ERFORMANCE CONDITIONING CYCLING

2014 USAC Coaching Summit SummaryWe attended an interesting presentation at the USAC Coaching Summit held at their conference center in Colorado

Springs in October For those who could not attend I thought it would be of interest to provide some presentation highlights This issue we will look at INTRODUCTION TO POWER METRICS shyTraining and Analysis

shy Joe Friel MSc

Overview bull Part 1 Advanced Metrics bull Part 2 PowershyBased Planning bull Part 3 Analyzing Session Power Data

Setting Power Zones copy 2014 TrainingPeaks All rights reserved

Part 1 Power Zones Based on Percentage of FTP (Training and Racing With a Power Meter Allen amp Coggan) Zone Name FTP 1 Active recovery lt056 2 Aerobic endurance 056shy075 3 Tempo 0 76shy090 4 Lactate threshold 091shy105 5 VO2max 106shy120 6 Anaerobic capacity 121shy150 7 Neuromuscular power gt150

This is only a sample of this very important topic I recommend coaches take the opportunity to obtain acopy of this and other presentations offered by the USA Cycling Coaches Association from the Summit availableon DVD

Click HERE to purchase the video and earn up to 30 CEUs

PERFORMANCE

CONDITIONINGA NEWSLETTER DEDICATED TO IMPROVING CYCLISTS

Volume 21 Number 3

CYCLING

4 11

83 Finding the Balance in TrainingAlison Powers

7Preshyseason Testing and Training

Chris Myers1

USACCA Coaching Education Opportunities

Senior Moments shy Insight intoCoaching the Master Athlete

Marilyn Trout

CEU 82 Q and A shy Identifying and ApplingCycling Workouts in a Periodization Model

Joe Friel

W

HA

TrsquoS

INS

IDE

Reading Research Influence of IncreasedBody Mass and Body Composition on

Cycling Anaerobic Power

9

Part 2 Training Stress Score (TSS) bullTraining Is Stress (Hans Selye Genl Adapt Synd) bullDuration x Intensity (amp Rest)

How TSS Is Calculated bullDuration amp Intensity

(sec x NP x IF) divide (FTP x 3600) x 100 = TSS bullExample for 2shyhour Ride at 188w NP

(7200 x 188 x 075) divide (250 x 3600)x100 =1128 shyORshy bullIF2 x Hours x 100 = TSS

(075 x 075) x 2 = 1125

Periodization and TSS bullCumulative TSS

shyRelated to Fitness shyRelated to Fatigue

Senior Momentsshy Q amp AldquoAgeshyoldrdquo Recovery

Marilyn Trout

OffshySeasonshyOffshyBike Menu of Exerciseswith YouTube Leg Power Development11

Pre-season Testing and TrainingChris Myers Coach Peaks Coaching Group USAC Level 2 Coach Sports Nutritionist CISSN

Chris joined the cycling team at the United States Military Academy as a sophomore in 2002 He started as a menrsquos Cshyroadracer and by his senior year in 2004 he became a menrsquos Ashyroad racer and team coshycaptain Upon graduation and two deploymentsto Iraq Chris began racing on the military and German professional road and mountain bike circuits with many podium finishesChris is a doctorial candidate in exercise physiology at Florida State University and is a researcher at the Navy Experimental DiveUnit in Panama City Beach FL

COACHING PHILOSOPHY STATEMENT

raining is not all about numbers They are a good indicator of your training performance but you must look at everyother aspect of your program including your schedules stress nutrition sleep and most importantly family Agood coach recognizes this and helps you balance all these factors I learned these lessons the hard way I want topass on my knowledge of trainshying racing tactics preparation

and all other aspects of being a holistic athlete inorder to assist you in reaching your goals andgetting to the next level

Your training program is yours it is notmine I firmly believe I am simply a tool to helpyou improve and achieve your objectives I willlisten and work hard to assist you to achieveyour goals

PC Talk about your definition of the preshyseason

CM It is the training period beforecompetition More cyclists have anldquoevent an ldquoArdquo race that they wantto peak for It could be thenationalstate road race a sportif orcompetitive club even part of itdepends on when they occur duringthe year and how many events theywant to do within their competishytionrdquo season Preshyseason is alsowhen some base training would norshymally occur from November orDecember through March or Aprildepending on where you live Butthis is driven by when the peakevent occurs I have clients in theMiddle East where it is so hot in thesummer that the period betweenMay and July is their preshyseason

PERFORMANCE


Volume 21 Number 3

CYCLING

TBGNINTXTPMSRMTB

Official Licensed Publication of the

Symbols to SuccessArticles preceded by

indicates author believes content is for beginningshylevel athletes withtraining age of 0 to 2 years

indicates author believes content is for sport (intermediate)shylevelathletes with training age of 2 to 4 years

indicates author believes content is for expertshylevel athletes with trainshying age of over 4 years

indicates author believes content is for mastershylevel athletes over30 years of age

indicates author believes content is for mountain bikingNOTE Training age year is continuous yearshyround conditioning

following articles indicates the content has been reviewed by the edishytorial board

following articles indicates the content is the sole opinion of the authorO

R

MTB

MSR

XTP

INT

BGN

USA Cycling Coaches Association

Chris Myers

PAGE 2 PERFORMANCE CONDITIONING CYCLING mdash Vol 21 No 3

PC Lets assume there is a recovery period right after the season Thenext step is base training to higher intensity How does all that work

CM It all depends on duration and intensity but there are two approaches tobase training The old school of thought is that you do a low slow distanceand keep it at moderate intensity I am a proponent of the new way of thinkshying which we use at Peaks Coaching It is often referreed to as sweet spotbase The athlete does 20 high intensity and 80 subshythresholdshytypeendurance training The time duration is not as long as the old schoolthought However you increase the intensity a little bit while still working inthe upper aerobic intensities This method works well with those who havetime constraints and do not have the ability to ride 20 hours a week A lot ofresearch produced by Dr Andrew Coggan has substantiated the validity ofthis type of training

If you have the time we have a period called ldquopreshycompetitionrdquowhere you still play on the two variables of duration and intensity You domore work at threshold with high intensity and maybe some moderate Zone6 work As you move from base to preshycompetitionmdashif you do the periodizashytion correctlymdashthe intensity increases and the duration shortens a bit This isthe period you can start to focus on higher intensity areas such as suprashythreshold efforts and speed Yet the typical main focus is usually thresholdand some Zone 5VO2Max work Remember the clientrsquos strengths weakshy

nesses limiters and goals determine the focus I tend to make clientrsquos limshyiters the primary focus followed by a secondary focus that will drive trainingtowards the clientrsquos goal For example I may have great sprint abilities witha high 10shysecond output but my 20shyminute output is not so good The goal isto do well in a road race so I must work on my 20shyminute power output toincrease my time at threshold Knowing your clientrsquos strengths limitationsand weakness helps the coach to determine the type of work that needs to beperformed during the competition build and this is why it is so important toknow you client

PC Are there tests you do to measure these parameters

CM Ronald Reagan said ldquoTrust but verifyrdquo The same holds true with dataIn the context we are talking about power One still needs to consider heartrate but it is a little different Hopefully you have some past power data onthe client to create a profile to analyze You can build the power profile butyou also need to test it I start from ground zero with testing Most coaches(including me) have a systematic approach I test 4 areas that can be brokendown to aerobic and anaerobic realms Anaerobically we test the 10shysecondand 1shyminute power with a couple of sprint protocols On the aerobic side wedo the 5shyminute and 20shyminute power The 20shyminute power is especiallyimportant because it measures FTP which determines the 6 different trainingzones that we use to design a program Andy Cogganrsquos research reinforcesthe 20shyminute test as being the most valid Take the normalized power mulshytiply by 95 to get FTP and from there we calculate the 6 different trainingzones

The entire test is 70 minutes in length with warmshyup and recoveryThe warmshyup consists of 20 minutes with some spin efforts The first portionis the 1shyminute test This can be done on a trainer or a flat piece of road witha 1shy3 gradient From a rolling start they go as hard as they can for 1 minuterecover for 5shy10 minutes and do it again They recover for 10shy15 minutes andthen go into the 10shysecond sprint efforts This can also be done on a traineror the flat surface that the 1shyminute test was done on They do 3 x 10shysecondsprint efforts They go hard for 10 seconds relax recover to around Zone 2for 4 minutes and repeat twice again The aerobic 5shy and 20shyminute tests aredone at a different training session We start with a 20shyminute warmshyup anddo the 5shyminute test to determine VO2 max Recover for 10shy15 minutes and

Anaerobic TestingWU 10shy20 minutes working into Endurance Zone(Power Z2 HR Z2 RPE 2shy3)with 3 x 1shyminute fastpedals to wake up legs

MS1 5shyMinute Effort at FTP To better warm upand open up the legs letrsquos put in a 5shyminute effort atthe tested FTP number from the Day 1 test Oncecomplete ride for 10 minutes at Endurance Zone(Power Z2 HR Z2 RPE 2shy3) and then go on toMS2

MS2 1shyMinute Test Find a quiet road flat or witha slight uphill grade Start from about 20 mph out ofthe saddle HAMMERING (selfshyselected cadence)go as hard as you can go in the beginning Sit as youneed to and try to push out the entire minute This ishard Once complete spin for 5 minutes and thenrepeat the test When your second effort is completshyed spin easy for 15 minutes and then go on to MS3

MS3 3 x NP 10shySecond Sprint Max Find a clearstretch of road start from a slow speed of around 15mph and sprint as hard as you can for 10shy15 secshyonds Really focus on your JUMP from the lineRest for 2shy4 minutes between sprints (3) Try changshying up your gearing a little to hit higher max numshybers in each effort

CD 10shy15 minutes of easy spinning

Aerobic TestingWU 10shy20 minutes working into Endurance Zone(Power Z2 HR Z2 RPE 2shy3) with 3 x 1shyminute fastpedals to wake up legs

MS1 5shyMinute Hard Effort This 5shyminute effortshould be done at maximum Start the effort at ahigh pace but not so hard that you cannot finishstrong Really hammer out the last 45 seconds Thegoal is to generate a max 5shyminute VO2 Max test

while really opening up the legs for the test and realshyly dispense the initial freshness to help producemore accurate power in the 20shyminute test Oncecomplete spin easily for 15 minutes of recoveryworking back into Endurance Zone (Power Z2 HRZ2 RPE 2shy3) and then go on to MS2

MS2 20shyMinute Time Trial Try to do this on a roadthat is fairly flat and allows you to put out strongsteady power for the entire 20shyminute effort Donrsquotstart too hard You can do this on a steady climb orinto a headwind to help produce steady powerthroughout the 20shyminute effort Once completespin easy for 10 minutes in Endurance Zone (PowerZ2 HR Z2 RPE 2shy3) Your FTP is the power avershyage for the 20shyminute effort minus 3shy5


PERFORMANCE CONDITIONING CYCLING mdash Vol 21 No 3 PAGE 3

then go into the 20shyminute test In exercise physiology you do the allshyout efforts first You can do it in more than 2 sessions for thenew athlete but we try to get it done in two We then retest after a training block as part of a periodization model

PC How do you consider the 5shyminute test a VO2 test

CM This test equates to the Zone 5 power in the short term There is a correlation of doing these efforts in a lab setting An athshyletersquos VO2Max can only be truly test in a lab setting with a metabolic cart

PC What do you consider to be a successful preshyseason when

CM This is a subjective question look at performance measures In the annual training plan work backwards from the ldquoArdquo raceto establish performance marks For example you set a goal of increasing your FTP by 2 or being able to hold and SST intervalfor 30 min Another goal could be an increase of 3shy5 in FTP by the end of the first competition build or holding FTP intervalsfor upwards to 20 minutes During the preshyseasonbase training we know we are increasing the aerobic capacity but we are alsoworking on muscular endurance with the subshythreshold efforts I consider a successful preshyseasonbase training to be success if theclient can hold a 2x20 min SST effort by the end of the base training block However it is not uncommon to see slight increasesin FTP (such as a 1shy2 increase in FTP) during the base training block

Another thing to examine is how the athlete performs in group rides or competitive settings Do they hang on or excel Itsnot all about the numbers performance is the best measure of success

I want to emphasize that every coach has their own approach Most of us follow the same periodized theory but there aredifferent ways to train I may work traditionally with one athlete but train another a completely different manner Sometimes youtake an ldquooutsideshytheshyboxrdquo approach so testing and knowing the client is crucial

More Information Please Contact Chris at cmyerspeakscoachinggroupcom

O

Finding the Balance in TrainingAlison Powers ALP Cycles Coaching

Alison Powers founder and owner of ALP Cycles Coaching has been coaching cyclists for seven years She brings anunparalleled knowledge and skill base to cycling and bike racing Alison raced bikes professionally for eight years is a USACycling level 2 certified coach and has a Training Peaks level 1 certification She is certified as both a road and cycloshycross racshying coach from USA Cycling Alison is the only person in history to win all three road discipline national championships in oneyear (2014) These three national championships go along with winning two previous national championships (time trials and teampursuit in 2008) 2 NRC titles (2009 2013) and a true love for sports and sports conditioning In addition to coaching Alison speshycializes in coaching skills clinics and team training camps

f you race during the holidays no matter what category you are passionate about the bike and your training you wantto have good performance I see a lot of people who train hard the second half of November and December then hitthe holidays to attend parties and family functions It is important to realize that the preshyseason is almost five monthsaway but activity wears the athlete down during this period If you are mentally tired from the training it is time to

find activity that will allow you to enjoy being on your bike

Knowing You Are over the EdgeThese are good indicators that you are overtrained stressed or set up

for illness like sleeping through your alarm not having a good nightrsquos sleep orwaking up unmotivated Another is that you are unable to get your watts up inyour workout but your legs are burning Maybe even with a subpar level offorce output your heart rate is accelerated

Fear of DetrainingOne thing that cyclists fear is to detrain or lose cycling fitness I like to

reinforce to cycling athletes that the body is actually recovering from the hardwork you have done and that actually allows you to get stronger A lot of peoshyple freak out if they have three four or five days off the bike After a hard trainshying block your body needs that rest as does the mind You do not start to losefitness until you have been sedentary for a week to ten days If the athlete takesoff that much time they become really motivated and fresh and they will regainthat fitness very quickly

Alison Powers

IBGNINTXTPMSRMTB


How you come back is an important consideration and can be a problem if you try to do too much too soon The progresshysion back onto the bike should be fairly slow For example the athlete got sick and was forced to rest for a week During that timeI would recommend going out for a walk for 30 minutes at a very easy pace to avoid any sign of fatigue I also recommend takingup to a week to get back to where you were before getting sick in order to avoid going backwards in health

CrossshyTraining RecommendationsThis consideration has a lot to do with where you live and what you have to work with There is Nordic skiing for me in

Colorado and hiking with and without snowshoes Even riding a different bike is considered crossshytraining Road bikers can takeout a mountain bike or fatbike in the snow You could also walk strength train or do a core class Stay active without beating yourhead against a wall all the time You must ride the bike to be fit on it but do not neglect it entirely It would be reasonable to do thebike two to three times a week at the mostmdashwith one or two days off per weekmdashand do some other activity two or three days Youwill be super motivated in the spring but still have that fitness to put in longer hours on the bike

Transition Recommendations into the SeasonA lot of this has to do with what occurs during the winter You may have strength trained two or three times a week so you

would take one or two strength sessions out of the weekly training activity As the days get longer and the weather warmer you canadd duration to the rides If you rode inside with some short intense intervals you can now lengthen the interval time to buildendurance During the winter you may have had ten hours of training but now you can lengthen your total workout time to twelvehours I think you still need one day a week to do some type of crossshytraining

It is important to remember that it is OK to rest and to reinforce the idea of taking off weekly is not a bad thing You arenot going to lose all your fitness or become fat and flabby Being rested will motivate you to train and race

More Information Please Contact Alison by visiting her website wwwalpcyclescoachingcom or email her at alisonalpcyclescoachingcom

O

CYCLINGPerformance Digest

Elite

USACCA Coaching Education Opportunities We are now accepting 2016 USA Cycling Coaching Education Webinar proposals Please email the 2016

Webinar Proposal Form to the Coaching Education Coordinator

USA Cycling Webinars shy 2016 ScheduleshyTo Be AnnouncedDonrsquot Miss the USA Cycling Webinar Series Webinars can play an integral part in a coaches education and proshy

vide valuable CEUs USA Cycling is committed to consistently providing new and innovative educational opportunitiesfor our coaches coming soon Thank you for attending this past year

Webinar RegistrationRegistration for all webinars can be processed through your USA Cycling account Simply log in click on

account (below the welcome header) then click on View Available ClinicsWebinars then select the webinar you wishto participate in Most live webinars will take place at 4pm MTN time

Upon registration you will receive email confirmation with an additional registration link from our provider YouWILL need to register via the provider (GoToTrainingcom) and download their software to access the webinarRegistration and payment instructions are below the list of webinars in the WEBINAR FAQ section

Please retain the followshyup email from each webinar for continuing education units for coaching certification Allparticipants will receive two (2) CEUs per webinar (live or recorded)

Date Time Presenter Title

10shyMar 4PM MST Tyrone Holmes 12 Steps You Can Take to Increase Your Fees in 2016

24shyMar 4PM MST Keith Rust Athletes with Type 1 Diabetes A Primer for Coaches

7shyApr 4PM MST Tricia Davis Proper Position On and Off the Bike


Webinar RecordingsRecordings of webinars will be made available via our website shortly after the live viewing If you sign up for

the live webinar and do not attend you will still be responsible for purchasing the recorded version if you choose towatch it USA Cycling does not provide refunds for missed webinarsFor mac users it you have issues viewing recorded webinars here are a couple of recommendations1 shy Apple recommends downloading the free player app FLIP4MAC which attaches to your Quicktime2 shy Install the codec from gototraining shy httpswww1gotomeetingcomcodecPortal=wwwgotomeetingcom3 shy For Mac OS X users download VLC to listen to the webinar shy httpwwwvideolanorgvlcdownloadshymacosxhtml4 shy Contact GoTo Training technical support at 1shy888shy646shy0014Attn Coaches What to know about SafeSport

In January 2014 USA Cycling launched the SafeSport program aimed to increase awareness prevent misconshyduct and to respond to misconduct within the sport Coaches were one of many member groups required to completeSafeSport training as part of the program implementation in 2014 I wanted to express my sincere appreciation to all ofyou that dedicated the time to complete that objective

New SafeSport requirements to meet in 2016 Be sure to watch for more information


14shyApr 4PM MST Kyle Wolfe Training and Racing for Time Trials and Triathlons

5shyMay 4PM MST Sean Wilson Reinvigorating Junior Cycling in the US

19shyMay 4PM MST Kyle Wolfe Race Clean A Coaches Guide to Educating Racers About AntishyDoping

2shyJun 4PM MST Jason Boyton Cycling In the Heat

25shyAug 4PM MST Sean Wilson Beyond BRP Skills Etiquette and Race Craft

8shySept 4PM MST Sean Wilson Collegiate Cycling Making the Transition

6shyOct 4PM MST Tyrone Holmes PhD Improving Cycling Performance on an Indoor Trainer

3shyNov 4PM MST Menachem Brodie Strength Training for Success Part 2 Advancing your Programming

17shyNov 4PM MST Tricia Davis Strength Training for Cyclists (OffshySeason)

Senior Moments- Insight intoCoaching the Master Athlete

Presented by Marilyn Trout USA Cycling Certified Elite Coach

Marilyn has coached since 1983 She received the CanadianCoaching Excellence Award (coached cyclist to gold medal at ParalympicGames) in 1988 and was Ontario Coach of the Year in 1990 Marilyn was aJunior Development Club Coach from 1987shy 1992 and Canadian NationalTeam Coach for their 1990 European Project She is Nashy tional CoachingCertification Program ndash Level 3 (Canada) Marilyn has raced since 1978 wasa member of the Canadian National Team from 1980shy1988

Senior Moment Strength in Pillars 216 revisedColds happen Crashes happen ldquoJust get healthy and wersquoll hit the

training hard againrdquo It seemed so simple and straightforward years ago A ldquospeedbumprdquo

comes along training is modified health returns and training resumes Indeedthis scenario can happen to the Masters athlete however from my experience especially with health issues the lines area little more ragged and if the experts are truthful solutions are unclear and perhaps unknown

Each of us know all too well that our boat begins to tip over when too much ldquoliferdquo happens all at once and webegin to lose sight of our goals and the things we enjoy Simple and straightforward has now become complicated andconfusing Aging bodies growing kids aging parents or changing jobs it all seems to come with regularity at this ageEnter the coach What an opportunity for us in the coaching profession to come alongside a Masters athlete who needs a

Marilyn Trout


helping hand to sift through the unnecessary for the important To return to a little more simplicity and straightforwardshyness at least in one area of our lives would be quite welcome

For the past few years Irsquove been trying to coach the athlete in me to train for a competitive event There havebeen a few speedbumps that Irsquove hit which although they have put my athletic goals on hold have provided a valuableeducational journey and forged a personal ownership of my health Time and again itrsquos come to my attention that inorder to reach our potential we need to add Health Pillars to the wellshyknown Sports Performance Pillars and regard themjust as significantly

The traditional Sports Performance Pillars have solid pilings that are drilled deep within the bedrock of allsports PhysiologicalMental and sports specific TechnicalTactical As a Masters athleteCoachsurvivor I believe a setof Health Pillars is missing that intersects with the Sports Performance Pillars These would address the body and itschanging issuesneeds that are not given as much consideration as they deserve within the traditional Sports PerformancePillars Certainly the coach who has a deeper knowledge ofnutrition and endocrinology will testify to the importanceof these Pillars being ldquostandalonesrdquo rather than small subshycategories I believe this is the gap of information thatexists in addressing the needs of the Masters athlete in thecoaching community literature and research TheMasters athlete especially Masters female cannot beregarded simply as an age category She has a wholeother dimension than her male counterpart younger females oreven herself from previous years

Additional Pillars of HealthWith the changing food industry the Health Pillar of Nutrition has become a Pillar unto itself Years ago we

could dial in our fueling for training preshyrace postshyrace recovery easy days and offshyseason without even consideringwhere and how the food was grown or raised Now in order to remain healthy we need to be just as savvy in the nutrishytional field as we are in the technological Our training program is only as good as our health allows and our health isonly as good as what we feed it

The implications of changing hormones is a Health Pillar that also be unto itself for the female athlete at any ageand particularly for the Masters woman Although the athlete may have had solid Sports Performance Pillars in the pasta present Health Nutritional Pillar that on paper should be performing optimally the only things that have been realshyized are weight gain sleeplessness and discouragement Nothing seems to working as it once was The coach is frustratshyed and the athlete is about to call it quits It all seemed so simple and straightforward The Hormonal Pillar looms largein this season of life and if this is not addressed sports performance wonrsquot matter to her in the future The good news isbalance can return

Dialing it in AgainItrsquos been over 35 years that Irsquove been involved with this cycling game and Irsquove dialedshyin what works for me

with clothing nutrition training and equipment Thatrsquos also the frustrating part It was all working so well Until I turned50 The only thing that seemed to work was the clothing The nutrition got flipped on its head and the equipment seemedto work against me I wasnrsquot going to jump to the easy unthinking conclusion ldquoitrsquos agerdquo without a deeper and moreextensive investigation I needed a number of ldquosmall winsrdquo My credit card would give me a jumpstart with differentequipment and thoughts from an expert I needed to do this if I was to even think about competition again

1 Knee Problem ndash Knee problems were never an issue for me in all my years on the international circuit Why nowFor some reason I had full range of motion in my right knee but wasnrsquot able to load it Standing on the pedals or goingupdown stairs was out of the question Given the circumstances I knew it was more than a wornshyout issue

bull Technical Pillar An easy first step was to go back to the SpeedPlays to give a bit more pedaling marginbull Health Physical Pillar My trusty Physical Therapist knows me best and directed me to an Orthopedic Surgeon

Find the reason Make a choice It seems the articular cartilage was damaged probably due to an overshytheshybars crashand was causing the painful problem I opted for the Hylauronic Acid injections A good choice It continues to workfor me

bull Health Nutritional Pillar I came across ldquoThe Bone Broth Miraclerdquo a back to basics approach to health throughmy own kitchen I wanted to do all that I could alongside the injections This book was and is a valuable resourceA good choice

2 ShoulderNeckBack ndash If you cycle long enough eventually yoursquoll forget about the bike on your car roof I switchedto my travel bike which fit OK for short periods of time but riding it regularly became a chronic pain in the neck Alsoalthough my driverrsquos license says my height is 5rsquo6rdquo reality would prove otherwise Perhaps my bike frame was remindshying me of that

Presented by


bull Technical Pillar I stripped the frame sold it and reordered a new smaller frame A good choice bull Health Physical Pillar Once again I sought advice from my PT Team and devoted 3 months to weekly massage

to get rid of the angry muscles A good choice bull Moral of the story Lifersquos ldquosimple and straightforwardrdquo happens in a dynamic way Finding it may not be simple

nor straightforward but definitely worth the effort

Contact Marilyn at MarilynTheSageProjectorg

Senior Moment Q amp AldquoAge-oldrdquo Recovery


Dear BillSounds like you are aging right on schedule Quad strength diminishes cardiovascular capacity is reduced

metabolism slows hormonal levels drop which all affect cycling performance Even so older athletes are still groundbreaking It used to be people stopped training once they started a family or retired from their sport of choice Althoughathletes are now training beyond their 40s 50s and 60s there is little precedence to follow Nevertheless you can stillstart with following suggestions for improving recovery for any aged athlete Make sure you are covering the basics likerehydration stretching and just plain resting You provided me with additional information concerning your daily roushytine and the amount of sleep you get Now I understand that some people dont need much sleep but those extra shortsnights can certainly dig into your rejuvenation time

You also asked specifically about eating for recovery Ill steer you to the Velowear archives to my previous artishycle about Chocolate Milk as an ideal recovery drink It has the recommended 41 carb to protein ratio I have also seen51 recommended So maybe salad isnt enough replenishment if you want to rip it up the next day Remember thatglycogen restoration is maximized in the first 20 minutes post exercise too

You inquired about trying selfshymassage as a recovery aid If you have time Bill any recovery technique wouldbe good to add Another thing that people overshylook is the benefit of reducing core body temperature post exercise Getyourself into a cool water bathshower cooled air or use ice as soon as you are done stretching (while muscles are warmup to 8 minutes after a workout) You added that you arent training for anything in particular but your area has very hillytraining routes and I picked up on some competitive instinct Here are few things for you to consider Bill Firstly asyou age and need more recovery time perhaps you should consider a day or two of rest in between your hard ridesAnyone needs 24 hours to fully recover from aerobic workouts more if you are going anaerobic

Secondly beware riding junk miles pushing when you arent recovered enough to get good performance Youknow the type who push all the time and always go the same speed It seems to me like you are want good solid ridesbut expect that to happen day after day Are you taking enough rest breaks 3shy10 days every 3shy5 weeks Rest breaks letyour body rebuild from training stimulus and adapt to training Exercise without enough rest leads to overtraining Sothirdly track your training and plan rest breaks Fourthly find more ways to measure your training progress than comshyparing to training partners There are power meters speedometers and GPS devices available to help I still like plainold timing of climbs and knowing your gear and cadence While its nice to get improvements its still a lot of work simshyply to maintain fitness

So to summarize and prioritize Id like to see Bill do the following1 Get more sleep2 Spread training out over a week with at least one rest day in between hard rides or at least a very easy spin

Dear CoachI am past finding out that my 57 year old legsbody does not recover quite like it used

to Likehellipnowhere close The terrain here is very hilly and I rode 3 days last week I really hamshymered on Wednesday (but suspect I didnt eat correctly)On Thursday I rode hard even though itwas cut short to 20 miles and ate a salad when done Friday came and I was doing okay untilclose to the last hill (total of 10) I about cooked myself Pride made me keep pushing but if Ihad been in a Tour of any kind even with my grandson I would have been smoked So canyou help me out First what can I do to recover better What role does protein and carbs havein my recovery How about massage (would have to be selfshymassage) How can I do to maxshyimize the greater benefit Anything else I have forgotten to ask please feel free to address

shy Bill


in between to aid recovery3 Get into a routine of stretching (the 8 minutes post exercise) and glycogen replenishment (within 20 minutes)

post rides and include that in your training time 4 Track your training and plan rest breaks every 3shy5 weeks5 Monitor training efforts by your method of choice shy heart rate power speed time gearing or combinations

Most importantly list what you love about cycling and keep that the priority no matter whatCoach Peg Maass Labiuk

plabiuktelusnet

Over 20 years Coaching Experience (also known as Peg Hill) British National Womenrsquos Endurance Team2001 Cycling BC Provincial Coach Coaching Director 1990shy1998 Personal Coach in Road Mt Bike Triathlon 1995shypresent NCCP Coaching Certification shy Level III Complete Level IV Part Bike Fitting using RAD pedal system forcleat setting Author Sport Psychology for Cyclists 1999

Athletic Career Highlights bull US National Team 1984 Olympic Teambull World Championships Bronze Medalist Pursuitbull World Record Holder Cycling Ultra Marathon 24 Hour (4905 miles)bull US National Champion in Criterium and Kilometerbull Trade Teams = 7shyEleven Centurion Weight Watchers Frozen Foodsbull Winner Gastown Grand Prix Tour of White Rock

Q and A - Identifying and Appling CyclingWorkouts in a Periodization Model

Joe Friel Training Bible Coaching

CEU 82 USA Cycling Continuing Education Unit (CEU)

Instructions Effective January 1 2012 USA Cycling will no longer accept mailed in selfshytestsincluding past tests If the selfshytest is not online it is not eligible Selfshytests must be taken onlinethrough your MYUSACYCLING account (see COACHING LINKS) Each successful selfshytestwill earn 10 CEU The fee for the selfshytest is $15 You must answer 6 of 8 correctly You maketake the reshytest as many times as necessary to pass for one fee

ldquoYou must increase stress to produce gainsrdquomdashHans Selye

Q What are the different types of workouts that every cycling coach should have in theirmenu of exercises and can you provide their general characteristicsprotocols

A I organize training periodization and workouts by 6 ldquoabilitiesrdquo These are aerobic endurancemuscular force speed skills muscular endurance anaerobic endurance and sprint power Abrief description of each is as follows

Aerobic endurance involves steady rides done primarily in Cogganrsquos power or my heartrate zones 2 and 3 What I look for when the athlete is doing such rides is that power and heartrate remain steady relative to one another If one changes (heart rate rises or power declines)while the other stays the same then aerobic fitness needs continued attention I also chart powerrelative to heart rate and like to see the ratio rise over time When it stops rising and power and heart rate are steady then I believeaerobic fitness is at a peak and wersquore ready to progress to more challenging workouts

Muscular force workouts are typically short repetitions done using resistance In the very early stages of annual trainingthis could be in the weight room It soon needs to be done on the bike The best way to do this is with short reps of about 10shy20seconds done in a big gear and low cadence at a very high power output This can also be done on hills There is a very long recovshyery of at least 3 minutes after each rep A rider could do as many of these as possible within a session so long as there is no kneediscomfort and power does not fade more than roughly 5 If either of these occurs then the workout is ended

Joe Friel


Speed skills sessions are intended to improve pedaling efficiency for road cyclists This involves doing drills to improvetechnique A typical drill is to increase the pedaling cadence to a max level every few minutes while in a low gear Max pedalingcadence is reached when the rider begins to feel as if heshe is bouncing on the saddle This is typically reached in a handful of secshyonds At this point slow the cadence only slightly and maintain it for a few more seconds while relaxing the feet legs arms handsand face The entire repetition may take 10 seconds Over time the rider should find that heshe is able to manage higher cadenceswhile staying relaxed

Muscular endurance is the most basic of the advanced abilities (anaerobic endurance and sprint power are the other two)This is the type of workout that prepares the rider for a fast ride in a group or a time trial It involves long work intervals (6shy12 minshyutes) at about anaerobic threshold with short recovery intervals (about 14th of the work interval) An athlete should be able to doa total of about 30shy60 minutes of total work interval time in a single session This may be done once or twice a week

Anaerobic endurance is what often determines the outcome of road race These sessions prepare the athlete for surges onhills creating breaks bridging to breaks and racing in the wind when guttered It is often done with work intervals that are 2shy4minutes long and done at well above anaerobic threshold (Cogganrsquos power zone 5 or my heart rate zone 5b) with recovery intershyvals of equal duration to the work intervals 20shy30 minutes of total work intervals in a single session once a week will improveanaerobic endurance

Sprint power workouts prepare the athlete for the sprint in a road race One such workout is to do 8shy12 second allshyout effortsprints on varying terrain straightshyaways and out of corners Recover for 3shy5 minutes after each sprint Stop the workout whenpower drops by about 5

Q What are the general considerationsrecommendations of these workout types based on a periodization model (preshyinshyseason peaking etc)

A Periodization can vary between riders depending on what they are training for their limiters and strengths But generallyaerobic endurance muscular force and speed skills along with some muscular endurance training are the focus of the base perishyod In the build period muscular endurance anaerobic endurance and sprint power are usually the primary types of workoutsIn the build period aerobic endurance muscular force and speed skills are maintained with less frequent workouts for each abilshyity

Q Since all exercise prescription is a highly individualized what are the indicators for a coach to know when to prescribea workout type to a client Here we can consider such things as coaching observation field tests TSS training history disshycussion of goals with the client etc

A I have riders regardless of limiters and strengths work on aerobic endurance muscular force speed skills and muscularendurance in the base period Some will progress very fast through this period and others will need more time The focus of the athshyletersquos training in the build period relative to muscular endurance anaerobic endurance and sprint power depends on hisher limshyiters and strengths This is generally easy to determine by studying the athletersquos past race performances with regards to time trialsanaerobic race components climbs and sprints How much emphasis is placed on each training ability depends on the athletersquosgoals for the season and the races on the hisher schedule

Q Finally what are some suggestions as to the ldquomixrdquo of these types of workouts to avoid overtraining poor results etc

A Avoiding overtraining essentially means dosing workout stress at a level which is appropriate for the rider and then allowingfor recovery How much recovery also depends on the athletersquos capacity for work and unique adaptation responses All of thisvaries throughout the season as fitness and fatigue change with the capacity for work increasing and the adaptive response timedecreasing The coach must also be aware of the interplay of ability categories within a given workout and in subsequent workshyouts For example lengthy anaerobic endurance workouts are very stressful and require more recovery time than muscularendurance and sprint power workouts So scheduling a mix of these abilities within a workout andor on subsequent days mustreflect the riderrsquos presumed responses All of this means the coach must know the athlete quite well That is difficult when thecoachshyrider relationship is in its early stages At this time the coach must schedule workouts conservatively and closely observethe athletersquos response

Test Questions1 In planningorganizing a training periodization and workouts what are the 6 ldquoabilitiesrdquo to consider A Aerobic endurance muscular force aerobic skills muscular endurance anaerobic endurance and sprint powerB Aerobic endurance muscular force anaerobic skills muscular endurance anaerobic endurance and sprint powerC Aerobic endurance muscular force power skills muscular endurance anaerobic endurance and sprint powerD Aerobic endurance muscular force speed skills muscular endurance anaerobic endurance and sprint power


2 Aerobic fitness is at a peak and the athlete is ready to progress to more challenging workouts whenA In charting power relative to heart rate we see the ratio rise over time When it stops rising and heart rate is steadyB In charting power relative to heart rate we see the ratio rise over time When it stops rising and power is steadyC In charting power relative to heart rate we see the ratio rise over time When it stops rising and power and heart rate are steadyD In charting speed relative to heart rate we see the ratio rise over time When it stops rising and power and heart rate are steady

3 Muscular force workouts on the bike should be done A With short reps of about 10shy20 seconds done in a big gear and low cadence at a very high power output This can also be doneon hills There is a very long recovery of at least 3 minutes after each repB With short reps of about 30shy60 seconds done in a big gear and low cadence at a very high power output This can also be doneon hills There is a very long recovery of at least 3 minutes after each repC With short reps of about 10shy20 seconds done in a big gear and low cadence at a very high power output This can also be doneon hills There is a very long recovery of at least 6 minutes after each repD With short reps of about 10shy20 seconds done in a small gear and low cadence at a very high power output This can also be doneon hills There is a very long recovery of at least 3 minutes after each rep

4 Muscular endurance training involves A Intervals (6shy12 minutes) at about anaerobic threshold with short recovery intervals (about 14th of the work interval) Done fora total of about 30shy60 minutes of total work interval time in a single session once or twice a weekB Intervals (4shy8 minutes) at about anaerobic threshold with short recovery intervals (about 14th of the work interval) Done for atotal of about 30shy60 minutes of total work interval time in a single session once or twice a weekC Intervals (6shy12 minutes) at about anaerobic threshold with short recovery intervals (about 14th of the work interval) Done fora total of about 60shy90 minutes of total work interval time in a single session once or twice a weekD Intervals (6shy12 minutes) at about anaerobic threshold with short recovery intervals (about 12 of the work interval) Done for atotal of about 30shy60 minutes of total work interval time in a single session once or twice a week

5 Anaerobic endurance is often done with A Work intervals that are 1shy3 minutes long well above anaerobic threshold with recovery intervals of equal duration to the workintervals 20shy30 minutes of total work intervals in a single sessionB Work intervals that are 2shy4 minutes long well above anaerobic threshold with recovery intervals of equal duration to the workintervals 20shy30 minutes of total work intervals in a single session C Work intervals that are 2shy4 minutes long well above anaerobic threshold with recovery intervals of equal duration to the workintervals 10shy15 minutes of total work intervals in a single sessionD Work intervals that are 6shy8 minutes long well above anaerobic threshold with recovery intervals of equal duration to the workintervals 20shy30 minutes of total work intervals in a single session

6 An example of a sprint power workout would be to doA 1shy2 minutes allshyout effort sprints on varying terrain straightshyaways and out of corners recover for 3shy5 minutes after each sprintand stopping the workout when power drops by about 5B 8shy12 second allshyout effort sprints on varying terrain straightshyaways and out of corners recover for 3shy5 minutes after each sprintand stopping the workout when power drops by about 10C 8shy12 second allshyout effort sprints on varying terrain straightshyaways and out of corners recover for 3shy5 minutes after each sprintand stopping the workout when power drops by about 5D 5shy8 second allshyout effort sprints on varying terrain straightshyaways and out of corners recover for 3shy5 minutes after each sprintand stopping the workout when power drops by about 10

7 The focus of the base period should be A Aerobic endurance muscular force and speed skills along with some muscular endurance trainingB Anaerobic endurance muscular force and speed skills along with some muscular endurance trainingC Aerobic endurance muscular force and speed skills along with some strength trainingD Aerobic endurance muscular force and sprint power along with some muscular endurance training

8 List in priority your planningorganizing a training periodization 6 ldquoabilitiesrdquo and why

R



Cycling Anaerobic PowerMaciejczyk Marcin1 Wiecek Magdalena1 Szymura Jadwiga2 Szygula Zbigniew3 Brown Lee E4

Abstract Maciejczyk M Wiecek M Szymura J Szygula Z and Brown LE Influence of increased body mass and body comshyposition on cycling anaerobic power J Strength Cond Res 29(1) 58ndash65 2015mdashRecent evidence suggests that not only body fat(BF) but high lean body mass (HLBM) adversely affects aerobic performance and may reduce aerobic endurance performance aswell However the influence of body composition on anaerobic performance remains controversial This study aimed to examinethe effects of increased body mass (BM) and body composition on cycling anaerobic power Peak power (PP) and mean power (MP)measurements were conducted in 2 groups of men with similar total BM but different body compositions resulting from (a) highlevel of BF [HBF group] or (b) high level of lean body mass [HLBM group] and in a control group Peak power and MP were calshyculated in absolute values relative to BM and lean body mass (LBM) and using allometric scaling Absolute PP and MP were sigshynificantly higher in the HLBM group compared with the control and HBF groups However PP and MP relative to BM and usingallometric scaling were similar in the HLBM and control groups yet significantly higher than in the HBF group There were nosignificant differences between groups in PP and MP when presented relative to LBM Therefore it seems that it is not BM butrather body composition that affects PP Increased BM resulting from increased LBM does not adversely affect cycling anaerobicpower but a BM increase resulting from an increase in BF may adversely affect PP Therefore coaches and athletes should avoidexcess BF to maximize cycling anaerobic power

PRACTICAL APPLICATIONS Body composition is an important determinant of cycling anaerobic power Not BM but bodycomposition affects cycling PP Increased BM resulting from increased LBM does not adversely affect cycling anaerobic power Incontrast increased BM resulting from increased BF may adversely affect cycling PP relative to BM Coaches instructors and athshyletes of sports in which power plays an important role should pay particular attention not only to total BM but to body composishytion Anaerobic anaerobicaerobic sport disciplines must strive to reduce BF and control LBM For comparison of power measureshyment results we also suggest presenting power relative to LBM

From Journal of Strength amp Conditioning ResearchJanuary 2015 shy Volume 29 shy Issue 1 shy p 58ndash65

Off-Season-Off-Bike Menu of Exerciseswith YouTube Leg Power Development Cycling is a power sport Power equals force times speed Force is the amount of effort you put into the pedal stroke and

speed is your leg rpm This issue well look at some leg power development exercises to add to your preshyseason program shy DavidErtl USA Cycling Level 1 Coach

Here is a few exercises that can be done right at home Add these to yourMenu of Exercises

Quick Scissors in PlaceSwitch feet (only a few inches) from a front to

back split in a forward straddle position light feet andcontrol upper body straight alternate feetWatch video HERE


PERFORMANCECONDITIONING CYCLING

EDITORIAL BOARD

Kevin DessartDirector of Coaching Education and AthleticDevelopmentUSA CyclingColorado Springs CO

Edmund R Burke PhDIn Memorial

PSYCHOLOGY

Kristen Dieffenbach PhDMountain Marathons and More Frostburg MD

CYCLING SCIENCE

Jeff Broker PhD UCCSColorado Springs CO

Randy Wilber PhD FACSMSenior Sports Physiologist USOC Colorado SpringsCO

BIKE FIT

Christopher KautzPK Racing San Anselmo CA

BIKE SKILLS AND STRATEGIES

Steve ThordarsonNorth Field IL

ON BIKE CONDITIONING

Al GandolfiSchererville IN

Barney KingBarneykcoaching Phoenix AZ

INJURY PREVENTION

Arnie Baker MDSan Diego CA

Andy Pruitt EdD PADenver CO

Erik Moen PTKenmore WA

NUTRITIONRECOVERY

Ellen Coleman MA MPH RD shy ChairRiverside CA

STAFF

Ken Kontor CAE CSCSshyPublisher

Joe Kontor shy Layout amp Design

Tim Kontor shy Associate Office Manager

PUBLISHING STATEMENT

Performance Conditioning Cycling Newsletter (ISSN

1544shy242x) is published seven times a year

AugustSeptember OctoberNovember

DecemberJanuary February March AprilMay and

JuneJuly in cooperation with the USA Cycling

Federation and the National OffshyRoad Bicycle

Association by Performance Conditioning Inc Ken

Kontor CAE CSCS publisher Subscription price

$29 per year $26 for USCF and NORBA licensed ridshy

ers in the United States Canada add $5 other counshy

tries add $8 US funds only for all transactions

NEW SUBSCRIPTIONS

Credit card only dial 402shy489shy9984 or

by check or money order to PO Box 6835

Lincoln NE 68506shy0819

CUSTOMER ASSISTANCE AND EDITORIAL

OFFICES

1shy402shy489shy9984

POSTMASTER

Send address changes to condpressaolcom or

Performance Conditioning Cycling Newsletter PO

Box 6835 Lincoln NE 68506shy0819

This newsletter is intended to provide general inforshy

mation and is not intended to provide individual conshy

ditioning andor medical advice Any individual

should consult with his or her physician or trainer to

determine if these methods are appropriate

copy Performance Conditioning Inc 2015 All rights reserved

Moving Subscription Question(s) Write Performance Conditioning Cycling PO Box 6835 Lincoln NE 68506 mdash Call 402shy489shy9984 mdash eshymail condpressaolcom

Squat Jumps a Feet are shouldershywidth hands lockedbehind the head abs tightb Lower body until top of thighs are justabove parallel with floor Make sure feetstay flat on the floor and knees stay overtoes throughout the liftc Jump as high aspossible land withbent kneesd Maintain a tightabdomen and flatback throughout thelift and return toupright positionavoiding the kneescoming togetherWatch video HERE

Mogul JumpsMogul Jumps Feet together jump while twisting hips 45deg in

a rapid motion move forward and backwardWatch video HERE

Lateral Jumpsa Place feet shouldershywidth apart take a sideways step and lowerbody until top of thigh is parallel to the floorb Push off the foot that is placed out to one side and jump as highas possiblec Maintain an upright chest position throughout lift keep back flatd Upon landing move foot to other side and jumpWatch video HERE

Butt Kick JumpsJump straight up

point knees down andkick heels to buttocksWatch video HERE

O

= Instant Information = Instant Program = Long Term ResultsINSTA-KITS

ALL KITS $1195 EACHGo to wwwperformanceconditioncom and click

the Instashykit Icon on the Home Page

bull Conditioning Programs Delivered Via Eshymail in less than 24 Hoursbull You Get 10 of their Best Articles many with a Bonus Feature organized so you can start NOW

Cycling Coaches Learn MoreCycling Coaches Learn Moreabout OffshyBike Conditioning about OffshyBike Conditioning

This Compendium is design to increase you knowledge about the OffshyBike by offering

Selected Reading from Performance Conditioning Cycling including

Performance Programs

bull OffshyBike Sprinting Power Improvementbull How to Introduce Strength Training to Cyclists Age 13shy15bull Cyclist Guide to Safe Plyometricsbull Power Pull Benefits of Explosive Lifting for Track Cyclists Without the Risksbull Avoiding Inshyseason Muscle Mass Loss bull And More

Designing Programs

bull What You Need to Know Before Starting aStrength Program

bull Strength Training Scheduling Issues for Elite LevelCycling

bull And More

Injury Prevention

bull The On and Off Muscles of Cycling How TheyAffect Performance

bull Postural Considerations Setting the Foundation forCycling

bull Cycling Knee Pain Preventionbull The Triad of Cycling Back Pain Preventionbull Coaches Role in the Injury Rehabilitation Processbull And More

Equipment and Modalities

bull Proper Use of Selectorized Machines to ImproveAcceleration and Power

bull OffshyBike Training Methods using PortableAffordable Training Tools

bull No Cost No Equipment Strength Training shyManual Resistance Partner Training

bull And More

60 Pagesshy 1995

Click HERE to Order

From the USAC Coaching Education DepartmentIf you are not currently a USA Cycling certified coach but would like to become one you can

find the answer to many of your questions on the USA Cycling website (wwwusacyclingorg) in theCoaching Program area The entry level (USAC Level 3) is a home study course that includes thenewly developed Introduction to Coaching Cyclists

USA Cycling offers further certification and educational opportunities The next level of certishyfication is level 2 The level 2 certification clinics are held several times a year throughout the counshytry Information on the agenda and schedule can be found at the above referenced website In addishytion to the certification clinics USA Cycling offers a Power Based Training Clinic

A recent addition to the USA Cycling Education program is webinars These webshybased semishynars take advantage of computer and internet technology The webinars cover a variety of topicsInformation on the webinars can be found on the Coaching Program page of the USA Cycling webshysite Webinars are open to anyone Some webinars are free most webinars have a fee

Pre-season Testing and TrainingChris Myers Coach Peaks Coaching Group USAC Level 2 Coach Sports Nutritionist CISSN

Chris joined the cycling team at the United States Military Academy as a sophomore in 2002 He started as a menrsquos Cshyroadracer and by his senior year in 2004 he became a menrsquos Ashyroad racer and team coshycaptain Upon graduation and two deploymentsto Iraq Chris began racing on the military and German professional road and mountain bike circuits with many podium finishesChris is a doctorial candidate in exercise physiology at Florida State University and is a researcher at the Navy Experimental DiveUnit in Panama City Beach FL

COACHING PHILOSOPHY STATEMENT

raining is not all about numbers They are a good indicator of your training performance but you must look at everyother aspect of your program including your schedules stress nutrition sleep and most importantly family Agood coach recognizes this and helps you balance all these factors I learned these lessons the hard way I want topass on my knowledge of trainshying racing tactics preparation

and all other aspects of being a holistic athlete inorder to assist you in reaching your goals andgetting to the next level

Your training program is yours it is notmine I firmly believe I am simply a tool to helpyou improve and achieve your objectives I willlisten and work hard to assist you to achieveyour goals

PC Talk about your definition of the preshyseason

CM It is the training period beforecompetition More cyclists have anldquoevent an ldquoArdquo race that they wantto peak for It could be thenationalstate road race a sportif orcompetitive club even part of itdepends on when they occur duringthe year and how many events theywant to do within their competishytionrdquo season Preshyseason is alsowhen some base training would norshymally occur from November orDecember through March or Aprildepending on where you live Butthis is driven by when the peakevent occurs I have clients in theMiddle East where it is so hot in thesummer that the period betweenMay and July is their preshyseason

PERFORMANCE


Volume 21 Number 3

CYCLING

TBGNINTXTPMSRMTB

Official Licensed Publication of the

Symbols to SuccessArticles preceded by

indicates author believes content is for beginningshylevel athletes withtraining age of 0 to 2 years

indicates author believes content is for sport (intermediate)shylevelathletes with training age of 2 to 4 years

indicates author believes content is for expertshylevel athletes with trainshying age of over 4 years

indicates author believes content is for mastershylevel athletes over30 years of age

indicates author believes content is for mountain bikingNOTE Training age year is continuous yearshyround conditioning

following articles indicates the content has been reviewed by the edishytorial board

following articles indicates the content is the sole opinion of the authorO

R

MTB

MSR

XTP

INT

BGN

USA Cycling Coaches Association

Chris Myers




























O









Alison Powers

IBGNINTXTPMSRMTB









O


Elite



































Marilyn Trout















Presented by
















shy Bill





plabiuktelusnet












Joe Friel





















R














EDITORIAL BOARD



PSYCHOLOGY


CYCLING SCIENCE



BIKE FIT







INJURY PREVENTION




NUTRITIONRECOVERY


STAFF
















NEW SUBSCRIPTIONS





OFFICES


POSTMASTER

















O










Designing Programs



bull And More

Injury Prevention








bull And More

60 Pagesshy 1995

Click HERE to Order
































O









Alison Powers

IBGNINTXTPMSRMTB









O


Elite



































Marilyn Trout















Presented by
















shy Bill





plabiuktelusnet












Joe Friel





















R














EDITORIAL BOARD



PSYCHOLOGY


CYCLING SCIENCE



BIKE FIT







INJURY PREVENTION




NUTRITIONRECOVERY


STAFF
















NEW SUBSCRIPTIONS





OFFICES


POSTMASTER

















O










Designing Programs



bull And More

Injury Prevention








bull And More

60 Pagesshy 1995

Click HERE to Order














O









Alison Powers

IBGNINTXTPMSRMTB









O


Elite



































Marilyn Trout















Presented by
















shy Bill





plabiuktelusnet












Joe Friel





















R














EDITORIAL BOARD



PSYCHOLOGY


CYCLING SCIENCE



BIKE FIT







INJURY PREVENTION




NUTRITIONRECOVERY


STAFF
















NEW SUBSCRIPTIONS





OFFICES


POSTMASTER

















O










Designing Programs



bull And More

Injury Prevention








bull And More

60 Pagesshy 1995

Click HERE to Order













O


Elite



































Marilyn Trout















Presented by
















shy Bill





plabiuktelusnet












Joe Friel





















R














EDITORIAL BOARD



PSYCHOLOGY


CYCLING SCIENCE



BIKE FIT







INJURY PREVENTION




NUTRITIONRECOVERY


STAFF
















NEW SUBSCRIPTIONS





OFFICES


POSTMASTER

















O










Designing Programs



bull And More

Injury Prevention








bull And More

60 Pagesshy 1995

Click HERE to Order



























Marilyn Trout















Presented by
















shy Bill





plabiuktelusnet












Joe Friel





















R














EDITORIAL BOARD



PSYCHOLOGY


CYCLING SCIENCE



BIKE FIT







INJURY PREVENTION




NUTRITIONRECOVERY


STAFF
















NEW SUBSCRIPTIONS





OFFICES


POSTMASTER

















O










Designing Programs



bull And More

Injury Prevention








bull And More

60 Pagesshy 1995

Click HERE to Order



















Presented by
















shy Bill





plabiuktelusnet












Joe Friel





















R














EDITORIAL BOARD



PSYCHOLOGY


CYCLING SCIENCE



BIKE FIT







INJURY PREVENTION




NUTRITIONRECOVERY


STAFF
















NEW SUBSCRIPTIONS





OFFICES


POSTMASTER

















O










Designing Programs



bull And More

Injury Prevention








bull And More

60 Pagesshy 1995

Click HERE to Order




















shy Bill





plabiuktelusnet












Joe Friel





















R














EDITORIAL BOARD



PSYCHOLOGY


CYCLING SCIENCE



BIKE FIT







INJURY PREVENTION




NUTRITIONRECOVERY


STAFF
















NEW SUBSCRIPTIONS





OFFICES


POSTMASTER

















O










Designing Programs



bull And More

Injury Prevention








bull And More

60 Pagesshy 1995

Click HERE to Order









plabiuktelusnet












Joe Friel





















R














EDITORIAL BOARD



PSYCHOLOGY


CYCLING SCIENCE



BIKE FIT







INJURY PREVENTION




NUTRITIONRECOVERY


STAFF
















NEW SUBSCRIPTIONS





OFFICES


POSTMASTER

















O










Designing Programs



bull And More

Injury Prevention








bull And More

60 Pagesshy 1995

Click HERE to Order

























R














EDITORIAL BOARD



PSYCHOLOGY


CYCLING SCIENCE



BIKE FIT







INJURY PREVENTION




NUTRITIONRECOVERY


STAFF
















NEW SUBSCRIPTIONS





OFFICES


POSTMASTER

















O










Designing Programs



bull And More

Injury Prevention








bull And More

60 Pagesshy 1995

Click HERE to Order













R














EDITORIAL BOARD



PSYCHOLOGY


CYCLING SCIENCE



BIKE FIT







INJURY PREVENTION




NUTRITIONRECOVERY


STAFF
















NEW SUBSCRIPTIONS





OFFICES


POSTMASTER

















O










Designing Programs



bull And More

Injury Prevention








bull And More

60 Pagesshy 1995

Click HERE to Order





R














EDITORIAL BOARD



PSYCHOLOGY


CYCLING SCIENCE



BIKE FIT







INJURY PREVENTION




NUTRITIONRECOVERY


STAFF
















NEW SUBSCRIPTIONS





OFFICES


POSTMASTER

















O










Designing Programs



bull And More

Injury Prevention








bull And More

60 Pagesshy 1995

Click HERE to Order







EDITORIAL BOARD



PSYCHOLOGY


CYCLING SCIENCE



BIKE FIT







INJURY PREVENTION




NUTRITIONRECOVERY


STAFF
















NEW SUBSCRIPTIONS





OFFICES


POSTMASTER

















O










Designing Programs



bull And More

Injury Prevention








bull And More

60 Pagesshy 1995

Click HERE to Order














Designing Programs



bull And More

Injury Prevention








bull And More

60 Pagesshy 1995

Click HERE to Order










Designing Programs



bull And More

Injury Prevention








bull And More

60 Pagesshy 1995

Click HERE to Order









Documents

ERFORMANCE CONDITIONING CYCLING