odlincyclecoaching

Marginal Gains For The Everyday Cyclist

Thu, 18 Apr 2024 02:31:38 GMT

Marginal Gains For The Everyday Cyclist

The Best Core Exercises to do After a Trainer Workout

Sun, 14 Apr 2024 21:39:34 GMT

Winter is a great time to get back into a routine with your core work. Here are 6 simple and effective exercises you can do right after an indoor ride.

Having a strong core is essential to going faster on the bike; you can make your legs as strong as you like, but if you can’t maintain stability in your torso to apply force to the pedals, are you really going as fast as you can?

The 5 Factors For Improving Cycling Power, and How to Address Them With Strength Training

Sun, 17 Mar 2024 23:53:33 GMT

While sport-specific strength training is an important part of any cyclist’s routine, for real increased power output you need to think big picture about the role of strength training in your training. Here’s an overview of how to do this correctly for maximum results.

Over the last five years in particular, we’ve seen much progress made into endurance athletes and their coaches using strength training to help boost endurance performance. But why does it work, and what are the major factors in contributing to an athlete’s improved abilities?

Mathew Hayman Career Analysis Part Two: The Making of a Classics Rider

Sun, 17 Mar 2024 23:37:45 GMT

What does it take to become a one-day specialist? We looked at a career's worth of data from professional cyclist Mathew Hayman to find out.

In part one of this short series, we are very fortunate to have Mathew Hayman’s insights into how he approached the classics throughout his career to become a one-day specialist. We also have a wealth of information from many years of his Training Peaks data, along with the perspective of his coach, Kevin Poulton, during the final four years of his career.

What to Consider When Finding Your Ideal Cycling Cadence

Tue, 12 Mar 2024 03:12:04 GMT

A higher cycling cadence will optimize power output while minimizing neuromuscular fatigue—but is is right for your goals, physiology and style of riding?

A lot has changed in the world of professional cycling in the last 30 years, from faster bikes and new technology, to smarter training and better nutrition.

How Pro Cyclists Balance Strength and Mobility

Mon, 11 Mar 2024 00:59:08 GMT

Wondering how you can fit in more off-the-bike training into your plan? Here’s how the pros do it.

While there are no substitutes for long endurance miles and shorter, more gut-wrenching intervals, strength and mobility work can be the missing link that can take your performance to the next level.

Winter Training: LSD or HIIT?

Mon, 11 Mar 2024 00:33:32 GMT

Have you considered ditching those long, boring (often cold) base miles in favor of some quick and dirty intervals? You might want to think twice.

It seems like every day there’s a new article published on the efficacy of short, high-intensity interval training (HIIT), touting it as the only way to get fit this winter. While none of these articles or scientific studies are necessarily wrong, they have one major issue: the length of the study.

The Making of a Pro Tour Rider II: Matteo Jorgenson

Mon, 11 Mar 2024 00:07:30 GMT

See how Movistar's Matteo Jorgenson recovered from injury as a U23 to compete in a promising first Tour de l'Avenir.

The following is a recap of the 2019 season, as told by rider Matteo Jorgenson and his coach Nate Wilson.

5 Important Things to Consider for On-Bike Performance

Mon, 11 Mar 2024 00:01:10 GMT

Discover essential strategies to enhance cycling performance beyond traditional training methods with insights on comfort, pacing, race course analysis, nutrition, and aerodynamics for optimal results on the bike.

When we think about performing well in any cycling event, we usually focus on training: doing more kilometers or more hours. Yes, it is clear that performance is closely related to training volume in endurance sports. However, in addition to training a lot and training well, we must consider other factors that will also be very important when it comes to optimizing performance on the bike.

Fueling Strategy for Endurance Sports: Combining Glucose and Fructose

Sun, 10 Mar 2024 23:55:17 GMT

Falling flat in training and racing despite your fueling strategy? Combining glucose and fructose might be your new secret weapon.

Whether you’re a seasoned athlete or just starting, endurance sports demand a lot from your body. One key to improving performance, no matter your level, is understanding how your body utilizes energy sources, particularly carbohydrates. Here, we explore how your body processes carbs, why combining glucose and fructose can optimize energy utilization, and supplementation tips for endurance athletes.

Levi Bunting

Thu, 29 Feb 2024 21:06:20 GMT

Breaking Barriers, Pedalling Dreams

The Athletes Goals and Aspirations

To learn how to ride a bike by overcoming the physical barriers Levi has from Hemiplegia. Levi also loves to be able to ride his bike fast and be able to ride with his mates!.

The training plan

Levi first had to become familiar with how a bicycle operates and moves. Then he had to learn how to get his body to work in synergy with a bicycle.
Become proficient at gliding/balancing on a bicycle without pedals.
Use a bicycle with trainer wheels to learn the motion of pedalling.
Ride supported on a bicycle without trainer wheels while pedalling.
And finally Levi is learning how to ride unsupported through his own pedalling.

The Result

Levi was unable to ride a bicycle at all when he first started cycle instruction (March ‘23). Very quickly Levi went through the steps of his training plan to become adept at cycling unsupported. Levi underwent a muscular-corrective surgical procedure in July which will further help him function biomechanically.

This surgery has meant Levi now has had to relearn how to pedal again with his left leg. However, using the skills he has learnt, Levi will soon be able to pedal, balance and ride his bicycle, not only unsupported and proficiently but with speed!

Levi has participated in the 2024 Weetbix Tryathlon for the first time. Even after crashing off his bike, he managed the swim, bike and run!

Paul – thanks for the coaching and dragging me up from C grade! I had confirmation that I will start this Sunday’s Benchmark race (round 4 – Tour of Selwyn – 2010)

Glenn Quantock | Builder, Woodsman, Landlord, Dad

Other Athletes

The Science of Breathwork for Cyclists: Better Performance & Mobility

Fri, 26 Jan 2024 02:49:19 GMT

Learn how proper breathing techniques — no, belly breathing is not proper — can enhance athletic performance and reduce stress or pain in the body.

Breathing — if you ain’t dead, you’re OK, right?

Well, not really.

Weight Loss for Endurance Athletes: Is It Worth the Risk?

Fri, 26 Jan 2024 02:44:26 GMT

Understand how weight loss affects endurance athletes and whether or not it will help your athlete reach a new personal best.

Long gone are the days of coaches advocating for athletes to be as light as possible. It’s now generally accepted that an “optimal race weight” depends both on the individual and the event.

How to Normalize Talking About Menstrual Health With Your Athletes

Fri, 26 Jan 2024 02:40:06 GMT

Confidently initiate a conversation about your athlete’s menstrual health and its impact on training.

As a coach, what does it mean to talk to your athletes about menstrual health? Is it having a chat about what the menstrual cycle is, discussing menstrual cycle symptoms, or just identifying the phase your athlete is currently experiencing?

3 Exercise Pairings for Faster, More Resilient Athletes

Fri, 26 Jan 2024 02:35:39 GMT

Prepare your athletes for their best performances with these three effective exercise pairings.

As more endurance athletes look to strength training, with performance improvement being their main goal, it becomes even more important that we, as coaches, better understand the types of strength training approaches we need to employ to get them there.

Is Your Athlete an Altitude Responder?

Fri, 26 Jan 2024 02:27:49 GMT

Some athletes may struggle when it comes to training at altitude. Use these tips to make the acclimatization process easier.

Altitude adaptation is a complex process influenced by a combination of genetic, physiological and environmental factors. Individual responses vary widely. The idea of “responders and nonresponders” is often brought up among athletes and their coaches opens up a number of questions. What makes an athlete likely to respond to altitude?

Speed v. Endurance: How to Maximize Your Athletes’ Strengths

Fri, 26 Jan 2024 02:23:19 GMT

Is your athlete speed or endurance dominant? Learn how to determine your athlete's maximal sprinting speed and tailor training that plays to their strengths.

A dynamic interplay between speed and endurance exists in events lasting one to 10 minutes. Typically, athletes participating in such events approach them with either a focus on speed or endurance, depending on preference and performance profile. Understanding where your athletes fall in the speed-endurance continuum can help you personalize training in a way that plays to your athlete’s strengths.

Zone 2 Biochemistry for Biomechanical Energy with Iñigo San Millán

Fri, 26 Jan 2024 02:14:51 GMT

Dr. San Millán shares how cancer research and the world's top athletes are revealing the optimal approach to training energy systems for endurance sports.

“I always say that you cannot understand imperfection if you don’t know perfection in the first place. So perfection is the lead athletes. They have the perfect metabolism, the perfect mitochondria, right? And yet the nutrition is really high in carbohydrates.

The Science of Sugars in Endurance Sports

Sun, 21 Jan 2024 23:24:59 GMT

Understand how the body breaks down carbs into sugars and explore the various types of sugars used in endurance sports

When looking through the sports nutrition aisle these days, it’s no wonder there are high levels of confusion about which products are best. While many athletes question the need for, benefits, and added cost of new solutions, most just want some relief from GI distress. In order to compare the different options and find the best solution, we need to dig into the science of sugars and their relationship with gut issues in endurance sports.

The Basis of RPE

Sun, 14 Jan 2024 20:09:01 GMT

Metrics from devices like power, heart rate and HRV are great, but rate of perceived exertion is a powerful tool - understand its origin and how to apply the scale properly.

Understanding and using either the Borg RPE or CR10 Scale provides powerful insights about your athlete’s training that will help you fine-tune future workouts that hit the sweet spot.

Lewis Ging

Wed, 11 Oct 2023 19:08:25 GMT

Young Talent

The Athletes Goals and Aspirations

To be (physically able) like his mates and do long rides with his family.

The training plan

Regularly commit to weekly rides with Paul one-on-one.
Accept and attempt skill challenges (e.g. riding down sets of stairs) and to progress skill level week to week.
Do long distance rides across town that feature challenges along the way.
Become more familiar with urban cycling (& its challenges) through riding varied and busier routes.
Try new equipment that accommodates Lewis’ physical disabilities and adolescent growth.

The Result

Lewis has come along a way from when he started cycle skills training with Paul (April ‘22). Initial sessions were done off road away from traffic, on the same bike he has now (September ‘23), but with skinny pedals and a very low seat height (without a dropper seat post).

Lewis’ transformation as a cyclist over the last year is somewhat incredible! Not only does he do more cycling than your average 15 year old boy, but he is regularly trying new routes across Christchurch city and new skill challenges.

Starting and stopping was a real challenge for Lewis, it still is but is made a lot easier through practice, increased strength and use of a dropper seat post.

Riding through tight spaces (across foot bridges, through gated park entrances) are a real challenge for Lewis but with increased muscular strength, coordination and practice, Lewis is able to ride in so many different areas and situations then he was a year ago.

Paul – thanks for the coaching and dragging me up from C grade! I had confirmation that I will start this Sunday’s Benchmark race (round 4 – Tour of Selwyn – 2010)

Glenn Quantock | Builder, Woodsman, Landlord, Dad

Other Athletes

The Biopsychosocial Edge: Coaching From a Human-First Perspective

Mon, 03 Jul 2023 04:53:20 GMT

Data will only get you so far as a coach — especially in the face of AI. Here’s why implementing a biopsychosocial approach to coaching can give you and your athletes a performance boost.

The boiling frog apologue suggests that if you place a frog in a pot of water and then heat the water gently up to boiling point, the frog will not hop out (despite having the opportunity to do so). Humans are similar. We rarely respond to slow changes in our environment, only prioritising action when there is an immediate threat.

Which Mental Toughness Groups Do Your Athletes Belong To?

Mon, 03 Jul 2023 04:41:33 GMT

More and more coaches are thinking about mental toughness when working with athletes, but do you really know how mentally tough they are?

I implemented a statistical technique that groups athletes who are most alike on the eight dimensions. This method essentially looks at the athlete’s score for all of the dimensions and then looks at another athlete’s scores for the dimensions and says “OK, you two have similar scores, let’s group you two together”. Then, it does that for all of the athletes in the study until all athletes have been assigned to a group. Once the statistical technique is finished doing its thing, each athlete ends up with a group number.

Queer Representation in Sports Matters

Mon, 03 Jul 2023 04:34:30 GMT

World-class triathlete Cody Beals shares his story and explains why representation in sports matters.

I wasn’t trying to make a statement, let alone the news, when I leapt into my partner’s arms after breaking the tape at IRONMAN Mont Tremblant. Our celebration was just the first of thousands of emotional finish-line moments that day, yet it garnered nearly as much attention as my breakthrough performance simply because we’re both men.

Tracking Psychological Health In TrainingPeaks

Mon, 03 Jul 2023 04:20:36 GMT

Athletes don’t just step into competition and deal with their mental health concerns afterward. Their mental health concerns will be present throughout their athletic experiences.

Our ability to effectively analyze an athlete’s physical performance outcome has never been as advanced as it is today. But assessing an individual’s psychological homeostasis regarding a healthy mental state in sports performance is a far more difficult task.

Athlete Tapering FAQs All Endurance Coaches Need to Know

Mon, 03 Jul 2023 04:09:59 GMT

Tapering is essential for all endurance athletes. We answer some of the most common questions about a taper that you will inevitably hear from your athletes.

Taper time is a stressful time for endurance athletes. After months of pushing their bodies to the limit, it can feel strange to pull back on the training load. Not only do athletes worry about losing fitness, but they also tend to overanalyze everything they do during the taper.

Prescribing Strength Training through an Injury

Mon, 03 Jul 2023 03:25:10 GMT

Total rest for an injury can create a nasty cycle of disuse and overuse. Here's how to functionally load two essential structures for better recovery.

When returning an individual to their sport, it’s essential to prescribe a cautious yet progressive strength training program.

3 Types of Resistance Training Sessions Endurance Athletes Need

Mon, 03 Jul 2023 03:11:15 GMT

Coaching clients to understand there is more to weight training than picking up and putting down heavy things can help improve success.

Resistance or weight training is often thought of as being a singular discipline. Still, when it comes to you coaching endurance athletes, there are actually three different outcomes you should work backward from when programming such sessions. This article will explore the methodology behind training for strength, power and muscular endurance.

Strength Training, Plyometrics & Running Economy

Mon, 03 Jul 2023 02:54:20 GMT

Intuitively speaking, improving running economy is usually assumed to be best done by running drills, but strength training & plyometrics can help too.

The SAID principle or Specific Adaptations to the Imposed Demands means that if we want to be a better runner, we should run. But when we look at this scenario, we need to delve a little bit deeper into other novel approaches, such as plyometric training to see if its inclusion can improve our performance. I mean, running itself is, in essence, a plyometric event.

Fostering Athlete Success Through Sports Psychology in 3 Race Phases

Mon, 03 Jul 2023 02:44:32 GMT

Race season is a time when athletes are looking to hit their targets. Here are some sports psychology tactics that can help set your athletes up for success.

When race season gets into full swing, much of your focus is likely on your clients’ physical preparation and programming. But as crucial as this is to help them hit their targets, set new PRs and obtain qualifying times for major marathons, their physiology will only take them so far. It’s also crucial that they’re psychologically ready to race, as the body follows where the mind leads it.

Is HRV Training the Best Approach for Athletes?

Mon, 03 Jul 2023 02:32:59 GMT

Heart rate variability can be a good indicator of when athletes are in danger of overtraining and can be used to help track patterns.

Thousands of recreational, age group and professional athletes have tried monitoring HRV, and many of those have found it useful to help them avoid non-functional overreaching and illness. Consistency in measurement is key, though, as HRV can be a “noisy” measure with unexplained fluctuations.

5 Useful Methods to Coach Athletes with Chronic Pain

Mon, 03 Jul 2023 02:25:31 GMT

Chronic pain is extremely hard to deal with and is even more so for athletes with big training aspirations.

As unfortunate as it is, injury and endurance sports tend to go hand in hand. This goes especially for athletes who have trained and raced for a long time, as the likelihood of incurring an injury increases the more your athletes stress their bodies.

Weight Loss for Endurance Athletes: Is It Worth the Risk?

Sun, 18 Jun 2023 22:49:48 GMT

Understand how weight loss affects endurance athletes and whether or not it will help your athlete reach a new personal best.

Long gone are the days of coaches advocating for athletes to be as light as possible. It’s now generally accepted that an “optimal race weight” depends both on the individual and the event.

Intermittent Fasting’s Effects On Endurance Results And Health

Sun, 21 May 2023 21:44:10 GMT

Fasted training can increase fat oxidation and affect energy metabolism, but its impact on athletic performance varies. Balancing fasting with performance goals is key for optimizing workouts and overall well-being.

Over the past few years, fasted training has become increasingly popular, with proponents claiming it makes energy metabolism more efficient, encourages athletes to utilize fat as fuel and so on. But even if these adaptations occur, could fasting actually improve your clients’ outcomes, or will it hinder their performance? And if fasted training is effective, which kinds of sessions is it best suited to?

Can Athletes Drink Alcohol and Maintain an Effective Training Plan?

Sun, 21 May 2023 21:33:44 GMT

Alcohol has a measurable impact on HRV, heart rate, respiration and sleep stages. In turn, these negative implications directly influence the factors most often associated with training recovery.

Let’s go beyond that immediate notion of why we believe alcohol may not be part of an effective training plan and look at what alcohol is, what are the risks, observations made whilst being “dry,” correlations, age-related alcohol considerations and finally, whether or not it can be part of an effective training program. Let’s dive in.

Cycling Back Pain Part 2: Prevention Techniques for Cyclists

Wed, 10 May 2023 02:40:53 GMT

Establishing a consistent program of trained breathing, spine hygiene and focused core development will keep most cyclists from pedaling through pain.

Let’s get into a few tools, which used appropriately and in the right amounts, can hugely benefit your clients and athletes — both those who are beginning to have their low back “talk” at the end of long or hard rides, as well as those who are healthy.

Cycling Back Pain Part 1: Breaking Down 4 Causes

Wed, 10 May 2023 02:37:18 GMT

Poor posture, bike fits, daily habits and approach to strength training are primary factors holding back cyclists and triathletes from better performance and riding without pain.

Back pain and cycling may seem to go hand in hand, and many riders see back pain as “inevitable” or “highly likely” if for those who ride regularly. But that doesn’t need to be the case.

Why Balance Training is NOT Core Stability Training

Sun, 07 May 2023 21:04:34 GMT

Forget what you know about "the core." Discover the true definition and how to train it for optimal performance.

Forget what you know about "the core." Discover the true definition and how to train it for optimal performance in your athletes through progression exercises.

Social Psychology: Athletes Going Farther by Going Together

Sun, 16 Apr 2023 22:33:58 GMT

You might have heard the old saying that suggests, “If you want to go fast, go alone. If you want to go far, go together.”

Strava’s recently published Year in Sport 2022 community survey showed that among 7 billion training activities logged by more than 100 million members, “Athletes in pairs went longer in both time and distance than when they were solo.”

Understanding How Athlete Burnout Happens and How to Prevent It

Sun, 02 Apr 2023 22:15:46 GMT

The physical signs of burnout are not always apparent, but they can be clues that you need to take your athlete's needs more seriously.

The idea of burnout is a fairly modern idea, originating in 1974 from psychologist Herbert Freudenberger. Though it is typically related to work, athletes are also at risk of burnout in regard to their sport.

Honing in Sleep & Nutrition: One Coach’s Daily Practices

Sun, 26 Mar 2023 20:04:33 GMT

Effective training is impossible without proper sleep hygiene and adequate nutrition

The Fire Combustion Triangle is a basic model for understanding the ingredients required to produce a fire. The triangle shows the three elements that fire requires to ignite: heat, fuel and an oxidizing agent (usually oxygen). Extinguishing the fire can be done by removing any of the elements in the fire triangle. Igniting peak athletic performance follows the same concept in that sleep (recovery), nutrition, and training are the three elements required for athletic success.

Addressing the Changing Nutrition Needs of Masters Athletes

Sun, 19 Mar 2023 21:31:39 GMT

As athletes age, their nutrition needs become more specialized, requiring proper care and focus. Adjustments to nutrition and hydration should be made to assist with beneficial training and racing adaptations.

Masters athletes are a special breed, and when coaching them, it’s important to understand and address their changing physiological and nutritional needs.

Redefining the Role Lactate Plays in Athletes and Energy Cycles

Sun, 12 Mar 2023 21:10:51 GMT

Lactate has been traditionally viewed as a significant limit to endurance performance, however, new research suggests that while lactate is involved in performance limitation, it is not the root cause of fatigue and can actually be utilized to create energy.

Ever since Cambridge physiologists Walter Fletcher and Frederick Hopkins found that fatigued frogs’ legs contained three times more lactic acid than they did at rest in the early 1900s.

Revealing the Impact of Sleep Loss on Athletes’ Performance Physiology

Sun, 05 Mar 2023 21:43:34 GMT

In addition to affecting your athletes’ lactate threshold, insufficient sleep might also take a toll on the output of their cardiovascular system, RPE, VO2 max levels and other performance markers.

Studies have shown that sleep loss hampers healing from injury, increases emotional volatility and decreases immune function. But does sleep impact endurance performance?

Understanding Lactate Threshold Testing for Greater Athlete Performance

Sun, 26 Feb 2023 22:57:36 GMT

Could lactate threshold testing be the holy grail of endurance training?

Lactate threshold training has become rather fashionable in recent years due to, in part, the success of several Norwegians across running and triathlon. Athletes, including Jakob Ingebritsen and Gustav Iden, have achieved success from intensity control using lactate measurements in training. Lactate is a commonly misunderstood substance in the body. Conventional wisdom dictates that lactate is bad — something that ‘builds up’ when you go hard — so ‘fitter’ athletes produce less and, therefore, can go at some given intensity for longer. But this is an oversimplified interpretation of what’s happening. Lactate isn’t the waste product, as once believed.

Understanding How Continuous Blood Glucose Monitors Can Help Athletes

Sun, 19 Feb 2023 21:44:27 GMT

Using a Continuous Glucose Monitors to track glucose levels can show weaknesses in fueling during training and some racing. Learn how to use a monitor for guiding nutrition decisions.

What are Continuous Glucose Monitors?

A continuous glucose monitoring system (CGMs) is a single-use, disposable, minimally invasive device applied to the body (usually the back of the arm, sometimes the stomach) which monitors glucose levels in the interstitial fluid. This technology has been used in people with diabetes for a long time but is becoming increasingly popular in the health, longevity, and performance spaces.

Creating a Daily, Mental Training Practice in 5 Easy Steps

Mon, 23 Jan 2023 00:04:53 GMT

The smallest efforts often lead to the greatest gains. Build a short, daily, mental practice that'll take a fraction of their training time.

Many athletes write off mental training as something they don’t need to worry too much about—after all, it doesn’t immediately feel like you’re gaining those hard-earned results that a rigorous workout would give you, right?

Long Term Goals

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Mon, 09 Jan 2023 02:32:09 GMT

From varying intensity to making a list, here are the top four things you can do to help your athletes understand how goals progress throughout the season.

Athletes want to race year-round, be in shape year-round, and be on or near their top performance level year-round. Their top performance goal is often the only thing they envision and focus on, but in order to maintain long-term athlete engagement and success, it’s imperative to lay out the transition of goals throughout your athlete’s season.

3 Key Metrics of Effective Athlete Data Analysis for Coaches

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Mon, 12 Dec 2022 02:43:21 GMT

With the wealth of data now available to coaches, being selective about which data is the most important is a must.

For each file, some data will be more important than others. Below, I’ve circled three key metrics that I look at in race files that help to describe both the fitness of the athlete and the strategy that they used.

1. Efficiency Factor (EF) – An Indicator of Basic Aerobic Fitness

High-level endurance athletes are consistently aerobically fit! This is not an earth-shattering revelation, but an important one nonetheless.....

Polarized vs. Pyramidal Training

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Mon, 05 Dec 2022 01:25:45 GMT

There are studies to support both periodization approaches to training, but does one have the edge over the other? An honest consideration reveals that it might depend on the athlete and/or the coach's goals.

There’s no doubt that a periodized approach to endurance training delivers consistent results. But are there certain types of periodization that are more effective than others? Over the past few years, there’s been an ongoing debate about whether polarized or pyramidal training delivers a line of best fit for most athletes. Let’s look at both methods

What Heart Rate Variability Reveals About Your Health

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 13 Nov 2022 21:46:27 GMT

Breaking down why HRV is a powerful tool beyond recovery monitoring. Learn how it can reveal links to various health conditions and longevity prospects for athletes.

Health Conditions That Affect HRV

HRV was first used medically in the 1980s to gauge the survival chances of heart attack patients brought into ICU and proved itself to be one of the most sensitive independent predictors of 24 hr survival. Since then, low HRV has been associated not only with future cardiovascular events but with all-cause mortality in several populations

Explaining HRV Numbers and Age — What’s Normal, Good and Bad?

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 13 Nov 2022 21:39:03 GMT

HRV numbers decline exponentially with age but are higher in athletes and especially masters athletes, who can have HRV numbers comparable to active 25-year-olds.

What you need to know about HRV

Before attempting to give any numbers that athletes and those interested in improving their fitness can use for comparison, we need to address two questions:

What is your personal situation? How old are you, what sex are you, are you a competitive athlete, age group/weekend warrior, an active person or someone who has been sedentary and is trying to improve their health?
Why does your HRV number matter anyways, and what is it that you’re trying to achieve by tracking HRV trends?

The Effects of Contraception on Female Athletes’ Performance

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Mon, 10 Oct 2022 01:07:05 GMT

A general understanding of female physiology is largely missing in the domain of female athlete training. It is essential to know how to work with her body, not against it, to achieve the best possible results.

We read and hear all the time how important it is to bring more women into the sport of triathlon. Organizations like “Women for Tri” and many others promote women’s participation and provide valuable resources for women. There are women-only race teams, women-only triathlon apparel companies and women-only gyms.

Can Micronutrients Decrease Athletes’ COVID-19 Risk and Speed Recovery?

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Mon, 03 Oct 2022 01:37:20 GMT

Ensuring athletes have a high micronutrient status can directly correlate with lowering the risk of infection .

As COVID-19 cases spike again in many areas, some cities are bringing back masks, and public health officials are considering more widespread measures. Yet as we shared in a recent post , there are some simple things your athletes can do to boost their immunity, including prioritizing sleep, keeping protein intake high, and combining submaximal endurance and strength training.

Another of the most underrated ways for your athletes to protect themselves against COVID is to ensure they’re consuming a well-balanced diet and supplementing when necessary. In this article, we’ll explore how micronutrient status can directly correlate with lowering the risk of infection and potentially reducing the severity of symptoms if your athletes do get sick.

Why Athletes Skip Workouts

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Mon, 29 Aug 2022 00:36:18 GMT

Most athletes have great intentions and good reasons to accomplish their goals, but we're all capable of being less than fully consistent and focused with our training efforts.

The benefits of having expert advice are numerous. Having a coach to assess an athlete’s specific needs and then create a training plan to move that athlete from point A (sitting on the couch and dreaming of their next event) to point B (crossing the finish line of that event knowing they gave it everything they had) is worth its weight in gold. But what are you supposed to do when your athlete isn’t doing the work to move from point A to point B?

How to Regulate Sugar Consumption Without Compromising Athlete Performance

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 07 Aug 2022 22:16:51 GMT

Certain athletes could be affected by glucose dysregulation. Learn how to find the sweet spot between consuming sufficient sugar to fuel optimized performance & going overboard into potentially unhealthy territory.

“The beneficial effects of regular physical activity on insulin sensitivity (SI) and glucose tolerance are well documented.” That’s the opening statement in a study by a team of physiologists from the Pennington Biomedical Research Center.[1] They demonstrated how endurance training makes positive changes at a genetic level, with high responders showing double the expression in three genes involved in energy metabolism after training.

However, while your athletes might be experiencing such benefits, some could lessen those gains by pounding excessive quantities of high-carb sports drinks, gels, goos and other supplements.

Maree Hallgath

Tue, 02 Aug 2022 23:34:34 GMT

Flipping Life Around

The Athletes Goals and Aspirations

Maree’s goals and aspirations are bigger than celebrating her 50th birthday in style with an ascent of the famous mountain used in the Tour de France - Alpe d’huez. Maree is looking to flip her life around and make exercise and her health a far bigger priority through the assistance of Odlin Cycle Coaching!

The training plan

Maree has received daily contact during her exercise time to help keep her on track. The aim of her regular zoom catch-ups is to focus on strategies that support her sticking to her exercise programme through making small steps and changes to her life.

The Result

Maree has now become far more confident at using the indoor cycling platform Zwift to improve her cycling fitness and performance (as outdoor riding during winter is prohibitive where Maree lives).

Maree is also an avid part of the Powernet Tour of Southland support team, which sees a competitive bunch of lads (including CoachPaul), compete in New Zealand’s oldest and most prestigious cycling race.

Paul Odlin | Coach and TOS Rider

Other Athletes

Darcy Forrester

Tue, 19 Jul 2022 02:20:59 GMT

Still Young at Heart

The Athletes Goals and Aspirations

Darcy is an avid Masters cyclist who wants to not only perform but also do better than last year in the following events: 5 Passes Tour and the Trust House Team Series (North Island). In addition Darcy wants to get stronger in the hills, increase his V02max power (105-120%), and has a goal of squatting 135kg by August. One of Darcy’s biggest obstacles is his hip mobility..

The training plan

During the depths of winter Darcy’s training plan has focussed more on mobility and strength, with regular visits to the OCC Training Studio to facilitate this. When the days become longer and warmer Darcy will be switching his attention to cycle training, specifically V02max interval-based training..

The Result

While it’s early days at the point of this report, Darcy is making significant improvements to his mobility and is getting close to the 135 kg mark for his squat! CoachPaul has also helped guide Darcy reintroduce exercise since being he has been Covid positive.

I chose Paul , because he's a coach that still rides and races, keeps me on track and pulling together all the aspects of training, how to train, race eat and even strength training

Darcy Forrester | Senior Training Officer

Other Athletes

Return to Exercise Protocols for Post Covid Infections

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 17 Jul 2022 23:43:44 GMT

The primary concern for athletes contracting COVID appears not to be the usual list of symptoms (fever, cough, fatigue, trouble breathing, etc.) but something far more sinister, myocarditis.

Updated July 2022

The best way to stay healthy is to stay healthy. That means mitigating risk when possible. The current dominant lineage of COVID-19 (Omicron-Next or BA-next) is the most transmissible pathogen ever known. Ever.

Creating a Daily, Mental Training Practice in 5 Easy Steps

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 10 Jul 2022 23:28:23 GMT

Creating a Daily, Mental Training Practice in 5 Easy Steps

Explaining HRV Numbers and Age — What’s Normal, Good and Bad?

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 12 Jun 2022 07:58:44 GMT

This is a deep dive into how to use HRV

HRV numbers decline exponentially with age but are higher in athletes and especially masters athletes, who can have HRV numbers comparable to active 25-year-olds.

Sport Psychology in a nutshell

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Mon, 16 May 2022 01:10:59 GMT

This is a summary of my key approaches to using sports psychology for improving your performance!

The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

Fuelling vs feeding

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Mon, 25 Apr 2022 00:17:30 GMT

Feeding vs. Fueling: Where Most Dieting Athletes Tend to Fail

Dieting and fasting have a lot of appeal for athletes looking to slim down, but when it comes to sustainable changes, it's best to leave diets at the door.

Pre & post workout fuelling

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Wed, 20 Apr 2022 23:16:22 GMT

Not just pre & post workout fuelling but also 3 very important take home messages for all athletes in regards to their diet

Is there a ton of info out there about training nutrition? Yes. Are we going to dive into all of that? No. But we will give you some clear, simple guidelines.

Using Nutrition for Strategic Sleep in Athletes

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 10 Apr 2022 23:43:31 GMT

Some useful nutritional tips on how induce better sleep

Until 1879, sleep was governed by when the sun rose and set. Then some bright spark named Thomas Edison invented the lightbulb and everything changed. Suddenly, people could toil around the clock and stay up later when they weren’t working. A circadian rhythm based on the Earth’s natural light/dark cycle was disrupted for good. In the ensuing years, technology like the television, computers, tablets and phones have compounded the issue, flooding our eyes with round-the-clock artificial light if we can’t tame the urge to turn on and plug in.

Training & Nutrition for the Big Race

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 03 Apr 2022 23:23:21 GMT

How a Coach should prepare athletes for the big race including a focus on nutrition

Your athlete is preparing for a big race and you want to be sure they are dialed in, peaked, rested, and ready to crush it. You’ve been focusing on their workout plan and the training seems to be going well. That’s great, but, all too often, what many coaches tend to ignore (or at least place less emphasis on) is their athlete’s body composition, everyday nutrition, pre-workout nutrition, in-training fuel and hydration, and post-workout recovery nutrition.

Become a Better Coach by Becoming a Better Listener

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 20 Mar 2022 21:39:31 GMT

A continuation of the theme of educational blogs I use to improve my coaching

Have you ever been told you’re a good listener? If so, be grateful. Although coaches are generally thought of as people who tell others what to do, the best coaches put as much effort and care into listening to their athletes as they do into instructing them.

If you’ve never been told you’re a good listener, don’t fret. Any coach can improve this skill with the right approach.

Where Are You On The Dunning-Kruger Wiggle?

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 20 Mar 2022 21:33:11 GMT

Another educational blog that I use to improve my coaching

“One of the painful things about our time is that those who feel certainty are stupid, and those with any imagination and understanding are filled with doubt and indecision.”

–Bertrand Russell

This quote from British philosopher Bertrand Russell describes the Dunning-Kruger effect. This human affliction, based on incomplete or misguided knowledge, leads many coaches and athletes into believing, saying, and doing ridiculous things. The same affliction prevents them from recognizing their own errors and sometimes delighting in the pleasure of highlighting the stupidity of others.

All of us have experienced this zone of delusion. It’s easy to get trapped within it, especially for those who experience high levels of success, independent of their cognitive ability. In this article, I’ll explore the importance of protecting ourselves against getting trapped in the wrong part of the Dunning-Kruger wiggle.

JT

Tue, 01 Mar 2022 08:19:23 GMT

Competence and Confidence

The Athletes Goals and Aspirations

JT was training for the Coast 2 Coast. Her focus was on riding competently and confidently through all the three cycle sections of the race, recognising that each stage was subtly different.

The training plan

We made JT a faster and more confident rider through a combination of individual sessions and regular OCC group training rides (that included specific skills and techniques).

The Result

While C2C was cancelled in 2022 JT now has the skill set and confidence to ride safely & competently in cycle groups.

Paul – thanks for the coaching and dragging me up from C grade! I had confirmation that I will start this Sunday’s Benchmark race (round 4 – Tour of Selwyn – 2010)

Glenn Quantock | Builder, Woodsman, Landlord, Dad

Other Athletes

Charlotte Chiles

Tue, 01 Mar 2022 08:13:53 GMT

Young Talent

The Athletes Goals and Aspirations

Charlotte is an elite school-age runner & triathlete and loves cycling. Charlotte aims to make significant performance gains in the cycling leg by building her aerobic endurance & technical cycling skills. Charlotte is new to riding over long distances, which means she has untapped potential.

The training plan

Charlotte is building her aerobic endurance & technical skills through one-on-one sessions with CoachPaul. These include triathlon specific skills, road racing skills for Schools Cycling and longer rides to improve her cycling endurance.

The Result

Charlotte recently came 2nd U17 (Charlotte is 14 years-old), in the Short Course Canterbury Classic Triathlon.

Paul – thanks for the coaching and dragging me up from C grade! I had confirmation that I will start this Sunday’s Benchmark race (round 4 – Tour of Selwyn – 2010)

Glenn Quantock | Builder, Woodsman, Landlord, Dad

Other Athletes

Dan Wilkes

Tue, 01 Mar 2022 08:09:23 GMT

Reaching for the Stars

The Athletes Goals and Aspirations

Dan loves being involved in local club racing. He’d love to be able to compete at his full potential.

The training plan

Coach Paul has helped Dan work on consistently training day-in day-out, week-in week-out as he leads a busy family life and is running his own business.

The Result

Coach Paul has helped Dan work on consistently training day-in day-out, week-in week-out. No matter how long (even 10 minutes on the trainer is better than nothing!), Coach Paul encourages Dan to train frequently.

Paul – thanks for the coaching and dragging me up from C grade! I had confirmation that I will start this Sunday’s Benchmark race (round 4 – Tour of Selwyn – 2010)

Glenn Quantock | Builder, Woodsman, Landlord, Dad

Other Athletes

Darryn Crawford

Tue, 01 Mar 2022 08:04:36 GMT

Turning to the Light Side

The Athletes Goals and Aspirations

After losing the ability to race in Triathlons & ½ Ironmans due to the Pandemic, Darryn wants to reinvent himself as a road racer. Not only does he want to continue the upward trend in his performance and race results, but he wants to fit his aspirations with those of his growing family.

The training plan

On the physical side, we have got Darryn on a reliable Power Meter set the correct zones for his interval training. Darryn has also learnt how to complete training rides in a way he can race more effectively. He has been able to achieve this all the while because his training and racing programmes are more family friendly.

The Result

Darryn is lighting up his Strava account with Cups & Trophies! Competing in the local Canterbury Club scene he has started to make a name for himself as a hard and talented racer.

Paul – thanks for the coaching and dragging me up from C grade! I had confirmation that I will start this Sunday’s Benchmark race (round 4 – Tour of Selwyn – 2010)

Glenn Quantock | Builder, Woodsman, Landlord, Dad

Other Athletes

What Coach considers when suggesting testing

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Mon, 28 Feb 2022 03:13:01 GMT

Here are some key points that I will consider when suggesting testing for OCC athletes

Whether you're coaching cyclists, runners or nordic skiers, testing is essential in gauging fitness and progress. Make sure you don't miss these key steps.

Athletes tend to push themselves hardest during competition. The race atmosphere surrounds the athlete with other competitors, cheering spectators and encouraging volunteers. A finisher’s medal is donned around their neck at the finish line and their results, times and rankings are posted for all to see.

So, the question remains, how do coaches facilitate a maximum effort for a field test when the athlete is completely alone? For many athletes, digging that deep for a workout presents challenges. It’s difficult to feel and sustain that kind of pain when you’re only self-motivated. Yet, this kind of hard work and suffering will consistently produce successful athletes. In this article, I will examine how best to prepare an athlete for an all-out field test effort.

Click here to read more from the Training Peaks blog on testing

3 Types of Resistance Training Sessions Endurance Athletes Need

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Mon, 28 Feb 2022 02:35:19 GMT

Expect to see ideas from these training sessions used at the new OCC Training Studio!

Click here to read the latest blog from Training Peaks

Why & how you should set 'impossible' goals

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 27 Feb 2022 20:36:04 GMT

This is a very inspiring & concise blog on how you can not only fulfill your potential but also go beyond what you thought you were athletically capable of!

Click here to read from Training Peak's latest blog

Zone setting & a look at Testing

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 20 Feb 2022 22:34:39 GMT

A quick summary of Testing protocols & look at how to set zones for training.

Click here to view the latest blog from Training Peaks on Zone setting & Testing.

4 ways to make Long Term Goals work better for you

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Fri, 07 Jan 2022 20:56:07 GMT

Here are 4 suggestions to assist you in making your Long Term Goals successful

Click here to read the blog post from Training Peaks Weekly Training Advice

Is Red Light Therapy Actually Good for Performance and Recovery?

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Mon, 03 Jan 2022 02:37:59 GMT

Read this article before investing in Red Light Therapy

Read more about Red Light Therapy from the Training Peaks blog here

Cycling Back Pain: Prevention Techniques for Cyclists

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 02 Jan 2022 22:57:47 GMT

Some good suggestions for how to manage back pain as a cyclist

Read more here from the Training Peaks Cycling tips blog

Is HRV training the best approach for athletes?

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Tue, 14 Dec 2021 03:14:09 GMT

....the best practice is to use a validated app and sensor in the standing position every morning, which uses the RMSSD HRV index and creates a seven to 10-day rolling average baseline for the reliable detection of trends....

To read more about how to make the most out of HRV training read more here

A practical guide for monitoring athlete training and competition load

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 12 Dec 2021 21:37:38 GMT

Find out more about practical suggestions on how to manage youth training load from sport.

This week we get our weekly tips not from Training Peaks but a New Zealand blog - Balance is Better . This specifically looks at tips for coaching and assisting (as parents) our youth through sport. Click here to read more

3 Unconventional Ways to Building Aerobic Capacity

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Mon, 29 Nov 2021 03:35:23 GMT

The first 2 ways are relevant for cyclists - I have researched both and I perceive them as valuable.

Use this link to read more from the Training Peaks blog

5 Reasons Why Every Triathlete Needs a Gravel Bike

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Tue, 16 Nov 2021 02:41:17 GMT

I like the 5 simple reasons given in this blog as a good reminder to why gravel is good!

Click here to read more from the Training Peaks blog

The Physics of Cycling

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 14 Nov 2021 22:35:49 GMT

A summary of what forces we are up against in cycling and how best to overcome them.

Read more here from the Training Peaks blog on how to optimize your cycling performance.

A Zone Setting and Testing Deep Dive

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 07 Nov 2021 21:48:36 GMT

An indepth review of the validity of zone setting & testing

Read more here about why testing to set zones is important and the best means to doing it!

Addressing the Mental Health Pandemic among athletes

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Mon, 11 Oct 2021 02:29:13 GMT

Gone are the days that coaches can ignore the mental health struggles of their athletes. Here’s how to care for and support your athletes mental health.

The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

The Coach’s Guide to HRV Monitoring

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Wed, 22 Sep 2021 01:32:08 GMT

Here are the reasons for why HRV is a valid tool in assessing your form & freshness

Click here to read more about this from Training Peaks

How Time Spent in the Woods Can Reset Your Tired Brain

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Wed, 22 Sep 2021 01:29:48 GMT

In short - this article suggests getting on the gravel/mtn bike and riding!

Click here to read this blog from Training Peaks

5 Traits Present in Most Successful Endurance Athletes

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Wed, 22 Sep 2021 01:26:54 GMT

Love this - inspiring and I hope you see these traits reinforced through my coaching of you!

Click here to read more about this topic from the Training Peaks Blog

Platelet Rich Plasma Injections

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Mon, 23 Aug 2021 03:43:48 GMT

2nd part in the series on alternative injury recovery methods - Platelet Rich Plasma Injections

Click here to read about the efficacy of Platelet Rich Plasma Injections from the Training Peaks Blog

Evaluating & Debunking ‘Alternative’ Injury Recovery Methods: Part 1, Steroids

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Wed, 11 Aug 2021 01:15:40 GMT

A good read for those who have had or may be likely to have a steriod injection for an injury

Click here to read more about the research behind steroidal injections for injuries

Maintaining Fitness After 50 (and beyond)!

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Wed, 11 Aug 2021 01:12:53 GMT

A 45minute podcast on the key elements of performance decline with age and how to train them

Click here to listen to this awesome podcast - a must for any aging athlete!

Helping Athletes Harness Failure to Improve

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 01 Aug 2021 23:04:04 GMT

“An athlete who is effective at contextually assessing their own performance will engage more flexibly with adjustments to training and competition."

Click here for more from the Training Peaks Coaching Blog about how to actually learn from your failures:

The Performance Advantage of Tracking Menstrual Cycles

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 01 Aug 2021 22:49:00 GMT

The Fundamentals of the menstrual cycle and how it impacts on training.

https://www.trainingpeaks.com/coach-blog/the-performance-advantages-of-tracking-menstrual-cycles-with-dr-stacy-sims/

Balancing the Busiest Athletes

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 01 Aug 2021 22:40:26 GMT

The foundational principles for identifying the right amount of training

Click here to read more from Training Peaks

Setting "impossible" long term goals as an athlete

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 01 Aug 2021 22:33:57 GMT

Why it's good to set "impossible" long term goals as an athlete.

Read more here from Training Peaks Coaches Blog about the validity of setting "impossible" goals: https://www.trainingpeaks.com/coach-blog/what-to-do-when-your-athlete-sets-an-impossible-goal/?utm_source=Iterable&utm_medium=email&utm_campaign=monthly_newsletter&templateId=3595132&email=paul%40christchurchcyclecoaching.co.nz&listId=&coach_userType=2&campaignId=2625207&utm_content=202107-coach

Strategic Sleep Nutrition

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Mon, 12 Jul 2021 00:17:31 GMT

This is a subtitle for your new post

Skip to the second part of this article from Training Peaks for some great suggestions sleep through dietary supplements: https://www.trainingpeaks.com/coach-blog/strategic-sleep-nutrition/

How Endurance Athletes Can Use Caffeine More Effectively

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Mon, 05 Jul 2021 04:52:18 GMT

Just another reason to stop at the coffee shop on your next ride

Read more here about how you can use caffeine effectively for improving your cycling performance: https://www.trainingpeaks.com/coach-blog/how-endurance-athletes-can-use-caffeine-more-effectively/

Honing in Sleep & Nutrition: One Coach’s Daily Practices

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 20 Jun 2021 23:35:14 GMT

Effective training is impossible without proper sleep hygiene and adequate nutrition.

Extinguishing the fire can be done by removing any of the elements in the fire triangle. Igniting peak athletic performance follows the same concept in that sleep (recovery), nutrition, and training are the three elements required for athletic success.

To read more about sleep from the Training Peaks Coach Blog , click here

Massage - good or bad?

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Sun, 20 Jun 2021 23:29:29 GMT

Some very good insight into the benefits (or not) of massage

Recovery time is precious, it’s essential your athletes get real value from every strategy they invest in—this includes massage therapy. Read more from this Training Peaks Coach Blog here: https://www.trainingpeaks.com/coach-blog/what-massage-therapy-is-or-isnt-doing-for-your-athletes/

Sky Pro Cycling Warm Up

paul@christchurchcyclecoaching.co.nz (Paul Odlin) — Tue, 15 Jun 2021 04:00:37 GMT

Sky Pro Cycling Warm up

This warm up was developed by the then Team Sky (now Ineos Grenadiers) as a suitable warm up for time trials. Note that it is only 20 minutes in length - warm ups do not need to be long! The accelerations are to 'activate' the neuromuscular system - they are not full on sprints!

Warm up structure:

5min easy; 8min progressive to last min very hard; 3min easy; 2min including 3 x 6sec accelerations; 2min easy.

Stephanie Rattray

Sun, 30 May 2021 21:04:09 GMT

Representing New Zealand

The Athletes Goals and Aspirations

Stephanie has two massive goals - to represent New Zealand at the Paralympic Games; and to be able to continue road cycling all her life.

The training plan

Stephanie meets with CoachPaul on a fortnightly basis to review and plan her training in detail; as well as set short & medium term goals.
Stephanie also joins OCC ZoomZwift on a twice weekly basis as part of her training programme.

The Result

Two Personal Best performances during the 2020/21 Canterbury Time Trial Season, reducing her 16 k time by over a minute from the previous year.

Paul – thanks for the coaching and dragging me up from C grade! I had confirmation that I will start this Sunday’s Benchmark race (round 4 – Tour of Selwyn – 2010)

Glenn Quantock | Builder, Woodsman, Landlord, Dad

Other Athletes

Glenn Quantock

Mon, 24 May 2021 05:54:04 GMT

Thriving in Structure

The Athletes Goals and Aspirations

Loves pushing his limits & overcoming the apprehension of exploring uncharted territory (for example doing the 300k Double Gorges Group Ride)

The training plan

We prescribed Glenn with a weekly structure that includes riding with others.
Glenn now regularly does 4 weekly OCC group rides.

The Result

In his first Le Race in 10 years (from 2011 to 2021) Glenn completed the race in 3:27:29; coming 11th in his age group.

Glenn has also won a Thursday night Leeston race in the 2020/21 season.

Paul – thanks for the coaching and dragging me up from C grade! I had confirmation that I will start this Sunday’s Benchmark race (round 4 – Tour of Selwyn – 2010)

Glenn Quantock | Builder, Woodsman, Landlord, Dad

Other Athletes

Vicki Martin

Mon, 24 May 2021 05:42:49 GMT

Loves to Train

The Athletes Goals and Aspirations

This athlete loves training really hard but doesn’t enjoy the feeling when she’s burnt out.

The training plan

Vicki started at OCC highly trained and motivated but was provided more race specific training sessions
OCC also provides Vicki with a community to train with that she is a big part of now.
Vicki & OCC intuitively listen to the signs of how much is enough, that less can be better, but so can going hard in training too!

The Result

Vicki has led a number of multi day group ride adventures & day-long group rides.
Vicki recently won Overall, Sprint & QOM jerseys at the 2020 5 Passes Tour after being able to reach this multi-day tour in top form.

I was always a social rider prior to being coached and entered things more to be part of an event rather than race . I still do that but really enjoy racing and pushing myself

Vicki Martin | Physician & Endurance Racer

Other Athletes

Bruce Hastie

Mon, 24 May 2021 04:31:29 GMT

Uncharted Territory

The Athletes Goals and Aspirations

This athlete started in the lower rungs of D grade with a desire to race as a “Real Racer”

The training plan

Bruce’s training programme worked on a foundation for aerobic fitness.
Next Bruce was introduced to harder training sessions. These were targeted at specific requirements of goal races.
In our structured group rides I worked with Bruce on specific racing, bunch riding (jostling for position), TTT and sprinting skills

The Result

Race results have steadily improved, and he has moved up grades in both local club races and at the Winter Worlds Series.

Bruce has really enjoyed not only the group training sessions that have pushed him harder, but also integrating into and being part of the OCC community.

He now is taking his experiences from racing events to higher for results in races - unchartered territory!

I've also developed a great training program, with great feedback it makes the training enjoyable and worthwhile.

Bruce Hastie Pharmacist

Other Athletes

Alex Mann

Mon, 24 May 2021 03:33:56 GMT

From Quitter to Winner

The Athletes Goals and Aspirations

When this athlete first approached me he was ready to quit cycling. He was overweight and struggling with the motivation to train

The training plan

I had several consultations with Alex to establish his objectives, barriers and limitations
We developed the plan set some goals for the National Club Champs
A fortnightly plan was organised over a coffee meeting [and via zoom] to gauge the last fortnights training and to set regular goals for the next fortnights training
Alex was encouraged upon invitation to attend the OCC weekly group rides to work on riding and racing skills in a safe environment

The Result

He now rides with much more confidence without fear of crashing or blowing up. He raced at Leeston a local weekly club race and had the most top ten placings in the Leeston Racing Series, having placed on the podium 3 times, won a race and currently placed 2 out of 250 riders in the series.

He ranked in the top 20 in the Club Nationals, 4th in the Canterbury Champs, top 20 in the CTTA Gebbies hill climb.

Alex has now upgraded to training with a power meter which has started to take his training to another level.

I love the rides we do together, meeting his other clients and getting know them, the fortnightly catch ups are great and so insightful, his sense of humour and his ability to tailor the training to fit into my life

Alex Mann | Canterbury Leeston Cycling Club Member

Other Athletes

1/3/21 Weekly update

Sun, 28 Feb 2021 21:47:29 GMT

OCC Race Results

Darryn C won Bronze at the NZ 1/2 Ironman Championships for his age group at Wanaka (20/2/21)!

Hamish S came 7th in the U23 Cross Country NZ nationals on Saturday.

This week's Training Peaks advice

Basic principles of ATP planning on TP

Group Ride/Workout Schedule

Next Monday (March 8th): Meet Zeroes 12:30pm for sprint practice focussed training at McCormicks Bay

This Wednesday 6:30am: Meet Zeroes option to practice lapping at Ladbrooks (great bunch riding/racing skills) or Godley Head return; coffee after at ZEROES

Thursday 6:30am: Meet Chain Reaction for easy/beginner group ride to Sumner return.

Sunday 7am: Gorges group ride meeting EITHER YALDHURST/RUSSLEY Rd or START NORTHERN EXPRESSWAY BIKEPATH.

Paul Odlin

(BPhed Hons, DipGrad Teaching)

Basic ATP Planning in Training Peaks, tips

Wed, 17 Feb 2021 03:03:34 GMT

One of the main issues that limit the success of new coaches, and consequently their athletes, is a lack of long term planning. The reality is, two to three week out planning with the occasional long term goal tossed into the mix just isn’t going to cut it anymore. By focusing on ramp rate , while incorporating a balanced mix of time off and dedicated training, your athletes will ultimately be much more successful, with a reduced likelihood of burnout and injury. In order to illustrate this method, I will run through the Annual Training Plan building process, start to finish with an example athlete.

Plant Protein vs. Whey Protein: Which Is Best for Endurance Athletes?

Wed, 03 Feb 2021 01:23:06 GMT

Plant Protein vs. Whey Protein: Which Is Best for Endurance Athletes?

Whey protein is a popular choice among endurance athletes for recovery and muscle building—but you might be surprised how plant-based options stack up.

Protein is crucial for endurance athletes to recover, rebuild, and keep training. We know how much is needed and when’s best to consume it, but here we’ll delve into some of the differences between protein sources.

Whey protein powders have been the go-to since the bodybuilding boom of the 80s, and clever marketing has persuaded both athletes and the wider population that protein powder is key (or at least a handy shortcut) to optimal health and performance.

But meat and dairy are no longer considered the only viable sources of protein. As plant-based diets gather momentum, it’s easier and more delicious than ever to explore the benefits of plant protein sources instead of the old standbys like whey.

Marginal Gains For The Everyday Cyclist

Wed, 03 Feb 2021 01:18:13 GMT

Marginal Gains For The Everyday Cyclist

As athletes, we’re always looking for ways to get any extra edge. It’s easy to obsess over finding that one, big, shiny key factor that will change everything, like the aero bike or that dimpled time-trial suit, but what if you could identify multiple simpler (and more affordable) off-the-bike areas that you could improve on? One of these little changes might not create a significant advantage for you, but if you can improve five or six, then the gains will start to add up!

Team Sky’s Dave Brailsford refers to this strategy as “marginal gains,” or the idea that small tweaks can add up to winning times. The well-heeled team famously travels to key races with their own mattresses and pillows, which team staff will set up in hotels each night for the riders to give them consistent sleep. While this level of detail is outside most of our budgets, we can think about the small details over which we DO have control.

Here are some “marginal” gains you might be missing:

The 5 marginal gains you're missing, Number 4 is a 'no-brainer'

What to Consider When Finding Your Ideal Cycling Cadence

Wed, 03 Feb 2021 01:08:36 GMT

Finding Your Ideal Cycling Cadence

A higher cycling cadence will optimize power output while minimizing neuromuscular fatigue—but is is right for your goals, physiology and style of riding?

A lot has changed in the world of professional cycling in the last 30 years, from faster bikes and new technology, to smarter training and better nutrition.

If you watch an old Tour de France stage (and I mean old, like circa 1990), you’ll notice a big difference in the riders’ cadence—practically all the guys back then would slap it in the biggest gear possible and grind away. It was thought that if you could ride the biggest gear for longer, then you’d go the fastest. But the 65 RPM smash fest of yesteryear seems almost quaint after watching Chris Froome pedal away from the pack at 100 RPM on Mont Ventoux.

The first prolific rider to adopt a high cadence was Lance Armstrong, and over the years, most elite riders have followed suit. But what is it that makes a high cadence more effective? And is it really more effective for every rider?

High vs. low cadence?

Muscle Fibers and Cycling

alex@bigboywebsites.co.nz (Alex Mann) — Wed, 13 Jan 2021 21:33:31 GMT

Muscle Fibers and Cycling

What you need to know about each type of muscle fiber to improve your cycling performance

Skeletal muscle fiber adaptations are at the core of strength gains for cycling. Not all fibers react in the same way to stimuli; each has their own set of properties and their own response to training. Teams of fibers come together to generate force, with intensity and duration of the effort being major factors in determining which fibers are called upon. So, let us examine each fiber type as it relates to training intensity, fatigue and more.

In training, targeting specific intensities and durations will lead to adaptations in certain fibers more than in others. Neural adaptations contribute greatly to initial strength gains to help mediate growth. While some morphological changes happen initially, it can take 2-4 weeks or more to make long term gains in muscle, making consistency in training the key (1).

Why all the hype?

Tour of Southland 2017 wrap

Sun, 12 Nov 2017 01:02:24 GMT

I’ve just finished one of my most enjoyable (& successful from a personal & collective – as part of the PowerNet team – perspective), Tour of Southlands. Here’s my insight as to what made it so good & a day-by-day blow of the significant events.

Overwhelmingly a good tour comes down to a good team of not only riders but also team management & support. Our team support came directly from PowerNet employees. The whole company (the local lines company & former principal sponsor of this tour), seems to get behind us. Each day saw different employees helping out on the road; each night a different employee/spouse supplied dinner; the CEO Duncan Fea even made it to the finish up Coronet Peak.

This year’s saw the best illustration I’ve seen of a well-balanced team – of worker bees & a queen bee. Our queen bee was former winner Brad Evans but this didn’t impede the rest of us from achieving our personal goals. Interestingly, we all were on a similar (physical) level – evidenced by a winning team time trial performance which we all finished together.

But importantly we all had different strengths exuded during the length of the tour:

Roman van Uden: the perennial day 1 yellow jersey holder/breakaway specialist. Roman owns this category. He staked his claim in the TTT to wear the yellow then backed it up with two very good days of bunch sprinting (2nd & 6th days 1 & 2) to hold onto this jersey.
Brad Evans: couldn’t foot it with the pure climbers up Coronet & Bluff but bided his time until the fatigue of day 5 set in & owned the race this day – taking the stage win, in doing so ending Michael Torckler’s reign in yellow.
Me: back to my roots with a strong individual time trial on the final day (3rd) & attacking the race winning split on the final stage.

Mat Ross: The Aussie that just loved to Attack! Attack! Attack! With age I’ve learnt to conserve, so given Matt could actually be my son (he’s 18 years younger), he pretty much did the opposite. To highlight his tenaciousness for attacking he won the most combatitive rider on the Bluff stage by spending half the race off the front solo & with “Robot-Zeno” (Team Mike Greer rider Matt Zenovich).
Ollie Jones: riding hard & to abnormally high watts is Ollie’s game. Unfortunately Ollie was stymied somewhat by 3 final Uni exams. He’s just announced he’s in the final 3 of the Zwift academy/Team Dimension Data though!
Alex Heaney: Alex was our pure worker bee. From spending the most time at the front to selflessly throwing his bike to Matt at the bottom of Coronet climb when Matt’s derailleur broke – Alex was the one selfless rider in the team from start to finish.

As far as a day by day account – here’s a summary:

Day 1: TTT Invercargill 1 lap of Queens Park (4.2k): We did everything not to lose rather than everything to win.

Day 2: Invercargill to Lumsden (170k): Roman in yellow, Matt in U23 leader (pink), me in O35 leader’s jersey (silver). I honed my technique of ‘surfing the moves’ (a wise old man’s way of conserving as much energy in the peloton while staying at the front). We had a little cross wind to finish, which split the bunch to a lead group of 30. Superb strength & move by Michael Torckler in the final kilometers to win.

Day 3: Riverton to Te Anau (150k): I continued to surf the front but nothing could prepare me for the pain of the (2.5k) Blackmount climb. Perhaps not going so hard to start would have helped! A super Taylor Gunman (1st) & Kane Richards (2nd) slipped off in the dying kilometers to take stage honours.

Day 4: Te Anau to Coronet Peak (138k): still defending yellow & silver jerseys I did as little as possible to conserve but suffered no end up Coronet – it was a warm up there. Probably our worse day as a team as we lost both yellow & silver jerseys & Mat’s front derailleur!

Day 5: Invercargill to Bluff hill (148k): a day for Mat to shine up the road in a solo move which was joined by 2 others close to the gruelling finale for the day – the 2.5k wall above Bluff. We retrieved two jerseys this day – Mat’s efforts up the road earned him most combatitive & I was back in silver. Amazingly this day was super fast – a sign of things to come!

Day 6: Invercargill to Gore (151k): if yesterday was fast, this was super fast – average speed was over 46kph! Team mate Brad went fishing for the right move & made winning look easy. Hats off to Team Mike Greer Homes as they rode super smart and aggressive.

Day 7: Individual Time Trial in Winton (13k): everybody was fatigued, due to the speeds from previous days, so power numbers were low! I started off a tiny bit hard as I thought riding at threshold power would be a good start – I was wrong. However, a combination of taking the corners in the initial 4k & easing back in the first half led me to a fairly well paced TT & 3rd place. Pretty happy with that – “not bad for an old fella” – boy if I got a dollar everytime I heard that! Team mate Mat-the-unassuming snuck in 5th place while riding around on his tops singing to the magpies.

Day 7: Winton – Invercargill (78k): I started feeling completely rinsed so was happy to let the yellow jersey team of Kia Motors control everything, until Brad and Roman ripped the field apart! The front of the race now became 20 and Brad, Zeno, myself and a few others made a point of making life difficult for what was left of Kia (yellow – James Piccoli & loyal lieutenant Taylor Gunman). Fun and games at the end, but unfortunately Brad got pipped for stage honours by the only German in the race Raphael Freienstein.

Finally I want to thank my super awesome sponsors who make life a whole lot more comfortable: Specialized Bicycles & Chain Reaction Cycles for giving me the bike, gear & keeping me on the road; Armstrong Subaru for continued vehicle sponsorship; Biomaxa & Pure for product support & St Martins New World.

Next up – Elite Nationals Time Trial in Napier!

Thanks for reading – Oddy (the old fella)