Check out this video you can use while out on runs, rides or for “your morning core routine”
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
Or Email with interest in one of the sessions firstname.lastname@example.org
-> 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!
Check out the latest Newsletter Here – http://eepurl.com/csSBAz ( subscribe at the top!)
Last week we talked about staying inside and optimizing cycling training but for a successful winter you need to combine staying inside for quality workouts with getting outside for fun, skill-based workouts that expose your body to variety.
I discuss getting outside and some options in this video: HERE
You can learn about common issues with low heart rate in the cold HERE
To Train outside the key is to have a few sport options. None of them really need to be done with great skill, although overtime you will become more proficient at these activities. All sports must be gradually taken on however, do not let your cycling fitness mislead you to think your muscles and connective tissue are ready for running.
Clients periodically come to me with a condition or something they feel is outside of themselves. This could be a health condition, bad ‘luck’ in races, low energy, injuries or poor response to training. They think of this one thing (or combination of outside circumstances) as the ultimate reason for their poor results or health. My first response is to ask:
What should we be doing (that we aren’t) that would make you better, regardless of the diagnosis?
Are those daily actions you will need to take once you have your ‘diagnosis’ the same as things you can do right now and see if they make a difference in a couple of months?
Are we delaying positive daily action in favor of chasing a diagnosis?
If, for example, you think your problem is your cortisol level and you want it tested … Instead of waiting for the diagnosis, can you start to improve your sleep, diet and have some fun with friends? Avoid intense exercise for a bit. Focus on bringing yourself ‘down’ a bit more often and supply your body with the fuel it needs.
If you are damaging equipment or your body in crashes… It is likely not just bad luck or the fault of your competitors or the organizers. There might be an element of the sport you can work on to get faster and safer out there. Bike Skills training is a thing and it is important for beginner riders right up to the pros. If you can’t bunny hop a cyclocross-barrier, track-stand forever or navigate a pump-track without pedaling, there is some room for practice (it is fun!).
If you are having knee pain… Could you back off the riding for a bit? Start easily into strength training. See a therapist who focuses on movement and who can help you learn movement variety and how to increase your work capacity? Could you check your sleeping and working positions to ensure they aren’t contributing?
If you are low on energy have you checked your sleep, consumption of iron building foods and done a triple check of the sugar and processed foods in your diet? Have your tried upping your calories, including those pesky carbs and seeing if you feel better? Remember more fuel = more work capacity = more fitness.
If you are not reaching your cycling goals have you talked to a coach? (you can do it free here). Have you checked that you are within the ‘norms’ of training? (i.e. stop doing suffer workouts everyday and work on event specific skills/terrain). Sleep more, eat better, enjoy riding.
These things don’t happen overnight but if you dedicate your daily actions to moving a little closer and getting a little better you can get where you want to go.
Work honestly on the basics consistently.
If you are in Toronto on Dec 6, Aurora on Dec 7 or Barrie on Dec 8 we would love to have you join us for the “Saddle, Sore Version 2” Book Launch Party DETAILS HERE
Sign Up for the Smart Athlete Newsletter for all the latest news, articles, clinic dates
Have you been trying to get the log hop figured out? Thanks to Canadian Cycling Magazine we have some super production of my 5-step system to share.
Whether you are new to cycling or an expert, taking time to review the 5 steps we use on the trail and road to clear obstacles is worth while. There is always an element we can progress, using higher logs , more abrupt roll-overs, more speed / less speed. Enjoy the never-ending process of moving your bike over obstacles!
Beginners often need to work on level 2 and 3 (wheel lifting) while advanced riders, who can do the Level 4/5 (‘bunny hop’), often surprisingly need help with level 1 to be smooth and over terrain at speed (rolling over things smoothly / rear-wheel awareness).
If you are looking to progress quickly or finding you are stuck on one of the stages why not try a skill session with Smart Athlete? You can book one now via email (peterglassford At Gmail.com or via frontdesk )
JAM-FUND Gran-Fundo (featuring Jeremy Powers)
Whistler Gran Fondo
Shimano Gran Fondo
Substance productions Eager Beaver 100
Albion Great Enduro
Albion Hills, Bolton, Ontario, Canada
Sept, 17, 2016
September has a huge need for an epic event, and Superfly Racing in conjunction with the boys at CHRONOS/GIRO are working together to keep the EPIC in September!
With a shorter, Albion-only course of 25km, AND a 40km loop including Palgrave, there is something for everyone! Add a 2-lap, 80+ km race, and you have a truly epic, 3.5 – 7 hour romp through some of the funnest – yes, funnest, trails in the GTA!
Downtown Toronto racing returns! The fine folks at the newly formed Ossington BIA have decided that their first annual street fair, OssFest, needed a bike race, so the Ossington Crit was born. There are four races throughout the day to assault your senses. Starting with two events where local racers will be competing for local glory, they’ll be followed by Elite/ProAm Women’s and Men’s race. Got any young future racers scooting around your house? Bring them by for the kids’ rally that will be held in between some of the races. The day will be full of thrills and excitement for everyone.