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While in Myrtle Beach Friday through Monday I managed to re-test my Functional Threshold Power (FTP) with a couple 20-minute efforts. I did the first one at or just below my 'set' FTP and the second all out. Here's the results:Late-November: FTP 285 (very beginning of my 2008 training season/de-trained)December 22: FTP 302 (four weeks into base period including regular tempo work along with endurance rides)That's a 5% increase in one month. I credit my handy, durable and full-time SRM power meter! Seeing real results has never been easier.Coach Jim
UWBL #3 separated the men from the boys (that is, some showed up and some didn't; not A vs. B riders!). Weather was cold with rain for most of the ride. Kudos to all that toughed it out in both the A and B group which did about 80 and 60 miles respectively. Now there will be a break for the holidays with UWBL #4 on Saturday, January 5, 2008. See you then!Coach Jim
In the short time I've had this blog, the greatest challenge has been to write something unique or unexpected yet still cycling related. Well here it is! Jim Cunningham Coaching client Chris Miller works as an engineer at Michelin and had a work party today including a POETRY CONTEST! Chris decided to write several haiku's and shared them with me.... The topic? Cycling, what else! I thought them pretty cool actually.... Here are a few:Winter: Still late winter night Road vibrations reach cold hands; Truly Silent NightSummer: Downhill scorching flight Winds rush past deafeningly- County line sprint wonFall: Many leaves scattered Climbing cool deserted road- Breathing labored nowSpring: Muggy wind blowing Horses by rough roadside fence- Make believe RoubaixCoach Jim
This past Saturday, December 8, 2007, saw Jim Cunningham Coaching athlete Chris Miller placing 10th at the Christmas Cyclo-cross HO! HO! HO! race at the Westside Aquatic Center in the CX4 event. This is a first-ever Top 10 for Chris and I congratulate him... An inspiration to all that know him, Chris regularly puts in a 15 hour day with work and kids as a single dad and trains after 9:00 p.m. with lights on his road or 'cross bike... I was whining inside on the way home the other day (at 5:30 p.m.!) contemplating my one-hour evening training session and thought about what Chris undergoes to get it done... I immediately sucked it up and nailed that workout thinking of how easy I have it compared to him... Congrats Chris! You're an inspiration to us all!Coach Jim
Last week's weather was awesome and this week was even warmer! Up to about 72 degrees... Much sun too! UWBL #2 took us on much the same route heading south with some additional miles... Total for the day was 78... Mr. Steve Sperry (UWBL Captain, Chief and CEO Extraordinaire) extended today beyond plan due to the fabulous weather. Who's ready for a rainy and cold UWBL? I'll do it but definitely prefer the sun and warmth! The pack was much smaller compared to last week's 180 riders and Scott Ogle took a 'less fast' group on a 60+ mile jaunt. Thanks Scott! The day was much more manageable... Already looking forward to UWBL #3 on Saturday, December 15th. Same time and place... Come ride!Coach Jim
BMW Test Track! Fun ride and a nice change of pace from the recent night-rides and trainer rides... 2.25 mile course shaped like a dumbell a big tailwind on one side and heavy headwind on the other. The course is lit too. About 100 riders showed up. Thanks much to Mike Renner for putting this together along with the folks at Carolina Triathlon, Gusto and Great Escape. Food was served afterwards and each shop provided plenty of give-aways! I told Mike Renner he needs to do this regularly! It's a safe training venue and you don't need lights!Coach Jim
What a great day! Weather was beautiful with sunny blue skies and 60+ degrees... And the riders showed up en force... 180 of them! Steve Sperry did such a stellar job of keeping things under control that I bought him a beer at Mellow Mushroom after the ride and against my better judgement... All made it back to Carolina Triathlon-Main St. safely. Here are the details: 63.8 miles in about 3 hours and 10 minutes. Average speed right at 20 miles-per-hour or so... I ended up with a Normalized Power of 237 watts, 2009 kJ's and 221 TSS points... If any of you did this ride and would like to tell me about your numbers, please e-mail me at jim@JimCunninghamCoaching.com . Wattage figures preferred! Same time & place next week? I'll be there ready to go!Coach Jim
Upstate Winter Bike League (UWBL) begins this Saturday, December 1st and continues December 8th and 15th. These rides start at Carolina Triathlon-Main St. and will be 3-3.5 hours (December 1) , 3.5-4 hours (December 8) and 4 hours (December 15) in length. This is a great way to complete your endurance rides while also developing your in-the-pack handling skills as well as pacing skills! I highly recommend these rides! Hope to see you there! For more information see http://www.cyclecarolina.com/carolina/ClubsRideGroups/UWBL/tabid/75/Default.aspxCoach Jim
Wow, winter has hit us... Actually it's still fall but my ride with the crew at Carolina Triathlon-Woodruff Rd. began at a brisk 29 degrees even though it was sunny.... The lobster gloves sure came in handy... On days like these it is wise to ride moderately versus nice and easy in order to create heat to keep warm. Further, on a two hour ride such as this you'll get more bang for the buck by riding at a Tempo pace (a.k.a. Zone 3-4, RPE of 5-7 on 1-10 scale)... Be sure to hydrate too! It's easy to eat in such cold weather and hard(er) to drink. Aim for one 20 oz. bottle per hour regardless of how cold it is!Happy cycling!Coach Jim
Frank Overton calls himself a 'power-junkie'... Andrew Coggan knows just about everything! I had a great time at this past weekend's USACycling Power/Wattage Clinic in Atlanta, GA. Many new tips and verification/clarification of my power file markup strategies... All you power-junkies working with Jim Cunningham Coaching will benefit!Coach Jim
