auto-interval by distance for crits or smaller circuits works well, will allow you to review data "specifically". After your race, send me the file and description of what you were doing (strategy, tactics...) and what happened and how (strategy worked because....strategy failed when I.....) and I will give a review.
Apr 16, 2015 at 02:37 PM
Tim,Marc Bertucco said:
Tim, any advice on how best to look at and use race power data? I'm going to experiment with setting up my head unit on some kind of "auto-interval" schedule, and see if that helps organize the mess of peaks and valleys. Thanks!
Auto-interval by gps marker is much better for races than distance in my experience. I try to set the marker either at the start or the end of the first lap. It also has a benefit of being a reference point during the race--I can glance down at the time after the beep and evaluate how the just-completed lap was compared to others.
Apr 21, 2015 at 10:21 AM
Join us on Monday, April 27th at 8:00pm EDT for our "Racing Tactics of the Pros". To make sure you get the best advice available, I asked a few PCG coaches to join us so we have 2 time Olympian, National and World Champion Amber Neben and the winningest US Pro ever to race, Scott Moninger. Between these two, you have over 450 pro victories. Great session focused on learning from the pros. It is free, just sign up here: https://attendee.gotowebinar.com/register/70681370516233985 as spots are limited.
Apr 21, 2015 at 10:21 AM
Marc, can you copy the invite to the other board? Love to get a lot of people on the webinar!
Thanks!
Thanks!
Apr 21, 2015 at 12:37 PM
Hey Tim
Regarding tomorrow's microbursts workout: Should we be looking to do these all out where are our power numbers probably fade with fatigue as we proceed though the workout? Or should we be emphasizing repeatability of effort aiming for a wattage that's tough but sustainable interval to interval?
Thanks
Regarding tomorrow's microbursts workout: Should we be looking to do these all out where are our power numbers probably fade with fatigue as we proceed though the workout? Or should we be emphasizing repeatability of effort aiming for a wattage that's tough but sustainable interval to interval?
Thanks
Apr 21, 2015 at 03:31 PM
Looking forward to Tim's answer --- but meanwhile...
microburts are cyclocross central.
if you are hoping to race later in the year, once the actual racing season starts, learn this workout, memorize it, love it!
do them harder than if your life depended on it, and, if possible, on grass.
cyclocross is everything you want cycling to be.
cheers!
microburts are cyclocross central.
if you are hoping to race later in the year, once the actual racing season starts, learn this workout, memorize it, love it!
do them harder than if your life depended on it, and, if possible, on grass.
cyclocross is everything you want cycling to be.
cheers!
Apr 22, 2015 at 02:29 PM
microbursting with pain but a smile.
Apr 22, 2015 at 06:43 PM
Sorry slow response, at a camp this week so time a little tight.
Lots of advantage for Micro Burst style workouts for all types of cycling. The combination of increased neuromuscular demand coupled with the ability to extend workout intensity increase the benefits. Easy to find plenty of good research here, but the results are all good.
They are as HARD as you can go and finish the workout. I know this is little bit of “feel” but you want to push it right to the ragged edge but still make full interval time and complete the number of intervals. A “trick”. pay attention (or record) what you do them in, and next time, do a little more. History is THE BEST determination of training levels (assuming you are doing them hard and right).
Keep pedaling!
Timothy Cusick
President | Peaks Coaching Group
O. 717.467.5078 C. 717.515.5382
tim@peakscoachinggroup.com
www.peakscoachinggroup.com
Lots of advantage for Micro Burst style workouts for all types of cycling. The combination of increased neuromuscular demand coupled with the ability to extend workout intensity increase the benefits. Easy to find plenty of good research here, but the results are all good.
They are as HARD as you can go and finish the workout. I know this is little bit of “feel” but you want to push it right to the ragged edge but still make full interval time and complete the number of intervals. A “trick”. pay attention (or record) what you do them in, and next time, do a little more. History is THE BEST determination of training levels (assuming you are doing them hard and right).
Keep pedaling!
Timothy Cusick
President | Peaks Coaching Group
O. 717.467.5078 C. 717.515.5382
tim@peakscoachinggroup.com
www.peakscoachinggroup.com
Apr 22, 2015 at 09:31 PM
Those were hard.
Apr 22, 2015 at 11:38 PM
I would like to thank my Cateye computer for not recording my hour of micro-burst agony
Apr 23, 2015 at 12:25 AM
S next time, go 5-10 watts harder for whole workout….history is the best predictor of performance!
Timothy Cusick
President | Peaks Coaching Group
O. 717.467.5078 C. 717.515.5382
tim@peakscoachinggroup.com
www.peakscoachinggroup.com
Timothy Cusick
President | Peaks Coaching Group
O. 717.467.5078 C. 717.515.5382
tim@peakscoachinggroup.com
www.peakscoachinggroup.com
Apr 23, 2015 at 06:30 PM
Probably overcooked this morning a bit and was closer to FTP. Surprisingly, both efforts ended at exactly the same average power.
Gotta say, Tim, truly enjoyed this week's workouts
Gotta say, Tim, truly enjoyed this week's workouts
Apr 23, 2015 at 06:33 PM
Tim,
A question, I always wondered, if power is power, why then is it "easy" to keep a high power number going uphill, and feels "hard" -- or even impossible, to keep the same number going downhill?
A question, I always wondered, if power is power, why then is it "easy" to keep a high power number going uphill, and feels "hard" -- or even impossible, to keep the same number going downhill?
Apr 24, 2015 at 03:27 AM
https://www.youtube.com/watch?v=rPJz3syNbtE
Apr 24, 2015 at 12:58 PM
Vlad, that is awesome. It is amazing that you can do these workouts inside, it speaks of admirable focus and dedication.
--- now your taste music, that maybe not so much
--- now your taste music, that maybe not so much
Apr 24, 2015 at 12:59 PM
A suggestion for anyone attending Tim's racing tactics webinar. There will be a question and answer portion, so you might want to think about any specific questions you have ahead of time. This way, you can focus them a bit, and fire them off in short order when the time comes. Also, I'm sure they will field all kinds of questions, BUT try and think about the kinds of questions that pro racers can answer ESPECIALLY well.
Apr 24, 2015 at 04:15 PM
After Tues. 1x1's and Wed. Micro-bursts...I couldn't really throw down yesterday with those 20 min. intervals. I did them but my heart (rate) just wasn't in it.
Yacks
Yacks
Apr 24, 2015 at 07:56 PM
25 minutes slacker