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Olympic Torch Lit Today

It's always an exciting year when the Olympics are being held! Athletes from around the world gathering in one spot to compete. People brought together for one common goal that is sport.

The Olympic Torch was lit today for the summer games in Beijing, China. One interesting aspect of the lighting ceremony is the cauldron itself. A parabolic mirror reflects the suns rays to light the torch. Be sure to find out more about the modern Olympic games. Don't forget to check out the history of the ancient Olympic games from Tufts University. A very informative site.

I can tell you I'm excited and looking forward to the start. Five months till the games begin.

The 5 Steps To Be A Winner

Want to be a winner? Then follow these 5 steps:

1. Maximize your aerobic capacity (V02max) so that more oxygen, and thus energy, is available to exercise.

2. Raise your lactate threshold to a high percentage of VO2max, so that intense efforts can be maintained before energy stores are used up.

3. Become more efficient at carrying out the activity, so that less energy is wasted and hard exertions feel less stressful.

4. Boost yourself mentally so that training and competing become easier.

5. Get adequate amounts of rest for proper recovery.

1. Increase your aerobic capacity

This is probably the easiest of the 5 steps to do, since just going out and participating in your sport for long periods of time will increase VO2max or the maximum amount of oxygen your body can use. If you're an endurance athlete, for example, 30 minutes of 70% maximum heart rate will be of some benefit, but 40-60 minutes are even better.

However, beyond a certain point, increasing your quantity of training no longer boosts V02max. There is a point at which the negative effects of long duration training have on breaking down and injuring muscle tissue that outweigh the cardiovascular benefits. Once that point is reached, intensity of training becomes the key factor: you'll have to cycle, run, or swim at speeds which lift your heart rate to at least 90 per cent of maximal, for the event you're training for and ride at least 110% of the distance, in order to push V02max as high as possible.

To make things more difficult, attaining such high heart rates for brief periods of time won't work. If you're really interested in sending V02max upwards, train at approximately 90% of your max. heart rate(85% VO2max ), but to much training above this level will increase the potential for injury. Intervals of four-to-five minute durations several times during selected workouts is what will raise your VO2.

2. Increase your lactate threshold

Increasing your lactate threshold, the point at which lactic acid accumulates faster than it is removed,is fairly straight forward. If you increase V02max, you will usually raise your threshold as well, since LT is a fixed percentage of aerobic capacity. Your LT limits your rate of maximal effort. Your effort can only be exceeded for a few minutes above LT before you build up to much oxygen debt. The more you exceed LT the more lactic acid that will build up and reduce your performance.Howe Training intervals of about 80-90 per cent of maximal heart rate for 20- to 25-minute periods will generally have an enormous effect on LT. In this day and age of cheap heart rate monitors, I highly recommend the use of one. Don't train blindly.

3. Become more efficient

The key to improving your efficiency of movement is to recognize that each muscle in your body is composed of collections of individual muscle cells. In making a particular muscle stronger fewer of the individual cells within that muscle will be required to sustain a certain level of effort. In other words, more muscle cells within the muscle are allowed to rest while you're engaging in your sport, and other muscles which assist your active muscle are less likely to be called into play. Since you'll need to activate fewer individual muscle cells to pedal a bicycle, your overall energy demand will be lower and you'll be more efficient! As a result, you'll be able to achieve higher than expected levels of exercise intensity and conserve large quantities of muscle fuel.

To get more powerful and more efficient, you'll need to do some intervals which are higher than your usual competitive intensities. Exertions in the ranges of 30-90 seconds. Then include some recovery durations that are equal to 30-90 seconds. This helps with lactate tolerance and the ability to sustain high power outputs. Even longer rest intervals allow more work to be done during each work interval. Sprinters will want to do efforts less than 30 seconds.

An additional way to become more efficient is to make use of what is called "fartlek" training. The idea is simply to do some "specific" training at your competition intensity. There is little scientific basis for this training and it benefits.

For example, the top-level runner who wants to sizzle through a 5K in 13:10 should complete some 1000m intervals in 2:38 each, the 10K competitor shooting for a 30-minute race should carry out 2000m intervals in six minutes, and the marathoner hoping for a 2:11 clocking should cruise through 10-miles runs in 50 minutes. In each case, these runners are practising the exact tempo which will be required for the race. Likewise the rower who wants to hustle a boat through the water at a particular cruising velocity, the cyclist shooting for a goal time, and the skier needing a specific pace to win a race, must all practise that particular intensity during training.

Competition is not just a muscular event. Specific training allows the nervous and muscular systems to come together in a synchronous way.

4. Boost yourself mentally

Your state of mind is also closely tied to your training and riding. Mental preparation is often undervalued. Focusing on what you're doing right now and thinking positively have enormous benefits to your performance.

You also need to learn to "roll with the punches". Don't let a bad day training or racing get in the way of your objectives. Use it as an opportunity to learn more about yourself. This is where setting the proper goals come into play. Goals that are to lofty are a reason for disaster. Use mental images of how the race will progress and a successful outcome.

Finally, learn to stay relaxed but at the same time tense. Ready to leap into action when the time comes.

5. Learn how to rest

Hard workouts are necessary but rest is just as important. Rest is all too often missing from an athlete's schedule. Thinking that more duration, intensity and volume will gain them a top performance most athletes are on the brink of overtraining. It's not possible to reach top performances without proper rest.

Recovery comes in many forms. Nutritionally you must eat correctly to build that power house. Stay properly hydrated. Take easy recovery days at your sport or complete days off. Have a week of reduced training every 4-6 weeks. Yearly take 4-6 weeks of reduced or absolutely no training. The body likes small increases in training not drastic changes.

Not every athlete needs to reach the five goals. Sprinters, for example, don't require high V02max levels or lofty lactate thresholds, and they may in fact lose some of their muscle power if they focus to much on V02max training. However, for athletes involved in activities which last for more than a few minutes, hitting all five steps will lead to a podium performance.


Marc Walter Rightway Performance

The Essential Concepts of Training for Cycling

The Essential Concepts of Exercise

· Modern day training techniques are based on a set of physiological truths about how our bodies respond to training.

· Every person adheres to the same principles of training.

· Our individual uniqueness has more to do how we adapt to these principles

· It isn’t necessary for you to understand the intricacies of the science to benefit from the goals of specific workouts and the concepts involved.

Basic Training Principles

Principle of Individuality

· No two people have the same genetic characteristics, except for twins, so each one of us will unlikely show the same adaptations to a training program.

Principle of Specificity

· The training program you are in must stress the physiological systems that are critical for optimal gains in the activity you participate in to achieve specific training adaptations.

Principle of Disuse

· If you stop training, your state of fitness will decrease to a level that meets only the demands of daily use. “USE IT OR LOSE IT”

Principle of Progressive Overload

· Some aspect of the workload must be progressively increased to improve fitness.

Principle of Hard/Easy

· Reintroducing stress to soon after a stressful workout will interrupt the process of adaptation and soon result in reduced fitness

· The most overlooked aspect of training is recovery

Principle of Periodization

· The training year is divided into periods, each with its own specific physiological purpose.

· Cycling of specificity, intensity and volume

· When one period (cycle) is completed the fitness gains are maintained in the next period

· Usually five periods are used in a season for cyclists: Base, Build, Peak, Race, and Transition. Two to twelve weeks are generally assigned to each period. Can vary with the individual.

· Base ( mainly for fitness, fast recreational, bike racers )

· Improves general fitness with endurance, strength and speed workouts

· Lasts 8-12 weeks from experienced to less experienced cyclist respectively

· Novice riders may need to extend beyond 12 weeks.

· This period is used exclusively by fitness riders.

· Focus is on quantity not intensity but a shift towards intensity to prep for build.

· Build ( mainly for bike racers )

· Main focus is on power. Maintaining endurance.

· Ability to turn pedals fast in larger gears over increasingly longer periods

· Interval training begins just below anaerobic threshold levels and works up to higher levels as the legs adapt

· Peak ( mainly for bike racers )

· Emphasizes intensity and reduced total weekly volume

· Focus on speed and speed endurance (race pace).

· Race

· Race, or simulation races, and recover

· Refine strengths

· Lasts 8 weeks. Very difficult to maintain fitness longer.

· Transition

· Season ends

· Emphasis on unstructured activity in a variety of pursuits

· Lasts 2-4 weeks.

Training Techniques

Before you get into an advanced program of training you need to build a good base. This is the secret to preventing injuries. You want to put in some unstressed (no intervals, charging up hills) into your body. Not that intervals are forbidden, but not too hard to often. At the end of a long ride you want to feel like you could have done a few extra miles. A sound base of 500 miles is recommended. As you achieve this goal try to only increase mileage by 10% a week.

Frequency

· Research indicates 3-5 days per week for optimal gains in health

· Maybe 6-7 days to burn extra calorie for weight loss or to adjust to time in the saddle

· Better to recover and work up to more days a week to allow for rebuilding process

Duration

· Research shows improvements in cardio health in as little as 5-10 minutes per day up to 20-30 minutes

· Depends on the time and intensity: Example short duration-high intensity or long duration-low intensity.

· Gain benefits with short bouts (ex. Three 10 min bouts ) or one long bout ( ex. 30 minutes )

Intensity

· For health benefits only need to train at low intensity (60%-70% of max heart rate )

· For maximal aerobic events such as bike racing training improvement occurs at 90% of max heart rate. ( CAUTION must be taken as to much can lead to injuries )

Training Methods

Aerobic and anaerobic exercise sessions need to be included in a training program, but it is the balance of the amount of each type of exercise (aerobic vs. anaerobic; interval training, continuous training, and fartlek training) in the overall program which determines its suitability for fitness gains or the competitive event for which you are training.

Continuous Training (long, slow distance)

· Two types

· LSD greater than 30 minutes of 60%-80% max heart rate which improves stamina, health related fitness, fat loss, maintain off season fitness, used during base

· High intensity continuous is short efforts of 90% or greater of max heart rate ( race pace ) to improve leg speed, strength, anaerobic capacity used during peak and build

Intervals

· This is training that requires hard efforts alternating with easy efforts.

· For bike racing

· Two days a weak: One day short intervals & one day longer intervals

· Used during the build and peak period

Fartlek

· Swedish word for speed play

· Combines continuous with intervals

· For bike racing or fast recreational cyclist

· Psychologically breaks up monotony of long rides

KEY POINTS FOR AN AEROBIC TRAINING PROGRAM

· Training needs to be structured for the intensity and duration of the planned sporting event.

· Long slow distance training is important at the beginning of the training season and for very long endurance events.

· Maximum aerobic improvement occurs at 85% VO2max (90% max. heart rate).

· Maximum aerobic conditioning (increasing VO2max) occurs with 3 workout days per week at or above 90% MHR. Additional training days should be at a slower pace to allow recovery and build musculoskeletal strength.

· Intervals can be ridden for one or two of these days.

· Exercising at less than 60%-80% MHR will improve general cardiovascular conditioning and overall musculoskeletal tolerance. It is suggested that one day a week be allotted to a long slow training ride equal to a distance of 2 to 5 times the actual competitive event.

· In training for endurance events (less than 90% maximum heart rate), train at the level of anticipated performance (%MHR) and with a long training ride equal to that of the event + 10 to 20%

For most recreational roadies, 7-10 hours of riding per week is plenty for steady improvement if you have an intelligent training program. Wouldn't more be better? If you do try to add in extra hours, you risk both overtraining as well as the extra stress produced by more time on the bike. Both physical stress on your body and the pressure it puts on responsibilities to family, friends, and profession.

Marc Walter, coach and owner of Rightway Performance

trainingtherightway.com

Strategy Segmentation and Performance Outcome

Taken from the USCF level 2 coaching manual

For most the season is well under way. July is the half way point of most peoples summer season and a good point to take a break. A good time to look back at your previous races and determine what went right or wrong strategically. The following is an outline for "segmenting" and developing a race strategy. Also, an example of the impact on race results.

1) The start: On the line you should follow these steps:
a) Visualize the first third of the race
b) Mentally review the race strategy
c) perform a final check of equipment

2) First Third of the Race: During the first third of the race, keep as close to the general race strategy as possible, noting:
a) if opponents are riding predictably
b) if conditions are changing from the predicted
c) the "rhythm" of the race
d) the safest way to conserve energy considering the conditions
e) the general reaction of the peloton to the race plan

3) Middle Third of the Race: you should determine what tactics will need to be employed to "play" the strategy best using the following methods:
a) confirming all opponents evaluations are correct
b) confirming exploratory tactics have produced useful information
c) noting weaknesses of all opponents and teammates
d) confirming the strategy for the last third of the race
e) balancing riding "economy" with "testing" the race

4) Final Third of the Race: The race winning moves are made and the final groups are established form these procedures:
a) investing in moves but saving some reserve for the the finale
b) attacking or a series of moves to establish a place in the front group
c) chasing dangerous attacks
d) putting pressure in the front group to select the final front group
e) setting up the finale

5) The finale: The race is down to a final group as the race enters into a distance where the final results are dependent upon a limited number of tactics or maneuvers.
This requires:
a) extreme focus on completing the tactics or full commitment to each maneuver
b) taking better calculated risks( more precise risks than in the middle of the race )
c) taking advantage of the the weaknesses of the riders in the finale
d) Final investment: all your saved energy goes into a concerted move to win

6) The Sprint: The " short game " that determines the final places in the group goes beyond the economy of the race. It is where the contenders go into debt by:
a) evaluating the last kilometer from the standpoint of conditions and judging opportunities
b) forming a sprint strategy but allowing for possible changes
c) limiting the possible changes by controlling the speed of the run in
d) limiting the positions by riding to one side of the racing surface
e) selecting and riding into the position you have strategically planned for
f) Action/reaction: as the group comes to the finish there will be two attacks. One attack will initiate the sprint and the final acceleration to the line. It is important to take a risk to command the best position. The second attack will be the final kick and you must be ready to give it that finishing kick. The final move you must be ready and go ballistic to some point past the finish.


This is an outline for a race to finish in a sprint. There are other scenarios that happen in bike racing. This was emphasized because most races finish in a sprint.

Bike Racing Strategies

Part 1 of a three part series dealing with road and mountain bike racing strategies

Summarization of strategies taken from the USCF Level 2 coaching manual

Bike racing season is in full swing. I thought I would post some useful information for those new to the sport. Even if you have years of experience racing you will find this useful information. It's always good to review your tactics and strategies.

Bike racing involves technical skills, specific racing skills and tactics to be successful. The strongest rider does not win based solely on strength but also must rely on a sound strategy. The outsider might observe a race as highly disorganized but in reality there is a well thought out plan that is happening.

It is important to note there is a difference between tactics and strategy. Tactics are a maneuver, such as an attack out of the bunch, to achieve a separation from the attacker and his opponents. A strategy is the overall plan a rider uses to achieve the goal of the race. Race strategies employ multiple tactics to achieve the goal.

Cycling is said to be a "sport of circumstances". For your tactics to work it depends on how you react to a given situation. Your strategy should include the following:

• course profile
• race distance
• type of event
• last kilometer to the finish
• 200 meters to the finish
• distance to the last corner ( if applicable)
• competitor (quantity and quality)
• team presence
• locations of feed zones ( if applicable)
• weather
• fitness level and teams ability to follow a strategy

The Eight Principles of Strategy

1. Element of surprise
2. Energy management
3. Complete execution of tactics
4. Adaptability to change
5. Risk taking
6. Calculating tactics
7. Capitalizing on your opponents weaknesses
8. Race your strengths

1. Element of Surprise

Create a situation in which you surprise your opponent that will eventually lead to your opponents demise. This may be sprinting or attacking from a distance that your opponent might not think you would go from. The competition might know a particular plan will be employed the timing is what will catch them off guard.

A specific tactic as dropping back from the rider(s) you plan to attack and getting a "running" start is another element of surprise. The element of speed will get you the gap and also your competition might hesitate waiting for other riders to take the initiative. Other places to surprise your opponents are at the crest of a hill, a headwind, a corner or when others are fatigued.

Anytime you can cause a rider to close a gap and waste their energy to catch back on then the attack was well planned and executed.

2. Energy Management

You should be as economical as possible at all times. Your energy resources are limited. Do this by:

• using the smallest gear possible
• maintain an effective plan for recovery after each effort

Make sure that all your energy expended benefits you or your teammates. One aspect I see is when a rider takes up the chase to close a gap bringing along the whole group. You should attack the group to bridge the gap or let another team do the work.

3. Complete Execution of Tactics

Many riders will not complete a tactic. Once they initiate a planned tactic they might not continue because of a lack of confidence. Use the course and conditions to execute a tactic to your advantage. For example:

• if you're a good climber attack during the most difficult part of the climb
• sprinters need to be in position before the last kilometer either on a teammates wheel or a competitors for a lead out.

Focus on a successful outcome of your efforts. Do not over analyze because this can prevent you from executing your tactic by indecisiveness. Things happen quickly in a race and you must decide immediately whether to implement a tactic.

4. Adaptability to Change

Situations in bike racing constantly arise that cause your strategies to become ineffective. Adaptability is a key necessity. For example: You may make a jump early in a sprint, say 2 km out, but do not succeed. You must then be able to adapt your strategy to hopefully recover and find a wheel of a good sprinter to bring you to the line. You may want to continue your sprint, however, towing your opponent to the line in hopes of getting a good placing.

5. Risk Taking

If the tactic has less than a 50% chance of succeeding then this is a risk. If it catches your opponent off guard then it is worth a chance to take it. Even if it doesn't succeed your opponents will be on guard for that move the next time you race them. They might let you go and this time it is a winning move.

6. Calculating Tactics

When racing look at the big picture. Will your opponent not want to chase you because you have attacked at a distance that he thinks is to far from the finish to succeed. In a sprint you may calculate, based on your knowledge of your opponent, whether opening up a small gap might be to much for your opponent to close by the finishing line.

Knowing your strengths and weaknesses, along with what your opponents know of you, is a big part of bike racing. Know how to bluff and know how to recognize a bluff.

7. Capitalize on Your Opponents Weaknesses

In this day of technology, you can discover many things about your opponent through the media and the internet. During a race can be a time to pick up on some of your opponents strengths and weaknesses.

By attacking, you may be able to tell who is suffering. Listen to your opponents breathing, bike handling, and consumption of fluids and food to learn of their race condition. Some riders are highly predictable when fatigue sets in. Open up small gaps to make them close it down to make them expend energy. Knowing an opponent can't sprint from a long distance might be a time to "take a flyer" hoping they are unable to close a gap.

8. Employ Advantages

Know your strengths and your teammates. Use effective tactics that take advantage of yours and your teammates strengths. Always race your strengths. Learn what tactics for what situation work the best for you and against your opponent.

Trip to US Olympic Training Center

Attending the Level II coaching seminar, Feb. 23-25 2007 in Colorado Springs, Co., was a very interesting and a rewarding trip. The course included talks on athlete monitoring, nutrition/hydration, tactics and strategy, periodiztion training principles and sport physiology. Some of this was new to me and some was old hat to me. Having 25 years experience in cycling, along with a deep interest in training principles, has taught me many of the aspects of training in this sport. Also, having a B.S. in biology with a minor in chemistry made the physiology part less painful.

The Olympic Training Center was a very nice facility. We were aloud to take advantage of most of the facility so I explored the gym and pool on a couple of days. Wanting to see a bit of Colorado Springs, I went on some early morning jogs. I'd found a park where the cycling velodrome was at but never got the chance to visit because that morning I needed to get back before the coaching sessions started. One thing, the next time I go, that will surely be number one on my agenda. We were given access to the cafeteria, which was open 24hrs, so I never went hungry. Trust me, I like to eat. My roommate, in the dorms, was a gentleman from New York City who trains triathletes. Great guy to have as a roommate and very knowledgeable.

Overall, this was a very pleasant experience. I got to visit a facility that has produced many great athletes. I learned many new aspects to the sport of coaching that I can apply to the athletes that I coach. Also, I got to network with coaches from around the country.

www.gssiweb.com

What Are Your Training Needs?

Your a fitness rider or a racer on a local ride. At a point in the ride you get dropped off the main group. You're left to ride home on your own. What happened? Maybe you lacked the aerobic or anaerobic capacity to handle the tempo?

Your training should include aerobic and anaerobic work. Riding a bike requires both. Developing an effective training plan, by knowing how your aerobic and anaerobic systems work, is the key. There are three systems you need to train. They are the ATP-PC, anaerobic (lactic acid), and aerobic systems. Sprinters rely on the ATP-PC system, a pursuiter uses the anaerobic system and a fitness or road racer will predominately use their aerobic system.

You can develop the three training systems by manipulating the intensity and duration. For hard efforts lasting up to 2 minutes you will be using your anaerobic system. At about 2 minutes there is a 50:50 split between aerobic and anaerobic. As the duration increases aerobic power takes on greater importance.

Some of the type of workouts and how there benefit:

Sprints: Develops the ATP-PC system. Short sprints of 50-75 meters ridden at maximum intensity.

Acceleration sprints: Start off slow and gradually build to an all out effort in about 150 meters. Builds speed-endurance.

Intervals; Series of short efforts of equal length alternated with easier bouts.

Speed play (fartlek): Incorporates all the training principles above.

Repitition riding: 1-2K at race pace with rest periods that allow almost complete recovery. Works the anaerobic system.

Continuous fast riding: Training at the same distance as your event with a pace at or slightly below race pace.

Continuous slow riding: Speed is slower than race pace at about race distance. Builds aerobic endurance.

As you can see, your training needs will very according to the event. As the event approaches find out what type of racing occurs. Then pick one or two types of the above training methods that match the race.