What’s it going to take?
With the start of the season roughly a month away now is the time to really assess where your fitness is, and where it will need to be. This is the first of two blogs dedicated to showing what it takes to win on the highest level in this state and what goes into getting there.
To show case the standard within the Pro/1/2 category I will use two category 1 racers I have the luxury...
Past trends and future Success
With the heart of the season behind you it’s time to reflect and reassess. If your season started in January-you now have 5 months of training and racing to evaluate. Before forging ahead let’s reflect on what went well, when you had the best form, what were you doing during that time period, map motivational trends, and track growth over the prior year. Many self-coached or new athletes that come into my process have aspirations...
Taper and Peak Process
With the Florida State Championships right around the corner I figured this would be an appropriate topic. The taper and peak process is a vital part of any athletes training plan given it predicates the form you bring to the line for your targeted event. Get it wrong and you risk showing up fresh but flat, get it right and you increase the odds of laying down your best power. The primary focus of this portion...
Have you quantified your strengths and weakness and are you proactively racing to your strengths? All too often I hear someone say they are a breakaway rider or a sprinter with little tangible data supporting their statement. If you are truly interested in classifying yourself and looking for a different angle on training and racing your strengths this blog is for you.
1. Power Curve/ Power Profile
There are a few ways to obtain the necessary data points needed to evaluate...
The purpose of this blog is to add clarity to the way cyclists view their files along with training in hopes of creating a mental shift. The bullet points below are taken from common themes that surface during my consultations with self-trained athletes.
"I need to work on my Sprint"
Coming from a pure sprinter, I will never down the importance of a respectable sprint and the importance of training it, but don't let this be your sole focus. This has...
The 2014 state time trial has concluded and the champions have been crowned. A 40km time trial is certainly the race of truth and bringing your fitness to a head on a specific day and time is no easy feat. The introduction of the power meter and the corresponding software in conjunction with modern training practices has made the process exponentially easier. The scope of this blog will be to touch of how historical data can be used within a...
With the Rosewood Winter Series in the books, its time to scale back and reassess a number of areas. While many of us often times gauge our current fitness by a result, as a coach, I use the raw data in conjunction with the athletes power curve to evaluate the transition from training to racing. From a race perspective, scrutinizing how the athlete has evolved tactically is a vital part of my process. The weekly training plan merely provides the athlete...
Build Phase Part 2
In the initial segment of the build process we touched on the general parameters, the importance, and potential pitfalls of this phase. For a recap go to http://www.getyourpowerup.com/build/ . Training done is this 8-12week block of your training will predicate what level of race specific fitness you bring to the line during your peak events. The premise of this blog is to not only touch on the planning, but to cover the importance of particular workouts,...
Maximizing Training Races
With the season rapidly approaching and many of us on the brink of the build phase of our training, a great way to enhance fitness is through training races. Much of our training up until now has been steady state work in zones two and three. Your aerobic system has evolved; the strength training plan has helped increase muscle endurance, now it’s time to bring it all together. Just because it carries the title “training” do not...
In the most recent blogs we have touched on the importance of a sound base and what it entails. For a re-cap on the base 8-12 week base phase - http://www.getyourpowerup.com/ss-2/ . Before you make the ever so important decision to depart from base training and embark on the build phase of your training, be sure that you have made the necessary gains. This evaluation process is rather basic and rarely touched on. Given the majority of your work...
I’m a 55 year-old time crunched professional who has been an avid cyclist for 15 years. I’ve never raced, but I’ve always enjoyed the training process as a means to continuously strive for self-improvement. I first started “riding” with power in 2014. In 2016 I dived headfirst into a dedicated 2 year stint with one of the more popular on-line self-directed structured training platforms, from which I saw significant fitness gains and all-time peak performances.
I met Coach Patrick by chance on a group ride in Dec. 2017. Knowing only that he coached some of the riders in the group, I casually remarked to him after the ride that I felt I had plateaued (Narrator: Patrick never let him forget that comment :). He offered to analyze my files for free and set up a phone consultation to review his findings without obligation. He told me at age 52 that I was far from plateauing, and that I had too much fluff in my training.
I decided to hire him in January 2018, and it was without a doubt the best decision in cycling I’ve ever made. In that first year I set all of my all-time PR’s in every time duration from 5 minutes to 2 hours, all with an average training volume of 6-10 hours a week. But I gained much much more than PR’s. Look….you can hire anyone to write you a cookie cutter plan, but what you get with being a Pinnacle athlete is a coach who is genuinely personally invested in your goals and successes, which he proves continuously with encouraging calls, texts, and workout comments.
Coach Patrick uses state-of-the-art analytics to guide your training prescription, and because he “walks the walk”, he is keenly aware of and compassionate towards the life-training balance we all struggle to master.
Finally, and this is the key to this whole game, and what sets Coach Patrick apart: he will teach you the proper mental framework for success and the art of managing the load in a way that is customized to your strengths, and more importantly, weaknesses. Although I live 100 miles away, I have done many knee-to-knee training rides with Coach Patrick, from which I have absorbed valuable lessons each time.
He continues to polish and refine my skills and mindset, and I am still at age 55 not plateauing, and doing things on the bike I’ve never accomplished before. In the process I have gained an invaluable friend and mentor.
If you’re interested in becoming fitter, faster, and mentally stronger, there is no better bang for the buck than Pinnacle Coaching Services.
A good coach improves your ‘game.’ A great coach improves your life. Sign on with Patrick Sansbury, and you just might get more than you bargained for! He is a coach that believes in the abilities of his athletes, more than they do at times. His philosophy is to live in the process while helping us to attain our goals. The unforeseen bonus is that the process changes YOU for the better along the way.
With a forthright style coated in genuine affection for his athletes, Patrick is unparalleled in his knowledge of training with power and is like a surgeon in the precision of the training plans he creates for your individual needs. My initial goals of understanding training with power, increasing my speed and power on the bike, and becoming a smarter racer were met and exceeded.
After being hit by a car in 2016 and being blessed to be alive, Patrick said you will come back even stronger. And this I did. A coach and athlete team is a powerful force. Trust the process. Do the work. If you have what it takes to be committed to a plan even when it sucks, then this man will get you where you want to go. Think of what you would like to achieve, and he will provide the path to get you there.
I still can’t believe it … I’m a USA National Champion but my coach Patrick at pinnacle coaching always did. This has been a two-year focus adding half a dozen state titles and the fastest time trial posted in all categories this year.
I’m a long-time cyclist; and although I’ve been successful, I have also been unpredictable. Pinnacle coaching provided me with the structure, discipline, and realistic profile of my capabilities. With that structure came a new sense of awareness that has changed me in profound ways.
It has transcended physically, psychologically and in a spiritual strength. Having have had many coaches over the years I feel a sense of gratitude in the professionalism and invested approach provided.
Alex Zambrana, 2017 National Champion
I have enjoyed the sport more and have been able to reach my goals in events. I … would not have without the strength and confidence the Pinnacle program has helped me gain.
The biggest lessons I’ve learned was how to be consistent and it paid off with a GC win — something I’ve never done before …