Has Strava Jumped the Shark?

Just for the 2 people out there that don't know, Strava is a free app/internet sit that cyclists and runners can use to track their routes using a GPS system or a smartphone. Workouts are then uploaded to the internet and shared with the world. Users create "segments" of rides (such as a hill, a loop or a section or road that a lot of people ride) and compare times, which add a "pseudo-social"dimension to solo workouts. The top performance on a segment is given the title "KOM" (or QOM for the top female performance).

Last season, I used Strava almost every day for a while. Before I had a Garmin 800 it was a good way to record my rides (using my iPhone), especially when I was mountain biking and didn't have anything recording speed or power. I thought that it was a fun way to see what my friends were doing and have some friendly competitions over certain segments. It was a way to show my athletes that I was willing to go out and work hard too. I also thought (and still think) that it was a great way to find new places to ride, especially if I was traveling somewhere and didn't know the roads. I also had a few days when I wanted to do some hill repeats but I couldn't get up the nerve to do something really structured, so instead I just went out and tried to win a few Strava KOMs instead. As it turned out, racing against a virtual competitor can be very good motivation to push yourself a little harder, which we all need sometimes.

A team of Strava engineers fights tirelessly against Stava terrorism

A team of Strava engineers fights tirelessly against Stava terrorism

Needless to say, I wasn't the first or the only one to become a "Strava addict". Since it's founding in 2010 Strava has grown tremendously. They have received over $16 million in funding and employ over 50 people, with usership estimated to be over 50,000. Strava "clubs" were formed, offering prizes for KOMs. Competition for "virtual bragging rights" on certain segments became intense. Riders would win a KOM one day and lose it the next day because people would get so obsessed with defending their KOMs. Others would create obscure segments (e.g. "Up my driveway") so they could earn at least one KOM. Many would end up breaking from their intended training and going for KOMs on their recovery days. My first response to this was to shake my head, the same way I shake my head at riders that "race" the MS150 or the 5 boro bike tour. After all, if you really want to compete, why don't you do a race? But then I remind myself that not everyone is a bike racer. Not everyone is able to get to races or even wants to. Not everyone has the resources. Not everyone has the time. Not everyone wants to take the added risks involved in racing. If those people get more enjoyment out of this sport because of Strava it is a good thing for the sport. The more people on bikes the better, the more people that take it seriously the better and the more people that can make some sort of social connection (even if it is a virtual social connection) through cycling the better.

strava.jpg

But as you can imagine, some people took it too far. First, there were the risk-takers. Downhill segments and segments created in heavy traffic areas led a lot of riders to break the law and put themselves as well as others in danger. So far Strava has been blamed for the death of one pedestrian and sued over the death of a cyclist that was trying to win a downhill segment and plowed into the back of a car. There are also reports of riders yelling "Strava!" to pedestrians, vehicles and other riders so they will clear the road for them as if it gives them the right of way. And then there are the cheaters. Now, it's important to recognize that most of the time when you see someone miraculously going 45 mph up a hill, it's because they drove to a ride and then forgot to turn off their GPS on the drive home. These rides can be either deleted or edited before or after the fact by the athlete themselves or by Strava if someone "flags" the ride. But you can't always assume that all Strava users are following the same code of ethics. Workout files can be modified after the fact. Determined users can hang on to a car or motorcycle up a climb or if they are really patient they can drive a route and as long as they don't go too far above the speed that a bike could be expected to travel or drive on any highways they won't arouse too much suspicion.

Advice to all owners of Strava stock: Sell! Sell! Sell!

Advice to all owners of Strava stock: Sell! Sell! Sell!

And then came the backlash. A whole Strava vocabulary has been created, mainly consisting of sarcastic terms. Poking fun at the ridiculousness of all of this, "Strava Terrorists" and Strava Terrorism Facebook Pages have appeared. Suddenly, being competitive about Strava segments has become less cool than trying to hijack them, or at least making fun of the whole "Strava Culture". Another factor here that people don't talk about is that even if everyone plays by the "rules", eventually a pro cyclist or someone motorpacing or riding on a day with a 30 mph tailwind comes along and smashes their KOM, putting it out of reach for most "regular" people. What happens when all your KOMs are overtaken? Will most people just lose interest, or maybe start making fun of the KOM winners in the same way that obese people often call athletes "obsessed"? My guess is yes. After all it's very important for us competitors to feel like we are competitive. That's why there are different racing categories, that's why a lot of guys would rather beat up on their buddies in the local Saturday morning group ride than pin on a number in a race, and that's why a lot of people use Strava.

Sometimes it's hard to believe that the general public doesn't find cycling cooler

Sometimes it's hard to believe that the general public doesn't find cycling cooler

Cycling has been fighting an image problem for a long time, and I'm not talking about doping. I'm talking about what people think about our sport when they see cyclists like these, these , these , this, these or (oh God), this or anyone but Cipollini wearing this. Every time someone does something that makes the sport seem a little bit cooler, whether it's clothing designers like Assos or Rapha, riders like Cipo, Liz Hatch, Cavendish, Jens Voigt or these ladies, or new innovations like the mountain bike, Carbon Fiber, Power Meters or Strava, it isn't long before the haters quickly weigh in and help whatever or whoever it was that just seemed so cool a minute ago seem totally out of style. In the information/internet/social media age, the whole process happens really quickly (Strava was only created in 2010!)

 

Some styles never go out of fashion

Some styles never go out of fashion

The sport of Cycling is not unique in the way that it is caught in a paradox of trying to be both inclusive and exclusive. For something to seem cool, it has to be popular enough that people don't think you're a freak but not so popular that people think you are a sheep. I don't envy the marketing experts that constantly have to come up with new ways of finding that balance in order to sell their products in a world where what's in style can take a 180 degree turn in a split second. What I can say is this: some things never go out of style, like quiet confidence, being genuine, showing respect to others without condescension, doing what you want without worrying about whether or not it's fashionable. And of course, mustaches.

What do you think?

Strength Videos

OK, I had to sort through a lot of crappy videos to get to some good ones that demonstrate proper technique. The quality is certainly better on some than others. As I said before, there are a lot of exercises with multiple variations, so I wanted to find ones with the technique I like for cyclists. You should pay extra attention to technique and commentary for anything you are doing with high speed (e.g. power cleans) or high weight (e.g. squats, leg presses). Enjoy.

 

Total Body

 

Wood Choppers: http://www.youtube.com/watch?v=5M0n9OBj9s8

 

Dead Lift with Row: http://www.youtube.com/watch?v=kiH5UrV51YM

 

Dead Lift: http://www.youtube.com/watch?v=wVjYNkkYfo8

 

Chest

 

Push Up & push up variations: vimeo.com/7802188

 

Push Up with Rotation: www.youtube.com/watch?v=-rkcPT5MNyM

 

Dumbbell Bench Press: www.youtube.com/watch?v=pFcU-d5uDmM

 

Single Arm Dumbbell Bench Press: www.youtube.com/watch?v=53GQNWHE1N4

 

Back

 

Single Arm dumbbell row: www.youtube.com/watch?v=KR8onsa5jFQ

 

Pull Up: www.youtube.com/watch?v=oblWkK88_Vw

 

Pull Down: www.youtube.com/watch?v=KlJ8hzHhr4U

 

Shoulders

 

Dumbbell external rotation:www.youtube.com/watch?v=IbrEH9Dtlts

 

Empty Cans: http://www.youtube.com/watch?v=mL4kfR2IaHo

 

Legs

 

Single-leg squat touchdown: www.youtube.com/watch?v=kYgDIgE0GYs

 

Stability Ball Hamstring Curl: www.youtube.com/watch?v=czf-1snzG2c

 

Step Up: www.youtube.com/watch?v=VoPAcBpw8uU

 

Lunge: www.youtube.com/watch?v=AftaVRDdat0

 

Squat: www.youtube.com/watch?v=dbxxs1PErLQ

 

Calf Raise: www.youtube.com/watch?v=gwLzBJYoWlI

 

Leg Press: www.youtube.com/watch?v=Aq5uxXrXq7c

 

Power

 

Multiplanar Hop: www.youtube.com/watch?v=1QYvG3Mle0U

 

Split Jump: www.youtube.com/watch?v=AWwN2OD4PgI

 

Single Leg Hop:www.youtube.com/watch?v=qTIXeSIA7j0

 

Squat Jump: www.youtube.com/watch?v=CVaEhXotL7M

 

Power Clean: www.youtube.com/watch?v=JVCgcws9K-M

 

Core Exercise Videos

Well, upon further thought I decided that I should let the real experts show you how to do these strength training exercises. I may post demonstrations of warm up and cool down exercises later on YouTube, but for now, I went through the core exercises and looked for the best videos I could find online that demonstrate proper technique. In many cases there are different variations that will work, but these are closest to what I prefer. I will start with core exercises and move on from there. Enjoy!

Bird Dog: www.youtube.com/watch?v=xFwnmNyniMA

Crunch: www.youtube.com/watch?v=2yOFvV-NSeY

Reverse Crunch: www.youtube.com/watch?v=WlTvnfOr6_Q

Bicycle Crunch: www.youtube.com/watch?v=FU58IY0D-9g

Plank: www.youtube.com/watch?v=MHQmRINu4jU

Plank on stability ball: www.youtube.com/watch?v=nIWcYPHyGB0

Side plank: www.youtube.com/watch?v=jLq3_g9R-rc

Supine Bridge: www.youtube.com/watch?v=jWq0Ke0yvC8

Supine Bridge on Stability Ball: www.youtube.com/watch?v=UkCdfbXKsPg

Prone Cobra: www.youtube.com/watch?v=6iB-vzX1Us0

Prone Cobra on Stability Ball: www.youtube.com/watch?v=7yH2QH_SrYQ

Stability Ball Knee-to-Chest: www.youtube.com/watch?v=Cb7UZqeuMI8

Stability Ball Pike: www.youtube.com/watch?v=52fJtnaeKZg

Mountain Climbers/Knee Drives: www.youtube.com/watch?v=NPbvNCz6eOk

Mason Twist: www.youtube.com/watch?v=dyU9B75C9Ws

Strength Training Webinar

Strength Training continues to be one of the most controversial topics for cycling coaches, just as it has been for 100 years. In this webinar, I try to answer the question "Why do strength training as a cyclist?". I don't spend a lot of time talking about "How?" but I will have some YouTube videos coming shortly that demonstrate some of the exercises that I prescribe. For those that are interested in learning more, I would highly recommend "Weight Training for Cyclists" by Ken Doyle and Eric Schmitz, Second Edition. As always, please send in any questions or comments you have!

Introduction to Junior Racing

Are you a 10-18 year old cyclist or are you the parent of a 10-18 year old cyclist? Do you want to find more out about this sport and how to get started? This webinar will go over the following:

- Where to buy a bike and what to look for

- How to get a license and find races

- How and where to learn how to ride and train

- Where it makes sense to spend money and where it doesn't

- How to upgrade, get to bigger races, make the national team, become a pro cyclist

- Tips for avoiding common pitfalls

Of course, this is an Introduction, so I won't be going into great detail about anything, but you are welcome to send in your questions and I will answer them. Experienced riders and families, even though you probably know 95% of this, you just might learn one or two things.

Check out coach Brodie's videos!

As it turns out, I'm not the only one trying to disseminate cycling knowledge using the interweb...

Coach Menachem Brodie of Human Vortex Training has been doing some great work on the other side of the state. Most dear to me personally, he has turned the Pitt Cycling Team from a couple dudes and their bikes jumping in a car and traveling to get to collegiate races out east on spring weekends (full disclosure: I was one of those dudes back in the late 90's) to one of the top teams in the conference.

Scrolling through the HVT YouTube channel today, I discovered that coach Brodie has a bunch of great videos posted. In particular, he's got a detailed breakdown of clothing recommendations for riding in different weather conditions: 65-50 degrees, 40-50 degrees and 30-40 degrees. If you're like me and your head starts to spin when you are are trying to figure out what to wear for a fall ride, you must watch these!

Happy first day of Fall everyone!

Using Cross Training for an effective off-season

Are you winding down your road season and looking for the most effective way to use the next couple months? Are you unsure about what you should do? How much should you ride your bike? What kinds of other activities should you be doing off the bike? That's the topic of this presentation/vlog. Yes, it went a little longer than I thought it would but it's good stuff!

 

Send in any questions or comments or what you want to see as future topics!

Colin

Inside the Mind of Winners

After being sidelined much of the 2012 season., Francois Parisien finished the year with a victory at the Tour of Elk Grove (UCI 2.1) and a 10th place finish at the Grand Prix Cyclist de Quebec (UCI Pro Tour)

After being sidelined much of the 2012 season., Francois Parisien finished the year with a victory at the Tour of Elk Grove (UCI 2.1) and a 10th place finish at the Grand Prix Cyclist de Quebec (UCI Pro Tour)

It’s that time of year again. The road and track season is drawing to a close. Yes, a few of the athletes I coach still have important events left in 2012. Max Korus and Bobby Stumpf are racing the Bucks County Classic this weekend. Robin Carpenter is racing the Mayor’s Cup in Boston next weekend. Francois Parisien, after his remarkable 10th place finish (first North American) at the Quebec ProTour race on Friday may very well be headed to Limburg, Netherlands for World Championships (pending selection for the Canadian National team of course). And yes, for those focusing on cyclocross the season is just beginning, with the first 2 MAC races being held this weekend in T-Town. For most riders though, it is the end of long season. I usually recommend that riders take some time off the bike, do some cross training, indulge in some of the things they deny themselves the rest of the year, and use this time off to get some perspective on the past season. With that perspective athletes are better able to assess themselves along with their biggest successes and failures. Although training is limited in this “Transitional Period”, it is, in my opinion, the most important time of the year to have a coach. Someone who can help you see yourself as you really are and help you identify what went well and what didn’t go so well. 

The remarkable thing about these “end of season evaluations” is that year after year when I ask athletes to list their biggest disappointments of the season, the reason they were disappointed usually has more to do with mental issues than physical ones. Although we can always be in better shape and fitness is the first thing we blame when something goes wrong, it isn’t usually the real problem. The more common reasons for disappointment:

“I wasn’t focused”

“I should have been more aggressive but I was worried about not getting dropped”

“I quit too soon”

“I was psyched out at the start by the level of competition”

I could go on and on but I think you get the point. Cycling, at least at a high level, like many other sports, is more about mentality than physical capacity and conditioning. Now let me be clear: physical capacity and conditioning are important. You won’t find many riders in the Tour with a VO2 Max below 50 L/min/kg and you won’t find many that train less than 10 hours per week on average. But talent and training can only open the door. Athletes have to have the right mindset to walk through it.

Having the mental capacity to be successful at the highest levels of this sport isn’t simply about having “the will to win”. I make the assumption that all competitors want to win. They wouldn’t be there if they didn’t. But cycling takes a strange and unusual combination of mental qualities. To put it simply, a successful cyclist must be exceptionally humble and exceptionally confident: two qualities that are seemingly opposed. So yes, in many ways the successful cyclist is a paradox wrapped in an enigma… maybe there’s a riddle and a mystery involved too.

The Young Medalist Team Pursuit squad finished in 3rd place at 2012 Junior Track National Championships behind 2 Garmin squads.

The Young Medalist Team Pursuit squad finished in 3rd place at 2012 Junior Track National Championships behind 2 Garmin squads.

Exceptional confidence, at least in the context of a bike race, means that an athlete is able to go into any race no matter high the level of competition with the mindset “I can win this” and “I deserve to win this”. There is no doubt that when you think a race is yours to lose you race harder and smarter than if you count yourself out from the start. Of course, having confidence doesn’t mean that you don’t respect your competition, it means that you force your competitors to respect you. You do that by showing them that you are going to fight and not just lay down and die. You can’t control whether or not you are ste strongest rider, but you can control whether or not you will be the one that fights the hardest. And then there is luck; something else you can’t control. In any given race you are bound to have some things not go your way. In some, it seems like nothing goes your way. Crashes, flat tires, bad weather… you can’t control these things. What you can control is whether or not you will let them define you.

This is where the extreme humility comes in. Although you have to have confidence in the face of overwhelming odds you also have to face the reality that you won’t win most of the time. It’s not just a matter of not winning most races either. On a day to day basis, training itself can be extremely demoralizing. Fitness doesn’t follow a nice linear path of improvement. Sometimes you take 1 step backwards before you take two steps forwards. Sometimes you take 1 step backwards, 1.0001 step forwards. Sometimes you take one step backwards and then you crash or get sick or you have a big project at work or you have to pull an all-nighter for school and you never take a step forwards because you can’t recover. In any case, real progress is slow. Sometimes it feels like you spend all your time, money and energy and your reward is getting kicked in the balls. Humility is about having the patience and faith to keep going even when things don’t go your way (sometimes for very very long periods of time).

Having this special combination of confidence and humility means that you start every race saying you can win, but when it doesn’t happen (which it won’t most of the time), you don’t let yourself get down about it. You just keep going. The trouble is that most people have a little too much on either the confidence side or the humility side. Without the humility to balance it out, confidence easily slips into over-confidence and arrogance. Saying “I can win this” is not the same thing as saying “I will win this” or even “I am the best rider here”. Athletes that are all confidence and no humility are inevitably disappointed. We must remind ourselves that even the best riders in the history of cycling lost a lot more races than they won. Yet this is exactly why confidence is so important. With such overwhelming odds against you, why even bother? Because even though most don’t win, someone always does win. So why can’t it be you?

Jared  Babik has always been known as a Criterium racer. In most road races he works for his teammates by covering the early breaks. However, at the  2012 Tour of Farmersville things didn't go exactly as planned and Jared  realized that the breakawa…

Jared  Babik has always been known as a Criterium racer. In most road races he works for his teammates by covering the early breaks. However, at the  2012 Tour of Farmersville things didn't go exactly as planned and Jared  realized that the breakaway would stick. Overheated and cramping, he  never gave up and he found a way to win even in conditions that were not favorable to his talents 

I never stopped getting nervous when I saw high caliber riders on the line with me; I just realized that I can beat them. Certainly not all of the time. Probably not most of the time. But I know that I always have a shot and I will do everything in my power to take advantage of it. And at the end of the day if it doesn’t work out, I will go home, get back to my training plan, and then get ready to try again next race.

Colin Sandberg is the owner and head coach of Backbone Performance, LLC. He is a Cat. 1 road racer, a USA Cycling Level II coach and a UCI Director Sportif. He also is head coach at Young Medalists High Performance and race director for Young Medalists/Team Rothrock. If you are interested in coaching or if you want to find out more, check out Backbone Performance at www.BackbonePerformance.com or like us on Facebook at http://www.facebook.com/BackbonePerformance. Thanks for reading!

Cross Training and effective use of your off-season

What do you do when your cycling season ends? Do you start training for cyclocross?Do you start running or cross training? Do you start your base training to get a jump on next season? Maybe you take 6 weeks completely off, eat a few cheesesteaks and drink a few beers?

In truth, most cyclists don't know what to do. Most of us look forward to the off season all year round and then when it gets here we don't really know what to do with ourselves.

Coach Colin will give you some ideas about how best to use this time so that you can go into next season feeling strong, sharp and well rested, ready to start your training for 2013 off right. Video presentation will be posted on September 17th so send in your questions now!

New Blog!

Welcome to the Backbone Blog everyone! I am going to use this blog to post training articles, athlete race reports and Q&A. Please post if you have questions about anything and feel free to make suggestions for future posts.

The first presentation will be a video presentation about cross training and effective use of your off season. I will post on September 17th, so send in your questions now!