The cycling clinic today was set up by my company's cycling team as an MS150 preparation activity. It seems that Chris Carmichael was going to be in town anyways for an MS150 event tomorrow and his assistant's husband works for my company, which resulted in a lucky 25 of us shelling over a pretty penny for some expert coaching today.
So what did I learn?
I learned how to carve a turn. Going around corners fast on the bike is a skill I lack. He showed us how to do it. First of all, never brake in the turn, brake before the turn. Set up the turn by going as far outside as possible. Keep your body perpendicular, do not lean into the turn (a mistake I've been making). Keep the leg on the turn side at the 12 o'clock position, unweight it and lean the bike (not your body)down into the turn. Put all your weight on the outside leg in the six o'clock position. Now I just have to practice it.
I learned how to climb without killing oneself. Actually the method is the same as for running. Try to keep the same effort going up the hill by downshifting, do not under any circumstances allow yourself to go above lactate threshold if you are on a long ride with more hills ahead. Don't worry about speed. Don't worry about all the people passing you, gassing themselves, when they hit hill number 6, they will be toast and you will be fine. Also hold the handlebars in the middle and keep your chest open. We did climbing repeats and spent a lot of time all day going up and down hills. We learned how best to descend, one should go down on the drop bars for maximum stability in the descend and grip the crossbar with your knees as needed for even more stability.
I learned how to ride in a rolling paceline. That is one where the person at the front is continuously coming off and going to the back. The group looks like a tanks tread going around and around.
I learned how to ride side by side and bump shoulders and elbows with my neighbor without panic or loss of control. Indeed I was paired up with Mr Carmichael on this exercise.
We also worked on general paceline skills, most of which I already had. We talked about nutrition, which is actually very similar to endurance running nutrition. He recommends two full water bottles every hour on an endurance ride. Not to mention 30 to 60mg carbohydrates every hour. I think I never take on enough in my runs or rides over 2 hours.
Lot's of hills by Fayetteville TX, by the way. I certainly was worn out at the end of the day. Rode 60 miles at an average 15.6mph through all the drills and hills, avg HR 141.
After working those hills, I did decide I was an idiot for signing up for the Colorado mountains ride in July. But then again I went over my lactate threshold way too often today, so I was not the brightest pupil.
My conclusion from reading his book and participating in this clinic is that the Carmichael Training System is excellent for endurance training.
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3 comments:
Sounds way cool!
I am riding with some Bay Area Multisport people tomorrow morning at 7:30, leaving from Clear Lake HS. Then again, maybe you want to rest... :)
That reminds me of an MS150 I did one year that went from Missouri, through Oklahoma and ended up in Kansas. I don't remember where we were, but it was a very steep downhill (think Ozark mountains) and at the bottom of the hill was a 90 degree turn to your right.
I saw all these people ahead of me crashing at the bottom of the hill as they attempted to navigate the turn and wondering if I was going to live to tell about it!
I've never done a rolling paceline but that actually sounds like a lot of fun! I'm adept at drafting.
wow what a great opportunity.
"I learned how to ride side by side and bump shoulders and elbows with my neighbor without panic or loss of control."
I cannot do this. At all. I freak.
I have never ridden in a pace line, but would like to learn how.
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