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Thursday, May 28, 2009


Hello Everyone,

I have had the opportunity to pre-ride the course a few times now for
the upcoming Trek Store Canada Cup at Hardwood Hills this coming

I have been riding, racing and watching a lot of events there over the
last 15 years. Some of the common mistakes I have seen on this course
is that athletes:

1 - Start this event far too hard - many think that there isn't much
climbing...well there is. In fact there is very similar elevation
gain per lap as many other visually hilly Canada Cup courses. The
difference at Hardwood is that the the elevation gain is broken up
into many smaller climbs. This tends to fool you into thinking that
you can go harder because you aren't staring at a mountain...but this
is where these repetitive climbs creep up on you in the later part of
the race.

2 - Too much standing - Once again due to the fact that people don't
seem to be nervous or afraid of the climbing here they tend to attack
out of the saddle more early on in the race. This is something you
want to try and avoid...you really want to be able to attack and stand
during the last 1/3 of your race...not only the first 1/3...so try and
decide if you can really maintain your first lap efforts for the
duration of your event...if not scale back accordingly.

3 - Big Gears - Many of the climbs at Hardwood can be done all in the
middle or big ring...however there are portions during these climbs
that have steep pitches during them...I think these are the places
that trick people early in the race...Remember to try and keep your
engine running on the same level of effort for as much of the course
as possible. In order to do this it may require actually shifting to
the middle or the granny for just a short portion of a climb to keep
the effort level the same for the duration of the climb.


I would like to wish everyone good luck this weekend...the course is
in really good shape. Picture yourself how you want to look on the
last lap...with good pedal stroke...posture...and putting down good
power to the pedals...and try and start your race at this pace or even
slightly below and you should have good performance at this event.


Have a great race...Steve

ps...if you race single speed just ignore me today :)

Wednesday, May 27, 2009

Note to Participants of Superfly's Wed Night Races at King By Trek Store

I have posted on the superfly site the procedure for cancellation going forward and for tonight.
Basically Look at Superfly Site first (working on making it more navigation tonight with my unexpected free time) and also www.steveneal.ca which I can post to remotely if needed.
Tonight will be cancelled due to rain and increasing intensity of rain and thunder/lightning ... preservation of trails etc.
Please spread the word to others who may not receive this note
Look forward to seeing you under sunny skies and hot bbq by Speedway Packaging next week
Peter / Sean / Hayden

Tuesday, May 26, 2009

Workouts of the week May 26 2009

Steve's Workout of the Week
10 rounds steady not for time: (ie. just for maintenance / recovery )

5 pushups

10 situps

15 air squats

30 second front plank hold

Peter's Workout of the Week

Warmup well to be done in endurance ride

10 Rounds
1) 30sec 120 RPM
2) 30sec 90 RPM

10 Rounds
1) 15sec sprint
2) 45sec @ 100RPm
3) 1 min at comfortable Cadence


Good Luck on Alpe D'huez !

Firstly Best of Luck to a client of ours who has been coming for weekly Bike sessions over the last month in preparation for a 3 day adventure that culminates at the summit of Alpe d'Huez!

In a short month we have moved from downtube shifters and flat pedals to a new bike and comforably using Clipless Pedals.

Aside from fancy gear that has been obtained this client has been working on standing technique, general maintenance, cycling etiquette, drafting, drinking, nutrition/hydration, pacing and efficiency (cadence/posture).

Taking the time to start right and get the basics has made his cycling experience more positive and decresed the time time it has taken for him to become an effective cyclist.

Personal Sessions are available for any level of cyclist ... if you are looking to get started in cycling or improve your skills these sessions are for you.

Enjoy the Ride

Peter and Steve


Saturday, May 23, 2009

Process Goals

Have had a couple good experiences at a recent race as clients used process goals
What are process goals ?
Well you are likely familiar with outcome goals, such as winning the race. Something that is dependant on the competition around you and only partially in your control.  
These goals are necessary but do depend on many uncontrollable factors such as who is racing, flats etc.
Process goals should be made for every workout and race as they give focus and an ability to succeed based on your effort and focus.
We had one client set the goal to stand up a short climb every lap. This goal made the client step out of their comfort area and stand more.
So this process goal enhanced their ability and since it was at a point in the race where standing made sense, likely improved result.
A second client decided that they would not shift to their small ring on a certain climb. We examined the hill and decided it wouldn't hurt and was within his capacity.
He actually caught himself shifting down to the small chain ring on the last lap when fatigue started setting in, but quickly shifted back and pushed up the climb.
This client's race was actually a personal best and so a little extra pushing on the last lap allowed him to feel a sense of accomplishment and learn a bit more about pacing.
These 2 experiences provide examples of process goals helping performance but also providing a controllable environment for successes during competition.
Give it a try !
Steve and Peter

Tuesday, May 19, 2009

Workouts of the Week - May 19 2009

Canada Cup #1 Women's Podium (Emily 1st / Amanda 2nd)
Steve's Workout of the Week
3 rounds:

10 x jumping ball slams (10# women/20#men)
20 x kettlebell or dumbell swings @ (30# women/50# men)
30 (per side) x weighted russian twists (5# women/10# men)
40 x situps
50 x air squats

Make sure to scale the weight to your fitness and technique level.

Try and do the russian twists in a V sit position and keep the feet of the floor during the 30 reps
Peter's Workout of the Week
4-6 Rounds in your choice workout or warm-up this week
RPE 5-8 / 10 depending on workout included in
3 min 90 RPM
2min 110 RPM
3min 90 RPM
2min 115 RPM
Jump off bike and do 5 Burpees then resume

Saturday, May 16, 2009

Online Coverage of Canada Cup 1

Click Picture above for coverage of the kick off to the Canadian National MTB Series


Friday, May 15, 2009

Electrolytes and Muscle Cramps

The below by Joe Friel is a great one, below is a summary but feel free to check out his blog about cramping
1) train for the event you are racing ... often it's the over exertion late in the race that causes the cramps, this is why less cramps are reported in late season.
2) electrolytes are important but need not be consumed excessively (likely enough in a quality drink) ... this will be personal based on sweat rate and type of race / intensity
3) posture on the bike (flat back / rotated pelvis ) is important practice this and refine bike fit to ensure it is possible / comfortable
4) stretch especially hip flexors (to prevent forward tilt of pelvis, which can cause stretch on posterior leg muscles)
5) Remember to fuel ride appropriately with water and carbohydrate to prevent excessive protein utilization / ammonia build up
              ( 17-25 oz / hr depending on heat and body size and exertion  + 200-300 kcal depending on body size ... EVERY RIDE so you are used to it
Be sure to look critically at your practices before reaching for the salt block !
Steve and Peter

Thursday, May 14, 2009

Workout of the Week

Below is Peter's workout of the week.


90 min ride at high RPM...make a goal for your avg RPM for the entire ride before you begin.  At the end of the ride complete 10 burpees for each RPM you are below your goal avg!  Enjoy


Steve's workout is as follows:

Burpee Broad Jump 40 metres

20 Pushups

30 box jumps (about 20 to 24 inches)

40 situps

50 jumping jacks

Burpee Broad Jump 40 metres

Monday, May 11, 2009

Weekend Results

Stuart Loney All smiles after another Race with some learning and improvement !
Jared Stafford - 3rd
Lucas Gracey - 20th
Stuart Loney - 4th
Matt Farquharson - 6th
Rachel Mirvish - 4th
Tammy Simmons 6th 
Bob Bergman - 3rd
John Febrey - 8th
Bren Berger = 1st
Paul Cooney = 2nd
Peter Glassford = 2nd
Jerome Samson - 25th
Cam Jette = dnf
Michael Mitchnik = dnf
Emily Batty - 1st
Amanda Sin - 5th
Barry Near - 3rd
Melinda Davie - 6th
Mike Duncan - 9th

Sunday, May 10, 2009


Hello Everyone...

Just wanted to say congratulations to those that raced today.

I decided to watch the racing today as I always learn by watching
athletes compete.

One of things I noticed most today was cadence.

There are really only three tendencies ... too high ... just right ...
too low

You really want to try and be JUST RIGHT as much as possible...when on
flats...climbing...and cresting over the top of hills.

On the road there is some thought that likely 90/95 rpm is most
efficient unless you are highly trained to ride above or below that.

Off-road likely isn't that much different.

I agree that we have to be able to handle lower RPM due to steeper
climbs when in easiest gear forcing 70 rpm...however we can try our
best to be in the biggest gear our fitness will allow between 85/95
RPM as much as possible.

During some of your upcoming race specific intensity workouts...try
and ride climbs at your race pace but between 85/95 RPM. Then try and
mimic that feeling when on flats...then you should be close to optimal
race effort and cadence.

Until next time ... Steve

Thursday, May 7, 2009

Being a Beginner

Are you willing to be unsuccessful ?
To be the slowest ? the least knowledgeable ? the new guy?
Over the last few weeks Steve and I have seen several good (and bad) examples of people who are willing to put their ego on the line and try something new.
Clients trying cycling for the first time ... learning the basics, asking questions that 'may seem dumb' and after just a few sessions they are comfortable and have the appearance of a 'cyclist'
Strength Training seems to provide an interesting split between those who are willing to try their best each day regardless of past experience and those who are limited by self preservation and avoid a given methodology or perhaps strength training altogether simply because they haven't done it before.
Whether its trying strength, a new sport, a new way of doing something ... it is worth the initial 'pain' to expand your mind, your skill set and knowledge.
Consider the last time you tried something new and then go out and try kicking a soccer ball around, pedaling at 100RPM or perhaps 100 wall ball shots b/w burpees and situps ?

Tuesday, May 5, 2009


I've been cycling now for about 5 years and take part in road time
trials at distances ranging from 10 to 100 miles. Steve has been
providing training plans based on power for nearly two years. During
this time I've made significant improvements to my personal best times
and learned to ride at a higher and smoother cadence. Steve
structures plans to suit the cycling (training and racing) time
available which needs to fit in with work and a family life.

As the new season gets underway my power output is similar to that at
the peak of last year which is very pleasing. By working with Steve
to define high priority events the plans over the last couple of
months have enabled me to win my clubs sporting championship. This
competition is based on the best combined time over a 30mile hilly tt
and a 15mile rolling tt. The recent 15mile tt was most pleasing where
I improved my time from last year by 2min 20sec to 36min 7 seconds.

Andrew Payne

Workouts of the Week May 5 2009

Steve's Workout of the Week
- either on easy day or at end of a ride

- Goal is to complete 100 Wall Balls
But it must be done as follows
- Every Minute on the Minute do 3 Burpees (w/Pushup and jump with clap) and 3 Situps then complete wall ball shots until the next minute starts and repeat the burpee/situp combo.
- This circuit continues until 100 Wall Balls are completed.
Post time for 100 Wall balls to Comments !

Peter's Workout of the Week
** 2x10min skills sessions
- for your easy day this week
- Ride Offroad (or a technical criterium style course for road/tri athletes)
- dedicate a 10min section of ride to one skill
ie. 10min riding a short 30-60sec loop, focused on cornering wide and with mimimal braking
- a short loop with several logs of different heights
- a short technical decent, using granny or walking to get back to top
**before, between and after each skill session ride offroad on flat terrain at 100+ RPM recovery/low endurance effort practice holding hr steady over varied, bumpy terrain at the fixed cadence


Monday, May 4, 2009

What did You get up to on Weekend ???

Weekend Results Include:

Emily at World Cup in Belgium ... 1st U23 again!

Jared Stafford 2nd at Spring bank RR.

Jerome Samson finishing in main pack at Spring Bank RR

and Peter getting towed around Hardwood Hills by Cadet's at the OCA Cadet Camp!!!


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