We welcome back Coach Tim Ramsden. Tim is an Association of British Cycling L3 Cycling coach and owner of blackcatcyclecoaching.com. Tim has joined us twice now and his shows on cadence, and time trials for newcomers were really well received.
Today we are focusing on one of the training terms that you hear frequently when one trains for time trials, "Sweet Spot" training. Tim is here to tell us why this type of training is so effective and how and when to implement sweet spot intervals into a training plan. You can contact Tim through his website, blackcatcyclecoaching.com or follow him on twitter, @timblackcatcc.
As always if you have show ideas contact via twitter @markflorence11 or at email@example.com. Thanks for downloading the show!
We catch up with Billy Oliver. Billy is blogging about his quest to go faster at http://ayeartobeattheclock.blogspot.com/. You may want to catch up with the story so far buy listening to episode #37. We thank Billy for sharing the highs and lows of his season thusfar. Follow Billy on twitter @billyoliver80
You can contact me with show ideas at firstname.lastname@example.org or on twitter @markflorence11. Thanks for downloading the show!
We welcome back Xavier Disley. Xavier has appeared before as an expert in the field of performance analysis and aerodynamic efficiency. He is based in Birmingham, UK, and is the Director of AeroCoach LTD, as well as working with RST Sport and World Tour Teams. He specializes in pacing and race analysis as well as kinematics & exercise physiology. Xavier is especially adept at analysis and I thought it would be insightful to get his thoughts on the recent hour records of Alex Dowsett and Brad Wiggins.
We welcome back Michael Hutchinson, Michael is a columnist for Cycling Weekly and you can see him in various forms on the BBC. Michael has written several books to include The Hour, and Faster, The Obession, Science and Luck behind the world’s fastest cyclists. On June 7, 2015, Bradley Wiggins set the UCI hour record at the Lee Valley VeloPark in London with a record of 54.526 km, or about 33.9 MPH. Michael was there is nice enough to share his thoughts. Contact me at email@example.com on twitter I am @markflorence11. Thanks for downloading the show.
In her excellent blog, Molly Shaffer Van Houweling claims to have inspiration for attempting cycling’s hour record after watching the successful Jens Voigt effort. Encouraged by her “most cycling obsessed member of the Van Houweling household” husband Rob, the initial plan was to attempt a US age group record. After a little research however, it was decided that Molly would go after the US Elite and Pan American Record. The initial record is a great story in itself, and then Molly and her team decided to add another chapter in February, as she attempted to set the bar even higher.
You can find the blog and follow Molly's progress here:
Here is video of Molly's Pan American and US Elite hour record in Mexico.
We welcome back Michael Hutchinson, Michael is a champion time trialist in his own right, and he has attempted cycling’s hour record twice. His first attempt was eloquently chronicled in his book, The Hour, and his most recent work, Faster, the Obsession, Science and Luck behind the World’s Fastest Cyclists is a template for all levels of cyclists who strive to go Faster. Michael is again kind enough to join us to discuss the most recent hour attempt of Alex Dowsett, and to preview the much anticipated attempt of Sir Bradley Wiggins. Be sure to follow Michael on twitter @Doctor_Hutch and his twitter feed will be the perfect compliment to watching Brad Wiggins make history, or not.....Thanks for downloading the show, contact me at firstname.lastname@example.org and follow me on twitter @markflorence11.
Kelli Jennings is a Registered Dietitian who describes herself as someone with a passion for healthy eating, wellness, & sports nutrition. She is an avid athlete herself, and has become a leader and expert in the field of Sports Nutrition for endurance athletes. Her journey started with graduating from the University of Northern Colorado with a degree in Dietetics, earning a residency at Sibley Memorial Hospital in Washington, DC, and accepting a position from George Washington University Hospital as a clinical dietitian specializing in cardiac disease, neurology, neonates, and diabetes. From there, she began a private practice to focus on preventative nutrition, wellness and endurance sports.
The website for Kelli's services is http://www.apexnutritionllc.com/fuelrightblog/.
On Titter Kelli resides at @fuelright.
Since I don't do Facebook, https://www.facebook.com/pages/Apex-Nutrition-LLC/210530685641458.
Kelli joins us to discuss the importance of hydration, specifically in short distance time trial events.
From Birmingham, UK we welcome back Xavier Disley. He is the lead analyst for Aero-Coach in the UK which specializes in finding an optimal mix of aerodynamics and power production outside of a wind tunnel in velodromes. He is also a coach for RST Sport LTD and lectures on biomechanics to sports science students. Xavier’s podcast analyzing the hour attempts was very well received and I have been thinking of ways to concentrate his knowledge to topics that would be informative yet not overwhelming in content. I thought it might be helpful to concentrate on some basic information to use as a foundation for a good, sustainable aero position.
We continue with Dr. Will Mangar of InDurance (http://www.indurance.co.uk/, @in_durance) and our discussion of athletic health as measured by strategic blood testing. Thanks again to Billy Oliver for the show suggestion. Thanks much for downloading the show. If you have a question or comment you can contact me at email@example.com and on twitter I am @markflorence11.
InDurance describes themselves as a new concept aimed at people who take their training seriously with a focus on the fusion of health, technology and performance. They present Swim, Bike and Run athletes with essential self-tracking tools designed by sports medics, top coaches and professional athletes using blood profiling. Dr. Will Mangar is the Medical Director and Founder and he joins us for part one of this two part episode. In this day and age of quantifying everything, perhaps we are forgetting the most important thing, the athlete. You can find more information at http://www.indurance.co.uk/ and @in_durance.
B Xavier Disley, PhD (@xavierdisley) is based in Birmingham, UK and he has a PhD in cycling physiology and biomechanics. His work focuses on optimizing bike fit to the specifics of the rider, with extensive work in power production at the pedal. He is the lead analyst for Aero-Coach in the UK which specializes in finding an optimal mix of aerodynamics and power production outside of a wind tunnel in velodromes. He is also a coach for RST Sport LTD (http://www.rstsport.com/xavier-disley/) and lectures on biomechanics to sports science students. Yes, we are talking mostly about hour record attempts again, but we hope to use Xavier’s expertise to point out the pro’s and con’s so that we all can learn from these controlled attempts.
Thanks all for downloading the show. Contact me with questions or comments at firstname.lastname@example.org and on twitter I am @markflorence11. Consider leaving a positive review on iTunes as it will help the show grow.
Michael Hutchinson-Author of Faster, the Obsession, Science and Luck behind the World’s Fastest Cyclists, and The Hour is back to discuss the recent hour attempts. Follow Michael on twitter at doctor_hutch. Questions or comments? email@example.com and on twitter, @markflorence11.
Billy Oliver is like many of us. He has discovered a love for the Time Trial and he has been bitten by the bug to go as fast as he is capable. What makes Billy different is that he is chronicling himself as a project in a blog, http://ayeartobeattheclock.blogspot.com/. We will be following Billy as well, with three shows, a before, during and after if you will. The easiest way to find Billy’s blog is just to do a good search for Billy Oliver Cycling Blog. Follow Billy on twitter @billyoliver80. You can contact me at firstname.lastname@example.org and on twitter @markflorence11. Thanks for downloading the show!
Matt Bottrill is one of the most successful time trialists in the UK. He first appeared on the podium of the British National Championships in 2000. He has appeared on the podium five times since that time, including a silver showing in 2013. He has won over 50 national medals and 500 races. 2014 was quite possibly his most prolific year ever as he took the UK National 50, 25 and 10. He was most recently awarded the prestigious Bidlake Prize for his outstanding 2014 season. You can find out more about Matt Bottrill Performance Coaching at https://www.facebook.com/mattbottrillpc or http://www.mattbottrillperformancecoaching.com . Follow Matt on twitter at @BottrillMatthew. On twitter I am @markflorence11 and feel free to comment or suggest a guest at email@example.com.
I found John Crook (http://www.crookscycleright.com/ccr/) on YouTube (of all places) when struggling with road bike fit. John has a series of videos which question some of the "rules" when positioning someone correctly on a bike. John was kind enough to go through his own process which is based on comfort and balance. Here are the links to the video's. I think his basic advise pertains to time trialists as well.
https://www.youtube.com/watch?v=uLSzMtQKdqk (very funny)
Enjoy! Contact me at firstname.lastname@example.org on twitter I am @markflorence11.
Steven Abraham has embarked on a remarkable endeavor, as during the 2015 calendar year, he is attempting to break Tommy Godwin’s 1939 record of completing 75,065 miles in one year. The Ultra-Marathon Cycling Association is validating Steven’s attempt, and Chris Hopkinson, a legendary long distance cyclist in his own right, is the official Crew Chief. You can contribute to the effort and follow Steven’s progress at http://oneyeartimetrial.org.uk/
Michael Hutchinson, author of The Hour and Faster, is back to preview the multitude of attempts, both female and male, on cycling's hour record. Please note, the interview was recorded before Alex Dowsett broke his collarbone, so please adjust the narrative accordingly. Thanks for the listen, contact me at email@example.com.
Shows that feature workouts have been very popular. I have been imposing on guest athletes and coaches to provide a "favorite" workout when we finish recording their main shows. In this show, we welcome back David Ertl and Ian Stanford. I also give you one of my own favorite workouts. As always, thanks for listening. Contact me with questions and comments at firstname.lastname@example.org.
We are following up with Ian Stanford who joined us a while back to talk about the mental approach to time trials. Ian put his own advice to good use as you will see. We talk of his new venture, Ally's Bar (www.allysbar.com) and he also reviews the HED GT3 wheel that we recently spoke of with Tim Mulrooney.
Coach Gordy Paulson of http://www.speedmadison.com/ joins us again to discuss winter training for all cyclists really, but with a little emphasis on the time trialist. Hear Gordy's thoughts on trainers, rollers, spin ups and one leg drills. Contact me at email@example.com for questions or comments. Thanks so much for downloading the show. If you enjoy the podcast a favorable iTunes review will help spread the word.
Coach David Ertl of cyclesportcoaching.com offers a wide variety of products for anyone looking to improve their cycling performance. He goes through the process of what one should consider before taking the plunge into formal cycling coaching.
Thanks to listener, Rich, for suggesting this show, which frankly should have happened a lot sooner than this. Tim Ramsden, of Black Cat Cycle Coaching, www.blackcatcyclecoaching.com, joins us to outline the basics of getting started. If you have a topic that you would like covered, contact me at firstname.lastname@example.org or on Twitter @markflorence11. Feel free to support the show by leaving a review on iTunes, the web address is: https://itunes.apple.com/us/podcast/cycling-time-trial-podcast/id829284232?mt=2. In two weeks, Coach David Ertl joins us as we discuss, "Should you hire a coach". Thanks for listening!
Tim Mulrooney was a very popular guest when we talked of aerodynamic wheels and he is joining us again to talk about being a World Champion, HED product updates and some very interesting (yes it is very bike nerdy) talk about frame geometry. Why do bikes that are set up the same feel so different? Tim may have an idea....
In part two, Mark Cote goes through all of the wind tunnel testing to date, and the single most thing you can buy to make you more aerodynamic is much, much cheaper than you think.
Specialized aerodynamic guru Mark Cote is one of those individuals on the cutting edge of all things related to bicycle aerodynamics. Mark and fellow aero-geek, Chris Yu, have teamed up to develop a series of YouTube videos which confirms and debunks aerodynamic myths and generally provide some very useful information. Mark was kind enough to sit down for an hour and talk about the new Specialized windtunnel and specific research that will lessen the task of fighting the wind. In part one of the interview, Mark goes over his background and the general story behind the Specialized tunnel. Part two of this interview will air in two weeks and most of the “go faster” stuff will be in that segment. If you have something you would like tested just search for Mark Cote or Chris Yu on twitter and use the hashtag #aeroiseverything.