Coach Jim's Blog

Olympic Training Center Camp, Colorado Springs...

2009-09-15T21:54:00.000-07:00

Wonderful week thus far. Working a Para-athlete camp is quite rewarding! Much bike 'skills' work, TT's, track stuff (Kilos, Pursuits), classroom time and esteemed visitors. Been able to contribute quite a bit and the head coach and me are working together well... Here is a picture on the 7Eleven Velodrome 35-degree bank! It's more fun riding a bike up there!

Coach Jim

Criterium Clinic Tonight!

2009-09-03T06:17:00.000-07:00

Trouble reading this? Call 864-630-3081 for further detials or an e-mail copy.

Coach Jim

South Carolina State Road Race Weekend Success!

2009-08-31T08:40:00.001-07:00

Awesome successes this weekend for JimCunninghamCoaching clients!

Ed McAlister - 1st Place, SC State Road Race, Master's 60+
Kristen Weinacker - 1st Place, SC State Road Race, Women Cat. 4

Honorable mention to those that raced and worked hard for others:

Curtis Jackson, Cat. 4
Scott Ogle, Cat. 4
Andre Vandenberg, Cat. 2
Chris Miller, Cat. 4
the entire Donne Pedala women's team, Cat. 4

Coach Jim

Ed McAlister's awesome JCC plug, ready to rip the SC State Road Race!

2009-08-28T20:17:00.001-07:00

Ed McAlister, two-time Top Ten Finisher in the 2009 Master's Nationals Road Race and TT, sent me this today...

Rode the easy 45 min ride and felt great-legs felt strong and I feel ready. The 20 min crit last nite must have been just what I needed. If you ever need a reference about race prep, I will be happy to talk to anyone. Now it is up to me. Thanks, Ed

Thank you Ed!

Coach Jim

2009 South Carolina State Road Race Course!

2009-08-10T13:16:00.000-07:00

See:

To view 2009 SC State Road Race Championships, follow the link below:

http://www.mapmyrun.com/view_route?r=749124892418467534

Coach Jim

STAGE 6, TOUR OF OHIO, FINALE

2009-06-25T10:43:00.000-07:00

Last day! Tough crit of 60 laps and about a kilometer in length. 180 degree turn on every lap. Things got off to a fast start with a few attacks that were brought back readily. About 15 laps in, Sean Weddell and Tyler Hawes (Team Globablbike) got away with a Jittery Joe's guy and one other. Within two laps they opened a gap of 24 seconds and managed to lap the field by about 10 to go!

Everything stuck together for the finish and the lapping group sprinted first. Tyler got 2nd and Sean 4th.

Final stats for the 2009 Tour of Ohio:

Tyler Hawes - 1st Collegiate Competition, 5th Overall, three top-10's
Tommy Smith - 3rd Collegiate Competition, 6th place stage 5
David Forkner - WINNER, Stage 1, 3 top-10's
Sean Weddell - WINNER, KOM Jersey, 3 top-10's
Jim Cunningham - 4th Overall, two top-10's
Craig McKinney - 2nd Collegiate Competition, 8th Overall, 2 top-10's

Josh Whitmore, Andre Vandenberg and Hoah Metzger were a tremendous help!

Coach Jim

TOUR OF OHIO, STAGE 5

2009-06-20T21:40:00.000-07:00

Granville, Ohio. Wow, what a tough stage this was! Going into it I thought we were over the hump on hard road races. Mistake. This was only about 50 miles with seven finishing loops in downtown Granville.

We rolled out of town and not more than three miles in a break went up the road with Alder Martz, a Jittery Joe's guy, Andre Vandenberg (Globalbike team mate), Craig McKinney (also a GB team mate) and a few others. They opened about a minute lead. The Specialized-Mercy team decided to pull it back and did so within three or four miles.

Dan Quinlen (Carbon) attacked and Globalbike team mate Sean Weddell went with him for game on! The two opened a gap of roughly two minutes in short order. Jittery Joe's felt threatened by it and put all their guys on the front and pulled for a solid 15 miles, maybe more.

We went over the first KOM (one mile climb) as a group turning many inside out including yours truly... It was H-A-R-D with a serious cross-wind which created at least two echelons traversing the entire road. Much of the time was pulled back but not all of it.

After another seven to eight miles we re-entered Granville and the screws really began turning! Two short steep climbs put us on the seven-lap, mile long finishing circuit. A small group splintered off including Tyler Hawes & Andre Vandenberg (Globalbike team mates) and the rest of us did our best to stay near the front. Each of the one-mile loops had a short 50 meter climb and one steep 400+ meter climb on it followed by a 200 meter ride along a ridge before descending into a hair-pin turn and a couple 90 degree crit corner/straight-away combo's back to the 50 meter climb... Man was this a hard little circuit!

Tommy Smith (Globalbike team mate) managed to sneak away from the group he and I were in and bridged to the secondary group. Sean stayed with the secondary group but climber extraordinaire Dewey Dicky (Specialized Mercy) rallied to bridge across and go ahead of the entire field gaining about 2 minutes on everyone.

Globalbike finished strong with Tyler Hawes in 5th, Tommy Smith 6th, Sean Weddell 9th (after an all-day break!) and myself 11th. Overall, Sean gained the climbers jersey as there were five KOM's in all (three on the final circuits and two on the initial loop) and I dropped a spot to 4th overall due Dewey Dicky's solo finish in the final circuits.

Stage 6, the final day, is tomorrow outside Toledo, Ohio.

Coach Jim

TOUR OF OHIO, STAGE 4

2009-06-20T09:22:00.000-07:00

Worthington Crit, 40 miles. Awesome crit in a residential neighborhood with much cheering from the folks along the route. The course is more of a circuit/crit as many of the turns are rather wide (wide enough to pedal through) and the course itself is 1.2 miles.

A rather tame race in the first several laps. Things heated up on the first intermediary sprint when Jittery Joe's and us (Globalbike) went hard for the points. David got second. Not long after, I attacked and got a nice gap. Three guys came up to me and we worked hard to get a gap. The time-split grew and grew with a group of six bridging along the way. Ten strong, we lapped the field with Jittery Joe's doing much of the work trying to get yellow back. Sean and I were the only Globalbike racers in the break so we let them work and just sat for about 15 miles.

With about four to go we lapped the field and Craig and Josh immediately got to the front and pushed the pace. We sprinted hard up the last stair-step climb (this came every 1.2 mile lap) and Sean and I finished in the top six or seven. Overall, I moved into 3rd putting as our break was 2 minutes up on the field today and Craig retained the polka-dot jersey. More tomorrow!

Coach Jim

TOUR OF OHIO, STAGE 3

2009-06-19T07:42:00.000-07:00

Nelsonville stage. This was about 70 miles and hilly again. Got away with Tommy and 4-5 others for about 25 miles including the KOM! Tommy 3rd over it and me 4th. Felt good! We got caught and then worked it to the end. Did plenty of work to the end. Couple tough climbs but nothing too bad. Glad KOM was with only 6 of us... 4 ultimately got away and David was one of them. Finished in downtown Nelsonville with 5 loops of a .5 mile course. Bad bricks on the one side. I managed to get in at second wheel behind a Jittery Joe's guy. Sprinted best I could at end and got 12th. David got second and Tyler and Noah just ahead of me. Great day! We have the green, polka-dot, and collegiate jersey!

Coach Jim

TOUR OF OHIO, STAGE 2

2009-06-18T09:01:00.000-07:00

Wilkesville to Wilkesville, 65 miles. Tough racing Wednesday with a 1.5 mile climb in the last 12 miles. The team managed to put a guy in every move without exception! Sean got in an early move that stayed out for about 1/2 of the race. He was with only one other guy...

Plenty of moves and most came back but for one about half way through the race which Craig and Noah infiltrated. The break grew to six racers and was up one minute or so much of the race.

Jittery Joe's put a train of four on the front of the pack about 3 miles before the 1.5 mile climb to stave off any attacks. Yours truly managed to sneak into their train at third wheel. The climb started fast & furious with the wispy climbers drillin' it rather hard... Globalbike managed to put team mate Tyler in a group of four that open about a 100 meter gap at the front of the climb... Unfortunately Tyler detached just before the climb ended. Sean pushed it hard to the top bringing it all together but for the three off and Tyler still ahead chasing the three he was with.

I managed to roll of the front right after the KOM banner and got a solid 150 meter gap. Sean Adams, Team Lake Effect, joined me and we reeled Tyler in but did not catch the break. We, like the lead group, stayed away and Globalbike finished with four guys in the top ten, the climbers jersey and the sprinters jersey. We unfortunately lost yellow but will fight to get it back! Today's finish had Craig 4th, Noah 6th, Tyler 9th and me 10th. More soon!

Coach Jim

TOUR OF OHIO, STAGE 1

2009-06-16T11:51:00.000-07:00

Wow, this went really well! 57 miles of rolling hills in Gallipolis, Ohio near the Ohio River. There was a flurry of attacks after about 3 miles. We have nine guys in the race and were in ALL of the moves. Very nice feeling to 'race with a net' as I call it.

About 10 miles in, team mate Craig McKinney got up the road with a Jittery Joe's guy and they proceeded to stay away to within 10 miles to go! There lead got to about a minute at most and yo-yo'd between 20 and 40 seconds quite a bit. During this time, the team and I (8 of us) simply covered attacks and sat on wheels. How nice to have a guy up the road!

Once the the entire field was together again, several of us Globalbike guys moved to the front and lined up to give David Forkner a fast lead-out. After a 1K climb, I went to the front first with about 3.5K to go and drilled it full-gas over some rolling terrain to the second last turn. Sean Weddell took over there and did the same to the final turn and then it was Josh Whitmore providing the final kick delivering D-Fork to the line for the WIN!!! Sitting pretty in
Y-E-L-L-O-W after Stage 1!

Coach Jim

Joe Martin Stage Race Final Update

2009-05-11T15:38:00.001-07:00

Joe Martin Stage Race ended with some bright and not-so-bright notes for Team Globalbike. On the good side, Ben Miller finished 12th on GC, Alan Tripp 32nd and Josh Miller in the 60th spot.

Saturday 5/9/09, 92 mile Road Race -- Andre Vandenberg rode the race efficiently, moved to the front and sprinted for 14th. All finished with the main field but for myself coming out at 40 miles in... Simply didn't have the legs for it. I know what I did wrong and how to improve upon it (and will!).

Sunday 5/10/09, 60 minute Crit -- Three of the five starters from our team finished. Ben Miller unfortunately crashed in the last lap clipping a pedal breaking his seat-stay in half and injuring his right shoulder rather badly... His finishing time was that of the group he was in as it was the last lap preserving his 12th GC spot. A trip to the hospital afterwards wasn't so much fun yet he is okay with no broken bones just soft tissue damage that will heal on its own. Alan Tripp finished the crit in 26th place earning 32nd on GC.

Coach Jim

Joe Martin Stage Race update

2009-05-09T10:20:00.000-07:00

Joe Martin has turned out to be a great experience thus far for Team Globalbike. VERY well run race regarding staging areas, sign-in, course marshaling and results posting.

May 7, 2009 Stage 1, Prologue: 2.5 mile uphill TT. Team mate Ben Miller brought his A game and finished in the top 20 of 101 riders at 9 min, 14 sec. The other five of us were mid-pack between 10 and 10.5 minutes. Not an epic day for the team yet all of us made the time cut.

May 8, 2009 Stage 2, Road Race: 110 mile rolling road race with one 9-mile climb. We worked hard early as a team to stay at the front and go with any moves that went up the road. Unfortunately one got away and had up to a 1.5 minute lead. We all worked hard to pull it back and ultimately the race came down to a field sprint in which Ben Miller got 13th (still in the GC hunt!). Alan Tripp finished about 10 riders behind Ben. The rest of us, although not with the main pack (we all came off on the 9-mile climb after having done too much work) did finish comfortably under the time-cut. At days end 25% of the starting 101 riders left the race via DNS, DNF or by missing the time-cut.

May 9, 2009 Stage 3, Road Race: 92 miles and three circuits... This is today! We race at 3 p.m. (4 p.m. Greenville, SC time). We'll keep working hard for Ben and do our best to improve his GC position. More soon!

Coach Jim

Joe Martin Stage Race, May 7 - 11th

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

We're off! It's 12:07 a.m. Wednesday morning (although feels like Tuesday night and to me is still...) and Team Globalbike in three vehicles are en-route to Fayetteville, Arkansas for the Joe Martin Stage Race. Shawn Scott is driving right now... he's 'working' for us this weekend as a soigneir of sorts... Plenty of time for me to look at power files on my computer and read the Joe Martin Race Bible.... More soon!

Coach Jim

SRM, SKINS, ENDUROX, CYCLING PEAKS, COMPUTRAINER!

2009-03-26T08:16:00.000-07:00

Jim Cunningham Coaching is an official re-seller of all the above. Reach us at (864) 630-3081 or via e-mail (jim@JimCunninghamCoaching.com OR steve@JimCunninghamCoaching.com) for all your needs. You can also click on the links to all of these products on our website - www.JimCunninghamCoaching.com.

Coach Jim

Calling all Power Junkies...

2009-03-19T07:41:00.000-07:00

Check out this awesome article from Power Training Extraordinaire, Hunter Allen--

http://www.peakscoachinggroup.com/Archivedarticles/Better%20Understanding%20the%20Peaks%20of%20Cycling%20with%20Your%20Power%20Meter.pdf

JCC Affiliate Coach Sean Weddell and I took the opportunity to learn from Hunter at his Virginia office this past fall. He's a really cool guy and taught us some cool power-file analysis techniques over a few days.

Let Jim Cunningham Coaching know how we can help you with your Power Training!

Coach Jim

Hincapie Spring Series Weekend #1

2009-02-26T06:35:00.000-08:00

Lots of ups and downs for Jim Cunningham Coaching this past weekend. On the bright side, JCC athlete Steve Senn finished fourth in the Saturday, 2/21 Donaldson Center Cat. 4 race after being off the front for three laps. He was caught but still had enough to sprint for a top-five spot! JCC athlete Rick Taylor took fifth place in the same race. Good work gentlemen!

JCC athlete and Cat. 2, Andre Vandenberg was in good position for the final sprint on Saturday in the Pro-Am race but unfortunately took a tumble. He and his bike are okay.

Finally, my Team Globalbike presented by Catoma team-mate David Forkner initiated the winning break in the Sunday 2/22 race, had a few others join him and they stayed away. David took fifth in that Pro-Am race. Good work David!

Coach Jim

First Post-crash group event. Myrtle Beach Metric Century Timed Ride

2009-02-15T13:31:00.000-08:00

After a lousy first day back on the bike two days ago (Friday), today went much better (Sunday). Did the Myrtle Beach Metric Century (part of the Marathon weekend) with a group from Greenville. And although not a race, it is a timed ride with with a well-designed finish line and more. Plus, there were about 20 strong guys going for the fastest time.

I wanted to test my legs (and ribs and head!) and did. At just past the 42 mile point after a three-man break came back I attacked immediately and opened a nice gap that just grew and grew!

Finished about five minutes up on the group in 2:45 total for about 64 miles! Here's the power data for those interested:

MYRTLE BEACH MARATHON RIDE:
Duration: 2:42:45 (2:44:54)
Work: 2410 kJ
TSS: 198.3 (intensity factor 0.855)
Norm Power: 265
Distance: 61.61 mi
Min Max Avg
Power: 0 906 247 watts
Cadence: 29 252 97 rpm
Speed: 0 34.7 22.7 mph

ATTACK AND SOLO TO FINISH:
Duration: 1:01:06
Work: 1034 kJ
TSS: 88.5 (intensity factor 0.932)
Norm Power: 289
Distance: 22.918 mi
Min Max Avg
Power: 0 906 282 watts
Cadence: 29 135 98 rpm
Speed: 0 30.2 22.5 mph

Coach Jim

One Little Victory! Cleared by the Neurologist.

2009-02-12T07:49:00.000-08:00

It's a good day. Eager with anticipation and a little dread (what if I COULD NOT ride outside for months?!?!?!) I visited Dr. Courson Cunningham-Neurologist at Neurology Associates on Grove Rd.

He said my brain is fine and although another fall would not be a good thing, such an event wouldn't be significantly more dangerous due to the recent Grade-3 Concussion I had. Thanks Doc! Back on the bike now with renewed energy...

Coach Jim

Jim Cunningham Coaching 'Mental Toughness & Race Prep' Seminar

2009-02-10T12:15:00.001-08:00

See details below!

MENTAL ASPECT OF CYCLING
*START SPRING 2009 MENTALLY TOUGH*

· PRESENTER- Steve Sperry
· WHERE-Carolina Triathlon, Downtown Greenville
· WHEN-Thursday, February 12, 2009, 6:30 p.m.
· WHAT-Classroom style with Q & A

o Race Preparation
o Race/ride strategy
o Mental skills

MORE DETAILS—Jim@JimCunninghamCoaching.com
www.JimCunninghamCoaching.com
(864) 630-3081

MRI

2009-02-10T12:13:00.000-08:00

Had an MRI on Monday night. Will have it 'read' by my neurologist this week. Hoping to get cleared to ride by the weekend!

Coach Jim

Crash, Bang, Boom!

2009-02-08T15:39:00.001-08:00

Yeah, yeah, yeah... I know it's been too long since my last post. I will try to do better!

Here's what's new...

Last Saturday I crashed in the Waterloo Upstate Winter Bike League ride about 20 minutes in. I didn't cause it and remember none of it. Spent a night in hospital with a grade 3 concussion... I rode today (8 days later) for the first time on trainer. Did 2 X 10 minutes at sub-threshold. Felt good; no head problems. But I became really tired shortly thereafter and remain so...

We'll see what the MRI says... Having it done tomorrow and will see a neurologist this week.

More soon! 'Til then, enjoy your training and stay positive!

Coach Jim

Aerodynamics baby!

2008-11-28T06:01:00.000-08:00

Here is an excellent article on aerodynamics. Enjoy!

Coach Jim

http://www.bikeradar.com/road/fitness/article/how-aero-is-aero-19273?source=newsletter&attr=road/2008/11/27#post_comments

SKINS™

2008-11-23T05:46:00.000-08:00

Now available at Jim Cunningham Coaching! Order your SKINS™ today for yourself or as a holiday gift.

SKINS™ assists with:

Improved Performance
Recovery
Circulation
Body Temperature Regulation
UV Protection

I've personally used SKINS™ in my own racing and training regiment and found SKINS™ very helpful primarily with recovery. SKINS™ helped me win the Tour of Atlanta stage race without a doubt!

Go to http://www.jimcunninghamcoaching.com/store/index.php?main_page=index&cPath=2&zenid=5354d58ae32d22c7d2c02ae56ce790c5 .

Coach Jim

Training With a Power Meter Clinic with Hunter Allen

2008-11-02T07:59:00.000-08:00

Wow, it's been way too long since I've written in here... This weekend, Affiliate Coach Sean Weddell and me are at The Peaks Coaching Center in Bedford, VA participating in Hunter Allen's 'Training With a Power Meter' class. Very cool guy that knows his stuff... Nice town at the base of the Blue Ridge Parkway too...

More soon!

Coach Jim

2008 Presbyterian Hospital Invitational Criterium

2008-08-10T04:42:00.000-07:00

This was a smokin-fast Pro, Cat. 1 invite only NRC race... Signed up with Chris Knetsche, Chris Montelone & Justin Beard since my Cat. 1 team mates are traveling or injured right now (we'll nail it together next year!). I was the only to finish our of my four-man composite team. Very fast through turns. Out of corners along stretches had to hold wheel very tight and sprint full-gas many times! The race was 50 miles, took 1:45 and my Normalized Power was 385 watts. Only had 2 water bottles and need 3 next year... Crash with 1.5 to go almost took me down but just chain came off. Managed to get 43rd out of 134 starters. I was pretty happy with this and realize I can do better in these if I 1) do some motor-pacing, 2) do more NRC crits and 3) work on my sprint! Will do all of this for 2009!

Coach Jim

French Broad Omnium Brevard Criterium, Saturday, July 19

2008-07-20T05:39:00.000-07:00

Had really good legs today. Rodney Dender, Chris Gundling (his first Pro-Am Crit) and I were in it. Chris came to the front once and finished (only 22 of 50 or so did!) which is quite an accomplishment for him. I covered a bunch of moves early on yet missed a two-man roll off that lapped the filed. Stayed at the front watching DLP and Hincapie (neither made the break). Thad Dulin managed to escape the field and solo in no-mans-land for third which also put him in the overall Omnium lead. Fought hard for finishing position and got 12th. Rodney came in 13th and Chris Gundling 18th. Not bad, not great. Personally I really need to 1) make the break and 2) work on my sprint for 2009!

Coach Jim

SKINS are in!

2008-07-07T18:31:00.001-07:00

Jim Cunningham Coaching is now carrying SKINS compression garments (and they're a lot more than that)! Currently your one and only source in the Upstate.

SKINS assists with:

Improved Performance
Recovery
Circulation
Body Temperature Regulation
UV Protection

I've personally used SKINS in my own racing and training regiment and found SKINS very helpful primarily with recovery. SKINS helped me win the Tour of Atlanta stage race without a doubt! See the following for more on SKINS:

http://www.skins.net/us/en/HowSkinsWork HOW THEY WORK

http://www.skins.net/us/en/HowSkinsWork/FAQs FREQUENTLY ASKED QUESTIONS

http://www.skins.net/us/en/WhosWearingSkins/Cycling/t_mobile WHO'S WEARING SKINS

http://www.skins.net/us/en/Products/BioAcceleration_Technology/sport PRODUCTS

Men's and Women's SKINS are in stock and available. Additionally, I will personally fit you for the proper size if desired and deliver them to you!

Reach me by phone or e-mail:
Jim Cunningham
(864) 630-3081
Jim@JimCunninghamCoaching.com

Master's Nationals Churchill Downs Crit, Age 35-39

2008-07-07T18:21:00.000-07:00

A very exciting race for team mate Sean Weddell and me. Sean got in an early break in this 30 miles, 62 lap four-corner crit. I sat at the front and just covered a few moves. Eventually the pack brought the break back and I managed to go with the counter. And it was the right choice! We rode hard as a group of nine and lapped the field. Three other guys came across shortly after we lapped.

Then it was get to the front and sprint for a podium spot with about 20 laps to go (five podium spots with medals). I managed to stay at the front and followed a few hard attacks but nothing stuck. I knew I had to come out of the last corner in the top two or three riders and gas it... The pace picked up in the last three laps and I hung in the top five rather well. Sean held things together nicely. In the last lap, I clipped my pedal in the second turn but recovered quickly and out of the last turn sprinted as hard as I could towards the line.

In the end, I finished sixth, one off the podium... Sean and I gave it our best and we look forward to next year!

Coach Jim

Master's Nationals, Louisville, KY Cherokee Park, Age Group 35-39

2008-07-04T14:01:00.000-07:00

Ugghh... Finished the race and that's about it.

Five mile course, 12 times for 60 miles with several short, punchy power climbs (precisely what I'm not good at). Team mate Sean Weddell and I were in this one together and he did quite well getting in an early break that looked promising if Paul Martin (2007 winner of this race as well as Elite National Road Race Champion) bridged across alone or with just a few others. Wasn't meant to be as a California team pulled it back. I did my best trying to stay near the front but in all reality could not.

One of the short hills had a steeper section in the bottom of it with a false flat to the top and the power climbers/sprinters were dancing over this hill as I sort of faded each time up it and then fought my way back toward the front while recovering to unfortunately do it all over again (the hill took 36 seconds on average and for all you power-junkies, I averaged over 650 watts for these 36 seconds many times up it). When Sean got back, I was able to go with a secondary chase group but this was short-lived and I was back in the fold soon thereafter.

On the bright side, I finished the race (30th place) while many of the 70-or-so starters were dropped or pulled from the course. Sean finished 25th.

We'll try again this Sunday in the Master's Nationals 35-39 criterium. I'm determined to stay near the front and do my best for Sean and me. Optimism is the word; we'll see what happens!

Coach Jim

Tour of Grandview, Ohio Pro-Am crit #1

2008-06-28T21:29:00.000-07:00

A rather epic day! Team mate Rodney Dender and I traveled to Grandview, Ohio where we met up with one of our other team mates Sean Weddell for the first of two Pro-Am crits this weekend. Thunderstorms rolled in just before our race but we got started after a short hiatus at 6 p.m.

The crit tonight was a rectangular four-corner type. Distance-40 miles, laps-44. Noticeably longer than we normally partake in. The race started fast and Sean got up the road early on. There were a flurry of attacks in the first 5+ laps yet we covered them well and stayed at the front of the race. A guy from Texas Roadhouse drilled it in the front stretch shortly thereafter and I managed to get on the back of that train which consisted of seven guys. Not long after, the group of us realized we were clear from the peloton and we rolled it hard and fast for next 10+ laps. Several primes were thrown in and I managed to win one for $50.00--sweet! The group of us managed to stay away and were joined by DLP rider Boyd Johnson who came across solo. After roughly 20 of the 44 laps we could no longer see the pack behind us and by lap 33 we lapped the field and I got to the front and did my best to finish strong. Rodney and Sean worked hard to keep me in position. With about five to go, Texas Roadhouse put a seven-man train into overdrive and simply drilled it to stave off any attacks. We did our best to stay in the top 10 and in the end I finished sixth overall.

Coach Jim

Derek Wilford Takes Silver in the Ohio State TT Championships!

2008-06-23T16:15:00.000-07:00

It was a good day for me today in the TT. A great improvement over last year. 55:10 vs 57:17 for 24 miles. 2nd - Silver medal 45-49!!!

I am happy with that for sure! Pacing was pretty good, but could have been a bit better for the last 5 miles as I started to loose power and concentration a bit.

Thanks - Man for all your coaching, etc.!!!!Derek

Weekend Results and MORE on Mental Skills

2008-06-15T16:50:00.000-07:00

Wow, what a weekend. On Friday evening I drove to team mate Sean Weddell's house in Statesboro, GA. After a short night's sleep, we woke at 3:30 a.m. and drove to Ocala, FL to do the Florida State Road Race Championships as preparation for Tour of Grandview (Columbus, OH, June 28-29) and Master's Nationals (June 30-July 6). We arrived after four+ hours of anxious driving with just enough time to sign up and race, literally. I was in the stall when they called us to the line and hadn't turned a single crank!

The race started off fast and the field was about 75 guys; Master's 30+ by the way... In the first seven mile lap, Sean and I made the break of nine guys and in the end were gone for the rest of the 50 mile race. Sean got away with one and then two others (one bridged up). They opened a big gap and I was able to sit on the other four who were chasing. Unexpectedly, they caught the three and I did my part and attacked straight away. At this point there were just over two laps to go or about 15 miles. I opened a decent gap and nobody came to me. After five miles or so I couldn't see the group behind. I kept pushing hard; so hard my stomach hurt... The chase did close in a bit but I managed to stay away for the win. Sean pulled off a sixth in the sprint and probably would've won the field sprint had he not been boxed in. Together we raced very well. Very fast, hot and hard race!

Here's an EXCELLENT article that all of us need to read, re-read and re-read again and again. Get my point? Read it, you will.

http://www.pezcyclingnews.com/?pg=fullstory&id=5976&status=True

Coach Jim

Kelly finds a new car, uh-oh!

2008-06-03T03:53:00.001-07:00

Kelly and I rode the Blue Ridge Parkway from the Grove Park Inn in Asheville, NC this past weekend. While there she found a new car...

Coach Jim

Marco Pinotti, Giro June 1st TT

2008-06-02T15:40:00.000-07:00

For you power-heads! Below is Team High Road Marco Pinotti's final-day TT performance in the 2008 Giro. Check out his normalized power. High but not freakish. However, consider his body weight of 149 lbs! Also, note the average cadence of 100 rpm's. Ala Lance Armstrong? I guess so... Also consider this is on the last day of a 21 day grand tour! Wow!

Giro Final TT:

Duration: 32:41
Norm Power: 377
Distance: 28.236 km
Min Max Avg
Power: 0 783 374 watts
Cadence: 30 210 100 rpm
Speed: 27.3 63.6 51.8 kph

Coach Jim

Asheville training weekend and bears!

2008-06-01T08:20:00.001-07:00

Kelly and I traveled to Asheville this weekend to get some long steady-state climbing in on the Blue Ridge Parkway along with some other euro-roads of the very narrow variety with switch-backs.

We parked at the Grove Park Inn and rode from there with the climbing starting immediately. Sunset Parkway, Old Toll Rd., Town Mountain, Blue Ridge Parkway. The ride went really well and we had quite the experience on Town Mountain Rd. Riding along, we saw a big black object enter the road from the woods about 200 meters in front of us. It was a black bear... no big deal right, well it was as she had three little cubs with her! Kelly and I both stopped and as I watched, Kelly turned around and threw down one of her trade-mark 'barking dog' sprints in the other direction... The foursome crossed the road and proceeded down the incline into the woods on the other side of the road. The whole experience was surreal. What if we'd noticed them say 50 meters away? I don't want to know what fighting a mama black bear would've been like!

The rest of the ride was normal so-to-speak. We rode to the picnic area atop Craggy Gardens. Kelly climbed well and it was time to descend back to the GPI. I figured about 1 hour (took us 2 hours to get up there). I was pleasantly surprised with Kelly's improved descending skills though and we made it back in about 45 minutes. She was taking corners much faster than I've ever witnessed.

Great day of riding!

Sunday morning presented us with a little rain but it cleared by 9:30 a.m. and we got out for a 1 hour spin.

Coach Jim

BMW Performace Center Thursday 29 June Circuit Race

2008-05-30T08:35:00.000-07:00

Team POA has done a really nice job with their Thursday night series at the BMW Performance Training Center in Greer, SC. Last night was the second event of the series. My team mates and I (Team Carolina Triathlon-Metro Reprographics) did both the Master's 35+ and Pro-Am race.

We took 1st & 2nd in the Master's race and 4th & 5th in the Pro-Am race.

If you haven't given these a try I highly suggest you do. The courses are safe with no cars and really wide lanes. Blair LaMarche, event coordinator from Team POA, does a great job giving out lots of primes too! I think he had over 20 last night! Plus the entry fee of $15 ($10 for a second race) is quite reasonable. These are USCF races and one can earn some upgrade points too!

Coach Jim

Tour of Atlanta--Mission Accomplished!

2008-05-26T15:33:00.000-07:00

Today's stage was a four-corner crit with one short hill in it. Our rivals were there ready to go as were we. The course was fast and the weather was sunny and 81 degrees. The racer second to me was down 21 seconds at the start of the day. Being a sprinter and with four MAR (Most Aggressive Rider) time bonuses available along with time bonuses for 1st thru 3rd at the finish, we knew we had to beat him in as many of those as possible. In the end we did our job and held him at bay with Sean Weddell going on to win the stage and Rick Creed taking second. And I managed to win the GC in this 2008 Tour of Atlanta!

Coach Jim

Tour of Atlanta Sunday Update

2008-05-25T19:13:00.001-07:00

The pressure was definitely on today. We had a 45 minute criterium and I was down 19 seconds to first place and 3 seconds to second place. Further, this is a timed race and they had sprint primes (three of them) which gave the first, second and third rider through the line on that lap a 5, 3 and 1 second bonus respectively. The two guys ahead of me were sprinters too... Clearly, I had to watch them and drill it at the right time and get away.

With about 20 minutes to go in the crit I did just that following one other racer along with Steve Sperry and we opened a gap of 5, 10 and eventually 35 seconds! We managed to stay away and I was surely inside-out trying to earn as many seconds back as possible. Steve came to the front and pulled like a freight-train three or four times (turning me doubly inside-out!) which really helped us build the lead.

First on GC with one day to go! We'll do out best tomorrow, Memorial Day, to keep the jersey and put the nail in the coffin for a victory at the five-day, seven-stage Tour of Atlanta 2008!

Coach Jim

Tour of Atlanta Update

2008-05-24T16:32:00.000-07:00

Well it's been three days and five stages. Thus far things have gone rather well. Thursday was the ITT in which I finished fourth. Not at my best due to just coming off a bad virus... lungs still not 100% but legs were good.

In the evening we did 800 meter street sprints and first of all they were a lot of fun. I managed to win the first heat, get second in the semi-finals and fourth in the final round. Not bad for the first go at this and man was it a lot of fun!

Friday evening found us in a wet and technical crit. Got away and one guy came up to me. We built a lead of 35 seconds by the end and it earned me the leaders jersey--1st on GC, whew-hew! It's always fun to have but is the pressure ever on and you feel it shortly after earning it... Now you have to defend and keep it!

Saturday was the TTT in which we did okay finishing the top 3 teams. At the moment we're not sure where and what the time gaps are due to poor management on Georgia Cup's part. It appears I've fallen to second overall by about 20 seconds. We'll see tomorrow... In the afternoon was our road race and after many hard attempts by all six of us it came down to a field sprint. Rodney Dender took second and Steve Sperry fifth.

More to come in the next few days. We'll go for it tomorrow and Monday in two crits. Looking forward to it and surely going to try to put a dent in things...

Much fun and legs are good!

Team mates are doing great too with three of us in the top 10. I'd fill in all the details but must run!

Coach Jim

Ed McAlister puts the hammer down!

2008-05-21T04:08:00.000-07:00

Jim Cunningham Coaching athlete Ed McAlister not only completed but top-20'd this past weekend's Brasstown Bald Century (that's miles baby, not kilometers!). This ride had over 10,000 feet of climbing and ended atop Brasstown Bald--one of the most difficult climbs in the country. Here is Ed's race report:

Wow, what a race. I had really good legs-your suggestions during the week were dead on. Started with the lead group-maybe 10 or so, but on the first long grade I realized that I could not hold the pace and dropped off. Rode by myself for about 5 miles—all the rest were behind me. Another guy dropped off the lead and we worked together for about 60 miles. He was stronger on the flats and I was on the hills and grades-imagine that. My weight loss has really made a difference. We picked up two more guys at about 70 mi and worked with them to about 85 miles-the bottom of Hogpen Gap. The 3 of them pulled off at an aid station, but I kept going-turned out to be the right move because I never saw them again.. I climbed Hogpen and pulled back 3 more riders –got to the top had the great down hill and started in the valley for Brasstown. Along the road I passed 2 guys, but one passed me back at the bottom of Brasstown. Up to this point I was in good shape getting tired but was really strong and climbing well, both in and out of the saddle. Out of water at the bottom of Brasstown-stopped filled up and started. That climb is amazing. I did well, but it was a struggle-mainly because it was at the end. I kept waiting on the wall and then I found it. I realized half way up I may be in trouble and then it hit me suddenly---I was in trouble. Going maybe 3 mph I swerved to the left then overcompensated and swerved right turned back to the left and just tipped over-man was I mad. Only 20 or so meters from the top of the wall. I jumped up and almost ran 20-30 meters jumped on the bike and took off. The rest of way was almost easy. Finished in 6:27. Not sure about how I placed, but no worse than top 15. The answer I got was the finishers would be posted later. Finishing was bitter sweet, but I was actually amazed I felt so strong and had the energy to do so well. The food drinks worked perfectly and the meal suggestions in preparation for the race were great.

The wall is very similar to Sassafras, but I have never rode 98 miles and tried Sassafras. Yesterday I was pulling on the bars so hard my front wheel came off the ground.

Tardy, tardy!

2008-02-26T11:51:00.000-08:00

Hey, y'all... It has been a while since I've posted anything on my own darn blog. I apologize to those of you reading it... The last month or so has been very cool with lots of exciting coaching and cycling things going on. Here's a laundry list of them; send me a message at jim@JimCunninghamCoaching.com if you want to comment or discuss any of them:

1) Client and dad, Jim Cunningham SR. finally invests in an SRM power meter. He loves it! About time!

2) Team CTM (that stands for Carolina Triathlon-Metro Reprographics and you see why it's just 'CTM' now!) raced this past weekend and chalked up a 5th--Jim Taylor in the Pro-1-2 Donaldson Spring Series #1 race, and 2nd & 3rd--Sean Weddell & Rodney Dender in the Master's 35+ BMW Performance Center Series #2 race.

3) Kelly Patton (my wife), Chris Miller (client and work-horse extraordinaire), Jim SR. and I did the 'Myrtle Beach Marathon 100K' timed ride. Kelly finished 5th of all the women, Jim SR. & Chris were in the top 20 and in the sprint... Somehow I snuck off the front 20 minutes into the thing and stayed away for the next 2:26 stealing the fastest time on the day (295 watts Normalized Power--ouch!!!)

4) Jim Cunningham Coaching has added an additional coach in Sean Weddell! You can reach Sean at swimuk@yahoo.com. Sean is an accomplished swim coach at the collegiate level, Cat. 1 road racer with lots of power and tactical sense. After coaching a few cyclists for the past 1.5 years, Sean has secured his USACycling Club Level license and looks to make coaching his full-time gig once again as a cycling coach.

5) My team's website http://www.teamctm.com/ is really starting to rock! Check out the pod casts; they are well presented (kudos to Josh!) and you will learn much about cycling! Believe me, I did!

I'm sure I could list four or five more things but must stop here...

Happy training & racing!

Coach Jim

Busy, busy!

2008-02-05T03:48:00.000-08:00

Man has life been busy the last few weeks! I realize as do some of you readers I have not written anything about the Upstate Winter Bike League since Week 5 or thereabout. My bad. The skinny--the last two were quite nice with good weather and fast attack zones. I managed to get third in the final attack zone this past Saturday, 2/2/08, after about 100 miles of riding (and also after one earlier attack zone where my team mates and I helped Jim Taylor place 1st!). Here's some numbers on those from the ever-reliable SRM Power Meter:

Sprint Zone #1 w short hills. Off front much:
Duration: 10:55
Work: 222 kJ
TSS: 23.3 (intensity factor 1.131)
Norm Power: 373
Distance: 4.458 mi
Min Max Avg
Power: 0 1117 339 watts
Cadence: 31 124 96 rpm
Speed: 10.8 35.4 24.5 mph
Pace 1:42 5:33 2:27 min/mi
Crank Torque: 0 986 296 lb-in

Sprint zone #2; bridge to Andy, etc. hard to finish:
Duration: 16:23
Work: 290 kJ
TSS: 29.9 (intensity factor 1.046)
Norm Power: 345
Distance: 7.179 mi
Min Max Avg
Power: 0 927 295 watts
Cadence: 30 133 98 rpm
Speed: 17.3 40.4 26.3 mph

Coach Jim

Dream Come True!

2008-01-18T13:47:00.000-08:00

Thanks to Glenn Thrift (better known as Papa) I've secured my USCF Category 1 Upgrade. Whew-hew!!! Been knockin' on that door since 2006 and wasn't sure I'd get over the hump on that one. But it is done! BIG TIME Thank You to everyone that's helped me get there, starting with Dad, Jim Cunningham Sr!

Coach Jim

The Belgian Forty...

2008-01-08T18:58:00.000-08:00

Wow, what a crazy ride to work this morning... Left home lit to the gills in the dark and dense fog at 6:30 a.m. During my ten-minute warm up I nearly piled it up while coming to a normally routine stop from the dew that settled on the road through the night. Oh well, move on I thought and leave those brakes alone! Shortly thereafter I started my 40 minute Level IV interval... I got it in but was exceptionally challenged by the bumps, potholes (is this Ohio?), cars and slippery turns I encountered... Worries subsided with about five minutes to go realizing I had this *&^$%#%&$^@! by the horns and it was smooth sailin'... I hope next time conditions are better or I'm on my Computrainer!

Coach Jim

Upstate Winter Bike League #4

2008-01-06T04:21:00.000-08:00

UWBL #4 was awesome this weekend thanks to great weather and lots of riders. We rode 83 miles or so in just over four hours at an average speed of 20.7 mph. There were two official sprint zones, the first won by Greenville's own Rich Hincapie and the second by Boyd Johnson. Team Carolina Triathlon-Metro Reprographics holds the top spot in the Team Competition after Steve Sperry and Jim Taylor placed second and third in today's sprint zones respectively.

To add to the fun, UWBL #4 had a special guest in George Hincapie today. Looking fit and having fun, George idled along (compared to the rest of us) on his new Giant well-appointed with a Dura-Ace SRM.

UWBL #5 is next Saturday, January 12th and then it's off to Alto (Georgia) for an epic 120 fast miles on Saturday, January 19th.

Coach Jim

Positive Thought for these Cold Winter Days...

2008-01-04T08:05:00.000-08:00

'Everyone has an equal opportunity to prove he has no equal'
--Demetrius Boa,
--compliments of Dan McNamara

Happy New Year!

2008-01-02T13:45:00.000-08:00

If your 2008 training hasn't begun the time is NOW. Get motivated, get it together and get it done!

Coach Jim

Gotta Love That Power Meter!

2007-12-24T19:37:00.000-08:00

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

Upstate Winter Bike League #3

2007-12-18T05:33:00.000-08:00

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

Chris Miller, Michelin and a Haiku or Two

2007-12-14T10:03:00.001-08:00

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 Night

Summer:
Downhill scorching flight
Winds rush past deafeningly-
County line sprint won

Fall:
Many leaves scattered
Climbing cool deserted road-
Breathing labored now

Spring:
Muggy wind blowing
Horses by rough roadside fence-
Make believe Roubaix

Coach Jim

Chris Miller Nails Top 10!

2007-12-09T16:19:00.000-08:00

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

UWBL #2

2007-12-09T16:10:00.000-08:00

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 Ride

2007-12-03T18:12:00.000-08:00

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

UWBL #1

2007-12-01T14:26:00.000-08:00

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!

2007-11-28T07:51:00.001-08:00

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.aspx

Coach Jim

Winter Riding

2007-11-24T09:48:00.000-08:00

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

A great weekend with Coggan & Overton

2007-11-21T02:35:00.001-08:00

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