• Welcome to LWCoaching.com
    Hi, I'm mountain bike coach Lynda Wallenfels. This site is for everybody interested in mountain bike training and racing. We have training plans and training tips to read about in the Article Libary. Feel free to post questions or comments in the Forum.

Yes we have race results to post and it is only January!! 12 Hours of Temecula was January 23rd.

I am super proud of LW Coaching athlete Bill Lenhart! It was his first ever 12 hour solo race and he placed 1st in the mens solo sport division. Big congrats to Bill. Watch out for him this season ;-)

12 Hours of Temecula results.

In 2010 LW Coaching is sponsoring Troupe racing team with coaching tips and training plans. They had a top showing at Temecula too. The Troupe team race report is here including a nice little video of the start and awards.

Troupe Racing Team 12 Hours of Temecula results.

4 women team, 1st place
Damon Mann, 1st – clydes solo
Jeff Resnick, 1st – 40+ solo
Mykyta Yurtyn, 2nd, sport solo

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There are so many mountain bike endurance races to choose from in 2010. It is exciting! Finding the exact race that hits your hot motivator button takes a little research. There isn’t a comprehensive go-to calendar with every race listed. The Ride 424 calendar is close but still stuck on 2009 dates.

Here are a few good race calendars. If you know of any other endurance mtb calendar please leave a comment below with a link and I’ll add it to the list

Ride 424 Calendar still showing 2009 dates but does have race website links to follow to sleuth the 2010 dates.

USA Cycling calendar is still showing 2009 dates. They have not announced 2010 yet.

National Ultra Endurance Race Series aka the 100 miler series is also still showing 2009 dates.

MtbRace News Calendar and PreRace Calendar have similar formats and neither is comprehensive. Both are seeing work and improving and either has the potential to become the go-to calendar.

Arizona Endurance SeriesNew Mexico Endurance SeriesRocky Mountain Ultra Regional Endurance Series and  Wisconsin Endurance Mountain Bike Series are first class regional series all with 2010 dates posted.

Colorado Endurance Series is still getting off the ground. As is the tentative Southwest Endurance Series.

..and for those nutty multi-day self supported bikepacking types including Tour Divide, Colorado Trail Race and Arizona Trail Race 300

2010 Bikepacking calendar these guys are organized with their calendar with 2010 dates up and links for most. After surfing through all of the above calendars this one get the best well done prize!!

Ride 424 would rival bikepacking if they got their 2010 dates up!

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Today is the Grand Opening of our LW Coaching Training Plans store. The store will sell 2010 edition LW Coaching 12 week mountain bike training plans in our new PDF format.

One of the biggest 24 hour races in the nation, 24 Hours in the Old Pueblo is a mere 13 weeks from today. Now you can get your 2010 edition 24 Hour Training plan direct from our store.

In response to a common request, we have rolled out the 2010 edition training plans in our new training plan format: PDF! Preview PDF format here.

Key features of the new format include:

  • Flexibility: print and use as hard copy or use digital version making use of form fields
  • The only software required is free Adobe Reader . Any Adobe version will read the plan. To enter and save data Adobe 8.0 or later is required.
  • The PDF is “live” this means you can enter data into text boxes (form fields) to input and store your comments, ride time, PE etc. This is persistent, saved data in the PDF, or in other words if you type comments and data into the PDF they will be there to view next time you open your PDF plan. This way you can save the plan and your comments together as a training journal.
  • In all 2010 edition PDF plans, power (watts) training guidelines have been added to use along with heart rate and perceived exertion.
  • All of the PDF version plans are 2010 editions with updated plans and workouts based on what we have learned from coaching and athlete feedback. We kept everything that worked, added a few new things we learned and edited workouts we could do better with.

The main elements in the PDF format are:

1) bookmarks for quick navigation within the plan

2) a plan weekly overview

3) daily detail with form data entry capability (form fields highlighted in this pic)

We’ll be updating all plans (both content and format) to PDF format in the coming weeks.

All plans are currently available on TrainingPeaks. Now you have a choice, PDF or TrainingPeaks. Choose the PDF option if you prefer a simple, direct approach. Choose the TrainingPeaks option if you prefer remote data storage and advanced features.

Preview the new PDF format. Make sure you have Adobe Reader (or Acrobat) 8.0 or later, then open or save this file: PDF plan preview. You can save data to your local copy of this file to get a feel for it’s new functionality, as well as how hard you’ll need to work for a 24 hour personal record.

Look for your preferred plan in PDF format coming soon.

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Lynda Wallenfels and LW Coach Dave Harris both took the 2009, 24-Hour Solo Single Speed National Championship Titles. Full race report and details can be found on their 2-Epic race team blog.

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Check out our new Power Training Level and Heart Rate Zone Calculator. It is slick!

You still have to do the pedaling part tho’

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What an April we are having!! My team is making me a very proud coach :-)

Cohutta 100 saw Carey Lowery nail her peak, break her bridesmaid streak and take the win in a PR time of 8:06. Awesome!! Danielle finished a strong 3rd.

Cohutta 2009 podium Thanks for the photo Danielle (I stole it;-)

At Cohutta, 100 mile mountain bike training plan follower Laura finished her first ever hundie on an SS! I’ve never met Laura but hey girl, I am proud of you!!

Laura, Carey and Danielle pre-riding Cohutta. Thanks for the photo Danielle!

Krista bounced back from heat exhaustion at Sea Otter to finish on the podium at the US Cup West race in Los Olivos.

Thanks for this pic Krista! (I’m borrowing photos today)

Jeff Kerkove turned in a super strong race at Whiskey 50 finishing in 3:44 for 14th in a deep pro field.

Another big congrats to LW Coaching athlete Mario Correa and his ripping fast partner Heidi. This weekend they not only won the duo category at 24-Hours of Hurkey Creek but rode more laps than any duo team in history at that race!! 26 laps. Wow!

I crossed the Whiskey 50 finish line in 1st place, 3:54 with a Police escort in front and Dave on my wheel – very fun for me. My race story is here on our 2-Epic blog.

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Congratulations to Carey Lowery and Jeff Kerkove at Ouachita Challenge. Jeff won the 60 miler and Carey won the 80 miler. Nice job guys!! All that hard winter work is paying its dividends now.

Last weekend I won our local cross country mountain bike race the Cholla Challenge as did my 9 year old Wesley. Emma (6) pulled in a nice 4th place too.

This weekend April 11th I will be racing co-ed duo with my 2-Epic race team-mate Dave at Dawn til Dusk 12-Hour mountain bike race in Gallup, New Mexico. I’ll have 27 gears with me again this weekend. I am liking those shifter levers on my handlebars these days ;-) Say Hi and introduce yourself if you see me there.

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LW Coaching athletes started the 2009 season with a bang racing all over the nation from Florida to Alaska with fantastic results.

This weekend Krista Park had a breakthrough race taking 1st place at the Kenda US Cup West opening round in California. Nice!! Big congrats Krista!! :-)

Carey started out her season taking  the top spots at both Snake Creek TT and Southern cross race . She has been making huge gains in her power numbers too!

Dave Byers accomplished his goal and finished The Susitna 100 in Alaska. Not only did he finish but pulled off 8th place with a finish time of 26 hours and 42 minutes – wow!

Danielle hopped off a winter on the trainer to finish 5th at Mas O Menos 100k in TX.

Jeff, Mario and I took the annual trip to 24 Hours in the Old Pueblo and all finished 1st in our respective categories of 5 person open, mixed duo and solo single speed. All of us 1st!! Now that was a good coaching moment :-)

Wow! That is only the January and February race reports. It’s gonna be a super season! All the hard work done this winter is paying off. Great job everybody.

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If you are using the Garmin Edge 705 with a power meter things just got a bit easier to track.  Ever since I began using the 705/PT combo, I’ve still used the PT CPU for rides where I really wanted to know the workouts details.  WKO has until now not handled stops in the ride correctly.

Build 106 of WKO+ is a big step in the right direction.  This latest version was released a couple of days ago.  If you set the 705 to auto-pause, WKO+ will now interpret those pauses exactly as it does for the PT CPU.  Finally, we get our cake and get to eat it as well.

Get the latest build here:

http://home.trainingpeaks.com/wko-desktop-software/download.aspx

By overwhelming demand from wattage users, they have also started publishing release notes.  Prior to this the only way to see the release notes was to install the program.  Do you really want to install every release to make sure you’ve got what you need?  They support something like 68 devices so most of the updates are related to device compatibility anyway.

Check the release notes here to determine if you need the latest:

http://support.trainingpeaks.com/trainingpeaks-wko/release-notes-for-wko.aspx

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Last October Saris began taking orders for a hub update device for their 2.4 wireless power meters.  Typically the firmware in the electronic power measuring hubs never needs updates, so this is a special gizmo.  The update?  The hub transmissions are changed to include both the private Saris network and the ANT+ Sport network.

For many PT wireless users this falls in the “so what” category.  It doesn’t make the hub work any better with the existing PT CPU.  What it will do, however, is enable 3rd party ANT+ Sport devices to receive PT transmissions in a recognizable format.  The Garmin 705 is one such device, and others could possibly include the wireless SRM receiver,  iBike/iAero, and the forthcoming unit from Quark.

Combining the power data of the PT with other devices has several potential benefits.  The iAero/PT combo has great potential for roadies in optimizing bike position through reduced air drag.  The Quark is supposed to be linux based and open source, allowing customized algorithms & displays for the extreme geek.  The 705 is a GPS mapping unit as well as hosting all the training utility of the 305 Edge units – for off-road GPS users, the combination with power is sexy indeed!

Finally the updater began shipping in Dec.  The actual update is as easy as changing the batteries.

Remove the disc and black battery cover.  Remove the battery pack.  Insert the updater into battery pack connector.

Flip the little switch and red/green LEDs begin alternating inside the unit.

When it’s done the light turns green steady.

Turn it off.  Remove it, replace the battery pack (great time to replace batteries too), put the new cover on that came with the updater, reinstall the disc and that’s about it.

First time on the bike you may need to relearn the hub.

Now for the gotchas.  Of course there are a few.

I’m using the Garmin 705.  It turns out they decided to filter the raw data stream, likely due to the PT’s aliasing.  The PT calculates power data points at fixed time intervals which basically means that depending on what cadence you ride at, the point to point value fluctuations can be quite large.  Filtering the data stream makes sense for noisy GPS signal perhaps, but filtering the PTs data stream generates bogus data for bursty efforts.  I’ve been in contact with Garmin, they have removed the filter in a beta version that I’ve been testing and so far so good.  I can’t say when it will become publicly available, but it should be very soon.

Zeroing the torque is now a different process.  It is done at the hub and not the CPU, and must be done while the wheel is not moving.  At first glance this doesn’t make a lot of sense as the auto-zero function used to work at zero cadence, but now will need zero speed – and at zero speed how can zero torque be known by the hub?  It can’t.  Ever trackstand at a light, or rest your foot on the pedal?  Time will tell how well this works in practice.

Garmin 705 .tcx file format is a floating target.  Software such as Topofusion and WKO+ that rely on consistent file formats to produce meaningful data interpretations are having a tough time keeping pace.  Your favorite program may or may not work well with the Garmin if you choose to use it.

Whew, what a spew.  So there’s the scoop.  Power up and power on in ‘09.

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