A Bike, the Web, and What Interests People

Some interesting facts from the world of google:

The word bike(s) was googled on the internet 6,120,000 times a month in 2008 – this is the average monthly search volume for the word as recorded by google. In other words the number of times that a person sat down at their computer and typed in that glorious word b-i-k-e. Google can also tell us that most people were interested in a bike during the month of July.

The number of times Lance Armstrong was googled was 301,000 times a month. Anyone still doubting he is good for our sport. Wim Ansevenant of Belgium (last years Lanterne Rouge at the 2008 TDF) yielded the result “Not enough data”. Not only did he come in last, but google has deemed him as insufficient. Further proof that people like winners.

The number of times the phrase bike race was googled: 90,500, with the greatest volume in June. The number of times mountain bike race was googled: 14,800. Road cyclists win - I am proud of that.

The number of times someone went online and typed in Century ride was 18,100 times a month, with the highest volume recorded in 2008 during the month of September. That makes sense. Cyclists are probably looking to use their end of the season fitness. So if you are planning a century event – set the date for September or October – people will register, albeit late.

Here is another effective way to use all this great data; over 12,100 people a month typed in the phrase cycling training, which was the same figure recorded for bike training. Yet only 2,900 used cycle training, 1,000 used road bike training, and 720 people used the term bicycle training. So if you are a coach, and trying to market to new clients, it is best to use the first two terms.

The keyword Boulder received 550,000 entries, Master 3,350,000, Cycling 1,500,000, Team 60,500 a month. But together the phrase Boulder Master’s Cycling Team = No Data. I’d say we have yet to be discovered on the internet - we need to work on that. We'll be working more with our website and blog in coming months.

Specialized bikes was searched for an average of 60,500 times a month. Einstein was googled 90,500 times. People like smart people. For our own fun interest – on average 155 people a month search for our teammate Marc Bekoff. The most popular words googled are the, to, and a.

How many times a day do you google and for what? Somebody is counting. Just for fun, go ahead and google Wim Ansevenant – he deserves some recognition. He completed the Tour de France and came in last three times in a row! You can discover that after 14 years as a pro cyclist he is now retired working his family farm in Belgium.

I sure hope nobody saw me do that

Can anyone remember back to when they first learned to ride a bike? Maybe not, but hopefully your parents or siblings made it a fun safe experience with lots of people jumping up and down praising your excellent balance as you swerved down the sidewalk.

Can anyone remember the first time they dropped into aero bars? I hope you do, because as an adult it is nothing short of exhilarating and life affirming. I had seen it done, I had cheered it on, but I had never tried it on. Did anyone see me do that? No, but I felt the same thrills.

Aero bars are not the same as drops – that was lesson #1. Lesson #2 was you get an up close and personal view of the front wheel spinning underneath you – it feels powerful. Lesson #3 was Specialized has put in hours to make my new bike super aero but had they considered my gapping mouth sucking in air – somehow my mouth just didn’t feel that aero, although most of the time it formed a broad grin. Lesson #4 was riding a new Specialized TT bike is about as much fun as riding your first bike as a child.

I love that bike! The first ride was amazing. I took my new Transition Pro bike out to Cherry Creek Reservoir (a quick 8 minutes drive from my house) and rode it around. Len had teased me about the challenge of riding in a straight line, but forgot to mention how to avoid the initial death grip on the aero bars.

I was wishing Len, Christy and Dash had been there for my first mile – they would have laughed, a supportive laugh of course, but a hardy one. It has probably been years since any of them had witnessed a first timer go onto the aero bars, but it was pretty exciting stuff from my end.

I hope I hold onto that first feeling. Now I need a few sessions with teammates Randy and Christy to teach me how to really ride that bike. Meanwhile I’ll be practicing my best Jan Ullrich snarled lip expression – maybe that will keep my mouth shut. I can’t wait.

• The aero bar -- as we know it -- was invented by Boone Lennon. It first became apparent in our sport in 1987. Yes, it is true that a lay-down apparatus did appear in long-distance racing earlier in the decade on RAAM rider Jim Elliott's bike. Both Richard Bryne -- founder of Speedplay -- and RAAM winner Pete Pensyres were involved in that project. The main difference between that bike and the handlebars Lennon introduced was the concept of narrowness. Elliott's forearms were at brake-lever width, as opposed to the mock-downhill-skier position espoused by Lennon. Indeed, the bars were "Scott DH bars:" DH for downhill. The idea behind Elliott's position was comfort; the idea behind Lennon's bars was aerodynamics: precisely the position achieved by a downhill skier while tucked.
• The aero bar was one of the most significant product innovations in the history of bicycling. The handlebar was strategically utilized by American Greg Lemond in his 1989 Tour de France win. Watch the famous video here: Paris 1989 TT
  

Specialized bikes

VO2 Maxing to the Max

Making pain is the name of the game: a morning at the Boulder Center For Sports Medicine in Boulder, Colorado.

Usually we push ourselves into that zone, for whatever reason, to tag onto a passing wheel, to bridge the gap, to reach the city limit sign first, to crest the summit ahead of the pack. But to do it because someone tells you to – well that’s just plain craziness. Yet here is Vic’s Espresso teammate Christy Orris voluntarily getting ready to follow instructions to go into the pain zone. Christy is at the Boulder Center for Sports Medicine having her LT/VO2 max levels tested.

Why you ask, to place a numerical value on pain. To make it real and measurable. To gain knowledge and become a better cyclist. To create a history and aid in creating a detailed training plan for her cycling year ahead. We are lucky enough as cyclists to have expert physiology testing available to us nearby at the well known Boulder Center for Sports Medicine. The staff at BCSM are highly trained, the equipment state of the art, and the facility professional.

I dropped in this morning as Christy was receiving a Lactate Threshold (LT) test, a measure of a maintainable “hour of power” as our teammate Neal Henderson, who is also the Sports Science Manager at the Center, had taught us to think of it. Tagged onto that test was the daunting VO2 max (maximum oxygen uptake) test, both were administered by Clinical Exercise Physiologist, Paul Kammermeier who offered guidance and monitoring throughout the tests.

Christy offered these comments after the testing, “just did my lactate/VO2Max test today. I did not meet with Neal yet so I have no idea how I did. I do know my finger hurts after getting pricked 10 times. It was hard to be motivated for the VO2 Max. You can bring your own music to play. I recommend putting in a song that pumps you up for the test. I think it would have helped me.”

Goes to show you a rider can enter that zone when personally motivated or by happenstance when going too hard, but getting there when someone tells you to – well that’s just plain craziness.

For more information on LT/VO2 testing from the best visit the Boulder Center for Sports Medicine it will make you a better cyclist. Read more about LT/VO2 Tests and Sports Physiology.

Would You Recognize these Women if you met them on the Street?

These are 7 of the 8 new Vic’s Espresso Boulder Master’s Cycling Team Blue Angels Women’s Team. We need a shorter name. Here we are at our first annual yoga & team dinner in January ‘09, which may soon become a monthly team dinner if Annette is willing to cook us great food like that all the time. Yes we did eat that plate of cheesecake. We are smiling because we are happy to be new members of the team. We are (back L-R) Christy, April, Susan, Julia, (btm L-R) Daphne, Annette, Karen. We realized over dinner that we represent different states from Colorado, California, Montana, Minnesota, Louisiana, Oklahoma, and New York. Our ages are 53, 48, 46, 42, 41, 38, and 38. But you may generalize and consider us all 40. You will see us out on the track, on Hill Climbs, on Time Trial Courses, at Cyclocross Races, and hopefully at Road Races and Crits in coming years. We will also be joining the team in volunteer efforts at the Rabbit Mountain Time Trial this year and training rides. Glad to be part of the team.

While it appears we're waiting for the bus, we are not. I needed to take a moment to thank our sponsors, especially Vic's Espresso, as I could have used a double latte to get me home...

Oh What A Relief It Is

Don't you just love stopping by the bridge at the end of lower Apple Valley Road?

Wait a minute... Is my helmet on backward?

Why Yoga?

Annette Kissinger (photo) graciously hosted the Vic's Espresso gals last Friday night January 16th, for an evening of yoga, spirits, great food and cheese cake. That's Annette's plate. She's a healthy eater. I had to challenge her to a arm-wrestling match for a slice of each. If this is what it means to be part of the men's team, he he, I'm in!

The yoga was exceptional...my back has never felt better thanks to the weight of April's slight frame gently pressing on my spine. What's that dual-pose called Annette? Yoga's great for cycling too: http://www.yogajournal.com/lifestyle/196

The conversation-just shy of brilliant (not really, but loving humorous due to the plentiful red wine!)
Looking forward to more!

Aerodynamics Cycling Clinic

A friend and client, Colorado Premier Training (CPT), is hosting a clinic on Aerodynamics in Cycling March 28-29 or June 20-21 in Fort Collins, CO.

The clinic is open to anyone interested in learning more about aerodynamics, time trialing, and balancing power output with aerodynamics. The clinic will cover various positioning inside the CPT wind tunnel; from 200M TT to Ironman distance triathlon.

USA Cycling Certified Coaches will earn 1/75 CEU for attending.

In 2008 CPT partnered with CPP wind engineering consultants based in Fort Collins. Founded 27 years ago by the pioneers in their field, CPP is a world leader in understanding the effects of wind near the earth's surface. CPP maintains a staff of 95 including more than 35 scientists and engineers, 12 of whom hold PhDs.

For clinic details and questions, go to: www.coloradopremiertraining.com/camps_clinics/coach_clinics/aerodynamics/php

UCI Bicycle Regulations

All bicycles must comply with current UCI technical regulations. Bike Measurements for Commissaires can be viewed here:

http://www.usacycling.org/forms/officials/BikeMeasureForCommissaires101.pdf

Colby Pearce Leads Track Clinic

January 9, 2008, Boulder, CO. Last night 10 members of the Vic's Espresso Boulder Master Cycling Team (plus 13 years young Zack Gould) suited up and hit the slopes...the indoor slopes that is. From 5-6PM Garmin Slipstream's Colby Pierce (http://www.usacycling.org/forms/officials/BikeMeasureForCommissaires101.pdf)
led a one hour instructional clinic at Colorado's first and only 142-meter velodrome (www.boulderindoorcycling.com) located at 3550 Frontier. You won't miss the impressive white flags lining the street as you drive toward the facility creating an energetic aura that magnifies when you enter the lobby.

While intimidating from the stands, these talented Master racers attacked the corners in what appeared to be effortless technique and controlled strength. After spectating for an hour, I thought, "hec, no problem". I'll take a clinic with Missy Thompson and get back to you... road rash, splinters and all.

Vic's Espresso Boulder Master Cycling Team members in attendance were Larry Bosch (Multiple Nat'l Champ) Paul Mack (former Track Nat'l Champ), Jerry Greenleaf and Brad Wallace (former Time-Trial Nat'l. Champs), Dennis Hastings, Barry Messmer, Joe Paulson, Scott Rost, Bill Brant, and Jim Kinsinger. Most humble team-member, Randy Gaffney, spectated from the stands in support of his track team-mates along with Susan Collins, Leonard Zinn (writer/author) and my pal and owner of Colorado Premier Training, Steve Owens.

See you all next Week! Go team!

velodromito

Men,

Velodromito = small velodrome in Spanish.

Boulder's velodromito is open and alive.  By chance I met Neal there on day one for "Certification".  It is a kick in the pants to ride: fast, the straights flick by, and the turns demand full attention (plenty of G force available to keep you focused).  One thing you won't be doing is rolling around chatting - unless it is just you and your buddy solo on the velodromito.  Much excellent training will be possible and exactly how the races may play out we'll just have to see.  Think - the tightest section of the tightest criterium you've ever ridden and then decide where you are going to move up!!  It might be best to launch your attack from the gun.  We'll have to see about that.

You need to be "certified" to ride in the open track periods.  So, check the schedules, http://www.boulderindoorcycling.com, and show up

with your equipment.  Certification requires a $25 membership fee - good for a year.  Missy Thompson handled our 6 person session.  They just lay down the rules for the velodromito, then set you out to ride a pace line.  Upon success in that department you are then certified in the computer system and can show up for open training session.

Evidently, Open Session I is category 3 and below, and Open Session II is category 3 and above.  That all seems a bit unclear, but, hey - they are still working on the program.

The people there are very energized, madly building up the rental bike fleet, and continue to work on the velodromito.  The blue band is painted and other lines will happen soon.

I'm going to enjoy this!!

Neal - please add or comment.

BMCT Blog Discussion @ January Meeting, 2nd try

All, this is a second try - my short cut did not work (sjw)

Men,

You are receiving this as a direct mailing from the BMCT blog via the whole team email reflector at bmct@ibrant.com.  Below are a few issues we will hammer on at the meeting - please review them and come prepared with opinions.

Why this blog?  If we want to carry-on with this whole blog thing then we need to make some changes and get to it.  

Issues to be discussed at the meeting:

• Do we have responsibilities or expectations from our sponsors to run this blog?
• Does a blog demonstrate the character and lifestyle of the Vic's team, is that important?
• Even though the current blog is public can we effectively use it as the Vic's communication central?
• Can we use the blog for team ride announcements?
• Is the team committed, on some level, to summarize every race we enter?  This means many more guys have to enter blog writing.

Testing, Testing, and Testing - In the Lab and in the Field

Hi Fellas,

As a follow-up to last week's file from Saturday, here are my results from an Lactate Profile and VO2 Max test that I did on Monday, a 10K time trial (on the computrainer) that I did on Monday, and then an outdoor field testing session consisting of 5 second, 5 minute, 20 minute, and 1 minute maximum power. Keep in mind, that now is the ideal time for early season testing - we test now to ensure that your training is being done at the right range - not too hard, and not too easy. Ideally, you should re-test again in 3-6 months. Field tests should be done every 3-6 weeks.

First, here are my results from the lab test on Monday (yes, I took the day off on Sunday before the test):

Basically, my threshold power is at 285 watts, and heart rate of 158 beats/minute. Later on Monday, I did a max effort for the 10K TT that we do at BCSM as part of the PowerMax training sessions. For the TT, I did a 15:27 and averaged 308 watts (108% of threshold - typically folks average 5-15% above LT for a 15-20 minute maximum effort) with an average heart rate of 167 (9 beats above LT). A photo of the file is below, and the actual file can be viewed and downloaded here:

Next, on Wednesday (after another rest day on Tuesday) I did power profile testing with several other elite athletes that I coach, and also with Sarah Hammer (Olympic pursuiter, and former world champion) who was in town for lab testing, bike fit with Andy, and for this testing and consultation with me (including her coach). The results are: peak 5-second = 1515 watts, peak 5-minute 361 watts, peak 20-minute 290 watts, and peak 1-minute 526 watts. The order of testing was 5-seconds first, 5-minutes next, 20-minutes next, and 1-minute last. Overall, the 5-minute power is lower than the lab test would predict (I need to be tougher...), and the 20-minute power was almost exactly what the lab test would predict. The 5-second and 1-minute are more anaerobic in nature, so the typical LT and VO2 max test wouldn't predict those values well - but the Wingate test in the lab would be spot on for those values. Below is a screenshot again, and the actual file can be viewed and downloaded here:

Again, feel free to email at nhenderson@bch.org if you have any questions! Happy riding, Neal

Saturday Team Ride Stats

Neal's PowerTap graph from Saturday's Team Ride:

My heart rate distribtion from the ride:

My power distribution from the ride:

It was great catching up with everyone on Saturday! As you know, now is the time to be building up a good foundation for next season. Summer wins come from fall and winter work. In general, it's a good idea for everyone to think about trying to keep 60-70% of their riding in base (OD) range...which is about 50-75% of threshold (maximum hour) power. It should feel easy. You should also do about 15-20% of your time in the endurance range (75-90% of threshold power) and UP TO 10% of your training near threshold (sub-threshold tempo would at 95-100% of LT power is best for now)...and a touch (about 1-2%) doing sprinting or VO2 max efforts. The effort up Rabbit Mtn was 2 minutes of VO2max effort...out of 3 hours total, that's only 1% of the ride that was really hard. Throwing in a weekly workout with some high cadence or very short sprints (5-10 seconds long...with 5-10 minutes between sprints) is also a idea throughout the winter. For quality work (tempo and threshold), I recommend a weekly trainer ride...as it's very specific and you don't need to worry about bundling up and then overheating or freezing coming down a climb.

Above are some screenshots from my PowerTap file from Saturday. You can also view and download it here:

Below are some graphs for my 2008 season (since January). First off, no - it is not optimal training...but something to check out. One thing you'll note is that heart Rate underestimates the amount of effort that you are doing compared to the power output. As you know, I'm a firm believer in using both power and heart rate, as well as perceived effort to guide your training. Doing base work doesn't mean ONLY steady aerobic miles, but it SHOULD be the majority of the focus at this time of year. Most master's riders should also be doing some strength training a couple of days per week as well...which is good since daylight hours are limited. Oh year - this time of year is good for testing...we're not testing to see how good you are (that's what racing is for), but to determine your training ranges to make sure you're not overdoing it...and also to be able to track your progress again in the Spring! Happy riding, Neal

Power distribution for 2008 Season (since January):

Heart rate distribution for 2008 season (since January)

Training manager graph (from CyclingPeaks Software) for 2008: