From cundem@trainright.com Thu Mar 6 08:46:45 2003 Received: from mxu5.u.washington.edu (mxu5.u.washington.edu [140.142.32.164]) by lists.u.washington.edu (8.12.1+UW03.03/8.12.1+UW03.02) with ESMTP id h26GkiCK014706 for ; Thu, 6 Mar 2003 08:46:44 -0800 Received: from cts.trainright.com (host98.trainright.com [65.208.1.98] (may be forged)) by mxu5.u.washington.edu (8.12.1+UW03.03/8.12.1+UW03.02) with ESMTP id h26GkdIc009668 for ; Thu, 6 Mar 2003 08:46:40 -0800 Received: from DH30NY11 ([63.228.115.161]) by cts.trainright.com with Microsoft SMTPSVC(5.0.2195.5329); Thu, 6 Mar 2003 09:46:29 -0700 Message-ID: <026001c2e3ff$f122f1c0$0100a8c0@DH30NY11> Reply-To: "Craig Undem" From: "Craig Undem" To: Subject: Coach Craig's Newsletter March 03 Date: Thu, 6 Mar 2003 08:46:30 -0800 MIME-Version: 1.0 Content-Type: multipart/related; type="multipart/alternative"; boundary="----=_NextPart_000_025C_01C2E3BC.E1DCDCA0" X-Priority: 3 X-MSMail-Priority: Normal X-Mailer: Microsoft Outlook Express 6.00.2800.1106 X-MimeOLE: Produced By Microsoft MimeOLE V6.00.2800.1106 X-OriginalArrivalTime: 06 Mar 2003 16:46:29.0218 (UTC) FILETIME=[EF62A420:01C2E3FF] X-Uwash-Spam: Gauge=XXXXXXIIIIIIII, Probability=68%, Report="BIG_FONT, EXTRA_MPART_TYPE, HTML_90_100, HTML_FONT_COLOR_NAME, HTML_FONT_COLOR_UNKNOWN, HTML_FONT_COLOR_YELLOW, HTML_FONT_FACE_ODD, HTML_FONT_INVISIBLE, OUTLOOK_UNDISC_RECIPS, SPAM_PHRASE_05_08, SUBJECT_MONTH, SUBJECT_MONTH_2, SUPERLONG_LINE, TO_MALFORMED, USER_AGENT_OE, WEB_BUGS, __HAS_MIMEOLE, __HAS_MSMAIL_PRI, __HAS_OUTLOOK_IN_MAILER, __HAS_X_MAILER, __HAS_X_PRIORITY" This is a multi-part message in MIME format. ------=_NextPart_000_025C_01C2E3BC.E1DCDCA0 Content-Type: multipart/alternative; boundary="----=_NextPart_001_025D_01C2E3BC.E1DCDCA0" ------=_NextPart_001_025D_01C2E3BC.E1DCDCA0 Content-Type: text/plain; charset="iso-8859-1" Content-Transfer-Encoding: quoted-printable E-mail Newsletter=20 Coach Craig's Newsletter=20 =20 March 5, 2003 In this edition: =20 =20 1. Pedaling Circles Part 2 =20 2. Time to think=20 3. Questions for better performance =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 "To grind out a win in one of the long, one-day Spring Classics, = you've got to want to inflict pain. Ever read how people say it's = really personal when you stab someone? Well, a Classic is that kind of = personal. There's nothing neat or clinical about it. There's no = divorcing the passion and emotion from the act. It's visceral." =20 -- Chris Carmichael =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 Craig Undem 3917 SW Webster St Seattle WA 98136 Formal Office hours: 9am - 5pm Mon-Fri Call anytime =20 Phone: (206) 938-1091 =20 Fax: (206) 938-1091 Call first =20 E-mail: Cundem@trainright.com =20 www.trainright.com =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 =20 It's easy to find fault in others, but much more difficult to look = at ourselves and our own faults with honesty. We're often in denial = about our own faults; we don't like to see them too clearly. After = taking a look at my own flaws-some of which I could change, others of = which I simply had to accept-I was gradually able to recognize my faults = as parts of me that needed ongoing work. Betty Eadie, Handbook for the heart =20 =20 =20 =20 Pedal Circles part 2.alternating slow and fast pedaling to develop = Dynamic Range=20 =20 Dynamic range is what I call the ability to stay in one gear, and = be able to react to attacks or surges without shifting. Track racers = are perhaps the best at developing and using their dynamic range, as are = single speed Mountain bikers and Cyclocross racers. Developing = efficiency at 70 rpm and also at 115 rpm will allow you to be relaxed = and smooth in feathering your position in the pack, placing yourself in = a paceline at just the right angle to conserve another 2% energy, and = many other little points in a race. When you add up all these little = efficiencies, you can have that extra 2-4% for crunch time or the final = sprint, and that can win you a race. =20 Last month we talked about slow pedaling and the benefits it = provides so this month I want to talk more about Spinning. Spinning is = not natural. Spinning takes practice, and spinning hurts! Last year at = camp with Chris in Santa Barbara, he told the story of Lances early = season races, and how Chris has him stay at a fast cadence, 100 - 110+ = on the climbs, and Lance HATES it! All the other guys are jamming up = the climbs and probably at 80-90 rpm with good power, but Lance has to = spin like mad to keep up with them, and he suffers. As you know this = suffering pays off big in July, when his power and efficiency at 100+ = rpm is the difference on the long climbs when it counts and he can ride = away from the competition. Pedaling fast and being efficient at high cadences takes serious = practice. Some of the interval with high cadences that you will see are = Fast Pedals FP, Power Intervals PI and Speed Intervals SI. Cadences are = 110 - 120 for these intervals, and they really challenge your = neuromuscular system to operate at these speeds. They will give you = better endurance for longer races, and also more speed for quicker = acceleration. What Chris say's about them: "With a high cadence, your heart rate will remain extremely high = and you will train your body's ability to deliver oxygen to the muscles. = Recovery between intervals is easy spinning. Among the athletes who use = these interval sessions are Lance Armstrong and George Hincapie. Since = the addition of this workout to Lance and George's training programs, we = have seen them further develop their extraordinary ability to attack on = steep hills late in races when everyone else is gasping for air." The intervals are typically between 30 seconds and 5 minutes, and = the goal is to increase power on short and intense sections of riding. = The fast pedals are not as intense, but they lay the groundwork for the = harder intervals without working the cardio system as hard. They are = also typically longer to create the adaptation. Every type of interval = builds on another, or lays the groundwork for race specific benefit, so = treat every workout with respect because it is part of your total = program. =20 Spin to win! =20 =20 =20 Ground yourself in silence. Take a few minutes to clear the mind = and focus on the day's goals. =20 =20 You need to believe in yourself and think like a champion if you = want to race like one. Think good positive thoughts. Be positive. You = need to live in the right way if you are to find out what you can do in = cycling. In your pursuit to be the best, it is vital that you develop = your mind, just as you work to develop your legs, heart and lungs. =20 =20 Silence and focus =20 Find a quiet place to sit and think each day. No music, no = people, just you sitting comfortably in a chair by yourself. Close your = eyes. You might start with just thinking through ideas and plans you = have. If you cannot think of anything, just sit quietly and wait for = whatever is most important to rise into your thoughts. =20 =20 If you are new to this, some random thoughts might come up. Think = about them for a minute and see where they go. Let them go and clear = the mind again. It is common to suddenly remember something that is = important and feel like you have to do it RIGHT NOW! Tell yourself that = you will do it when you are done and keep working on going through your = thoughts. =20 Breath deep into your stomach, make your belly button stick out as = far as possible and take slow and deep inhales and exhales. This is a = good place to start. Relax your entire body. Start with 5 minutes and = work your way up to 30 or more. The idea is to try to clear the mind = and quiet the internal conversation we all have with ourselves. I = believe that this helps to ground our energy so we are more effective = and alive as we live and train. =20 =20 When you do affirmations and visualization, you will do it here. = Find a place and start making time for yourself and your mind each day. =20 Yoga =20 Another place to do this is in a Yoga class. Yoga is a blend of = mind and body and primarily stretches the muscles. It develops good = posture and there is usually some time for quiet reflection in the = class. Highly recommended 2x/week, especially in the winter. =20 =20 =20 What to think =20 You can also take this time to critically think about how you are = approaching your training and racing. Asking questions can give you = insight into how to improve. Questions unlock the doors to the truths = about what is right. Examples: =20 What did I learn? =20 =20 This is one of the more powerful questions. =20 Learning is the path to the future you want. Periodic evaluation = and thought about your racing and training program will lead to = improvement. =20 Am I achieving my goals? =20 =20 What are my goals? Dream goal in the next 5 years, this season = and today? Micro goals, like today's ride, fit into the larger goals = for your season, and that fits in your goals for the peak of your career = or dream goal. It is good to have a dream, and even better to plot your = pathway to that dream with a series of personal goals that build on each = other. =20 =20 Choose goals that focus on you and things within your control. = For instance, "I will increase my peak power output by 50 watts in 6 = months." Alternatively, "I will improve my time trail performance at = the Tour of Enumclaw by 10 seconds." Or "I will race 100% to the finish = regardless of where I am in the placings." Goals such as "I want to win = Nationals" or "Top 5 in my category" are not the best choices because = you are not in total control of achieving them. =20 Can I focus completely on one thing until it is finished? =20 =20 Racing takes serious mental focus. If you do not naturally have = it, try to develop it. You must stay focused on your goals, training = and living correctly if you want to excel in cycling. Write down your = goals and build a collage of cycling magazine pictures around them and = put it in a place you will see it every day.=20 =20 Surround yourself with people who believe in you and support a = clean, honest, relaxing and fun lifestyle. Stay away from people who = bring you down and undermine what you are achieving with your choice of = healthy living. =20 If you have trouble in this area, you would benefit from working = closely with others. A strong team, a retired racer who cares, a = relative, a counselor, a health club, masseuse, personal trainer, seek = out anyone who can help you stay on track and reinforce what you want to = do. =20 =20 Once the race day comes, you will be fine. However if you find = that you are typically not prepared and do not achieve your goals, you = need discipline. Go out and find it. Put yourself in the environment = that will keep you on the training program until the racing can take = over. Build a support team around you. =20 What could I have done differently to improve my performance? =20 This is where a training log is vital. After every race or = significant workout, record the usual physical and emotional data, and = add technical notes about how to improve. Include everything from tire = pressure to breakfast foods. Question everything in the pursuit of = performance (but realize that sometimes it is better to use the = experience of others to give you the proven answer). Look at what the = pros do and follow their example (legally of course). And most = importantly, find out what works for you and stick with it. =20 =20 =20 ------=_NextPart_001_025D_01C2E3BC.E1DCDCA0 Content-Type: text/html; charset="iso-8859-1" Content-Transfer-Encoding: quoted-printable E-mail = Newsletter
 

Coach Craig=92s Newsletter=20

March 5,=20 2003

In this edition:  =

 

     = 1.  Pedaling Circles  Part 2           &n= bsp;           &nb= sp;       =20

     = 2.  Time to think=20

     = 3.  Questions for better=20 performance

    =20

 

 

 

 

 

 

 

 

 

 

 

 

"To=20 grind out a win in one of the long, one-day Spring Classics, = you=92ve got to=20 want to inflict pain.  = Ever=20 read how people say it=92s really personal when you stab = someone?  Well, a Classic is that = kind of=20 personal.  There=92s = nothing=20 neat or clinical about it.  = There=92s no divorcing the passion and emotion from the = act.  It=92s=20 visceral.=94

 

 -- Chris=20 Carmichael

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Craig=20 Undem

3917 SW Webster=20 St

Seattle = WA=20 98136

Formal Office=20 hours:

9am =96=20 5pm Mon-Fri

Call=20 anytime

 

Phone:

(206)=20 938-1091

 

Fax:

(206)=20 938-1091

Call=20 first

 

E-mail:

Cundem@trainright.com

 

www.trainright.com=

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

It's easy to find fault = in others,=20 but much more difficult to look at ourselves and our own faults = with=20 honesty.  We're often in denial about
our own faults; we = don't=20 like to see them too clearly.  After taking a look at my own=20 flaws-some of which I could change, others of which I simply had = to=20 accept-I was gradually able to recognize my faults as parts of me = that=20 needed ongoing work.

Betty = Eadie,=20 Handbook for the heart

 

 

 

 

Pedal Circles part = 2=85alternating=20 slow and fast pedaling to develop=20 Dynamic=20 Range =

 

Dynamic range is what I call the ability = to stay=20 in one gear, and be able to react to attacks or surges without=20 shifting.  = Track=20 racers are perhaps the best at developing and using their dynamic = range,=20 as are single speed Mountain bikers and Cyclocross racers.  Developing efficiency at = 70 rpm=20 and also at 115 rpm will allow you to be relaxed and smooth in = feathering=20 your position in the pack, placing yourself in a paceline at just = the=20 right angle to conserve another 2% energy, and many other little = points in=20 a race.  When you = add up all=20 these little efficiencies, you can have that extra 2-4% for crunch = time or=20 the final sprint, and that can win you a race. 

Last month we talked about slow pedaling = and the=20 benefits it provides so this month I want to talk more about=20 Spinning.  Spinning = is not=20 natural.  Spinning = takes=20 practice, and spinning hurts! =20 Last year at camp with Chris in Santa Barbara, he told the = story of=20 Lances early season races, and how Chris has him stay at a fast = cadence,=20 100 =96 110+ on the climbs, and Lance HATES it!  All the other guys are = jamming up=20 the climbs and probably at 80-90 rpm with good power, but Lance = has to=20 spin like mad to keep up with them, and he suffers.  As you know this = suffering pays=20 off big in July, when his power and efficiency at 100+ rpm is the=20 difference on the long climbs when it counts and he can ride away = from the=20 competition.

Pedaling fast and being efficient at = high cadences=20 takes serious practice.  = Some=20 of the interval with high cadences that you = will see=20 are Fast Pedals FP, Power Intervals PI and Speed Intervals = SI.  Cadences are 110 =96 120 = for these=20 intervals, and they really challenge your neuromuscular system to = operate=20 at these speeds.  = They will=20 give you better endurance for longer races, and=20 also more speed for quicker acceleration.  What Chris say=92s about = them:

=93With a high cadence, your heart rate = will remain=20 extremely high and you will train your body's ability to deliver = oxygen to=20 the muscles. Recovery between intervals is easy spinning.  Among the athletes who = use these=20 interval sessions are Lance Armstrong and George Hincapie. Since = the=20 addition of this workout to Lance and George's training programs, = we have=20 seen them further develop their extraordinary ability to attack on = steep=20 hills late in races when everyone else is gasping for=20 air.=94

The intervals are typically between 30 = seconds and=20 5 minutes, and the goal is to increase power on short and intense = sections=20 of riding.  The fast = pedals=20 are not as intense, but they lay the groundwork for the harder = intervals=20 without working the cardio system as hard.  They are also typically = longer to=20 create the adaptation.  =  Every type of interval = builds on=20 another, or lays the groundwork for race specific benefit, so = treat every=20 workout with respect because it is part of your total=20 program.

 

Spin to win!

 

 

 

Ground=20 yourself in silence.  =  Take a few minutes to = clear the=20 mind and focus on the day=92s goals. =20

 

You need to = believe in=20 yourself and think like a champion if you want to race like = one.  Think good positive = thoughts.  Be positive.  You need to live in the = right way=20 if you are to find out what you can do in cycling.  In your pursuit to be = the best, it=20 is vital that you develop your mind, just as you work to develop = your=20 legs, heart and lungs=85

 

 

Silence=20 and focus

 

Find a quiet place = to sit=20 and think each day.  = No music, no people, just you sitting comfortably in = a chair=20 by yourself.  = Close=20 your eyes.  You = might start=20 with just thinking through ideas and plans you have.  If you cannot think of = anything,=20 just sit quietly and wait for whatever is most important to rise = into your=20 thoughts. =20

 

If you are new to = this, some=20 random thoughts might come up. =20 Think about them for a minute and see where they go.  Let them go and clear = the mind=20 again.  It is common = to=20 suddenly remember something that is important and feel like you = have to do=20 it RIGHT NOW!  Tell = yourself=20 that you will do it when you are done and keep working on going = through=20 your thoughts.

 

Breath deep into = your=20 stomach, make your belly button stick out as far as possible and = take slow=20 and deep inhales and exhales. =20 This is a good place to start.  Relax your entire = body.  Start with 5 minutes and = work your=20 way up to 30 or more.  = The=20 idea is to try to clear the mind and quiet the internal = conversation we=20 all have with ourselves.  = I=20 believe that this helps to ground our energy so we are more = effective and=20 alive as we live and train. =20

 

When you do = affirmations and=20 visualization, you will do it here. =20 Find a place and start making time for yourself and your = mind each=20 day.

 

Yoga

 

Another place to = do this is=20 in a Yoga class.   =20 Yoga is a blend of mind and body and primarily stretches = the=20 muscles.  It = develops good=20 posture and there is usually some time for quiet reflection in the = class.   Highly recommended 2x/week, especially in the=20 winter.

 

 

 

What=20 to think

 

You can also take = this time=20 to critically think about how you are approaching your training = and=20 racing.  Asking = questions can=20 give you insight into how to improve.  Questions unlock the = doors to the=20 truths about what is right. =20 Examples:

 

What=20 did I learn?  =

 

This is one of the = more=20 powerful questions.

 

Learning is the = path to the=20 future you want.  = Periodic=20 evaluation and thought about your racing and training program will = lead to=20 improvement.

 

Am=20 I achieving my goals?  =

 

What are my = goals?  Dream goal in the next 5 = years,=20 this season and today?  = Micro=20 goals, like today=92s ride, fit into the larger goals for your = season, and=20 that fits in your goals for the peak of your career or dream = goal.  It is good to have a = dream, and=20 even better to plot your pathway to that dream with a series of = personal=20 goals that build on each other. =20

 

Choose goals that = focus on=20 you and things within your control. =20 For instance, =93I will increase my peak power output by 50 = watts in=20 6 months.=94  = Alternatively, =93I=20 will improve my time trail performance at the Tour of Enumclaw by = 10=20 seconds.=94  Or =93I = will race=20 100% to the finish regardless of where I am in the = placings.=94  Goals such as =93I want = to win=20 Nationals=94 or =93Top 5 in my category=94 are not the best = choices because you=20 are not in total control of achieving = them.

 

Can=20 I focus completely on one thing until it is=20 finished?  =

 

Racing takes = serious mental=20 focus.  If you do = not=20 naturally have it, try to develop it.  You must stay focused on = your=20 goals, training and living correctly if you want to excel in = cycling.  Write down your goals = and build a=20 collage of cycling magazine pictures around them and put it in a = place you=20 will see it every day.

 

Surround yourself = with=20 people who believe in you and support a clean, honest, relaxing = and fun=20 lifestyle.  Stay = away from=20 people who bring you down and undermine what you are achieving = with your=20 choice of healthy living.

 

If you have = trouble in this=20 area, you would benefit from working closely with others.  A strong team, a retired = racer who=20 cares, a relative, a counselor, a health club, masseuse, personal = trainer,=20 seek out anyone who can help you stay on track and reinforce what = you want=20 to do. =20

 

Once the race day = comes, you=20 will be fine.  = However if you=20 find that you are typically not prepared and do not achieve your = goals,=20 you need discipline.  = Go out=20 and find it.  Put = yourself in=20 the environment that will keep you on the training program until = the=20 racing can take over.  Build a=20 support team around you.

 

What=20 could I have done differently to improve my=20 performance?

 

This is where a = training log=20 is vital.  After = every race or=20 significant workout, record the usual physical and emotional data, = and add=20 technical notes about how to=20 improve.  = Include=20 everything from tire pressure to breakfast foods.  Question everything in = the pursuit=20 of performance (but realize that sometimes it is better to use the = experience of others to give you the proven answer).  Look at what the pros do = and=20 follow their example (legally of course).  And most=20 importantly, find out what works for you and stick with=20 it.

 

 

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