Winter is here! Finally, well, at least for this week! It makes the mornings and evenings cold. Stripping down to your lycra glad self and planting yourself in front of a gale blowing fan, may seem counter intuitive and it probably is for the first 5 minutes!
The reality is our bodies are not very efficient! We would all like to think with our laser like focus our best efforts are pouring power into the pedals. Unfortunately, this is not the case! The reality is that our bodies are turning 75% of the output into heat and only 25% into the pedals!
The body controls our temperature and in the case of cycling heat is dissipated though the evaporation; sweating. Outside we have the benefit of moving which obviously creates a breeze. Clearly inside, this is not the case!
We’ve all seen sweat on the mat under our bikes. Some people view this pool of water as a badge of honor. What they fail to realize is that overheating like this is potentially impacting our workout. Your body is working overtime to cool down, you’re becoming dehydrated and you are pouring corrosive, salty, sweat on delicate bike parts!
To compensate for the lack of movement we use fans…oh boy do we!
We have 4 Vornado Heavy Duty Shop Fans and 2 Large Circulator Fans. Combined these are moving nearly 4000 cubic feet a minute. To put that into perspective there are 1600 cubic feet in a room that is 10’x20’ with a 9’ ceiling, which happens to be a pretty close facsimile of our space. So, in summary we’re moving twice the volume of air every minute!
Now I have completely spaced you out! What does this really mean?
The bottom line is with this controlled environment we are allowing you to maximize the benefit of your workout by letting your body effectively evaporate the sweat!
That’s not to say you’re not working, trust me you are!
We’re back and have leveled up!
No, I am not referring to our Pokemon Go status…although I may have added a Shiny Melotic to my deck!
After 10 days in Hawaii chasing around after some amazing Ironman athletes in Kona we zipped down to the Elite Athlete Training Center in Chula Vista. We were there for a combined USA Cycling/Training Peaks four-day immersion into the world of Training Peaks and to put the ground work into our Level 2 coaching qualification.
We’re firm believers in constant learning and that having these certifications shows a demonstrable knowledge of the elements that going into being a coach; exercise physiology, workout and training plan design, periodization, teaching handling skills were just a few of the lessons we had.
A week later we took the test and we were delighted to see that we had passed. Passing elevates us into a cadre of 13 Level 2 Coaches within a 50 mile radius of Westlake Village!
We’ve some way to go until we can move up to Level 1, a pre-requisite is 5 years as a Level 2, but now the clock has started ticking! Moving on from here we’re working on our USAC Power Based Coaching Certificate along with the Training Peaks Power Based certification. These combined allow us to further bolsters our knowledge about training with Power Meter which we can directly implement into our training classes at Watts Up. It also underlines our decision to “lead” classes rather than simply set you up and fire and forget and let you work through the workout!
With all that said, we understand that this can be confusing, what is the difference between average power vs normalized power, what are training zones, what are my training zones and how do I find them out and WTF is FTP?
We’re here to help and to keep it simple!
The bottom line is come train with us; you will get stronger and faster!