Importance of Training with iLevels in WKO4
Pinnacle Coaching iLevels 1
You have the power meter, head unit, and ability to auto sync your data to Training Peaks, WKO4, Strava and many other online tools using your phone’s Bluetooth capabilities, but are you maximizing these tools and more importantly the information you’re gathering? At its very core training with power is an extremely precise way of quantifying your individual strengths and limiters as those attributes align to the demands of your...
To be The BEST
2017 USAC Masters National Road Race Championships: File Analysis
The 2017 Masters National competition is complete and the champions have been crowned with the coveted stars and stripes jersey. The file analysis contained here is specific to Owen Shott who was kind enough to share his file and Pinnacle athlete Alex Zambrana. Owen won the 35-39 road race in decisive fashion and Alex won the 45-49 crit. As amateurs we readily have access to blogs and articles...
Podium or Pack Finish
After viewing hundreds of files associated with podium finishes, it was evident that there are similar trends among top finishers. In order to achieve a podium finish, it is essential that riders are able to effectively analyze their own files. The information below will equip you with the knowledge to analyze your personal files. Once you understand your own files, you can make adjustments to your training, in turn yielding better race results. However, before a rider...
It's all about the foundation
It’s winter in Florida which means it’s time to change your training regime. Like you, I want to spend more time on my bike. I want to become more fit and use the winter season to provide a solid foundation for the 2016 racing season. However, in the process of developing my off season training plan it is important I am strategic in order to prevent peaking in January. Off-season training is essential. Key elements...
New Season, Try a New Approach
Last season is roughly a month old and your motivation for next season is higher than ever. This is a very common trend that surfaces this time each year. The purpose of this blog it to offer up a new perspective with correlating data points to help you make this coming year your best. As you go through the substance below and begin to map a plan be realistic but most importantly, be honest...
Without fail every October and November conversations surrounding strength training for cycling always surface. The purpose of this blog is to touch on the why behind a focused strength training plan and offer up a template allowing you to construct your own plan. Much like your on the bike cycling specific training, your strength work should focus on your weaknesses and properly equip you to meet the demands of events you will see in 2016. Before we dive in its important to...
Train to the demands of Your Event (Part 1)
A power meter and the correlating software allow one to cater their training to marque events with surgical like precision. Strava, Garmin Connect, and Training Peaks house all information needed to develop a plan centralized on growing potential limiters as they align with the physiological demands of the events you are targeting. In this two part series we will address the finite points and process specific to preparing you for your...
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...
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 …