Another topic in the Allen/Cheung book is proper warmup. The warmup before your event should raise your body temperature for a variety of benefits including elevating the viscosity and flexibility of your muscles and joints to simply preparing our bodys for the removal of heat that will occur during the upcoming exercise. The warmup will

This is a link to a guy who was nailed after riding a Grand Fondo in New York. I’d be willing to bet that there is a lot more of this going on than we imagine. I’m not sure what drives someone to cheat in amateur cycling. They need one more set of race sponsor

Efficiency and Economy on the bike Efficiency describes the relationship between work performed and energy expended. The power we register on our power meter is just a small percentage of the total expenditure we’re using to keep everything in our body working. If we’re using 1000 watts to power or metabolism and 300 watts while

For this 3.1 mile went the race organizers had originally planned an out and back course. Given the traffic on the proposed road and the number of riders that would be on the road at 30 seconds intervals they opted to use a shortened version of the 10k course. We had three right hand turns

The 10k time trial was held yesterday here in Cuyahoga Falls, OH. The top 4 in each bracket (50-54 on up to 90+) qualify for the nationals games in 2013 also to be held in northern Ohio. The course is fairly flat with a few 2% and 4% rollers and four turns on the rectangular

I just spent a week in northern Michigan in Traverse City. Ended up logging about 474 miles in 7 days. Lots of headwinds, and tailwinds, some decent climbing and plenty of amazing views along the Old Mission Peninsula, M22 (the loop that runs from TC to Northport and then south), Sleeping Bear Dunes, etc. One

I was just comparing last years first 10 time trials to this years. Surprisingly, after thinking that I wasn’t riding as fast, my average this year is 22:23 (27.46 avg mph) vs 22:25 (27.22). Given the heat and wind at 5:30, much more significant than last year, this is ok. Still hoping to hit a

Queen City Wheels hosted the Ohio State Time Trial today in Cleves, Ohio. We had a 33k event in the morning and a 10.2 mile event in the afternoon. With temperatures peaking at 105 degrees and a road temperature of 112, it was a challenging day to ride. I had opted several weeks ago to

This is from my CinciCyclingCoach Connection e-newsletter from the American Council on Exercise, July 1, 2012 Making News: It’s generally understood that in the course of the aging process, the body begins to decay. The hard and soft tissue structures gradually deteriorate, and physical activity capacity becomes limited. According to a study published in the

The Ohio State Time Trial Championship is a week from today so the tapering has started. This past week was pretty light with just the Tuesday time trial and then a 5k and 10k tt effort on Thursday. Other than that its been one hour endurance and one hour recovery rides. Felt very odd today