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Training notes

Jul 9, 2019

Why I don't use ERG mode

What is ERG mode? Smart trainers include a feature called "ERG mode". When turned on, ERG controls the load on the trainer to match a prescribed intensity (power target) during a workout. In other words, no matter what cadence you use or how hard you turn the pedals, the trainer adjusts the load so that your output in watts is exactly the number prescribed on your intervals/workout. All you have to do is pedal. No shifting, no change in cadence. Why some cyclists prefer to train in ERG mode

May 23, 2019

The Bone Ride - Milwaukee to Madison and Back

Training for Dirty Kanza 200 or looking for some long miles in the saddle? The annual "Bone Ride" could be your next ride. It happens annually on the 3rd Wednesday in May. You can even mark your calendar now for next year because it's been going on for 33 years, rain or shine! The ride was conceived by Tom Schuler and he runs it to this day. In the 1980s, Tom and his teammates from the 7-Eleven Cycling Team used this 160-mile ride to train for the upcoming season. There is no registration, just

May 8, 2019

How to Prepare for a Century Ride or Grand Fondo

Doing a Century ride seems to be a common goal among cyclists. There seems to be a rite of passage in achieving your first 100 miles on the bike. Before I started cycling I could not imagine how anyone could possibly ride their bike that far or for that long. And once I started cycling, I still thought doing a century was something I was not going to be able to do for a very long time. Turns out that having a good plan can get you there sooner than you think. This post will give you a roadmap t

May 2, 2019

The Mafia Holiday Ride in Chicago

The Mafia Holiday Ride (or simply "Mafia Ride") is a group ride that leaves from the Deerfield Train Station at 7:30AM on holidays or holiday weekends only. The ride usually occurs on Easter, Mother's Day, Memorial Day, Father's Day, and Labor Day. It's a good idea to check the Mafia Facebook Page to confirm the dates, as rides are added and removed based on weather. The course is a 54-mile loop heading up north and back. You can see it below. What to expect on the Mafia Ride The Mafia Ride i

Apr 27, 2019

How to Descend with Confidence on a Road Bike

A long descent on the road typically makes the list of situations that cause fear or lack confidence in cyclists. As with almost everything, the more you practice, the better you get. This post provides tips on how to descend safely and gain confidence so that you can feel in control. Tips on how to descend Look ahead Avoid looking down in front of your bike. Instead, look far ahead, where you want to go. That will help with balance and steering. Stay aero Assume an aero position. Place

Apr 13, 2019

2019 Rough Road 100 - The Year of Roadies

Rough Road race overview Rough Road 100 in Morris, IL is a well organized and increasingly popular Spring "gravel" event. This year was no exception, and over 400 riders showed up. But the big surprise this year was the friendly weather. Temperatures reached over 60 degrees by the end of the race, and winds were very mild. "Wait. WHAT?" You might be asking if you are from Illinois. Yes, 6 to 9 mph winds from the South, in the Spring! I can't remember riding outside with so little wind this tim

Apr 4, 2019

How NOT to Slow in a Fast Paceline

This week has been recovery and "fun" in the schedule for me. I've taken that opportunity to do some fast group rides with the "big boys" in Chicago. That means getting in a fast paceline. So I joined the "Judson". This is a fun group ride that starts in Evanston, IL and heads North for a 40 mile loop. Many Cat 1, 2 and 3 criterium racers are there and the pace is pretty fast... Until someone crashes in the paceline. Emergency breaking We were doing a nice rotating paceline coming over a sli

Mar 30, 2019

Cycling Training Zones for Speed

The image at the top of this post shows my time in zones before and after changing my training around February 2018. After one year of training with my new coach, my entire power curve is up 25 watts. Furthermore, I'm confident I can raise the curve by another 50 watts over the coming years. Such increase is significant for an experienced cyclist. In the past, I spent a considerable amount of time in power zones 2 and 3 (known as endurance and tempo), pounding out mile after mile. As a result,

Mar 26, 2019

Cycling Cadence For Optimal Performance

A lot has been written about cycling cadence. Nevertheless, most articles on the subject tend to recommend, compare, or defend one type of cadence over another (e.g., "higher" vs. "lower"). In reality, there is no one "ideal cadence." All cadences are important and have a place in cycling. As such, cyclists of all levels should incorporate training at various cadences for optimal performance. After all, the goal is to ride faster while conserving as much energy as possible by using the appropri

Mar 15, 2019

Altitude Mask as a Training Tool?

Do altitude masks work? Is altitude mask an effective tool to help athletes better adapt and respond to the demands of training and competing at high altitude? The short answer is no. Most masks just limit air supply to the mouth and nose, making it harder to breathe. That may help build diaphragm and lung strength, but it does not simulate altitude (i.e., it is not the same as true hypoxic training). Furthermore, a good rate of VO2 Max does not depend on lung capacity. Instead, VO2 capacity

Mar 10, 2019

Cycling Training for Beginners

Whether you are new or have been cycling for a while without any structure, cycling training can greatly increase your performance and enjoyment of the sport. Very simply put, cycling training is for anyone looking to get better and more confident on the bike. It's also for those who want to ride longer, faster, alone or in a group. It's for the weekend warrior and the competitive cyclist. Training is very valuable for the time-crunched athlete, as it provides results without waste of time or e

Feb 16, 2019

Rough Road 100 - 2017 Race Report

Rough Road 100 is one of the “spring classics” of the US/Midwest, and one of our favorite gravel races of the year. The race is a good mix of gravel, deep gravel, dirt, limestone, asphalt, and wind. Located in Morris, IL, course has 9 sectors of varied surfaces with whatever mother nature has in store. In 2017 there were over 400 registered racers, up substantially from 2016. I completed the 100 km race on April 8, 2017 and finished in first place in the Women’s Open category. My husband Drew f