So...you got a big event coming up. You figure out the exact duration and intensity it will require to be successful in it. You wrap your training around it and peak perfectly for it, but still seem to come up short...why?

Ever thought about event specific pedaling? Different types of races require different types of muscle contractions and no matter how "fit" you are, your muscles might not be used to the specific muscle contractions of the event you have planned for. They must be trained specifically.

The most common problem that I am seeing in cyclist is what I am going to call the grey area. If hard training is black and easy recovery is white, everyone rides in the grey. Nobody ever really recovers, therefore nobody every really goes hard. The reason for this is group rides, where everyone has a different agenda, but all want to ride together. So what we get are some people complaining in the back because they are being "Forced" to go harder than they want to, and people off the front thinking they are having a good day in the saddle. My suggestion. Find a close knit group with the same schedules and training priorities. Go easy as a group on recovery days, and kill each other on hard days. If not, I would suggest riding alone. We all wonder why the top cyclist seem to never ride...that because they ride alone.

Starting the indoor group workouts. Its freezing outside and we are all on the trainers. But that doesnt mean we have to go to anaerobic interval workouts in January. Try focusing on the Aerobic threshold. Were still building that base and endurance but were wanting to mix in some harder efforts. Come to Select Physical Therapy Clinic on thursday nights at 6:00 and find out how.

Its getting cold and its becoming harder and harder to ride outside. Nobody like indoor training but there are a few things you can do that make it more enjoyable. The first thing...and the most important, is to have a plan. Remember when your riding a trainer or rollers its much different than riding outside in that there is very little rest time or "coasting". So you dont have to stay on it for hours and hours. Make a plan with time and effort. Secondly...there are several places where people meet and ride the trainers together. Its always easier and more enjoyable when your not riding alone(whether inside or out). Lastly...get some nice equipment. A trainer can be much more enjoyable to ride on when its easy to use and it doesnt scream at you the whole time. Also, trainers tend to keep your bike in a stationary position so your bike is not moving with you...which can cause problems down below. Get some good shorts and some good chamois creme!