Sterling Sports
Sterling Sports Report
Racing To Win Across Endurance Sports
August 2006 - Vol 1, Issue 4
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Welcome! Sterling Sports Group is a Professional Coaching Company focused on cycling and endurance sports. Our aim is to provide you with relevant training and racing information, athlete profiles and perspectives from across a broad spectrum. Please read on and enjoy...

Sterling Wins!
At long last the newest version of the Sterling Sports Group website - - is up and running! Stop by and check out the new look and more comprehensive site. It has updated schedules, sign up information, and service offerings. We'd like to give a special THANK YOU to all our friends at Solution Set for their help in creating the new site. If you have any website needs Solution Set can help you find the right voice to express them! Their creative team went all out for us and we are very hapy with the results...

It may not seem like it, but 2007 is just around the corner! We are looking forward to taking a giant step forward next year with a variety of new offerings for our athletes and friends.

First up will be our Time Trial Camp in February (dates TBD). This camp will take place in San Diego, CA and will include a full session for each rider in the Low Speed Wind Tunnel! That's right, get your time trial position dialed to perfection with an hour of wind tunnel time. You'll get feedback on a variety of postions and equipment choices that will help you maximize your speed. In addition we'll have a rental condo complete with top-notch meals and hopefully a suprise guest or two. Keep checking the website for details and sign up information. This camp is expected to be limited to 6 riders.

Mini Camps - next year we are offering a great opportunity for you and a small group of friends or teammates to enjoy 2.5 days of cycling focused fun. Our mini camps include performance testing, team and individual planning sessions, and several high quality training rides. Locations and dates are flexible but most will likely be held here in Nor Cal to help keep attendance costs down

Masters World Championships - Each August in St Tirol, Austria the UCI holds an officially sanctioned World Championships for athletes over 30 years of age. In 2007 we are planning to take 10 participants for 10 - 14 days of fun racing and fun on the continent. Itinerary includes 2 - 4 races, including the World Road Race and Time Trial championships.

brent c
The twisting roots of Mt Snow are notorious for their ability to discourage, dissuade and destroy riders who feel themselves up to the task. Proof of that came this past June when our own Brent Carkeet made the long trek to Mt Snow to see how he stacked up against the best from the east coast. The short answer is that they were fast, the course was hard and Brent C got an eye opener of what east coast technical riding means.

Fast forward six weeks to the NORBA National Championships event in Sonoma and you can see that good riders put bad results behind them, focus on the training, and reap the rewards for their hard work. In the Expert 25-29 National Championship Cross Country Brent rallied to a tremendous THIRD place finish! Tremendous stay focused on the long term goal (nationals) and do the work necessary to hit his top mark for the season, awesome! That's why Brent Carkeet is our athlete of the month for July!

LG at Watsonville
You've done the time. You put in all the miles, intervals, and recovery to fully prepare for your top events of the season. Now they are just a couple of weeks away and it's time to refine those last few workouts so you arrive at the event rested, ready, and eager! Peaking is the process of allowing your body to adequately recover from previous weeks of training while still retaining the top end capacity that will allow you to race at your best.

According to those who have done the research the process of peaking involves a substantial reduction in total training volume in the days before your event. Interestingly it has been shown that while the total volume of training should be cut by approximately 50%, the total volume of intensity (usually defined as Zone 4/Threshold and above) should remain the same or only slightly lower. In real world terms that means getting rid of the longer endurance type workouts, extended warm up/cool down periods, and, with due consideration, the recovery time between intervals. As an example let's look at peaking for an important criterium. Your last long hard workout should be 7 - 10 days beforehand (depending on how hard you trained the previous 3-4 weeks, harder training = more recovery). In the last week you should try to get at least two days of high intensity, short duration intervals with a day or two rest between. For example if your race is anticipated to be 60 - 90 minutes long you need only do workouts in that time frame, but they must be of high quality. Since criteriums have lots of accelerations and short hard efforts have your training mimic this for the entire race duration. On days that aren't intense do a simple recovery ride to keep the legs open and supple. Often these workouts can be found on a local group ride like the Noon ride or the Morning ride. You should schedule your Rest day to be two days before the event and have the day before workout be moderately difficult with several minutes of hard efforts and a couple of jumps otherwise you may find that you feel a bit flat on the big day. It is important to practice this peaking routine to find what works for you. Don't wait til the day before to try something new..figure it out ahead of time so you won't have any additional psychological stress in the lead up to your main event! Good Luck...
s bikes
In May we created an online survey to get an idea of who you are, what you like and don't like, what we can do to better serve you. We had a return rate of approximately 20% (22 respondents on a list of about 110). Thanks to all who took the time to give us your feedback. Below is a short summary of the survey:

Of the respondents 27% were existing clients, 41% were members of a Sterling coached team, 31% were friends of SSG, and 18% were former clients. Everyone agreed that having a coach is beneficial (100%) but only 67% of you actually had a coach presently (58% have had a coach in the past). 26% thought they would get a coach this year while a further 30% thought coaching was too expensive (hey, check out our Pre-Built training plans - 12 weeks for $60!) Email is the most popular form of communication (86%) followed by in person (73%) and phone (64%).

The last section of the survey had to do with our coaching programs and services. 50% ranked our accessablity as Very good or good. 2 riders (10%) ranked our accessability as poor - my apologies for a missed opportunity! 68% ranked our coaching as Very Good or Good, with, presumably, the same 2 ranking us as poor. The quality of our bike fits, training clinics/camps, and group rides consistently scored over 40% in the Very Good/Good category. Of most interest to me was the scores for Not Applicable (N/A) with scores of 43% for group rides, 38% for bike fits, and a whopping 70% for camps and clinics. Clearly we need to do more to get you all into one of our rides, camps, or clinics! This is especially true since 64% of you were interested/very interested in these events, and 61% were interested/very interested in our Performance Testing. Keep checking the website for updated Pre Built training programs too. 65% of you expressed an interest in these cost-effective offerings so we're working diligently to get new ones loaded. Happily 57% think the price point for services is Good/Very Good while 44% ranked it as neutral or N/A (no negatives, yay!). if you'd like to review the entire results of the survey please visit our website or send me an email and I'll send you the PDF. Thanks again for your participation

If you are not currently on a coaching program now is a good time to start (or restart)! We offer a variety of coaching options for athletes at every level. From the ease and simplicity of our pre built training plans to the private training sessions of our Gold and Sterling programs, each one is created with athletes in mind. In addition, If you are a member of one of our sponsored teams you'll enjoy a substantial discount as well. So do something productive for your cycling...Sign up for a Sterling Sports Group Program Today!


Matt McNamara
Sterling Sports Group

phone: 408.891.3462

Sterling Sports Group | 1640 Belleville Way | Sunnyvale | CA | 94087