Coaching Q&A #2: Components, Power and Nutrition (Podcast #39)

dirt2 300x225 Coaching Q&A #2: Components, Power and Nutrition (Podcast #39)It’s that time again:

It goes without saying that as the summer wears on, the itch to get out and ride more really starts to bite.  As we go out to ride more and more we also get more and more urge to dig into our performances and try to figure out how we can perform even better.  To this end, the internet becomes flooded with questions, whether they be an innocuous  “which upgrade will make me better” or a flame war instigating “which diet will make me perform better.”

This week, I’m picking a few of your most asked questions and I’m going in depth into them, including some of the following topics:

  • Is a rear derailleur a cost effective upgrade? (@9:28)
  • What is the best hand position on the bars?  Tops, drops or hoods? (@17:23)
  • What is the best power meter for a new racer?  Beginner to training with power?  Someone on a budget? (@25:18)
  • How many carbs do I need while I ride (And a discussion on nutrition and high carb vs high fat diets.) (@50:17)

Some of the information I referenced in the nutrition discussion of this podcast can be found right here: Biohacking Energy Systems: The Citric Acid Cycle

As always, if you enjoy what you hear, head over to the Tailwind Coaching Podcast on iTunes and rate it 5 stars.  Don’t forget to post any questions to the Tailwind Coaching Facebook page, and don’t forget to support our sponsors and help to keep this podcast free.

With the summer here, it’s time to get serious about your summer fitness!  Check out my modular training plans in my online store and get started on the path towards killer criterium fitness today.  And don’t forget to save 10% with the coupon code in this week’s podcast.

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Building Your Own Bike – Rear Derailleur Installation (Podcast #35)

photo 14 300x300 Building Your Own Bike   Rear Derailleur Installation (Podcast #35)Building your own bike can seem like a daunting task to anyone.  Beginners to the sport, long time riders, racers…almost everyone has some hangup about building a bike.  When you break it down into easily digestible bites, building a bike is nothing more than a series of simple part installations.  From a simple derailleur install to complex drivetrain tuning, this series of video blogs will detail the process of building a bike (in this case my BMC ProMachine SLC01 race bike for this season) from a bare frame into a functioning ride.

If you’re following this series in order, we’ve installed our bottom bracket and crankset and mounted our front derailleur so far.  In this post, my video blog will detail the installation of the rear derailleur onto the derailleur hanger.  After watching the video, check below to see a few of my tips and tricks, and remember to post any questions to the Tailwind Coaching Facebook Page.

http://vimeo.com/85094666

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Building Your Own Bike – Front Derailleur Installation (Podcast #34)

photo 14 300x300 Building Your Own Bike   Front Derailleur Installation (Podcast #34)Building your own bike can seem like a daunting task to anyone.  Beginners to the sport, long time riders, racers…almost everyone has some hangup about building a bike.  When you break it down into easily digestible bites, building a bike is nothing more than a series of simple part installations.  From a simple derailleur install to complex drivetrain tuning, this series of video blogs will detail the process of building a bike (in this case my BMC ProMachine SLC01 race bike for this season) from a bare frame into a functioning ride.

Last time, we looked at how to install a bottom bracket and crankset.  In this post, my video blog will detail the installation of the front derailleur and front derailleur clamp onto the seat tube, as well as basic positioning of the derailleur.  After watching the video, check below to see a few of my tips and tricks, and remember to post any questions to the Tailwind Coaching Facebook Page.

http://vimeo.com/85093577

Continue reading “Building Your Own Bike – Front Derailleur Installation (Podcast #34)” »

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Building Your Own Bike – Crankset Installation (Podcast #33)

photo 14 300x300 Building Your Own Bike   Crankset Installation (Podcast #33)Building your own bike can seem like a daunting task to anyone.  Beginners to the sport, long time riders, racers…almost everyone has some hangup about building a bike.  When you break it down into easily digestible bites, building a bike is nothing more than a series of simple part installations.  From a simple derailleur install to complex drivetrain tuning, this series of video blogs will detail the process of building a bike (in this case my BMC ProMachineSLC01 race bike for this season) from a bare frame into a functioning ride.

In this post, my video blog will detail the installation of the bottom bracket cups into the frame and crankset into the bottom bracket  After watching the video, check below to see a few of my tips and tricks, and remember to post any questions to the Tailwind Coaching Facebook Page.

Continue reading “Building Your Own Bike – Crankset Installation (Podcast #33)” »

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Upgrading Your Bike (Podcast #29)

lifeisshort 273x300 Upgrading Your Bike (Podcast #29)Black Friday is here, which means the official kick-off of the holiday shopping season.  There’s no doubt many of you have bike parts, clothing and other upgrades on your holiday wish list.  But really, which of those upgrades are going to give you the most performance for your dollar?  Which one of those upgrades will actually help increase YOUR performance?

In today’s podcast I’ll explore all of the above and more, including:

  • Reasons to upgrade parts
  • What are most noticeable upgrades you can make
  • Which upgrades make a difference to your performance
  • Considerations for upgrading wheels, tires and components
  • How maintenance “upgrades” can be the biggest bang for the buck available

I’d also like to take a moment to welcome aboard two new sponsors of the Tailwind Coaching Podcast: RoadID and Competitive Cyclist.  I’ve long been a user of RoadID and a proponent of carrying sufficient ID and contact information with you while riding or training.  My partnership with RoadID will allow me to further advocate for the peace of mind that carrying ID allows for.  Meanwhile, Competitive Cyclist is a leader in the high end online bike retail industry.  While I’m always an advocate of shopping locally at your LBS, sometimes shopping online is necessary in order to get exactly what you need or to stretch your dollar further (an important concept in these tough economic times.)  Check both links on my pages (off to the right hand side, underneath my contact/”follow Coach Rob” pane) periodically for great deals on all kinds of equipment and help support the Tailwind Coaching Podcast. (Proceeds from affiliate sales go to web hosting space and bandwidth.)

If you like what you hear, go over to the Tailwind Coaching Podcast on iTunes and rate it 5 stars.  Don’t forget to post any questions to the Tailwind Coaching Facebook page.

And don’t forget: Tour of the Battenkill race and fondo are on April 5th and 6th.  You can get my new, revised and improved 20 week Battenkill Training Plan in my online store, and be well on your way to the podium.  Remember to save 20% with the coupon code in this week’s podcast through MONDAY 12/2 ONLY!

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