As some might know (and have heard ad nauseam), the coach has been training with a coach since January. Almost 10 months of pretty disciplined effort has yielded tangible improvement in both the numerator (power) and the denominator (weight). This may not interest you at all. If so, I urge you to get back to your Words with Friends game, or your Charles in Charge DVDs. This blog is self-indulgent, and kind of unapologetic about it.
To those that are curious, but tentative about making such a dramatic investment, in terms of time and/or Jack$on$, well, this article is for you. I have condensed the most important lessons learned in my near 11-months of structured coaching/scientific suffering.
Lesson #1: You Can Ride Smarter
In 2010 I rode 4,500 miles. While I have increased my mileage in 2010 (5,000+ through 10/4), any gains I have made have been due to targeted training, not incremental hours in the saddle. And I think riding lighter for most (and heavier for some) is a huge driver.
Lesson #2: You Eat Like Shit
For 3 months (Jan-March) I tracked my caloric intake. Stunning how much worthless junk I cram into my maw. With a modicum of discipline, I was able to trim a lot of unneeded junk (late night drinking leads to eating leads to XL bibs).
Lesson #3: Keep Pedaling.
Coasting is the ultimate tell of the recreational cyclist. (Well, that and the sausage-wrap Radio Shack kit.) You got to keep pedaling, even on the downhill. Even after a big effort. Smooth cadence.
Lesson #4: And Pedal Faster.
Mashing potatoes is no way to ride. You gotta get that cadence up! Pre-2011, a typical roll averaged about 78-80rpm. Now, I am at 88-92rpm, and still need to improve.
Lesson #5: And Pedal Fasterer, (Even When You Are Recovering)
Junk watts. Those gaps in your ride that follow a big effort. They can't drop to zero. As the coach said, Pros don't do anything under 150W.
Lesson #6: Don't Talk About Your Power, Nobody Cares
Now that we are on the subject of watts, let's change the subject now.* Why? Because no one gives a damn. If they understand watts, they are either way stronger than you, in which case you look like an idiot. Or they are way below you, but able to dominate you on rides. They therefore lose respect for your ability to suffer.
If they don't understand watts, they think you are either a total dork, or a complete poseur. Or both.
Lesson #7: Every Ride is Not Meant to Be A Hammerfest
A further refinement of Lesson #1. This is a hard one to learn. In most non-endurance sports, you just go balls out. Training is totally different. There is a place for max efforts, no doubt. But the Greyhound must learn how to heel if he wants to be a show dog. Big efforts two days a week. The rest is all about expanding the tank.
Lesson #8: Downhill Intervals Are Not as Easy as You Think
At PedalHard, we workout on a computrainer. Preloaded workouts give you the ability to hit intervals far more crisply than on the road. Like in a science lab, except here I am actually interested in the experiment. Biggest pre-workout fallacy on the computrainer is that downhill workouts will be easy. Not so, young padawan. Perceived effort on the downhill skews toward more pain/less wattage. Holding high watts on a long drop brings great pain. This fallacy is dispelled after your first experience.
Lesson #9: Chamois Cream is Really Important
When you ride on a trainer, and your skin is as precious as mine, proper lubrication is advised. Just don't apply it in public.
See Tom Boonen's Vuelta experience for evidence of worst case scenario:
http://www.universalsports.com/news-blogs/blogs/blog=shiftinggears/postid=553439.html
Lesson #10: Be Careful What You Ask For
Once training commences, there may come a time when you feel ready to graduate to a tougher regimen. This may be the result of actual gains. Or perhaps a fundamental lack of understanding the nuances of Lessons #1 or #7. Strongly consider these possibilities prior to calling for more Thunder from the coach.
Lesson #11: Everybody is Chasing Somebody
A learned cyclist (Magnum) has oft-repeated this phrase. Whether you admit it or not, there is someone out there you want to catch. Then crush. This may range from laughable pipe-dream to legitimate possibility on the morrow. Keep in mind that that person is also chasing someone. So catching him/her ain't gonna be easy. Maybe not even possible. If that's a problem I urge you to refer to Velominati Rule #5.
Lesson #12: You Cannot Replicate Race Conditions
If you are hoping to get race ready, or hang with that sort of peloton, prepare for some humility. Apparently, you can't train for that kind of suffering. You can run as many war games as you like. It is not the same as real battle conditions. On a scale vastly reduced as to danger, importance, and true meaning, racing is the same. At least that's what I have heard. And the hypothesis holds true. Guys that race seem to be able to hold longer anaerobic efforts, and bounce back faster.
Lesson #13: Sprinting Takes Some Coordination
Having had some sprint lessons from the coach, I am more like an accountant than I would freely admit. Sprinting (like climbing) requires some dancing on the pedals. In that category (and few others), I am much like Frankenstein. No Riddim.
Lesson #14: Cycling is Ultimately Personal**
Some people take to the bike, others like to dabble. And some think we are insane. Is there a right answer? Hell yes. If you don't love to ride, you are flawed. But we embrace you and your diversity. Just don't run us over. Bottom line. I have tried to hook others on the experience, and have been largely unsuccessful. So, encourage your friends to ride, but pestering them just makes you the jackass.
Lesson #15: Never Make a Team Video
Under no circumstances should you participate in the making of a glossy HD video about the excellence your cycling team. Unless you are at least a Continental Pro. Said participation will expose you to the scathing reprobations of the shaved leg set. This crowd is merciless. Perhaps because they never had the chance to star in a video. Or on a track. Maybe daddy didn't care. Who knows the reason. I just advise against it. With this here interweb, those videos will be around like, forever. Someday your grandkids will be laughing at you. (Don't) Do it for the kids.
So there it is. Advice freely given, but hard earned. Take it or leave it.
To those that are curious, but tentative about making such a dramatic investment, in terms of time and/or Jack$on$, well, this article is for you. I have condensed the most important lessons learned in my near 11-months of structured coaching/scientific suffering.
Lesson #1: You Can Ride Smarter
In 2010 I rode 4,500 miles. While I have increased my mileage in 2010 (5,000+ through 10/4), any gains I have made have been due to targeted training, not incremental hours in the saddle. And I think riding lighter for most (and heavier for some) is a huge driver.
Lesson #2: You Eat Like Shit
For 3 months (Jan-March) I tracked my caloric intake. Stunning how much worthless junk I cram into my maw. With a modicum of discipline, I was able to trim a lot of unneeded junk (late night drinking leads to eating leads to XL bibs).
Lesson #3: Keep Pedaling.
Coasting is the ultimate tell of the recreational cyclist. (Well, that and the sausage-wrap Radio Shack kit.) You got to keep pedaling, even on the downhill. Even after a big effort. Smooth cadence.
Lesson #4: And Pedal Faster.
Mashing potatoes is no way to ride. You gotta get that cadence up! Pre-2011, a typical roll averaged about 78-80rpm. Now, I am at 88-92rpm, and still need to improve.
Lesson #5: And Pedal Fasterer, (Even When You Are Recovering)
Junk watts. Those gaps in your ride that follow a big effort. They can't drop to zero. As the coach said, Pros don't do anything under 150W.
Lesson #6: Don't Talk About Your Power, Nobody Cares
Now that we are on the subject of watts, let's change the subject now.* Why? Because no one gives a damn. If they understand watts, they are either way stronger than you, in which case you look like an idiot. Or they are way below you, but able to dominate you on rides. They therefore lose respect for your ability to suffer.
If they don't understand watts, they think you are either a total dork, or a complete poseur. Or both.
Lesson #7: Every Ride is Not Meant to Be A Hammerfest
A further refinement of Lesson #1. This is a hard one to learn. In most non-endurance sports, you just go balls out. Training is totally different. There is a place for max efforts, no doubt. But the Greyhound must learn how to heel if he wants to be a show dog. Big efforts two days a week. The rest is all about expanding the tank.
Lesson #8: Downhill Intervals Are Not as Easy as You Think
At PedalHard, we workout on a computrainer. Preloaded workouts give you the ability to hit intervals far more crisply than on the road. Like in a science lab, except here I am actually interested in the experiment. Biggest pre-workout fallacy on the computrainer is that downhill workouts will be easy. Not so, young padawan. Perceived effort on the downhill skews toward more pain/less wattage. Holding high watts on a long drop brings great pain. This fallacy is dispelled after your first experience.
Lesson #9: Chamois Cream is Really Important
When you ride on a trainer, and your skin is as precious as mine, proper lubrication is advised. Just don't apply it in public.
See Tom Boonen's Vuelta experience for evidence of worst case scenario:
http://www.universalsports.com/news-blogs/blogs/blog=shiftinggears/postid=553439.html
Lesson #10: Be Careful What You Ask For
Once training commences, there may come a time when you feel ready to graduate to a tougher regimen. This may be the result of actual gains. Or perhaps a fundamental lack of understanding the nuances of Lessons #1 or #7. Strongly consider these possibilities prior to calling for more Thunder from the coach.
Lesson #11: Everybody is Chasing Somebody
A learned cyclist (Magnum) has oft-repeated this phrase. Whether you admit it or not, there is someone out there you want to catch. Then crush. This may range from laughable pipe-dream to legitimate possibility on the morrow. Keep in mind that that person is also chasing someone. So catching him/her ain't gonna be easy. Maybe not even possible. If that's a problem I urge you to refer to Velominati Rule #5.
Lesson #12: You Cannot Replicate Race Conditions
If you are hoping to get race ready, or hang with that sort of peloton, prepare for some humility. Apparently, you can't train for that kind of suffering. You can run as many war games as you like. It is not the same as real battle conditions. On a scale vastly reduced as to danger, importance, and true meaning, racing is the same. At least that's what I have heard. And the hypothesis holds true. Guys that race seem to be able to hold longer anaerobic efforts, and bounce back faster.
Lesson #13: Sprinting Takes Some Coordination
Having had some sprint lessons from the coach, I am more like an accountant than I would freely admit. Sprinting (like climbing) requires some dancing on the pedals. In that category (and few others), I am much like Frankenstein. No Riddim.
Lesson #14: Cycling is Ultimately Personal**
Some people take to the bike, others like to dabble. And some think we are insane. Is there a right answer? Hell yes. If you don't love to ride, you are flawed. But we embrace you and your diversity. Just don't run us over. Bottom line. I have tried to hook others on the experience, and have been largely unsuccessful. So, encourage your friends to ride, but pestering them just makes you the jackass.
Lesson #15: Never Make a Team Video
Under no circumstances should you participate in the making of a glossy HD video about the excellence your cycling team. Unless you are at least a Continental Pro. Said participation will expose you to the scathing reprobations of the shaved leg set. This crowd is merciless. Perhaps because they never had the chance to star in a video. Or on a track. Maybe daddy didn't care. Who knows the reason. I just advise against it. With this here interweb, those videos will be around like, forever. Someday your grandkids will be laughing at you. (Don't) Do it for the kids.
So there it is. Advice freely given, but hard earned. Take it or leave it.
* inspired by Modest Mouse's "Missed the Boat" great tune. Also, this lesson was inspired by two things. First, my actual experiences. Second, by a Phil Gaimon article in VeloNews. It was hilarious. Here is the link:
** This may have been mentioned in some Bike Snob post. If so, note that I totally agree with him
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