Sterling Sports
Sterling Sports Report
Racing To Win Across Endurance Sports
August 2007 - Vol 2, Issue 3
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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...

S Reid
Though it seems summer is just getting started, in truth the blasted thing is nearly over!! Well, I guess we can take solace in the spectacular performances of Sterling athletes throughout the past couple of months. Among the notable performances:

1. Super Junior Steve Reid took the vaunted upgrade to Category 2 in June. Steve is a 17 year old phenom from Scotts Valley who shows tremendous maturity and dedication - all of that has paid off with a list of spectacular results including a win at Santa Rosa, 2nd San Rafael, 3rd - Wente, Steinbeck and EMC Crits - wow!

2. Chris Coble - one of our talented coaches, took top honors at the Pescadero Road Race in June. His win in the Cat 2's on one of the hardest courses in California is a testament to his hard work, natural talent, and strong desire to move forward. Great job Chris!

3. Rad Guy Mike Simos completed a selection of tough centuries including the vaunted Death Ride (128mi), Breathless Agony (110mi), the Santa Cruz Mountain Century, and four or five others!! Busy Summer!!
sunshine ride
As summer grudgingly gives was to fall we are hard at work on our upcoming programs. Among the things we're doing:

Saturday endurance rides - starting the first week in October we'll be hosting a bi-weekly training ride from our Sunnyvale headquarters. These rides are geared towards retaining your base fitness, improving endurance, and having fun (mostly having fun!). Rides will depart at 8:30am from the Peets Coffee at Foothill and Homestead. We'll start with 3 hours and gradually increase the duration over the course of the next couple of months.

Compu-Trainer Workouts - this year we've got a couple of options for your indoor training. We'll again host our weekly group sessions that target specific training needs. Right now we are in negotiations to secure a permanent site. New this year is the option to lease a Compu-Trainer and do your own workouts on your schedule. For only $100 /mo we'll give you a Compu-Trainer, a laptop to run it on and 5 workouts customized to your goals (or just $75 for the Compu- Trainer and workouts sans computer). What a great way to maximize your training time!

Drop me an email for more info on either of these programs
As Pauly Shore might say "what's your power buddy!?" Don't get left behind what is certainly the technological wonderkund of 2007 - Power Training. Nearly all of our athletes are training with power and it truly gives them an advantage when it comes to preparation. Instead of 'best guessing' your workouts effectiveness, using a power-meter gives you the opportunity to KNOW what you did and how it related to what you wanted to do!

This isn['t simple hyperbole. Power is a repeatable and quantifiable measure that is worth investigating, so here's some 411 for ya:

Most often power is discussed in terms of watts, and watts at threshold, or threshold power. This is simply the maximum sustainable power output that you can maintain for approximately an hour. Many of you may relate it to Threshold heart rate and that's a good baseline for comprehension. Threshold power, like threshold heart rate is a good way to measure your effort on a ride or interval. Unlike heart rate, power is a constant. Heart rate is very reactive and can be influenced by internal and external factors like temperature, hydration, or fatigue so on a given ride your true 'threhsold heart rate' maybe elevated or depressed depending on these, and other factors. A watt, however, is a watt so if we know that your threshold power is 300Watts then it allows us to create a training program that stresses you in an appropriate relative proprotion.

To take it a step further consider that while Threshold Power represents your best power for that one hour window, you have other power threhsolds that correlate to different energy systems like sprint power, VO2max power and anaerobic power. In addition each person has a self-attained power profile, or 'picture' of your power at different durations. This power profile can be closely correlated with your abilities. If I have great sprint power chances are I can do well in sprints, if I have great VO2max power it pre-disposes me to be good at Pursuit type events, and if I have tremendous Threshold power I'll probably be a pretty good time trialist.

Ok, ok - so cut to the chase right! If you want to get onto a power systesm, we can help. We are offering all of our athletes, and anyone recieving our newsletter the chance to purchase a POWER TAP SYSTEM at a DISCOUNT PRICE! Current or new Sterling coached athletes will get 20% off, athletes on Sterling sponsored teams get 15% off, and any subscriber to the newsletter gets 10% off! As an added incentive new athletes that purchase an SL or SL - Wireless system will get a free month of coaching! If you'd like more information e-mailo me for the pricesheet. Deadline for this offer is October 1st!

If you've been firing on all cylinders this year you're probably ready to take a break. So how do you effectively rest and recover from a season's worth of athletic boundary pushing while not throwing away all the fitness, power and endurance gains you've worked so hard for?

The simple answer is to skip the off season! Sure it sounds counterintuitive, but really when you think about it an "off season" is somewhat illogical. Instead of putting the bike away we propose that you simply cut back on the total volume of training, and on the volume of intensity (Zone 4+ efforts, you know the ones that hurt!).

A good rule of thumb is to cut training frequency by 20 - 30%. So if you typically work out 6 days a week you should only cut back to 4 or 5. As to duration of the workouts (volume) - that can be cut back by ~50% or so without substantial loss of submaximal ability. A final consideration is the volume of intensity - the amount of workout time you spend at high intensity. During this period training intensity should not decresae by more than 10-20% in order to maintain the positive training adaptations. So how to put it all together...

1. Decrease Training Frequency by ~20% 2. Decrease Training Volume by up to 50-60% 3. Decrease Training Intensity no more than 10-20% 4. Cross Train! Look for activities that you enjoy and get out and do them regularly! 5. Take a mental break - the pressure to "go workout" can be overwhelming. Be sure to give yourself the license to enjoy the decreased volume and intensity by making your workouts short and fun!!

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