Workout of the Week (WOW) March, second week, 2013 (March.2.13)
This post will be categorized in our coaches corner page.
Criterium Race Winner workout.
Often in Criteriums the race is relatively easy at the start, then gets harder and harder toward the end as the speed increases and more dangerous attacks get off the front. Some races end in field sprints, but many also end with a small group making it off the front and sticking it out until the end. This workout simulates a number of attacks and hard efforts which would be common during criterium racing in which you tried multiple moves, one stuck, and you sprint from that group for the win. Try it- make sure you go super hard (race pace) and the workout only lasts an hour or 1.5 hrs, so short, fast, and sweet.
This workout focuses on 5 minute efforts, or “matches” that are burned during efforts to break away and then sprint for the win. Try to keep the power above 106% FTP for the entire interval. Rest for 5-8 minutes between intervals. Complete 3-6 intervals depending on fitness, category, and time of year, or continue them until you cannot keep the power in the VO2 max power range for at least 4 minutes. Don’t worry if the last 1 or 2 efforts are very hard to get through, that is what it is supposed to feel like- racin’ ain’t easy!
• Warm up: At least 20 mins and then do a 5 minute interval at high tempo. Rest 5 mins. Do a 2 minute high cadence interval (110-120rpm), and then 1 minute all out with 3 min RBI.
• Main set: Ride in tempo zone until you are up to consistent speed (about 1 minute), then do an all-out sprint and breakaway attempt out of the saddle, followed by settling in to VO2 zone for 5 minutes. For the last 30 seconds, try to find a road marker at the end of about 200 meter and sprint for it. Complete 4-5 break and sprint efforts.
• Cool down: Cool down well for at least 15 minutes, and so some high cadence, low power spins.
Scot Ferguson is a USAC level 2 coach and certified in Power Based
Training (CPBT). Scot is a long time collegiate cyclist and raced for many
years with the UNR cycling team. He now coaches the UNR cycling team as well
as his own personal clients and strives to help them succeed. Additional
information about his coaching programs and contact with Scot can be found at
The UNR Wolf Pack sent a large contingent of racers to Collegiate Mountain Bike Nationals in Angelfire, New Mexico, and the team placed 9th overall in the omnium points! This is the best finish for UNR as a team that we have on record, and it’s due in large part to the 10 male and female riders who were able to qualify for Nationals, which is a feat in itself.
Casey Coffman also placed 5th in overall points, and Kristy Peck placed 14th in the women’s individual division! These two stood out with competitive finishes in all four events (Downhill, Dual Slalom, Short Track and Cross Country). The team wants to thank all our sponsors who made this season a success, and we’d especially like to thank the Associated Students of the University of Nevada for their timely sponsorship of the team. It takes a great deal of resources to send 10 student riders halfway across the country to race, and our sponsors made it possible for us to be competitive at the national level again this year! UC Berkeley, Fresno State and UC Santa Barbara races are still yet to come, and UNR is working hard to win the overall conference title this season.
Here are the full results for UNR racers:
9th University of Nevada, Reno
Individual Omnium Points
5 Casey Coffman
14 Kristy Peck
19 Casey Coffman
24 Trevor Thomassen
35 Ben Jones
22 Kristy Peck
24 Matthew Fanfelle
37 Casey Coffman
63 Jeremy Smith
22 Erica Greif
29 Kristy Peck
15 Casey Coffman
27 Christian Parker
34 Trevor Thomassen
42 Ben Jones
61 Oakley Erickson
20 Kristy Peck
27 Matthew Fanfelle
38 Casey COffman
59 Jeremy Smith
19 Erica Greif
23 Kristy Peck
The Wolf Pack racers returned victorious from Humboldt State’s race in Whiskeytown, CA. Nearly every podium in the race had a spot filled by Nevada! Full results are here.
- UNR’s Trevor DeRuise took 1st place in Men’s A Cross-Country.
- Casey Coffman placed 1st in Men’s A Super-D.
- Katie Ashley took 2nd in Women’s A Downhill.
- Kristy Peck took 3rd in the Women’s A Super-D.
- Matt Fanfelle placed 3rd in Men’s A Hill Climb (which was pure suffering by all accounts).
- Tanner DeGiovanni ransacked the Men’s B categories, with a win in Men’s B XC, 3rd in Super D, and 3rd in the Hill Climb!
- Megan Ludwig took 3rd in the Women’s B hill Climb (closely followed by Kristin Kosak in 4th).
- John Feeney took 3rd in Men’s C Cross-Country and 2nd in the Mens Hill Climb.
With those podium finishes and lots of entries in the top ten, UNR is now leading the Western Collegiate Cycling Conference in overall points! Several riders are also now qualified for Nationals in Angelfire, NM, which is coming up in only a couple weeks.
We’ll be discussing the HSU race, Chico and Nationals races, and the other upcoming races at the team meeting this Wednesday (10/10/12) in the Rotunda on the 2nd floor of the Knowledge Center, at 8 PM (NOT Room 104). See you there!
UNR’s 2012 home mountain bike race exceeded all expectations! Thanks to all the racers and volunteers that made the event possible, and special thanks to Sky Tavern for providing such a great venue. Results are now posted!
Nevada racers made it to the podium a whole lot:
- 1st in Men’s A Cross Country (Trevor DeRuise)
- 1st and 3rd in Men’s B Cross Country (Matt Fanfelle and Jeremy Smith)
- 2nd in Women’s B/C Cross Country (Katie Ashley) (And Kristin Kosak led the C category, too!)
- 3nd in Men’s B Short Track (Tanner DeGiovanni)
- 2nd in Women’s A Short Track (Erica Greif)
- 1st and 2nd in Men’s A Dual Slalom (Casey Coffman and Trevor Thomassen)
- 2nd in Men’s B Dual Slalom (Christian Parker)
- 1/2/3 in Women’s B Dual Slalom(Kristin Kosak, Katie Ashley and Megan Ludwig)
- 2nd in Men’s A Downhill (Casey Coffman)
- 3nd in Men’s B Downhill (Ross Ramage)
- 3rd in Women’s B Downhill (Kristin Kosak)
We’ve consolidated the info about the race into it’s own standalone page, with a link to the race flyer and some more info. Some course details and schedule are subject to change, but there won’t be any huge deviations at this point. The UNR team is pretty excited about this race, can’t wait to see you there!
The Nevada Cycling team is sending over 20 riders to the WCCC mountain bike season opener this weekend in Parkfield, CA hosted by Cal Poly-San Luis Obispo. This is always onew of the biggest conference races of the year, and we’re proud to bring the biggest Nevada squad in years! With 4 events over 2 days, there’s sure to be a lot of top action for Nevada riders. Look for strong performances from second-year member Trevor DeRuise, super senior Pete Morris, and rookie Matt Fanfelle in the Men’s endurance events. Rookies Megan Ludwig and Leah Mullen have shown they’re a strong force in the women’s events. Gravity specialists Casey Coffman, Ben Jones, and Oakley Erickson are sure to be top contenders in both the Dh and Slalom events too! Stay tuned here for a race report to follow. Thanks to everyone for the support!