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ITU Pro Ethan Brown talks about his experience at Fit Werx working with Dean Phillips to shave seconds by making his road based ITU position more aerodynamic and take the win! This shows what is possible when an athlete has not mitigating circumstances and we can just focus on pure speed. Thanks for working with us Ethan and have a great 2012 season!
Archive for the ‘Cycling’ Category
ITU Pro Talks About Improving Aerodynamics with Fit Werx
Wednesday, January 18th, 2012The Art of Not Getting Dropped
Sunday, May 15th, 2011
By Michael Burris
It is the worst feeling in the world. Your tongue’s hanging out. Your sucking the maximum amount of oxygen out of the air and your legs are on fire. You watch the gap between you and the last rider in the group grow larger and larger. You give it one more effort but it is not enough. You are officially “off-the-back.” Away they go and you, well…you can now recover and ask yourself why?
There will always be someone or some groups that are stronger and faster than you. It is important that you ride with those that will push you, or you will not get faster. When you ride by yourself, you are in control. When you ride with others, you have to go hard even when you don’t want to. Unfortunately, it is a double-edged sword; when you ride with fast groups, you do run the risk of “getting dropped.” It is not a good feeling, but it WILL make you better.
I believe strongly that cycling is as much about tactics as it is about fitness. Below I have listed my top 5 ways to stay connected to the group on fast group rides or in races.
#5 Make sure you are training your weaknesses.
If you are like me, time to train these days is at a minimum. I don’t have the luxury of multi-hour rides 6 days a week. I have to be efficient with my training. In my area, most riders get dropped on big rollers that take 1-4 minutes to ascend. These are what I call “power climbs.” Training for these types of efforts is my #1 priority. I usually do sets of 5 or 6 repeats on a hill that takes 3 or 4 minutes to climb. I go as hard as I can, taking equal rest between efforts. I tend to always hit the short climbs with intesity during moderate endurance rides as well.
I am not a good climber, so if I want to stay connected on long climbs I have to really focus on improving my power-to-weight ratio. For me, this is not a high priority because I do not usually ride or race on routes that have big climbs. If you do, you will need to spend considerable time training for this, if it is a weakness. Longer intervals (10-20 minutes) at threshold are good to start with.
Remember, “If you want to ride faster, ride faster.” (Not sure who said that.)
#4 Know the Route
This is key. I get dropped more often when I don’t know the route. How many of us have surrendered during a hard effort only to find out that the crest of the hill was just another 10 seconds of pain? Psychology plays an important role in hard efforts. Telling yourself that the pain will only last another 20 pedal strokes will help, trust me. You can always do more than you think you can. Knowing where on the route you will need to go hard and where you can recover, is important to managing your effort. You can also try and get a little head-start up any incline by riding off the front. This is a bit ballsy though. Make sure you don’t burn up before you crest the uphill or agitate any seriously fast, ego-maniacs that could potentially blow the group apart. For more about this…
#3 Know the Riders
Often times it is difficult to know everyone you ride or race with. You should, however, be able to identify the best riders in the group. This is easy for local riding and racing. Knowing the identity of the best riders will not keep you in contact with the group necessarily, but keeping your eye on them during the ride will help you understand how the ride “works.” Specifically, if you see them come to the front, you should be ready for a surge. A sudden surge at the wrong time has left many a neophyte off the back. Also, being mindful of exactly when and where good riders push the pace will increase your chances of staying connected.
On the flip side…perhaps you are riding with a group of riders that are only slightly better than you (or they think they are better than you). I often ride with cyclists that will hammer up every hill or try and break away from the group constantly. I know that they cannot hold that pace for very long and I need not worry about it. I will either “hold their wheel” (a.k.a. match their pace), knowing they will slow down, or let them go and eventually catch them when they burn up. This can be true for races as well, though it helps to know who does have the ability to get away.
#2 Manage Your Efforts
Understanding your own physiology comes with experience. The more you race or participate in fast group rides, the more you understand what you are capable of. Many coaches refer to the term “matches” when describing this. Anytime you put in a hard effort you burn a match. Each athlete has his/her own number of matches in their matchbook. When they’re gone, they’re gone. Some matches last longer than others, meaning some athletes can go harder for longer. Only you know what you can do. If you feel yourself reaching the brink, back off. You have a better chance of catching the group at the end of the effort, if you save a little for that moment when everybody slows down to recover. If you “pop” you’re screwed even if you manage to stay with the group through the effort.
One classic scenario is when a rider launches an attack at the top, or just before the top of a climb, when weaker riders are gasping for air. Practice accelerating at the top of a climb when training. Even though you’re hurting, stand and go hard for 20 pedal strokes. This will pay huge dividends.
Don’t use up too much energy at points in the ride where you are not in danger. Make sure you save yourself for the hard efforts that might put you in jeopardy. I have watched many inexperienced riders push the pace or ride off the front of a group early in a ride, only to be left in the dust when things get really serious. I have done this myself.
#1 Never apologize or make excuses for getting dropped.
Under no circumstances do you ever say, “If you guys want to hammer, then just go ahead.” It is a different story if you agreed not to hammer at the beginning of a ride or established certain criteria for the ride. For many rides I do, it is agreed that if the group separates, the faster riders will slow down after a climb or hard effort to allow the slower riders to catch-up. Although this can be an ego killer, it is a happy medium. My advice is to take the punishment and tell yourself, “This experience is making me better.”
Always remember why you ride. The only thing you have to prove is that you can improve. Make the most of your training and realize that many of the fastest riders have flexible schedules and little responsibilities which allows them ample time to train. Or, their lives revolve around training and they blow off things they shouldn’t. Focus on yourself and have fun.
mb
For more information about the Burris Logistics – Fit Werx Masters Cyling Team or training and racing in Vermont head on over to www.impulsecyclesport.com.
A message from Dean: So, what’s this Fit Werx/MPB team all about?
Thursday, April 14th, 2011Dear Fit Werx Friends and Family
As you may know, Fit Werx has long been a supporter of the National Multiple Sclerosis Society and the MS150. Our involvement recently became more personal when my sister, Marleigh, was diagnosed with multiple sclerosis in May 2009.
Some of you may have met or remember Marleigh from one of the many triathlons we did together–she was the smiling, tall brunette wearing a Fit Werx jersey—often crushing the bike leg and winning her age group, or in some cases, overall female winner. She’d always cross the finish line with the biggest smile on her face, and quickly became a role model for many new and experienced triathletes in her area. Of all the hundreds of races I’ve competed in over the years, my favorites were by far, the races Marleigh and I did together. We’d found the perfect sport where we were like young kids again– planning and talking about triathlon all the time. MS has taken all that and many other things away from us, and drastically altered the way Marleigh lives her life and plans for the future with her husband Tim and 3 children.
My whole life, Marleigh has always been one of the most active girls I’ve ever known, competitive to the core, and yet the most generous and caring role model you could ask for – the perfect big sister. I could hear the fear in her voice when she called to tell me the doctors suspected MS, and saw the sadness and tears in her eyes when it was later confirmed. There is no cure for MS. She’ll spend the rest of her life dealing with the fatigue, memory loss, hip weakness and periodic electrical shocks and numbness, all while routinely injecting herself with medication in hopes of slowing the progression until a cure is found. The diagnosis knocked us down for months, but after digesting and accepting the news, the competitive spirit in Marleigh took hold once again, and she is as much a fighter as ever. While she can’t run anymore or push herself to the limits she’s so accustomed to, she can lead us in the fight against MS.
If you were among the two thousand cyclists in last year’s Bike MS: Cape Cod Getaway, you saw us–team Fit Werx/MPB. We were one of the largest ‘first year’ teams the NMSS had ever seen (39 cyclists!), and raised more than $70,000—putting us among the top ten fundraising teams. Many of you were a part of this as riders and donors. We did this together. We rocked it, and we thank you–the NMSS thanks you, Marleigh thanks you, and the other 400,000 American living with MS today thank you.
We’re doing it again, and hope to increase our presence even more in the Bike MS: Cape Cod Getaway 2011. I invite YOU– Fit Werx Friends and Family–to join our team Fit Werx/MPB and ride from Quincy to Provincetown with us. Our team is now 60+ cyclists strong, with a wide range of ages and cycling abilities. We care, we love cycling, and we love a good time. Ask me about it! We’d love to have you. Click “Join Team” using this link: http://bikemam.nationalmssociety.org/site/TR?pg=teamlist&fr_id=15161 and use discount code Team20 to save $20 on your registration.
Can’t join us for the ride but want to help us in the fight? Please consider making a donation to the NMSS. Every person making a $50 donation to our Fitwerx/MPB team is eligible to win a 2011 Cervelo R3 bike which has generously been donated by Cervelo to help us raise money in the fight against MS. https://secure3.convio.net/nmss/site/Donation2?idb=1702485427&df_id=31096&FR_ID=15161&PROXY_ID=7620137&PROXY_TYPE=20&31096.donation=form1
Marleigh and I used to swim together, run together, and race together.
Now we are riding together–with hope and optimism that each mile brings us closer to a cure to this debilitating disease.
FitWerx/MPB Team Motto: “Life is a journey, not a destination. Enjoy the ride.
Thank You,
Dean
My Favorite Winter Intervals
Friday, December 31st, 2010By Michael Burris
I started riding again about three weeks ago after taking 3 months completely off the bike. During my hiatus from cycling my brother and I trained and ran the Richmond Marathon. For the Iron-athletes among us, running is a regular occurrence. For the pure cyclists, of which I consider myself one, running a marathon is THE BEST way to remind yourself how much you love to ride. I can honestly say that it is sooooooo nice to be back on the bike. Unfortunately, it is officially winter.
It has been stated and re-stated by many that bicycle training in the winter for athletes who live in the north is difficult. Many athletes have some sort of activity like Nordic skiing or snowshoeing that helps to maintain fitness over the winter. However, in order to maintain some cycling form, athletes must log in some miles on the bike trainer, rollers, or the spinning bike.
Over the years, I have developed a slightly different strategy to training through the winter. Instead of riding for long durations at easy to moderate intensities (i.e. base building), I choose to ride harder for shorter periods of time, during December, January, and February. I save the major base building for March and April when I can get outside.
I consider one particular type of interval incredibly effective during the winter months. Chris Carmichael calls them “OverUnders.” I was first introduced to these intervals as a client of Carmichael Training Systems. They also go by the name “Crisscrosses” and “High Lows.” The idea is to alternate riding below and at, or slightly above threshold for certain durations. An example would be completing a 6-minute interval where you spend 2 minutes just under your threshold, 1 minute over, 2 minutes under, and then 1 minute over. Rest for half the length of the interval (3 minutes in this case) and then repeat.
Most athletes I know really enjoy these intervals as they breakup an hour-long trainer ride quite nicely. They are great for burning calories and something you can do 2-3 times per week. Progress to 3 x 9 minutes at 2 under/1 over and then finish a training block with 2 x 12 minutes with 2 under/ 2 over.
I like to do a ramp test to establish my power zones for these intervals. After a ten-minute warm-up I increase my power to Zone 2 or a 4-5 on a scale of 1-10. I increase the power by 20 watts every 2 minutes. I record the power when the effort starts to feel a little uncomfortable. This is my “under” number. I also record my heart rate. I continue to increase the power until I feel like I do when I am just about to get dropped on a long climb. The power I am putting out at this point becomes my “over” number. Riding just below threshold should feel like a 6-7 on a scale of 1-10. Riding above threshold should feel like an 8-9.
It is difficult to use heart rate for these intervals, because heart rate tends to stay up (at least mine does) for the duration of the interval, especially if you are indoors. Power is best, but perceived exertion also works well.
As I write this, I have just completed a training block (3 weeks) of these workouts and I am already feeling much stronger than I did when I started. I boosted my threshold by about 20 watts. The beauty of the “OverUnder” is in the fact that they are hard but not excruciating. Save the excruciating, lung busting stuff for when you really need it.
Mixing in a little snowshoeing and core strength training in between bike workouts is a great way to maintain variety. I will begin to add a slightly longer indoor ride on the weekends in early 2011, but for now I am just trying to stave off the poundage during the holidays.
Mike Burris is the Director of Impulse CYCLEsport. Mike is a USA Cycling certified coach, the Training Director at epicPlanet.tv, and the Team Director of the Burris Logistics-Fit Werx Masters Racing Team. Mike always enjoys working with a variety of athletes. For more information go to www.impulsecyclesport.com
Win a Cervelo R3!
Thursday, December 30th, 2010With the hectic holiday schedule you may have missed the American Diabetes Association’s big announcement!
The new 100 Mile Gran Fondo Route at the North Shore Tour de Cure is open for registration! And there is still time to enter to win a Cervelo R3 valued at $3,200 complete with a professional fitting from Fit Werx! Just register by Friday, December 31 and you’ll automatically be entered to win!
Your chances are 1 in 25 right now so odds will be great! Don’t wait, register today and join us for the ride of your life May 22, 2011!
The first 100 riders to register for the new 100 Mile Gran Fondo by December 31, 2010 will automatically be entered to win the completely re-engineered Cervelo R3 valued at $3,200. The original R3 has set the standard for lightweight yet stiff, strong and comfortable frames over the past five years. The re-engineered 2011 R3 takes another leap, learn more at Cervelo.com.
In addition, the winner will receive a professional bike fitting from Fit Werx in Peabody, MA which will optimize your position for better performance and comfort. Fit Werx, New England’s Original Bike Fit & Product Specialists.
Winner will be selected from all 100 Mile Gran Fondo registrants as of December 31, 2010 up to the first 100 registrants. Winner will be contacted directly to arrange distribution of prize.
For more information on the 2011 North Shore Tour de Cure and the new 100 Mile Gran Fondo visit http://main.diabetes.org/site/TR?fr_id=7544&pg=entry.
Happy New Year,
Karen Bagley
kbagley@diabetes.org
617-482-4580 x3487
“the most incredible gift you could imagine.”
Wednesday, November 24th, 2010This is a blog posting from a customer who really enjoyed his Fit Werx experience… Thank you Marc!
B12 Bike Fit and Wind Tunnel Testing
For winning the MN Rider of the Year award for Cat 3’s my wife gave me the most incredible gift you could imagine. It started with a new time trial bike of my choice, but that was not all. It included a trip to Boston to get a professional fitting at Fitwerx in Peabody, MA and, yes I just said and… a session at a Wind Tunnel through Speed Merchant Aero in Plaistow, NH.
We went out for my birthday weekend and I spent all day between Fitwerx and Speed Merchant Aero getting fit and fast on the new TT bike.
This all started in September when I went to my local shop, Gear West to talk to Kevin about a new TT bike. I looked at Trek, Felt, and Cervelo. I also considered Fuji, Scott, and Giant. After spending a lot of time online, talking with my friends, and Kevin at Gear West, I decided on the Felt B12 with Zipp 1080/808 wheels. The B12 has the same frame as last year’s DA, minus the bayonet fork. It’s set-up with SRAM Red and Felt’s aero cock-pit. It’s a reasonably priced ride that let me invest in a great set of wheels to go along with it.
I shipped the B12 out to FitWerx and upon arrival at the shop, I met Dean the owner and local pro triathlete. Dean is a mechanical engineer who rowed at the Naval Academy and has been a strong athlete his whole life. Holding several course records in and around Mass. We started out with Dean and I just talking. We discussed how my TT’s went this year, how my road bike is set-up, what my goal races were and what I wanted to get out of the fitting. He took measurements of my body, tested my flexibility and took a look at my gait to get a sense of my body type.
He then went about measuring my the current set-up on my B12. FitWerx uses the Dartfish fitting system, but also uses the Retul as well. With Dartfish, they set up a fit bike, which allows the fitter to fine tune the bike fit and easily take all the measurements that are then transferred to your personal bike. The fit bike looks like a funny trainer, something you would see in an old gym or something. What is cool about the bike is you can quickly change crank lengths, tube lengths, seat post height, etc.
After Dean got the fit bike set-up like my B12, I hopped on the fit bike and we took some video me riding. The video immediately went into the Dartfish system, where Dean could draw and set lines on my legs, hips, back shoulders, elbow, and forearms. He could fix those lines on my body and they would tell him the angles of my joints on the bike. It was pretty apparent just from looking at the first video how upright I was on the bike. You could see that I looked like a wall try to speed through the wind. I was blocking more of the wind than cutting through it.
We started to get me lower on the bike. We tweaked the seat position, stretched me out more on the TT bars, and changed the seat height as well. I would spin for 5 minutes at a time as we changed the position and would give feedback to Dean. He would then take more video and put the measurements on my body to get the angles. Based off of industry data and Dean’s experience he knew when the angles on my body were getting to aggressive. I could quickly tell as well as the position was hard to keep or I would feel tightness in my hip flexors.
As we got the position dialed in we realized that I would have a more effecient pedal stroke if we went with a 170 crank vs. a 172.5 crank, which what I had on the bike. We took another video of the new position and you could see immediately how much lower I was. The top of my head was now in line with the top of my back. You could see how the wind could flow over and around the body vs. my body sticking up like a brick wall. The position felt good and Dean and were pretty satisfied. We then started to talk about what I could get done in the Wind Tunnel.
We talked about what the experience would be like. Dean felt pretty good that he got me into a really good position on the bike. He said that I might be able to get a bit lower and will be able to determine a few different positions on the current fit that will allow me get the most aero. We also talked about helmets and that each helmet fits differently on each person and that I should test several of them in the tunnel to determine which gives me the least amount of drag.
From there I was off to Speed Merchant Aero to meet Armand, the owner of the tunnel. Armand is an electrical engineer by trade and has built this wind tunnel in New Hampshire. He is a passionate cyclist and has been playing with aero positions for years. The wind tunnel lets him validate his experience and help other riders get more slippery in the wind. I was not sure what to expect when I got to Armand’s place. The wind tunnel he build is met for cyclists. Unlike many of the research tunnels at universities are built for broader research than just bikes. The tunnel itself is on the second floor of a warehouse space in a very unassuming building. There are two large industrial fans on either side of the tunnel that pulls air in from the front and across the rider vs. blowing it directly at the rider. The tunnel is made out of wood and drywall, just as your house is. The shape of the tunnel forces the wind directly down to the rider. The tunnel is a narrow space that really just fits the rider. The bike is placed on a platform that enables part of the measurements that are taken to calculate aero drag and coefficeint. Armand has build proprietary software that allows him to capture in real time your drag coefficeint, speed, power and cadence. He projects this software on the floor of the tunnel just in front of the rider so you can see the numbers you are outputting in real time. This allows you to see the impact of your position or slight body movements immediately. Our goal was to get my drag coefficeint between .26 and .23, which would be pretty damn good.
Immediately, Armand stated how good a job Dean did by getting me into a relatively aero position down at FitWerx. We did minor adjustments on the bike, mainly we took a few spacers out on the stem, dropping the TT bars down a bit and we brough the bar extensions in, making my arms a bit more narrow. We also testing different positions by having me stretch out over my shifters, keeping my head up, pushing the tip of the helment onto my back, and adjusting my shoulders. All of these adjustments got my position directly between .25 and .234 depending on how aggressive I was getting. I would then try pedaling in the position to see how it felt. It will take some time on the trainer this winter to adjust to the new positions, but I feel really good about the work we did.
Once we got the position dialed in we tested several aero helmets. These included the Giro, Catlike, Spuik, and Lazer helments. They all felt good, but the most comfortable and the helmet that did not impact my drag coefficeint was the Giro. The great news about that, is that it was also the least amount of money.
After about 2 1/2 hours in the wind tunnel, I was all done and set to go. The time with Armand was a dream come true. You really felt like a pro as you tested out your position and took a look at different equipement. Armand and Dean believe that I will shave minutes off of my TT times assuming the same fitness and similar conditions. As I have upgraded to a Cat 2 racer, hopefully this will let me be in the mix on the TT’s instead of dead last. The final touches on the fit will be to get a snug fitting aero skin suit, shoe covers and to pick up that Giro aero helmet.
Working with Armand at Speed Merchant Aero was definitely worth it. If you ever want to really dial in your position and verify it with some science, check Armand out. His prices are a fraction of what you would spend at a research based wind tunnel like San Diego or MIT.
FitWerx is an awesome bike shop. Dean is an amazing fitter, but Marty his partner is an enthusiastic and personable guy who really made this experience come together. Fitwerx has some unique bikes, they carry Felt and Cervelo, but also the following:
Serotta Cycles – Saratoga, NY
Guru Bicycles – LaValle, QC, Canada
Parlee Cycles – Peabody, MA. Some Manufacturing: Asia
Ellsworth Bicycles – Ramona, CA. Some Manufacturing: Asia
Independent Fabrication – Offices, Design & Manufacturing: Somerville, MA
Gunnar Bicycles – Waterford, WI
The Guru bikes were pretty cool and can be customized to any color you could imagine.
A huge thank you to Dean, Marty, and Armand for making my experience simply amazing and big, huge, awesome thank you to my wife Pam for letting me indulge in my passion.
Seminar – “Maximum Power: Train Smarter & Race Faster!”
Friday, October 22nd, 2010On Tuesday, November 16th, Fit Werx 2 in Peabody, MA will be hosting a seminar, “Maximum Power: Train Smarter & Race Faster” presented by Will Kirousis of Tri-Hard Endurance Sports Coaching.
Who: Cyclists and Triathletes who either have a Power Meter or are considering a Power Meter
What: A discussion on how to use a power meter to train smarter and race faster
Why: Save time, become more efficient and go faster
When: Tuesday, November 16th from 6:00 – 8:00 p.m.
Come learn how to use power output to test your current cycling ability and create personalized intensity zones based on your power output and train more purposefully. In addition, you’ll learn how to pace yourself better during group rides and while racing. Finally, you’ll learn how to assess your ride after the fact by reviewing your power data.
Would you like to attend? Please RSVP to marty@fitwerx.com or call 978-532-7348
About the Presenter:
Will Kirousis- Tri-Hard Endurance Sports Coaching
Closeout Items and Tax Free Savings
Thursday, August 12th, 2010This Saturday, August 14th, Fit Werx 2 in Peabody, MA will be celebrating the Tax Free Holiday by offering a number of sale items with additional tax free savings. Remember both Fit Werx locations, VT or MA, can help. Please email or call with questions.
Please note that bikes can be offered as complete or frameset.
Items include the following:
| Year | Frame/Bike | Brand | Model | Size | Color | Wheelsize | Type | Reg $$ | Sale $$ |
| 2010 | Frameset | Guru | Evolo | 53 PS | Blk/Wh | 700c | Road | $2,500 | $1,999 |
| 2009 | Bike | Guru | Sidero | 51 | Royal Blue | 700c | Road | $3,300 | $2,499 |
| 2010 | Bike or FS | Guru | Magis | 51 | BLK/Red | 700c | Tri | $2,500 | $1,999 |
| 2009 | Bike | Serotta | Fierte Ti | 54 | Polished Ti | 700c | Road | $5,299 | $3,899 |
| NA | Frameset | Serotta | CXII CS | 55cm Cust. | Siz Yel/Or | 700c | Tri | $3,890 | $1,945 |
| 2009 | Frameset | Serotta | CDA GS | 56cm | NZ Pearl/Plat | 700c | Road | $2,915 | $2,299 |
| 2008 | Frameset | Parlee | Z4 | Medium | Blue Panel | 700c | Road | $2,900 | $2,175 |
| NA | Frameset | Indy Fab | Steel Cross | 53cm Cust. | Bronze | 700c | Cross | $2,450 | $1,959 |
| NA | Gunnar | Crosshairs | 52cm | Yellow | 700c | Cross | $ 800 | $639 | |
| 09/’10 | Frameset | Guru | Geneo | 54cm Cust. | Red/Blk | 700c | Road | $4,200 | $ 2,949 |
| Frame | Aegis | Zaero | Small | Prp/black | 700c | Tri | $3,800 | $ 1,399 | |
| Reg $$ | Sale $$ | ||||||||
| Wheels | |||||||||
| Year | Brand | Model | F/R/Pr | Compatibility | Size | Color | Reg | Sale | |
| 2010 | Fulcrum | Racing 7 | pair | Shimano/SRAM | 700c | Black/Blue | $300 | $249 | |
| 2010 | Fulcrum | Racing 7 | pair | Shimano/SRAM | 700c | Black/Red | $300 | $249 | |
| 2008 | HED | H3 Carbon | pair | Shimano/SRAM | 700c | Carbon | $1,590 | $1,299 | |
| 2010 | Mavic | Cos Carb SL | pair | Your choice | 700c | $1,200 | $899 | ||
| 2010 | Mavic | Cos Carb SLR | pair | Your choice | 700c | $2,000 | $1,599 | ||
| 2009 | Mavic | Ksyrium SLP | pair | Your choice | 700c | Black | $1,000 | $899 | |
| 2009 | Mavic | R-Sys | pair | Your choice | 700c | Silver | $1,400 | $ 979 | |
| 2009 | Mavic | R-Sys | front | NA | 700c | Silver | $564 | $ 399 | |
| 2010 | Reynolds | DV46UL | pair | Your choice | 700c | Carbon | $2,700 | $2,159 | |
| 2010 | Reynolds | MV32UL | pair | Your choice | 700c | Carbon | $2,700 | $ 1,889 | |
| 2009 | Zipp | Sub 9 disc | rear | Your choice | 700c | Carbon | $2,075 | $1,659 | |
| 2008 | Zipp | 1080 Tub | front | NA | 700c | Carbon | $1,125 | $ 699 | |
| 2008 | Zipp | 404 Tub | pair | Your choice | 650c | Carbon | $2,300 | $ 1,499 | |
| 2009 | Demo wheel | Zipp | Sub 9 Disc | Black | $2,075 | $1,499 | |||
| Wetsuits | |||||||||
| Blue Seventy | Reg Price | Sale Price | |||||||
| Helix | L | $595 | $399 | ||||||
| Helix | MT | $595 | $399 | ||||||
| Helix | MT | $595 | $399 | ||||||
| Helix | MT | $595 | $399 | ||||||
| Reaction: | MT | $330 | $220 | ||||||
| Reaction: | MT | $330 | $220 | ||||||
| Reaction: | MT | $330 | $220 | ||||||
| Reaction: | MT | $330 | $220 | ||||||
| Reaction | MT | $330 | $220 | ||||||
| Sprint | L | $220 | $160 | ||||||
| Women’s | |||||||||
| BlueSeventy | |||||||||
| Helix | WM | $595 | $399 | ||||||
| Helix | WL | $595 | $399 | ||||||
| Helix | WS | $595 | $399 | ||||||
| Helix | WMS – 2007 | $525 | $350 | ||||||
| Sprint | WML | $220 | $160 | ||||||
| Reaction | WML | $299 | $240 | ||||||
| Reaction | WLA | $299 | $240 | ||||||
| Reaction | WMS | $299 | $240 | ||||||
| Energie | WS – 2008 | $380 | $150 |
Perfect Fitness App from Kinetic Loop
Thursday, July 22nd, 2010Description
Perfect Fitness Plus is a comprehensive app that includes an extensive exercise video library (which provides step-by-step instructions), hydration calculator, and a nutrition calculator, so you can train like the pros with all the information in the palm of your hands. Our cutting-edge program is specifically designed to help the beginner to the professional athlete achieve optimal performance. Whether you want to lose weight or learn new exercises, we have the solution for you.
Are you tired of doing the same old exercise routine? Or are you a beginner who doesn’t know where to start? Our app makes it easy for you to learn new exercises, which are shown in a step-wise progression. Each of the exercises is broken into the following categories: stretching, balance, core, plyometric, general (upper and lower body), and even sports specific exercises.
Exercise Library:
Perfect Fitness Plus a complete video and instruction exercise library for over 300 exercises. The exercises are broken into categories. For example stretching has static, dynamic, and active isolated stretching. Balance, core, and plyometrics are broken into levels 1 – 3, with level 3 being requiring the highest level of neuromuscular efficiency and eccentric strength development.
General exercises are divided into upper body and functional exercises. Sports specific exercises for running, cycling, swimming, agility, and speed workouts are also included. If you want to run like the pros, try the running drills. The cycling and swimming exercises are practical exercises that a cyclist and swimmer can do in the gym or at home to develop endurance, speed, and power.
Nutrition Calculator:
Nutrition is an important part of any athletic training program. For endurance athletes, nutrition can mean the difference between “just finishing” and achieving a personal best. But how do you know how much carbohydrate, protein, and fat your body needs everyday? An elite male triathlete will have very different nutritional needs than a female recreational runner. Now it’s easy to find out with the Perfect Fitness Plus App (PFA).
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Hydration Calculator:
The PFA will also tell you how much fluid to consume to stay well-hydrated. All you need to know is your weight (in pounds*) pre and post activity. Punch in those numbers and the PFA will do the rest!
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• Weight loss option in the nutrition calculator
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Perfect Fitness was designed by Coach Michael Lovegren, M.S. Biomechanics, to bridge the gap between you, and registered dietitians, coaches, personal trainers, health and fitness professionals, so that your fitness goals could be rapidly achieved.
To download go to: http://itunes.apple.com/us/app/perfect-fitness-plus/id385094441?mt=8&ign-mpt=uo%3D4
My Best,
Michael Lovegren_____________________________
Michael Lovegren, M.S. CES USACC
M.S. Biomechanics
Biomechanist and Coach
USA Cycling Coach
Office 562-653-6140
Phone: 970-443-8752
Crash
Monday, June 21st, 2010By Dave Jordaan Level 1 Cycling Coach
“Cycling is inherently a dangerous activity”. Heard that phrase before? It is on the waiver you sign when you race your bicycle. Although a crash is not always inevitable it is probably likely so I have put together some guidelines on what to do if you crash.
A crash always comes unexpectedly but you will know the moment that you are going to go down. Item 6 below will explain in more detail my recommendations to fine tune your ‘crash instinct’ but let’s assume you have no choice and do go down. You find yourself on the road and you are slightly disoriented and probably a little embarrassed. Unless you are in a life-threatening situation remain just where you are. Your immediate reaction is to jump up – do NOT get up or even unclip from your bike. Feel for any sharp pain, dizziness etc. You will immediately be experiencing the early signs of shock so it takes some concentration to overcome the adrenaline rush. Take a few deep breaths until you are certain you have your heart rate under control and can think clearly. Often spectators will rush up to you and want to pick you up. Let them know if you are OK. Feel for any injury yourself. If you feel that you do not have any possible serious injury try to sit-up (do not stand – yet). Re-assess your situation again. Before you get up make certain you are functioning calmly. Now you can decide if you are going to stand and move off the road. Now you can use the assistance of other riders or spectators. Move to a cool spot to assess yourself, and your bikes’, damage. Do not be the “macho” athlete, just accept any assistance offered. Once you are sitting in cool spot ask someone to hand you your water bottle and try to drink as much as possible as shock is dehydrating your system.
If you are in a race I do not recommend that you finish the event unless it is absolutely necessary. Continue only if you are contending for a podium finish or if you have to finish a stage. If you are in a training ride then get yourself home as quickly and painlessly as possible – even if you think your injuries are only slight – as there is more than a physical reaction to a crash. Accept temporary 1st aid and then treat yourself at home unless you suspect a serious problem then get yourself to the emergency room as quickly as possible. Note: NEVER turn down a ride in an ambulance if you have to go to a hospital as emergency rooms will make you wait if you walk in but they are obliged to treat ambulance entries IMMEDIATELY (this will save you 2-3 hours, or more, in the waiting room).
Due to advances (mainly in burn victim research) we have learnt that if you keep the road rash ‘wet’ it will heal quicker and cleaner. To this end thoroughly clean (even if takes a scrub) any road rash wounds. Scrub out all dirt. This will hurt but it is critical for healing. Once the wound is 100% clean of dirt you should cover all broken skin areas with triple antibiotic ointment on a non-stick pad. You can then wrap the area up with a bandage (self stick bandages are a huge leap in bandage technology – check them out). Keep your wounds ‘wet’ until the skin is fully healed i.e. change the bandage once a day, wash if necessary and then re-apply the ointment treated non-stick pad and bandage up again.
Once the new skin has grown over (still pink and tender) start applying Vitamin E cream in place of antibiotic ointment. If the healing wound is going to be exposed to the sun use heavy sunscreen until the scar area is unnoticeable.
As an overview and part and parcel of your training you will need to assess why the crash happened? Here are some common causes of crashes that you should work on;
- Number one cause of crashes on the road is when your front wheel has crossed the rear wheel of the rider you are following. It is simply a case of you being too close when the leading rider changes line or brakes. Crossing wheels however is not a good reason to go down as it is easily recoverable. When the wheels touched you panicked and made the situation worse, and simply ‘fell’ off your bike! Set aside at least one training day every year to practice touching wheels and bumping.
- Next leading cause of crashes is “lack of concentration”. There is always a crash on the most boring sections and times of riding or racing. The reason that these types of crashes happen is that the PACK simply lost concentration. Immediately any pack slows, sits up, starts drinking or speeds up, surges, stands especially at the base of climbs when there is a rush of slower riders trying to get to the front when the front riders are slowing for the hill, etc. are all signs for you to immediately increase concentration of your surroundings (pack and environment). More importantly you should plan to counteract low blood glucose levels (caused by low liver glycogen) by taking in energy gels every 45 minutes. That will help you to maintain your concentration at all times.
- Next up is cornering. I work very hard at teach the skill of cornering during training. Please help me to help you (avoid crashing) by working on technique (not speed) during training. Practice all three basic cornering techniques. The safest is to steer your bike (bike upright and body bent into the corner) and the most dangerous is leaning (body and bike leaning ala Velodrome). The fastest (and most casual) is to counter-steer (body upright and bike leaning). Practice when and how to pedal into, through and out of corners during training. EVERY corner you negotiate, whether in a huge pack or solo, is an opportunity to hone your skill – do not waste it by not concentrating fully on your technique. Choose which technique you are going to use and then concentrate and learn. It helps tremendously if you can include a few mountain bike and/or track training (smooth spinning) sessions each year to sharpen bike handing skills.
- There are many riders in your pack who are naturally talented and/or have too much Power (strength + speed) Vs. Skill (or brains). “I am the strongest rider in the pack and not afraid of anyone or anything” riders are a danger to themselves and to you. Learn to recognize these wheels and then steer clear of them even if it means giving up a win, as the sprint is most often EXACTLY where skill will fail this rider and you will be trapped in their immediate future!
- Then of course there is the problem (most often witnessed in juniors and rookies) of not respecting the pack. I have an article on pack etiquette that you should check out. Riding regularly in a large pack under controlled environment will help to gain the experience needed to make the ride safer. Until you understand the personality of each pack you ride in do not try to change the character of the ride, as most experienced packs will not tolerate lack of respect. Disrespect most often leads to on-bike ‘discussions’ and/or crashes.
- Finally there is the issue of panic. Of course, someone else is always to blame in a crash but you need to understand that crashes are most often avoidable. A problem in the pack is not a reason for you to panic and go down. When you are heading for a typical pre-crash scenario (screech, shouting, panic, mayhem, I cannot avoid this and it looks like I am going to crash – yep, I am going to crash, CRASH), your 1st instinct must be to look for an avenue to escape personally. This may mean falling on top of or riding over other riders! It may mean hitting the dirt or soft fall. It could mean some cross country. Whatever the choice – survival is your primary objective. If you can keep your cool and not panic you are already ahead of the game. Staying cool and calm – even over 30MPH is definitely possible. Look for an avenue of escape. Most often it means accelerating not braking. Here are some guidelines;
- Do not look at any crash site at any time.
- There will be a feeling of panic in the pack.
- Immediately switch on your ‘anti-panic receptors’ and concentrate 100% on personal survival.
- If you have time go to your drops (if it was a fast or dangerous situation you should have been in the drops already), wrists straight, elbows out, body stiff and full hands on the brakes but do not pull on them (yet)
- Do not look around, to the side or behind you – keep concentration looking ahead using your peripheral vision to look for the gap to accelerate to (it will be there)
- Get out of trouble. It is a game of personal survival. It does not matter where you are heading (on-road, off-road, over bikes) just hold YOUR bike upright, firm and under control.
- Once you are heading out of the crash vicinity do not look back
- Do not stop until you are fully out of trouble
- Note: I recommend accelerating, or least just slowing down and then looking for an avenue of escape, rather than grabbing a handful of brakes because a sudden stop caused by a crash is a very common cause of serious back injury as the concertina effect (same as taking off from a stop) is exaggerated when you stop suddenly i.e. riders at the back of the group are still going 30mph and you have stopped. A blow from the behind caused by a speeding bike is often the cause of long term back damage! Be aware of this and if you have to stop then you must make every urgent attempt to get out of the way of the cyclists racing into the scene of the crash. If you are on the ground you must “cover up”. If you are not then get out of the way.
Finally: If you want to mitigate the possibility of injury then learn to land well. I recommend that you take a (even one-session) course in Judo or Gymnastics at the local dojo. This makes a huge difference in the result of a crash and is time very well invested (plus it is fun). Rolling well or simply not putting your wrists out is a technique that you can learn in these programs. I have focused this paper on the road but mountain bikers will find plenty of useful information here as well. Mountain bikers however must include a few cycles of training each year that incorporate technical bike handling skills.
I would like to personally thank Dave Jordaan for providing this article and believe it is a great resource to all cyclist whether road, mountain, or even BMX.
Article provided by Kinetic Loop Training Systems (www.kineticloop.org)
