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...
In the previous bloghttp://www.getyourpowerup.com/what-does-is-really-take/ we identified what sort of power is needed to win on the highest level in this state. Now that we have recognized the benchmarks, let’s look the types of training and timing that went into getting these results. In doing so, I’m attempting to offer up tangibles that you can use to plan and analyze your own training/racing files.
In 2014, both athletes followed what’s called the periodized training model. To learn more about that approach, click...
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...
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...
Races contain two types, gamers and spectators. The below breakdown was taken from the Pro, 1,2 State Road Race Championships in Clermont Florida. This file is not mine, it is not from a Pinnacle athlete, but it is from a rider that finished in the money. You want to know what it takes to ride with the best in this state and be a gamer, see below.
Rider weight: 141lbs FTP : (20min power) 306watts Watts/Kg at FTP:4.78
Gamers and spectators
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 …