Now you know you need to keep a training log, and you have your training log in hand (or on the computer). Now what do you put in that log?
Well I’m glad you asked! Really there is no wrong answer. Something to keep in mind though is that it is far better to put too much information in there than it is to put too little. You would rather be sifting through excess info to find what you need than to be wishing you had written something down. In general, I like to log these three types of info:
Pre-Season is a fun time of year for training. It is the time that we all get to re-focus after a nice break from training. We are all planning our seasons, picking races, and getting back our fitness.
One important part of the pre-season is build form (also called: Speed skills, technique, etc.). Everyone know that technique is important in the pool. Most of us know foot strike is important for running. Only a small percent of us even give any thought to our pedal stroke.
Following on the heels of the post “What’s a Watt?” I wanted to jump off that and get a little more info out there on one of the things you can do with a power meter. A lot of people, (especially in the off season) focus on losing weight and getting a better body composition. To accurately count calories, you need an accurate count of calories burned. Any GPS will give you a number of calories burned for a given workout, but sometimes that is a bit of an arbitrary number. This is where a power meter comes into play!
Triathletes like to throw fancy terms around a lot. Watts, Normalized Power, TSS, Bonk, Threshold, HRV, FTP, Aero, Friction, to name a few. I think we all have a general idea of what these terms mean, but… what do they REALLY mean?
Today I thought I’d tackle the magical unit of measure known as a watt and a few of the important terms that surround it.
So, what is a watt?
It’s fall, and for many cyclists that means it’s trainer season. Cyclists and Triathletes have become fond of calling their trainer setup their “pain cave” for obvious reasons. On a trainer you are either doing some highly structured intervals which can be very painful, or you are doing some long slow miles… which is painful in and over itself. The rise of some great trainer apps have eased this a little (and some increased it… I’m looking at you sufferfest). But in all, the trainer has remained a cornerstone of off (or pre) season training.
I wanted to take today’s post and give you a tour of my “Pain Cave.” As you will see, it is not very high end, and just enough to keep me going for an hour or two here and there. But it is very effective for me!
You know you need to keep your bike clean, but you hate cleaning it. Or maybe you’re like me and you think cleaning your bike is borderline therapeutic, but you live in an apartment. Today I’m reviewing a product that can help us both out: Finish Line’s Super Bike Wash!
I’ve tried a few bike washing methods over the years of apartment life. Finding a hose is quite the task for most apartment dwellers unless your complex has a nice car wash area (that’s free). My first try at bike washing was the shower. I’ve shown pictures of that before. It got my bike clean, but my wife was not too happy and I spent more time cleaning the shower than I did cleaning my bike.
Bike maintenance is something every athlete either loves or hates… and that usually is directly related to their knowledge on the subject. But love it or hate it, a well maintained bike is a fast bike!
One of the simplest maintenance tasks you can do will also have a huge impact on your performance come race day. That is cleaning your drivetrain! First of all, if you don’t know what a drivetrain is, that is all the parts that help your bike go forward (crank, chain, cassette). Keeping these parts clean will not only make them last longer, but help transfer more of the power you are putting into the pedals into forward motion… and that is always a good thing! Continue reading
A good race plan is one of the most important pieces of a successful race. The more detailed the better. I write my plans for race day starting from the time I wake up until I cross the finish line. (side note: that also helps my wife know how the day will go…). I include what I’ll eat, what I’ll drink… everything!
The core of what most people think of as a race plan is the pace you will race at and how hard you will push. To some extent, that is right. If that is all you have, that is better than nothing, but it would be best to be as detailed as possible.
For the bike portion of this last race of the season, I have really started to get the hang of bestbikesplit.com. If you are not familiar with the program, Best Bike Split uses some pretty nifty, advanced math to predict race times based on aerodynamics, weather, and power, among other variables. I have been using the free version of the software since it came out a few years ago and it has been fairly spot on.
Here are some ways BBS has helped me make my race plan:
Ask my wife. She’ll tell you. The thing that makes her the most nervous with my training is my outdoor ride. Why? Traffic. Every cyclist has experienced it at some point in their training. Getting buzzed by a car, the dreaded right hook, or the impatient pass in the left lane that almost causes a crash.