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.

Continue reading “Coach Mel: Sport Specific Technique and Strength Part I”

Milwaukee Mishap Means No Number One

It was all over except for the news reports, I had a four minute lead built up by a third fastest swim and fastest bike leg, and as I went out onto the run I was certain my run was going to be a formality. I steady clicked through the miles, careful to drink whenever possible, and focused on leg turnover. Then disaster struck?. I took a wrong turn at about 4 km to go, adding about 600m while I traveled back to the course en route to the finish. I continued on, trying to not think about the error, but with about 300m to finish, Jamie surprised me, running by into the finish, and I had nothing to answer with and lost the race by 22 seconds. That is racing and it was my own error (likely caused by a little heat induced delirium, it was almost 100 degrees Fahrenheit and about 88 percent humidity, I spend a little time with an IV post-race) and I am SO mad that I handed over the win when I already owned it. I am now focused on our next race in Keystone, which may be pivotal for the series. I am at a 10 point disadvantage for the series, and I can?t afford to be more than that going into the finals in Lake Tahoe. Jamie and I have further pulled away from the rest of the girls for the overall title, almost assuring ourselves of the top two spots (barring a DNF disaster in Tahoe) but unless I win in Keystone, CO in three weeks, even a win in Tahoe won?t ensure a first place in the US Series. Nothing like a little pressure to make you step up, huh? So I am on my way to Boulder right now, my second favorite training place on the planet, to adjust to altitude and try and get my best possible race at 9500 feet. But going back a bit to the story of Milwaukee, city of beer and brats??. Continue reading “Milwaukee Mishap Means No Number One”

Boulder Peak and Mel Face Off

This past weekend I chose to go to Boulder, Colorado, to do the Boulder Peak race as a little altitude tune up to get ready to race Big Bear on the 15th of this month. This was my second foray into altitude racing this season… the first being the Epic of Keystone. This race didn’t have the happy ending that my suffering at the Xterra had. I had no power, no gas, and no dignity as I rode around slow as molasses, and then got my shirt torn off by the wind currents created by the age groupers running past me, seemingly like gazelles since I was going so amazingly slow. It was a VERY tough day at the office. Continue reading “Boulder Peak and Mel Face Off”