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williams cycling team [at] gmail [dot] com

Clothing Order 2014

Attention all members, alums, parents, and all around fans of Williams Cycling. The clothing order process for this year is finally underway! Click over to the “clothing” page on the left to see renderings of the artwork and a list of pricing!

We ask that we receive all orders and payment by December 15th.

EPH ALUMNI 1/2 IN SEASON OPENER “A” RACES

Congrats to Erik Levinsohn ‘12 and Ceci Davis-Hayes ‘11, who rode to excellent results in today’s season opener at Stevens Institute of Technology. Erik lit up the Men’s A field with an explosive ride and a 1st place finish, riding to the line a minute and a half ahead of the peloton. In the Women’s A field, Ceci held the wheel of perennial heavyweight Lenore Pipes (Cornell) to finish 2nd. As a team we are incredibly proud of our friends and former classmates, and we can’t wait to ride with them (or, more likely, behind them) during our upcoming ECCC races.

Socks delayed

Unfortunately, there will be a slight delay with our sock order. Hincapie did an initial production run and found that the yellow highlights in the sock caused substantial discoloration in the body of the sock. Since a half black/half grey-ish sock looked fairly silly, we have asked the company to do a new production run. This is expected to take 2-3 weeks.

Obviously, we are not happy about this situation and have expressed our dissatisfaction to Hincapie. Please be patient with us as we work to rectify the situation.
-Todd

The Clothing is Coming…

Exciting news from Hincapie Sportswear – our clothing order has shipped from Bogota, Colombia and should arrive in Williamstown shortly after the boxes are released by U.S. Customs (for some reason they always check these shipments very thoroughly…)

Technique Drills 1/6-12

Four technique drills to combat boredom on the indoor trainer. These will help build form by exploring the extreme ends of the pedaling regime.

UNO — Muscle Tension:
Slow cadence (50-60 rpm), pushed back in the saddle or hovering just above. Use a large gear and high resistance (can be done outdoors on a gradual hill). Concentrate on keeping your whole body tensed and immobile, turning the legs in perfect smooth circles. The sound from the trainer should be as even as possible, minimize the dead spots. Hands in the drops or on the hoods. Hold for 2 minutes.

DOS — High Spin:
High to maximum cadence (120+ rpm), right below your bouncing threshold. Concentrate on a smooth, complete pedal stroke, keeping your arms and shoulders very relaxed and your hips loose and fluid. Hands on the tops or hoods. This works great using music where you can “double time” the beat, like during the chorus. Hold for ~30 seconds.

TRES — Power Starts:
Start from a stop or very low cadence, and build to 110 rpm or higher, a maximum sprint-type output. Think speed, not force. Start in a medium-high gear and click up at least twice during the 30-60 second interval. Concentrate on a round pedaling motion and smoothly getting on top of the gear, like a flywheel or electric motor. Stay in the saddle. Hands in the drops or hooks.

QUATRO — One-leg drills:
Unclip one foot and spin at a comfortable cadence for 30 seconds. Work on maintaining a smooth, circular pedaling motion.

These drills will pay off when you get tired on the road by keeping your pedal stroke smooth and efficient. Your competition will be pedaling squares and you will be spinning elegance.

2013 Clothing order info posted

Check out the clothing tab for information about this year’s clothing order! Mockups of all the items are coming soon…

2013 CLOTHING ORDER COMING SOON…

We will open up our 2013 team clothing order as soon as we get details straightened out with our friends at Hincapie Sportswear. Our stylish black/purple/gold design will be back this year and we’ll follow the same order process as last year (see the “Clothing” tab for details). We expect to offer the standard velocity short-sleeve jersey and bibshorts (M)/shorts (W), as well as a wind vest, long-sleeve jersey, arm and leg warmers, and hats. If you’re looking for something that’s not on that list, please e-mail us ASAP and we’ll add it to the list.

**Stay tuned for sample photos and price lists** and e-mail tab2@williams.edu with questions or suggestions.

Training Update: February/March

Like this guy, we're going to go deep into le pain cave

Like this guy, we're going to go deep into le pain cave

Dear Cyclists,

To quote one of my favorite movies:

If you’ve come this far, maybe you’re willing to come a little further.

By reaching this point, we’ve accrued an aerobic base, set a baseline by testing, built strength with slow-cadence riding, and worked on pedaling skills with single-leg riding and spin-ups. These are hugely important and will allow us to now move on to bigger (and better) things.

Given that the length of most collegiate races are pretty short, it’s absolutely crucial to develop “top-end” fitness. Because we have a solid background with endurance training and tempo work, we can move into the LT and even VO2 arenas.

Our training program, visualized.

Our training program, visualized.

Here’s what this means: workouts are going to become shorter but also higher intensity. Hopefully you’ve found that the long work periods of the slow-cadence work has gradually become more doable. Riding at slow cadence is tres difficile, but will make the next step incremental rather than a big jump.

That being said, we’re not totally giving up on tempo. Here’s one of my favorite graphs when it comes to training and accumulation of fitness:

Hitting the sweet spot

Hitting the sweet spot

The main idea is this: in terms of making the largest gains possible, it’s best to do a lot of medium hard riding as opposed to a little bit of really hard riding. However, because we do want to eke out every single watt, we will need to dabble in the “red zone” of the graph, where the gains are great, but so is the level of fatigue experienced by the body.

In sum: we’ll keep up with the tempo, because that’s where the “low hanging fruit” is, but because we want to be ballers and win races, we need the diminishing marginal returns of VO2 training as well. Here’s what this looks like as a weekly schedule. As always, this schedule is subject to your academic/social/personal obligations. Definitely move stuff around to make it work for you.

A basic reminder about how to think about the various intensity levels:

Recovery: VERY, VERY EASY.
Aerobic: Easy. Should be sustainable for multiple hours without too much effort.
Tempo: What you could sustain for 1-2 hours. A tad slower than the pace of an all-out effort up Greylock.
LT: What you could sustain for ~30 minutes. About the pace for an all-out effort up Petersburg.
VO2: What you could sustain for 5-10 minutes. Think time trial pace.

Monday: Recovery day. I’d recommend spinning easy if you have time.

Tuesday: Tempo work. 6×10 at tempo (HR around 80-90% of max) with 5 minutes easy in between each set. Ride at a cadence around 90. Okay to get out of the saddle every now and then. Remember that cadence is NOWHERE NEAR ALL OUT. This should not be a super hard day. Remember the graph! You’re not doing your body any favors by going too hard today and then being unable to do Wednesday’s workout.

Wednesday: 1&1’s! One of my favorite workouts. Do a long warmup with a few short, hard efforts. Then do 6 sets of:

1 minute on at VO2 (HR at about 90-95% of max. This is not an all out sprint, but definitely hard.
1 minute rest (keep spinning!)

After 20 minutes at aerobic pace, repeat the 6 sets.

Thursday: Another recovery day. Be ready for a tough weekend!

Friday: Repeat Tuesday.

Saturday: Race sim. This is a bit of a wildcard, best done outside, preferably riding with others around your fitness level. The idea here is to incorporate aerobic, tempo, LT, and even VO2 work into one ride. Think of this as a “hard group ride”. If you need a bit more structure, think about doing the following:

- Aerobic warmup
- 10 minutes at tempo, 5 minutes rest
- 5 minutes at LT, 5 minutes rest
- 2 minutes at VO2, 5 minutes rest
- 5 minutes at LT, 5 minutes rest
- 10 minutes at tempo, 5 minutes rest.
- Aerobic cooldownt

In order to do this workout and not kill yourself, it’s CRUCIAL to do your tempo at an appropriate level (i.e. not too hard) so that you can do your VO2 quite hard.

Sunday: Long aerobic ride. We aren’t forfeiting our aerobic strength! Try to get in a long, easy ride once a week. HR/wattage should be around 65-70% of max (i.e. this should not be a difficult day).

Questions? I’m here for you.

- Erik

Training Update: January (Part 2)

Pure Belgian

    Pure Belgian

    Dear Cyclists,

    Congratulations! You’ve done well to come this far. By this point (assuming you’ve been doing the training program), you’ve

    • begun building an aerobic base
    • set a solid tempo foundation
    • performed your testing (at least once) to get a baseline measure
    • worked on pedaling form and efficiency via drills

    Because of all these accomplishments, we’re able to begin taking the next steps forward. But first, make sure that you have

    TESTED

    Tomorrow’s a great day to perform an outdoor test on Petersburg Pass. Again, this is really valuable data.

    TRAINED CONSISTENTLY

    If you haven’t been riding frequently, don’t just jump to this next block of training.

    NOT OVERDONE IT

    If you find the workouts we’ve done so far hellishly challenging, you probably aren’t doing them right. Let me know.

    In any case, we’re just making gradual changes as we move from January to February. Tempo is still our bread and butter. Again, these are workouts that are at a challenging but not all-out pace. HR is around 75-85% of max. If you’re approaching your max heart rate, you’re doing it wrong. If you finish cross-eyed and unable to stand, you’re doing it wrong. But, if you finish and feel like you just went for a nice easy spin, you’re doing it wrong. You get the idea.

    So, here’s the new line-up. Quite similar to what we’ve had previously. Start this next Monday. As always, include a warm-up and cool-down.

    Monday: Recovery day. Either spend this off the bike or riding super dooper easy.

    Tuesday: SE workout: 3×20 at tempo with low cadence (~70), 5 minutes recovery in between. This should be a challenging but doable day. Leave something in the tank for tomorrow. You’ll need it.

    Wednesday: Intro to LT! Above tempo on the “pyramid” is LT (lactate threshold). Today’s pace should be significantly faster than Tuesday, but the work times are significantly shorter, and you should be getting plenty of rest. Make sure this isn’t too hard. Do one set of 4×3 minutes at LT (3 minutes rest in between), ride at an aerobic pace for 15 minutes, and then another 4×3 set. LT is NOT all-out. It’s hard to go by HR for everything, but think ~85-90% of max HR. Again, the pace is should be faster than tempo, but nowhere near an all-out sprint.

    Thursday: Recovery day. See Monday.

    Friday: repeat Tuesday

    Saturday: Longer aerobic ride. Maybe ride outside? If it’s nice enough try to get out for a couple hours for a relaxed aerobic ride. Otherwise try to ride on the trainer for 120-150 minutes at a moderate pace (e.g. watch a movie).

    Sunday: If you can get outside, ride outside again. Otherwise, repeat Wednesday.

    Lastly, people have been asking a lot of good questions, so I figure I’d let you all know my responses.

    FAQ

    Is it okay to move training days around?

    More than okay. Do whatever you need to do to live your life and also ride your bike.

    Are extra recovery days okay?

    Absolutely. Especially at this point, the worst thing you can do is fail to recover enough from your workouts.

    Can cross-training workouts be substituted for cycling workouts?

    Yes, but ideally make this the exception rather than the rule. You get fast at riding bikes by actually riding bikes.

    Questions? Keep ‘em coming.

    - Erik

    Acclimating to Training

    Post-interval euphoria

    Post-interval euphoria

    How to survive hard training sessions

    Over the next few weeks, training is going to become noticeably more intense. The goal with fall training was to help make this transition a gradual ramp rather than a hellish grade, but regardless of your background, you can make it through the Winter Study training period by being conscientious when it comes to a few key practices:

    1) Consume More

    I think it was Peter Parker who said that “With great increases in training volume comes great need for carbohydrate-rich food.” In any case, now that you’re riding more and riding harder, it’s all the more critical that your body is getting the fuel it needs. You can do this by increasing the amount of carbohydrates that you consume (carbohydrates are the main fuel source for your muscles). You don’t want to run on empty. Also, you’ll quickly realize that you will sweat a lot in the ark, so drink tons too.

    2) Sleep more

    Anything less than eight hours per night will probably not be enough. If you need to choose between riding more and sleeping more, chances are sleeping more is the right choice. Prioritize rest.

    3) Laze more

    Alas no, this has nothing to do with lasers. Professional cyclists are famous for doing nothing when they’re off their bikes. One famous French cyclist asked his team soigneurs to carry him up the stairs to his hotel room during the Tour de France. This might be a little much, but the truth is that if you want to be well-rested for your workouts, try to keep it low-key when you’re not training. I learned this the hard way when I tried to train a ton while working trail crew.

    In short, more

    - food
    - sleep
    - water
    - relaxation

    and less

    - shenanigans
    - unnecessary exertion

    Hope this helps! Good luck and godspeed,

    Erik