Newsletter - June, 2004 Welcome to the Wes Hobson Performance Newsletter! Sponsored by Orca and Cervelo In This Issue:

Content: WHP Camps in June - FILMING OF THE EXPERIENCED CAMP! Wes' Ego Boost - Thanks Something to Think About! Here's One Way to Train Don't Overdo the INTENSITY! Real Estate Division of WHP

* Come to Camp! 3 Camps in June. Camp to be Filmed!

Do you want to improve your triathlon performance? Spots still available.

WHP, Joe Friel's Ultrafit and Endurance Films are combining their expertise and creating a three disc DVD set of the tri-camp experience. Over 11 hours of footage, including necessary training tips and expert instruction, will be created. Look for the camp DVD set of the Experienced Camp to be on sale next Spring. But don't wait for the DVD…be a movie star; come to camp!

The goals of the camps are not just training (IM camp excludedJ); anyone can do that at home. We want you to learn and become more confident with your training and racing, as well as improving your technique.

June 3-6, Newbie Camp - limited to 15 June 10-13, Experienced Camp - limited to 15. This camp will be filmed! June 20-26, Ironman Camp - limited to 6 (only one slot left.) Click here to see the week's schedule. http://www.weshobsonperformance.com/camps/iron/index.htm For more details on staff, schedule of events, cost and previous camper responses, go to: www.weshobsonperformance.com/camp

Save up to $500 when you register!
As a thank you for registering for a Wes Hobson Performance Camp, we want to offer you special discounts on some of the products we sell. The savings add up to over $500! For those of you attending the Newbie or Experienced camps, this almost pays for your registration fee! This also does not include the "goodie" bag you will be receiving at the camp which is valued at over $100. We are only making this offer to those who register for the camps as a thank you for taking the challenge of becoming a better triathlete. Some of the items offered with discounts are the Compex Sport, Orca Wetsuits, TRIALL3 Sports bike cases, Kurt Kinetic Trainer, Wes Hobson consultations and Computrainer. After registering for a camp, you will receive a special code and all of the product discounts offered to you. We only sell products Wes believes are of good quality and beneficial to bettering your training and racing.

* From a Website Forum: Thanks for the Compliment…and Ego Boost!

"I was running along at Ironman Lake Placid last year and someone came up behind me and read (from my number on the back) my name (K. Hobson). "Hey," he said, "are you related to Wes Hobson?"
I said, "If I had his genes, do you think I'd be way back here?"

 

* Something to Think About!

I just finished having a three dimensional bike fit at the Boulder Center for Sports Medicine. I have sent six WHP athletes for the same bike fit and I am offering the service to my June triathlon campers at a discount.

But before sending my campers, I thought it would be wise to find out what it is all about. These guys are good! Before getting on the bike, Kevin gave my body a basic once over. For instance, he checked to see if my feet position supinates or pronates. He also looked at my flexibility, or lack thereof. J He looked at my hip rotation and leg length to see if there were any leg discrepancies.

Then, I met Todd in the biomechanics area of the Center, who stuck a bunch of light sensors on me and instructed me to start peddling. Next, they told me to peddle at a 70% effort, about 50 watts with my current fitness level. Okay, okay, maybe a few watts more. J Once I reached around 90 RPM at that effort, they filmed me for thirty seconds, sending the information to the computer. Unlike most ordinary bike fits, the filming was taken from six different cameras simultaneously, capturing a frontal, side and overhead view. In doing so, they were able to see all of my alignments in relation to my body and the bike.

Next, we went to the computer to see what the software formulated. For many, there is a wide discrepancy of power being lost all together, as well as the difference in power output on both the left and the right side of the pedal stroke. It also looks to see if your knees and hips are in alignment, as well as other variables that with my software intellect, I won't get into.

When it was over, the good news for me was I didn't need any adjustments except for a one millimeter cantor, which is a slight lift to my right foot. This sliver of plastic is placed between my cycling shoe and pedal. Everything was symmetrical and the power ratios looked good.

During the two hour process, it was great to rap with both Todd and Kevin, picking their brains about bike-to-rider positions for cyclists, triathletes and those athletes that do both types of racing. As a coach, I am always yearning for more information, so I can live vicariously through my WHP athletes' performances.

This system is specialized and it is great to go through the process. Here is something of note for all of you to consider, this was my first bike fit in my life. Through the years, I always went by feel. I adjusted my bike and any new bikes I received to where I thought I was gaining the most power output. It is comforting to know that I was probably at my power output potential throughout my 12 year pro career. However, before you say, "Well I feel comfortable on my bike so I must be getting the most power out of my pedal stroke," you need to also say to yourself, "Yes, I feel comfortable, but can I get even more power?" Since I didn't want to be a hypocrite, I never push my athletes toward a bike fit unless I see a huge need for it by just looking at their bike position.

On the other hand, I definitely second guess some athletes in other areas of performance, such as nutrition. For example, I will use my good friend Brad Beven from Australia. Brad was the most consistently dominate triathlete in the World in the early 90's. He won four straight World Cup Series Championships, racing year round in both Hemispheres with rarely an "off-season" longer than two weeks. Brad mostly competed in the Olympic Distance Triathlon and he would usually drink just water for the entire race with no other energy supplementation. I offered Clif Shots to Brad during the bike and the run segments when he raced. He replied, "Ah thanks mate, but I don't need it." My reply was, "Brad you are one of the fastest triathletes in the world, but can you go faster (with energy)?"

My point here is that sure you go fast now, but can you go faster with a better bike fit or with better nutrition during your race? You triathletes spend so much time training and so much money on equipment, coaching, travel, race entry fees etc., you should make sure you are looking at the little things which might improve your race performance in huge ways. After the bike fits from the BCSM, I have had athletes perform personal bests on the bike. Something to think about!

* Here's One Way to Train (editor's note: this came from one of the athletes I coach. The workout was to specifically think about cadence while on the bike.)

"I did this ride alone. 14 miles were hilly and only 7 miles flat. It was lonely, but I can focus better that way. I feel like I have better power when I sit way forward on my seat, putting more weight on the bars. Is this normal or am I imagining this? Also, I brought my daughter's metronome (piano beat keeper). I set it on 90 and I found that I was doing less (RPMs) than I thought. Have you ever heard of people practicing with these?"

Response:
* Don't Overdo the INTENSITY!
Thanks for the update. As you do your big training weeks, as far as time while training, don't do as much intensity. Save the intensity for the weeks when you don't have a large training volume as far as time. It seems like you are shocking your body with overload of both distance and intensity AT THE SAME TIME. This may work for a while, but it can bite you a couple of cycles down the road with fatigue and injury. You are doing great; I am just offering my two cents.

Having a training partner gets you out the door. "Racing" during training is okay as it helps prepare you not only physically, but also mentally come race day. However, I think for 80% of the workouts, know what type of workout you have planned before you begin the workout and stick with it.....not letting outside influences such as other people affect your training plans. Always racing during workouts will cause fatigue that may get you to a point where it is hard to dig yourself out of the hole.

When I design workouts, I try to have a purpose for every workout. However, I also want to allow you to have free will. That means that for 20% of the workouts you have planned, do what you want to do. I want my athletes to have fun. Training should not be robotic and stale. Yes, you need discipline to know when to back off on the intensity. This is why I ask that at least 80% of designed workouts be followed with the protocol given.

* Real Estate Division of WHP
Wes Hobson Performance has diversified into Real Estate. If you are interested in buying a home or selling a house in the Boulder County area, please contact Wes. Wes considers living in Boulder like taking a vacation. Let him show you why as well as help you find the right location for your needs.

 

Compex Sport - receive all 3 films FREE: Rides, Racing Faster and Eyes
& FREE shipping with purchase.
TRI ALL 3 SPORTS bike cases - save 5% off retail, receive a coupon for up to $100 for SportsExpress.com bike shipping and receive a free RIDES film.

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