Transitioning

2011 marks my first season as a multisport athlete. You may have heard me joke over the past few months as I trained for my first event: When can I say I'm a Duathlete or Triathlete? Is it only when I attempt and finish my first race, or is multisport a state-of-mind?

I like to think the latter.

If you follow our blog you know I attempted a marathon during my first year at Cadence as a bet with the Tri coaches. I needed some motivation over the fall and this fit the bill. I have continued this tradition every November, feeling more confident each fall when I strap on my running shoes again and give the bike a break. Each year, I find myself wanting the racing season to be over sooner so I can start running. Clearly, my state-of-mind was changing, even before I could admit it to myself. I have been a bike racer for so long it seemed foreign to want to attempt anything else. But the more I ran, the more I was reminded of why I loved this sport in high school.

So there's the back story; let's get to the race. Making this transition I knew I would have to choose my first few races very carefully. I knew longer races would suit my cycling legs better and a duathlon was an obvious choice while I worked on my swim. This is where a coach comes in handy. Sitting down with Holden and Jack, we discussed my strengths and weaknesses and came up with a good annual training plan and some key races, the first being a long duathlon in Alabama. It happened to be the National Championships, but that was really just an after thought. This was going to be a trial race to see how my legs dealt with the stress of run, bike, run; a combination I have never attempted. So the race was picked, the training was written and now I had to execute.

The first step is telling people about the event. (This is really only so I have to do it.) Verbalizing your goals makes them more real for some reason. I'd rather attempt and fail then tell someone I didn't try after I already told them I would.

Next was coming up with a race strategy. The race was a 10k run, followed by a 60k bike and another 10k run at the end. Holden and Jack helped me with the run and transitioning while Brian and Colin helped me with my bike. Even for coaches, we realize the importance of the coaching team. None of us can do this alone. We decided my bike would be the strongest leg and that I'd need to sacrifice some time on the first run to make sure I was fresh enough to ride fast. I'd even wear a foot pod to monitor my pacing on that first run. It's tough to LET people run away from you when you are competitive. But I knew I'd see them again soon.

The lead runners started fast. There were about 100 men ages 39 and under together at the line and many left me right away. I stuck to my plan and ran within myself, not digging too deep at any point. Even still I ended up running about 90 seconds faster than planned but I was feeling fresh and ready to get on the bike; but not before my first ever transition. I didn't think I did that bad of a job but at 1:17 seconds I was a solid 40-45 seconds slower than any of the other top competitors. This is not as easy as it looks from the sidelines. It takes some skill to move quickly through a transition.

On the bike I felt right at home. Working with Jack and Colin, we maximized my position on my Cervelo P2 to get me as aero as possible without sacrificing my strong cycling muscles. This means I had to be further back behind the bottom bracket than most other riders but I knew I needed to rely on my strengths. So maybe I wasn't the most aero rider but this was an acceptable sacrifice. Three laps of an out and back course gave me lots of opportunities to pass lots of riders. With so many racers on the course though, and the Pros and 40+ groups starting 10 and 5 minutes ahead, respectively, it was hard to know my real competition. I was amazed at how quickly 60k was over. Breaking it down into 10k sections and trying to match my power for each of these legs kept me focused. The only problem was at the end I knew I had another transition to deal with.

Transition 2 wasn't as bad a the first. I was under a minute this time, but not by much. I was pretty shocked when I arrived and only one bike was hanging there. (Actually there were more bikes but each race had its own section for transition so I knew any bikes around me would be from other 39&Under competitors. Could I really be in second? I headed out on the run course, trying to pace myself, talking to myself in my head over and over like a mantra. "Second would be incredible for your first race, just don't get run down by the guys behind." Not a very proud moment for sure. I joked with my brother, Aaron, who also competed, that I was afraid to have someone close to me at the end of the race because I wasn't sure if I'd be tough enough to do what was necessary to beat them. Racing within yourself is one thing but competing head to head at the end is something else. That has nothing to do with fitness or training and more to do with who is willing to risk more and I was beginning to let the fear in, not thinking I had the guts to take any risks near the end. These are the thoughts running through my head at this moment. Not, "go catch first place," but rather, "run for your life, you are literally getting chased. Don't get caught."

Thankfully, I didn't have to worry about it. Our plan had worked. I gave up some time on the first run, made it up on the bike and was still strong enough to run a faster second 10k than the first. I caught first place at mile three and kept on going. After he was out of sight I was able to coast in for the last 2 miles for my first ever duathlon victory. I had won my age group and had the best time of any racer 39 and under. Only 3 40+ racers and 3 pros went faster. I had a great day where everything went perfect (except for maybe my slow-as-molasses transitions).

It wasn't until standing on the podium, receiving my award that I began to add up all the people I needed to thank for helping me. It truly takes a team to achieve success, no matter what you are attempting. There is a lot of sacrificing that needs to take place to do what we do and it wouldn't be possible without the support of family, friends, co-workers and coaches. Even the whole community at Cadence was integral to my success. Getting advise and friendly words from so many people before and after the race makes me truly realize how special this little shop in Manayunk really is. So thanks to all of you.

Next up... swimming. I am not looking forward to this. Look for another post close to the Philly Tri. Only then can I truly say I'm a Triathlete!


Here is my race bike the night before. I chose the P2 over the P3 for the added headtube height. I'm not very flexible and it let me ride a bit more upright than the P3 would allow.

The Zipp 808 Carbon Clinchers were a huge benefit, saving me between 3-4 minutes on the 60k course. The Vittoria open tubular tires road superb and the natural skinwalls have a retro look to them on a very non-retro looking bike.

I fought it nearly until the end, but the ISM Adamo saddle was a huge key. I couldn't have stayed in my position for that long without it.

I also used a Quarq, crank based power meter, with a Joule 2.0 to track my average wattage and make sure I was staying consistent lap after lap. Add to that my Look Keo Blade pedals and I had no excuse not to succeed.

Economy Testing at the ESE

In recent posts, we've talked about testing ScottyZ, pro bike racer with United Health Care, with our Parvo metabolic cart before his trip to the wind tunnel. This exercise with Scott was just a small part of a large scale effort to design a new way to track an athlete's progress. We call this new approach, Economy Testing.

Recently, "Inside Triathlon" magazine visited our store and chatted with Brian about his involvement in the Tri community and his work with our up and coming star, Joe Maloy, as he begins his 2011 international ITU season. Head coaches, Holden and Colin, have been hard at work developing this test, sampling it on specific athletes over the last year and we have enough data now to make it available for everyone.

Holden will be at the Endurance Sports Expo this weekend, February 26 & 27, to talk about our work with athletes like Joe and Scott, as well as how an Economy Test can help you with your specific goals. Come and see us at our booth (#144) and listen to Holden at 1PM in Room A both Saturday and Sunday.

Greater Philadelphia Expo Center
Cresson Blvd
Phoenixville, PA 19460
(484) 754-3976
phillyexpocenter.com

GPS Users
1601 Egypt Rd, Phoenixville, PA 19460

Check out the full article in "Inside Triathlon" at your local bookstore and check out Kris Mendoza Photography, a local Philly photography who shot all the photos for the article.

Use CadenceTV all year

CTV ALL YEAR LONG?

As many of you know, CadenceTV has taken indoor training to another level by providing a program that is easy to use and affordable. With over 100 workouts and more coming each week you can train all year without the boring repetition that comes with workout DVDs. In the coming weeks, Cadence is going to show you why CTV is useful all year long and why it isn't too late to sign up today.

The coaches at Cadence have been hard at work creating and perfecting new and inspiring workouts for you to use at home. Now, we are ready to branch out. In the coming weeks and months CTV will be adding more variety, including core, strength training and flexibility exercises to make you a well-balanced athlete.

With all these new, great features, CTV is a bargain at $99 for the year ($49 for our coached athletes)! Sign up today at CadenceTV.com

Stay Tuned...

Groundhog Day

Well, Punxsutawney Phil arose this morning, did not see his shadow and proclaimed that we will have an early spring. To which, those of us in the Mid-Atlantic, after experiencing a second winter in a row of record-breaking snowfall, reply: "I'll believe it when I see it!"

If you are like me, in winter you have two voices in your head, constantly arguing with each other.
One voice says, "Be smart, don't go outside!"
to which the other replies, "But this is when champions are made!"
"OK, so why don't you just ride the indoor trainer?"
"Because I am supposed to do a 3 hour endurance ride today and I would rather freeze to death than ride 3 hours indoors"

We are all competitive people and even if we have the will to complete our training in any conditions sometimes that simply isn't possible. If there is ice and snow on the roads, riding the road bike may not be safe. Riding indoors is great for intervals and highly structured workouts, but sitting on a trainer for a 3 hour endurance ride will drive most athletes to insanity.

All we can do is try to focus on the things we can control and weather is not one of those things. The number one key to surviving winter is flexibility. You shouldn't view your training plan as rigid orders that should be followed at all costs. Things happen: weather, injury, sickness, work, commitments with friends and family. If you try to squeeze in your training at all costs you usually end up neglecting your recovery (which is when you actually get stronger). Not to mention your job, friends and family. Though we all have periods of imbalance, imbalance is not sustainable in the long term.

Many of us have been frustrated with how difficult it's been lately (mostly because of weather) to stay on track, so here are some simple tips that may help:

1. Look at the weather forecast and plan ahead. If it looks like it's going to snow on Tuesday, riding outside on the road bike on Wednesday is most likely out of the question. So if you are scheduled for a 2 hour endurance ride Wednesday, maybe you could move it to Tuesday and ride indoors on Wednesday. Since most aren't racing this time of year it is OK to switch things around however you need to.

2. Invest in some good winter gear. With the right gear, most people can be comfortable down to about 20 degrees (Fahrenheit). We all know that having good winter clothing is an investment, but as with many things, you get what you pay for. Velonews and Bicycling magazine both have excellent "what to wear" tools on their websites at http://velonews.competitor.com/what-to-wear and www.bicycling.com/whattowear, respectively. By the way, I always say that my Assos winter tights are one of the best investments I ever made. I have had them for almost 10 years now and my legs have never been cold wearing them, even when I regularly rode in 0 degree weather in Northeast Ohio. Of course, ice is ice and if it's below freezing chances are that there will be some black ice on the roads, so be smart about when and where you decide to ride outside.

3. Ride a mountain bike or the cyclocross bike. In addition to the extra tread of the tires making it possible to ride on snow covered roads you will also go slower, which means you won't be as affected by the bitterly cold wind. If you ride in the woods, you will have the added protection of the trees against the bitter cold winds.

4. Come into Cadence. During weekends the trainers will be open for use (reserving a spot is strongly recommended). We have a 2 hour "simulated group ride" live at 9 AM, noon and available on Cadence TV any time. Misery loves company as they say, so if you are stuck indoors you might as well be stuck indoors with a group of other motivated athletes.

5. Reduce the volume. The rule of thumb is that you can reduce your volume buy 1/3 when riding indoors to account for the lack of "down-time" (stops, coasting, soft-pedaling). Of course, if you can do the full volume that is preferable but don't drive yourself crazy. The difference between winning and 2nd place in your next race probably won't be determined by who did an extra 30 minutes of endurance on the trainer in January.

6. Take advantage of the nice weather when it comes. It seems like we always get a few freak 60 degree days in the winter. Make sure you enjoy them. This is all part of being flexible. It's OK to do a little extra volume if you can on a nice day, especially when you know that the nice weather probably won't last.

7. Add some variation and structure to your indoor workouts. To make sure that indoor endurance ride doesn't get too boring, vary your cadence every 5 minutes (e.g. 90-95, 100-105, 80-85, 95-100, 85-90, 105-110). Add some one legged drills, fast cadence, out of the saddle time or put a block under your front wheel. Watch TV and do OLDs during the commercial breaks, or watch Star Wars and do a sprint every time someone says "I have a bad feeling about this". If you have access to a computrainer, hook yourself up to a spin scan and try to keep your power 50/50 and your efficiency over 70% on the two legs. If you have access to rollers, split your time between rollers and the indoor trainer. If you have Cadence TV, we have a number of indoor endurance rides available that can give you a little bit of structure while still keeping the overall intensity moderate.

8. Incorporate cross training. Cross country skiing, snow shoeing and trail running are excellent cross training options and will help work some muscles you don't normally use in addition to helping build endurance and adding variation. Just be careful not to do too much too soon. Injuries can happen, but don't take unnecessary risks, especially if it's something you are only doing for cross training.

9. Don't try to make up for lost time. Workouts will be missed. It happens. Live with it. Look forward and try to plan for how to do this week's workouts instead of trying to make up for last week's shortcomings. If you feel like you have missed a large block of training, we can always make adjustments.

10. Contact your coach. That's what we're here for. If you don't know how you are going to do the training, we can help you figure it out. And if not, let's make a plan that you can do and set you up for success rather than failure.

Happy winter!

Colin

Cadence Case Study: Scott Zwizanksi

Part II: Individual Fit Priorities

Part II in a series of blogs that focus on Scott Zwizanski and his work with Cadence Cycling & Multisport in advance of the 2011 season. For Part I, scroll down.

In our last blog we introduced our work with Scott Zwizanksi, Cadence-coached athlete and time trial specialist, as he prepared for 2011 with his new United HealthCare team. Scott’s new team had him in the A2 Wind Tunnel in North Carolina to hone his aerodynamics, but not before Brady Gibney and Colin Sandberg had a chance to work with him on his position. This week’s blog will focus on just that; individual fit priorities that every athlete has, that allow them to maximize their return come race day.

Let’s start by looking at Scott’s individual fit priorities from a 10,000 foot view, and then break each down and explain how our coaches addressed each one before he stepped foot into the wind tunnel.

Maximize Biomechanical Efficiency

From Scott’s years of being coached by Brian Walton and corroborated by the recent tests we’ve done, we know that Scott as a rider is most powerful at higher RPMs with open hip-angles. With a strong core built from years as a collegiate swimmer, we know that Scott can tolerate positions forward over the bottom bracket. This allows Scott to operate at higher RPMs while also rotating him forward, which could potentially lower his frontal area resulting in better aerodynamics.

Result: Saddle height increased .7cm

            Saddle setback decreased to -5.0cm

UCI Bike Regulations

Unfortunately, bicycle fitting is not limited to only the rider’s capacity but also by Union Cycliste Internationale laws. These laws dictate that a rider and his machine must fall within a certain set of dimensions, or they will be unable to compete in UCI (read, most every professional race) competition. For a breakdown of UCI time trial regulations, see the following article from our friends at Slowtwitch:

http://www.slowtwitch.com/mainheadings/techctr/ucirules.html

This presented a slight issue in Scott’s fit because of his efficiency at higher RPMs mentioned above.  UCI regulations limit the distance behind the bottom bracket that a rider can be to -5cm, and that is as far as we could move Scott forward.

Result: Saddle setback limited to -5.0cm behind bottom bracket

Adaptability

Similar to the concept of economy testing, a riders’ ability to adapt to new positions comfortably is a serious consideration even for a professional cyclist. Often times, amateur cyclists will try to emulate professional cyclists’ positions with long reaches and deep drops. Professional cyclists ride an average of 60,000km a year and have thousands of hours adapting and honing their position without sacrificing power or speed. You wouldn’t get into a 1,000 horsepower Formula 1 car days after learning how to use the clutch in your Honda Civic.

Scott’s had not been spending a lot of time on his time trial bike in the off-season, and had mainly been riding his road and mountain bikes in preparation for the 2011 season. Given our short time frame, assumptions had to be made that in time his body would settle into his new position comfortably. We are lucky to have years of experience coaching Scott and were able to use his expert feedback about the small changes we made to his position.

Result: Drop from saddle to handlebars decreased 3cm

Maximize Economy in the time trial position

As mentioned last week, the term “economy” is a hot button in physiological testing as of late. With economy, we are not just looking at how much oxygen your lungs can intake (maximal oxygen uptake) but how oxygen usage is affected in different positions on the bike. Measuring economy is not only your body’s capacity, but its functional capacity on the bike in different positions.

Our priority with Scott was a bit more complex because we knew his position would change once in the wind tunnel, so our goal was to find the range of high-economy positions that he could hold during time trials. Once the above changes were made to Scott’s position, testing was required to determine if we have found an acceptable range to take to the wind tunnel. Testing was completed over two days on Cadence’s ParvoMedics measurement module to measuring Scott’s heart rate, lactate concentration, VO2, and respiratory exchange. On the first day we tested Scott’s original position followed by a 20-minute rest and then tested again in the new position. On the second day we tested Scott’s new position first followed by a 20-minute rest and then tested again in the old position.

	Day 1-Original Position		Day 1- New Position		Day 2- New Position		Day 2- Original Position
Time	VO2	HR	VO2	HR	VO2	HR	VO2	HR
1	40.7	139	41.5	136	39.2	122	40.5	128
2	55.3	162	56.6	157	56.7	150	59.5	156
3	58	167	60.2	163	60.8	158	63.5	163
4	59.5	170	61.6	167	63.1	160	64.8	165
5	59.7	170	62.3	171	65	167	67.2	170
6	61.4	170	62.5	173	66.1	169	67.3	173
7	61.3	174	61.9	174	65.7	169	67	173
8	61.9	175	62.6	176	66.3	173	67.4	175
9	61.5	176	62.9	178	67	174	69.1	177
10	62.4	176	62.6	177	66.2	174	67.2	176

The Results

 A final report sent from Cadence coaches to Scott’s new team director read as follows, “There was no significant, consistent, and sizeable differences to the physiological responses between the original position and the modified position, therefore it is likely that the subject would be likely to adapt to a more aerodynamic position without significant physiological cost.”

If you reference the above graph’s bottom line, you can see for yourself there were minimal differences to Scott’s physiological responses to the two positions. By taking into consideration Scott’s individual fit priorities and testing accordingly, Brady and Colin knew they were sending Scott to the wind tunnel in North Carolina with the best possible position to work from. Please check back soon as we delve into the final blog of our series, Part III: Into the Wind Tunnel