Coach Mel: Sport Specific Technique and Strength Part I

Now that January is in full swing, it is time to start thinking about a bit more sport-specificity. However, for most of us, the weather is, if not worse, not much better than the past couple months. During the winter, sports that are more winter-enjoyable can fill our activity plate, but since the season sneaks up on us quickly it is time to narrow our focus a little bit. While we continue the staples of indoor training I have some ideas on how we can build a bit more cycling work into the program without plugging in yet another movie and mindlessly spinning on the trainer.

I think that strength training should continue through January and February, but I like to make the training more sport specific by doing some of the strength work on the bike, adding little workouts to increase the amount of cycling volume I am doing and turning my routine for core and limb strength into a circuit routine. I will give you some ideas in two parts that will allow you to continue to work on your technique for cycling and still address muscle imbalances that you might be targeting, while at the same time building some volume on the bike. The good thing about these workouts is that they also will improve your technique. I think a lot of people overlook how beneficial a nice, smooth pedal stroke and quiet upper body can be for your cycling.

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Winning Under Pressure – Conquering Keystone!!

No victory is as satisfying as when you MUST win; all the pressure is on you to perform, and you are the target. This was the case this year at Keystone because if I didn’t win and tie up the points series, a win at Tahoe might not have meant an overall for me. Given that Jamie Whitmore has won this race for the past three years, convincingly, one would assume the odds were against me. The course is all above 9300 feet, peaking out at 11, 700 feet, the swim is very short, the bike is very short, and the run is very long. Looking at my resume, this wouldn’t look like a suited course for me. But for the past two weeks I have brushed that aside, moved in with my Saucony teammate Josiah Middaugh in Vail, Colorado, and made it my mission to win this race, with the kind of intensity I usually reserve for Hawaii. And it paid off! I led from mile two of the bike course and from there continued to put time on my competitors until I finished with three minutes at the finish. Particulary satisfying is the minute I put on Jamie on the run course and given that I have been passed on the run at the last two races in the final metres to lose by seconds this is significant! So, altitude schmaltitude, Tahoe will be mine!!! I am pretty excited, obviously, because this is a huge confidence boost for the US Finals in Lake Tahoe, at a measly 6700 feet. A lot of great stuff happened since our fun times in Crested Butte, so read on for the story…. Continue reading “Winning Under Pressure – Conquering Keystone!!”

July 3, 2004 – McQuaid’s Yard Sale in Calgary Olympic Park

OH NO Canada!

Canada’s 137th birthday and the 2004 Calgary World Cup are now said and done, and I was somewhat a part of both. I was flying to Calgary on the 1st of July, happy to be seeing my Ford Cycling teammate Dara Marks-Marino for the first time in a LONG time (both of us have been racing crazy, but in different countries!), and actually, it has been a while since I have been to Calgary. The race was held at the Calgary Olympic Park, so cross country and downhill mountainbiking in the shadow of the huge ski jumps from the Olympics. Kinda cool, I have only raced in Canmore in the past so this was all good for me. I like the course too, a good combination of power climbing and riding with some fun twisty singletrack. The down side is there is, like, NO passing, for a long ways. Start was critical…

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