Insights on the Bike Buying Process
I recently had a chance to sit down with Ian Buchanan of Fit Werx in Waitsfield, Vermont to discuss the bike buying process.
Rollin’, Rollin’, Rollin’ in my Basement.
I recently borrowed a set of rollers from a friend just to see what the difference is between riding a stationary trainer and riding the rollers for a longer duration. I have been using a stationary trainer ever since I started riding. I never had much interest in rollers because I really never had much interest in riding inside that much. Still don’t much like riding inside.
I picked up the rollers on Thursday night and tried them out for about 30 minutes while I watched that medical show about someone’s anatomy. I set them up between a bookshelf and my couch and managed only to take one digger during my trial run. I was clearly working it out by the end. I was liking the feel way more than my trainer.
On Saturday my goal was to ride the rollers for 90 minutes on both my road and time trial bikes. I jumped on my road bike first and started spinning. All was well and I was quickly gaining confidence in my abilities. I did a few spinups to 150 rpms without incident. My confidence continued to grow. The rollers made me feel like I was really riding as opposed to my back wheel being locked in. I was really liking it now.
I swapped my road bike for my TT bike. My TT bike has my SRM on it so I could figure out how my power output was corrseponding to different gear ratios and speeds. As my confidence continued to grow, I slowly and carefully slipped into the aero position. The aero position on rollers is the bomb and worthy of ultimate bragging rights! I was in the aero position for about 2 minutes when my front wheel started frantically moving from side to side. I tried to get my hands back to the bar ends but to no avail. I lost control of the bike and went flying into my stereo with stacks of cds now projecting in every direction. Confidence gone. Won’t do that again. At least not for awhile. I will go buy some rollers though.
Rollers are perfect for this time of year (dead of winter). Rollers help you smooth out your pedal stoke, improve your balance, and tune your aerobic system. You can get anaerobic on rollers if you really try, but it is difficult. I was using a set with 3 inch diameter and at 25 mph, I was in the perfect training zone for building base. The ride is super smooth and much more enjoyable than the trainer.
Right now if I had to choose between rollers and a stationary trainer I would go with rollers. Save the intensity for outside. When riding inside work on technique and aerobic development. There will be plenty of time for anaerobic work once the snow disappears. Just be sure not to get too cocky and don’t set up near anything fragile!
Ride well, mb
Where does your motivation come from?
I recently had dinner with a former student of mine who is now a soon to be Cat. 1 and racing for the Independent Fabrication Elite Team. I can remember when I met him. He was a scrawny 14 year old with moppy hair and a generous spirit. I was beginning my career as a teacher after many years in the business world. We instantly connected over cycling. He hadn’t yet ridden much, but was eager to start.
The following spring, once he had purchased a road bike, we began to ride together after school. I could tell his passion and dedication to the sport was growing rapidly, much faster than his development. I thoroughly enjoyed those early rides, because it was so easy to put him in to difficulty.
He was eager to begin racing, signing up for a mixture of junior and Cat. 5 events during the spring of his junior year. Racing offered a steep learning curve as it does to all but the insanely talented. We would debrief the various mishaps and mistakes that befell us both as we continued to ride together in the afternoons. I could see he was discouraged but truly enamored with the sport. We raced together once that summer and thankfully I was the victor.
The following year my time for cycling took a bit of a hit and I fell away from the sport. My student disappeared to Spain for the spring semester of his senior year. Of course he took his bike. When he returned, his form was unbelievable. To say he improved would be a serious understatement. I wasn’t riding much, but we did talk a lot. I followed his race schedule and started to notice how his results were improving. He was racing in the cat 4s then and racking up the points.
In September of that year, I happened to look at the results from stages 1 and 2 of the Green Mountain Stage Race. We had not spoken much during the summer, but there his name was atop the Cat. 4 results. He was leading the race! GMSR is a brutal race if you are not familiar with it. I was astonished.
I made sure I was there for the last stage, the Burlington Criterium. As luck would have it, he flatted with 4 to go and ended up in third overall. I was bummed for him, but watching that race ignited the passion for cycling that had all but disappeared from my own life. I went home and got on my bike.
Ever since then, I have been accumulating the hours on my bike. I upgraded to Cat 3 last year and had the opportunity to race with my former student once again. It was a very hilly race and a very hot day. My form was good, but the course was tough with a long climb right in the middle. I had a good race, finishing with the gruppetto about 10 minutes behind behind the lead group of super lean 20 year olds. As I crossed the finish line, my student was there clapping and expressing a massive grin. “How’d you do,” I asked as I collapsed on to the ground. “I won!” he answered. “For real,” I countered. “For real.”
Over lunch we exchanged every detail of the race. He had executed his plan beautifully. I was amazed at how far he’d come. I was also more motivated than ever. That season was probably my best ever. In many ways, I owe it to this former student. It seems he has always been there in some way to remind me how great the sport of cycling is. He never complains about the training or the crappy conditions New England can offer. He loves it, just loves it.
This past weekend he coaxed me into a ride in 20 degree temps. I don’t think I have ridden in 20 degree temps before. I always deferred to the basement during the long Vermont winters. He talked me out of it. There I was Saturday riding with the UVM boys with every article of cycling gear I owned shielding me from the elements. I could not believe I was outside riding in January. I kept thinking, I may actually have a base this year. This is unbelievable. With my new found appreciation for cold weather riding, I went out again the following day.
This season I am launching a new masters team, a coaching business, and a cycling journal. I have a lot invested in the upcoming season to say the least. Staying motivated is key. I draw my motivation from commitments I have made to my team members, my clients, my family, and myself. Heck, I even draw a little motivation from a guy my age trying to win another Tour de France. I am continually mindful of the fact that investing in and committing to others will reciprocate at the most important times, times when I need a little push. I wish you the best in 2010 and I ask you, “Where does your motivation come from?”
CYCLEtrainer 13 TempoBursts
My legs were feeling a little heavy today. Had to gut this one out.
Today’s workout:
Warmup 10 minutes.
20 minutes at zone 3/4 with 8 second bursts every 3 minutes. Cadence 70-75
5 minutes esay spinning
20 minutes at zone 3/4 split into first 10 minutes no bursts and last 10 minutes bursts every minute.
10 minute cool down
I went to the gym and hit the weights for 60 minutes afterwards. Legs are a lot heavy now!
Vermont Chiropractic and Sports Therapy to Sponsor 2010 Team
Impulse CYCLEsport is pleased to announce that Vermont Chiropractic and Sports Therapy has committed their support for 2010. Vermont Chiropractic & Sports Therapy is locally owned and operated by Drs. Travis M. Hart and Sarah Harkins Hart. Vermont Chiropractic & Sports Therapy focuses on the spine, extremities, sports injuries and soft tissue care, specializing in evidence based chiropractic, using manual and adjunctive therapies, rehabilitation, sports performance, preventive care and nutritional wellness. Vermont Chiropractic & Sports Therapy is the premier Active Release Techniques (ART) clinic and a certified Cox Flexion Distraction Technic provider in the greater Vermont area. Impulse CYCLEsport welcomes their support in 2010.
CYCLEtrainer 12 Big Gear Repeats
I felt pretty refreshed this morning so I decided to up the ante a little and do some big gear repeats. These intervals are super effective for time trialing, especially if you need to build strength and muscular endurance. The workout is simple:
WU: 10 minutes with a few spinups to get the blood flowing. Extend the warm up if your legs feel heavy.
MS: 3 x 10 minutes in zone 3/4 keeping cadence between 60-70. Spin easy for 5 minutes between intervals. If you are working with power then the efforts should be 90-95% of FTP.
CD: 10 minutes.
Enjoy!
CYCLEtrainer 11 Week 2 Winter Base
Wrapped up week 2 of my 12 week winter base plan today. I felt on the verge of sickness all week. I had to abandon a workout on Thursday as a precautionary measure. I managed to complete everything else and I feel pretty good as I write this. I am committed to at least one 2-hr trainer ride each week. This morning I held to my commitment and completed the following workout:
WU: 15 minutes
MS: 3 x 8 minute high cadence work 110+ rpm with 4 minutes spinning at 90-95 between intervals
10 minutes easy spinning
30 minute tempo with bursts every 3 minutes for 8 seconds
10 minutes easy spinning
2 x 6 minutes at or slightly above LT with 4 minutes easy spinning between.
CD: 10 minutes easy spinning.
CYCLEtrainer 10 High and Low Power
This morning’s workout came from a very reputable source as part of a 12 week winter base program. At first glance it did not look too bad. This was probably because the intervals were in gear ratios and cadence rather than power. Just so you know, spinning at 110 rpm in a 39:13 equates to about 500W of power. Ouch!
- WU: Good warm-up for 15 minutes and then do these:
MS:
1minute- 53:15–50-60 rpm
1minute 39:15–90 rpm
1minute 53:16–50-60 rpm
1minute 39:16 -90rpm
1minute 53:15- 50-60 rpm-
1minute 39:15 100 rpm
1minute 53:14- 50- 60 rpm
1minute 39:14 – 110rpm
1 minute 53:13—50-60 rpm
1minute 39:13 —110rpm
5 minutes- 53:19 –90 rpm
6x 30 seconds —53:13 –50-60rpm
resting for 1minute between each…90rpm…
- CD: 10 minutes
Recovery Shake
After a good, hard workout it is a wise idea to have a recovery shake. Especially if you are doing anything weird with your diet like not eating very much. Here is a recipe that works for me:
1.5 cups O.J.
Handful of frozen strawberries
1 banana
5 dates
One scoop Hammer Strawberry HEED
Two Scoops protein powder
CYCLEtrainer Workout 9 Winter Endurance
Did my first 2 hour session on the trainer today wrapping up a solid first week of base training. I watched Angels and Demons to help pass the time, but I could have just as easily listened to music. Before I got on the bike I put together a workout that I thought would be both effective and mentally stimulating. Here’s the workout:
10 minute warm-up followed by 10 minutes of single pedaling. Five minutes easy spinning before the next set. Then 2 X 5 minute fast pedals (110+) with 5 minute recoveries. 20 minute tempo (zone 3) with cadence of 70-75 rpm. 10 minutes easy spinning. Then 3 x 6 minutes in zone 3/4 with 6 minute recoveries. These efforts should be harder than the tempo but on the lower side of threshold. Cool down for 10-15 minutes.
This workout should take about 2 hours. As long as the last few efforts aren’t too hard, this workout should be a good base workout. I went a little too hard on the final three intervals, but it was because the end of Angels and Demons was pretty intense. Happy riding. mb
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