Cycling Training Tips

Power Meter Project 2007 – Paul Skiba

The first rider I will introduce you to is Paul Skiba, who raced as a professional in the early 90’s. His current training amount pr week is 12-15hrs, less in recovery weeks.

Name: Paul Skiba
Age: 46
Power meter: SRM Dura Ace

How would you describe yourself as a cyclist?
I’ve been a cyclist and a fan of cycling for the last 23 years. I took up cycling in the mid-80’s when I found myself stationed in Naples, Italy where I worked for NATO. I rode primarily on the road during this time. In the late 80’s and early 90’s I took up mountain bike racing. I lived in Boulder, CO and raced for a team that was headquartered in Chico, CA. I rode as an expert on the Grundig World Cup for 2 seasons. After a near fatal accident I returned to the road as a recreational rider. During the last few years I have returned to the road race scene as a master racer.

My strength as a cyclist is my ability to hang with the fastest racers in the pack. My weakness is my inability to separate myself from the fastest racers. My endurance is good. My climbing is good. My sprint is good. None of the above are great.

Read the full interview with Paul Skiba

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Training4cyclists.com – News

I started this blog back in August 2006. There have been an increasing amount of visitors and I am very happy for the feedback I get from all the readers. This post is number 72 indicating that training4cyclists.com is no longer a baby, but is starting to grow.

Power meter project
In the beginning of 2007 I will present a very interesting project. I have included a couple of serious cyclists in a 12 week power meter project where they will try to improve their performance with wattage controlled training principles. I will present the participants in the week after Christmas.

Copy cats
Unfortunately I have already experienced a couple of other blogs republishing my articles without asking for nor receiving permission to do so. First of all: I am glad when other people like one of my articles so much that they would like to show it to their readers on their own blogs. But I get dissapointed when people steal my work without even contacting me. Please respect the copyright: Make a link to the article instead.

How do you support training4cyclists.com?
Links to www.training4cyclists.com or specifique articles are the best way to support training4cyclists.com and will be appreciated. Make a link in your blog, tell your friends about the site or mention it on cycling forums. In that way you will motivate me to write more articles because I can see that people are happy to visit my blog.

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Last chance to join Power Meter Project

Power Meter Project 2007

Tomorrow, Sunday the 17th of December, will be the last chance to join the Power Meter Project 2007. From 1st of January 2007 a group of riders begin a 12 week program based on wattage controlled intervals. If you want to be a part of this project, then fill in the form here. And remember: It is completely free! Riders involved in this project will get a free 12 week personalized training program based on test results. These tests will be performed in the end of December. Training4cyclists.com will publish reports from the tests made during the period and are allowed to publish data from all riders included in the project.

Last chance to join Power Meter Project Read More »

Power Meter Project 2007

Power Meter Project 2007

Training4cyclists.com offers power meter users a great opportunity to improve their performance. From 1st of January 2007 a group of riders begin a 12 week program based on wattage controlled intervals. If you are interested in joining this free project, please contact me in the form below. I can not tell you how many people get involved in this project, but if you are motivated and a have a calibrated SRM or Power Tap on your bike, there is a good chance you can be invited.

Read more about the Power Meter Project 2007

Power Meter Project 2007 Read More »

How To Determine Your Target Heart Rate

There are some basic rules you should know when you start to use a heart rate monitor. First of all it is important to know that your heart rate is affected by several internal and external parameters. It takes months (if not years) to get enough experience to understand how the heart rate reacts.

Heart rate monitors work best for pacing at aerobic cycling, since there is a slightly delay on the pulse frequency. If you accelerate the bike to a new steady state pace, you will reach the steady state pulse a few minutes later. That is really important to know, and I guess that is why many riders push too hard in the beginning of intervals, because they are trying to get their heart rate up in the target zones. That is a big mistake that could easily be avoided if these riders used a power meter.

Read how to determine your target heart rate

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How To Trackstand For Beginners

I have always been fascinated by trackstanding. Standing completely still on a bike looks so cool. This skill is often used of track sprinters when they are trying to stay behind their opponent in the tactical part of the sprint. It looks difficult, but actually it is possible to learn how to make a good trackstand with some practice. Normally I post advice about the physical training, but today’s post is dedicated for technical skills.

Learn how to make a cool trackstand!

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Long Slow Distance Training (LSD)

Long Slow Distance Training

If we take a look at long distance running, I will have to introduce you to a legendary coach: Arthur Lydiard. He invented the term ”˜jogging’ and got famous for his strategies to achieve peak performance in long distance running events. When the runners started to run longer distances, they got more efficient and achieved a better endurance. LSD (Long Slow Distance) improves your peripheral adaptations, which means increased capillary density, more myoglobin, more mitochondrias, better use of free fatty acids as fuel and larger glycogen stores. Also there are probably some neural adaptations that make running more efficient. Training at slow speeds has only very little effect on VO2 maximum.
Read the full article about Long Slow Distance Training

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New Power Meter: iBike Pro

iBike Pro

Cyclists apply forces to bike pedals in order to overcome the forces resisting forward motion (hill climbs, wind resistance, rolling resistance, acceleration, etc.) Traditional power meters like SRM, Powertap and Ergomo measure the forces applied by the cyclist (direct measuring). The new iBike Pro is the first power meter that measures the resistive forces working against the cyclist (indirect measuring). The principle is that forces applied by the cyclist is exactly the same as the forces from wind resistance, rolling resistance and gravity. Thus, if you know these factors you can calculate the forces applied by the cyclist. The iBike Pro measure both wind speed, hill gradient and bike speed.

Body position does not affect power output
As you can guess, there are several variables that can possible affect the measuring. One of the biggest problems in my opinion is that the power output will not change if you change body position. That means that data from the rides will reflect the average power output rather than the actual power output.

iBike Pro website FAQ about the body position problem:
“Most riders stay in the same position about 90% of the time or more, so the percentage of the total ride where there is a wattage difference won’t be great. The iBike Pro assumes that the athlete remains in the same riding position, so changes in riding position will not be reflected by changes in the iBike’s wattage readings.”

My opinion about iBike Pro (haven’t tried it yet…)
I think it is a interesting concept, but it is very difficult for me to understand why they measure power indirectly. That doesn’t make sense to me. I am not sure that this product can be used to seious wattage training, but I would really like to try one to see how it performs. There are some good things that could make iBike Pro to a competitor for the other power metres: It weights only 60g and costs 399$, which is nothing compared to the more expensive and heavier products on the market.

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18 Hours Per Week Training Program

This training program is designed for serious riders who already have a solid mileage. I will recommend that you use a heart rate monitor or even better a power meter in your training. During short intervals a heart rate monitor is worth nothing because the reactions from the cardiac system are delayed with a few minutes. People that enter this program should know about the terms overreaching and overtraining.

Have a look at the 18 hours per week training program

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