Ergometer Training with Coach Tim & Coach Al

Athlete Testimonial from Scott A.

Scott A. completed the 2010 San Francisco International Marathon in a time of 3:29:20

I can now check "Complete a Marathon" off my bucket list and it is all because of Coach Jared. I had trained on my own in the past, but kept running into injuries once I hit a certain mileage total. Coach Jared took a look at specifically what I was doing and what my goals where and created a personalized plan that fit my running style and ability. He continually kept up with me about progress and how I could continually improve. Additionally, his workouts were custom tailored for me as a runner, so not only was I gaining the mileage needed, but was also having a really great time with the variety of workout options. What amazed me the most was the personal attention and customization that Jared put forth to me as an athlete. Coach Jared knew exactly how to push me to be my best and because of his direction not only did I complete my first marathon, but I surpassed my goal and am already thinking about my next race. I cannot thank Coach Jared enough and I am very happy that I will have the opportunity to work with him again in the future!

Cyclocross Ride with THE MAN

Friday morning, I had the pleasure of riding with Olympic Triathlete, Jarrod Shoemaker. But first things first, this wasn't the typical ride you would expect one of the fastest men in the world to be on. Instead, it was an off-road ride on our cyclocross bikes.

As many of you know, I have been spending as much time on my 'cross bike as possible since triathlon season ended. It is a lot of fun to get off the road get in the dirt, on the grass and covered in mud. So this was the perfect opportunity to ride with a top athlete and pray I didn't get dropped.

So, Jarrod met me first thing Friday morning at Wheelworks (on my day off) and we finished building up his new CX bike. We put together a killer build and Jarrod topped it off with an SRM powermeter (drool!). We then took his race bike (a Trek Madone 6.9 with DI2) and duplicated his fit on the CX.

A few minutes later, his coach, Tim Crowley (USA Triathlon Coach of the Year) showed up and we pushed off. Immediately we kicked up the hill that is Mill street and then dropped into the off-road section. Rock Meadow is a surprisingly fun trail area nestled across the street from McLain Hospital in Belmont. We dropped in, had some fun going through the flowing single-track and fire roads. 40 minutes later we worked out way over to a field to practice some 'cross race skills.

Despite the fact that Jarrod had never raced a cyclocross bike before, he picked up the dismounting, runs and remounts very quickly. On his first time, he looked significantly smoother than I have ever looked. Stupid elite athletes!

Soon after, we called it a day and went back to the Wheelworks to do some final tuneups on his bike. It is a rare experience to be able to ride with an elite athlete and that is why triathlon is one of the most exciting participant sports out there. I can line up on the same start line as the best ever and we will have the same race experience. No other sport can you have this!.

Yesterday was Jarrod's first race and unfortunately a pair of flat tires ended his day early. Today is the second race and then tomorrow, Jarrod, Tim and I will be hosting a seminar at Wheelworks (Monday 6:30pm) talking about the "secrets" of the pros. Should be lots of fun and hopefully we fill the joint.

Regardless of how many people show up, I will not only be a participant in the presentation, I will be a student of the sport. Learning from the best is always a privilege, as was riding with them.

Cheers,

Jared

Gear Selection

Despite the 330+ day count until Ironman Wisconsin, I am always trying to figure out where I can grab some free speed. There a a bunch of things to consider, especially for the bike leg:

1) Hilly vs. Flat course

2) Road Quality

3) Bike Handling skills

So, taking those things into account, I have already decided on what wheels I will pull out of the quiver for IMMoo (yes, there are cows in Wisco').

I will be running a Zipp 1080 rear wheel and a Zipp 808 front. Here is my logic:

1) This is a hilly course, more specifically, about a 40 hill course. Therefore, although I love running a disc rear, I am going to take advantage of the weight reduction going with the 1080. Also, because the 1080 front is significantly heavier than the 808 front, I decided to drop some "aero" and go with the lighter wheel. Compared to my 2010 race wheels (Zipp 900 disc and 1080 front, both clinchers), going with the 1080/808 tubular will drop more than 2 lbs. off the weight of my bike and that is HUGE

2) The road quality up in Wisco is pretty good, except for a lot of chip asphalt. Although it is smooth (compared to Boston), it does create a lot of rolling resistance. Because of this, I am going with tubular wheels (tires that are glued to the rim) because you can run higher pressure. This will help cut down on the resistance and run a bit smoother.

3) Bike handling is a strength of mine. In my home town, I was riding on very windy and twisty roads, so learning to corner/descend/climb was very important. With 16 years of road riding under my belt, I take advantage of this whenever I race. Tubulars are ideal for this since they corner better than clinchers and roll faster.

Deciding on my wheelset, even this far out, is important so it is one less thing to worry about. And, dropping that much weight off the bike is phenomenal. Tri bikes are not light and using the wheels to keep the weight down is excellent.

That is what I got for today! Pretty much just logging miles and having fun riding the CX bike in the mud.

Hope everyone is having as much fun as I am!

Cheers,

J

Big News...Revealed

Pro Triathlon Night at Belmont Wheelworks

Join 2008 Olympian, Jarrod Shoemaker, for a special event at Belmont Wheelworks on Monday, October 25 at 6:30pm.

Jarrod Shoemaker will talk about his experiences training for Olympics and for the ultra-competitive ITU triathlon circuit. Joining Jarrod will be his coach, Tim Crowley, the 2009 USA Triathlon Coach of the Year and Coach Jared Gell, of Competitive Instinct Multisport, to discuss how his training methods can be used by the everyday triathlete. Triathlon is an accessible sport and learning the training skills used by the top professionals will help you have your best triathlon season ever in 2011.

Bios:

Jarrod Shoemaker
The premier Olympic Distance (ITU) triathlete in the United States for the last several years. Jarrod represented the United States in the 2008 Olympics where he finished 18th overall. In 2009, Jarrod won the World Championship Series (WCS) race in Hamburg, came in 7th overall in the WCS standings then ended the season by winning the Duathlon World Championships. Jarrod, continued his success in 2010 with a USA National Championship and ended the year ranked 13th in the world.


Tim Crowley
Tim is a Level III USA Triathlon Elite Coach. He was also named the 2009 USA Triathlon Coach of the Year, for his amazing work with Jarrod Shoemaker, Alicia Kaye and other top athletes. An avid student of the sport, Tim has been instrumental in bringing some of the most innovative training techniques to his athletes and to the coaching community. Recently, Tim has been at the forefront of using power-based tools analyze swim stroke.


Jared Gell
Jared is the Head Coach of Competitive Instinct Multisport, LLC, located in Somerville, MA. He believes that all athletes, regardless of ability deserve the coaching benefits that had been previously reserved for only the top professionals. Coach Jared focuses on creating a program that suits each athlete's goal's, lifestyle and fitness levels.

STAY TUNED

We have some really big news later today. Stay Tuned...

(if you can't tell, we are really excited!)

Rain Out

Yesterday, it absolutely poured in the morning. I like to think I am pretty tough when dealing with the elements. I have ridden my bike down to 8 degrees and have run in sub-zero. However, the kryptonite to my "Super" workouts is definitely cold rain.

I don't know what it is, but cold rain is absolutely miserable. Maybe it is some repressed memories from having to stand outside waiting for the school bus growing up. More likely, it is just a combination of being cold and wet and there is some innate knowledge that it can lead to sickness...I don't know.

However, outside of my complaints about the weather yesterday (and the rest of this week), there is a purpose to this post. I missed a workout yesterday. Thats right, I didn't get on the bike...but you know what, that is ok. Stuff like that will happen, whether it is health, climate or whatever causes you to miss a workout. There are a whole lot of training days ahead and living up in the Northeast, weather is always going to be an issue.

Hold on for a second, I do have to say one quick thing in this post - - I don't want to hear any bragging from anyone who lives in a more temperate environment. That means no mocking from you Florida or California peoples...

Ok, back to the post:

Luckily, I have learned a few things about training in this environment. Clothing is something you shouldn't cheap out on. CI Multisport partner, Craft of Sweden, makes the absolute most kick-ass base layers and apparel on the market. I absolutely swear by them and they are essential for getting out in the crappy, nasty weather.

Pretty much, for training out here, you need to:

1) Base layer - to get the sweat off the skin (its like cold rain)

2) Thermal layer - to keep you warm

3) Weather layer - to keep the elements from cutting through #'s 1 and 2

So thats what I got for you today. I am going to finish my coffee and get out for a medium long run (about 8 miles).

Later,

Jared

Proclamation

The 2010 triathlon season has ended and the off-season is in full effect now. Four weeks ago, I raced at the Firmman Half-Iron race in Narraganset, Rhode Island. It was a decent day and ended with a 5:13:30 finish time. I took it pretty casually and didn't push the effort knowing the following day I would be taking a plunge into Ironman for a second time.

Fast forward 22 hours after completion. I am sitting at the computer attempting to sign up for Ironman Wisconsin. That Monday saw the online registration crash. Next, 2 days later, I finally get in to the race I will prepare for the next 365 days for.

Ironman Wisconsin is my goal for the 2011 triathlon season. For years, well before my triathlon days, I watched the NBC coverage of the Ironman World Championships. It always caught my imagination with the inspirational music, amazingly fast pros and stories of overcoming challenges. It wasn't until many years later I realized the challenge to actually get to Kona is an immense battle in itself.

So, for the next 365 days (well less now), I have the single goal of going to Wisconsin, racing on what will be an incredibly emotional day (September 11, 2011) and trying to get one of those coveted slots for Ironman World Championships.

There you go, I said it. My goal has been laid out for all to see. Whether I achieve this dream or not is up in the air, but you can bet, I will be doing everything within my power to get there.

So, the CI Multisport blog has been hijacked for the next year and I will be using it as my personal journal in this adventure. All of your (the reader) help and support will be necessary to keep my motivation and spirits high during the tough training sessions leading up to race day. As the saying goes...it takes a village. And that is true for every athlete taking up the Ironman challenge.

There it is. Let the journey begin!

Cheers,

Jared

Training & Racing Update

The last few months have been crazy. I have been working a ton, both at the shop and making sure the CI crew is geared up for race season. However, I have been able to keep a solid handle on my training.

One major change this year has been my focus on the bike. I spent the entire winter outdoors riding. BEST THING EVER...well, except when it was 15 degrees and my water bottle froze! Due to this extra time riding, my swim did suffer, however, being out in Walden for 2+ months now has brought me generally up to speed. I am still a bit slow, but am close enough to be effective.

Once the weather really got nice, I as able to take all those slow bike miles and translate them into some speed. This was never more evident at the Ridgefield Sprint Triathlon in early June. I went out and felt smooth through the swim, coming out in about 15th in my wave. Not my typical swim speed, but at least not to far off the pack. Immediately out of the water, I passed 3 people on the run to transition and got out on the bike.

One thing I did, that paid huge dividends, was to pre-ride the course. I knew people were going to hit the early hills to hard, then after a sharp & fast downhill, they would blow up on the rollers coming back into T2. I paced myself early and started picking off people. I hit the downhill with 4 other riders (had to slow down so I wouldn't crash into them) and then once we all hit this road, I punched it and dropped them! I picked up one more racer coming in and then got out on the run.

One on the run, I employed a similar strategy. It was all uphill to the midway point, then all down coming in. Slowly I reeled 2 or 3 people, hit the top of the hill with 2 others, then kicked it into high gear for the run in.

Overall, I took 3rd in my age group and finished 28th out of about 400 people. However, the take home is, I rode and ran well. I was thrilled that my leg turnover on the run was solid and I was able to push a sub-7 minute pace. On the bike, those winter miles turned into a 21+ average on a hard course. For that early in the year, that is a good sign.

Now, back into training, I am logging more miles on the bike and really picking up my swim. As for the run, I am consistently pushing the pace and trying to get a bit more leg speed.

So far, in early July now, I am really rocking and am ahead of where I though I would be. Next race on the calendar is the MA State Triathlon on July 18th. This is an Olympic distance which is really my best. It allows me to use my overall power & strength combined with the solid base to push hard and fast...can't wait!

See you all at the races!

Coach Jared

Race Ready

Nutrition Notes

Below are my notes from a presentation given on nutrition to Wheelworks Multisport last month. Feel free to shoot me any questions you might have.

Coach Jared

jared@cimultisport.com

From February 27, 2010 Presentation on Nutrition.

Location: Belmont Wheelworks

The Facts:

What you lose via sweat (appx.)

-H20 1-3 liters/hour

-Salt 800-1200 Mg/hour

-Potassium 200-300 Mg/hour

-Calcium 50 Mg/hour

What is in your fuel tank (appx.)

-Glycogen 1500-2500 calories

-Fat Stores 60,000 - 100,000 calories

Body can process only about 250 calories per hour during exercies

Tips:

1) Tap into the fat reserves by becoming metabolically efficient

2) Slow down in training (zone 2 work)

3) Cut down on nutrition products early in the season during training. They are not needed.

4) 90-120 minute runs, you should only need water, not sports drinks

Suggested reading: "Metabolic Efficiency Training," Bob Seebohar

www.fuel4mance.com

Types of Products

Gels - Clif Short/ Gu/ Hammer Gel/ Clif Bloks/ Gu Chomps

- Contain about 100 calories

- Have about 55Mg of sodium and 45Mg of Potassium

Bars - Clif Bar/ PowerBar

- About 250 calories

- Some fat

- 125Mg of Sodium

- 310Mg of Potassium

Salt Tablets - Hammer Endurolytes/ Salt Sticks

- VARY GREATLY

- Endurolytes have 100Mg of salt

- Salt Sticks have 215Mg of salt

Race Day - Putting it all Together

- Top of tanks in the morning

-Breakfast 1.5-2 hours before. Normal if possible

-Sports drink 30 minutes before race time

-Coach Jared personal IM trick - have 2 bottles of Naked Juice at 2am (5 hours before) - Has 700 calories

-During Race

- Prepare a strategy that has been tested

- Can only absorb about 250 calories per hour or 2.5 gels

- Adjust for temperature. More heat = More fluids

Keep in mind, it is easier to correct for to few calories than it is to correct for to many (GI Issues)

Endurance Conspiracy

It is not often that I will take the time to write on the CI blog about new companies. That is something I will post on Facebook and Twitter about.

However, this is one of the few times I will make an exception. Two Time Ironman World Champion, Tim DeBoom, and friends (which includes 3x champion, Peter Reid), started a T-Shirt company a few weeks ago called Endurance Conspiracy.

Their motto is "The Fit Shall Inherit The Earth." On top of a cool slogan, their shirts are absolutely awesome. I picked up one when they opened shop and love the organic ring-spun cotton and the killer graphics.

Definitely check out their site http://enduranceconspiracy.com/

Cheers,

Coach Jared

K-Swiss/Trek Pro Triathlon Team - A Program to Benefit all Triathlon

Yesterday, Trek bikes announced a strategic partnership with Team K-Swiss. This was done mainly on the back of Chris Leito, who has raced on a Trek for years and recently became a K-Swiss athlete. The team consists of some serious athletes, including, Michael Raelert (70.3 World Champ) and Julie Dibens (70.3 and Xterra World Champ).

In my time at Wheelworks, there has been a movement towards sponsoring athletes with their "pro cards" and allowing them to have the equipment and support they need to win...and then get bigger and more lucrative sponsorships. I use this new program, as a feeder system for new pro triathletes up to the higher ranks...and hope when they are super successful, they come back and buy me lunch!

Getting back to the K-Swiss/Trek sponsorship, here are a few thoughts I had about pro triathlon "teams."

1) For starters, I call it a "team" in the loosest sense of the word. I fully expect Chris Leito and Michael Raelert to try to beat the snot out of each other in every race possible. Instead, I view this as an opportunity for the team to have support for each athlete at every race that individual pros would not have. For instance, team mechanics, masseuses and even managers. This will make the event more comfortable and ideally remove stress that might inhibit race performance.

2) On a completely different side, it brings marketability to the athletes. Brand recognition is so necessary in business, and triathletes are no different. Crowie, Macca & Chrissie are all brand names, and being associated with that name brings instant credibility to a sponsor. Having a team, allows the fans to see the race kits out on the course all day. The more the sponsors see this group of athletes performing, the more the group will benefit as a whole. Trek & K-Swiss view this as their opportunity to be competitive in the growing triathlon market.

3) For the age groupers, this will give more accessibility to the pros. Going off the marketing view, the team will have managers and people in charge of getting these athletes out in the public. How awesome would it be for you local Trek dealer to have Julie Dibens in for a meet & greet before she races over the weekend in your area! It is an opportunity to build a grassroots program that will benefit everyone in triathlon.

Needless to say, I am most excited by programs like these. This isn't a new idea, nor is K-Swiss/Trek the only one. But this one really has the potential to be a killer program because of the companies and the athletes involved.

Cheers,

Coach Jared

Vermont Training Camp (June 11-13, 2010)

Training Camps have been a a staple of pro athletes for years. Football players have "mini-camp" in May, well before the season. Baseball players have spring training just a month before the season.

Pro cycling teams have their camps in December in exotic, warm locations. Even pro triathletes go to race locations to prepare for the biggest events. Back in 2002, 3x World Champion, Peter Reid, lived up on a Hawaiian volcano leading up to the Ironman World Championships in Kona!

However, you don't have to be a pro athlete to benefit from a training camp, even if it is just for a weekend. This is why Competitive Instinct Multisport will be holding its first camp in Landgrove, Vermont this June.

http://cimultisport.com/camps/trainingweekend.html

The first factor as to why I chose this little village as the location is its proximity to amazing biking and running routes, as well as a pool and pond for swimming. Another reason, which I feel is overlooked, is how cell phone and internet is very limited.

Training camps should be just for that, Training. Landgrove is the perfect place to leave your phone, beeper, computer in their cases and just focus on getting in solid workouts. Over the 2+ days, there will be clinics on race strategy and nutrition, a killer 45+ mile base bike ride, with the option to climb Bromley Mountain for those who want extra bike training and an excellent 6 mile dirt road run loop. But the workouts are not limited to those. CI Multisport provides the base workouts and then directs and aids in continuing to train outside of the group.

If you want to ride 150 miles on Saturday, we have a loop. If you want to run 20 miles, we have a route. That is why Landgrove is an ideal spot.

We are also going to be based at the Landgrove Inn (www.landgroveinn.com) which is owned by Tom (a triathlete!) & Maureen. They have opened up their place, including their conference center to CI Multisport and will be providing all meals from their amazing restaurant.

With the Northeast triathlon season kicking off just a week prior, it is the perfect time to get that last big block in before prepping for Ironman Lake Placid, Providence 70.3 or whatever your race is.

Please contact CI Multisport at info@cimultisport.com if you have any questions.

Cheers,

Coach Jared

Holiday Gift Guide

With the holidays right around the corner, as a spouse/family member/friend of a triathlete you may wonder what to get for them. To simplify the effort, think of it this way, your triathlete can never have to much gear.

The place to begin is to visit your local bike shop and seek out the resident triathlete/gear expert/bike nut and see what they would look for in a gift. Most shop employees have everything and when they are looking for new gear, it is the crazy cool stuff that triathletes want.

Here are just a few ideas:

Under $10

To keep things on the cheap, nutrition is always needed. Justin’s Nut Butter comes in 1.15 oz. squeeze packs that can be used out in the field during your workouts. With 9 different flavors, there is always a great choice out there. These come in packs of 10 for $5.99 and are available online or at your local bike shop

Honorable Mention: Nuun Hydration Tablets, Yankz Lace Systems

Under $50

If I had to pick one piece of my gear to have on a desert island, it would be my 2 bottle Helium Belt from Fuel Belt, Inc. Fuel Belt is the authority in hydration belts and the latest generation is by far the best yet. Not only does it fit great and hold 20 oz. of fluid, the small pocket is perfect for nutrition and an iPod. These belts come in at $41.95 and right now you can purchase them through www.fuelbelt.com for 10% off.

Honorable Mention: Bontrager XXX Lite Carbon Water Bottle Cage

Under $100

Bike stuff is expensive, that is just the way it is. That doesn’t mean you can’t “pimp” out your ride with some killer accessories. Nothing says Bling on a bike like Nokon Cable Housing. This German product comes with an internal sheathing and aluminum “Pearls” that link together to form the outer casing. Nokon housing is ideal for the the tight bends on tri-bikes and looks absolutely amazing.

Honorable Mention: X-Lab Torpedo Mount and Cage

Under $1,000

Powermeters are available for under $1000, thats right, it is. The iBike Aero comes in at $899 and accurately measures how much wattage is produced through a complex series of mathematical calculations utilizing a mini wind tunnel on the front of the unit. By mounting this small, cell phone sized unit on your stem the rider gets all the power data of its significantly higher priced competitors

Honorable Mention: Mavic Ksyrium SL Wheelset

Under $5,000

Buy a Bike: Cervelo P3; Specialized Transition Pro or whatever fits your fancy!

Honorable Mention: Shimano DI2 Groupset

Under $20,000

Go ahead, build your dream bike. Start with a Storck Aero frameset (comes with aerobars). Shimano DI2 gruppo and a set of Zipp Zedtech wheels. The $4,000 SRM Dura Ace powermeter will fit your data needs nicely. This is the best of the best and even if you aren’t fast, you will look good!

Honorable Mention: Buy a car

The Company Car - 2009 Cervelo P4

Tips for Winter Riding

With the winter rolling in (although it is 70 degrees right now), here are few things to know about continuing to ride outside:

1) Prepare your bike for winter riding. For example, run wider tires or studded tires with lower tire pressure. If you are thinking about a second, winter bike, get a cyclocross bike. They can run really wide, very nobby tires and can be ridden off-road, which is a whole lot warmer than road rides.

2) Apparel is key. Think a) Base Layer - This is designed to wick the moisture away from your body. A wet base layer will make you even colder than no base layer. Also, companies such as Craft make these in different levels based on how cold and how long you will be out. b) Thermal Layer - This is what keeps you warm on top of the base layer. This is based solely on how cold it is. c) Element layer will keep the wind and weather outside your body. This is so incredibly important because wind chill makes a huge difference.

3) Winter riding shoes are a killer idea since they are typically a bit bigger to allow thick socks, are weather resistant and can take a beating. Much more pleasant to destroy winter clothing than you shiny riding shoes that you race in.

4) If possible, try to change your work schedule so you can ride mid-day. Light becomes an issue as the days are getting shorter.

5) Here is a good rule of thumb..."there is no such thing as a cold riding day, just poorly chosen apparel.

Happy Winter Riding!!!

Turkey Day Special!!!

If you contact CI Multisport between now and 11:59pm Sunday night (11/29/2009).

You will be eligible for the CIM Discount Rate on our Coaching Plans!

info@cimultisport.com

www.cimultisport.com

Coach Jared Builds A Bike

Finally, after 3 months of waiting, my new weapon for 2010 showed up.

It is the new super-fast, ultra-sleek Cervelo P4. I am so excited to finally get on this beast after racing on a P2 (2008), a P3 (2009) and now the big gun for 2010.

One thing I find incredibly interesting when it comes to bikes is the process of building and fitting it.

1) The geometry of the bike is exactly the same as the P3, so I duplicated my saddle and front end. My saddle height remains 76.2cm with a virtual seat tube angle of 79.5 degrees. I use a 100mm stem with a -8 degree angle and 3cm of spacers under. This gives me an 11cm drop from my seat to my pads.

2) The Build is something I have always had a lot of fun with.

a) I am a firm believer in the Bontrager XXX Lite Aerobars with the S-Bend Team extensions. They have a ton of adjustability and fit me absolutely perfectly. Also, they weigh a mere 630 grams, which makes them as light as some of the best bars of the market!

b) I have found that for me, the Fizik Arione Tri 2 (the most popular tri saddle on the market) just doesn't fit me well. I ride way up up on the nose and have found the Specialized Tri-Tip with the 50mm nose, fits me best. That was one of the few things I kept from my P3, just because I like it so much. It adds a bit of weight, but it is so comfortable, it is well worth it.

c) For this specific bike, I am trying something new when it comes to the cable housing and chain. The P4 has some real extreme bends for the cables. Therefore, I am running Nokon Cable housing for their aluminum links that make the housing bend really well. It also is known for preventing cable stretch. For the chain, the KMC X10SL is about 50 grams lighter than traditional 10 seed chains

d) Hydration on the Cervelo tri bikes is always an issue. The P4 has an integrated waterbottle above the bottom bracket this is a real long reach. The only benefit of it is the aerodynamics it adds. Therefore I have always run the XLab Sonic Wing with a pair of Specialized Rib Cage Pro cages. This is the best way I have found to hold bottles behind the saddle without launching them. This year, I will be running a different front end hydration system. In the past, I have used the Profile Design Aerodrink set up. This year, I will be using the X-Lab Torpedo Mount, which holds a standard waterbottle on the aerobars. Should be pretty cool and very versatile

c) Other parts of the bike that will be used. It comes stock as a Sram Red bike...which is killer. The few adjustments I made is to use a 54-tooth TT chainring as well as the killer Sram R2C Shifters (they always face one direction, hence Return 2 Center).

d) I will continue to use Shimano Dura Ace Pedals...because they are GREAT! As for wheels, I will use the stock Easton Wheelset that comes with the bike, then as race season nears, I will decide on what type of aero wheels will be appropriate.

Right now, the bike is in a box waiting for a few parts to show up. I hope to have it built within the next 2 weeks and I will post pictures, weight and all the various info about it.

See you at the races (with my bike)!

Cheers,

Coach Jared

Re-Evaluating the Off-Season: Pedal Stroke Efficiency

As the winter rolls in and the idea of taking time off to recover and recuperate from a long race season, athletes are already beginning to plan 2010 and beyond. Whether it shooting for your first sprint to your 10th Ironman, the off-season is the time to begin building the base for next year.

The problem with just focusing on those long slow miles, metabolic efficiency and core & strength work is there is one major hole that athletes ignore. That is taking the time to truly learn how to pedal the bike properly.

One of the great voices in Triathlon, Bob Babbitt, said “if you have ever had floaties, had a paper route, or played capture the flag, you have our skill set..” This is true to a point, but your wouldn’t see a pro cyclist ever having the choppy stroke that most triathletes ride a bike with.

There are several major muscle and tendon groups that push make up the pedal stroke. Glutes, hamstrings, quadriceps, calves, hip flexors and even the core muscles. When one group fires at a certain point in the pedal stroke the other groups rest and recover. If you are engaging only one or two of these groups, they will fatigue faster and be fresher by the time the run comes along.

With the weather turning cold and wet, the bicycle trainer is the perfect time to smooth out the stroke. Here is a simple test to see how fluid your stroke is:

Pedal at a slow cadence attempting to keep the sound of the trainer exactly the same all the way around the stroke. If you hear a “woosh” at any point, then there isn’t equal pressure all the way around.

To help train yourself to pedal smoother, there are a couple of ways to do it. The first is to find a Pedal Stroke Efficiency class, similar to the one run by Harvard Cycling Coach, Ed Sassler at Belmont Wheelworks. This is by far the best and most effective way to learn to pedal your bike properly.

Doing a simple 30 minute trainer workout a couple days of week on a trainer for the duration of the winter will do wonders. You will be able to ride faster and farther with less energy if you learn pedal efficiency. For example:

5 minute warmup

4 x 5 minute intervals

(1 minute: single leg drill w/ left leg unclipped)

(1 minute: single leg drill w. right leg unclipped)

(1 minute: both legs high cadence spin until start bouncing on the saddle, then back off 5 rpms)

(2 minutes recovery)

5 minute cool down

The goal is to keep even pressure all the way around and prevent that “woosh” sound. The “single leg drill” should ideally be done at a very low cadence and you will be able to feel each muscle and tendon group firing at each point.

This should also be done at a very low tension. To high, to fast, can very quickly result in hip flexor issues. So be careful and start in slowly.

See you at the Races (being more efficient)!