This area of Florida is known for some of the best cycling roads in the state with lots of steep little hills on relatively quiet roads and scenery that resembles Tuscany at times. The Horrible Hundred route covers many of these short steep climbs and the dreaded Sugarloaf Mountain, the highest climb in South and Central Florida, coming at just under 20 miles from the end.

Beautiful November weather brought 1500+ cyclists for this 31st edition of the event over distances of 100 mile, 70 miles and 35 miles.

Even though this event is truly a ride and not a race with no official results posted and each cyclist responsible to obey traffic rules and navigate the ride directional arrows, it always turns out to be an unofficial race.

Leaving the start for the 100 mile ride the nervous energy was palatable. In the opening miles a few close calls and the resultant distinct smell of burning rubber did nothing to calm the nerves. The wind was blowing hard on this edition with gusts of over 25mph. These windy conditions combined with lots of short, steep climbs and frequent turns made it important to ride near the front at all times. It was not long before the strong riders took advantage of the conditions by forcing the pace and creating a front separation of 25 riders, among them many local Florida racers. I made the front split with two of my Florida Velo teammates. Together we helped drive the pace hard to establish a clear separation over the rest of the riders. My NeilPryde Alize equipped with carbon tubular wheels, was making its advantage felt on these fast and windy roads by slicing through the wind beautifully.

By the 60 mile mark the two bottles I started with had long been empty. The 70 mile sag stop was calling my name with its selection of cold drinks and delicious snacks but stopping would mean losing the front group who were still in full race mode. I skipped the sag while the thought of a drink became ever more prominent in my mind.

The strength in my legs suddenly vanished as I went from being one of the driving forces in the front group to barely hanging on. I finally had to stop and get some water, letting the front group disappear into the distance. I was a sorry sight as we hit the hardest climb of the ride – Sugarloaf mountain, which climbs for about ½ a mile (800 meters) at a gradient ranging mostly between 8-14%.

Thankfully the 80 mile sag stop was not far now, and this time, I made sure to stop and enjoy ice cold water, Gatorade, fresh oranges and freshly baked muffins. This ride is known for its great sag stops manned by friendly volunteers.

I now rode towards the finish at a leisurely pace, this time taking time to enjoy the scenery. In the final 10 miles I joined up with a small group which included fellow front group strong man Gary Stern and a few others. In the final 5 miles an unintentional wrong turn shaved 2 miles of our total distance. I was not complaining and happy to get back a little sooner to the finish area at Waterfront park in Clermont.

My total ride time was 4 hours and 29 minutes for 97 miles covered (to see the Garmin Connect file click here). My Garmin read: 4250 feet of elevation gain (1300 meters) which was impressive for the “flat” state of Florida and confirmed why the Horrible Hundred is known as the toughest century ride in the State. 

I have been cycling for over 23 years and have raced and trained with crank lengths ranging from 165mm in length on the track to 177.5mm on the road.

When I raced in France in the 90s, the trend was to use longer cranks. We saw relatively short cyclists like Hinault and Lemond using 175mm cranks. Mark Madiot won Paris Roubaix twice using a massive 180mm crank length. In Italy shorter cranks were in fashion. The tall Franco Chioccioli won the Giro on 170mm and Michele Bartoli, the great classic rider, raced 170mm cranks throughout his career.

In the early 90s I was fitted by the same bike fitters who set-up Lemond, Hinault and Indurain. They recommended I ride 177.5mm cranks. I tried them the following season but never felt efficient with such a long crank.
In recent years I have noticed a trend among some cycling experts to recommend shorter cranks. I personally now prefer a shorter crank of 172.5mm in length even though I am 6’1” tall.

In a recent webinar I attended with Andy Coggan, he presented scientific data showing that big changes in crank length did not significantly change performance. He also went on to say that the optimal length for most cyclists is probably under 170mm in length.

3 ways to determine your ideal crank length -

1) Your Height and Leg Length
A 170mm crank length for a shorter cyclist may feel the same as a 175mm crank for a taller cyclist with a longer leg length. Therefore, shorter cyclists usually feel more efficient riding shorter cranks compared to taller cyclists who often prefer a slightly longer crank. This may not always be the case however, as sometimes we see shorter cyclists who are able to spin longer cranks very efficiently. Some examples of this are Fabian Cancellara spinning 177.5mm cranks at a very cadence and Lance Armstrong spinning 175mm at 110rpm+ like a machine.

2) The Type of Cycling
For cycling that requires lots of accelerations, sprinting, and high cadence riding, a shorter crank is better. For most cyclists this will be between 170-172.5mm. For longer road riding with lots of hills, mtn biking where you need good leverage at a low cadence, and time trials (depending how extreme your position is), a longer crank length of 175-177.5mm is usually better. If your time trial position is very low then a shorter crank will give you less resistance at the top of the stroke and may work better.

3) Power & Feel
In my experience, your best crank length is the length of crank where you produce your best power while feeling very smooth, relaxed, and circular in your pedal stroke. This crank length will vary depending on the cadence requirements for the type of cycling you are doing (see #2). 

Possible Signs that a shorter crank will work better for you –

• Feeling resistance at the top of the pedal stroke
• Feeling like you your pedal stroke is choppy (not circular) at a higher cadence
• Experiencing pain in the front of your knees
• Lower back pain

Even though a correct bike fit is more important than having your optimal crank length, it is still good to be aware of the subtle difference crank length can make to your performance and pedaling efficiency. 

• Drink a bottle of your preferred sports drink (not water) starting 1-2 hours before hard training sessions and rides longer than an hour.
• Add electrolytes to your bottles filled with water (a pinch of salt works well or products like Nuun).
• For rides over 1.5 hours, drink a sports drink that includes both carbohydrates and an adequate amount of electrolytes. Look for sports drinks that have 200mg of sodium per 8 ounces of fluid (the minimum amount recommended for endurance training).
• During a ride drink every 15-20 minutes to ensure you stay topped-up with fluids.
• Weight yourself before and immediately after a ride. For every pound lost drink a bottle (24 oz) of fluids with electrolytes starting immediately after the ride.
• To keep your core temperature down during a ride in the heat bring an extra bottle filled with cold water that you can use to pour over your head a regular intervals.
• Immediately after a long ride drink cold fluids and take a cold shower or swim to reduce your core temperature quickly.

If you stay well hydrated in the summer heat you will finish each ride feeling fresher and you will recover much faster for your next ride.

A tempo ride is not so intense that you will load your legs with lactate. It is intense enough to boost your muscular endurance and fitness.

It is a mistake to ride hard when you resume training after a few days off. This will shock your body and you will most likely be unable to train well the next day.

How to perform a Tempo ride

A typical tempo ride is 1-2 hours long in a bigger gear so cadence between 70-80rpm. Allow for a 10-15 minute warm-up and a 5-10 minute cool down.

Feel = somewhat hard (you can still have a conversation comfortably).

Heart rate = 73-80% of your maximum heart rate.

Power = 67-87% of your threshold power (threshold power is 95% of your current best 20 minute power).

How to maintain fitness on limited time

When you have limited time to train, you can still maintain a good level of fitness with 4-6 hours of cycling each week. I have found that by combining 2-3 highly specific short rides in the work week plus a hard group ride on the weekend is enough to maintain a good level of fitness and strength.

If you have limited time to train and want to avoid losing fitness, avoid taking no more than 2 days off the bike without performing a ride on the third day. This is an easy way to maintain good fitness with limited riding time available.

When you miss 3 or 4 days of training you start to lose fitness more quickly. This does not apply to those cyclists who have been training hard with many hours of riding in their legs and need a few days of rest and recovery to boost their fitness.

So how did I do it? I made sure I was in his wheel when the sprint launched, knowing that merely by drafting him I was saving over 300 watts. When he tired I kicked past him for the win. It only required 1000 watts to his 1300 watts.

You too can beat faster sprinters by using this strategy. Here is how -

Get your buddy to ramp the speed up very high coming towards the sprint. This will reduce the sting of the best sprinter’s kick. Starting the sprint from a slow speed will be much more favorable to pure sprinters.

Make sure you are in the wheel of the best sprinter, and wait for him to launch. If you have some more help then get your other buddy to attack the sprint with surprise from a far way out. This will force the best sprinter to start his sprint earlier than he would like. Jump on his wheel then kick past in the final 50 meters for the win. Easy!

• Consistent, goal-focused training over many months and years.
  
• A strong desire to improve combined with a disciplined training approach and lifestyle.
  
• Mental visualization. "Seeing" that breakthrough ride ahead of time in our minds. Believe you can do it!
  
• Improving other areas related to performance like nutrition, recovery, flexibility and strength.
  

A successful time trial is a combination of specific training, natural ability, mental strength and focus, and aerodynamics.

To be good at time trials you have to enjoy them on some level.  You might not enjoy the pain of the effort but there is something compelling about the event that attracts you.

There is a satisfaction to be found when one pushes deeply through a world of pain in the quest for a victory or personal success. If you are a time trial racer I know you can relate.

My best ever time trial performances resulted from a combination of great training, lots of visualization, and a real desire to win. Plus I enjoyed the challenge (even though I suffered while doing it).

Training for Time Trials

Training for time trials is very specific to the length of the time trial. A prologue time trial which resembles a track pursuit requires a much more intense effort compared to a 20 mile+ time trial and therefore the ideal training is different.

A prologue specialist like Chris Boardman trained only 10 hours/week leading up to the Tour de France prologue (which he won twice). His training sessions included super intense interval on the track and road.  A Tour de France overall contender who seeks to excel over three weeks, can’t afford to taper his training to that extent for risk of losing too much endurance.

As a coach I have had some great successes coaching my clients in the discipline of time trials. Applying my own experience and knowledge and studying the best time trial racers in the world, I have come up with a training formula that consistently works. Notable successes include a bronze medal at the World Time Trial U23 Championships and a US National Junior time trial champion.

To improve your time trial performance there are a few things you can do right away. Firstly, include one or two rides a week on your time trial bike or using aero bars. The goal is for you to become really comfortable and efficient in the aero time trial position.

Additionally, you can include a specific time trial workout each week with sustained intervals or participate in a monthly time trial series.  
 

Natural Ability

A time trial is a true test of a rider’s ability over a longer sustained effort. A great time trial specialist needs lots of natural talent and has to be willing to train consistently over many years to achieve his full potential.

In my years of coaching experience I have seen the best power numbers by in the men’s category as follows (based on 20 minutes at 150-165lbs): Cat 5s: 260-280W, Cat 3-4s: 300-320W, Cat 1-2s: 340-380W, international Pros: 400-450W.

Mental Strength and Focus

The key to a successful time trial is to be mentally prepared ahead of time. You want to achieve a state during the time trial where you are fully concentrated (“in the zone”). This is hard to achieve without mental preparation. You also need a lot of will power to go deep and give it your best effort.

How to get “in the zone” 

A time trial hurts a lot worse when you don’t prepare mentally. Preparing mentally for a time trial race includes lots of visualization in the days and weeks leading up to the race. Visualizing repeatedly your best effort will trick your brain to believe that it has raced the time trial many times before. If you visualize diligently, you will achieve a state on race day where it feels like you are on auto pilot, completely “in the zone”, with your body and mind knowing exactly what to do.

Will Power 

A great time trial racer has loads of will power. Strong will power can become a learned habit through regular actions of courage and discipline. A strong desire – something that really motivates you – will naturally increase your will power.  

Know what motivates you to give a super effort. Some of us are motivated by our own personal improvements, a specific event, or competing against other racers . We are all wired differently.

What motivates and inspires you to give your best effort? Figuring this out will help you tap in to your best performance.

Aerodynamic Equipment

Time trialists love to focus on improving their time trial bike and equipment. A fully set-up time trial bike is a big advantage over a regular road bike, especially at higher speed.

 The standard equipment these days for successful time trials is usually a front tri spoke or carbon deep section wheel, a rear disc wheel, an aero flat-back position (if you are flexible enough and can still put out good power), and a time trial bike.  Minor adjustments to the angle of the aero bars can save you a few seconds and result in the difference between first and second place. No wonder wind tunnels are more and more visited by serious racers each year.

In my experience there is a happy medium to be found between your best power output and the most aerodynamic position. When you start to drop the aero bars very low you begin to lose power (as you close the angle between your torso and your legs). Training regularly on your time trial bike can help limit this from happening.

A skin suit, aerodynamic helmet and aero shoe covers are standard time trial gear. These days most of the top riders have similar equipment so it is more or less a level playing field where athletic ability still shines through.

Whether you consider yourself a good or an average time trialist, one thing is for sure, you can always improve and go faster by improving the different areas related to peak time trial performance.

I remember racing in Brittany, France early March. Torrential rain and hail storms beating down. I was literally frozen all over, unable to change gears or get my food out of my pockets. After the finish I fell over, unable to unclip. In those days I was motivated to train and race in cold weather. What happened?

An inspiring goal.

You see I now ride for the pleasure and have no desire to race and therefore no personal riding goals. In my younger years, as a hungry 18 year old racing all over the world, I had dreams of racing the Tour de France. I had clear goals and trained for specific events each year.

I was successful. Winning state championship titles (Ile de France) on the road and track, finishing second in the French national championships, and making the French national team. I was inspired and motivated by my goals. Those goals inspired me and turned thoughts (goals) in to energy (action).

It does not matter what your goals are, what matters is that your goals inspire and motivate you to take action.

Make a goal that inspires you. It can be to lose weight, improve your power, or win a race. Regular goal setting is a key ingredient in finding the motivation to train consistently each week.

We all go through periods when motivation is lower, even with good goals. When you feel you have low motivation, here are a few things that have helped me to get it back quickly:

• ·          Make new goals, review your current goals
• ·          Remind yourself of your progress
• ·          Go for a group ride with friends (versus training alone)
• ·          Clean your bike
• ·          Watch the Tour de France on TV 
• ·          Hire a coach

As a coach, I can see how my clients find motivation by knowing that I am always there for them and have their best interest at heart. The structured training provides focus and direction to their training. The weekly review of training files keeps the athlete accountable. And when they lose motivation, I am there to pick them up, and to remind them of the big improvements they have already made. 

 Time now to make those goals and get re motivated!

Thanks for reading – Simon 

What makes a great climber, especially in the mountains, is an excellent power to weight ratio (watts/kg). A high power to weight ratio has two components: first, the ability to ride for long periods of time at a high power (maximal sustainable power). Typically a top climber can ride at 10% or more, above threshold power (or heart rate) for 30-60 minutes. Second, a low enough body weight so that the power translates into an advantage going uphill.

Having a high maximum sustainable power output will make an excellent time trialist on flat roads where the main obstacle is wind drag. To carry over this advantage to climbing, you need a low enough body weight in relation to the power produced. This is especially true on long and steep climbs. On short climbs of less than 5 minutes so called “none climbers” who carry more muscle can still make it over the top with the front riders by using their great power even though their watts/kg is inferior.

The 1996 Tour de France winner Bjarne Riis illustrated how much body weight can make a difference when going uphill. Riis beat the great Miguel Indurain in 1996. At the time of his win he weighed 150lbs (68kgs) and had a sustainable power output of 480 watts when going all-out on a climb or time trial. This gave him an incredible power to weight ratio of 7 watts per kilogram (480 / 68 = 7). 7 watts /kg is widely regarded as the magic number in order to be one of the world’s best.

Indurain had a sustained power output of 550 watts, a much higher number than Riis. However, he weighed in at 176lbs (80kgs), 26lbs heavier than Riis! This gave him a power to weight ratio of 6.8 watts/kg (550 / 80 = 6.8), 0.2 less than Riis. Indurain’s 70 watt higher power gave him the advantage in the time trials, where the main obstacle is wind drag. However, on the longest, steepest climbs of the Tour this was not the case as Riis’s 0.2 watts/kg advantage, made all the difference.

A few years before his Tour win, Riis’s story was quite different. He was a good professional, nothing more. At the time he weighed 165lbs (75kgs), 15lbs more than his tour winning weight. Riis was slightly overweight for a pro cyclist and could lose some body fat. With the help of a great coach he not only lost 15lbs (over a few years), but with a new, more scientific training program he was able to increase his power significantly, making him unbeatable in the 1996 Tour.

If you ever get a chance to see the Tour de France in person you will be surprised to see how skinny the top Tour de France contenders are. They are much smaller in real life compared to their TV image. This fact, substantiated by the math (watts/kg) proves that being skinny counts for peak performance uphill!

P.S. If you would like to join me on a Tour de France bike tour that promises to be the experience of a lifetime, contact me today. I am taking 2 groups on 2 tours this July.

I don’t know if Lance ever took drugs, but I do know that you can’t turn an everyday 200W cyclist in to a 450W Tour de France winner. Just to make it as a pro requires a big amount of talent and training. That means Lance must be super gifted and that he trains incredibly hard. How else is it possible to become World Champion at the age of 21 looking more like a football player than a Tour de France cyclist?

P.S. If you would like to join me on a Tour de France bike tour that promises to be the experience of a lifetime, contact me today. I am taking 2 groups on 2 tours this July.