New addition to the family - 2 new kids.

Awesome camp

Can't type everything at once but here's list of tidbits

- Approximately 15-16 campers per day with a staff of Hunter Allen and Adnan Kadir. Jim Myers and John Hanmann were here representing their products (Quarq and iBike respectively). For more information and scoop on this, go to http://adnankadir.wordpress.com/. It's damn interesting and I'm going to go for this set up to find the best CdA. Jim is also working on a track crankset and I'm excited about it.

- Robb Zberiski of Saris (Powertap) was here for Thursday and helped with the ITT day. He's great at gesturing and knows a bit of fingerspelling. I had tons of fun with him.

- Went down to Encino Velodrome. Oh man - that track makes Hellyer look like a picnic.... Was supposed to meet one of my athletes; Jenn but things didn't work out. I'll be back soon with my track bike that time.

- Staff of Hunter Allen, Adnan Kadir, Jill Gass, Jewel Jauregui, Lisa Tonello, Rory O'Reilly, Omar Guzman and Everett Glenn. This is a great group of staff. Can't ask for a better group of people.

So you might be feeling crappy for missing this camp, worry not: There's a camp in Marin County in 3rd week of March. Go and check it out: http://www.peakscoachinggroup.com/camps/cycling_camps_marin_2008.html

Some power snapshots of interest....

14 seconds power with a 81 inches gear (48x16)

One quick jump with a 81 inches gear (48x16).

5 seconds power with a 50x15 gear. Clearly this cadence range is more comfortable for me but the goal is to be as comfortable as I am in 140-155 range.

This snapshot shows one whole lap around Hellyer in a 50x15 gear.

Comments? I'd love to "hear" them.

81 inches - such a beautiful number.....

Dear Coach Steve,

149 max rpm (ok so the wind helped a bit)

145 5 seconds rpm

48x16

1473 watts

I am happy.

I love 81 inches.

Your friend,

Robin

Damn!

Sick again...

Random musings

- At least I'm going to be sick before the Solvang camp so it's all right.

- 131 RPM for 13 seconds with a 50 x 15 gear last Wednesday. I'm happy considering the weather (cold temps, etc). Still, the goal is to get up to 135 then 140. The nice thing about the track racing is that you're always measuring up to your previous performance with either SRM or stopwatch. I can say that I'm gradually improving everytime I hit the velodrome. On the other hand.......

- Had a crappy workout today at the velodrome. Now I know why..... Nothing special to report.

- One thing to look out for teschner or dolan frames, some of the wheels have a tendency to slip when you are doing something like standing starts. For the past 3 workouts, my clinchers with a different kind of axle nut has slipped. If I am to use that zipp wheel with another kind of axle nut where I can use my tool to really gain a lot of leverage and tighten it up, it shouldn't slip.

- Solvang camp is all set. It's going to be fun. 16 campers with 3 coaches. Tour of California. Mt Figueroa, Foxen Canyon. Gorgeous. I'll probably put in a bit of riding in the afternoons while the riders are talking to the coaches. In the mornings, I hope to find a local gym and do some gym workouts - probably with Adnan Kadir, one of the PCG coaches who is aiming for the Elite Nationals Pursuit. There's just a slight problem: Phinney's in the way. Here's a picture of last year's camp:

- Momentum Cycling Team's interview - that one is a good read. I did an interview with the 3: Adam Duvendeck, Travis Smith and Jennie Reed. Read it at: http://www.fixedgearfever.com/modules.php?name=News&file=article&sid=828&mode=&order=0&thold=0

Busy at work....

60 hours this week at work.

New PB's

145 rpm

370 lbs squat

Result:

I need a massage.

Squat - 2 different types

I've been squatting for the past 1.5 years and am still learning how to squat on weekly basis. Here's what I have learned about a year ago and have pretty much focused on this technique.

A lot of the following literature have been pulled from www.exrx.net
except for my comments in bold

During the execution of a barbell squat, the knees and the hips travel in opposite directions away from the foot, or away from the center of gravity. Draw a second line on the knee joint parallel to the line of force. Draw a third line on the hip joint parallel to the previous lines. A relative comparison can be made on the torque forces of the knee and hip. Typically the torque forces are similar for the knee and hip joints on the barbell squat; the knees travel forward the same magnitude as the hips travel backwards. Generally speaking, during a powerlift type squat (bar lower behind the shoulders and a wider stance) the knee does not travel forward as far as a bodybuilding type squat. The hips typically travel back further with the torso bent forward on a powerlift type squat. This emphasizes the stronger hip extensors and adductors and consequently reduces knee extensor involvement. Knee torque is further reduced by a wide stance.

Instructions (http://www.exrx.net/WeightExercises/GluteusMaximus/BBSquat.html)

Preparation

From a rack with barbell upper chest height, position bar low on back of shoulders. Grasp barbell to sides, close to shoulders and position elbows back. Dismount bar from rack and stand with wide stance.

Execution

Descend until thighs are just past parallel to floor. Extend hips and knees until legs are straight. Return and repeat.

Comments

Keep head forward, back straight and feet flat on the floor; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement.

I've found this to work really well for me. I've got a weak left knee and using this technique puts much less stress on the knees which I believe will allow me to last much longer (in terms of years) while squatting.

The other type of squat is:

Instructions (http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html)

Preparation

From a rack with barbell upper chest height, position bar high on back of shoulders and grasp barbell to sides. Dismount bar from rack and stand with shoulder width stance.

Execution

Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

Comments

Keep head forward, back straight and feet flat on the floor; equal distribution of weight throughout forefoot and heel. Knees should point same direction as feet throughout movement.
I've found this to be much more stressful on my knees and I just don't do this type of lift anymore.


Thoughts?