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All Blog Posts (54)

Time Trial Training and Racing with Power

As some of you know I've been working on this book with Hunter Allen for just about 2.5 years. It is finally published and available as an eBook on Amazon and viewable on Google Books. I've got to be honest, it… Continue

Added by Kam on November 11, 2009 at 4:52pm — No Comments

Capo Super Bicic Paesano

4 days of great riding in the mountains of Santa Cruz, CA with great Italian food and drink with friends resulted in these videos!

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Added by Kam on September 11, 2009 at 8:13am — No Comments

How I Became More Active In Life

I'm a naturally active person, so it hurt when I found out that I was lactose intolerant. Everyone knows that in order to stay fit, one needs a combination of physical exercise and a healthy diet. While I was capable of performing the physical aspect, I couldn't carry out a complete diet due to my lactose intolerance. Frustrated and angry, I felt I was wasting my energy working out because I couldn't eat right. Just as I was about to give up, I came across this product called Lactagen while sear… Continue

Added by Pete Lewis on August 17, 2009 at 2:34pm — 1 Comment

Canyon Trail

Some of my friends have blogs so maybe I'll write too. I found a new trail in Penesquitos Canyon that connects the main trail to Mira Mesa. It's really steep but worth it and gives one the opportunity to run with your bike. It takes you form the base to Camino Ruiz Park. Continue

Added by Annette Padilla on August 14, 2009 at 6:43pm — 2 Comments

Capo Sample Sale -- July 31 & August 1, Solana Beach, CA

Those of you in SoCal, contact me for details on the Capo 2009 sample sale in Solana Beach. Friday 3-6 Saturday 3-6 Continue

Added by Kam on July 31, 2009 at 11:06am — No Comments

Live collegiate national champs coverage video

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Added by Kam on May 8, 2009 at 11:23am — 1 Comment

What do you think Lance Armstrong/Mellow Johnny's Juan Pelota means?

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Added by Kam on April 30, 2009 at 8:10pm — 2 Comments

who's got the biggest legs?

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Added by Kam on March 27, 2009 at 5:55am — 2 Comments

finding time to train....

Of all the lessons I learned during this past year of getting coached, No. 1 by a long shot is this basic tenet: More time on the bike does not necessarily translate to increased fitness. Instead, the key is finding that critical balance between high intensity and adequate rest. Better to crush yourself a couple times a week, and then have several short truly easy days, than to noodle around whenever you can and rarely take time off. A classic mistake in geographies with moderate climat… Continue

Added by Kam on March 12, 2009 at 9:07am — 1 Comment

Nice push

… Continue

Added by Kam on February 22, 2009 at 8:14am — No Comments

HyperPower Protocol #4 Analysis

Now, let's get to the analysis. There are two charts I will look at for all four athletes: their mean maximal power for the past 28 days and his performance management chart. In the mean maximal chart I am looking for upward trends in their power across all measured points: 5sec, 1min, 5min and 20min. In the power management chart (read this article as a pre-requisite on PMC), I am looki… Continue

Added by Kam on February 12, 2009 at 7:30pm — 6 Comments

The boys survived HyperPower Protocol #4

Well, the good news is that nobody died! I threw the book at them last night and they threw it right back. We started with a dynamic warm up where I engaged them to come up with their own openers -- my goal is to help them formulate a number of openers that they can use depending on the type of race and environmental/physical conditions. We settled on doing an opener pyramid of 15sec at 200% their target power, 30sec at 150% target, 45sec at target and back down; 30sec at 150% and 15sec all ou… Continue

Added by Kam on February 12, 2009 at 7:00pm — No Comments

HyperPower Protocol #4 -- The Redemption

I sure am glad I'm not doing this workout tonight with the boys. This is the exact email I sent them:

Hope you are psyched cuz tonight's gonna be off da hook. Everyone's zones increased based on the files I received from last week, including the power profile test if you sent me one. Th… Continue

Added by Kam on February 11, 2009 at 3:30pm — 2 Comments

HyperPower Protocol -- mid-way analysis

We are 3 weeks into our HyperPower Protocol and everyone is doing great. Some are feeling a bit fatigued and others are thriving under the workload. Last week's session was a fun one in that our guest coach, Hunter Allen, added an element of support and inspiration to help us through the grueling 3rd week workout. I don't know if it was Hunter's presence, the added fitness or perhaps a little bit of both, but all four athletes commented that last week's workout felt easier than the previous we… Continue

Added by Kam on February 10, 2009 at 6:00pm — 1 Comment

HyperPower Protocol -- sesssion 2 analysis

Per the previous post, I would like to emphasize that a thorough analysis of our week-day sessions is perhaps not as advantageous as the analysis of the three Power Profile Tests (PPT) that the athletes perform before we start the HyperPower Protocol (HPP) to establish a baseline of their fitness, at the half-way point to determine how they are reacting to the HPP and at the end of the protocol to determine fitness gains from this 6-week program. By keeping as much of the PPT variables the same… Continue

Added by Kam on January 31, 2009 at 7:00pm — 3 Comments

HyperPower Demostration / Hunter Allen Book Signing + Meet & Greet

I would really appreciate you telling your network about this and invite them to show up. I would LOVE to blow the roof off this thing..... * Hunter Allen book signing, meet & greet 5-7pm at… Continue

Added by Kam on January 28, 2009 at 1:50pm — No Comments

HyperPower Protocol: second workout

We are approaching the second HyperPower Protocol© (HPP) workout on Wednesday at B&L Bike and Sport. Last week’s session went as smoothly as expected and all four volunteer athletes (Mike, Orion, Jon and Stan) did wonderfully. All four athletes use PowerTap by Saris Cycling and also used the CycleOps fluid trainer. Very much a coincidence! Stan is borrowing a PowerTap wireless unit from a friend, Orion is using my trainer and Jon got to borrow one of the fluid trainers from B&L. I kept… Continue

Added by Kam on January 27, 2009 at 5:11pm — 2 Comments

Some initial analysis of Wednesday HyperPower Protocol Session

I've taken a look at files for Stan, Orion and Jon and waiting on Mike's. Stan and Jon's files came across great and I've completed my initial analysis. Orion's file looks suspicious in the sense that I think he named and sent me the Power Profile Test from the past weekend. I am waiting on hearing back from him. My personal goal is to discern whether the zones that I have estimated for each athlete need to be adjusted. I know that the initial zones I estimated for each is on the conservative s… Continue

Added by Kam on January 22, 2009 at 3:26pm — No Comments

Wednesday HyperPower Protocol workout #1 details

HPP Fans- After careful analysis of each of your power files (Save Stan's), I am assigning the below functional threshold power numbers for each of you. Stan, I am guesstimating yours based on our rides together....which means I am probably off, but I will adjust for greater accuracy as I get PT files from you. Notice: Please do not get hung up on these numbers. You are all superstar athletes and can rip the legs off your buddies and competition at will. But, for our first session and this ear… Continue

Added by Kam on January 20, 2009 at 5:00pm — 2 Comments

HyperPower Protocol©: Power Tool Corner: The Essential Tools of the HyperPower Protocol© (HPP)

Power Tool Corner: The Essential Tools of the HyperPower Protocol© (HPP) In this post the essentials tools of the HyperPower Protocol will be reviewed including equipment, software and spreadsheets to track progress. Orion, Jon and Mike, the HPP volunteer athletes whom you met in the previous posts, are taking their Power Profile Tests as I type this entry. I am eagerly anticipating their power files to determine e… Continue

Added by Kam on January 19, 2009 at 12:00pm — No Comments