As I start a rest week by celebrating the completion of my off season training I am thinking about asking questions and siting in. There is quite a bit to be learned from taking it easy or sitting in. In your next group ride take some time, take a deep breath and stay away form the front. I know this sounds counter to what your mind is screaming at you “Get Out Front Early and Hammer”. Instead sit in and watch for the following:

• Who is struggling and why?
• Who is riding well and why?
• Who is riding like a squirrel?
• Who seems to be holding back?
• Who is the smoothest?
• Who keeps looking over there shoulder?
• Who is closing gaps and staying away from the front?
• Who seems to be working together?

I use to be a programmer and when others would ask me what they needed to do to become a programmer I said “Ask really good questions.” Competitive cycling is the same. As you can see in the above list there all kinds of questions you should be asking yourself about your teammates, riding partners and competitors. The questions above and the ones you come up with aren’t necessarily meant to get you an answer to crush someone. The answers could be used to improve your own form and tactics. The more you learn at speed the more you will be able to confidently react to situations and eventually it will all happen in the blink of an eye.

I will not be answering these questions because the answers are only important in the context of the ride or race you are in. So keep your eyes open and learn something new.

Good Luck

Do you find yourself rushing around the house just before your planned work out trying to get ready and wondering why you always seem to be late? I do this same thing to myself from time to time so I can relate.

Short of enrolling in a time management class I have found some things that make life a bit easier before I run out the door. So here are a few Pack n’ Prep tips for cyclists who struggle with time management.

• Understand what I am doing the next day and gather what I need for that day.
  • I look at my training plan for the next day
• I will pick out gym clothes and/or other training gear.
  • I check the weather which helps me determine clothing, supplements, sun screen…
• I pack my gym clothes in one bag and my cycling gear in another bag.
  • No need for a fancy gym bag just get something that fits your gear
  • The more I am able to pack in my bags the less I have to carry out to vehicle
• I prep sports bottles the night before with just dry mix. I then put filtered water in a couple of larger bottles to have water for the day and training
  • Not every ride requires sports drink anything under an hour I drink water. Unless I am doing HIT training.
  • Some mixes, especially those with proteins can break down over night so I don’t mix the night before.
  • If you have before and after work out sports drink mixes and have bottles that look alike then take a sharpie and mark the bottom of one bottle “B” for Before and on “A” for after.
• I will even set out vitamins and supplements the night before.
  • I will put that mornings supplements in a sandwich bag and the ones I take after lunch in another.
• If I am training away from home I even pack my bike into my vehicle the night before.

The more you have ready and organized the less stress you will have during your training day. Remember stress will rob you of your potential performance. Its great to wake up knowing I do not have to run all over the house looking for gear. Its all packed and I can just roll.

Happy Training