Wordless Wednesday

Zach’s Training Diary: The Plan

We’ve decided to follow along this year as Zach, a web merchant here at our home office, works hard to get in shape for Jeremiah Bishop’s Alpine Loop Gran Fondo this fall. Like many of you out there, Zach has been juggling work and family as he tries to make time to  meet his fitness and training goals. Read on below to see how his plan has been coming along, and let us know if you’ve got any tips in the comments below.

Wow, the last month has been so busy!  I’ll start with a quick update on everything. In the last month I turned 31, my wife and I had our one year anniversary, I’ve been setting personal records on my Strava hill climb segments just about every time I go out, I placed 7th in one of the local races I usually do terrible at, I dropped a pant size, and I’ve started the search for the perfect bicycle to ride for the Alpine Loop Gran Fondo!

Unfortunately though, I’ve only lost one freaking pound! One pound over an entire month!  Totally frustrating when the goal is to lose another 20 lbs by September.  Fortunately my Strava segments have been keeping me motivated, so I’m feeling happy with my results so far. But I’ve got to find a way to drop that weight!

As I mentioned in my first post, riding bikes has helped me out quite a bit in the weight loss department over the last few years (76ish pounds dropped so far), but now I can’t seem to lose weight from riding bikes alone. I’m not very good at planning out training routines to provide structure on a daily and weekly basis, but my buddy Ken is a cyclist, crossfit coach, personal trainer, and an all around good guy.  He’s really good at working with people as a trainer, and a few months ago he decided to help me train for the Alpine Loop Gran Fondo.  He‘s created a weekly plan for me that’s structured, but is still a bit flexible, and leaves some space for conflicts that arise throughout the week.

My training plan for the Gran Fondo is pretty straight forward – here’s a little insight into what I’ve been working on (this is just my plan – always consult a training pro for advice for you):

INTERVALS:

Intervals ramp up the metabolism like crazy, rapidly increase VO2 Max, help your heart rate drop faster after hard efforts, and increase lactic acid threshold. They also will help you develop endurance, a huge kick and do not have the muscle wasting effect of long slow distance riding. I do 2 hard intervals per week, mixing in Tabata sprints, hill repeats, ¼ mile x 10, 1 mile x 4, or other variations.

TIME TRIAL AND TEMPO RIDES:

I try to get in 2 tempo or time trial rides per week, more if time permits. Group rides serve well for this, as tempo rides should be your easiest pace rides.

WEIGHT LIFTING:

I’ve been doing 1 heavy weight training session per week, switching up weight and rep schemes. Some days I do high weight/low rep and other days I do low weight/high rep. Some folks stay away from weights, but I’ve found that it works for me.

TRY NEW SPORTS AND EXERCISES:

Again, some coaches will tell you to just ride, but I like to keep it fun and new. An occasional run, game of tennis, swimming, soccer or flag football helps shake things up for me.

DIET:

This is a tricky one for me, as I like to eat. Basically I’ve been trying to keep things fresh and simple, not drink any calories (just lots of water), and throw in a cheat meal once a week. If my weight’s not coming down, I change it up and try something new.

On top of my day-to-day plan, I’ve also scheduled some trips to the mountains of Western North Carolina this summer.  There are many routes out there that are similar to the Alpine Loop (well, at least I hope so), which will be great warm ups for my big ride.

I’ve been on my plan for several weeks now, and it’s been going pretty good for the most part.  I’m definitely getting faster on the hills and starting to hang with some of the faster group rides.  The riding part is easy – the hard part has been eating really well, and sticking to the intervals, hill repeats, and other hard workouts!  I’ve been doing exercises called “Bulgarian split squats,” and “Romanian dead lifts.”  Oh yeah running too! I hate running. 202 lbs is a lot to throw on your knees and ankles while trudging down the road in a half-hearted gallop/trot/jog excuse of a run!

The weight loss is the biggest issue and is directly related to my love of good food and drink. I’ve been doing a lot better with my caloric intake, but I’ll be honest, it’s hard to pass up delicious tasty chips dipped in ranch dressing and complimented with a chilly cold brew! My brother had the best quote ever. We went on a long hot mountain bike ride and after he bonked pretty hard, cramped up, walked it out, and got back to the house, he said “It’s just a man’s instinct to want to eat a delicious juicy burger after a long hard ride!” Agreed!

But at the end of the day, these structured workouts and diet restrictions are seriously paying off.  I am getting faster, I am dropping inches, and I am building muscle.  Of course the Alpine Loop Gran Fondo is going to be harder than anything I’ve ever done so far, and I’ve got to keep up the training plan, as this is just the beginning.

I was listening to an interview with Jeremiah Bishop the other day and he was talking about the Gran Fondo in his own words. From what he said, he got the idea for the ride in the middle of one of his training rides. At the top of one of the climbs in a remote area of the West Virginia wilderness, he was looking out and felt like he was in the Alps, hidden away from cell phone towers, power lines, and civilization as a whole.  But then he mentioned that the fastest he had ever done that climb was 45 minutes at full-on diesel race pace –  45 minutes for JB will probably be more like two hours for me! But what goes up also gets to bomb down, and the views from the top of the long climbs will be worth every burning pedal stroke!

So there are three months to go. Time to get serious and get this training dialed in. I’m excited to share my experiences about the bicycles I’ve been testing while in search of the perfect Grand Fondo bike, as well as the rest of journey along the way!

Tour Devinci Build a Bike Giveaway – Factory Tour

Our friends at Devinci are very proud of their bikes and the fact that they have been designed, tested and built at their factory in Quebec, Canada since 1987. It is this reputation for designing and handcrafting extraordinary bikes that makes our 2012 Tour Devinci, Build a Bike Giveaway so interesting.

The winner of our 3-day, all-expense-paid, hands-on Devinci factory tour will get to meet Devinci staff, see how Devinci bikes are designed, tested, machined, welded and assembled and help build a Devinci bike with their own hands, from machining to assembly. To top it off, our winner will get to ride local trails, scenic road loops, or both, with Devinci staff, plus take home either a 2012 Devinci Leo SL K Road Bike or a 2012 Devinci Atlas RC 29er Mountain Bike as a souvenir!

For a sneak peek of what you might see, take a look at the series of videos about the Devinci factory in Quebec:

Producing bikes in-house allows Devinci to keep tabs on the pulse of every bike, from raw materials incubation through heat-treat processes, painting, assembly, and finished perfection:

At Devinci, the ultimate riding experience starts with hand-welded frames built by senior craftsmen:

Devinci bikes are driven by precision engineering and innovation. That’s why its team of engineers developed CNC programming and the custom tooling necessary to painstakingly fine-tune the build quality of each frame before it leaves Devinci Laboratories:

To ensure Devinci exceeds your riding expectations, each bike undergoes brutal and calculated testing before ever leaving the factory doors:

Enter the 2012 Tour Devinci, Build a Bike Giveaway now for your chance to visit Devinci‘s factory in Quebec! Contest entry dates are 4/30/12 – 5/28/12 and only one entry per person (US residents only).

Wordless Wednesday

Product Profile: New 2012 Fuji Bikes

We know it’s still 2011, but we couldn’t wait to talk about the new 2012 Fuji Bikes that are showing up online & in our stores. Fuji has a great lineup ready for the new year, and they’re building on the success of their first Grand Tour-winning bike! Juan Jose Cobo of Team Geox-TMC won the Vuelta in style aboard Fuji’s new flagship road bike, the Altamira. Cobo, the “Bison”, stormed into the lead atop the feared Angliru by riding away from the field in dominating fashion.

The new 2012 Fuji Altamira 3.0 Road Bike is built on the same DNA as the Cobo’s Vuelta winning ride, and we got to see this great looking bike in person here in the lobby of our Headquarters (one of the benefits of working here is getting to see cool bikes like this on the way to your next meeting).

While we can’t promise that you’ll ride like Cobo, the 2012 Fuji Altamira 3.0 is an ultralight road platform that has been tested and refined on the Pro Tour, so it won’t let you down if you’re powering up a climb, sprinting for the county line or railing the hairpins on a high-speed descent.

The shapely C4 carbon frame features a tapered head tube and oversized downtube to provide a stiff and stable platform that responds instantly to rider input.  Plus it just looks good – these pictures don’t do the very cool carbon finish justice.

In back, the slender seatstays provide for a resilient and comfortable ride built for long days in the saddle. Rounding out the package, the 2012 Fuji Altamira 3.0 is outfitted with a ready-to-race mix of Shimano 105 and color-matched Oval brand components.

At the core of the frame, the oversized downtube mates with a massive bottom bracket junction to provide maximum strength and stiffness for efficient power transfer. The 2012 Fuji Altamira 3.0 definitely lives up to its Grand Tour pedigree.

Of course we’ve got a few more new rides from Fuji to offer right now, including the 2012 Fuji Cross 3.0 Cyclocross Bike seen below,which features a flattened top tube for shouldering the bike more comfortably and securely, plus a lightweight alloy fork with plenty of clearance for even the most mud-slathered cross tires.

The 2012 Fuji Newest 1.0 Road Bike is built around a lightweight aluminum frame and carbon fork to provide both responsive handling and a comfortable ride, along with the flexibility of a 30-speed drivetrain, so you never run out of gearing in the hills.

The 2012 Fuji Roubaix 3.0 Road Bike is the latest iteration of the popular Roubaix line, a great combination of value and performance.  Its lightweight, custom-butted aluminum frame with bonded carbon fork delivers a supple, responsive ride, and the Shimano Sora drivetrain provides quick, precise gear changes.

The 2012 Fuji Absolute 2.0 is great for those looking for a more upright riding position than a drop handlebar road bike offers – it’s a great combination of the performance and handling you want on the road with the all-day comfort of a hybrid bike.

Finally, and definitely not least, we present the 2012 Fuji Altamira 2.0 Di2 Ultegra Road Bike.  Offering all of the features of the 2012 Fuji Altamira 3.0 above, the 2012 Fuji Altamira 2.0 features Shimano’s brand new Ultegra Di2 shifting system – the latest development in Shimano’s Di2 electronic drivetrain systems, Ultegra Di2 delivers fast and accurate shifts every time, yet is engineered to be highly durable and dependable.  We’ll definitely have more to say about this amazing bike soon!

Ironman World Championships – Kona

The 2011 Ironman World Championships will take place on the big island of Hawai’i for the 33rd year on Saturday. Long heralded as one of the ultimate athletic tests, the instructions handed out to the very first Ironman participants succinctly summed up the challenge:

“Swim 2.4 miles! Bike 112 miles! Run 26.2 miles! Brag for the rest of your life!”

After an open water swim from Kailua Pier, racers face an often scorching out-and-back ride up the Kona coast (including the famous lava fields of the Queen Ka’ahumanu Highway), before finishing with a marathon run that is routed back on the Queen K Highway, through the feared Energy Lab section, and back to town for the finish. Here’s the preview from the coverage of last year’s race, if you’ve never checked out the Kona Ironman in action:

We’ll be watching the pros riding bikes by our partners at Kestrel, including Andy Potts and the husband and wife duo of Michael Lovato and Amanda Lovato, plus Fuji sponsored rider Matty Reed (seen below training on the Queen K Highway), who is racing the Kona Ironman for the first time. You can check out a gallery of Reed’s Fuji D-6 race bike over at Triathlete. All season long the Fuji & Kestrel sponsored athletes have been engaged in a Tri Wars competition for brand bragging rights – Kestrel has the edge before the racing at Kona.

But the pros are only part of the story at the Ironman World Championships, as the vast majority of the field is made up of amateur age group competitors, from age 18 to over 80, there to challenge themselves and compete against an elite group of their peers. Athletes gain entry into the Ironman World Championship through worldwide qualifying events, or by being selected in the Ironman Lottery Program or even by winning a slot through the Ironman’s charitable eBay Auction. But no matter how they gained entry to the race, all athletes must finish by midnight in order to officially complete the Ironman, which has led to the tradition of raucous crowds (including some of the pros) cheering on the final Ironman finishers of the day.

2011 Kestrel 4000 Pro SL Shimano Ultegra Triathlon/Time Trial Bike

If you’re planning to give an Ironman a try next year, or maybe just start with a local triathlon, check out our selection of men’s and women’s triathlon clothing, compression wear for apres-ride recovery, plus our array of aero handlebarstime trial helmets and wheels to make your existing bike more aerodynamic. Or you can always pick up a sleek new Kestrel time trial bike or special order a Fuji D-6 or Aloha for delivery to one of our stores.

Wordless Wednesday

Photo by John Bigelow

Wordless Wednesday

Product Profile: 2011 Diamondback Podium 6

EDIT:  Since the value of the Diamondback Podium 6 we talked about below was recognized by so many of you out there, we don’t have any more in stock online.  But that doesn’t mean that you have to miss out on the great 880 gram frame of the Podium 6, as we still have the Diamondback Podium 5 road bike in stock and ready to ship.  Featuring the Podium carbon frame but with Shimano 105 components, the Podium 5 road bike is another great value from the folks at Diamondback!

Diamondback Podium 5 Item #30-4903

For today’s product profile, we’re bringing you a new ride from an unexpected source.  Our friends at Diamondback have been busy lately, not only refining their lineup of mountain bikes and BMX bikes, but also developing a brand new line of full carbon road bikes.  That’s right, we said full carbon road bikes!  Of course we were intrigued, so our bike product manager, Devlin, took the cross-country flight out to Washington to meet the folks at Diamondback and try out their new bike, the 2011 Podium 6 road bike, on its home turf:

Mercer Island, located on the expansive waters of Lake Washington and only minutes from the greater Seattle area, is host to fast, rolling road rides with steep banked turns and exhilarating descents. When I heard that the crew at Diamondback were going to unveil their 2011 Podium 6 road bike here I was skeptical. After all, a brand steeped in BMX and mountain bike heritage was suddenly going to break in to road biking right at the top with a Shimano Ultegra equipped full carbon frame and fork.

At first glance, the Podium 6 is right on target. The 880 gram frame has all of the characteristics of today’s best carbon road bikes: an oversized tapered head tube fitted with a full carbon fork, massive BB30 bottom bracket for superior stiffness, curved seat and chain stays for added comfort, and an arrestingly minimal top tube. Diamondback product manager Michael Brown appropriately chose an eye-catching FSA SL-K component package and Shimano R530 wheels.

We rolled out of the parking lot at warm up speed. I noticed immediately how stable and comfortable the bike felt. It took little effort to turn over the carbon SLK cranks and the surprisingly spritely wheels accelerated well as the pace picked up. The first hill proved the Podium 6 to be a great climber. The frame was stiff, yet refreshingly compliant. The bike cornered confidently and efficiently on the following descent. The Shimano Ultegra components are well proven to be both lightweight and precise and were well matched to the Podium 6. Overall, the 2011 Diamondback Podium 6 is a fantastic choice for any rider looking for the elusive balance between great all-around road performance at a great price. We look forward to introducing this terrific value to our stores and web site this March.

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