Tripleshot Cycling

Hey folks,

Winter's a good time to mix up the training regimen a bit, for reasons of weather and rebalancing. Things like strength training, core training, stretching, spin, etc.

Looks like a group is going to Sardinia in late April; others will want to do nationals, and early June rolls around fast. So it's not too early to start thinking about winter training. Smart training is a good way to improve fitness and reduce injury risk even if you're not the racing type. And for those who can't stand riding in the cold and rain, it could be a nice way to keep in touch with friends through the winter.

Lister has some ideas about group indoor training possibilities during the winter. We have access to gym space and equipment at Maria Montessori. If you want to talk about training options come to the Fernwood Inn at 7pm on Monday Nov 5.

Best,
Martin

This sounds awesome. See you there.

Rats! We’ll be away until November 6th. If there is any way to have a second meet with Lister, that would be great. Or, alternatively, a precise of the meeting posted...?

Mary

In

in deep

I'll be there!

Some food for thought on winter training.

Cycling is non-weight bearing, which can affect bone density and joint health.
https://www.trainingpeaks.com/blog/why- ... mprove-it/

Training strength, stability, and flexibility can make you faster than cycling alone. Barb Bialokoz spoke at a youth track camp last summer about training flexibility to release the "front and rear brakes", ie limits to the range of motion that actually inhibits pedalling. https://youtu.be/zfQt0FyNpL4

The TS youth team has experienced coaches for this kind of training in Nick Patenaude and Khyl Orser, with body weight only and learning to lift, and the youth team has some weight equipment. Nick and Khyl may be available for adult sessions. Maria Montessori school also may have gym time available.

Thanks Martin for organizing this.
I'll be there.
Joe

I like the idea of body weight workouts.

Lister is this what you had in mind:
https://www.youtube.com/watch?v=PFA7Ro2sUEo

Just a reminder this is happening tomorrow (Monday, Nov 5). 7pm Fernwood Inn.

Martin

Barb Bialokoz will stop by tonight to chat about performance advantages to strength and flexibility training, and problems she often sees in adult cyclists.

If I can find a folding massage table she will do some demonstrations, like she did with the youth track camp this summer. Wear your Lululemon Martin if you want to be the demo.

Got a massage table. Martin are you good to be a demo?

In the middle of the bar? I suppose...as long as I can have a straw for my beer.

Martin

mfarnham wrote: ↑Mon Nov 05, 2018 4:55 pm In the middle of the bar? I suppose...as long as I can have a straw for my beer.

Martin

Will this do?

Are you sure that's beer?

Martin

Thinking it's a catheter to import clean, er, product? I was hoping you wanted prepare for Sardinia the Kabush-Sydor way, vs the Hesjedal-McGrath way.

Thanks to Lister for organizing the "event" last night, which turned out to be more than just a few people getting together to spitball ideas. Enough people turned up (close to 20) that the Fernwood Inn had to put on heaters on the patio and put us all outside--massage table and all. Star track cyclist and strength coach Kyle Orser talked to us about strength training for cyclists. Physio and bike-fitter extraordinaire Barbara Bialokoz (of bbphysio) put people up on the massage table to demonstrate signs of tightness in the hips and hamstrings, which often plague cyclists.

Some key points made by the experts present:

1) Cycling is not a "complete sport". For the sake of health and injury prevention, we should balance cycling with other forms of exercise.
2) Resistance in the pedal stroke--due to hip tightness, for example--can cost us a substantial number of watts. In other words, smart stretching can make us faster.
3) Lower back pain can often be attributed to hip tightness.
4) Core strength matters for delivery of watts from the legs into the cranks. "You can't shoot a cannon from a canoe."

Lister noted that the youth team has workouts at Maria Montessori Academy (off Gordon Head Road north of McKenzie) on Tue/Thu/Fri late aftenoons. If adults were to show up after the youth workout (perhaps Tue/Thu around 6?) we could do a 1.5 hour workout with the coaches and equipment already in place. MMA would not charge us rent explicitly, but in exchange for the use of the facility, we would use fees leftover after paying coach salaries to buy some equipment which could be shared by the youth program and kids at MMA.

There would be lots of opportunity for variety in these workouts. Bodyweight coach Nick Patenaude puts on very entertaining workouts for the kids that are never the same from week to week. Kyle has a huge range of experience across various sports coaching strength training. There's an opportunity to bring a spin trainer and throw some spin into the mix. And Lister is dying to teach us all Group Handball. Fozzy suggested that this could be good for developing riders' peripheral vision so that when big guys in bright kit wearing giant backpacks go missing from the B-group rotation, people might actually notice.

Anyway, details to be developed and announced here. The club may host a couple intro workouts for free (need to consult the Exec) so people can come try it out and talk about what they want. After that, some kind of a monthly fee model would probably be put in place to cover coach salaries and equipment. Keep an eye out here for more announcements.

Cheers!
Martin

Thanks so much Lister for taking the initiative and explaining the options ... and Martin for pulling us together!

mfarnham wrote: ↑Tue Nov 06, 2018 12:54 pm And Lister is dying to teach us all Group Handball.

I can see THAT going sideways pretty darn quick...

Greg, worry not. I have a special handball I mailorder to help with ball shy younger kids. It’s small enough for smaller hands, heavy enough to pass easily, and soft enough, a full on face hit doesn’t hurt.

And no ones really got an advantage in skills, unlike soccer and basketball. Works well with 10 year girls playing alongside 17 year old boys. I first saw it when Houshang Amiri used it with national team 25 year old men and junior women in the same game. In fact, women may have an advantage as the rules (three steps max, large crease, no checking ) favour movement, passing and cooperation. Play at your peril!