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YPO Tri Sports Network


The Racery is proud to partner with the YPO Tri Sports network. Here, members of the YPO will find exclusive deals, first chance opportunities at top end bicycles and cycling equipment, tips from the pros and how-to videos. 

This page will be updated regularly, so stop in often to see what's new and great. If you have any questions about anything, or you don't see something you're looking for feel free to reach out to us at info@theracery.com or 1-888-554-bike and let us know.  

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 Blog Entries 

8 Cycling Tips to Train for Your Best Summer Ever

By Roger Bird, 
June 13, 2016

If you’re not at peak cycling fitness by now and still have big events coming up, it's not too late! Here are my top tips to get back on track fast and exceed your expectations.

1. Mental Training
Don't be unrealistic with your goals or plans but you must give yourself permission to finish strong by thinking you'll have a GREAT ride today! Your positive attitude, ability to push through the pain, and letting go of stressful situations will do more to get you to the finish line than how many hours you were on your bike. If it’s possible you could win today, you must believe it could happen! Be positive, be focused, and be excited for what you know will be a great ride.

"I was excited about the course and had even said it out loud to several competitors before the start. It was a single loop course that I estimated would take about 2.5 hours to complete. I was off to a flying start and traded the lead with one other guy for the first hour. By the half-way mark, I had pulled away, free and clear of second place. All I had to do is maintain my pace and I'd finish on top of the box. The back end of my bike started to feel soft and soon I realized the tire was going flat! I stopped to change the tube and 5 or 6 guys passed me with a grin on their faces and added excitement that maybe today would be their day. I knew if I kept my cool, I could still win. I changed the flat and got back on within a few minutes. I set my sights on getting up front. I passed them one by one and was able to use the tragedy of a flat tire to breathe a little more, eat and drink a bit, and try to chill. I didn’t freak out. I believed in myself and in the end, I was able to go off the front again and finish first. My mind won me the race that day."

2. One Main Focus
If you have several “A” events you're preparing for this year, pick the one that means more to you than all the others. Not that your other events don't matter, but they don't matter as much. Use the other events as training opportunities to reinforce what works and do a little testing with your pacing. Hopefully you won't need to use other “A” events as ‘training races’ because of deficient fitness but sometimes, we must. Try to use a “B” or “C” events to help with fitness needs and identify true “A” events once your body and mind are in top form. Plan your training around your one big event with adequate base, strength, and threshold work.

3. Have a Documented Plan and Keep a Training Diary
The Harvard MBA study proved that you can be twice as successful with your results if you have a documented plan and also actions to accomplish that plan. Hopefully you have mapped out a training plan that suits your life schedule and athletic goals. If you’re not working with a local coach and haven’t found a plan you like online, try Joe Friel; he’s awesome:

I’ve kept a training log for over 25 years and it’s been worth its weight in gold to go back and see what worked and why. Training Peaks offers free training logs and there are opportunities (for an additional fee) to tie into your electronic training devices and coaches plans:

4. Hard Days and Rest Days
There are athletes and coaches these days that do not believe in the phrase “over-training”. I agree that with a proper plan, a little flexibility, and adequate rest, the problem is actually lack of proper recovery. Most people do not go hard enough on their hard days. Intensity hurts and again, you need to be mentally prepared to do it. Intensity means suffering. It’s been said that the difference between winning and losing depends on your ability to suffer. If at all possible, use devices and numbers to gauge how hard is hard. If you’re scheduled to take a day off, take it and don’t just do a little ride because you feel guilty; do not ride- rest! Your body cannot get stronger if not left to rebuild itself. I know a very successful World Cup-level coach who has great success with a 3 days on + 2 days off schedule for his athletes. Figure out what works best for you on both ends of the effort scale.

5. High Performance Fuel for a High Performance Engine
I love carbs, like cereals and breads and I also have one hell of a sweet tooth. This creates a challenge for me because despite my best attempts, my body doesn’t work well when I feed my cravings. I use the sweets or carbs as a reward for a job well done after a well-executed training week or a positive race result on the weekend. I’ve passed up the Dairy Queen on Sunday afternoons because I know I didn’t earn it. Try to eat lean proteins as your first chosen food type, healthy fats second, and carbs as your last choice. This is what works! Breaking away from this or cheating 10% of the time is ok but 90% of the time you need to stay on target. Remember, your body uses carbs as sugar so try to mostly stay away. The human body doesn’t properly hydrate the day before a big event. It takes our bodies 3 days before an event to properly hydrate and you should be drinking at least 50% of your body weight converted to ounces in pure water per day. For many of us, a good basic rule is 100oz. (about 3 liters) of pure water per day.  Also, if you’re trying to lose weight, drinking appropriate amounts of water will help the pounds disappear. 

6. Train with Facts (and a little bit of feelings)
I’ve always trained with numbers and being a spreadsheet guy, it’s what helps me adjust my training to get better results. Some seasoned athletes are slaves to their Garmin watches and Polar heart rate monitors to the point that they feel it takes some of the fun out of it. I suggest getting tested and knowing your true numbers instead of guessing or going by perceived exertion. Using your heart rate, power, and/or EPOC values will give you almost all the info you need to train more effectively. You probably have a local coach or a Human Performance Lab at your local university that offers these services. I do give credit to negative feelings and avoid calling it burnout or the blues because it’s usually just fatigue from lack of proper recovery.

7. Be Mindful of Your Body
We’ve covered the importance of a good attitude and stress reducers for peak performance. We must be mindful of our bodies and help our different parts relax. In race season, I get a deep sports massage at least once every week. After an event, I use it as part of my recovery and 2 to 4 days before a race, I’ll go in to help my body prepare for maximum effort. I give myself a few days’ gap before my race because my lady usually leaves me sore for a day or two after deep work. Make sports massage part of your training. Look at Yoga, meditation, and chiropractic when needed to help your body and mind relax, rebuild, and prepare for success.

8. Don't Experiment on Race Day
Make sure you know what nutrition and drinks work for you and avoid trying new products on race day. If you can’t be supported and use your own stuff, find out what products will be used at the event and adapt to the taste of that product ahead of time. Never, ever, ever service your bike right before a big event without doing an in-depth test ride first. I’ll service my bike several days before a race and get in a couple of good rides on it before the big day. This could ruin an event for you which could be especially traumatic if you flew for this event and wasted time and money because your bike wouldn’t shift correctly.

Use these top tips for success on the bike and you can always email me: roger@theracery.com

 

I don't know if I'd consider this a blog, so much much as an insight to how our business works. Earlier this week we had a local rep stop in to show us some of the "latest and greatest". As you might imagine we get this sort of thing every so often in this business, sometimes it's something great and sometimes not-so-much. This time it was something pretty cool; this gentleman represented GoCycle, the latest in electric bicycle technology. Now before you get all huffy about how "eBikes aren't real bikes" and all that - I agree. But I'll give this one props for being really (really) well designed. It's no fluke on the design either, as it was created and designed by former McLaren F1 engineer Richard Thorpe. Apparently Mr Thorpe is a cycling fanatic, and it shows in the execution of this bike. The GoCycle wasn't meant to be someone's only bike, it was designed to be a more convenient form of transportation for Urban dwellers, a way to get outdoors for someone's second home, or even to keep aboard a yacht for when you reach shore. The key to this design is it's light-weight (at only 35lbs, it's really light for an eBike) and foldable. It even synchs to your iPhone, so you can adjust the power settings and other details. 


Showing just how easy it is to assemble. The GoCycle can fit riders from 4'8" to 6'4". It's folds down so small it fits into the front trunk of his Porsche. 

With a starting price of $4,999.99, we haven't signed up as an official dealer yet. But if this is something you'd be interested in let us know and we can order one up for you.  

 

 

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