Saturday, November 20, 2010


Congratulations to Lori, Lisa, and Carolyn for their Hamilton Marathon finish.  All women were under 4 hours and pleased with their race.  These thrill seeking women always have a plan up their sleeve for a challenge and adventure and the Hamilton Marathon marked the end of their season that involved an adventure race, some triathlons, hiking, kayaking, and fun rides on their bikes.

Since joining the Cycling Centre they have been working on technique and a more efficient pedal stroke.  The focus of the past 3 weeks has been on finding the most efficient gear and cadence, body position and stability, as well as making new friends and training partners.  

I am really pleased with the improvements of the riders in the program and have seen big improvements in technique already - especially in the 1 leg drills!  The groans that were heard during the 1 leg efforts in week one have been replaced with smiles as the athletes can feel the improvements and gain a sense of accomplishment.  When the interval calls for 110 rpm I now hear "no problem" rather than "are you kidding me?!" Now, if I could only get rid of my nicknames, task master, darth vader, the punisher ... 

Tuesday, November 9, 2010


Sunday was the first testing day of the season and everyone did great!  Those with power readings did a maximum power test, and for most it was either their first test of this kind or it has been so long since their last one that they had forgotten just how tough it was.  With the coach's encouragement (some would say yelling) they went until they had nothing left to give.

The other athletes did a 30 minute time trial, which everyone took very seriously.  The tension and focus in the room was just like being at a race and everyone did really well.  The goal of the test was to determine maximum heart rates, thresholds, and to gain a baseline from which to gauge improvements.  Testing dates are scheduled throughout the season where it is expected the riders will cover a longer distance, hold a higher heart rate, and learn what their optimal cadence and gear choices are.

Few smiles were seen during the testing, but afterward it was back to normal with chit chat and good cheer.  All in all it was a great place to start and I'm already excited to see the improvements in the next one!  Petrina

Wednesday, November 3, 2010


The first day of the 2010/11 Cycling Centre season was a lot of fun.  There was a lot of talking as the athletes got to know each other, caught up with friends from last year, and found themselves riding in a different kind of pack as we moved training indoors.

The focus of the workout was technique, cadence, and pedal stroke; it's all about going back to basics for the next few weeks and breaking bad habits.  The brain often works harder then the legs as it takes a lot of focus to break habits and gain a more efficient pedal stroke.

Tomorrow is session #2 and I'm looking forward to more nit-picking!


Tuesday, November 2, 2010


I feel like a kid the night before the first day of school.  I am excited to see faces from last season at the Cycling Centre as well as to get to work on improving the technique of the athletes I have been working with over the Spring, Summer, and Fall.  It is almost fitting that we move inside tomorrow night for our very first session of Season Two as the temperature is just starting to get below zero.

The first few weeks will focus on technique, position, and basically breaking bad habits and trying new things.  As an athlete it was always my favourite time of the season.  Going back to basics meant I could really focus on the little things that would help me in later months to go faster, become more efficient, and get a pedal stroke up on my competitors.

From speaking with the people who have registered for this season it sounds like they are as excited as I am, and like the night before the first day of school, a little nervous too.  It is a time to make new friends, re-acquaint with old ones, and have fun on a bike!

See you tomorrow!