Welcome
to LWCoaching.com
Hi, I'm mountain bike coach Lynda Wallenfels. This site
is for everybody interested in ultra endurance and cross
country mountain bike events. Lots to read about training and
racing in the
Article Library. Feel free to post questions or
comments in the
Forum.
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2008 Race News |
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DIRT
SWEAT AND GEARS 12 HOUR
Congrats
Fran! 2nd place single speed in your first race of the
year! With a Power-Tap on board too! That will be a fun
file to look at :-) We are proud of you.
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24 HOURS at
HURKEY CREEK DUO CHAMPS
Congrats to
LW Coaching athlete
Mario
Correa and his partner Heidi taking the top duo spot
last weekend at 24 Hours of Hurkey Creek. Heidi you look
so cute up
there with all those boys!
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COHUTTA
100
Congrats to
LW Coaching athlete Jim S finishing his first ever
hundie at Cohutta. Nice work Jim! We still remember that
thrill of riding our bikes off-road one hundred miles for
the first time - a huge accomplishment and milestone.
Cool!
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12-HOURS IN
BOOTLEG CANYON Congrats to
Sara Kaufmann
taking the solo win at
12 Hours of Bootleg Canyon. Sarah is on a winning streak
with 1st places at the NMBS marathon in Phoenix and 12
hours of Pain and Purpose. Nice work Sarah! |
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SINGLE SPEED
ARIZONA
Congrats to
Krista Park
starting off her 2008 race season with a fine win on her
single speed at Single Speed Arizona. Look closely and
you'll see a Power-Tap on her SS. We are in data
collection and training mode!
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2007 - 24 HOUR
WORLD SOLO CHAMPIONSHIPS
LW
Coaching had a great showing at the 2007 World solo
championships. Bernice
Pierson placed 6th. A superb result for her first
time in the Elite Women's field.
Lynda placed 2nd.
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2007 - 24 HOUR
NATIONAL DUO CHAMPIONS!
Congrats to
LW Coaching athletes
Mario
Correa and
Bernice Pierson 1st place Mixed Duo Team class at
the 24 Hour USA National Championships. You guys look
great in those Stars and Stripes jerseys.
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Training Plan News
NEW PLAN!
WEIGHT LOSS AND BASE TRAINING PLAN
This plan is for the cyclist who wants to achieve the double
goal of losing weight and building an aerobic base. Once
this plan is completed the athlete will be in a perfect
position to kick off their best ever race season. Each day
has a daily diet goal to check off, a specific training ride
and on some days weight loss focused cross training. A
little running is in the plan to boost metabolism and hot
yoga or Bikram yoga is in the plan to burn off calories.
The bike training part of the plan focuses on building
aerobic base with big calorie burning steady continuous type
workouts. This plan does not have high intensity sessions
due to the weight loss and aerobic base focus.
Read plan details here.
EXPERT TRAINING PLANS
UPDATED FOR 2008 INCLUDING TRAINING WITH POWER! The expert plans are
three years old now and were ready for an update. Now
available is
the second edition of the
Expert Base Training Plan. This Version 2 plan has
power training guidelines added, workouts updated and
weekly training streamlined. Three years of athlete feedback
says these plans work. Now they are even better.
NEW! COLLAR
BONE REHAB TRAINING PLAN?
I broke mine in February, Dave
broke his in November, Linda broke hers in June... We all
needed six weeks on the trainer after surgery to rehab and
none of us wanted to lose our cycling legs. Dave came second
at 24-hours in the Old Pueblo 3 months later. I won
Kokopelli Trail race 3 months later. Here is the trainer and
rehab plan to save your season.
Collar Bone Rehab Training Plan.
NEW! BASE
TRAINING AND WEIGHT LOSS PLAN
In the pipeline
is a 12 week plan designed to improve body composition and
tick off base training. This plan includes daily nutritional
and training goals to keep you on target. The goal is to
lose 12 lbs in 12 weeks.
LOOKING
FOR YOUR OWN TRAINING PLAN?
Do you have a race schedule
planned with a mix of races? None of the training plans fit
your needs. Read about
LW
Coaching Custom
Mountain Bike Training Plans. These are 12 week training
plans, packaged along with a personal telephone consult
designed to fit your exact goals, strengths and race
schedule.
TIME
CRUNCHED TRAINING PLANS Is your time at a
premium? Need a low volume training plan that's all meat and
no chafe? Check out the
Sport and Expert Time Crunched Training Plans. Get race
fit without a huge time commitment.
MOUNTAIN
BIKE POWER METERS Are
you thinking about putting a power meter on your mountain
bike? The big three to choose from are Power-Tap, SRM and
Ergomo. Power-Tap is shelved right off the bat as it is not
disc brake compatible. Lynda has been installing and testing
an
SRM and
Ergomo power meter on her mountain bikes recently. Read
all about the install and testing on her
blog to learn which power meter will work best for you.
PERFORMANCE MANAGER CHART EXPLAINED
Cycling Peaks
WKO+ Software
recently added an exciting new feature to their latest build
called the
Performance Manager Chart
(PMC). So what is it
all about? Why is it so exciting? Why should you be paying
attention? ‘Cause if you want to get faster you should be
paying attention.
Training with a
power meter
gives you a clear picture of what went on during a single
ride or race. The downloadable data, when analyzed with
CyclingPeaks
WKO+ creates a huge amount of information - average
power, normalized power (Pn), intensity factor (IF) and
more. Andrew Coggan, Ph.D designed a metric called Training
Stress Score (TSS). CyclingPeaks will calculate a TSS for
individual workouts using ride data and your current
Functional Threshold (FT). TSS is a numeric measure of
training stress which is determined by how hard and how long
you were pedaling.
Read more >>
POWER TRAINING GLOSSARY
Here is a quick explanation of the many abbreviations used
in the world of wattage and training with power.
Read more >>
LISTEN
TO LYNDA talk about racing and training at
EndurancePlanet.com. Click on the logo below to hear the
podcast.
LW
Coaching provides personal mountain bike coaching,
consulting and pre-built training plans.
Lynda Wallenfels founded LW Coaching in 1996, which
then became a member of Joe Friel's Ultrafit Associates
in 2001. Lynda is a pro mountain bike racer and Elite level certified USA Cycling
coach. "I love to coach," says
Lynda. "My mission is to lead motivated athletes to success".
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