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By guest KIT blogger, Dave Andersen

“I’m an old rider. I’m too old to change now. I’m not interested in numbers and values. A cyclist is not a Formula 1 driver who gives all numbers of the machine to engineers after testing and then there is a solution.”
Philippe Gilbert, Road Cycling World Champion
My take on Philippe’s quote is to KEEP IT SIMPLE. While I understand the interest to chart, graph, and quantify every detail of your training, bike racing (or running or triathlon) is not rocket science. I think of it more as an art. I suggest going with the time-tested basics and don’t over think your training! There are a lot of variables that go into training to reach your potential, but for a cyclist or endurance athlete there are three fundamental requirements for success: Aerobic fitness; sport specific fitness; and sport specific skill. Plan your training around these three major areas and you are on your way! I say again, this is simple stuff and it’s nothing new. It’s common sense for those of us that have been doing endurance sports for a long time. Those that came before us figured this out a long time ago. But sometimes it’s good to be reminded. So, here you go!

Aerobic Base
Cycling (or any endurance sport) requires and rewards a big aerobic engine, which in turn (for you techies) should result in a higher functional threshold power.  In that sense, it really isn’t rocket science. Whether you are a crit specialist or aiming for a century, the heart of the sport is maximizing your cardiovascular, metabolic, and neuromuscular efficiency. A big base builds better fitness and allows for a longer peak. There really are no shortcuts to fitness. It takes time and consistency, but the results can be quite dramatic! So, go ride (or run) for hours (consistently) and build your base.

Sport Specific Fitness
Once your aerobic engine is as high as you can reasonable get it (typically done in the pre-race season) given your various limitations, it’s time to sharpen your fitness to your specific event. Focus on high-intensity workouts (ie: sprints, intervals, hill repeats) that replicate the efforts required in your event. Ease into it gradually but get to that point where you are suffering just like in a race. If you are a cycling crit racer this will probably be high-speed, high-cadence accelerations. A cycling road racer may focus on hitting the hills. In other words, match your high-intensity work to your goals!

Sport Specific Skill
The final step, and one that can be performed year-round, is technical mastery of your discipline. Triathletes have the added burden of working on their swimming technique. Cyclists must also work on their technique through high-cadence spinning, isolated leg training, corning, or pack-riding. This really cannot be neglected, or else all that fitness you’ve built up is going to be frittered away because of things like not being in the right position in the peloton, or crashing out of a race!

There are many ways to lay out a training plan, but these three areas are the proven pillars of any training plan. Therefore, while you can fine-tune the details, don’t lose sight of the big picture as you get ready for 2013!

Happy New Year!

*Dave Andersen lives in Boston and works in the educational publishing business. He shares his passion for cycling and sport with a wide range of friends and competitors.


By guest KIT blogger, Dave Andersen

The off season for us roadies is in full swing. For me that means my weekly exercise consists of 6-7 hours (100 miles) of cycling, 3-4 strength training sessions, and 25-30 miles of walking…yes, walking. I walk year-round (my commute to work) although I do more weekend hikes and beach walks with my girlfriend this time of year. If we get some snow, these weekend walks will turn into cross country skiing. I’m a working man so I’m lucky if I can get outdoors on the road to cycle and when I can, it’s typically during the weekends. otherwise, the “cycling” is on the trainer…indoors. The strength work is a combination of weight lifting, core exercises, and stretching. It’s fun to see and feel the effects. As I get older, I consider it insurance for my body.

I know that some of my friends and competitors do less training, some much more. I think no matter how much you do, CONSISTENCY is the most important thing. Even though its the off-season for many of you, it’s important to find time in your day to incorporate fitness. Don’t let the short winter days get the better of your waist line because before you knowit, the warm weather will be back and you’ll be itching to PTHD with friends. Personally, I enjoy the spring and summer weeks when I can knock out 15 hours of cycling in the sunshine (who doesn’t?), but alas I live in New England and this sort of activity is not sustainable mentally, physically, or logistically. Thats why I think a periodized approach is the smartest for mind and body. The race season takes up half the year so it’s nice to have a BALANCED LIFESTYLE the other half. Go out and do activities you don’t normally do — hike, ski, skate, run, swim, dance, yoga, etc.

Finally, this is a good time of year to reflect and plan. What went right last season? How can I improve next season? Sometime in November or December, I like to put my upcoming plans and GOALS down on paper (or the computer now-a-days). I don’t obsess over weight but I do keep an eye on the scale to make sure the weight and body fat percentage stays manageable. The 2013 race season is on the horizon, it’s not too early to lay the foundation for it.

KIT and Happy Thanksgiving!


*Dave Andersen lives in Boston and works in the educational publishing business. He shares his passion for cycling and sport with a wide range of friends and competitors.


By guest KIT blogger, Dan Butler

Breathe deep, hold it, then explode. Three seconds to the turn, two seconds to the next straight, three more seconds to the next turn, two more seconds back through the finish line. Lap one is done. Just twenty-nine to go. That pretty much describes the first lap of an indoor inline short track speed skating race. The track is a one hundred meter flat oval with four small orange cones denoting the turns. Oh, and you have driven six hours through a snowstorm to get up at five a.m. in order to race. The rink is still cold and there is still the remnant of the odor from the public session the night before. As you breathe deep in order to hurl yourself around the track you can sense the Chucky Cheese atmosphere and orange and blue carpeted walls around you. Yet, you are there to race and you focus on the next turn instead of the Sour Patch Kid you stepped on that almost brought you down like a Ferrari on a road made of banana peels. Twenty years and three months of training for this event makes you persevere through pain that shoots into your legs as you now find it difficult to feed your body the oxygen it needs. As you eventually cross the finish line for the last time you are now suspect as to whether or not your legs will hold you up long enough to get off the floor. Rest, recover, and get ready for the next event: the five-lap race.

Why do you do it? Why train for hours on end for a forty-five second race? Why did you spend a whole night cleaning and oiling bearings (the good expensive ones)? There are lots of whys. You tell yourself that this will make you faster, and that will improve endurance, and so on. The truth to most of the why moments is that you love it. The skates you put on only elevate you about four inches but it might as well be an alien atmosphere. All of a sudden you’re taller. Your perspective is different and you feel like you can do incredible things. You can also now move faster. With the right form and power you can traverse through the world with a flow and glide usually reserved for the winged creatures of our planet. Oh, to be in control of balance while on a knife edge. That balance that you feel when you bend a knee in the turn at full tilt, all on one foot. That’s why you do it. All that is left is to do it better than the next guy. Like cycling and other endurance sports, speed skating enrolls participants that have a shared experience and passion. Most are hard workers in all threads of their lives and don’t shy away from challenges.

Speed skating has many disciplines but there are mainly four that make up most of the competitions around the world. There is short track inline, road inline, short track ice, and long track ice. The skates used for each are all similar in that there is a stiff boot bolted to either a blade for ice or a frame for wheels. Short track ice skates have a (usually) higher and stiffer boot to help with all of the forces in the many turns. Their blades are about 15” long and 1.1mm thick. They have a slight “rock” to them and are “bent” in the direction you skate in. Always turn to the left. Long track ice skates have a lower and softer boot to allow for the larger radius of the turns and the straights. The blades are longer that those of the short track sport. They have almost no rock to them and are perfectly straight. Most modern blades for long track are also “clap” blades. These blades have a pivot underneath the ball of the foot so that they move much like a cross country ski boot and binding system. This lets the blade stay on the ice longer at the end of each stride. The technique for each is different and requires different strength but the need to skate lower is the same. Inline skates are relatively the same for indoor and outdoor. I use the same skates while only having to swap out my indoor wheels for outdoor wheels. Again, skating lower is the key here as well.

What does it mean to skate “low”? What is the correct form that skaters throughout the eons have discovered and perfected? I used to tell skaters that skating low means you bend your knees and not just at the waist. Though, these days I have discovered that most people understand what low means if I say to bend at the ankles. In many ways it is the same form used for lots of sports requiring leg and core control. So, if you think back to the opening paragraph, that low squat position is where you need to be for a thirty lap race. Add to that the force required to move forward. Add again the force required to move forward in a turn. Then do it all faster than the last time. Faster and faster until the point is reached where the turn dares you to push “just a little more” knowing that it’s too much and you have a destiny with floor burns at over twenty-five miles per hour. Falling on the ice isn’t much fun either. In long track ice, the track is the size of a high school running track so sliding until you hit something takes a while. Short track ice falls happen in a blink and there’s not much time before you hit the pads. So skating low is how you go faster but that speed sometimes is too much for your balance.

Another aspect of speed skating that makes it both exciting and scary at the same time is the lean angle in the turns. The speed that skaters reach in the turns is such that centrifugal force wants to throw the skater out of the turn. Skaters are constantly training in order to improve the way they deal with this force. Good skaters know that they need to lean into the turn as low as they can while maintaining proper form and mechanical technique. This technique is the hard part of speed skating. It takes even the fittest of athletes to learn this. Mastering the technique is a rare thing and some skaters spend their entire career attempting to attain a style and technique that optimizes their own physical structure.

So let’s sum up here. Speed skating is a physically demanding sport that is hard to learn, semi-dangerous, not cheap, and not entirely convenient. But then there’s the flip side: it’s fun, fast, exciting, and hardcore! It feeds the needs for adrenalin junkies and folks who look for a long-term activity for their OCD. Due to the almost fringe nature of the sport, there is also a close sense of community. A new skater quickly finds out that a lot of skaters are kind of like them and they become friends almost right away.

How does this roll into (pun intended) the philosophy of KIT? It’s about finding balance between work, family, and fitness. The time, energy, motivation, and ambition for skating is much like that of other endurance activities and needs to be integrated into your life commitments. Its easy to get sucked into the skating community and, like most other endurance sports, have it take over your life. So far, this is where the core group of Keep It Tight Ambassadors have been great for me. They themselves have activities and sports that they are passionate about and support me as a skater while reminding me to keep it all in perspective.

Skate low, skate left, skate tight.

Speedy D
*Dan Butler is an avid cyclist, speed skater, and wood worker. When he’s not putting the hammer down (literally or figuratively) he coaches the infamous Boston Derby Dames.