Check out Xtri.com’s interview with Ergvideo founder Paul Smuelders. Paul explains how Ergvideos work and why they are so great for training. It’s the same speech I give to every prospective rider in the Lab, so it is a perfect primer on what to expect here.
Our first “official” session(s) will be Sat. Nov 5, assuming the weather isn’t really nice and enough folks sign up. We have 3 new HD Ergvideos already this year with more to come – on top of our already huge collection. New videos include Tourmalet West, LuzArdiden, and Hill Attacks in California! So we now have quite a few famous Tour climbs: Tourmalet East and West, Col du Soulor – Col d’Aubisque, Hautacam, LuzArdiden and Mont Ventoux. Anyone want to do all of them in one week?
If you train in the Lab, you already know what the Computrainers can do for your cycling. So do the world’s top pros: many of the Kona and Clearwater top 10 finishers (not to mention our very own Kona AG champ Lisbeth) train regularly on Computrainers, even in the summer. During her Kona buildup, Lis rode outdoors once a week for her long ride and did almost all other cycling workouts on the Computrainers. Not only could her coach, Al Lyman, carefully control her workouts via sending us coaching files and then reviewing the data from her workout, but Lis could make the best use of her training time and not worry about traffic and course conditions. If you haven’t tried it yet, come on in!
We have expanded our Ergvideo collection to 28 titles, including 5 new HD videos: The Col d Aubisque, Tourmalet, Hautacam, and 2 tempo rides through the French and Canadian countryside. These videos are as much fun for watching the scenery as they are for suffering! We also now have 4 of the Computrainer Real Course Videos. Unlike the Ergvideos which are power-based, these are terrain-based, so they feel like you are riding the actual course. We have the entire Kona, Lake Placid, and St. George Ironman courses, along with the NY City International tri. So now you can ride all winter without riding the same course twice! Or, for those gearing up for Placid this year, spend some time getting used to the hills and practicing your even power delivery.
We are back from Kona, Lis won again breaking all the masters course records, so it is time to think about cranking up the PAIN CAVE once again! So we plan to get the regular schedule going Monday Nov. 1.
We have been contacted by several groups about reserving sessions. If you have a group that would like to reserve a session, please email us as soon as possible as we are starting to put the schedule together. We are thinking of two sessions Saturday am, (the second one may be reserved already), one Sunday late am, then 6am, 10am, 5pm, and 6:30pm during the week (subject to demand). As always we can accommodate you during the day any time the facility is not reserved. If anyone would prefer us to run an open session at a different time, let us know. If your group reserves a session, you will be required to pay for all 8 slots, regardless of how many show up. The cost for this will be a $99/session. If you have rides left over from last year, they are good for this season. 10 and 20 ride passes will be available as always.
We are planning on running some indoor time trial races this year too – the first one potentially scheduled for Nov. 13. These are all-out races over approximately a 6 mile course with varying terrain. There will be 8-rider waves started on the hour every hour beginning at 8am. Prizes will be offered, and we hope to give a portion of the proceeds to charity. These events are a lot of fun, and they hurt a lot but only for about 16-20 mins!
We also plan to have some special coached programs, starting in early 2011. These will likely be 2x/week, coached workouts that will be part of a 12-16 week plan to build towards a race. Stay tuned!
We have some new videos and a new user interface with HD capability. We will also be offering inexpensive rear trainer wheels, and free bike storage.
Now that everyone is getting accustomed to monitoring their power and testing their FTP, we thought it would be a great time to bring in Coach Patrick from Endurance Nation to share his years of power training knowledge! So come on by Monday night at 7pm and bring your power training questions. Refreshments will be provided! Please RSVP to firstname.lastname@example.org so we can be sure to have enough space and goodies for everyone.
This past Saturday Felipe Bastos visited us (he flew in from Alabama!) to work with me on his bike fit, and with Coach Al Lyman and myself on his run form. (Check out Felipe’s blog post here) I had worked with Felipe before on his bike fit via video, but he now has a brand new custom-painted Scott Plasma (Brazilian theme) that he wanted to make sure was dialed in. He first joined our Saturday 9am pain cave ride for 2 hours, and then we started working on run form and bike fit. Al ran him through some movement screening (he scored very well). Then we did some high-speed video of Felipe running outside and on the treadmill, and we threw it up on the big screen in the FitLab for some analysis. I think Felipe was very happy with the outcome – he is certainly a good runner with excellent mobility, but we were able to point out some things to work on. Next he spent some time on the TTFitBike dialing in his position which was already quite good. We finally transferred this to his new Plasma. I also provided him with a list of tweaks to try to further dial his fit. All in Felipe spent about 10 hours in the Lab. Look out for Felipe this season as he moves to IM distance. As a short-course focused athlete he is really a power- rider and runner. But his smaller stature, heat tolerance and low sweat rate should make him a natural for IM. With his new bike position and run form tweaks he should be able to transition from a power athlete to an efficient long course threat. We’ll see!!