Ride Like Fabian...

Whether you've tested yet or not, here is some motivation to help you fight through the test, or classes to come.

Second Round of Threshold Tests Starting Monday 1/30

The next round of threshold testing will take place next week at Endure It, for most us this will be the second round and looking forward to seeing those improvements from the last couple of months of hard work everyone has put in. For those that decided to get a little later jump on their winter training well this first test will take the guess work out of what your threshold number is allowing to get the most out of each class thereafter.

Here are some tips we mapped out back in November that should help you execute the best test you can. Remember the best way to improve your cycling is to make sure you are giving the best effort you have in you, improve that number and prove to yourself the work is paying off!

If you haven't tested there is NOTHING to be nervous about!! At Endure It we threshold test in a manner where we get your average power from a 30 minute effort.  There are other ways and other protocols to use, but we have found that this suits us the best for right now.  Obviously things can change.

So how should you go about attacking the threshold test.  Instead of writing a long narrative, if you want that I'd rather talk than type so just contact one of us at the shop, here are some tips to help you prepare and execute the test.

• Be as fresh as possible with a good night sleep, some breakfast before class, and I wouldn't recommend a super hard day of training before testing.
• Make sure your mind is in the right place.  This is going to hurt, think about that ahead of time and know that everyone else there is suffering along right with you.
• Get a good warm up in, if that means waiting at Endure It before the coach gets there so that you can set up right away and start spinning then do it.  You're not going to burn yourself out with a good solid warm up.  You want to make sure your heart and muscles are geared up and ready to rock.
• Once you start the test stay steady!  If your power is jumping around like crazy it takes more energy.  There shouldn't be 20-50 watt surges, that will hurt later in the test!
• Remember as time goes on it becomes more difficult to raise that average power number.  BUT at the same time do not go out too hard.
• It's better to see numbers increase as the time goes on than to see someone peg it from the start and then fight for dear life to keep their numbers where they are.
• Stay focused, don't worry about anyone else
• Stay efficient on the bike, any movement not directly related to spinning the pedals is a waste of movement...also read waste of energy.  So if you're bouncing around like a kid with ADHD who hasn't taken his meds and instead ate 3 large pixie sticks and 2 cans of Mountain Dew...you're wasting a ton of energy!
• Break the test down into segments...first 10 minutes, next 5, next 5, next 5 and then every minute.
• With those segments set little goals for yourself depending on how you're feeling.  For example, if you're working really hard then your goal might be to hold the average wattage you're at.  Or if it's easy you might want to increase the average wattage by 2 watts in a 5 minute range.  The key is to make small goals!!  If you think you're going to blow things up by 10 or 15 watts you might be setting yourself up for a disappointment.
• Remember this is hard, it's supposed to be hard and you won't regret working hard!!

Sh*t Triathletes Say

Yep...pretty much spot on!



Stay tuned for our own Endure It edition of "Sh*t Endure It Athletes Say"...it's in the works.

Club Meeting Tomorrow Night - 7:00 p.m. Naperville

Be there!  And if you're planning on being there shoot us an email at endureitclub@gmail.com so that we can make sure we plan appropriately for food and drinks.

We're going to talk about planning a season, as well as how important it is to incorporate strength training into a training plan...it might look different than you think.  We'll have some sample strength training programs and have the summer dates all in order for club activities.

Come check it out!!

Some Snowy Training Tips

The way the news reports are coming in you would think we've never experienced snow before, and at the rate this winter was going I was seriously wondering if we were going to (and honestly until I have to take my shovel to the driveway I'll continue to wonder).  With the snow people worry about training outdoors, though it can be super fun!  Maybe not swimming as much, but running for sure, and possibly biking too.  When you're planning on doing a run in the snow, consider a few things.  Make sure you dress in layers, if you're a little cold when you start that's alright, you're running right...so you should heat up a little.  A waterproof/windproof shell can be a huge help and if you don't have one, I would definitely invest in one.  Depending on the conditions "screw shoes" or yaktrax could be super helpful.  What are "screw shoes"?  Simple take an old pair of running shoes, get some short hex head screws (short enough so when you screw them in they won't hit the bottom of your foot), screw in the hex screws...and go run!

Speaking of shoveling...I totally need to get (or build) one of these:



Don't forget the Club Meeting next Wednesday night at Endure It Naperville at 7:00 p.m.  Shoot us an email if you plan on attending (endureitclub@gmail.com)