Inevitably or eternally, #CrossIsComing, so when you decide it’s time to get ready for CX season what workouts are best for you to do?
I worked with Canadian Cycling Magazine on 3 videos to help enhance your cross experience. These 3 foundational concepts are key to review for the beginner and advanced rider to ensure you are getting the most out of your efforts.
Book a one-on-one Cyclocross Skills Session with Smart Athlete Today
1) Dismount – http://cyclingmagazine.ca/sections/news/how-to-dismount-your-bike-for-cyclocross/
2) Mount – http://cyclingmagazine.ca/sections/news/mount-bike-cyclocross/
3) Shoulder – http://cyclingmagazine.ca/sections/news/how-to-shoulder-your-bike-for-cyclocross/
What is Your Big Crazy Goal this Season and Why did you pick it?
Crazy GOALS TO BOOST YOUR GOAL FITNESS
MEDIUM VS. LONG TERM
WHY did I choose Ironman as my Big-Crazy goal?
Check all the episodes that mention Ironman HERE
So what is your next Big Crazy goal (and what are the benefits of completion and the process)?
One of my latest articles on MapMyRide/MyFitnessPal is on race nerves and how to optimize your ‘excitement’ for race day.
It goes through visualization techniques, avoiding common mistakes that ‘back of the pack’ riders make, developing a routine and training for Race demands.
Remember the goal is not to avoid being nervous but to focus your energy on the elements you can control and reduce the number of things you have left to chance or that you are unfamiliar with by preparing for the event and its demands.
I wrote an article for MapMyRide on the gravel ‘trend’ that is taking over. Many Smart Athletes are riding more and more gravel to stay away from traffic, ride next to friends and push their technical limits a bit more.
I talk about what a gravel bike is and about the advantages of gravel
One of the trade-offs with power is that we must deal with having electronics strapped to bicycles that undergo tremendous forces and extreme conditions (temperature, precipitation, altitude, dirt, sweat and a few other possible bodily fluids …) You wouldn’t expect your iPhone to survive so be ready to deal with some device troubleshooting and do your best to protect your power devices.
Trouble-Shooting for Power Meters
- DO NOT take it into bad weather – cold and rain especially, just leave it at home.
- If it gets wet dry it out ASAP, take any covers off and put in front of a fan for a few hours.
- Calibrate daily – yes daily.
- Change the battery
- Calibrate again
- Calibrate with another device (use a friend’s)
- Connect it to the internet and see if there is an update to the firmware.
- submit a ticket to the company to have it refurbished (usually not that pricey)
Power Tap Wheels
- Call or email PowerTap Customer Service (1-800-246-5975 or firstname.lastname@example.org)
Warranty Info https://www.powertap.com/support/warranty
Stages Crank Based Power Meter
Or Email with interest in one of the sessions email@example.com
-> more dates pending and by request
Pre-Rides & Skill Sessions at Race Venues
-> Ontario Cup #7 – Provincials Sir Sam – Friday, August, and Saturday, August
Available around any of the times/days specified above and below at same venues or by request.
Gravel and MTB Marathon (Leadville) Skill Group Rides
-> Collingwood Guided Hill reps and rock skills – Sunday, June 25th – 2hrs, all welcome
Collingwood Cyclocross Prep Weekly Sessions
Fridays in Collingwood or by request at your home or Trek Store Toronto
Testing can be indoors or outdoors depending on your goals and limiters.
at Active Life Collingwood – Book Now
This is an ongoing list as more and more clients train with power, power becomes cheaper and more questions get asked! Please feel free to email me with things I have missed or questions you may have.
Having power doesn’t mean that all other metrics are useless (RPE, Heart Rate, VAM etc.)
I wrote an article for MyFitnessPal about using both HR and Power (and any other metric/info you can use … including your brain!)
Power can be wrong, misleading, depressing, not available, frustrating … be prepared to take a breath and carry on like you would at a race–or like you would have before power.
I have been there. Pushing really hard, thinking everything was going well then a glance down at Mr. (or Mrs.) power meter makes me want to curl up in the ditch and phone home for a pickup and some hot tea.
Focus on doing the work, recovering well and using the data you have to move forward. While the power meter ‘doesn’t lie’ it very well can be set-up wrong, miscalibrated or, more importantly, your perception of what you SHOULD be doing is off. I talk about the idea of setting realistic FTP or thresholds in this Consummate Athlete Podcast episode.
Don’t forget you still need to steer around the Trees (or jump pot-holes)
Too often clients forget the technical, tactical, mental, preparational and the multitude of other factors that influence a race. Your CP20 or best 20-minute power is not your race results and often the people with the best power tests are not the best on the race course (also your cp20 is not your threshold / FTP). Use power as one aspect of your preparation.
Power doesn’t always go up in tests or workouts. You still can complete a workout if power isn’t what you think it should be.
You can learn about setting and updating heart rate and power threshold in this article.
Steve Neal and I discuss power testing and nerves in this Consummate Athlete Podcast Episode as well.
Testing in the field or with a coach can be helpful to understand what zones or power levels you should expect to ride at. Read more about testing
Generally, avoid riding your power meter in rain/cold … think of it like an iPhone w. no case
This is less of an issue as the devices get better BUT I would still avoid riding through rivers where possible. Same goes for temperatures below freezing. Some power meters are easier to do this with but it may also mean riding a winter bike outside and leaving your ‘power meter bike’ on the indoor trainer.
Buy extra batteries now and start a routine to charge your devices to avoid ‘losing’ them mid-workout or when traveling.
Learn to calibrate and do it every day to avoid misreadings.
Want to learn more about your new power meter and training with power?
Book a phone consult to discuss all your questions – Easy to schedule with Front-Desk
It is the season to ride indoors … a lot!
Here are 4 videos to help you master rollers and work on Bike SKills in the winter. A winter riding rollers will help you do more volume, enhance your pedal stroke, build balance, integrate yourself with your bike. The key is learning how to apply pressure to your seat, pedals and hands to make the bike move under you and maintain balance. Have fun!
Any problems shoot me an email (peterglassford at gmail .com) (can include photos or videos of your setup and even you riding if need help / troubleshoot)
Looking at different ways to get off of your bike while riding on rollers . See
Thanks and please share , like, tweet , email to a friend in need!