Alabama Cycling Camp

Holy cow... I'm tired (and you know it was a good if the coach got tired).
What does-
7 days, 410 miles, 23 hrs of riding, and 20 great people add up to?
Alabama Cycling Camp 2010.

WOW was it fun.Some of the group serving Breakfast

Athlete Renee invited me to come to her Alabama Cycling Camp as the Guest Coach. I had never been to Alabama before and I must admit when I heard of Alabama as a destination spot for riding a bike, I was skeptical. But now, I can't wait to come back.
The riding here is AMAZING. There is very little traffic and the roads and terrain are never dull.
Add in the fact that I had someone cooking and cleaning for me, and the result is an A+ cycling experience.

Coach Alison and "The Woman Who Makes it All Happen", Renee, at the Pecan Factory.

Some of the Women posing for a pre ride photo.

I got to meet, to ride and to share my cycling knowledge/experience with 19 other people I had never met before but now with whom I can't wait to see again. Post ride lunch

For anyone wanting to improve their riding skills/knowledge/fitness, I highly suggest coming to this camp (there are still spots open for March camps). Renee and her staff take care of all the cooking, cleaning, ride leading, etc. All you have to do is be ready to ride your bike and to hang out and enjoy the company of others who have a passion for bike riding.

More tools in the shed

As an athlete and as a coach, you can never have too many tools in your shed.

Thanks to my Gramps and to Champion System clothing, I got to add more tools to my shed.

After a trip to the A2 wind tunnel in Charlotte, North Carolina, not only have I gotten more tools, I have sharpened my old tools.

While at the A2 tunnel, I had a chance to fine tune my time trail position, and to continue to learn about aerodynamics and going fast. It was great!
Now, I feel I am really able to help my athletes get into the most aerodynamic and efficient position possible for them. The more tools: the better the coach.

Check up

How is your training going? Do you feel strong and ready or behind and panicked?

Now is the time of year to check in with yourself. Be honest. How has training been going? Do you know what you are training for (i.e. have you set your goals for the season?)?

Have you been able to dial in your training nutrition?
Are you able to balance "everyday life" in order to take care of yourself?

Take time to "check up and check in" with yourself. This should be done several times a year so you are able to keep positive moving progress.

Your coach is a great person to help you with your check up. Ask for advice and guidance (that's why you have hired him or her).

Become a fan!

AND...ALP Cycles Coaching is live on Facebook.

The fan page is up and full of great information and pictures. Check it out!

http://www.facebook.com/#!/pages/ALP-Cycles-Coaching/302499859121?ref=nf

Mixing it up

As an athlete and as a coach, being imersed in cycling at all times can get a little stale.
So, I like to mix it up. And, I encourage my athletes to do the same too.

Athlete Mina and I had a great time at Eldora last night racing in the weekly Night Hawks series.

At just 12 years old, she is a true athletic talent.

Variety-the spice of training

Variety, they say, is the spice of life.

Variety, is also the spice to your winter time training plan. Not only do you vary your workouts and ride efforts, but you should vary your actual modes of exercise.

Cross training (i.e. variety) provides your body and, most importantly, your mind new and challenging ways to get better. Variety creates adversity your body and mind are not used to. Both adapt and get stronger and when it's time to ride your bike, you will be better for it.

Coach Alison's favorite ways to add spice to her winter training plan include, Nordic skiing, dog walks, Pilates and wood splitting, piling and moving. All prepare her with recovery both mentally (most important), and physically and when it's time to ride her bike, she goes at it with 100% inspiration.

What's your favorite winter spice?

Getting the numbers

Coach Alison had a chance to go to Boulder Center for Sports Medicine for some fitness testing.

Being a bit of a workout masochist, Coach Alison kind of likes the testing. It brings out the best in her as she wants to do her personal best to get the best data possible. She gets to learn a lot about her body and how her training is coming along.

The tests included a Lactate Profile, VO2 max, and Windgate to determine peak power for 30 seconds.
The Lactate Profile test gradually ups the watts every 3 minutes until you can no longer pedal anymore. After each three minutes, you have to provide a small blood sample to determine what your blood lactate is (i.e. finger prick).
The VO2 max tests determines how efficient your body is a using oxygen. Again, you pedal as long as possible as the watts are slowly added.

After the testing, Coach Alison learned that though she has a decent base of fitness, she has some work cut out for her (ie training) for next season.

This testing was very motivating and a great workout during a cold, snowy day here in Colorado.