Plan7 Group Rides spring-summer-fall

Our group rides are intended to provide an enjoyable and motivational way to achieve effective training volume at varying intensities based on how much time riders spend at the front of the group or how hard they ride certain sections.

These are no-drop rides; there will be regrouping points after harder efforts to make sure that everyone who wants to finish the ride will be able to do so.

Please be aware that like most group rides, this is an open cycling activity on public roads. While every effort will be undertaken to keep everyone safe and to obey traffic signals, as always each rider will participate at her or his own risk.

Plan7 Group Rides – winter

Our winter group rides are intended to provide an enjoyable and motivating way to achieve effective winter training. It’s always easier to brave cold or wet days with an amiable group.

During the colder months we will ride at Endurance and Tempo paces with spots along the way where riders can sprint or do a harder intensity interval up a riser or short climb, depending on the route. This is a no-drop ride; there will be regroup points after harder efforts to make sure that everyone who wants to finish the ride with the group will be able to do so.

Please be aware that like most group rides, this is an open cycling activity on public roads. While every effort will be undertaken to keep everyone safe and to obey traffic signals, as always each rider will participate at her or his own risk.

TT / Triathlon bike mentoring sessions: Dial in aerodynamics, biomechanics & comfort

Time trialists, triathletes & those who aspire to be such: We’ll do free TT mentoring sessions on Legacy Pkwy Trail, weather permitting, November through January.

Good time of yr to work on flexibility & aero positioning. We’ll look at setup & offer suggestions for better efficiency, comfort & aerodynamics. We’ll also address bike handling skills.

If interested, send email to contact@plan7coaching.com with “TT” in Subject line.

Check out our latest physiological testing article — link below:

http://www.cyclingutah.com/oct/Cycling-Utah-Fall-Winter-2011-Issue.pdf

Plan 7 alumnus Tanner Putt -> Pro BMC-Hincapie Sportswear U23 Squad

Excerpts from Podium Insight article:

“Hincapie Sportswear, BMC and Holowesko Partners have expanded their support of development cycling by creating a professional Under 23 development team for the 2012 racing season. The new BMC-Hincapie Sportswear Team is registered with USA Cycling as a UCI continental team and is the official development program for the BMC Racing Team.
…

“The new racing team is composed of graduates of the former Hincapie-Holowesko Partners amateur development team, and a selection of talented young international riders. The full roster includes Alder Martz (USA), Aleksa Velickovic (SRB), Blair Turner (USA), Isaac Enderline (USA), Jovan Zekavica (SRB), Larry Warbasse (USA), Matt Lipscomb (USA), Michael Stone (USA), Parker Kyzer (USA), Tanner Putt (USA), Tyler Karnes (USA), Ty Magner (USA), A.J. Meyer (USA) and Will Richter (USA).”

Full article at:
http://www.podiuminsight.com/2011/11/01/hincapie-sportswear-bmc-and-holowesko-partners-create-professional-u23-continental-team/

Plan 7 Endurance Coaching part of Excelerator Sports Winter Training Camps

Excelerator Sports in partnership with Plan 7 Endurance Coaching offering Winter
Training Camps in Southern Utah –

http://www.teamexcelerator.com/Winter_Cycling_Trips.html

Wedges used for footwear fit & comfort, cleat positioning & bike fitting

Varus/valgus issues are an important aspect of footwear fit, as well as overall body alignment and proper positioning on a bike.

For cyclists, ITS wedges help to address common issues such as forefoot varus. There are certain situations where a rider has trouble accommodating an ITS wedge under the footbed inside the shoe. In that case, forefoot varus can be supported with a wedge between the shoe sole and pedal cleat.

It is important to understand that external wedges placed between the shoe sole and cleat are typically used to acoommodate overall foot varus, not just forefoot varus. Externally implemented wedges are used in combination with proper lateral cleat alignment as well as proper fore/aft positioning.

The amount of forefoot and overall foot varus need to be assessed then accounted for while working toward proper knee and hip alignment.

Hot spots are usually the result of improper cleat placement laterally or improper fore/aft placement, or a combination of both.

Look for Mark Deterline’s upcoming and comprehensive article in Ironman’s LAVA Magazine. You can also contact us with questions at contact@plan7coaching.com.

Happy to be supporting Utah High School Cycling League

We are working with NICA (www.nationalmtb.org) this week on mapping out courses for Utah High School Mountain Bike League, including venues you may remember from the 2002 Winter Olympic Games.

Fall colors & Indian summer weather here in the Wasatch Mountains have made this an additionally satisfying effort.

VO2 Max & why testing is important

From KORR Medical Technologies, maker of our VO2 Max Equipment:

“A VO2 Max Test is a measurement that reflects a person’s ability to perform sustained exercise. It is generally considered the best indicator of cardiovascular fitness
and aerobic endurance. The actual measurement is ‘milliliters of oxygen used in one minute per kilogram of body weight.’ It is suitable for a wide range of individuals, from the sedentary to elite athletes.

“A complete VO2 Fitness test can give trainers and clients the tools to set realistic goals and assess improvement… Many people are inefficient exercisers, with no understanding of what specific heart rate, intensity or duration would best help them reach their specific goals such as fat burning, endurance training, or cardio conditioning. An initial VO2 Max test can clarify the specific target heart rates that will enable each individual to reach their fitness goals more effectively, with less fatigue and fewer injuries. Periodic retesting provides motivating feedback as the fitness program progresses.

“The test also determines the number of calories burned during every level of exercise…

“VO2 Max is a valuable tool for serious athletes to assess performance and evaluate training regimens. Even though extensive training can sometimes cause an athlete to reach a plateau in VO2 Max, he can still use his VO2 Max test results to make further improvements in performance. This is accomplished as he pushes to increase anaerobic threshold (AT) and maintain that threshold for longer periods of time. This enhances both endurance and cardiovascular performance.”

Read more at http://korr.com or contact us to schedule VO2 Max as well as Lactate Threshold/Blood Lactate Tests:  (801) 661-7988, contact@plan7coaching.com

Proper Biomechanics Important for All Sports

Proper biomechanics apply to all sports, not just bike fit.

Many of our athletes are trail and road running this time of year for run-specific fitness, cyclocross or triathlon conditioning, as well as cross-training for downhill and cross-country skiing, road cycling and mountain biking, etc.

Whatever your sport(s) of preference, the Pose Method® can prove indispensable to help reduce the risk of injury, and to make you a more comfortable and efficient human machine.

Contact us to learn more about our biomechanical services: contact@plan7coaching.com.