Pete Read Coaching. (Senior Coach with the Association of British Cycle coaches). E-mail..pete@cyclecoaching.com

I would like to see ALL communication done via this page as the idea is for everyone to benefit by your queries and my answers. I will always answer your queries to the very best of my ability (as you can see below) and it's never my intention to offend anyone via my answers. However it is my nature when coaching to be very direct and say it exactly as it is so if you are naturally sensitive and for some reason you are offended by my response it will not have been my intention so rather than delete our communication just tell me about it and lets thrash it out on the page rather than behind closed doors.

Hi Pete,

 My left knee has a slight eliptical movement of about 10mm lateral in total. I have ridden for years with out discomfort. Do you think i should try to fix this for greater efficiency and if so where do you recommend to go for help? age 41 3 years TT, mtb, touring for years.

thanks, Rich Timms

Triathlon biking fundamentals by Julian Read

Pete has kindly allowed me to commandeer his column to share a few observations regarding the bike leg of triathlons, or more specifically, how inexperienced cyclists prepare for and ride them.

Firstly, if you are serious about improving your cycle split, SHAVE YOUR LEGS (yes, you women too). There are many reasons why traditionally cyclist shave their legs, most of which aren’t applicable to amateurs at our level, but take my word for it....for very little effort it’ll feel like you’re doing the job properly. You simply can’t help but adopt the correct mindset when training and racing if you look down and see Armstrong’s legs!

Next, get those knees in!! I have passed more cyclists this season, riding £3k plus superbikes with hairy legs stuck out at 45% totally undoing any benefits that being astride a 2 wheeled missile may be offering.

Which brings us on to equipment; a nice bike is a great tool to own and ride, but if you can’t average 25mph and you’re blaming your steed, you’re kidding yourself.

Bear in mind that there have been lots of 30mph rides over 10 and 25 miles, performed decades ago on steel frames with normal handlebars, exposed brake cables and toe clips by normal club cyclists.

So....here’s a rough rule of thumb on which to base ‘investment in (loosing) weight and (improving) aerodynamics’.

If you can’t beat 26 minutes for 10 miles on the road or turbo trainer, you simply need to ride your bike more; ideally structured training with a heart rate monitor but just getting our for 5 hours or more a week and pedalling hard will get you through this barrier within 6 weeks.

This is achievable by any physically sound person on an off the peg £500 road bike, no extras, gizmos or excuses.

At this point, you are allowed a set of tri/aero bars. BUT make sure your position on them is checked by someone who knows what they are talking about. There are too many triathletes contorted into bike positions that should be reserved for a circus.

By now, you will be approaching a 25mph sub 24 minute 10 mile ride and can justify a pair of lightweight aero wheels, but equally as important is that they are shod with quality skinny tyres, inflated to the correct pressure (PLEASE don’t hinder yourself with a disc wheel unless you are strong enough to finish top 10 in most events...it WILL slow you down overall).

So there we have it; at least 5 minutes off your Olympic distance bike split within 3 months, with style and panache. What’s more, ‘serious’ cyclists will no longer roll their eyes in amusement and disbelief as you wobble by...RESULT!

Hopefully those that this is aimed at will take no notice, and then I can continue to make amends for my abysmal swim and run on the bike!

Drafting

Well as most of you know I come from a pure cycling background where drafting (taking pace in time trials) simply is not allowed, the penalty being immediate disqualification. There are no warnings and no time penalties so subsequently no one drafts (takes pace). Also the ‘draft busters’ (‘observers’ in time trialling) are static, dotted around the course which I feel makes spotting genuine drafting much easier than when on a motorbike. So in my entire career I have probably seen half a dozen cases of genuine drafting from around a fifth of a million rides a year. Anti drafting is so ingrained into the psych of time triallists that the riders themselves simply do not tolerate it and would report anyone else doing it.

Ok you might argue that we are talking relatively small fields of a 100 riders but in a 50 mile time trial it is quite common for the top riders to catch and pass 30 lesser lights in the course of the event so there is a very high potential chance that drafting could take place. But the bottom line is that it doesn’t for the reason mentioned above, instant DQ and no appeal.

And yes Mark you are right, we did have approx 40 x 2 minute penalties given out on Saturday and just 1 DQ for 2 infringements.

So as I see it the bottom line is to tighten up the rules as in time trialling, no penalties, just instant DQ and to have static observers rather than mounted ones as I feel they are far more effective as the competitors don’t have to know where the observers actually are.

The day after Ripon I was involved in the National 100 mile time trial actually on the same roads A168/A19. We had 120 competitors, which I realise pales alongside Ripon but 120 is all our governing body will allow, and despite this being a national ranking event with all the top riders in the UK taking part not one rider infringed the ‘taking pace’ rule.

Stamping out drafting with such massive fields is like trying to stamp out drink driving, simply if you are driving you don’t drink at all then there can be no quarter, no grey areas. So anti drafting has to depend on the BTF to actually change the ruling to black and white, no drafting!!!

Anyway I won’t labour the point further, you now know my views, I absolutely hate drafting (taking pace), it’s the worst thing that can happen within competition as far as I am concerned and don’t think the pro triathletes should be allowed to do it either.

Pete.

14.07.09

Pete,

Weight Loss.  Obviously, calories in Vs calories used,  is of great importance. But what sort of calories, in particular, calories from protein. When weight training it is important to consume protein after a session (if you wish to "beef up").  After a (cycling) training session I have a couple of  Wheatabix with honey (20%protein 80% carbs), but the next morning 10.30 ish my legs are still sore and so I have a protein bar. I added up al the protein I have over a day, and it adds up to over 100g a day (some times 120).  How much would you advise to consume? I'm 86Kg and wanting  to get down to 83Kg, and training 10 hours a week. I feel my diet is very healthy, normaly eating 7-8 portions of fruit and veg a day.

Thanks,

Richard Reynolds.

Hi Richard,

Thanks for your question. Whilever protein is important it isn't as important as carbohydrate for endurance sports. 'Endurance' being anything aerobic so more than one minute or so. You will always get a certain amount of muscle breakdown when training for endurance, in fact the body will use approx 15% protein for fuel so effectively the body will eat itself hence the sore legs. But this doesn't mean you need more protein, what it does mean is you need more carbs when training as carbs are refered to as 'muscle sparing' meaning the body won't use as much muscle (protein) for fuel if there are plenty of carbs available. Also (ironically) the body will use more of the stored fat for fuel if the carb tank is full otherwise it attempts to hang on to stored fat hence short term starvation diets don't result in fat loss but they do result in protein (muscle) loss/atrophy. So the bottom line and the answer to your question Richard is to ensure your carb stores are always fully topped up and the rest will more or less take care of itself. As you obviously know the 80/20 ratio is virtually perfect but perhaps you aren't getting enough as you would probably eat 2 weetabix even if you were a non athlete!

Basically you don't want to 'beef up', the only muscle mass you need as a cyclist is on your legs and glutes, upper body muscle mass is no more than an unwanted passenger. Just look at the european pros, superb leg definition and almost emactiated above the waste.

Ok I will leave it at that and trust all is clear above but if not please come back to me immediately.

Regards,

Pete.

Pete,

I thought I would put this on here instead of asking direct as it may benefit others. Why is it I feel so crap on my rest day obviously you know what my schedule is but after the endurance maintance day, the interval session and then the recovery ride, my complete day off the bike I feel very lethargic and sometimes a bit crap. Is this due to the body going into what I have read is "deep recovery" and would it be beneficial to have a very short leg turn 20mins or so with no resistance or is it due to not refuelling correctly following the interval session. The speed session recovery is now down 1min 30sec next week so it is getting harder and I am taking a full bottle of carbs on board following the turbo sessions. I don't know wether anyone else feels the same on a day off. I feel fine after the rest day but it is just on that rest day that I feel crap.

Thanks 

Ratty

Hi John,

Ironically the reason you feel rough on your days off is because of the carbohydrate (glucose actually) in your blood. This would normally be burnt off within the first few minutes of training but when you do nothing for a day the resultant build up of carbs in the blood causes a feeling of lethargy and heaviness. it's the fact that you are fuelling correctly that causes this feeling and nothing to do with under fuelling. So you are right in thinking that 20 minutes of spinning a light gear would aleviate the problem, in fact 40 minutes would be better, done at recovery pace in a tiny gear with no perceived level of intensity.This is the main reason the pro cyclist in Europe ride their bikes on their days off when all you would think they would do is want to rest during races such as Le Tour!

Pete.

Hi Pete,

Thanks for that it makes a lot of sense as I feel better on the bike than off it sometimes. I am now just praying that this wind drops before tomorrow unless it is on my back all the way round of course!!!!! I will give it go and see what happens with the recovery spin.

Cheers

John

     I don’t have a question, this is just a testimonial. Think back to all the training you've done over the last week. Is there anything you could have done differently that would have been more benificial? I know that the training I did was just what I needed, and will have created the maximum training effect possible. How do I know that?

      I went to see Pete three weeks ago, and I'm very glad I went. Having studied sport science at A level, and read triathlon training books and looked at hundreds of training web sites, I thought I knew what I was doing, and felt confident to prepare a training plan to bring the success I desire. But the more books and web sites I read, the more confused I became. My head hurt more than my legs from all the thinking of what sessions to do when. It seemed like a massive task to plan the best schedule.  During my time with Pete, I was weighed, pinched and tested. I felt like a pro for the morning! The test wasn't as hard as I thought it might be, it was steady away till near the end where it was similar to a hard turbo session. For just £40 I know where I stand, and Pete worked out a simple plan for the next 8 weeks (free of charge  for NYP Tri members), and I mean SIMPLE. It’s great to be able to just turn the brain off and ride my bike, knowing I'm doing just what I ought to be doing.  Even though it’s only been 3 weeks, I feel faster and stronger already and I can’t wait for my next test in 5 weeks time.  If you think you don’t need a coach, because you've been training for years, or because you're new to the sport and need to build up  some fitness first, I'd 100% recommend you get in touch with Pete. You'll be training anyway, so you might as well train correctly. It's not rocket science, it's not torture (though Pete might have something up his sleeve for my next visit!) Its simple, Pete will make sure you use your time training EFFECTIVELY.

Richard Reynolds

Just a brief one to say a sincere thank you for the glowing testimonial Richard. As you proably know I have been coaching for 22 years now and all my work comes via word of mouth. I have to get it spot on 95% of the time otherwise I wouldn't still be in business. It really is good to be appreciated though and look forward to seeing for your re-test. Going to be interesting!

Regards,

Pete.

Speed is what you need. The cycling time trial season is already upon us, in fact the first early season events have already been ridden and the triathlon season isn't far away now. So assuming you have done the aerobic base training as I suggested back in December it's now time to introduce some speed work then your first race won't be a baptism of fire. The transitional effort from base training to racing is massive hence the first triathlon inevitably results in sore legs and even sorer lungs hence the need for some race pace efforts during training. These efforts should be started approximately 4 weeks before the first race of the season and needn't involve special preparation or structure, simply a few race type efforts done within a normal training session is enough to 'get the rough off' as the saying goes. Just a flat out length or two in the pool, a couple of digs on the bike or a few short race pace sprints while running each week is enough, although some structured race pace sessions do tend to work better. However, as those of you who attended my training days at Welburn will remember, when it comes to speed training you don't need much, in fact 5% of your total training time is enough so if for instance you are training a total of 8hrs a week then around 24 minutes of race pace effort is all you need to do spread over the three disciplines. When it come to race pace training do not fall into the trap of thinking more is better because just the opposite is true. If the race pace training is done at a high enough intensity you don't need much at all so be warned! However, race pace training must be just that, training at race pace and not just training a bit harder than you have been. If you don't know what race pace training feels like then either ask someone who really does know to show you or alternatively ride/run/swim as hard as you can for a minute or so and then when you think you are at the very limit of your ability push even harder. That's race pace training and it makes racing feel relatively easy by comparison! Ok, I trust that's clear, try it and you will be surprised at the difference it make when you do your first triathlon. Problem is, race pace training done correctly will probably make you feel ill so it really does depend on how badly you want success as to whether you bother or not!

One final word of warning, don't do race pace intervals unless you have a massive depth of aerobic base.

No excuses now, the weather is perfect.

I will be in touch soon,

Pete.

Hello Pete/All

Just wanted to follow-up the detail above.  I discussed this with you before but I feel that I don't have a race pace.  I've always had in the back of my mind that I need to conserve in a race to ensure finishing - even in short, sprint distance events.  From reading your guidance I'm reaching the conclusion that until now I just haven't been bothered enough!  My focus has changed in recent times and now I really want to establish that I have given everything in a race.  Part of this reflects the fact that I've been to see Pete for some analysis and coaching direction which has been of great inspriation and I do feel now that I can move to a new level by achieving very objective goals. 

The bulk of my bike training is done during a communte which I will now include a race element but due to the mileage I may limit this to ensure that I can keep the frequency up.

Finally, I've been on the CTT website and ordered a handbook as I plan to start time trailing to support the race pace element. 

Hope this contributes to this page and I'd be pleased to see any feedback.

Andy B

Andy,

Probably of no use to you what so ever but I felt in the same position a few years ago hence my reason for starting to race TT which improved my bike splits no end. (It was just a shame that I can't run anymore). I have already raced a couple of times in fact by the time a lot ofpeople have hit their first tri I will be into double figures for events) and there are loads of local races to choose from if your book doesn't arrive in the next few days and you need race entry details let me know as all the details are not included on the CTT website. I was a dedicated commuter 32miles a day but felt that it did me no go so now I am all quality and no junk. If I ever become your minute man just make sure you don't overtake me!!!!!!!!

Ratty

Hello Ratty

Good to hear from you.  I know that you've done realy well with your cycing so the feedback is encouraging.  My CTT book has arrived and I've been trying to decipher it!  There doesn't appear to be as many locally as I expected - I'd like to get some mid-week events in for a start but I'm definately going to start entering.  If you can offer any detail regarding local events it would be appreciated.

What;s a minute man?......is it anything like a wingman!!  If so, I'll be yours any day!

Andy

Andy,

The midweek events usually won't start till the evenings get a bit longer around May time. If you have a look at Clifton Cycle Club their evening races are around the Sheriff Hutton area if that is nearer to you. If you look in the back area of the book the course descriptions for Yorkshire courses are there, all beginning with V eg V310 which is at Tadcaster so you be able to work out where they are. I am racing next at Ripon next week and then after Easter near to Brotherton on a 10 on the 18th.

If you need any details just drop me a line ratty.clare@googlemail.com

If I am your minute man it means that you set off a minute behind me so the more people you passthe better it is until someone overtakes you like you weren't there with a disc sounding like a helicopter going well .

If you can get across to Otley on a Wed they run the Pool triangle which is a 12.5mile hilly race. Pay £1 and race it is well attended and the aim is to get sub 30 the details are usually on the Yorkshire Road Club website.

Good luck I will hopefully see you at one soon (as well as some others when they pull their fingers out!!!!!!!)

Ratty

Hi Ratty/Andy

I would also like to do some midweek timetrials after the Stokesley Duathlon tomorrow. I do not have a CTT Handbook so I would not mind getting some TT date/times from one of you. I am looking for events around Boroughbridge, Sheriff Hutton & Ripon(even at weekends). I also do not want to miss the TT that you register at Dalton Village Hall late on in the summer (on a Saturday I think) as this is just on my doorstep.

Many thanks in advance.

Walter

This is what the turbo was invented forso no excuses please! Looking out of my window I see a blizzard raging and probabaly 6 inches of snow carpeting the garden. Before the turbo became a popular (well popular with some) training tool, a scene such as this either meant risking your neck on the icy roads, which is what we usually did, or not training at all. But then in the mid '80s it happened, we started getting some turbo trainers imported from America, they were really basic and only built to last a couple of seasons before they degraded into a pile of iron oxide. The Yanks called them 'wind load simulators' and the idea had started in Canada and North America where it snows from October until April apparently. In fact I had a client in Canada, ex Brtish bank manager, 55 years old who trained all winter long in his cellar on the turbo and came out in spring to be one of the most successful cyclist ever for his age in Canada. Bear in mind he never went on the road once all winter, he couldn't. So please don't let the snow or any adverse weather stop you from training, I do appreciate the turbo can become rather tedious and wear you down but at least you won't have to use it from October to April as we do get the occasional day of better weather. People do have a love/hate relationship with the turbo trainer and I have experienced both to the extreme over the years so when I am in 'hate' mode I just remind myself it's simply a means to an end and I am training when others aren't.

See you on the road when this lot melts!

Pete.

I don't know about anyone else but the sun always shines in my turbo dungeon!!!!!! 2hrs looking at the snow falling on the drive outside the garage door already looking forward to tomorrows session back in the dungeon!!

Ratty

That's the spirit John, just what I like to hear. Pity others can't adopt the same attitude!

Pete.

Now is the time to start serious training if you haven't already done so. Leave it any longer and you will find it difficult to be competetive once the season starts. Ok you will survive events but only to make up the numbers rather than be in with a chance of a place. So if you are going to do it (train to race) then you just might as well do it properly. 

So many amateur athletes go through the motions of training without actually creating a training effect. Going through the motions is an easy option, it's relatively stress free and at least you feel you have done something at the end of each session. But as soon as you compete in your first event you immediately realise that despite spending hours on the bike, in the pool and on the treadmill/road you aren't actually going any faster or feeling any stronger than you have in previous seasons. In fact nothing has changed. Why? Generally beacuse you started training too late or you haven't done enough training or trained hard enough or you simply don't know how to 'train' in the true sense of the word. As potential athletes our natural abilities are very similar, ok some are blessed with a slighly larger lung capacity or stronger muscle groups but the difference between a 'natural' athlete and a run of the mill athlete is only around 3% when untrained. I am going to make a sweeping statement now but it is absolutely true and that is, none of you have reached your potential in the sport or even been anywhere near it. You could all be potentially much better at triathlon than you are now regardless of the level you compete at. If you are happy to make up the numbers and don't aspire to anything more than taking part then that's fine, but if you have a secret wish to be the best you can but don't know what to do about it then start 'training' now in every sense of the word and stop going through the motions and you won't recognise yourself by mid season.

Hope to see you on my next training day, Sunday February the 8th at Welburn village hall. Be there, you will learn a lot.

Pete.

Need to lose weight?Pete, a question - how long after a 'bonk ride' would you leave it before consuming any calories to optimise the effects and what food groups / types of calories would you recommend after such a session ? Question posted by Mark Rees 151108 Hi Mark, thanks for your querie, a good point; After such a ride your metabolism is raised above it's base rate for approximately 4hrs (even more in some cases) so during that time you body is still burning fat at above it's normal resting rate. So in a perfect world, if you was a professional for instance, and if you have a lot of fat to lose you might not eat much at all until after the 4hrs. But this is not the case, we aren't pros and it would be athletic suicide to attempt to do so although I have done this years ago when I was paranoid about fat loss! So what you need immediately after a long bonk ride is one of the superb recovery drinks available, one with a perfect balance of protein and carbs which in fact is 20% protein and 80% carbs. The protein in the drink ensures any damaged muscle is repaired quickly and the carbohydrate tops up your muscle glycogen stores which by now will be depleted. Most of the top sports drink companies, Allsports, Hi5 and SiS do one of these 80/20 recovery drinks although I am not sure exactly what they are called other than the Allsports one which is in fact called 80/20! At the risk of making myself unpopular I believe a primary cause of my serious post viral fatigue 5 years ago was overdoing this sort of training. I am still not totally well and doubt I ever will be. So caution is needed and if I could go back I wouldn't do this except to a very small extent. I realise there are different views on this and many people will think my view is wrong but I wouldn't wish my experience on anyone. Hi Pete Some good stuff here, appreciate your thoughts on these subjects. Hi Simon,1) Electrolyte tablets (Nuun etc) are absolutely fine as long as the recommended amount of water is taken with them but if not then they simply increase the risk of dehydration and a concentration of mineral salts in the blood as all such product do. However any of the electrolyte tablets on the market are no better than electrolyte powders, they are simply a similar thing in a different form and tend to be more expensive than powders. I know I am at serious risk of sounding like an advertisment for Allsports products but Allsports electrolyte, called 'SR3', was reviewed in 220 magazine a few years ago and it came out number 1, head and shoulders above it's nearest rivals. 2) Power meters, in a word, an expensive toy, but as with all these things there are both up and downsides which I will now explain..... Unlike a heart rate monitor, a power meter (SRM cranks or Powertap hub) reacts instantly to effort or lack of it. Hence they are extremely frustrating and in most cases impossible to use on the road. For instance if you have planned to do a 2hr ride at 200 watts on a power meter then it's reasonably easy to hold this on a flat road into a wind but the second the road goes down or up then the power instantly varies massively to the point where is falls to nothing on just a hint of a decline in the road or doubles on an incline and holding a fixed power becomes impossible. Power meters work brilliantly on a closed track such as Manchester Velodrome or even in a time trial on a flat (ish) road but over slightly undulating terrain they are difficult to use and in hills totally impossible. Structured training; is it necessary?Practice makes perfect?; Summer races are won in Winter.Finding the 6hours/wk for training sounds easy but with a family and a full time job it is very hard. I know that winter training has to be long and steady but I can only find half hour sessions at a time; either before work or at lunchtime - evenings & weekends are dedicated/disappear to the family. At the moment I squeeze 7-9 sessions a week averaging about 4 hours a week and although it is better than nothing I know it does not meet winter training requirements. Although it is not recommended in training guides, I believe that quality rather than quantity in winter can be an alternative. It does shorten my peak racing period in the summer and also the number of A races I can compete in but at least I am competing (even if only Olympic distance or shorter) and achieving reasonable performance - even if submaximal. End of season niggles and injuries are my problem so to keep things in check I also have to do strengthening work in the gym. In fact I am doing at least 3 strength sessions per week at present. What half hour sessions on the bike, ****both on the turbo and on road, ****are best for the winter? I tend to use the 7x 1min (30sR) building to 7x3min (1minR) sessions during the winter or adapting the 5min 135bpm/10min 145bpm/15min 155bpm session. Not ideal but better than nothing. More variations and recommendations would be warmly received. I need variation on the turbo as I dont look forward to it even if it is only for half an hour. How some people can do up to an hour on the turbo is difficult to comprehend!I find myself being able to associate with both Walter's and Pete's remarks on the TIME issue. As somebody with a young family like Walter time is an issue, although I have the advantage of shift work which gives me ' ME ' time during the day when the kids are often at school, something Walter does not have the luxury of. Of course I suffer from added tiredness due to working shifts. Pete is right though, finding 6 or 7 hours is always possible ( I could do it simply by switching off the computer and not watching the only things on TV I get chance to see, the News, the weather and the odd Match of the Day! ) but the difficulty is making that choice regarding ' ME ' time to train and what for most of us is the essential ' ME ' time to just cabbage on the sofa or chill on the computer or have a bottle of wine and some quality time with the wife ( just as important in life but not the way of those at the top of the sport ) . I am still working on the 36 hour watch but until then it's a trade off. I believe the simple answer is that if you are hungry to be at the top you have to sacrifice! PS. Once upon a time I was a half decent Triathlete and Athlete ( I know it is hard to believe! ) but that was achieved over months and months of average training weeks comprising of just 7 hours training and stacks and stacks of base work - usually trundling to work and back on my bike, but all year round. I also found I had a lot less body fat! Give it a go, good luck. Mark Rees 061208**

Long consistent rides of 3-4hrs using a small gear (little ring and perhaps 15,16 17, 18, 19 sprockets) at a brisk cadence of around 90-100rpm at a relatively low intenstity cause the body to utuilise fat as the predominate fuel source. I am not talking pottering or a social ride here, I mean training in every sense of the word! The type of effort I am refering to doesn't feel particularly demanding early on in the ride but as the effort must be reasonably constant the ride eventually becomes rather relentless and this is the point where your system is burning maximum fat for fuel.

This type of training is something of a double edged sword though because for it to work 100% successfully it's vital you only ingest plain water for the duration of the ride. I know you will probably think it's impossible to ride for 3-4hrs with nothing to eat and without some sort of sports drink but if the intensity is pitched correctly and the effort is controlled then you will find it doesn't create a problem. However you will have to wean yourself into such a ride so if you haven't done it before then try just a couple of hours or even less to start and build the length of the ride as you become more confident.

There is no better way of shedding unwanted pounds than doing a 'bonk' ride as these rides are known, but they will not work if you ingest anything calorific as your body will immediately use the easy option of newly ingested calories for fuel and the fat burning system will then close down effectively undoing what you have done previously.

So if your weight is a problem and you struggle to shift it then do one of these rides each week or more if you have time, you will be pleasantly surprised at the result once you get the hang of it.

Pete.

So the first job when you get back from such a ride is to ensure you are re-hydrated as that is number 1 priority. You might have drunk plain water on the bike during the ride but you will still be de-hydrated to a degree. So drink some plain water first then mix a drink of 80/20, get showered then sip the 80/20 over the space of 15-20 minutes. DO NOT knock it back in one as all sports drinks (and particulalry 80/20) are actually concentrated food so if you down a bottle of 80/20 in one it will definitely upset your gut. After that just eat normally but don't eat more than you would.

I trust all is clear above but if not you know where I am.

Pete.

Hi, why would you make yourself unpopular? is that why you didn't put your name to the comment, anonymity perhaps!

Your comment is in fact extremely valid but I feel you proably haven't told us the full story. As you can see above I suggested this type of training is done once or perhaps twice a week and possibly you took this to the extreme as many do. I don't know you, your history or ability so I find it difficult to comment on your particular case. However, you mention post viral fatigue so do I assume you attempeted to train on water when carrying an infection, either viral or bacterial or when already too thin! If this is the case then any type of hard training could have resulted in 'post viral fatigue' (whatever that actually is) regardless of whether you was training on water or not. Another cause of pushing over the edge is if one does the water only training on a very regular basis, 3 or 4 times a week or at a high level that bypasses fat burning. it can also happen if body fat percentage has dropped below optimum for the individual and the immune system is compromised. Optimum body fat levels vary widely and while 4-5% could be the norm for a pro cyclist inEurope it could be as high as 10-15% for a top triathlete of a similar age in England. In fact Julian (eldest son) reminded me last week of the incredible British pro cyclist Sean Yates who had a weight problem in his early years on the continent so he went out for 5-6hrs every day on plain water then rather than eat he went straight to bed then went out the following day and did the same again until he lost the required weight. In fact I have been in Sean's company when all he had for a main meal was a massive (and I mean massive) bowl full of chopped red cabbage with a splash of olive oil on it! Yes I admit, extreme to the very limit but Sean went on to be one of the best British pros ever and had a longer than usual career in the pro peleton. I won't labour the point but the Irish pro Sean Kelly (yes another Sean) who was probably the hardest pro cyclist ever in the history of the sport would only eat a very small salad on his days off the bike. The point here is they were top professionals yet never suffered from post viral fatigue because they didn't train when carrying an infection and the intesnity they trained at was very low indeed, right down at the bottom of their aerobic zone in fact. So just one more example then I will close; Jan Ulrich, the incredible german pro cyclist did his water only, fat burning rides @ 115-125bpm! So if you do the long rides at a very low intensity, around 65-70% and are absolutely sure there is no infection in your system then you will be perfectly safe if you actually have fat to lose. However, if you prefer to hammer these rides, are already too thin and pay no attention to any infection that might be bubbling under you are putting yourself at seriosu risk. it's the undetected infection that causes the greatest problem so never ever train at any level if you have cold or flu or event a tummy bug as you could potentially ruin your career or even kill you if the infection migrates to major organs. I know, sounds scary but most of us don't have the time to train nor are we thin enough to cause this to happen so don't loose sleep over it and having said all that training on plain water does work incredibly well if you have the fat to lose and you aren't already ill!

Couple of areas that I would appreciate your views on when you have a moment:

1. Electrolyte tablets (e.g. Nuun) - when to use, when not to use, pros, cons etc?

2. Power meters - expensive toys or can they help your average rider? any system recommended over others?

Thanks

Cheers

Simon Kelly

Good to hear from you, thanks for your extremely valid queries. I have to say that the answer I a going to give you is not only from my own experiences but is also based on the feedback I have had over the years from the many cyclists and triathletes I have trained on a one to one basis.

All electrolyes are NOT exactly the same, as the mix of salts tends to vary from manufactuer to manufacturer but it seems Allsports have got it spot on. SR3 simply stands for Salt Replacement 3, as it contains the 3 main mineral salts but also it's base is maltodextrin, the long chain glucose polymer responsible for energy replacement.

So without labouring the point further Simon, yes electrolytes do work in the right situation and when used sparingly. For instance, more is definitely not better, as I said above the salts can build up in the system so adhere strictly to the instructions on the label. All an electrolyte will do is to ensure fluid (water) is held in the system at the correct level rather than excreted, however the concentration has to vary depending on conditions, more dilute in hot conditions and more concentrated when cold although you obviously don't need as much fluid volume when the weather is cold.

To conclude; Electrolytes do work extremely well when the conditions require them which is generally hot/humid and during longer events. electrolytes themselves are NOT fuel unless they contain some form of carbohydrate, glucose, fructose, maltodextrin, sucrose etc, so they will not help with speed, they purely ensure fluid is held in the system at the correct balance.

I could go on for hours about electrolytes and sports drinks in general but it would become tedious so I will leave it at that for now and if anyone needs further input from me on the subject you know where I am.

The best use for a power meter is in a pursuit event on the track or in a short distance time trial as they teach you to control effort. Again, if for instance via testing you knew you had to hold 340watts for a 10 mile time trial if you wanted to do a 21 minute ride then you would have to start right from the gun at 340watts and average that to the finish. However what usually happens, even with the top time triallists is that they start flat out, tend to overcook it during the first mile and then eventually settle into a rythm. But a power meter teaches you how to start in a controlled manner thus eliminating the 'overcooking' bit. However, what generally happens is that a rider buys a set of SRMs and still starts flat out completely overriding the reason for having them in the first place thus wasting £1,500. In fact I know 3 top time triallists who are now selling their SRMs as they simply cannot control themselves during a race.

So that is more or less the power meter story, you can always hire a pair of SRMs or a Powertap hub for a few quid a month and draw your own conclusions. There are plenty of companies now doing power meter hire have a go, see how you cope and if you like the idea then buy yourself a set but I must say again, they are difficult and frustrating to use. Or alternatively I have a pair of vitrually brand new SRM cranks for sale on behalf of a client in Oxford, they have done a genuine 1,500 miles and he wants £850 for them which is a hint over half the new price. The reason he is selling is that he simply cannot control his effort regardless of what the cranks tell him to do!

Ok that's it on power cranks, if anyone wants a pair of SRMs then please e-mail me , pete@cyclecoaching.com, I have them here now, still boxed and as new and only £850, try to find a pair cheaper!

Well yes of course it is just as some sort of structure in life is necessary. Structure in training ensures you adhere to some sort of plan or routine in an attempt to reach your goals. Without structure we would wander through life aimlessly (as some do!) and exactly the same applies to training. So create yourself a training programme, it doesn't have to be carved in stone but once it's written down you will find you tend to adhere to it if only loosley. Some structure is better than no structure so stick to it and your overall fitness and competetive performances will definitely improve.

Pete.

Generally not true. Practice will only make perfect if you practice correctly otherwise all practice will do is emphasise your imperfections. I see this all the time where cyclists have trained (practiced) all their careers on bikes that have been set up wrongly from day one so it could never be perfect because it wan't perfect to start with. When the error is pointed out they are genreally shocked and respond with, "well it suits me, I have got used to it now". I would estimate that around 50% of all cyclists (and a higher percentage of triathletes) have a wrong setup or bad style or both yet are reluctant to make a change. This doesn't only apply to the bike setup or style, it also applies to the way they train and their diet etc. Again often wrong. So if you feel your position on the bike, your riding style, your training methods or your diet aren't working as you think they should you are probably 'practicing wrongly' so have the conviction to make a change. 'Cause and effect', change the cause and the effect will change as well. Start practicing correctly and your performances will improve otherwise you are at risk of practicing wrongly all your career and never reaching your true potential as a triathlete. Unsure what is correct, then ask someone who really knows and not just another club mate who is also doing it wrong!

Pete.

Hi Pete

I spoke to you briefly on Sunday about my training program that I had written for myself for the coming months leading to Half Ironman in Antwerp in August, after being to your session I have now revisited my program and spent an hour or so reorganising my garden shed setting up my race bike on my turbo permanently and noticed I have three days of training set aside for bike work which probably equates to some 15 hours available over three consecutive days, as I like to train in daylight during the winter and only do bike work on my rest days (the other disciplines can be maintained easily inside the rest of my working shift pattern before work)

I have always trained in 10 week blocks with a total week of rest before starting the next set, by the time the second/ third set has started so has the race season and I try to race as often as my shifts allow, (I try to make my the rest week always fall on school holidays to ensure the family/ work/ life balance is maintained, also scores highly in brownie points).

I am sure there are other members of the club who work similar if not the same shifts as I do, can you offer me advice on training efficiently for these three days, e.g am I better doing a mixture of two shorter sessions one day and then longer steady sessions others etc? can it be all turbo based?

The HIM in August will be my biggest distance next year but, I am also looking at doing shorter events leading up to it. My IM bike times are around

7 1/2 hours which by some peoples standards isn't fast but working on that and basically halving the distance/ time leaves an HIM time of around 3 3/4 hours, I would really like to get around the 3 hour mark or better on the bike split.

Many thanks

Mark Browne

Hi Mark,

Thanks for your message. I'm not sure whether I have mis read part of it or it's a typo but you say on the second/third line, "I have three days of training set aside for bike work which probably equates to some 15 hour available over three consecutive days" do I take it you mean 5 hours and not 15 or as I said above, have I misread this?

I won't answer your queries until I know what is meant here.

Regards,

Pete.

Hi again Pete

It should read as I have 5 hours each day for 3 consecutive days totaling 15 hours.

Thanks

Mark

Ok I understand that now thanks Mark but no one regardless of ability would or could train for 15hrs over 3 consecutive days. looking at your Ironman bike split I see your average speed was a hint under 15mph so to address this you need to introduce power and speed now and then underpin it with base once you become stronger. If you rely on base alone you will never actually get there!

You need to improve your strength and power first, which is actually training upside down, with the top of the training pyramid now and the base later once you become strong.

So 3 consecutive days on the bike should be along the following lines..........

Day 1; This should be the hardest and shortest session. The reason for this is that you are still fresh and able to cope with the high intensity of effort. The 3 minute sets, session 18 page 63 from the White Book. Do these sub maximally, that is just below percieved race pace. They should feel tough but managable, not quite as hard as we did them on Sunday but the session should stress you.

Day 2; Session 8, The Power Pyramid, page 39.

Day 3; Do 2 of the 'Aerobic Power" sessions, 3,4,5,6, or 7 with 3 or 4 hrs between. This is known as back to back training, 2 sessions in one day, extremely effective. Vary these sessions each week, don't fall into the trap of doing the same ones. Or you can go out on the road for 3 or 4hrs in the level 1 and 2 heart rate zone if you prefer or if the opportunity arises.

So this is your three days Mark. Don't do too much too soon and build gradually and progressively on the volume while maintaining the intensity. None of the above sessions are done at race pace as it isn't necessary to do any race pace intervals when a long endurance event such as Ironman or even half Ironman is you major goal.

Anyway do the above for between 8-10 weeks and let me know how you cope.

Regards,

Pete.

Hi Pete

Thanks for your time, I will follow your plan to the letter and speak again in the time stipulated, unless the wheels come off so to speak!!!

Thanks

Mark

(posted 20.02.09 by Tim)

Mark,

It was great seeing you again on Saturday celebrating Scott becoming an old(er) man.  We chatted about the turbo session just before Christmas and asked that I give you comment and feedback.

I found the session excellent and extremely motivating.  Part of my problem with training in the past has been lacking focus and confidence to keep the thing going to point where I could see a substantive difference.  Pete’s session covered the winter base mileage aspect and this has allowed and indeed encouraged me to take a longer approach to getting fit, logging my rides and looking forward to the sessions.  I can honestly state that I have trained much more consistently this winter than any before.  The turbo is no longer seen as the ‘devil’s instrument’ and I have a series of turbo rides that I can choose from.  The beauty of the book, is that it is no longer an hour of complete boredom as the sessions demand an aspect of concentration.

Turning to my performance, I feel stronger and I have even moved up a group with the club rides.  Edinburgh RC is massive (about 500 riders) and puts out 6-8 groups on a Saturday morning.  I have languished in group 3 for some time, enjoying being able to ride within my abilities and never really struggling to keep the pace. Following Pete’s session, I have moved up to the faster group 2 and although I now struggle and have been blown out the back a few times I have definitely increased my speed and bizarrely enjoy the sheer speed and pain of the ride.  The upshot, I have now at the age of 51, entered my first 4^th cat race on 7 Mar and am in training for this race.  This is quite a change from a man quite content to bimble around a few summer sportive events.  So a chance encounter following an invite from Scott to take part in this training session has developed into a significant change in my riding and fitness regime. 

The change does not stop there.  My wife, Lori, fed up with me spending an hour on the turbo during the snowy evenings, has also bought a turbo and I have introduced her to the Pete Read turbo book.  You will now find a couple of turbos whirring away in our Edinburgh flat on an evening– I wonder what the neighbours think.

In summary, a change to my life.  Pete’s inspirational comments really stung home when he said that most ‘lack of training’ was simply excuses and that when you can turn your excuses and identify what is stopping you train you start training properly. 

All the best

Gavin