Finish Line Coaching

This Blog Has Been Moved

2010-02-28T20:37:00.000-08:00

This blog has moved to here.

Existing posts will stay here and many are also on the new site.

Fill the Tank

2010-01-19T15:53:00.000-08:00

You wouldn't leave on a road trip without filling the gas tank in your car, would you? If a plane bound for your holiday destination neglected to fuel up before takeoff, the result would be even worse.

When you prepare for your workouts, filling the tank is just as important. Far too often, I hear of athletes "bonking" during workouts and I will be the first to admit that occasionally I have been guilty too. Even if you don't get to the stage of feeling light-headed, you may still suffer diminished performance from starting out with less than adequate energy stores.

I recommend that you learn how to calculate the calories required for your planned workout ahead of time. There are several online calculators. Use one that takes your age, gender and weight into consideration. Several watches will also calculate caloric burn during a workout.

You also want to get to know your Basal Metabolic Rate or BMR, which is the number of calories you burn each day when not working out. Again, there are many online calculators for this. If you divide this by 24, you will have a ballpark figure for your hourly requirements, which is important in what I am discussing next.

For your workout, calculate the total caloric requirement and add it to your BMR. Subtract the hourly BMR calories based on the length of the workout. The reason for that is that during the workout you are exercising INSTEAD of resting. This becomes more important during sessions that last for several hours. Once you have added all this up, you know how many total calories you need that day.

Some calories will be consumed during the workout, but likely not as many as you are burning, so you would want to have those calories in your system prior to the workout. The practical considerations of this are that you may need to top up the day before an early workout. You may need to have an early light dinner before an evening workout.

The best type of extra calories for workouts are carbohydrates. Fat and Protein are too difficult to digest while exerting yourself. Your overall diet needs to be balanced and have a variety of fat, protein and carbohydrates, but for exercise fuel, carbohydrates are what you need.

Finally, my brief thoughts on fueling while on a weight loss plan. While it is understandable that you may be limiting caloric intake to shed a few pounds, you don't want to over-limit that intake to the point of losing too much too quickly. Most experts recommend no more that 2 pounds of weight loss per week. Either way, high weight loss diets should be medically supervised. Within any restricted calorie diet, when you add calories is still very important. It is a good idea to completely top-up your fuel stores (no caloric deficit) before long workouts and also before high exertion workouts. If you need to limit intake, do so when light activity or rest are planned so you don't "run out of gas."

By starting each workout with a full tank of energy, you will get the most out of every training session.

Training Peaks WKO+ 3.0 Review Part 4 - Final

2010-01-08T09:06:00.000-08:00

This post is the final post of a series and continues from Part Three, Part Two and Part One.

The next new feature I am examining is Quadrant Analysis. By extracting pedal force and pedal speed data from the power meter file, a graphical representation is now available which displays data points in four quadrants. Quadrant 1 represents high pedal force with high pedal speed. Quadrant 2 represents high pedal force with low pedal speed. Quadrant 3 represents low pedal force with low pedal speed. Quadrant 4 represents low pedal force with high pedal speed.

You are able to fine tune the view to include the entire workout or only peaks with ranges from 5 seconds to 60 minutes.

What does this all mean? The advantage of using Quadrant Analysis is that you are immediately able to see whether a workout is developing the target pedal force and pedal speed. For example, if you were working on the ability to sprint, you would want to see several data points in Quadrant 1. Conversely, if you are a triathlete doing a long steady ride, you would not want to see data points in Quadrant 1, but rather Quadrant 3 (and some Q4, but not at a cadence more than 10 rpm above or below self-selected average cadence. -edit Feb. 3/2010), with some Quadrant 2 on uphills.

For an athlete or a coach, this gives an objective view of whether the workout hit the targets. It also keeps the athlete honest. Imagine that you head out on your recovery ride and later analyze your data to find that you spent two percent of your time in Quadrant 1. Clearly, you need to hold back on your sprinting during that ride. There are many different permutations based on the workout goal. You will find a good technical overview of Quadrant Analysis here.

Related to Quadrant Analysis is the Scatter Graph. What this allows you to do is look at other "channels" (speed, heart rate and cadence) in the same manner as power. For a given power output you would be able to see a correlation in the other channels. Bear in mind that there is a lag in heart rate response to changes in pedal force and pedal cadence. An introduction to Scatter Graphs is found here.

The final new feature I looked at is Multi-file/Range Analysis. In a nutshell, this allows you to take several workouts and overlay them for comparison. This feature is great for tracking progress between similar target workouts. You can also take several segments of one workout (such as hill repeats) and compare them. More info on how to do this here and here.

The additional ability to analyze workouts is great to see in WKO+ 3.0. I have really only scratched the surface of how you can use these new features. For me as a coach, being able to "see" what an athlete did during a workout in addition to what they tell me about that workout is very beneficial.

Nice work from the folks at TrainingPeaks. WKO+ 3.0 is worth the price of admission.

Training Peaks WKO+ 3.0 Review Part 3

2009-12-18T16:00:00.000-08:00

This post continues from Part Two and Part One.

Cycling:

In WKO+ there has been a feature whereby you can compare your 1 minute, 5 minute and functional threshold (or one hour) power with that of a database of other cyclists from untrained to world class. One click gives you this information. In WKO+ 3.0 you can now also look at a 20 minute window. This correlates with the usual *FTP test that uses a 20 minute time trial. (*edit Dec. 22, 2009 - I incorrectly attributed the .95 of 20 minute FTP test to Andrew Coggan, when in fact it is the method of the co-author of "Training and Racing With a Power Meter", Hunter Allen. See comments for this post)

With regard to calculating your power zones, if you want WKO+ to calculate them for you, you no longer have a choice between Coggan, Cycle-Smart or Richard Stern zones. The only choice now is Coggan. Not a bad thing unless you liked those other choices.

Running:

I am starting to get some workouts into the new software for analysis. I did notice one anomaly. I have one run workout with data imported from my Garmin 310XT and the distance is correct, but the time is longer than on the watch. During this workout, there were a few stops for traffic lights where I paused the watch. I believe that WKO+ calculates the total time including the stops, while Garmin's software does not.

I would like to get some fresh cycling data for analysis in the next installment which will give me a chance to look at Multi-File/Range Analysis, Scatter Graphs and Quadrant Analysis. Here in Vancouver, I may actually get some good enough weather to get outside for a ride even in December.

Training Peaks WKO+ 3.0 Review Part 2

2009-12-18T11:05:00.000-08:00

I previously posted that Training Peaks released a new version of WKO+ here. As I dig into more new features, I will report on what my impressions are.

Overall, I am finding the interface similar to the previous version from a visual standpoint. The main change is the location of the view tabs.

I think I hit on an important improvement in the first post with regard to Garmin 310XT compatibility.

The next improvement I see is that there is now one version of WKO+ for everyone. I previously had an "unlimited" version designed for coaches who want to look at data from more than one user. The pricing for that version was $149, so from that perspective, the new version is cheaper. I was able to purchase the new version for an upgrade price of $64.50.

Related to pricing is the new "Flexible Licensing" which will make it easier to move WKO+ to a new computer when you upgrade or temporarily want to use a different computer. You are allowed to install on two different computers which is also nice for those who want to look at their data in two places.

Should you have a computer crash and you didn't get the chance to deactivate the software on that computer, you can still get it registered on a new computer provided you don't do this more than once a year.

Overall, that is flexible enough for most people without opening it up to people misusing open downloads to get the software for free.

In the next installment, I will look at Power Profiling.

Training Peaks WKO+ Has a New Version

2009-12-17T10:39:00.000-08:00

Okay all you scientific athletes, read on...

Training Peaks has just released Version 3.0 of their WKO+ software. I am excited to dig into the new version, both for myself and for the athletes I coach.

My biggest issue has been that I and several triathletes I coach use the Garmin 310XT, a device not fully supported by the previous version of WKO+. You could import the Garmin files, but there was a discrepancy in the distance of the workout and hence a discrepancy in the pace. This seems to be a problem of how the raw data is parsed, but I digress.

WKO+ Version 3.0 is now compatible with the 310XT, so I will be blogging on the experience here.

INITIAL OBSERVATIONS:

I am able to run Version 2.2 and 3.0 concurrently which is nice when comparing the two interfaces.

There is a nag screen in the trial version of 3.0, so I will soon need to upgrade to get rid of that. (edit Dec 18, 2009 - Thanks to the helpful support people at Training Peaks, I purchased the upgrade) Great that users will have the ability to try before they buy though.

There is an included utility for migrating your existing data. Note that any Garmin 310XT files that migrate over will still show the incorrect distance and pace, but read on.

Upon importing Garmin 310XT data directly, the distance and pace (and everything related to it) is correct. This is good news!

Case in point:

My hilly run on December 13th was 12.6km in a time of 1:12:05. WKO+ 2.2 reports this as 5:55 min/km, but the run is actually a 5:41 min/km. WKO+ 3.0 reports the pace correctly as 5:41 min/km. More importantly, if you train using Normalized Graded Pace (NGP) and Run Training Stress Score (rTSS) and Intensity Factor (IF) those numbers will be correct and therefore more relevant.

I used this hilly run to show how using NGP with the new software version can help in getting the actual intensity of a workout. Version 2.2 showed NGP=5:31 while Version 3.0 showed NGP=5:27. This difference is significant and on certain workouts is even more pronounced.

So far, so good.

On to PART TWO

Indoor Cycling Playlists

2009-12-16T09:53:00.000-08:00

The spin playlists have been moved to their own page here:
Music to Spin By

Training Cycles

2009-12-09T16:35:00.000-08:00

As a triathlon coach, I purposely plan an athlete's year based on the concept of periodization. It is this cycle of building volume, building intensity and recovering that make for a better, faster, stronger athlete.

Here is a primer on the cycles used:

Macro Cycle = Annual plan with defined focus periods. This is where "Base, build, taper, race, etc." come in.

Meso Cycle = Focus period plan with defined volume cycle. This is where I identify volume level (usually in a four week cycle), where you progressively build volume each week for three weeks followed by a recovery week. Actual hours are dependent on the individual and their race goals.

Micro Cycle = Weekly plan with workouts arranged to incorporate progressive overload with recovery and rest.

There is certainly more detail than that, but it all starts with defining the cycles.

Cycling while traveling

2009-11-10T12:22:00.000-08:00

This article is meant to help make cycling while away from home easier to do with the least amount of trouble.

By car:

If possible, I prefer to put my bike IN my car. That way, it is out of the elements and not covered in bugs or soaked by rain. If getting the bike in the car involves removing the rear wheel, be especially careful to protect the rear derailleur area from being bent. Do not pile other things on top of the bike frame.

When the inside of the car isn’t feasible, use a rack designed for your bike frame. Racks that clamp on the tubing are a very bad idea if your frame is made of carbon fiber. Rear-mount of roof-mount racks where the attachment point is the wheels are usually better with carbon frames. These are not foolproof though. I have seen forks break with the roof-top fork-mount racks.

The bottom line is that if you are able, put the bike IN the vehicle. When renting a vehicle, think about a minivan or other vehicle with plenty of space for your bike.

By plane:

There are two ways to do this; One is to bring your bike with you and the other is to rent a bike at your destination. If your destination does not have rental bikes available, bringing your own bike may be the only option.

The pros of bringing your own bike are that it is a bike you are accustomed to with the accessories that you prefer. Also, you know it fits and is already set up well for you. You won’t need to worry about picking up or dropping off a rental bike and you will save the rental expense.

The cons are that you will need to rent or purchase a bike travel case and will likely need to pay a fee to the airline for transport. I have heard of fees as high as US$185 each way to bring your bike. There is also a risk of damage to your precious bike even with the bike case. This can be helped by packing the bike properly with frame dropout protectors installed. Don’t load a bunch of other stuff in with the bike. Soft bags are a gamble in my opinion. Baggage handlers do not love your bike as much as you do. You will need to rent a larger vehicle to accommodate your bike case or you will need to make sure that there is transport available to your hotel that can handle a bike case.

Renting is a good option if you plan well. You don’t need to worry about ruining your bike in transit. You won’t need to think about getting the bike to and from the airport.

You will need to plan ahead by having your bike fit coordinates on hand when you arrive. Also, it would be good to reserve a bike ahead of time in your size so you know you will have a bike waiting. The place you are renting from may or may not have the pedals, saddle and helmet you prefer, so bring whatever they don’t have. Don’t expect the rental store to do a complete fit for you. It is a far better idea to know exactly how your bike is set up and either adjust the fit yourself or have the shop do it if they are willing.

The cons of renting are that it won’t be exactly the bike you are accustomed to and of course it will cost you some money to rent. There may be a large deposit required so prepare for that. Ask when reserving what all the charges are and what deposit will be required. Ask if it is okay to swap pedals and saddle (if they say no, I wouldn’t rent from them) and also if there is a repair kit on the bike.

Whether you bring your bike or rent, bring along a pedal wrench, a bike pump with gauge, a tape measure and a multi-tool. Some old rags and chain lube are good to have as well.

Happy traveling!

FLC at IMC

2009-08-31T14:03:00.001-07:00

A great day was had by all four Finish Line Coaching athletes who raced Ironman Canada.

Bob Nadon completed his first Ironman in 12h35m

Colin McKay raced to a personal best 13h44m

Don Smith raced to a personal best 11h27m

Doug Giles raced to a personal best 10h10m

Congratulations on all the great results after all your hard work!

Racing Effectively

2009-07-21T10:28:00.000-07:00

Good race results seldom happen by accident. Effective racing takes some planning and preparation. One of the most often heard comments that I hear before a race is that an athlete has some reason why they don't feel 100% ready for a top notch performance. After the race, I then hear similar comments about how certain things didn't go as well as they could have. Often athletes are disappointed with their results, just as often without good reason.

There are several people of about the same ability in your race category that all have the goal in mind of getting a certain time at the race. Well, you can't all have a better time than each other. However, there are certain steps that you can take to increase your chances of having a great day.

1. Be prepared physically

The best way to have a good race is to have done the appropriate volume and intensity prior to the race. That way on race day, you can banish the thoughts of whether you have done enough. You can hit the start line KNOWING you are ready. Before your taper begins is when you want to ask if you are ready, not on race day. Assuming you have adequate volume and intensity, stop thinking about it other than to say that you are as ready as you can be. During the taper, remind yourself that you are physically ready.

2. Have a race plan and stick to it

Based on your training, you probably have a good idea of what your effort level needs to be. If you have a coach, they can help determine the appropriate zone for you to be in for the race. Have that all figured out, also before you taper. Have your nutrition worked out as well, so you are confident in what works for you. Remind yourself of what pacing and nutrition worked in training. You know that it will also work on race day.

3. Be tough with distractions

If you have raced before, think of the things you may have thought about that distracted you. Did being passed by people upset you? Did you have something loose on your bike? Were your clothes comfortable? These are all things that you can avoid. Learn to not care who is passing you. Race in the planned effort zones. Get your equipment and clothing sorted out weeks before the race, so you know what works. Fix what needs fixing and then don't give it another thought.

4. See the positive

There may be hiccups, but believing you are going to have a great day is part of what helps you actually have a great day. Try not to obsess over the time, but rather on the positive feeling of racing according to your plan. YOU are in control and you KNOW what to do. It is also important that you remember that you race for enjoyment, so soak up the joy of seeing what you are able to do that day. Relaxed mental focus will free up energy for the task at hand.

If you follow these steps, the time will take care of itself. If you race according to plan, you can be pleased with your race no matter what the time may be. I've seen this work with front, middle and back of the pack athletes alike.

Best of success at your next race!

Vancouver Half Iron & Desert Half Iron

2009-07-13T12:17:00.001-07:00

photos courtesy of Meyrick Jones

From all reports, it was a successful day at the Vancouver Half Iron. Five Finish Line Coaching athletes toed the line and everyone raced well. Congratulations Bob, Brenda, Colin, Don and Kevin. Don is pictured above on the podium with a second place in his age group and there is Brenda on the right in the other photo, third in her age group. In Osoyoos, Will and Yours Truly raced the Desert Half. Congratulations to Will on a hot and difficult day.

Focus

2009-06-21T20:59:00.000-07:00

A theme has been recurring in my own training of late: Focus. I thought it might be helpful to others to share my observations on the importance of focus in training and racing.

First of all, why is focus important? Your workout has a particular objective and it pays to focus on that as much as possible during the workout. If you are paying a coach to design your workouts, it behooves you to look at the purpose of each workout and have that firmly in mind while doing that workout.

I'm not saying that you shouldn't sometimes just go out and train, but for the most part, focused training is more effective training.

How do you focus? I like to eliminate distractions that don't help me achieve my goal. As an example, I love to appreciate the scenery as I ride and run. I find it helps me enjoy my workout without distracting me from the task at hand. However, knowing my average speed or even current speed is distracting to me. I train on heart rate, power, cadence and/or perceived exertion. How fast I am going will take care of itself, so I choose to not know.

I also believe in regular solo sessions. Group workouts are great to motivate you to get out there, but sometimes, you really need to get out and train alone. You will be racing alone, so this is just good practice.

Last, a good way to eke out a little more performance from yourself is to get out there with a specific goal in mind and stick to it for the entire workout. You can learn to be a little bit tougher, a little bit more FOCUSED.

Finding a good bike mechanic

2009-05-29T09:31:00.000-07:00

You would think that finding a good bicycle mechanic would be easy. Anyone who has had a bad experience after having work done on their bike will tell you that it isn’t that easy. I have some pretty good ideas why this is so. First of all, good mechanics are hard to find. Bicycle stores typically don’t pay a mechanic a huge amount of money, so it is difficult to make a career out of being a bike mechanic. It would be quite tempting to take an inexperienced mechanic over no mechanic if you were the bike store owner. Bear in mind that there is not much money to be made in what a bike shop typically charges for repairs. It is a service they provide as a necessity.

Having said that, there are a few mechanics out there who really love what they do and are happy to make a career out of it, whether or not they get wealthy doing so. The trick is to find those mechanics and have them work on your bicycle.

For the record, prior to becoming a full-time coach, I spent several years working in the retail bike business and I worked as a professional bike mechanic.

I would suggest that you ask to meet the person who will be working on your bike before you leave your bike at a shop to be maintained or repaired. This does two things; First, you get an idea of who this person is who you will be trusting your bike with. Second, the mechanic will have a face to go with that bike they are working on. This may result in them being that much more careful to ensure you are pleased with their work. When you meet your mechanic, be kind and let them know that you love your bike and just want to make sure they take good care of your “baby”. When you find that mechanic who consistently does a great job, reward them with an occasional gift of a coffee, case of beer or whatever she/he likes.

The other advice I have is to get a better idea of how your bike works so you will know when things are adjusted correctly. There are home mechanic courses through community colleges and some bike shops. There are also a few bike repair books out there that will help you learn.

Product Review - Reynolds Attack Wheels

2009-05-03T07:38:00.000-07:00

I recently purchased a set of Reynolds Attack wheels for use as a training/windy race-day wheelset.

The Attacks are a 32mm aero-profile carbon clincher. You may be wondering why I would train on a carbon clincher. Well, the bike is an Orbea Ordu that I don't ride in the rain. I like the idea of having a nice wheel for those long training days. Also, my race wheels are carbon, so it's nice not having to swap brake pads when putting on the race wheels. The Attacks will also be my wheel of choice if race day is extremely windy.

On to my review. I went for a 90km ride on them yesterday. Review conditions were perfect. It was windy and not once were the wheels getting blown around. So far so good. Not far into the ride, someone in front of me neglected to point out the large rocks on the road. I hit one, instantly flatted and pulled over. The rim was perfectly fine without a mark. I don't recommend doing that on purpose, but I'm happy the rims were strong enough to make it through. Our route had us on some chip-seal roads. Again the wheels performed well. I didn't feel the little bumps any more than usual although the wheels do feel stiffer than a standard 32-spoke box rimmed wheel. That stiffness came in handy when responding to accelerations in the group. I found the wheels very responsive and easy to get up to speed. On the descents, the wheels were confidence inspiring. Braking (with the correct brake pads) was excellent. I grabbed a handful once or twice and the braking was strong and predictable.

Perhaps the best part of the review is that by the end of the ride, I wasn't thinking about the wheels anymore. I was just enjoying my ride.

*August 3rd, 2009 update: Three months and 1500 kilometers later, the wheels are still going strong.

Bike Training with a Power Meter

2009-04-22T09:29:00.000-07:00

Let me start by saying that this blog post will not be overly complicated. It has been my experience that many athletes are confused by the concept of training with a power meter.

Why a Power Meter?

Most every athlete who follows a program or has a coach has periodization in their schedule; short workouts, long workouts, faster workouts, slower workouts, strength workouts, et cetera are all part of the plan. To accomplish this, an athlete needs some measure of defining their exertion level. The more common methods are perceived exertion, speed/pace and heart rate. These methods are all reasonable indicators of exertion but are somewhat inexact. Perceived exertion can be influenced by fatigue and emotions, speed/pace can be influenced by weather and terrain. Heart rate is fairly accurate, but can be influenced by fatigue and stress. Heart rate monitors accurately portray your current heart rate but unfortunately, there is a lag of 30 seconds or so for your heart rate to react to a change in exertion level.

This is where a power meter on a bike comes in. The feedback is immediate. When you start pushing harder, the power numbers go up accordingly without the lag associated with heart rate training. Let’s say you set out to keep your heart rate in a certain zone on a rolling course. You hit your first hill and halfway up your heart rate jumps well above your desired range, so you slow down. You slow down, but because of the lag in heart rate, you’ve actually been working too hard for at least 20-40 seconds. Multiply this by many hills and you will find you are getting fatigued much more quickly than if you kept the effort even.

With a power meter, you are able to conduct some tests to determine power zones to train in. You will have a much better idea of how hard you are pushing so that you can even out the pace during your ride. Also, you will have a better understanding of how hard to push during strength, interval and speed workouts. Most new owners of power meters have a very eye-opening experience with how well-paced they actually ride and just how hard they are working.

For the time-trialist or triathlete, even pacing is the name of the game. For road racers, in addition to even pacing, the athlete now has a gauge of just how much power is required to stay with the pack and can train those outputs accordingly.

Which Power Meter?

There are several systems out there, the most common being SRM and PowerTap. SRM is a meter contained in a crankset and PowerTap is contained in a hub. If you only have one bike to train and race on, an SRM may work well. Personally, I prefer the PowerTap since you can have a wheel built with the hub and move it from bike to bike. Also, you can find a bike shop with a rental program to “try before you buy.” I don’t know of any shops doing that with SRM. Here in the Vancouver area, Speed Theory has a PowerTap rental program and they stock PowerTaps for purchase.

In the next installment on training with power, I’ll try to have pricing information and some more detail on power-based training.

0 Avenue

2009-04-19T19:13:00.000-07:00

I've uploaded another "regular" ride I get asked about. This one is a 90km return from the "Pink Hotel" out into Abbotsford and back.

Garmin map of route is HERE

Pacific Inn is the name of the hotel, which is at 1160 King George Highway, White Rock/Surrey, BC. To get there, take Highway 99 toward the US border. Exit right at 8 Avenue and right again on King George Hwy. The hotel is hard to miss. I've never had problems leaving a car there at the far south end of the lot, but it is private property.

It is quite easy to add on to this route to make it longer.

Penticton Training Camp

2009-04-10T21:05:00.000-07:00

Breaking Your Bad Running Habits

2009-04-03T13:20:00.000-07:00

From Runner's World

"Running makes us fit, not invincible. When we neglect our bodies' basic needs, we can't go as far" "Breaking your bad habits with these easy fixes will make you a better runner, not to mention a happier, healthier person."

Full article at runnersworld.com

The New "Candid" Head Shot

2009-03-30T10:40:00.000-07:00

To borrow from the liner notes from the Barenaked Ladies' "Gordon" album, where they posed "to show their relaxed, serious side. Coincidence? No. calculated image construction."

Head Running Coach for Steveston Athletic Association

2009-03-27T14:42:00.000-07:00

I am pleased to announce that Steveston Athletic Association has retained my services as Head Running Coach for the club. I will be coordinating the running training sessions and the overall training plan as the club builds towards the various races during the year.

I'm looking forward to bringing my technical expertise to the run session planning. Those who attend my club indoor cycling classes can look forward to the same enthusiasm, knowledge and fun brought to the running sessions.

The press release:

"Some background on Calvin:
Calvin Gehlen is owner and certified coach at Finish Line Coaching, Ltd. He designs personal running, cycling and triathlon programs for individuals as well as programs for local clubs. His fitness education has been through Douglas College where he studied CFES Fitness Knowledge and NCCP Level One Cycling Theory. He has also added Human Kinetics' Exercise Nutrition education to his repertoire. Calvin has completed the new NCCP Community Coach course for triathlon and is in the process of completing the NCCP Competition courses for both triathlon and cycling as well as Human Kinetics' Advanced Exercise Nutrition.

Calvin has had the pleasure of being a cycling coach with Steveston Athletic Association for two years. He was the Run Director for a large triathlon club, designing and implementing their entire run program. He has also recently organized and led a running skills clinic, leading some of the top runners in the city. Running has been a passion since elementary school for Calvin, when he had his first chance to be on the track team. For you speedsters out there, Calvin has qualified for the Boston Marathon and has run several sub-40 10Ks, so he has the personal experience with getting quicker to help you reach your goals.

Most of all, Calvin believes running and fitness should be fun. If you aren't having fun, you won't stick with a training program in the long run (pun intended)."

The Richmond Loop

2009-03-22T20:30:00.001-07:00

I've uploaded some Garmin data that shows the "Richmond Loop" that many people ride. I'm sure there are many variations, but this is the standard as I've come to know it.

The Value of Training Partners

2009-03-16T10:24:00.000-07:00

I love to get out there and train. Often, I go out on my own and I really do enjoy the time with my own thoughts. There are times, though, when training with a group or with a friend or loved one is beneficial.

If you have a dog that likes to run, you probably already see the benefit for both you and your dog. I don't own a dog, but when one of my friends brings a dog along for a run, I am instantly in a far better mood. Dogs are hilarious and very affectionate. I tend to forget about any fatigue while running with our four-legged friends.

On long rides and runs, a good training partner can help pass the miles. I encourage you to find people who are about your speed though. Spending a long session trying to keep up is no fun. Word to the wise: Keep the pace comfortable for everyone. If someone in the group is lagging behind, slow down for their sake. If you go out with a group that has you constantly slowing down for others or the group constantly slows for you, probably best to find more suitable training partners, at least for key workouts.

The above rule also applies to training with spouses, family members or friends who aren't in your speed zone. For goodness sake, go their speed and do not complain. This is about good times together, not kicking their butts. Let them set the pace and enjoy their company. They already have to put up with our stories of personal greatness.

On that note, when it comes to tempo or speed work, nothing beats getting out there with other like-minded people. That faster person will push you to keep your own pace up. Inevitably, there will be someone very close in speed to you. Both of you benefit from working off each other.

Lastly, training partners are about energy, be it emotional, mental or physical. You don't have to run with that person who is always talking about negative things or subjects that are off-limits for you. However, when you find that person whose company fits in with your plans, chances are they appreciate you as much as you appreciate them.

11 Tips for Triathlon Success from a Navy SEAL

2009-03-02T07:48:00.000-08:00

Excerpt from an article on Active.com:

"Training to be a Navy SEAL is far more challenging than training for an Ironman. Given his experience as a SEAL, and his recent Ironman success, I asked Keith to give triathletes some tips for success. Here is what he said:

1. Eliminate self-limiting thoughts. More often than not, people have preconceived notions about what is possible for them to achieve. They sell themselves short. Abolish thoughts that hold you back from achieving your true potential.

2. Optimize your skills. Everyone begins at a different place and each of us are dealt a different set of genetic cards. Use that to your advantage and optimize your assets.

3. Be willing to spend the effort and energy to be successful. Anyone can succeed if they are willing to work at it. Too many people want to reap rewards without the sacrifice that is necessary to achieve any goal.

4. Enjoy the journey. If you can enjoy the pursuit of excellence, you've got it made. Aiming to enjoy only the end result makes it impossible to endure the necessary sacrifices to achieve any goal really worth having.

5. Be a student. The more you understand about what it is you're trying to do and how to do it, the easier it is to be successful. Be a student of your passion.

6. Persevere. There are many things that can get in the way of successfully achieving any goal. You have to be willing to figure out how to get over, under, around or through those obstacles. Keep trying.

7. Develop mental toughness. It is not the physical challenges that keep men from successfully surviving the SEAL training, it is mentally giving up. You need to start believing that you can do it, you can be successful. Others have been successful before you, you can do it too.

8. Be prepared to suffer. When you are training for an event as large as a 140.6-mile triathlon, it is a long haul. There is going to be bad weather, aching body parts and times when you are just plain tired. Know that some stress, followed by rest, will make you stronger physically and mentally.

9. Take strength from others. This tip is particularly valuable for race day. Right when you are thinking things are really bad for you, look around. You'll see that others are suffering too. Knowing you're not the only one and that other people will suffer generates energy, if you're willing to accept it.

10. You must want success. Doing something that is difficult requires that you want to be successful with every fiber of your core. The intense desire to succeed helps you overcome obstacles that crush other people.

11. Avoid over-training. It is easy for highly motivated people to over-train. Achievers are often rewarded for doing more and working harder. While you must work hard and do the prescribed work, you must also rest in order to reap the benefits.

You may not be capable of becoming a Navy SEAL, but I'm willing to bet you are capable of successfully becoming a triathlete. Some of you are capable of being quite competitive in the sport; perhaps one of the top in your area, the state, the nation or perhaps the world."

Complete article here: 11 Tips for Triathlon Success from a Navy SEAL

Why You Need a Physiotherapist

2009-02-26T12:17:00.000-08:00

Unless you have been very fortunate, your body has rebelled against your athletic endeavors. When this happens, you will often hear me talk about visiting a good physiotherapist to get checked out.

They are the experts and can make athletics more enjoyable by helping you build a strong foundation or by addressing problem areas.

Wendy, Nadine and Nadine at Form Physiotherapy have been my go-to team for several years now. They have graciously provided the following list of reasons to visit a physiotherapist:

Starting a New Exercise Program?
Picking a New Activity Goal?

4 Reasons to Have a Physiotherapy Assessment
1. You are post natal and want to return to your fitness plan. Find out how stable you body is and how ready you are to return to a pre-pregnancy fitness regime; most importantly be certain you know how to selectively contract the muscles that make up the “inner unit” of your core.

2. You are an ‘aging’ athlete: find out how muscle length, muscle mass, balance, and function can be improved/maintained/maximized given your past history and current fitness levels.

3. You are making substantial changes in your fitness plan or goals, an assessment can help provide some guidelines to help you enjoy the process injury-free.

4. If you have always been ‘hand-cuffed’ by pesky overuse injuries that have marred previous fitness/goal attempts. Ignoring symptoms in the early days of a fitness program can cause goals to be aborted/altered excessively, later on.

A full assessment, treatment plan and home exercise regime can be offered in a 60 minute appointment. In order to book this online, simply make two consecutive 30 minute appointments, for example: 10:00 and 10:30. Please visit our website at www.formphysiotherapy.com to book an appointment or to learn more about our practise.

First Half Marathon

2009-02-19T15:53:00.001-08:00

The Telephone Booth

2009-02-18T09:15:00.000-08:00

So, you call yourself a triathlete. Why? Because you swim bike and run? There’s more! In this article, I’m going to give you a few pointers on being more than a triathlete. In fact, I’m going to show you how to be Superman (or Superwoman if you prefer). You see, in the beginning, we are just a bunch of Clark Kents. What does Clark need to become Superman? That’s right, a phone booth.

I’d like you all to become acquainted with your own personal phone booth called transition. Specifically, we’ll be looking first at T1 and then at T2.

First, a note on how to move quickly. You want to move in an efficient manner, more so than in a hurried manner. Knowing what you plan to do ahead of time and being organized will allow you to have confidence in your transitions. Preparation = Confidence. Confidence = Efficiency. Efficiency = Speed.

It seems to me that the theme of the swim-to-bike transition at most triathlons is “Where the heck am I?” You see people doing full stops and looking around as they exit the water. This is not the makings of a fast transition. My take on this is that you have just been horizontal for a significant amount of time, with blood pumping to your arms which are doing most of the work. Suddenly, you are vertical, with blood trying to get to your legs since you are up on them. Also, your system is trying to thermo-regulate after being in a different environment. Add to this that you have been turning yourself from side to side and you may feel a little dizzy or out of sorts.

T1 starts before the exit. Don’t blast toward shore, but rather keep the pace steady. Swim until you are touching the bottom with your hands. Just before you stand, pull the neck of your wetsuit open a bit at the front and let in some water. Then as you stand and run those last steps out of the water, you can unzip your suit and the extra water will aid in pulling off the suit. Lift your feet out of the water rather than dragging them through as you exit the water. Make your way efficiently to the wetsuit strippers or to transition. You can easily have the top of your wetsuit off while moving toward transition. It may be faster to pull the bottom off at your bike and skip the wetsuit strippers. Your choice. You don’t need to run unless it is safe to do so. Fast walking is good too, but keep moving.

Keep T1 as simple as possible. Wetsuit off, helmet on, sunglasses on, un-rack bike. Move efficiently out of transition.

A note on footwear. Socks on the bike are personal preference as are shoes-on-the-bike or shoes-on-your-feet. For socks, roll them up so that they are easy to pull on. For shoes-on-the-bike, only if you have practiced in training. It is a good idea to use elastic bands to hold the shoes horizontal on the crankarms if you plan on going that route. Again practice this in training.

On to T2

It is with great fondness that I recall my first attempt at running off the bike in my first duathlon. I’m quite sure I made every mistake imaginable. I had never tried it in practice. I tried to run as fast as I could right away and I nearly fell over as I started to see moiré patterns in front of my eyes from lack of oxygen. Then I slowed down and suffered with legs of concrete for most of the run. Sounds fun, doesn’t it?

My first pointer is to practice. The best way to get used to the feeling of running after biking is to try it a few times. The simple act of having done something before makes it easier to repeat in a race situation. Athletes I coach will see these workouts in their schedule. That’s right – BRICK workouts. Bike/Run/ICK.

Next is stretching. The run should start in your mind while you are still riding. Don’t leave everything you have on the bike course. Notch back the effort a little so you don’t arrive completely beat for the run. Within the last kilometer of the bike leg, get out of your saddle and stretch out your hip flexors. An easy way to do this is to stand with one leg at the bottom of the pedal stroke and the other at the top and move your pelvis forward. Switch legs and repeat. This will help prevent some discomfort when you get off your bike and try to run.

When you do get off your bike, be quick and efficient in transition, but don’t rush. There’s a big difference between fumbling around with your shoes and clothes in a mad rush versus quickly and methodically making the change. Practice this as well during your BRICK sessions. You can also try leaving the shoes on the pedals and doing the “speeding bullet” transition. Remember to practice this before doing it in a race.

I like to have my hat and anything else I want for the run all wrapped up. I just start the run with this in my hand and organize it while I’m running.

As you begin to run, your brain has been accustomed to going bike speed and will attempt to imitate this speed while running. Now unless you are an exceptionally fast runner, it is unlikely this will work out well. Force yourself to run comfortably even if it feels slow. You are moving faster than you think.

Each person will adapt at his or her own rate, but very shortly, your legs will feel less weird and the blood in your body will have redistributed itself to where it is needed. You’ll be running happily, red cape flowing in the wind.

Try these suggestions out in practice and let me know if you have any questions (or tips) that are specific to you.

Preparation = Confidence. Confidence = Efficiency. Efficiency = Speed.

Coming Soon to a Race Course Near You

2009-02-10T19:51:00.001-08:00

ETA: Early March 2009

It Ain't Over 'til it's Over

2009-02-07T20:20:00.000-08:00

Ben Hsu - Ride to Conquer Cancer

2009-01-30T14:57:00.000-08:00

My friend, Ben Hsu, is riding from Vancouver to Seattle to help fight cancer. Donate if you can here:Ben Hsu - Ride to Conquer Cancer

Wasted Training

2009-01-24T10:15:00.000-08:00

Why do we train?
To gain physical and mental benefits.
To get stronger.
To get faster.

All this requires something called “progressive overload.” Simply put, we slowly introduce more volume and intensity so that our muscles will respond by getting stronger and more accustomed to our efforts. Then we repeat the cycle, hoping to coax more out of our bodies.

As endurance athletes, the volume of training can get quite significant. Our competitive nature has us bumping up the intensity fairly regularly as well. All this can end with us feeling “wasted.” Since we are often more fit than our average couch potato friends, it is tempting to think we are somehow super-human. I have news…we are not!

The fact that we often lose sight of is that exercise breaks muscle fibres down so that they can be rebuilt to deal with the extra demand we are placing them under. That rebuilding takes place after the exercise is finished. This time should be treated as top priority if we want to realize the gains we’ve worked so hard for. There are three areas I think are important to concentrate on here so that training is not “wasted”:

Rest – Sleep and time away from training need to be a priority. Be honest with yourself and your sleep needs. If you are constantly tired, try to find a way to schedule more rest. You may find you need even more sleep as the volume and intensity increase.

Nutrition – Stay hydrated. We’ve all been guilty of going for coffee when we should be drinking water, juice or sports drink after a workout. The same goes for nutrition. Find out your recommended intake from a nutritionist or knowledgeable coach. In a nutshell, endurance athletes need more carbohydrates than sedentary people, among other nutritional considerations. Try to find quality food that is less processed wherever possible. Start with Canada’s Food Guide (see link on the right).

Self-help – If you are able to, get massage for those sore muscles. There are also self-therapy ideas you can try. Elevating your legs after a bike ride or run. Wearing compression socks after long runs. Ten minutes in a cold water bathtub after a run. These can all help speed recovery and have you feeling ready for your next workout.

I’d like to leave you with a challenge: Get a logbook and each day, rate your rest, nutrition and self-help on a scale of 1 to 5 (5 being best). A little awareness will help develop good habits of taking care of yourself.

Orbea Ordu Review

2009-01-24T10:05:00.000-08:00

The first thing that attracted me to the Ordu is the way it looks. It looks like a fighter plane... like the kind that’s invisible to radar. Intrigued, I took a closer look. The lines were like nothing I’d ever seen and clearly it wasn’t just for looks. The headtube is shaped to slice through the wind, as are the downtube, bottom bracket area and the stays. Horizontal rear dropouts allowed me to tuck my wheel for further aerodynamic advantage. Wind tunnel tests prove that this frame is an aerodynamic marvel.

On to the ride. I’ve ridden my fair share of triathlon bikes. Usually I find them twitchier than road bikes and a bit of a chore to ride, a trade I thought I had to make to get in a good aero position. Not this time. My first moment on the bike, I couldn’t believe the stability. It was easy to ride and immediately comfortable. No fighting of the steering, this thing just goes straight and does so quickly. I’m not the smallest rider out there, so to get any speed, I have to put more power to the wheel. A flexy frame will not do. The Ordu came through here as well. You step on it and it seems to instantly propel you forward. No noticeable flex, no ghost shifts, just good new-fashioned power transfer.

Through some engineering genius, all this stiffness is put where it should be. I rode it all day and it was extremely comfortable. I have heard the hype about so many bikes being “stiff, but compliant” but the Ordu really delivers.
Easy to fit, comfortable to ride and as fast as you want it to be...that’s the Ordu.

If I’m not moving as fast as I want to be, this bike will not be the limiting factor.

2009-01-22T21:48:00.000-08:00

You'll often hear me refer to running and cycling cadence. If you like to workout with music, you may benefit from a website called Podrunner. In the archives there, you will find several different "beats per minute" so you can work out at whatever pace you wish.

Colliding Worlds

2009-01-20T08:42:00.000-08:00

I think there was a Seinfeld episode on this once. We all have our hobbies and vocations and usually the people we rub shoulders with in each of these are separate. Then, every once in awhile, you meet someone from your hobby group at work and it is then that your worlds collide. This once seemed traumatic to me. Do I want my friends to see the "work" me? Do I want my coworkers to see the "athlete" me? At some point I decided I didn't care. I enjoy my life immensely, so I don't mind if my worlds collide a bit. With that in mind, I've updated the links to my other sites. Click at your peril, since you are about to discover that this triathlon coach is a birdwatching scooter riding tree hugger who has his own view of the world (as it should be).

Running Drills

2009-01-16T11:42:00.000-08:00

10 Ways To Recover Quickly After Exercise

2009-01-14T13:28:00.000-08:00

From About.com

Recovery after exercise is essential to muscle and tissue repair and strength building. This is even more critical after a heavy weight training session. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building. For weight training routines, never work the same muscles groups two days in a row. ...more

Head Games

2009-01-10T22:40:00.000-08:00

When preparing for an event, there is no replacement for the physical preparation in the preceding months. You do the best you can in this time to be prepared. Sure, you miss the odd workout for one reason or another, but generally speaking, the work is done and you are ready.

So why is it that in the days immediately before the event, doubts about our fitness and ability begin to show themselves? It’s called “fear of failure”. We’ve spent so much energy in gearing up that we now are afraid it might all fall apart and we will either not finish or be much slower than expected. Enter the Head Games.

Head Game #1 – Use imagery. I know, this sounds kind of flaky to some of you but trust me it works. In the days before the race, imagine the finish line and how elated you are as you cross it. See an image of yourself running comfortable and strong. It is helpful to form this image on a training run when you are feeling strong. Soak up that feeling so you can bring it back to your mind when you need it. During the race, when you’re hurting or doubting yourself, bring back those mental images.

Head Game #2 – Talk to yourself (Try not to answer yourself or they may lock you up). Self-talk is a great way to get yourself in a positive vibe. “I WILL finish”, I AM strong”; whatever works for you. I recall someone once told me to repeat “breathe in strength; breathe out fear”. I thought it sounded stupid, but it made me laugh enough to get me thinking positive thoughts anyway.

Head Game #3 – The Grim Reaper. This game is especially fun. The rules are that anyone who passes you is inconsequential. Anyone you pass is considered another head for the Grim Reaper (that’s you). Count heads as you pass people since it makes you feel so fast each time you do.

Head Game #4 – Smiley Gloves. As seen in the photo above, I sometimes race with a pair of gloves that have a smiley face on the back of the hand. When I feel lousy, I look at them and force myself to smile or say something nice to a volunteer or someone who is cheering. You can use anything you like to remind you to “get happy”, a ribbon, a hat, whatever. If you fake a smile or say something kind, it’s hard not to feel a little better.

You can even try a combo of the Head Games. For instance, use #2 and #3 and repeat, “I am the Grim Reaper” as you pass people. Try not to let anyone hear you.

Training Diary

2009-01-05T11:20:00.000-08:00

I found this on Active.com and I think it's good advice:
10 Reasons to Keep a Training Diary

How You are Supposed to Swim

2009-01-01T23:09:00.001-08:00

Stupid Roller Tricks

2009-01-01T21:51:00.000-08:00

Footsteps

2009-01-01T21:32:00.001-08:00

Running at its most rudimentary level is pretty simple; put one foot in front of the other, repeat. You don’t need a lot of extra equipment like you do on the bike and you don’t have to wait to breathe like you do in the water.

Painting at its most rudimentary level is pretty simple. You get a brush and some paint; Dip, apply, repeat. Ah, but there’s a difference between throwing a gallon of Benjamin-Moore on the garage walls and creating art.

The same goes for running. The purpose of this article is to look beyond the simple footsteps that go into running and look at running more efficiently, preventing injury and extending your running career.

The run portion of triathlon is at least five kilometers, up to marathon distance, so we are talking about a substantial number of footsteps. It is generally considered favorable to have 180 foot strikes per minute while running longer distances (90 per foot). This will vary from person to person and often requires a conscious change in stride length, but that’s another subject. Assuming 180 foot strikes per minute, a person running five kilometers in 30 minutes will take 5400 steps. A person running a 4 ½ half hour marathon would take 48600 steps. Consider the force of the weight of our body and our momentum and it’s not a wonder that running takes its toll on our bodies.

A great place to start is by running with a “quiet” body. A nice smooth, even stride gets the job done more efficiently than a bouncing or overly long stride. A good time to work on this is during a track workout. The terrain is flat and predictable. Here you can also work on keeping your posture upright with a slight forward tilt. Several other parts of your running form can be honed while enjoying the benefits of a good interval session.

Now that we’re all running efficiently, the next step is to add a longer run to the mix, especially if you are planning on racing Olympic distance and longer. These long runs will amount to between 10000 and 40000 steps depending how far you go. It pays to be aware of where you take those steps. The softer the landing, the better. This can often be difficult while running in the city, but I know several seasoned runners who will choose the grass beside a sidewalk (when it’s flat), even if it’s only for a few steps, to lessen the cumulative impact. Trail running is also popular for similar reasons. Shoes should also be replaced regularly, so that you’re getting the cushioning you need. The lifespan of your running shoe will vary depending upon your running style and the particular shoe, but 600 kilometers is a ballpark figure.

So before the next time you put one foot in front of the other, replace those worn out shoes, plan to come out to track, a pace run, a trail run or a long run and think about running well for years to come. Oh, and try not to run into anything while you’re counting foot strikes.

Fitness and a Balanced Lifestyle

2009-01-01T21:30:00.001-08:00

There are numerous reasons why someone would choose to be more active. For some it is to lose some weight. Others may have friends who are into a sport like running and they’d like to give it a try. Whatever your reason for getting started, I want to talk about ways to keep at it and keep improving.

As a kid, I loved to run. For me, it was all about the competition. During gym class when we had to run outdoors, I would try to be the fastest. I didn’t often succeed, but I sure tried hard. This continued until high school where my circle of friends informed me that athletics weren’t very cool. If I wanted to be cool, I should smoke cigarettes and drive a cool car, so I did. I thought I was the Fonz or James Dean or something. I even had the black leather jacket. Once school was done and I entered the working world, I worked in the restaurant industry. Long hours, lots of cigarettes and now the addition of rich food and world-class wine. For a few years, I enjoyed what I thought was the good life.

It was during this time that I began to notice more of my friends and relatives developing heart disease, diabetes and a host of other ailments, many caused by “the good life”. It became very clear to me that if I didn’t change my lifestyle, I would be heading down this same path. So about fifteen years ago, I started making changes. I cut back on the rich food and alcohol. I stopped smoking. I started running.

Have I faithfully exercised every week since then? No. Have I eaten perfect meals every day? Of course not, but what I’ve managed to do through the advice of others and a lot of trial and error is gain a balanced lifestyle.

So what is a balanced lifestyle? Well it starts with a step in the right direction. You all have taken that step by signing up to train for a goal event. For that, you all deserve credit. What comes next is crucial in achieving balance.

It starts with something I call A.S.A.P. Appointments, Small Steps, Appreciation and People.

Appointments – Some people employ a personal trainer or coach, because they know the trainer is expecting them to show up on certain days at certain times. The trainer designs an appropriate program for them, but beyond that, they know someone is checking up on them. My wife, when she first began her running career, hired a personal trainer. She admits to being a naturally lazy person when it comes to exercise. So she hired a personal trainer and met with him twice a week. She knew he would expect her to be there and to have done her homework. In time, she was into a routine and didn’t feel she needed a trainer. She had developed new habits that she was able to stick with. You could accomplish a similar effect by promising to meet a friend or co-worker for a run on a certain day every week. They are expecting you and you are expecting them. That’s an appointment worth making.

Small steps – Once I tried abruptly switching to nothing but undressed chicken breast, unbuttered vegetables and brown rice. I wanted to eat perfect meals. It lasted about three days. Then I tried an approach that has actually worked. I took small steps with my diet. I printed a copy of the food guide for Canada. I started with eating a couple pieces of fruit a day. Once I was used to that, I increased a serving of something I should be eating and decreased something I shouldn’t be eating. I changed slowly over a few weeks. I allow myself occasional treats. I enjoy food and I try to eat well eighty percent of the time. I’m still making minor modifications all the time, but the bottom line is, I’m balancing my food lifestyle, not dieting. The same goes for how far and how fast you run. I lined up for my first Ironman triathlon in 2002 having trained appropriately and feeling ready for the distance. For those who don’t know, Ironman is a 4-kilometer swim, followed by a 180-kilometer bike and then a full marathon. I met someone before the race who had never done an Ironman. He hadn’t even done a triathlon before. He said he hadn’t trained all that much, but he was signed up and was going to “give it a shot”. I only hope he actually knew how to swim. He would be a good example of too large a leap. So remember, small steps.

Appreciation – Running is an enjoyable thing to do if you let yourself enjoy it. Several years ago, a friend of mine, worried that I was working too hard, told me I should “stop and smell the coffee”. I think she meant roses, but I actually like coffee too so what the heck. Her point is a good one. We live in a beautiful city with countless scenic running routes. Enjoy them all. Plan coffee shop runs with your friends where you end up at a café for a post-run treat. Stop in the middle of a run to look at the scenery. We always seem to stop only when we are near a bathroom. Next time, stop in the middle of the Lion’s Gate Bridge for two minutes (don’t do this in your car). It’s a gorgeous view. Appreciate it.

People – Surround yourself with people of like mind. Is there someone at work who also runs? Seek them out and maybe you two can run together. Socialize with people who are also athletes. Encourage your family to stay fit. Join a running club. Find out about what group runs your local running store offers. These are all ways to surround yourself with people who will encourage you and inspire you to stick with a healthy lifestyle. These same people will congratulate you and share in your joy as you accomplish all your fitness goals.

So live a balanced lifestyle. You need to do this ASAP.

Hills on a Bike

2009-01-01T21:20:00.000-08:00

There are three factors I like to consider when climbing: Position, gearing and pacing. There are other factors to consider, but for the sake of simplicity, these three are a good place to start.

Position

Start with good bike fit. Is the saddle at the correct height, such that your hips don’t rock? A ballpark check is while holding yourself against a wall while on your bike, put your heels on the pedals and pedal backward. You want to just lose contact at the bottom of the pedal stroke without dropping your hips. Is the saddle setback correct? With crankarms at 3 o’clock and 9 o’clock, a plumb line from the front of your front knee should intersect your pedal spindle. These are ballparks for a road position. Each individual may vary and there are other disciplines such as time trial and triathlon that would have a different position. A professional bike fit is really the best place to start.

Gearing

It is considered optimum to have a cadence of 90-95rpm over the course of a ride. For hills, this will drop, but it is important to limit the amount with correct gearing. Most bikes come with a 39-tooth as the smallest ring up front and a 23-tooth as the biggest on the back. This may be suitable for you, but if you try these gears on your chosen hill and your cadence is below 50, it’s time to consider alternatives. For some, changing to a cassette with a 25 or 27 will do the trick. You could also opt for a compact crankset, which will have a 34 as the smallest ring. You may even do both. There are also road triple cranksets available to give even easier gears. It’s best to try training on hills first since there is some expense to making these changes.

Pacing

This is the part that most people get wrong. It seems in our nature to want to conquer hills as aggressively as possible. The quickest way up over the long haul is to go slow and steady. For hill repeats, I’d suggest going very slowly for the first repeat. Feel as if you could carry on a conversation. Let subsequent repeats feel only slightly harder each time. Learning to climb easily will make hills not seem so bad. As you get stronger, you can add harder repeats to the mix. I like climbing alone. Having others with me can make pacing difficult since there is a tendency to try to keep up with that person in front. Ride at YOUR pace. For longer climbs, the pace should also start out easy. Let it feel almost too easy. Then it’s all about rhythm. If you climb at the correct pace, your breathing and pedal strokes will become rhythmic and the long hill won’t feel so insurmountable.