Weight Training for Cyclists Part 2
You have been hitting the gym developing your muscular endurance, but cycling requires power-the delivery of strength in time. Powerful cyclists are those that can capitalize on the muscular and cardiovascular strength to produce more work than the next rider in a given amount of time.
In the previous blog http://www.getyourpowerup.com/strength-and-power-part-1/ we covered the various benefits of strength training along with the basic fundamental concepts associated with designing your own plan. Let’s take a...
Weight Training Regimen for Cyclists
If your goal is to exceed your previous fitness level and line up this coming season with the best potential of doing well, a strength training plan is vital. The days of canned strength training plans and piling on the miles and hoping for the best results went out about a decade ago. Canned plans- you are a crit or road racer, why would you be following the same strength training as 40+ female triathlete?
Respect Your Elders
I recently overheard a conversation between two youngsters laughing about putting the wood to an older gentleman on a group ride. Just know there are masters 50+ racers in this state that can flat out hammer. Below is one
FTP: 337watt – 4.3 watt/kg
2013 Florida State Time Trial Champion 50+
This year’s state time trial yielded 112 entries competing in the 40km. An interesting fact- the fourth fastest time of the day was run by a 54 year old...
Base Build 101- The Sequel
The previous blog http://www.getyourpowerup.com/base-building-101/ was designed to lay foundation behind the base building phase of a training plan. To maximize the time spent during this phase of your training, I have incorporated a number of key areas you can include into this period to make 2014 your best year yet.
Nutrition and Weight loss- When training in zones 2 and 3 your body is using fat as its primary energy source. Now is the time of...
Building a Base- The how and whys
It’s the time of the year where talk of LSD (long slow distance) rides surface. With the cooler weather upon us and the elevated motivation, make these mile count!
Base building- What is it, how much, how long, and how hard.
Base miles are rides that are done in zones 2 and 3 designed to illicit specific physiological adaptations needed to grow your aerobic fitness and pave the way for the more trying efforts later...
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 …