Sunday, December 28, 2008
Wednesday, December 24, 2008
Monday, December 22, 2008
Wednesday, December 17, 2008
Fausto is very good at what he does on and off the bike. Here he is doing 190 rpm with 180 cranks and 1,900 watts! Wow!
Fausto has hit speeds up to 60mph on the track and can make up to 2200 watts! That's right!
He was hitting 1,900 watts just after we fit him and informed us that he is making about 45% more power this time of year. He intends on reclaiming his World Track Championships!
Tuesday, December 16, 2008
- The lowest level is the spinal reflex, with its segmental & suprasegmental organization & intelligence. Associated with survival & mechanical work humans do against gravity!
- The middle level is represented by the lower brain. This level includes some of the prewired reflexes, some of the acquired reflexes, postural reflexes aided by the semicircular canals, the fine-tuning of movements by the cerebellum, & the limbic system that controls the emotional aspect of muscle.
- At the highest level is the cortex, where three quarter of all the nerve cells reside. It is here that intentionality of movement occurs, along with learning, associations, and thought! What is it you want to do?
Monday, December 15, 2008
Monday, December 08, 2008
Sunday, December 07, 2008
Thursday, December 04, 2008
Hello All, if you have a little time, read the following story on Rebecca's race report from Ecuador. She and Greg Martin were competing in the "mixed" category and did well in spite of the altitude that really hit Greg.
Enjoy her first-hand account...
As I sit down to write this race report, I am already scheming about how I can get back here next year for this race. The Vuelta al Cotopaxi is the biggest and most popular mountain bike race in Ecuador. The race limit of 400 people sells out in less than a day and there was a 200 person waiting list this year. I now understand why. The race is a 2 day stage race of approximately 140 km. It circumnavigates the high volcano of Cotopaxi and offers some of the most intense, high altitude riding I have ever experienced. The entire race took place above 10,000 ft and topped out at around 14,000 ft. The air was extremely thin, the high mountain weather changed from intense sun to freezing rain in minutes and the course was some of the most beautiful scenery I have ever seen. The best cyclists in Ecuador take part in this race, and the mixed division was extremely competitive. Greg and I were hosted in Quito by one of Ecuador’s best adventure racers and we spent the week before the race riding and sightseeing around Quito. The altitude in Quito is around 7000 ft and goes up to about 10,000 ft, so it was a little bit of acclimatization for us, but it proved to not be enough. The local Specialized distributor and dealer, Daniel took us on a new riding adventure each day and we met a bunch of the local cyclists. Everyone here seems to know each other and for a city of 2 million people, the cycling community feels like a very close knit family.
On Friday evening, we headed towards Cotopaxi, which is only an hour’s drive from the city of Quito. It is amazing to me that in such a short time, you can leave the city and be in the most pristine country environment. The Pan American highway that runs north/south in Ecuador is appropriately called the Avenue of the Volcanoes. It is lined either side by the most fantastic, snow capped volcanoes, many of which are non-technical and can be climbed by anyone who can deal with the thin air. Our caravan of approximately 12 racers all met at a hacienda near the race start. We were all hosted by a very friendly family and fed wonderful potato cheese soup and chicken. All of the food was grown on their farm and prepared fresh that day.
Day 1 racing past Cotopaxi...Reba in front, Greg following
The morning of the race dawned clear and crisp with Cotopaxi looming overhead. The weather in the mountains can be very unpredictable, so deciding what to wear for the race was a challenge. The race registration was held inside the Cotopaxi park and 400 people were lined up under the Red Bull tent signing waivers and getting race numbers. Since the race is a giant circle, we would be camping out between the two stages. Our giant bag of camping gear, race food and extra clothing was loaded onto a big truck that would meet us at the end of the first stage. The race started 45 minutes late, but that seems to be pretty normal for Ecuador. People here are relaxed and casual until the starting gun goes off.
The race began with a climb and we were in the leading group of mixed teams for about 45 minutes, until I had a flat tire. We made a quick change, but saw at least one other mixed team pass us. We got on our way again and the riding was rough double track with multiple steep river crossings. After 6 weeks away from racing, I was feeling the high of being in a race and was motivated to push hard. Unfortunately, Greg was feeling the crushing grip of the altitude after about an hour of racing. Normally, he’s a much faster rider than I am, so I was surprised to be waiting for him. He struggled through most of the day moving at about 25% of his normal speed and struggling to breathe. He was having trouble eating or speaking and was close to vomiting for much of the ride. My adventure racing experienced kicked in and I did my best to look after him, to motivate him and to pull him when I could. He suffered like a champ, which is a hard thing to do. He let his ego go and did not complain and did not quit. I was impressed with how hard he pushed despite how badly he was feeling. The stage was supposed to be 67 km and when my odometer rolled over 70km and we still weren’t at the finish, I was confused. I kept pushing Greg, but I had no idea how much further we had to go. When we crossed the finish line for day 1, I was surprised to hear a reporter ask us if we got lost. I found out later that many of the teams, including us, took a wrong turn early in the day and rode an extra 6 km! Luckily, our wrong turn joined back into the course, so we did not end up lost in Ecuador. However, the mistake easily cost us 20 or 30 minutes. Many other people in the race had made the same error. We finished 4th in the mixed division that day with two of the teams in front of us riding the correct course and 6 km shorter. Despite Greg’s “soroche” (altitude sickness) and our wrong turn, we were still just 15 minutes out of the lead position.
We spent the evening camped with 400 other racers in the Palermo, the high altitude grassland surrounding Cotopaxi. It was like camping on a sponge with deep puddles and mud everywhere, but the scenery was breath taking. The clouds were constantly swirling and creating new designs in the sky every few minutes. Cotopaxi was moving in and out of view all the time. The camp was situated by a farmhouse and the people of the house hosted food for all of the racers. Potato cheese soup was again on the menu and is quickly becoming my favorite race food. I spent most of the evening making sure Greg and I were re-hydrating, eating and recovering well for the next day. Despite Greg having his toughest day ever on a bike, I knew we might be able to make up time on the other teams and improve our placing. Day 2 was also about 65 km and I was determined to have an eagle eye looking for the race flags to be sure we did not make a wrong turn. Day 2 was also rumored to be more technical riding and included a 20km downhill, so I was confident we could pull back some time. Saturday evening, we did a bit of bike maintenance, traded stories with other racers and went to bed early. Unfortunately, one of the farm dogs was doing his best to protect his house. He barked non-stop from 10:30pm until 2:30pm. Despite earplugs, Greg was not sleeping and was scheming ways to kill the dog. He went out around midnight to approach the dog and perhaps negotiate a deal. However, as Greg approached the house, 5 other sets of eyes and growling teeth met him before he could get close. Greg aborted his plan and slumped back to the tent. The dog must have tired after 4 hours and finally stopped barking.
The overnight camp between Stage 1 and Stage 2...even after a night of barking, the dog is alert and keeping watch.
The morning of day 2 was cloudy and cool, but not raining. We had heard horror stories about the weather in this race, so I was thankful we had relatively clear skies. The start of this stage was 12 km of climbing through the grassy Palermo. There was no trail, so you were picking a line through the spongy grass and mud bogs looking for the easiest way. I loved this part because it was more technical required a lot of concentration. There was some hike-a-bike up to the high point of the race around 14,000 ft. Greg and I had decided to start this stage more slowly and just sit behind the lead team. We raced the first hour and a half with the lead mixed team. At the top of the climb, Greg and I bolted ahead for the long downhill section. The downhill was super high speed double track with lots of dangerous rain ruts and loose, gravel corners. Greg led the way on the downhill and I followed his line. We took a lot of chances because we knew this was the only place we could make up time. We made it down safely and began the last 20 km of gradual uphill to the finish. Greg was feeling better today, but was still not himself. We were in the lead for the stage and I was extremely motivated to go for the stage win. My odometer had stopped working, so we were unsure how many km were left until the finish. One person told me 10 km, then about 5 km later, we were told 12 km to go. The last hour of a race always seems the longest, but we pushed hard and were able to finish in first place for the stage. We were less than 1 minute ahead of the 2nd place team and about 4 minutes ahead of 3rd. We ended the race with an overall ranking of 3rd in the mixed division and only about 10 minutes behind of first place. We were 8th overall in the whole race. Considering a wrong turn, a flat tire and a bad case of soroche, I was really pleased with our result and how we worked together as a team. The course was one of the best I have ever experienced and I plan to back next year for another dose of Ecuadorian hospitality and riding around volcanoes.
On the podium...3rd place for mixed teams, 8th overall. Congratulations Rebecca & Greg!
The days after the race included a big dose of TV, radio and magazine media that Red Bull and Specialized had organized for us. Now, we are off for a little adventure traveling around Ecuador. Thanks to Specialized and Red Bull for making this trip happen. Thanks to Daniel at Cikla bike shop for being such a great host!
For complete race results and race information, click here:
Tuesday, December 02, 2008
When you sit on your bike, how do you get your sit bones in the right place on the saddle? How can you find that “home base” from which to move on the bike? Why is it important? How do you learn it? How can a fitting system help you with this important task?
That’s a lot of questions about what seems to be a simple thing. But it’s not. Watch a golfer like Tiger Woods get ready to drive a ball down the fairway. He takes his time to position himself relative to the ball so he can hit it the way he wants. What he wants is to hit the ball with the proper bio mechanics for the desired results. They call this “addressing the ball”. We guarantee Tiger practices this skill religiously. When you place your sit bones on the saddle you are addressing the saddle and setting the stage for your bio mechanical interaction with your bicycle. We call this “addressing the bike”.
Why is it important? Well, as you can see from our example above, in order to drive the bike down the road you want the proper bio mechanics. You can’t get the desired results (a fast bike!) without them. So how do you learn how to address the bike properly? You learn it from someone that knows how; just like Tiger learned how to address the ball. No one is born knowing these things, but at WobbleNaught we’ve spent a long time scientifically analyzing cycling and its bio mechanics. With this knowledge we not only fit you properly, but we teach you what you need to know.
How can any fitting system help me with this issue? Frankly, not all of them do. In fact we believe only we can. Obviously an important part of addressing the bike is finding the relationship between your sit bones and the rest of your bones. Only then can the bike be adjusted to make maximum use of your power. Can a video camera do this? No, it can’t because it only sees the surface. And in this case the surface is hidden under shorts and on top of the saddle. You can’t come to any conclusions about your sit bones with a video camera. If you see someone pedaling improperly you can’t tell from a video whether it’s because they are sitting in the wrong place, or their cleats are wrong, or any one the multitude of things you could change. The idea that this can be done by observation feeds the notion that proper bike fitting is a “Black Art” practiced by high priests of fit. The video camera is an important tool that is best used for teaching and helping the cyclist visualize the proper pedaling stroke. It is a poor tool for measuring a skeleton and its joints.
With our measurement techniques we locate your sit bones relative to the rest of your skeleton, we even account for the amount of soft tissue covering the sit bones. And we do it without getting too familiar with your nether regions!! Once we know where your hard parts are, we can use our CAD solution to put your bike’s hard parts in the right place. THEN we can teach you how to address the bike and drive it down the road with power and finesse. No one else takes this approach and no one else has the tools to do it correctly.
We don’t get to pick our parents, but they pass on to us the physical characteristics we have. Your hips are what they are and we can help you find how to best use what you’ve got. Isn’t that what you want? It’s exactly what we want for you.
So come and see us. You may find out that the saddle you thought was a death sentence isn’t as bad as you thought! Plus, we'll make you faster.
Saturday, November 29, 2008
"Never doubt the ability of a small thoughtful group of people to change the world, indeed it is the only thing that ever has" - Margaret Mead
Thursday, November 27, 2008
Monday, November 24, 2008
The temp was about 29-degrees F w/ a 20 mph wind!
Both Gould and Bishop backed up their game Sunday!
Georgia putting the power to it! Perhaps she wanted the race over due to her hands being so cold!
The end of the race!
Saturday, November 22, 2008
North Carolina Grand Prix
Hendersonville, North Carolina, USA, November 22, 2008
Race 2 - November 22: Elite Men
1 Jeremiah Bishop (USA) Trek/Volkswagen Wobble-naught & Myo-facts sEMG/Dartfish
2 Russell Stevenson (USA) Redline Bikes
3 Jonathan Baker (USA) Vitamin College p/b XP Companies
4 Bart Gillespie (USA) Monavie - Cannondale Wobble-naught & Myo-facts sEMG/Dartfish
N. American Trophy #7,
Super Cross Cup 1
South Hampton, New York, USA, November 22, 2008
Race 1 - November 22: Elite Women
2 Lyne Bessette (Can) Cyclocrossworld.com
3 Natasha Elliott (USA) Stevens
4. Sue Butler (Monive-Cannondale) Wobble-naught & Myo-facts sEMG/Dartfish
Monday, November 17, 2008
That was not the case for 97% of the field?
It was a great course to view the many different riding styles. There are as many styles as fit systems and you could see it in the way they raced. We had the owner of Teaneck, New Jersey's "3rdNature" with us to take note and learn why our CAD makes a difference. Just the looks on the faces of the racers was enough to say they where not comfortable as the many systems/ideas claim? The trainer is not he real world!
Skiing is coming. I guess everyone looks the same on the ski slope? Have all the training you want, you still have to ride the bike! Then as the teacher, know what to look for!
The Luna gals are on a different zip code and just rode a way! He saw the difference of a basic road bike idea setup and how it doesn't cut it in this type of racing! That just makes it much easier for the pro's in the know to set a pace they can't touch! Way to go girls!
Now, with Georgia double wins at USGP Mercer Cup, she has landed on top of the USA Cycling National Cyclocross standings. Gould takes over the lead from Laura Van Gilder.
As Georgia put it! There are many ideas out there. That's good, as it allows her to put her powerful skills to work!
Sue Butler blasted from the start for the hole shot, then Gould and Nash rode away, almost lapping the field on a course that was 11 min per lap.
Georgia is deep into the stroke!
As I have learned from Teaneck, New Jersey!
While Mike was standing next to Georgia's bike in the pits talking "How ya doin" to Georgia's husband "Dusty", her bike was hanging from a tent, as I turned and looked to my right the tent & bike flew up in the air about 30 feet from a hard wind! Wow!
This weekend we head over to South Hampton, Long Island for more action pack racing w/ Nat Ross to is coming to
Friday, November 14, 2008
Rare do you have a race coach in a ski school and most of them don't even like ski schools? The same holds true for school types not liking the ski racers and perhaps they both don't like the free riders? You might best in the gates, but that doesn't mean your the best coach i.e. a ski race coach? Others might be better at jumping 30 foot cliff. sticking the landing and skiing crud? Some might get their lips mashed! But they might be better in bumps?
They might be better in the air to a point, yet can't fly 200 feet. Fewer yet might be better of teaching the other instructors? They might be in some union (PSIA or US Ski Team) and make their money going around the country holding clinics?
That's the business! Its just good to know who's giving you the business!
Cycling is very much the same way! Just because you can run gates, doesn't mean you know how to ski the bumps, or be the jumper. Nor is a GS expert or the best SL expert able to run DH! Perhaps the DH person can't run SL or teach a novice?
Monday, November 10, 2008
Friday, November 07, 2008
USGP New Jersey
The USGP of Cyclocross presented by Crank Brothers will set a stage this upcoming Nov 15th, 16th for the nation's elite racers to try their luck in the Northeast's hotbed of cyclocross. Then there is more action on Nov. 22nd, 23rd in Long Island.
We will be there with 3rd Nature owner Michael McTigue to watch cyclocross high horsepower hot rods Georgia Gould and Sue Butler race. Then we go up the road to his shop for a fun filled week of blueprinting motors, and learning how to make some real horsepower. Topics like how to stroke any engine for torque.
We're out for torque, and horsepower and nothing serves it up like huge cubes (cross section of muscles) and a big arm. Stroking delivers both. Sounds like a car engine? You bet, your motor/body works pretty much the same way. There can be more creativity to stroking than just buying a crank and bolting it together. You will need a good blower to make all this horsepower.
Come and learn what to do with that info. When considering stroking your engine, the first thing to grasp is that of the crank throw. Pick your stroke means deciding the maximum torque, we'll focus on gaining the longest possible stroke. We don't care if you run a small block or large block or who was your manufacture. We will find a better stroke!
If you live in the area be sure to come by to see how we make some real horsepower.
3rd Nature "Bike - Body - Spirit"
1382 Queen Anne Rd
Teaneck, NJ 07666
Ph: 201 833-0009
Sue Butler (Monavie / Cannondale) pro is going to show up to the store on Wed 19th., even having one of her bikes blueprinted. Sue can never get enough of the Dartfish. Then that night to review her race from Trenton, NJ and let her tell her story.
Later that week, "Hall of Fame mtb" 2 time Race Across America Champ, world premier endurance specialists Nat Ross is going to be on hand Saturday Nov 22nd for the full day and that night, hear his thoughts about doing race pace for 24 hours or longer. Learn what it takes to do these super endurance events. This is not riding just a 120 miles. Nat Ross has had a ton of input on the Gary Fisher twenty-nine inch wheels. He is very easy to talk to and will answer your questions on endurance needs.
Come and learn why Nat Ross, Georgia Gould, Sue Butler and so many other top pros use Wobble-naught & Myo-facts sEMG/Dartfish. Can you say, hearing it from the pony express or the horse's mouth and no they are not Mr. Ed! There much faster and are much smarter.
How the west was won!
The pivotal location just outside Trenton, New Jersey, has already lured local 'cross stars from up and down the Eastern seaboard and the ones arriving from far-flung points across the country will only add to the tense, hyper competitive atmosphere.
Monday, November 03, 2008
Note the head of the cycling today was the head of skiing in the US? They make a ton of money for a cycling government teaching. Pay your dues coaches! Lessons learned, there was good money to be made with the PSIA & US Ski Coaches systems.
I thought you might find this interesting. I seem to recall hearing most of this before! I hope you are well.
"I have this hump in my back and I can't rotate my pelvis to straighten it out. I will go longer, narrower and more behind the hands if I can," said Armstrong.
"Last Saturday I tried a whole new position, seat back, nose of the seat up, elbows very narrow and bars low and I couldn't pedal the bike. So Sunday we went with nose of the seat down, moved the seat forward, widened the elbows and raised the bars. It was still fast but not as fast. However it felt infinitely better. So if you are 5% slower in the tunnel, but you gain 25% of your power back, that's what I mean about the perfect intersection of power and position," said Armstrong.
Calgary, Alberta, Canada
Power cuts through a lot of the compromising factors that dilute the significance of time, distance, speed, and heart rate as measures of performance. To say you ride a certain amount of miles per week and you pedal at 100 rmps is just another way to say you have the time and perhaps are in good shape.
Today, most know that intensity rather than duration is the focus for training the body to adapt. What is the point of spending time doing something less than perfect if it lowers the performance? So to focus on a higher % of perfection is a good thing.
You can't go by perceived exertion "I had a hard, moderate, or easy" ride today. These are very vague so to ask a person who is on the bike "how does that feel" is wrong! Most people don't pay attention to their game, nor care to focus, so they just ride. You always hear how tough or brave someone was this day or that on their ride. That is where a technical coach, a person who can define the concept.
Much of the focus is on training only. So it is no wonder at one time, the heart rate monitor revolutionized training to measure intensity and training changed. Then is was found it has limitations from its shifting lag to "catch up" with what the muscles are really doing. Better than nothing, but not the best. Not much of a technological breakthrough here!
Lactate measurements have been used for as a indicator of effort (not how you feel). Bottom line, the more lactate in the blood, the greater the intensity of exercise. Great for measuring fitness, not great for instantaneous feedback. It also lags and is not "real-time" measure of intensity. Too funny, we knew this when the Sweeds used Ingamar Steinmark to test even back in the 60's, 70's, standing on the side of a ski hill. How many decades is that with this new approach? It is promoted that we are witnessing something new?
Again, power is a direct measure of work or better (the sum of your effort). How do you get a mechanical advantage (lever length & its ration to the resistance arm)? What is the best angle of knee extension, what is the best line of pull? Where do the loads decrease? First if you don't know, then you can't use your brain to fire the muscles in the best firing order, your power is lower. Then the faster you get it done, the more power it takes.
Peak power in tt is a better predictor of a race than aerobic capacity (VO2max). Once again, what is it you want to do?
Technology has taken its sweet time to help cyclists and cyclists don't care too much for the cost of accurate, reliable, lightweight equipment. Perhaps it has been retailers and coaches don't have the money for the high-tech.
About learning. No sliver bullet! It may take years for a rider to develop the skills, and that is more true for the self-coached athlete. Most people don't have the financial resources to have all the technology, nor pay a coach who just tells them what to do.
Computer & instrumentation technologies continue to advance useful dimensions to the cyclists. This process will never end! And we are at the front, cutting a path to better understanding!
Constructive illustrations are very effective teaching methods. Clarity and dimension is needed to the written word. In many cases for the arrow to stick in the target (brain), oversimplification is the only way.
"To study medicine without books is to sail an uncharted sea, while to study medicine from books is not to go to sea at all" Sir William Osler
I guess you have to have some smarts to short
through it all.
Cyclist may move their feet in circles during pedaling, but applied force and developed torque in no way appears circular.
We can clearly illustrate how pedal forces and torque vary during a pedal cycle. Know this, the magnitude of forces applied at various stages within the cycle is far from equal. Now think of the above picture of our 3 time World Tri Champ Matt Perkins!
There is a mechanical necessity to single-leg efforts. I guess having two legs just trips people up! Same for skiing, two legs just get in the way of the other, the key is now to get one out of the way! We show you!
A email from our Dartfish friends!
We hold the only partnership in the world with Dartfish. Why, because they know that we know what we are looking at and we are lead sheep! The rest just follow!
So if a Lance Armstrong has enough sense to learn and wants to improve his game, what's wrong with the rest of the world? It has to be his genetic code! The information carried by the DNA.
How else can one of the best in the sport "LEARN" when so many don't? I guess being slow is cool!
We have been taking people outside and making them faster for years. Its simply amazing how slow the world turns.
Do something that really make a difference in your game. Get a fit solution that makes a difference! Then go outside and let's make you faster!