Like many of you I grew up riding a bike around the neighborhood but once I could drive, biking took a back seat. For high school graduation, I received a ten speed Schwinn. From there, I kept upgrading - to the more advanced Schwinn WorldSport to a Trek 760, and on to Colnago, Tomassini, Cannondale, Klein, Kuota, HED, Serotta, and more.
I have logged over 300,000 miles since 1980, averaging over 13,000 per year the last 8 years. My specialty is the individual time trial.
My Achievements Include:
- 2017 Huntsman World Senior Games:
- Bronze in the 5k Hill Climb
- Bronze in the 40k Time Trial
- Cleves Time Trial Series:
- Seven-time Overall Best Time
- Fourteen-time winner of Age Bracket
- The 5th fastest time in the 30-year history of the event (at 21:34, 28.52 mph avg).
- 30+ Fastest Male medals at the Blue Streak Time Trial Championships (Dayton, OH), with 5th fastest time in history of the event; set new PR of 21:08 in 2011, 28.4 mph average for 10 miles
- Ohio State Time Trial Championships
- Thirteen gold medals, five silver, two bronze
- 21 years competing in the event and 20 medals won
- Midwest District Time Trial Championship, 2011: Silver medal in the 45-49
- JDRF Indoor Time Trial Series, 2010-11, 2017-17: Overall and Age Group Winner; 2012-13, 2013-14, 2014-15, 2015-16 Age Group Winner
- Masters Nationals Time Trial Championships
- Finished as high as 11th, and in the top 20 nine times
- Southwest Ohio Senior Games 2013, 2014, 2015, 2016: Gold in the one mile, 5k and 10k time trials
- Miami Valley Senior Games 2013, 2014: Gold in the 10 mile time trial
- Ohio Senior Olympics 2012, 2013, 2014, 2015, 2016: Best time in 50-54 and overall in the 10k and 5k individual Time Trial
- National Senior Games 2013, 2015: Silver medals in the 5k and 10k time trials
- National Senior Games 2017: National Champion in the 5k and 10k time trials
- Michigan Senior Olympics: 2016 and 2017 Gold medals in the 5k and 10k time trials. Age bracket records in the 50-54 and 55-59 in the 5k and course record in the same.
- Indiana Senior Olympics: 2016 Gold medals in the 5k and 10k time trials
- Kentucky Senior Olympics: 2015, 2016 and 2017 Gold medals in the 5k and 10k time trials
- Florida State Games: 2016 Gold Medal 5k and 10k 50-54 age bracket; 2017 Gold Medal in the 5k and 10k in the 55-59 bracket and set the course record in the 5k
Personally I’ve been coached by some of the best in biking: Hoyt Halverson, Senior Level Coach from Carmichael Training Systems (Carmichael coached Lance Armstrong), Ken Nowakowski at the Major Taylor Velodrome in Indianapolis and Julia Gieschen from CTS. I've been training with wattage for fifteen years with extensive experience with Powertap, Stages, Keiser, iBike and other powermeters. I also worked with Olympic strength coach Paul Bodenbach for three years at the Cincinnati Sports Center.
My Top 10 Training Tips:
- Work on core strength and year-round weight training and/or plyometrics.
- Given our winters, the ability to train indoors on the bike is critical to starting the spring in racing shape; learn to ride inside for 1-2 hours, several days per week.
- Make your easy days very easy (on a scale of 1-10, a 1 or 2) and your hard days very hard (8,9,10); too many cyclists do all of their rides in the 4,5,6 range.
- Be ready to train alone when needed. It’s hard to do intervals on a group ride unless the group has the same goals as you. Use group rides for some endurance miles (yea, right!) or, what they usually turn into, a race.
- Train for your events: if you want to time trial, train for that; if you have a double century coming up, train for that.
- Have a qualified bike fit specialist work with you to find a position that works for you and your event.
- Stretch everyday, at least twice a day.
- Take rest days: your hard work on the bike and in the gym only come to fruition when you allow your muscles time to recover.
- You can peak for no more than two events per year. As the event approaches, reduce volume but maintain intensity.
- Your VO2 max is an interesting number to know - think of it as the size of your engine - but it is 50% genetic and 50% trainable. For the typical athlete, their VO2 max is already about 95% as high as it can go. Lactate threshold is a more useful number. If VO2 max is the size of the engine, lactate threshold is the ability to use that engine efficiently. Training will allow you to hold those high intensity efforts, like a time trial, or a break from the peloton, or power up a long climb, for a greater period of time.
Training With Power Meters
In the 1980’s, endurance athletes were introduced to training with heart rate monitors. For nearly twenty years, the heart rate was the best way to determine the effort you put forth during training and racing. While tracking heart rate is still a very valuable tool and should be incorporated into all training programs, the advent of power meters has taken training to a new level. Your power, or wattage output, is a better measure of effort for a number of reasons. While heart rate lags behind and extends beyond the effort at hand, power is instantaneous. Heart rate is affected by the weather and your current physical state, power is always consistent. The analysis of power output can aid in determining a rider’s strengths and weaknesses so that areas in need of improvement can be highlighted in training and areas of strength can be further capitalized on.
As Ohio’s first USA Cycling Certified Power Based Training coach, I can help guide you in the purchase, use, and analysis of the data from a power meter. We’ll calculate normalized power, evaluate training stress scores, and design wattage zones along with heart rate zones for your training program.