Another all time MAX!

Here is Mike Murphy working through a hard interval. I have him doing a little pyramid work out and he has to keep a 65 cadence. Even as the wattage goes up, his legs are locked at around a 65 rpm.

Mike worked extremely hard today, before we did this leg workout in the video I had him chase his all time Max Heart Rate and he beat it!

186 bpm when the best he had ever seen was 184!! Its crazy what you can do when you put your mind to it!

Direction - you need a map, a GPS, a coach!

Here is a good quote that makes a lot of sense to me

"If you don't know where your going, you will end up someplace else" - Yogi Berra

One of the reasons we could all benefit from having a coach is goal setting. You sit down and go through all the things you want to accomplish in sport. You talk about where "your going" Once this is done it is the coaches job to keep us on track and going in the right direction, you just might get lost. Just by having to be accountable to someone else you will find you follow through with your plans, hopes, dreams and goals just because you have shared these with them and together you will want to follow through and stay the course.
If you have a coach, send them an email and let them know what they mean to you. Most of these people really enjoy what they do but its the positive feedback that really motivates them and makes their job worth while. If you don't have a coach think about what you may be missing. How are you going to accomplish what you need to accomplish without a fantastic support system and the accountability a coach provides?

Training with the best

Here is a video of Krista Ruby working through a hard interval. This little lady knows how to push her self and can really focus when she needs to.

Nothing better than working with someone who knows what they want and will do whatever it takes to get it. The question is do you know what it takes? Do you know what your strengths are? What you should be focusing on? are you making progress? Getting a second opinion is great for starting you off in the right direction, getting the right coach will keep you on track to that final destination.

Mr Smith

Here is Jamie Smith pumpin out the watts to the 2006 Paris-Roubaix. The two of us put in quite the day, nothing like training indoors while everyone else was outside enjoying the great weather on Sunday.

I'm proud to say Jamie will be my team mate in 2010 as he has just joined LaBicicletta/JLindeberg cycling team. Stay tuned to www.labicisquadra.blogspot.com for a formal team announcement coming soon

TT Training

Just because you mainly do time trials or just triathlons doesn't mean you shouldn't work on your high end. Pushing yourself beyond your threshold is the key to improvement. Go outside you comfort zone in training and work on your weaknesses. Is it focus? It is extremely hard to stay focused when your suffering. Why go through the pain if you don't have to? If your not wanting to quit during your training your just not going hard enough!! and if you do quit before

the end of your interval your just training your self to quit on race day.

Here is Scott giving it every thing he has. I took a video of this as well but it was just to big to post. Scott is screaming in pain as he finishes his interval with a seated sprint. Here is a triathlete that is sprinting the finish??? what?? that's unheard of......you have to run afterwards. Well here he is at his max suffering and then finishing up with an all out sprint. Do you think he wants to get faster?

Monday Night Sprints

Here is a video of me and my buddy Kevin Barington training in the basement tonight. Kevin is going for his max wattage here and does this little burst 4 times in a 15 min span. He got over 800 watts on every one and maxed out at 865! Not bad for his first crack at this drill. I love watching someone else suffer!

Kev is riding the Cyclops PT 300. This trainer is great for these kind of workouts because it so stable and beefy, you can't break this machine! Here he goes again

Happy Halloween!

Spider man popped by for a little workout last night and man can this guy go!!You would think those arms would be holding him back on a bike but dude can sure push a big gear!! Happy Halloween everyone!