Q: When it comes to climbing, I am pathetic. What can I do to improve my climbing abilities?

A: climbing…..well….let’s just say that i’m not exactly “vertically blessed” myself. climbing is ALWAYS in need of work and attention, especially if you’ve got any kind of size to you. that being said, there are a couple things i would strongly recommend you do to improve this aspect of your cycling:

a) do it often in your training. the more you do it, the better/more familiar/more efficient you become. period.

b) in/outs. these are simply great for building all-around fitness and -since you’re doing them on a climb- they incorporate “a” into the process. this is what they look like-
– get a good warm-up in. preferably 20-30 minutes using ALL muscle systems (overgear/undergear/single-pedal/out of saddle/in saddle….) make sure EVERYTHING is warm. then, find a good long climb (i’m thinking encinal or latigo) ideally not too steep but definitely a climb. something that takes at least 30 minutes to climb is ideal. using your cadence meter (you DO have one, RIGHT???) get up out of the saddle and ride for 1 MINUTE maintaining 90rpm. sit down and maintain that same 90rpm (shift if necessary) for 1 MINUTE. back up for another 1 MINUTE holding that good ol’ 90rpm…back down….etc..etc.. try to get 6-10 of each. shut it down, spin around and ride back down to the bottom of the climb.
start with 1 set (or climb) of 6 of each. next time try for 8 of each. next time 10. once you get to 10 1 MINUTE efforts, it’s time to up the amount of time to 2 MINUTES. gradually build on this workout until you can finally bang out 5 MINUTE efforts. at this point you’ll be getting to the top of the climb in just 4 or so efforts so you’ll need to start doing a couple times up to get all your efforts in….but hey! guess what??? now you’re doing LAPS up a major climb!! …sounds like someone’s getting better at climbing to me…

Q: Rumor has it that you are a crit racing super stud. So, tell me, what advise can you give to help us mere mortals be better at crit racing?

A: crit racing super stud….i like the way that rolls off the tongue..
yes. it’s true. i am so good in crits it makes me cry just to think about it. and how, you ask, can you get to the same tear-filled place? two MAJOR things:

a) 55/90 drills- pick a nice long false flat (i’m thinking mandeville or the lower half of benedict canyon) . you are allowed to be riding at just two cadences: 55rpm or 90rpm. AND, you are only allowed to be in either for no more than one minute. both cadences are at the biggest gear you can hold at that cadence WHILE STAYING AEROBIC!!! don’t puss out and just spin a whimpy little 90 in a tiny gear. grind a big, fat 55 in your biggest gear if you can, then at the 1 minute mark quickly shift to the BIGGEST gear you can JUST hold 90 at…..a minute there and BOOM! back to the 55….ALL THE WAY UP. ideally get around 6 of each on each lap. do 2-3 laps. like the above workout for climbing, you want to slow-over time build these up to about 5 minutes. also, over time you want to watch your watts on these and see where you are deficient. can’t hold the same watts when you’re spinning a 90 that you can when your mashing a 55? time to work on your endurance….vice versa? time to hit the gym and work on your power….

b) no-handed riding. that’s right…the stuff you did to look cool when you were 12 is actually an important skill to develop proper bike handling/awareness that translates directly to good movement in a pack of muscley bike monkeys. climb with no hands. sprint with no hands. find an empty street and try to weave in and out of the bots dots with no hands. pretty quickly you will discover that it is your core and your legs that steer your steed. not your hands. this is the beginning of bicycle-handling enlightenment, grasshoppers….

Q: What is more important for the weekend warrior – training by heart rate or power wattage?

A: if you’re a weekend warrior then power/wattage training is pointless for you. if the only time you’re throwing a leg over your whip is on the weekends you will only be shocking your body/musculature when you ride. there will be no adaptation or training stimulus. just trauma. therefor go by your heart rate and keep it aerobic. this way you’ll burn calories and enjoy your time on the bike….and not feel like ass come monday. then….in time…you will hopefully recognize the error of your ways and make whatever lifestyle change you need to to get on your bike more often. then i will consider you cool. only then…

Q: Speaking of socks. What socks make you faster – the low cut or the mid calf style?

A: you’re asking a guy who is famous for wearing NO socks when he races….but then..i’m just a trackie geek turned crit racer. personally- if i were to don a foot-cozy of any kind it would probably be those tallies i’ve been seeing making a comeback. a little extra compression on the soleus muscle….a little extra squeeze and warmth on the achilles….and i actually like the way those tall suckers look. retro..and yet….so cutting edge. if they made a “toe-sock” version i WOULD start wearing them…sincerely…

Q: What can I do cross training wise to improve my leg and sprint speed? Right now I am thinking of lifting weights.

A: well….firstly….lifting weights is the LAST thing you want to do to improve leg SPEED. it is awesome for TORQUE and raw power…but turnover leg speed it is not what you want. cross training for leg speed is tough because it is such a specific movement. i’m gonna play it safe here and say that the BEST cross-training for road cyclists of any discipline would probably be mountain biking. i have a cadence meter on my mountain whip (have you figured out yet that i’m a HUGE cadence-training advocate??) and when i ride in the mountains i try to maintain 100-110 cadence. this is a good 10-20rpm faster than i roll on the road so it certainly helps with turnover. when it comes time to work on my SPRINT-SPECIFIC leg speed, however, that MUST be done on the road on a road bike. if you don’t have access to a professional motor-pacer like the LEGENDARY George Pommel (310 371-0670), then i would suggest doing undergeared sprints on downhills. 20 seconds out of the saddle in your next-to-smallest gear. within 10 seconds you are well out of gear but you have to grit your teeth and try to keep accelerating for another 10. this builds wicked leg speed and sprint endurance…and yes, they hurt.

NOW GO RIDE YOUR BIKE

coach meat.