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JHOLLNAGEL Posts: 1,768
5/11/08 11:13 P

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Kjeanne

Thanks for the posts. Thanks for the advice on shoes and pedals before I buy. I have done research but now I can narrow my focus even more so. I currently have cages and it is tough to up swing in the pedaling. I know I try but I'm sure I'm very inefficient at it.

Interest post on riding raised out of the seat. I may have to oractice that for a few minutes at a time to build up endurance to ride like that for long periods.

Jim

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KJEANNE's Photo KJEANNE SparkPoints: (39,078)
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5/9/08 5:46 P

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Take a look at this thread for training ideas. I pay big money for my cycling coach but freely share what I have learned with all of you.



Do not look where you fell, but where you slipped.
African proverb


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DRC2205's Photo DRC2205 Posts: 8,845
11/8/07 2:50 P

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That is awesome. I want to try your program this winter. Don't have any conflicting plans, and even if my ride is on the trainer, maybe it will help me be ready for nice weather...

KJEANNE's Photo KJEANNE SparkPoints: (39,078)
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11/8/07 12:07 P

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My Coach’s winter program seems very counterintuitive: I lift heavy one day and then the next day I ride. The day after lifting is usually reserved for resting and allowing the muscles to rebuild. So when I ride the day after lifting, my legs are sore but I am seeing a notable increase in my average speed and ability to climb!! Yesterday I averaged 14 mph and completed my ride using the middle chain ring, even while riding that 1 miles killer hill right before I get home!! I LOVE my Coach. I do the work and I am getting results.

So here’s the program:
Lift Tuesday – 15 minute warm up and cool down
Ride 1-2 hours Wednesday
Lift Friday – 15 minute warm up and cool down
Ride hills Saturday

Lift exercises:
Squats
Leg press
Leg curls
Leg extension
Lunges
Calf raises
Hip flexors

I also do a group of upper body including
Curls
Seated row
Abs
Pulldown
Tri
Chest press
Shoulder press


Do not look where you fell, but where you slipped.
African proverb


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KJEANNE's Photo KJEANNE SparkPoints: (39,078)
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10/15/07 5:35 P

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DRC2205
You read my mind! Or maybe I should say you read my DH and my minds. We talked about practicing the stuff we learned Sunday on our upcoming Friday ride.


Do not look where you fell, but where you slipped.
African proverb


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DRC2205's Photo DRC2205 Posts: 8,845
10/15/07 3:33 P

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Sounds like a really neat clinic. I am glad your husband joined you, too. There may be some things you 2 can practice about group riding now!

KJEANNE's Photo KJEANNE SparkPoints: (39,078)
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10/15/07 10:36 A

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My coach had a group clinic this Sunday morning. I usually don’t attend his group clinics because they are Sundays and I attend church. But church this weekend was Saturday evening so my Sunday was free.

The clinic was addressing how to ride in a group. There were @14 riders and I was the only woman. I was also the slowest rider of the group. The guys were very encouraging to me. They helped and interested me.

Coach gave us instruction on riding two by two and always keeping no more than 3 feet between the cyclist in front of you. He instructed us on how to ride single file with each person taking the lead for @7 pedal strokes, moving left, slowing down, dropping back to the end of the line, moving right then moving up to the front of the line. We then learned how to ride in a pelaton formation. What a kick! I had a hard time because I would let gaps open up and then be dropped by the group, but for one rotation, I didn’t let that gap develop and I was amazed to see how much easier is was to ride in the group!! I maintained 24 mph in that group with each of up pulling each other along and all of us sharing the work. What fun. The best time I can manage on my own is @20 mph. There definably power in the group.

One technique he used, that was very interesting, was for us to walk through a formation, for example the pelaton, before we rode it. When I mean walk us thorugh, I mean he would make us walk our bikes through a pelaton cycle so we could see, in slow motion, what we were going to do on our bikes.

The best part of the ride is my husband joined me!! He enjoyed himself and is interested in coming back.


Do not look where you fell, but where you slipped.
African proverb


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DRC2205's Photo DRC2205 Posts: 8,845
9/22/07 9:15 P

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Happy birthday!

Sounds like it was an interesting training session. You are going to do so well on your upcoming long ride...

KJEANNE's Photo KJEANNE SparkPoints: (39,078)
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9/21/07 1:27 P

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First, and most important: today is my birthday!

Second, is I road yesterday with my coach. We did over/under intervals. These intervals are ridden climbing a hill. I ride 5 minutes seated at 5 heart beats below my LT* then I ride 2 minutes at 2 heart beats above my LT. You repeat this sequence three times for one 21-minute interval. And you do 2-3 21-minute intervals. But since this was my first time, I did 2 14-minute intervals.

I addition, my cadence should be between 50-60. He only allowed minimal shifting during the out of the saddle part which means that gear is too easy for climbing meaning I had to have much more leg control. My legs were really hurting at the end of each 2-minute segment of climbing out the saddle.

*Lactate Threshold is the point during exercise of increasing intensity at which blood lactate begins to accumulate above resting levels, where lactate clearance is no longer able to keep up with lactate production. My LT is usually @161 beats per minute.


Do not look where you fell, but where you slipped.
African proverb


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DRC2205's Photo DRC2205 Posts: 8,845
9/7/07 2:47 P

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KJEANNE--So glad to see the fall hasn't held yuou back any! And I seems like your coach is perfect for you, as well as for many others... that's tough to find, so you deserve congratualtions on that. The descending almost sounds as scary to me as you little "mishap", but that's just me--maybe just an excuse to keep from climbing!

And needlessly to say, I am also very impressed with your mileage this week. Good job!

RHYNIC's Photo RHYNIC Posts: 19,646
9/7/07 12:38 P

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no cycling for me today but a 7 mile run.

we have plans to go away for the weekend. My son just found out that there will be a treasure scuba diving hunt, and he was invited to go. I love the place we are headed for and I will be bringing my bike. It's just so beautiful there and there are always people running and cycling. I should be fun.

gail

"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."

www.youtube.com/watch?v=xMGatR8SNns

http://www.youtube.com/watch?v=8SbXgQq
bOoU


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SPARTYJR3000's Photo SPARTYJR3000 Posts: 629
9/7/07 11:44 A

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K: Did you know that you are a great inspiration to the rest of us? I just wanted to tell you that even though I am not able to ride as much now that school has started I love reading your posts. I ride through you so please don't stop riding and writing. I need the energy boost that your posts provide!
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RHYNIC's Photo RHYNIC Posts: 19,646
9/5/07 4:02 P

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Oh my God that is an incredible amount of riding. WOW!!!!

I would have been very happy attaining one of your distances.

gail

"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."

www.youtube.com/watch?v=xMGatR8SNns

http://www.youtube.com/watch?v=8SbXgQq
bOoU


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9/5/07 3:02 P

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I did a lot of riding this weekend and wanted to share what I learned. The temperatures were in the 100’s for all fours days of riding. I had been putting Perpertuim in my Camelback and water in my water bottles but that did not work well for the long hot days of riding.
Friday:
Goal 60. Actual 55. I got frazzled after I was hit by a van’s rear view mirror! No physical damage just physiological damage. That guy was very close. Way to close and moving very fast. It was hard to not think about what would have happened if he had hit me!
Saturday:
Goal 120. Actual 110. I started my ride at 4 am! I road the 38 miles, mostly in the dark, to the start of our club ride. I overestimated the time. It only took me 3 hours. Then I did the 54 mile club ride then road back home. Riding early was great! Cool and no traffic. Just what I needed after the crazy day before of riding. Most of the club ride was near the beach but it was in the high 90’s! I was unable to cool down and did call my daughter to pick me up @ 5 miles from home.
Sunday:
Goal 100. Actual 40. I started in the dark again, riding to church (13 miles). I road to the local gym and met my DH who brought my clothes. I showered changed and we ate breakfast. Then church and back home. Another very hot day and I sure was not feeling the desire to ride. But I got out anyway for a few miles then called it a day. When I passed a billboard saying it was 101 degrees and I was 5 blocks from the beach, I decided that I was finished for the day. It was just to darn hot.
I talked to my coach about dealing with the heat. His suggestion: lots of water both inside and outside my body. Weight myself before I leave on a ride and after I return to make sure I have not lost any water weight. Also hose yourself down on douse yourself with water during the ride to keep your body temperature down.
Monday:
Goal 60. Actual 60. I road 40 miles in the morning and tried the hose trick. I was about 30 miles into my ride; it was @10am and getting hot. I saw a woman watering her grass so I stopped and asked her if she could do me a favor: spray me with the hose. BOY! Did that feel great!!! My body temperature went down several degrees and I was refreshed to finish my last 10 miles. I did the same thing when I retuned home. I met with my coach for an evening training session (5pm) on descending.

Now the crazy part is that I can’t wait to get back on my bike!!!!



Do not look where you fell, but where you slipped.
African proverb


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9/5/07 2:33 P

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Thanks everyone! I am very sore: my hip mainly. I’m surprised I don’t have a bruise! Perhaps it will appear in a few days. As for the fall: it was my mistake and I did learn something because we took the time to talk through what happened and what I could have done to avoid the fall and if I couldn’t avoid it, how to fall. I appreciate Coach’s expectation that, in spite of the fall, the session would continue. He’s teaching me to be tough. As long as I was not seriously hurt the training would continue. So what you fell, so what you hurt. Get back on your bike and go. There’s more work to do. None of this is done in a mean or demanding way: he just expects me to keep riding.

On the how to fall:
Let go of the handlebars, twist my body towards the fall and put my hands out to brace my fall (this move could lessen the impact to my elbow, hip and head and avoid breaking my collarbone).

On how to avoid the fall/crash:
STOP LOOKING DOWN! I have a bad habit of looking down especially when I am tired. And I was hot and tried that day. Out training was the second workout I had done that day. I had ridden 40 miles in the morning.

Keep those healing prayers coming! I DO need them!

Do not look where you fell, but where you slipped.
African proverb


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SPARTYJR3000's Photo SPARTYJR3000 Posts: 629
9/4/07 10:54 P

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K: I'm glad to hear that you weren't seriously injured. I do hope you heal up fast. My prayers are with you.
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ABIKER's Photo ABIKER Posts: 981
9/4/07 5:56 P

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Hope you're feeling better soon! Thanks for the breaking tips.

~~Adam~~ abiker.blogspot.com
'08 cycling : 0/1500 miles
'08 running: 446/1500 miles



RHYNIC's Photo RHYNIC Posts: 19,646
9/4/07 5:52 P

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so sorry about your crash...fall... :-)

I bet your hip will be turning blue since it's so painful. that might be something you would like to have checked out if it doesn't get better soon.

gail

"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."

www.youtube.com/watch?v=xMGatR8SNns

http://www.youtube.com/watch?v=8SbXgQq
bOoU


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9/4/07 2:57 P

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I had a session yesterday with my cycling coach. We focused on descending. He taught me how to descend properly. Of course you have to do a lot of climbing before you can descend. His style of descending is similar to the style used by skiers or motorcycle racers. When I did it right I whipped around the corners.

He also taught me how to stop very fast using front and rear brakes. You push the handlebars forward when you brake. While he was demonstrating fast breaking, I drifted too close to him, looked down for a split second. When I looked up again he was right in front of me! Darn! I hit him and fell on my hip, head and elbow. The bike and my body were okay so we continued with the training. I didn’t really feel the fall until I got out the car after driving home. My hip is killing me! No bruising but it hard to walk without a limp.


Do not look where you fell, but where you slipped.
African proverb


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8/30/07 11:09 A

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I couldn’t agree with you more DRC, I am very happy with my coaching. It is worth every dollar I pay for it. It really helps that he is a likable guy and excellent coach. I now consider him a friend.

We went to a LBS Wednesday to pick up LOOK pedals for my bike. I had been using SPDs but we decided to switch for many reasons. When we entered the shop he was treated like the crown prince. Everyone was happy to see him and eager to get his attention. It’s amazing to me that he doesn’t have an inflated ego with this sort of attention. But, from chatting with him, he seems to be a man who is happy and grateful to be able to make a very good living doing what he loves: riding bikes and helping people becomes better riders. I figure he is making a low six-figure income but he has a nice house and an ok middleclass neighborhood, drives Dodge truck and rides a Specialized bike.

BTW: I made a few brownie points at the bike shop: the shop manager is a friend of my husband and me. We all go the same church but I didn’t know he had started working at this shop @2 months ago!


Do not look where you fell, but where you slipped.
African proverb


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SPARTYJR3000's Photo SPARTYJR3000 Posts: 629
8/30/07 10:46 A

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KJ: I wish I had your coach. I just wish I had a good coach period. Maybe one day I will get up north and we can ride together a little bit.

DRC: I keep getting messages about new posts. They are mainly because you are replying to posts. How do you get so many posts up so fast? :D I can't read that fast. :P
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DRC2205's Photo DRC2205 Posts: 8,845
8/30/07 10:41 A

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KJEANNE, what a great description of hill climbing. You sure seem to be getting your money's worth from the coach!

Can't wait to here about your trip and best of luck with that daunting training schedule.

ABIKER's Photo ABIKER Posts: 981
8/28/07 5:58 P

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that's excellent! can't wait to get the details. Keep us posted! (get it posted..blog..what a terrible pun) emoticon

~~Adam~~ abiker.blogspot.com
'08 cycling : 0/1500 miles
'08 running: 446/1500 miles



KJEANNE's Photo KJEANNE SparkPoints: (39,078)
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8/28/07 5:43 P

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I will be posting to our blog from the road like last year, but even better! I’ll set it up in the next few days and let you know the URL. We will bring our laptop this year so we can post pictures too! My husband loves his technology toys so he’ll be in 7th heaven playing with the blog while I sleep!!!

Do not look where you fell, but where you slipped.
African proverb


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ABIKER's Photo ABIKER Posts: 981
8/28/07 4:57 P

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nice work on the hill climbing! Are you going to do any posting from the road like you did on your trip last year by phone? Good luck with your training leading up to the ride. You are a huge inspiration!

~~Adam~~ abiker.blogspot.com
'08 cycling : 0/1500 miles
'08 running: 446/1500 miles



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8/28/07 11:25 A

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I met with my coach yesterday and we planned my training for the next 5 weeks. I have my BIG ride starting September 28th: San Francisco to Los Angeles – 525 miles over 8 days. A very hilly ride along California’s breathtaking coast.

I will be riding 5 days a weeks for the next three weeks. When I look at my training plan I think I must be nuts to do this, but let me share the schedule for the next 2 weeks, with you:
Wed 8/29 2 hours of easy riding including short rollers.
Thurs 8/30 off
Fri 8/31 60 miles
Sat 9/1 120 miles!!
Sun 9/2 100 miles!!!!
Mon 9/3 60 miles
Tue 9/4 off
Wed 9/5 45-60 minute easy riding or 30-45 minutes on trainer
Thurs 9/6 45-60 minute easy riding or 30-45 minutes on trainer
Fri 9/7 45-60 minute easy riding or 30-45 minutes on trainer
Sat 9/8 50 miles w/group
Sun 9/9 30 miles easy

Our training session yesterday was riding rollers: little hills. Once I got the hang of it, it was fun! Here’s how you ride a roller: start at bottom in large chain ring in front and biggest gear in back. Climb easy out the saddle. We attacked the hill about a third of the way up. I hammered the pedals and shifted to a smaller rear gear, (like downshifting when climbing a hill in your sports car!) as I climbed I keep down shifting while focusing on pulling my feet up and over the pedal cycle, after I crested the hill I sat down, down shifted again and keep powering my stroke. I flew up and over the top of those hills!! What a kick!!!! During one interval, a cyclist was about ready to pass us when we started. But after I finished my climb and looked back to see where he was he was @125 yards behind us!! WOW! Okay Coach! You really earned your money yesterday (as it is in all our sessions!).
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Do not look where you fell, but where you slipped.
African proverb


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SPARTYJR3000's Photo SPARTYJR3000 Posts: 629
7/28/07 7:53 P

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I monitor all that I do. I have the HR monitor, watts, cadence and all that. I don't usually keep a view on all that stuff but I look at it for a while when I need to. My main focus is my cadence. However, I usually can rely on my own body to tell me when I'm too low or too high. When you have been doing something for a while with the aid of a monitor you can learn to have it as a tool later in your life. I don't really worry what my HR is any more since I use RPE (Rate of Percieved Exertion) while I ride. I think that is the best way to ride. If things are too easy then make it harder. IE If while you are riding you are hoping all around your saddle then switch to a tougher gear. If you can barely move then switch to something easier.
Oh I thought I would say that right now I own about ten watches. I love the style of them. Well good luck getting rid of your gadgets.

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DRC2205's Photo DRC2205 Posts: 8,845
7/27/07 10:28 A

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I used to be like that with my watch...had to know what time it was ALL THE TIME. So one day, I took it off. For about a year, I kept looking at my empty wrist for the time. But I got used to it, and now I realize how many clocks are around me. And if I am 5 minutes late because I didn't have the exact time, the world won't ends. I actually found that I started to arrive early at places. It's been about ten years now. I do have one watch, but I wear it more as jewelry, and only on certain occasions. So you CAN break the gadget crutch if you want. But I agree with ABIKER--just a little at a time. Don't go cold turkey!

ABIKER's Photo ABIKER Posts: 981
7/26/07 1:19 P

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Baby Steps, baby steps. Maybe start by turning off one gadget and then go from there. It's like the mileage rule in reverse. Don't subtract more than 10% of your gadgets at a time. Too much too quickly could be harmful! LOL ;-)

~~Adam~~ abiker.blogspot.com
'08 cycling : 0/1500 miles
'08 running: 446/1500 miles



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7/26/07 1:05 P

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I am so goal oriented (I am an IT Auditor!!) so I think turning off all my monitoring devices would stress me out!! No HRM?!? No computer?!? No cadence?!?!? Unthinkable.

But, once I get over the initial shock. I might just try it. Thanks Adam!


Do not look where you fell, but where you slipped.
African proverb


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ABIKER's Photo ABIKER Posts: 981
7/26/07 12:32 P

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That's a very good point. I know I get caught up in getting this workout done or getting these stats that it starts to seem like work. I don't know about you, but I'm not getting paid, and I don't think I ever will. It would sure be nice though! I was given the advice to leave the heart rate monitor at home sometimes, turn the computers off and just enjoy the ride or run.

~~Adam~~ abiker.blogspot.com
'08 cycling : 0/1500 miles
'08 running: 446/1500 miles



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7/26/07 11:47 A

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Yesterday was hill intervals on a new hill near work. The ride over was great but that hill was too steep for me. I couldn’t get my heart rate down into my target range. I think my summer cold was messing with the old body. I threw in the towel and road back to my car.

As I was riding back I thought about did I stop too soon? I also thought back to my 12 years of playing the flute. I remember how boring some of the exercises became over the years but necessary for improvement. I could see how these intervals both on hills and flat lands could become tedious instead of fun. But they are necessary for my improvement.

So the challenge is maintaining balance between training and riding. I like club rides for the fun and encouragement and making new friends. So I think I will do a Saturday club ride every 3 weeks. Or figure out how to make the training fun.


Do not look where you fell, but where you slipped.
African proverb


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DRC2205's Photo DRC2205 Posts: 8,845
7/23/07 3:26 P

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Great improvement!

ABIKER's Photo ABIKER Posts: 981
7/23/07 2:44 P

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That is so impressive! Keep up the great work!

~~Adam~~ abiker.blogspot.com
'08 cycling : 0/1500 miles
'08 running: 446/1500 miles



KJEANNE's Photo KJEANNE SparkPoints: (39,078)
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7/23/07 1:37 P

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My DH and I rode with the Orange County Rebel Riders (not a club but an attitude) this Saturday. The “club” has no dues, no membership rooster to release to sign and no meetings. They just ride. If you want to know when and how far, look at the website. My new profile picture (with DH and me) was taken during the rest stop for Saturday’s ride.

Now the good news! I rode with one eye on my cadence and HR and one eye on the road. At the rest/eating stop (25 miles), I found that I averaged 16.1 mph instead of my normal 13 mph!! Just think of how much I will continue to improve once I really learn the pedaling technique?!?!?!

It’s been worth every dollar I have paid for my coaching. I’m ready to dish out more.



Do not look where you fell, but where you slipped.
African proverb


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7/18/07 1:02 P

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One more thing. . .
While Coach and I were riding yesterday and he was giving me instructions on the next drill, he flicked his front wheel and knocked a cup out of his way. The cup flew About 5 feet and he never stopped talking and his bike tracked straight ahead as if nothing had happened. I accused him of being a show-off. He laughed and said he was just clearing the road for me.


Do not look where you fell, but where you slipped.
African proverb


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7/18/07 11:26 A

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First let me clarify that Coke would be used during competition if you didn’t have sports drink, not for recovery. I mis-spoke in my previous post. Coach says that the chocolate milk thing is a phase (as far as he’s concerned) because the dextrose in milk isn’t the best sugar to use for refueling.

Second is a summary of yesterday’s workout: sprint intervals. I did 4 x 300 meters sprints from close to a standing start. On the second one, I reached 24 mph. Coach was impressed. He said I’d get faster as I refine my technique and strengthen my legs (during the off season weight workouts, of course!). He said that he could definitely see me competing! It appears that I am a sprinter. One thing is for sure, I ain’t a climber!

In between sprints he has me doing more training on throwing the bike back a forth but with control. I still need to work on that drill but I am getting better.

We planned out my training for the next four weeks. I’ll see him again in three week


Do not look where you fell, but where you slipped.
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ABIKER's Photo ABIKER Posts: 981
7/16/07 4:56 P

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When you mention the Coke as a recovery drink it reminded me of something else I had heard. During a podcast the podcaster was interviewing a representative of Hammer Products. The interviewer mentioned that he had heard that chocolate milk was a good recovery drink. The Hammer rep immediately steered the conversation toward a good Hammer recovery product of course.

I guess I could look it up, but I'm lazy. So I thought I'd throw the question out here. Is chocolate milk a good recovery drink? If you think about it pose that to your coach. I'd be interested in hearing what he'd say.

~~Adam~~ abiker.blogspot.com
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7/16/07 4:14 P

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Very good point DRC2205: attainable goals!! I see my coach tomorrow so we’ll have time to discuss then.

My last coaching session was Friday. We did hill intervals. 4 intervals for 8 minutes each. Coach was teaching me hill climbing technique and strategy. You start each interval standing so you can power up to 10 beats (HR) below you lactate threshold, * and then sit down. Then, while sitting you slowly (in a controlled manner) increase your heartbeat, as you climb but also keeping a steady cadence between 55-60. If you do this all correctly, you’ll be 1-2 beats below your lactate threshold when you reach the end of your interval or the top of the hill if you are on a ride.

As we road up the hill I gave him constant readings of HR and cadence. He gave me the target HR/Cadence I should be in. For the first 2 intervals he even told me when to shift gears. For the last two intervals he told me what my HR should be then let me figure out how to get there by shifting to the appropriate gear all the time keeping a steady cadence.

We determined that my LT was 161 for Friday. The funny thing was I could feel the difference in my body the second I reached 161. My legs immediately started screaming no no No NO NO NO! When I dropped to 160, the legs where happy again. Amazing! 1 beat per minute made an enormous difference.

Coach said that sports drinks do improve recovery ‘cause those muscles do need the fuel. So drink up! The secret elixir the pros use for fast recovery is COKE! It’s sugar and caffeine and cheaper than all sports drinks.


*Lactate Threshold is the point during exercise of increasing intensity at which blood lactate begins to accumulate above resting levels, where lactate clearance is no longer able to keep up with lactate production.

During low intensity exercise, blood lactate remains at of near the resting point. As exercise intensity increases there comes a breakpoint where blood lactate level rise sharply. Researches in the past have suggested that this signifies a significant shift form predominately aerobic metabolism to predominantly anaerobic energy production.


Do not look where you fell, but where you slipped.
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DRC2205's Photo DRC2205 Posts: 8,845
7/15/07 9:46 P

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KJEANNE,
Great idea about talking ot you coach about goals. You said
"I want to make sure we are working towards the same goals and if the goals are measurable."

Another thing to keep in mind is to make sure they are attainable. Your coach can help judge that, because you don't want to set up to fail.

KJEANNE's Photo KJEANNE SparkPoints: (39,078)
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7/13/07 2:44 P

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I chatted briefly with another client of my coach, David Brinton. He has been seeing David for a while and said that he is definably a technically better rider as a result of the coaching. It was an interesting answer to my question of are you a better rider as a result of coaching. His answer made me think of what is my goals are getting this help and that I should write them down and validate them with my coach. I want to make sure we are working towards the same goals and if the goals are measurable.
So one of my goals for 2007 is to laugh hills, but how do you measure that? Maybe a better goal is reaching and maintaining a minimum speed when climbing or maybe climb Angeles Crest in less than 1 hour.


Do not look where you fell, but where you slipped.
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MRS.WEASLEY's Photo MRS.WEASLEY Posts: 58
7/12/07 9:06 P

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kjeanne-
You are inspiring! Keep the info coming. I have already improved just with your telling of the floating foot concept. I imagine its super effective if one has a decent bit of leg strength built up. I tire pretty quickly, still. I'm determined to make it up this big climb that connects a spectacularly scenic loop here. I think I can do it by Sept. if i work on building stamina and some consistent (small) hill practice. I'm still a total rookie, trying to figure out the gears to keep the cadence steady, even on moderately undulating terrain.... It will come. Tons of fun, especially with the heat taking a break here in the east. I think of your endless uphill climb assigned by your coach and reason that my pain is pretty short lived in comparison...GO GO GO!



Joyce


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7/12/07 10:32 A

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Thanks WILL1357
I found a great deal on a pair of Cannondale road shoes at Nashbar so I sent away for them. They were just a half size two small so I’m shipping them back for the next size. $250 pair of shoes for $68!! No bad. Next on the list are the pedals. I see my coach tomorrow so I’ll get a list of “acceptable” pedals. He raddled off a list while we were riding, of course I forgot everything he said except Look or Dura Ace. He asked me to make the change for all the reasons you listed.

You’re right about the shoes sizing. I have three pair of MB shoes and I believe they are all different sizes! Guess because they are different companies.


Do not look where you fell, but where you slipped.
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WILL1357's Photo WILL1357 Posts: 8
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Hi - KJeanne I was just looking through the rest of this thread and noticed that you were talking about getting LOOK cleats. I upgraded from SPD to LOOK Keo Sprints last year after a great article came out in Bicycling,, I think it was. Great move - more support for my foot, better action, easier in and out, and more secure in general.

You won't regret it if you do that. One thing I would have done differently - I got Diadora shoes because I like the fit of my Touring Diadoras. I should have tried more shoes. They fit OK, is the best I can say. I guess a brand's road and mountain shoes don't always fit the same.

 
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DRC2205's Photo DRC2205 Posts: 8,845
7/6/07 1:23 P

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I am hopefully learning vicariously through your training reports, too! When work lets up, and I can follow through on trainig, I might even look at going the "coach" route as well.

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7/3/07 9:49 A

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Thanks Adam and Tony! Glad you’re getting something out of my posts. My coach said my goal is to climb to the top of Mt Wilson, which is 19 miles up Angeles Crest, just another 8 miles! Once I tackle that climb, he’ll start me in Glendale so I can climb Verdugo (which I have done) then continue on to Angeles Crest all the way to Mt Wilson. That would be @30 miles of climbing. In a weird, masochistic way, I’m looking forward to that day.

Do not look where you fell, but where you slipped.
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TONYGRIFF's Photo TONYGRIFF Posts: 70
7/2/07 11:47 P

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Great job KJEANNE!!! I've tried all types of pedals and always come back to my LOOK KEO'S.
I would love to train on Angeles Crest.

Tony

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ABIKER's Photo ABIKER Posts: 981
7/2/07 4:56 P

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Another excellent training report, keep them coming! I feel like I'm a little better just by reading your training experience. I just hope I don't absorb your other experience with said "bug" by reading this!!

~~Adam~~ abiker.blogspot.com
'08 cycling : 0/1500 miles
'08 running: 446/1500 miles



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7/2/07 2:37 P

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Thanks for asking. The training is coming along well.
Recap:
I tried to climb my hill Friday (6/22) but only made it 3 miles. My HR was up and I felt bad so I turned around and road back to my car. Once I stopped I had to run to the bathroom. I think I filled the toilet (sorry if this is gross) with a bad attack of diarrhea. My coach said take Saturday off and see how I was feeling next week. I was okay by Sunday. Must have been some bug!

We got together Tuesday (June 26) for 2 ½ hours to practice foot float – pedaling through the entire cycle. We isolated the four parts of the pedal cycle and the four different groups of muscles that I would use for each cycle. It took a lot of concentration since these were not muscles I have used before for pedaling. My brain was tired after that session. So many corrections but he did throw in encouragements when I happened to do something right!

Friday (6/29) was hill intervals practicing the proper technique for attacking a hill (yeah right! I read about it and even thought about it and started each interval out of the saddle with the goal of reaching my target HR fast then sat down the rest of the hill with the goal of not exceeding that target HR. I was able to do that for 2 of the intervals): 4 x 8 minutes on a hill near work. That went well. I changed clothes at work, rode my bike to the hill and did my intervals then road back to work. The total workout was @25 miles. The hill intervals were @1.3 miles each.

Saturday (6/30) was back to climbing Angeles Crest. BTW, it’s closer to 11 miles of climbing not 9 miles. I forgot that my sensor was knocked off when I changed my flat tire two weeks ago and I road a while before noticing the reading had stopped and getting it back in alignment. Anyway, I made it to Clear Creek and back down.

I wasn’t able to do my recovery ride Sunday due to a packed schedule and my legs really felt it. I should have done more stretching after my rides. It’s Monday and they are still a little sore and heavy.

I get together with my coach tomorrow and he will put me on the trainer so we can better isolate my pedal technique. I’m sure he’ll have some other stuff for us to do.

I found out that I have muti-release SPDs on my shoes which is a no-no when sprinting. I ‘ll need to replace them. He did tighten my pedals for now which is real fun when I tried to clip in while riding. Between changing the position of my cleats and tightening the pedals, I was fumbling to get clipped in. I am so used to the old position. I think I’ll try to get a few miles in tonight so I can practice clip-in and clip-out.

In fact, I’ll need to eventually buy road shoes and Look pedals/cleats if I want to take full advantage of the techniques he is teaching me. Poor me, I’ll HAVE to go shopping!!

I know that once I can engage all my leg muscles during the entire cycle, I will have big rewards in my overall speed and climbing ability. It is challenging going through the learning part.

Do not look where you fell, but where you slipped.
African proverb


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BALDYJOHN Posts: 2,048
7/2/07 11:41 A

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Thanks for sharing and I hope you reap the rewards, I'll be watching to see how you're doing. Safe cycling
John ;-)

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7/2/07 10:37 A

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KJEANNE--thanks for sharing what you learned in your first session. How is everything going 2 weeks later? Have you tried your hill again? Can't wait to hear updates!

ABIKER's Photo ABIKER Posts: 981
6/17/07 3:24 P

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Thanks for sharing this great information. It confirms what I always thought about getting out of the saddle. I like to get out of the saddle periodically, otherwise I start to feel "stuck" on the seat. I don't know if that's a good way to describe it, but that's kind of how it feels.

Get after that hill!





~~Adam~~ abiker.blogspot.com
'08 cycling : 0/1500 miles
'08 running: 446/1500 miles



TONYGRIFF's Photo TONYGRIFF Posts: 70
6/17/07 2:46 P

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Great feedback KJEANNE!!! Your cycling coach is absolutely correct. You WILL improve if you do what he says.
Keep attacking Angeles Crest highway. You'll own it soon I promise.
Keep us posted..good stuff.

Tony

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6/17/07 1:24 A

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I had my first meeting with my cycling coach Friday. We met for 4 hours. Most of the time was spent talking about his theories of cycling. He downloaded a lot of information but also provided it all in writing. He put together a training plan for the next 4 weeks. He then fitted my bike (which I thought was okay) He raised the seat, brought the seat forward and moved my shoe clips back. After the fitting we jumped on our bikes and road a block to the bike path and did some drills.

During our talk, he guaranteed that, if I did what he said, I would improve. Pretty bold statement but after the end of our session, I know that he is correct. I found out that I am doing, pretty much, everything wrong when it comes to my bike riding.

He mentioned that many recreational cyclists complain about numbness in their hands, butt and shoulders, but not so with professional cyclists. The difference? The pros spend a lot of time out of the seat. They are out of the seat on the hills and the flats. The drill I did was teaching me how to ride, on a flat, out of my saddle. Not easy to do correctly.

Another technique we talked about is the “floating foot”. The floating foot means, that if you are pedaling though the entire cycle, your foot will be floating inside your shoe, not staying in the same place. Each part of that cycle engages different muscles. Most cyclists, myself included, only push down but don’t pull up and even push forward.

My first assignment was to ride up Angeles Crest highway, 9 mile, to Clear Creek. 9 miles of climbing; that’s all. It is a hill I knew of but have never attempted because it is so long and looked beyond what I could do. When I woke up, I stalled and punched the alarm clock several times. I started thinking about a song from my youth: Please Mr. Custer. A novelty song. The lyrics went like this: “Please Mr. Custer, I don’t wanna go! There’s a redskin waiting out there, waiting to take my hair!” I sure didn’t wanna go! There was a big hill waiting out there, waiting and making me scared!

That hill kicked my butt! It took me 1 hour 30 minutes to ride up the hill and 30 minutes to ride down. I tried using more of my muscles during my ride. So I am experiencing soreness in my glutes and quads. I can’t wait to ride it in a few months after I learn my new riding skills.


Do not look where you fell, but where you slipped.
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6/12/07 10:09 A

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Adam:
I am sooooooooooooooooo excited! Thanks for asking. I had a nice chat with my coach when we made the appointment. It’s similar to going on a blind date: you talk to your date before the meeting and hit it off. In fact you find that you have a lot in common. You have so much in common, you begin to get a little scared. Is this relationship to good to be true?

With my weight loss starting again after sitting on a plateau for many months and this new coach, I am beginning tot rethink my fitness goals. Many of the testimonies on my coach’s website talk about transitioning from a recreational rider to competition. And today, I was reading an article in the newspaper about the National Senior Games. You know there was a picture of one of the cycling events.

Kellie competing. . . interesting thought.


Do not look where you fell, but where you slipped.
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ABIKER's Photo ABIKER Posts: 981
6/11/07 3:04 P

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Only a few more days until you meet with your coach Kellie. How excited are you? I know I'm excited for you.

~~Adam~~ abiker.blogspot.com
'08 cycling : 0/1500 miles
'08 running: 446/1500 miles



BALDYJOHN Posts: 2,048
6/3/07 5:36 A

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KJEANNE
Way to go on the coach, you'll be flying it now. I'm going to price one myself if I can get one locally but as I'm a full-time student now might not be able to reach the reddies but we'll keep our fingers crossed. Keep us informed on how you're going
John :-)

TONYGRIFF's Photo TONYGRIFF Posts: 70
6/3/07 3:40 A

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Way to commit KJEANNE!!!!!

Tony

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6/2/07 9:49 P

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Okay everyone: I talked to a local cycling coach this afternoon and have made an appointment with him for his fast start program. Cost is $325 which includes a 4-hour private consultation. Half the time is talking/coaching the other half on the bike. I will also get phone and email follow up and a training program. We’ll have a few other one-on-one sessions. He specializes in recreational cyclists: teaching the basics and learning to strategize for each ride.

He will train me on my road bike then teach me how to apply the techniques learned to the recumbent.

I am so excited! The appointment is June 15th. That is way too long for this impatient woman to wait!!!!

He can also refer me to a dietitian who can put together a eating plan together that can help me get rid of the last 50 pounds. More on this later.

BTW: I found this coach at the following website:
http://www.usacycling.org USA cycling proves training and certification for cycling coaches.


Do not look where you fell, but where you slipped.
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1234MOM's Photo 1234MOM SparkPoints: (139,335)
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Thanks Tony I'm going to check out the article also. I keep wondering how long you can continue to improve and how to work differently as I age.

¸.•´¸.•*´¨) ¸.•*¨) ¸.•*¨)
(¸.•´ (¸.•´ *Linda¸.•*¨)
2011




*-*-*-*-*-*-*-*-*-*-


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BALDYJOHN Posts: 2,048
6/2/07 2:09 P

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~Hi Tony
Thanks a million, just going to check out those websites. And next year I'm going to be one of those match sticks with cycling shoes on. See ya
John :-)

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6/2/07 2:01 P

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http://www.wenzelcoaching.com/
This is the company I use with a semi custom plan. The progress is significant and I really enjoy the structure and one on one counseling I recieve from my professional coach who has participated in, and won many of the races I'm training for.
Oh, and John, don't worry about offending me. I thought that's why we were all here LOL. But to answer your question, hills hurt everyone. Cycling is a sport where you teach your body to tolerate suffering. It involves simple physics. You must overcome drag created by wind, tires and the gearing of your bicycle to maintain speed. There is also the power to weight ratio and you must generate more power than you weigh. That's why world class climbers look like match sticks with cycling shoes. Your job is to tip the power to weight ratio in your favor by getting stronger. Normally this is done in the offseason in the gym. And weigh less. Your achieving that right now. Make sure your technique is correct and do some hill repeats to build aerobic strength. here's an article to help with technique. http://www.kenkifer.com/bikepages/skills/u
phill.htm
John, I have pretty strong legs so even though I'm heavy, the power to weight ratio tips in my favor so I actually climb better than I look. Don't get me wrong, losing this weight would benefit more than any strength training, any high dollar bike or cycling coach could.
Hope this helps.

Tony

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BALDYJOHN Posts: 2,048
6/2/07 4:55 A

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hi KJEANNE
Yes a coach sounds like a great idea and maybe that might help me also, so must check it out.

Tony
you mentioned some websites, would you know them? Another question, and don't mean to offend, do you find carrying the excess weight a killer, particularily on the hills? I know that it just wipes me out and that is the same whether it is a hill or just an incline
Thanks
John :-)

TONYGRIFF's Photo TONYGRIFF Posts: 70
6/2/07 2:35 A

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A cycling coach definately helped me. My workouts are now structured with a specific goal in mind. Not only does this make me faster and stronger but it enables me to monitor my progress. Before, I would just ride. Although I was riding alot of miles, I really wasn't improving.
Depending on what it is you are trying to accomplish; There are some structured programs on line which may help if the personal trainer thing is not for you.
Hope this helps;

Tony

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Anyone have experience working with a cycling coach? I am looking into getting one to help me improve. I feel like I’m stuck – not improving as much as I could if I had help.

Do not look where you fell, but where you slipped.
African proverb


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