I hear quite a few cyclists, not just racers; say I wish I was faster in the hills or the flats. When its someone I know I ask what are you doing to reach this goal? The usual answer is I am riding more or contemplating purchasing lighter wheels or even a lighter bike. Yes a lighter bike will help some but the best investment you make is in you. You are the engine that powers the goal of going faster!

When I start making recommendations for strength training the first comment I get, before finishing usually, is I don’t want to get bigger. A coach once told me the more muscle mass you carry the more there is to hurt. Irrelevant but funny.

The other issue I run into is that many cyclists make assumptions about their performance on the bike. Some cyclists may have developed their VO2 Max, Lactate Threshold, Force Production and have recruited all the Fast Twitch muscle fibers they have or maybe not. This is the whole point; they have not tested to learn what their weakness is. They may find that actually instead of training a weakness they have been training a strength. So how does one truly find out what their weakness is? We test, then we test again and then we test some more. Fitness tests do not have to be expensive as a matter of fact there are tests to cover each and every thing I have mentioned above that can be done in the field or at home on your trainer.

Myth number 1 I get to hear over and over again about cyclists developing strength is that lifting weights is bad for a cyclist or that lifting weights is great for cyclist. In reality both are correct. There are different reasons for cyclists to lift weights for part of the season or even all season long. So which one is it for you? Depending on age, health, former injuries, the type of cyclist you are, you’re goals and what fitness tests have discovered about your current fitness is what will determine the kind of weight training program you should or should not undertake. Long sentence I know but I am trying to make a point. There is quite a bit that must be understood before jumping into a weight training program for any cyclist.

Myth number 2 I encounter is that stretching won’t make me faster. While the act of stretching itself will not make an impact on the development of pedal force it will do quite a bit for performance! Those who have read my articles and know me know I am huge proponent of stretching whenever I can. I also have been known to say “A flexible rider is a confident rider and a confident rider is a fast and safe rider.” Stretching first and foremost serves to functions to the cyclist: Flexibility and Recovery. Flexibility allows the cyclist to maintain a more relaxed position on the bike when others would grimace at the thought of riding in the drops into a headwind for an hour straight. Stretching for recovery allows the body to begin the healing process after a long hard ride or race. It also allows for muscle fibers to be elongated which I have been told allows for greater recruitment of slow twitch muscle fibers. I am not sure how much I believe this but I do know that once I stretch 10, 15, 30 minutes after a race or training ride I feel better, I sleep better and I perform better the next day.

Myth number 3 I hear from time to time is that such and such new DVD training program is exactly what I need to get stronger. Yes you will get stronger but you could also get injured or make yourself sick. Do not forget to consult with a Doctor before taking on any training program regardless of age or sex. While I do several of the things outlined in some of these DVDs I do not do them at the intensity, length or frequency described in their commercials. Don’t get me wrong there are some fantastic training DVDs for cyclists and non cyclists alike. Before you invest your hard earned money ask around and see who has tried them and see what results they have gotten.

I have left out quite a few other methods for developing strength such as, Meditation, Core Work, Yoga, and Pilates. While I do not have direct experience with Pilates I have been told it can be an alternative to Yoga. I have found that meditation will clear my head and allow me to focus better on the upcoming race goals and reduce race day jitters. I know meditation doesn’t make my muscles stronger but sometimes all that you have left is your mind to convince your body to work harder. Core work is something all cyclists need to invest time in. Core development will make for smoother and more powerful cyclist! I can’t begin to share enough on this subject. It has helped me immensely. The Yoga I have done from time-time along with Core and stretching has helped me to become more balanced and less twitchy in Criteriums when the pressure is on.

I think it’s pretty obvious by now that I have not prescribed any training program to anyone in the article. Instead I have described some training methodologies and potential means for getting stronger and faster. Sometimes it’s better to be able to ask a good question then to be given an uninformed answer. To this point seek out the help of professionals, teammates with experience or friends with experience in the above types of training. I have been lifting weights since I was 13 years old and yes I have injured myself more than once. I now work with a Strength Coach when planning my season or when I have questions about developing some new aspect of strength. I also have tried many other programs on core and flexibility training. It wasn’t until I started working with a Sports Medicine Doctor a couple of years ago that I was able to repair some imbalances and begin to truly reap the rewards of a core and flexibility program. I also have a teammate who has been a Yoga Practitioner for years and have hit him up several times on what makes for correct posture in many of the poses and found several times I was doing it wrong.

If you are confused further by the above I completely understand! It has taken me years to get as far as I have in my understanding of developing my fitness for racing and sometimes just so I can train harder. If you find yourself asking more and more questions and finding fewer and fewer questions or worse not meeting your goals it’s time to speak with a Cycling Coach.

First call is on me! TO learn more about what a cycling coach can do for you contact me Rob Grissom at (502) 509-7624 or Rob@PositivePerformance.com

Have a great week and ride some new roads.

OK here it is the last of the recon articles. I have given you several pointers on what you need to do to ensure a successful attempt at winning your next road racing event.

This article is going to be a check list! Something you can copy, print or share with your fellow racers. If you feel that I have missed something or you have different experiences by all means tell us about it and leave comments.

1 Week Before the race

• Confirm with your spouse/family/parents that you indeed will be racing at X race on X day
• Pre-Register for the race (You may need to do this as soon as your race opens for pre-registration)
• See who else has registered for the race
• Check the 7 day forecast (After Registering) Road Racers RACE in all weather!
• Tune up the bike today and fix problems now!
• If this is a priority race then make it a priority to sleep, eat and train like its a priority race
• Find out which teammates are going and who may want to share a ride
• Do not eat 3 hours before going to bed

5 Days before the race

• Check race registration to see who else has registered
• Check with teammates again on who is and is not going with you
• Check weather again
• Look up the race route on Google Earth or bikely.com and look at elevations
• Make a trip out to the race course and ride the course (Preferable) or drive the course
• Make sure you will have a complete clean uniform (Kit)
• Clean bike
• What items are you taking with you the day of the race out side your normal training day?
• Get race day items gathered up in one place
• Get to bed early (9-10 hours of sleep is preferred)
• Drink up to 2 liters of water a day
• Diet should primarily consist of good carbs and lite on the protein
• Do not eat 3 hours before going to bed

3 Days before the race

• Check race registration to see who else has registered
• Check weather again
• If riding a longer road course take notice of all major elevation changes and right down the mileage when they occur
• Tape a small elevation change cue sheet to your top tube or stem where you can see it
• Clean and lube your drive train
• DO NOT MAKE ANY MECHANICAL CHANGES TO YOUR BIKE!
• Go through your race day items (Do you really have everything?)
• Get to bed early (9-10 hours of sleep is preferred)
• Drink up to 2 liters of water a day
• Diet should now be almost all good carbs
• Do not eat 3 hours before going to bed

2 Days before the race

• Check weather again
• DO NOT MAKE ANY MECHANICAL CHANGES TO YOUR BIKE!
• Go through your race day items (Do you really have everything?)
• Get to bed early (9-10 hours of sleep is preferred)
• Drink up to 2 liters of water a day
• Diet should now be almost all good carbs
• Have you started to mentally go over how you are going to race this race?
• Has your team decided who is the race leader and what roles you and your teammates will fill?
• Gather up any food stuffs and fluids you may need the day of the race
• If you are going to take a rest day this week make it today (Stay off the bike or just lightly spin)
• Do not eat 3 hours before going to bed

1 Day before the race

• Check weather again
• DO NOT MAKE ANY MECHANICAL CHANGES TO YOUR BIKE!
• Pack your race day items and put them and your bike in your vehicle. (hold off on the bike if you do not have a garage)
• Get to bed early (9-10 hours of sleep is preferred)
• Drink up to 2 liters of water a day
• Diet should now be all good carbs
• You should now have a mental visualization of how you are going to race this race?
• Do not rest today – Get out on the bike for 45 minutes – hour and ride a moderate pace and throw in 2-3 one minute efforts
• Shower and shave before going to bed
• Do not eat 3 hours before going to bed

Morning of the race

• Check weather one last time (Make sure you have packed appropriately for the weather!)
• DO NOT MAKE ANY MECHANICAL CHANGES TO YOUR BIKE!
• Pack your bike in your vehicle if you did not the night before
• Drink 2-3 cups of coffee (If you like Coffee, who doesn’t)
• Bathroom time dealing with Race Day Jitters (If you suffer like most of us)
• Start drinking your favorite sports drink
• You should eat your breakfast 3 hours before the start of the race
• Do not shave face or legs day of a race (Superstitions and sweat irritation)
• Leave your home with enough time to get to the race course with 2 hours to spare!

2 Hours before the race

• DO NOT MAKE ANY MECHANICAL CHANGES TO YOUR BIKE!
• Drink some more sports drink
• Pick up number at registration
• Dress for the race and pin your number on (Did you know its against USA Cycling rules to wrinkle your number?)
• Make sure you have enough fluids and in ride nutrition to get you through your race or to the feed zone
• Either hit the road to warm up with your teammates or set up your trainer next to theirs
• Go over racing plans one more time with your teammates

15 minutes before the race

• DO NOT MAKE ANY MECHANICAL CHANGES TO YOUR BIKE!
• Drink some more sports drink
• Breathe deeply and make your way to the start/finish line
• Make sure your helmet is fastened (USAC Officials will give you grief if its not)
• Listen closely to the race promoter and officials about course notices and rules.
• Take anything you hear about the course from a competitor with a grain of salt
• If you are so inclined say a little prayer
• Wait for the gun/whistle
• Clip in and go

After the Race

• Drink some more sports drink
• Breathe deeply and safely make your way through the course one or more times to work the “Junk” out of your legs
• Meet with teammates to compare notes
• Get changed out of uniform ASAP!
• Drink some more fluids (Coke, Carb Drink, Water)
• Make sure you have all your stuff packed and ready to go
• Go celebrate with your team and or family You Just finished a/another race!!!

Remember knowledge is power – Prepare to Race Smart

Part 1, Part 2

In my previous post I covered the topic of prepping for an upcoming event or race. Actually most of the article was specific for a competitive cyclist but don’t be fooled. Many of these tips can be used to master mind your next fastest century. In this article I am going to cover a few more important topics to consider before I circle back to the last article that will be a complete scenario for a Faux Race/Event!

The last article covered your competition and terrain but what about weather and in ride nutrition? Lets dig a bit deeper…

• Checking up on the weather – Bad weather always looks worse through a window.
• Are you eating enough – Running on empty?

Just like in the previous article I am asking two very simple questions. When looking at these two deceptively simple questions you will soon discover that there is quite a bit to be understood before comfortably answering these questions. One caveat I am not a nutritionist and the suggestions I give you that have worked for me for me may not work for you. Consult with a Dr. or a Nutritionist before trying.

Bad weather always looks worse through a window.

Prior to heading out for a ride I check just to see what the temp will be to start, finish, rain chances and wind speed. Pretty simple to do just check the zip code of the area you are riding in on your favorite weather channel or web site. But when you are riding in an event or a race you may want to look into your weather a bit deeper.

• Check the hourly details of the time you are expected to race or ride
  • You may find out that ride will start cool and heat up or start dry and finish wet
  • Don’t forget if you race or are a brevet rider it going to rain on you sooner or later so you need to train in wet conditions too.
• What is the humidity and dew point
  • Those of us who live in the southern portions of the US know that higher humidity is OK but once the Dew Point climbs above 65% it can get down right nasty hot.
  • When the weather turn hot humid you must consume more fluids than you are accustomed to.
• What is the wind speed and direction
  • I rarely worry about wind speed and direction from weather stations but I do watch for it on the open road.
  • Look at which way trees, flags, grass or other vegetation is blowing
  • If plants are blowing towards you it’s a head wind – get in the drops
  • If plants are blowing away from you it’s a tail with  – Sit up like a sail
  • If plants are blowing from the left get to the right of the road
  • If plants are blowing from the right get as close that is safe to the center line (Do not risk your safety on open roads)
• Check the radar map
  • I can’t begin to tell you how many times I have checked the weather and found there were no storms predicted then looked at the live radar map to find Super Cells tracking straight for my ride.
• You can even check on the UV Index and Air Quality
  • If you find the UV index is high DO NOT FORGET SUNSCREEN!
  • If you are like several cyclists I know and have asthma and air quality is low DO NOT FORGET TO BRING YOUR INHALER!

Running on Empty?

Nutrition is an often overlooked aspect of competitive and event cycling, nutrition timing even more so. I am not a great eater by any stretch of the imagination but I have learned some hard and fast rules that have kept me out of the bonk zone in many a race and event ride.

• Drink up to 2 Liters of water a day especially three days leading up to the event or race.
• Eat primarily carbs the 3 days leading up to the event or race. (Or you can follow a carb loading protocol)
• Eat 3-2.5 hours before you are expected to ride/race (You should start a race/ride a little hungry)
• Eat only gels on hot or ultra intense rides/races (Easier to digest plus not a choking hazard)
• Drink only water during races lasting an hour or less unless you didn’t eat enough before the race
• Drink sports drink mix for races rides lasting an hour or longer
• Drink before thirsty (The best timing method I have found is to take a sip/small draw off a bike bottle every 5 minutes)
• Eat before you are hungry (Depending on the heat I may take down a gel every 30-45 minutes or a gel between races)
• As soon as you are done with your event you need to start your recovery by eating/drinking carb rich fuels (I like chocolate milk once I have cooled down)

I was going to cut this series short and give you the final recon of a Faux Race in this post but I thought I needed to cover the last two key elements of a successful race or event recon. I am excited about writing the last part in this series as this is something I have always wanted to cover in skill camps and discussions with new teammates.

Until then watch for foul weather and drink lots of water.

Part 1, Part 3