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  1. #1
    Italian Stallion mcafiero's Avatar
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    Training for 2012 legs

    So the track racing came out of nowhere for me this year. Had no idea I'd be doing it again (raced as a Junior, kind of sucked at it back then). Turns out I am "OK" at it and some people are surprised at my first few races. I don't expect to be the next Sir Chris Hoy, but I am having FUN and it feels great to win a match sprint. I want to win more. I'm also really inspired by some of the older folks in their 40's who are kicking ass on the track. I'm 35 now.

    I figure this season is mostly going to be about learning technique and having some fun racing. I'd like to use the fall/winter/spring to get some better track legs.

    In the past couple of years, I have been doing sprint workouts at the locak track (not cycling, running) with a trainer. I don't really know why, it's just fun to put on racing spikes and grip to the track, running as fast as possible for 100 or 200m. Just a hobby.

    I am doing to start doing this again now on Weds.

    Currently my routine is something like this. I have been doing this to lose my winter weight for the past 18 weeks. I just took some pics: http://www.sixpeeps.com/18weeks.jpg and http://www.sixpeeps.com/18weeksback.jpg So I'm getting skinny:

    Mon: upper body weights
    Tues: easy trail run (moderate incline 45 min)
    Wed: med trail run (steep incline - 1h 15m) (going to switch soon to running sprints)
    Thurs: hard trail run (steep incline - 2 hrs)
    Fri: upper body weights
    Sat or Sun: med-to-long run or half-marathon

    Not really ideal for a sprinter.

    This fall I want to try cyclocross racing. Does anyone here do that? This winter, I would like to spend more time doing weights with my legs. Anyone have any suggestions? I have never really done much lifting with my legs because the trail running i do has always seemed like such a great workout. But I realize it does little for fast-twitch muscle performance.

    Would love some ideas for the winter. I don't want to gain any weight. It's hard in CO when it gets freezing cold and icy. I am having a blast on the track and have been getting burned out on running a tiny bit. I still love running, but not all the time. The bike is a good change.

    Any tips, much appreciated.
    "Go out hard. When it hurts... speed up"
    I have a grande hairy chest and I am of Italian descent.
    2010 Cannondale Supersix
    2011 Dolan DF3

  2. #2
    Elitist carleton's Avatar
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    The short answer is: Hire a good coach.

    That's probably the fastest and most reliable way to get fast.

    Yes, you can read a lot and do it on your own. But that's a gamble.

    You are a photographer, right? I used to be a sports photographer for Getty/WireImage. A guy could learn to be a photographer on his own. But, he'd probably learn a lot more a lot faster under the guidance of a mentor/master type photographer while avoiding lots of common mistakes and ill-advised equipment purchases.

    No program is perfect. But, most programs by a competent coach are better than winging it.

  3. #3
    Elitist carleton's Avatar
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    Of course the next subject is: How to pick a good coach.

  4. #4
    Italian Stallion mcafiero's Avatar
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    Quote Originally Posted by carleton View Post
    Of course the next subject is: How to pick a good coach.
    So far the coach from Hammer has been really nice. I'll keep bugging him uyntil he tells me to take a hike. :-)
    But yeah, how do you find a good coach?
    "Go out hard. When it hurts... speed up"
    I have a grande hairy chest and I am of Italian descent.
    2010 Cannondale Supersix
    2011 Dolan DF3

  5. #5
    Elitist carleton's Avatar
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    Quote Originally Posted by mcafiero View Post
    So far the coach from Hammer has been really nice. I'll keep bugging him uyntil he tells me to take a hike. :-)
    But yeah, how do you find a good coach?
    - Ask around your local track and see whose names keep coming up.
    - Have a talk with those people and see if they are available to take new clients.
    - Talk about scheduling, expectations, equipment (what they expect you to have), your work schedule, and of course, coaching fees.
    - Discuss the gym program. Since you want to be a sprinter, gym work is almost (if not more) important than on-the-bike work.
    - Discuss the period of the relationship (3 months, 6 months, 1 season, 1 year, etc...)
    - Ask others about the potential coach's attitude and coaching style and be sure that it matches yours.
    - Avoid the temptation to hire a remote coach. This is a tempting idea, especially with free emails, free long distance calls, the fact that others are doing it, the unlimited list of remote coaches vs the limited list of coaches in the area, etc...but I wouldn't recommend this for your first coach. You need your coach's eyes on you as often as possible. He/She will see issues that you wouldn't think to write down in an email.

  6. #6
    Foward Leaning Attitude rithem's Avatar
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    Quote Originally Posted by mcafiero View Post
    This fall I want to try cyclocross racing. Does anyone here do that? This winter, I would like to spend more time doing weights with my legs. Anyone have any suggestions? I have never really done much lifting with my legs because the trail running i do has always seemed like such a great workout. But I realize it does little for fast-twitch muscle performance.

    Would love some ideas for the winter. I don't want to gain any weight. It's hard in CO when it gets freezing cold and icy. I am having a blast on the track and have been getting burned out on running a tiny bit. I still love running, but not all the time. The bike is a good change.

    Any tips, much appreciated.
    I've raced cross here in New England since 2007. I've never been much for distance running and tried implementing trail running in my training week, it never seems to become habitual. I usually end up struggling with the winters after Christmas (or end of cross) etc., can't find the right workout schedule off the bike or stick to one for that matter

    I always come off the CX season super fit, with 2 races a wknd and 1-2 training races mid-week for 3 months straight out, it's a lock. I try to switch to base by mid-January, put the raceblades on winter bike and bundle up for 60-80 mile rides on Sat, maybe Sunday too if I can; during the week I ride rollers at night. Trouble is I have wavering tendencies, heavy beers and holiday food usually have me searching for the fitness I had in Jan come late March when road season starts; It's usually a shell of it's former self by then (I know it should be to a degree, April stars fade in July yada yada)

    I'm a crit racer, sprinter (don't get to the track much though, too far) and CX devotee and think I finally found what I think may be my answer to fitness off the bike and it could be helpful to other cyclists, Cross FIT. Pretty certain it's a deadlock for building the leg twitch and strength beyond all else. The class format is helpful because I need to be forced into focusing on off the bike, because nothing is better than riding to train. I linked Denver here but there are CrossFits popping up everywhere, I go here in Providence. My intention is to scale the crossfit classes into my regular riding schedule, instead of treating it like my only tool to fitness like regular members might do. I fully expect good sprinting legs for the July & August crits and heaps of sustainable power for cyclocross.

    Now if I could drag my butt back out to t-town in August for a weekend of racing that would be excellent. Kettle bell work outs HURT, so do pull ups.

  7. #7
    Italian Stallion mcafiero's Avatar
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    Quote Originally Posted by rithem View Post
    I've raced cross here in New England since 2007. I've never been much for distance running and tried implementing trail running in my training week, it never seems to become habitual. I usually end up struggling with the winters after Christmas (or end of cross) etc., can't find the right workout schedule off the bike or stick to one for that matter

    I always come off the CX season super fit, with 2 races a wknd and 1-2 training races mid-week for 3 months straight out, it's a lock. I try to switch to base by mid-January, put the raceblades on winter bike and bundle up for 60-80 mile rides on Sat, maybe Sunday too if I can; during the week I ride rollers at night. Trouble is I have wavering tendencies, heavy beers and holiday food usually have me searching for the fitness I had in Jan come late March when road season starts; It's usually a shell of it's former self by then (I know it should be to a degree, April stars fade in July yada yada)

    I'm a crit racer, sprinter (don't get to the track much though, too far) and CX devotee and think I finally found what I think may be my answer to fitness off the bike and it could be helpful to other cyclists, Cross FIT. Pretty certain it's a deadlock for building the leg twitch and strength beyond all else. The class format is helpful because I need to be forced into focusing on off the bike, because nothing is better than riding to train. I linked Denver here but there are CrossFits popping up everywhere, I go here in Providence. My intention is to scale the crossfit classes into my regular riding schedule, instead of treating it like my only tool to fitness like regular members might do. I fully expect good sprinting legs for the July & August crits and heaps of sustainable power for cyclocross.

    Now if I could drag my butt back out to t-town in August for a weekend of racing that would be excellent. Kettle bell work outs HURT, so do pull ups.
    Good call. I have friends who do crossfit every day. They are kind of like, crossfit junkies. I tried a few classes, they are a great overall workout. But I think I'd rather download the workouts that are more heavy on leg explosiveness and do those (or variations of those) with a paid coach on certain days of the week (vs. every day). Will probably cost about the same. I am attracted to the plyometrics; the standing broad jumps and other body resistant exercises.
    "Go out hard. When it hurts... speed up"
    I have a grande hairy chest and I am of Italian descent.
    2010 Cannondale Supersix
    2011 Dolan DF3

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