Having borrowed a Powertap power meter and Garmin Edge 500 for 2 weeks I’m completely sold, EVERYONE should train with power!  More about this in future posts.  I want to tell you a nice story today…….so I went onto Wiggle to buy my Garmin Edge 500 (if you’re happy with black not blue it’s under £150, unreal) and I accidentally ticked “First Class Delivery £2.99” instead of Free Delivery 3-5 days or whatever it says.  This was Saturday night.  I immediately emailed them to tell them I’d made a mistake and could I change to Free Delivery and they replied Sunday Morning (amazing!) to say it has already been processed so it was too late but instead they’ll give me a credit note for £2.99.  So:

– It was the cheapest I could find anywhere

–  It has been delivered first class anyway

– Delivery was free

– They dealt with my enquiry within a matter of hours on a weekend and replied on a Sunday

THIS is why I use Wiggle:

Have a look at my lovely new Garmin:

Cheap as chips Garmin

By Paul Butler, Personal Trainer and British Cycling Coach.

20^th September 2013

I was recently asked to write an article for Men’s Fitness magazine and you lucky b*ggers don’t need to buy it as I’ve summed it all up below for you J

Cycling isn’t only about the legs you know.  These cycling-specific exercises are all designed to help you keep your pelvis stable whilst you ride; whether in the saddle, climbing, or sprinting.  Bradley Wiggins used this type of core training to great effect in his build up to winning the 2012 Tour de France.

If our pelvis rocks around then a lot of the power we are producing is lost as we pedal.  Conversely if we are strong enough to keep completely still then we can generate significantly more force to those pedals.  Add to this the fact that by having a strong core you’ll be much less likely to incur back problems and you are well on the way to a long life of very fast cycling!

These movements are known as functional exercises i.e. the core muscles are used to stabilise the body whilst the arms/legs are moving, exactly what we need to ride efficiently.  We aren’t preparing for a sit-up competition after all; we’re preparing for a bike ride or race!

Always warm up first – 10 mins on an indoor bike for example; start nice and easy and by the end of 10 mins you should be working at about 7 out of 10 in terms of effort.

It would enhance the benefits of all of these moves if you try to pull your belly button in towards your spine a little whilst you make the efforts.  Don’t pull the belly button in so much that you can’t breathe however; about 30% should do it.  This is known as activating the TVA (or transverse abdominus) but that’s a story for another time!

Shoulder hold to press up.

• In a press up position, with your hands at handlebar width apart, slowly lift your right hand and place it on your left shoulder for a 2 count.  Repeat with left hand, placing it on your right shoulder.
• Keep everything else still – If I filmed your torso it should look like a still image.
• Now do a press up.  Take 2 seconds to lower yourself down until your elbows are at 90 degrees, hold for 1 second and then take 2 seconds to lift back up.  That’s one rep.
• Progression – lift alternate leg too.  Easier – on knees.  
• 2 x 15

Pelvic bridge.

• Lie on your back, arms by your side, knees at right angles, feet on floor.
• Push the heels into the floor to lift your bottom off the floor until your hips form a straight line from your shoulders to your knees.  It’s ok if the rest of your foot leaves the floor to ensure you push through the heel.
• Keep pelvis stable, don’t let it drop one side.  Keep legs parallel, don’t let knees drift inwards/outwards.
• Progression – One leg
• 1 x15 on two legs then 1 x 15 on one leg

One legged deadlift. 

• Balance on right leg with that knee slightly bent at all times.
• Bend Forward from the hip and reach with left hand towards right toe while raising lifted leg back behind.
• Keep back straight. Keep hip and knee of lifted leg extended throughout movement.
• Touch the toe and return to original position by raising torso while lowering lifted leg.
• Progression – Hold a dumbell.  Easier – touch knee.
• 1 x 15 each leg

Split squat. 

• Stand with feet the same width apart as they are when you cycle
• Take a (little longer than a) stride forward.
• Ensure both feet are still facing forward
• Lower your back near slowly towards the floor, gently touch the floor and come back up again.  Your rear heel with lift.
• Ensure your front knee stays directly above the ankle when you squat, don’t let it travel over the shoelace area or toes.
• Progression – Hold Dumbells
• 2 x 15 each leg

Do this twice a week and before you know it you’ll be flying!

Don’t forget your stretching after……

Struggling to find the time, motivation, energy to do this?  Or do you simply have no idea what I’m taking about?!  Then you need a Personal Trainer! www.paulbutlerfitness.com.

My Legs Haven’t Felt Like This In A While

Today I took part in my first ever VO2 Max test.

This was basically a step test at Medway University:

– I ride my turbo at 150 watts and then every minute they increase the resistance (and therefore the required wattage) by 20 watts and I keep pedalling until I can’t any more/pass out/die.

– A mask is attached to my mouth throughout to record how much oxygen I am taking in each minute.

– The power level I reach is recorded and I learn to walk again!

You know when you can’t go any further but you somehow manage to find another 30 seconds or even a minute from somewhere really deep inside?  Well, it’s like that except that the next minute has to HARDER than the previous one.

Some people call this a ramp test.  A ramp test is actually where the require wattage is increased on a gradual curve instead of here where it was in 20 watt jumps.

Either way, it’s a maximal effort, it’s to failure, it hurts, my head hurts, my arms hurt, my shoulders hurt, my pride hurts (they don’t tell you but you know someone has gone further than you, you can just tell).  It’s a race which NEVER has a finish line.  Nobody ever beats the machine.

BUT

Now we have some numbers:

Although I’m not allowed to know them, we now know:

My VO2 max (the maximum volume of oxygen that my body is able to take in when I’m working at my limit) and more importantly….

The power that I am able to generate at my VO2 max.

Now I have to go and ride/race/get blind drunk, do whatever riding I would normally do and record the power data.  Then on Weds the “proper” testing begins!

OMG

Recently I was invited to take part in some research with the University of Greenwich.

In nutshell they have lent me a PowerTap power meter and a Garmin Edge 500 and, over the next 4 weeks, they will carry out a few fitness tests then get me to perform certain efforts on the road and record the power. 

This is particularly exciting for me for a number of reasons:

– I am about to buy a PowerTap and a Garmin so I get to try them out before I buy (I’ll be giving you my feedback on them too, to help you if you’re also in the market for such toys). 

– I get to spend 4 weeks testing and training with power, soaking up information under the supervision of experts in sports science and lab testing.

– If the research goes the way they hope it goes, I may have been involved in the development of new training techniques.  As a racing cyclist and a Coach this is clearly great news!

– I get a free VO2 and Critical Power Test.

– I get to lay down some numbers whilst I’m race fit and not testing in, say, January and then by April simply getting as fit as I was in September.  This way I can ensure I come out of the winter in better shape than I went in.

– It is on my bike and not a lab bike which means it’s fitted exactly to my size already.  Being the fussy b*gger I am this is a real deal clincher!

– All the training must be done on the road which is how I like to train anyway (although I did volunteer when it was a heatwave hmmmmm).

Today’s all about trying out the kit and the Garmin really is easy to use, with more data capture options than any man could wish for (or lady of course).  The PowerTap seems to get on well with the Garmin so, for now, we’re all friends.

 Tomorrow I’m off to the lab for a VO2 max test.  The text book describes VO2 max as “the maximum amount of oxygen you can take in per minute (in millilitres – spell that when you’re p*ssed)” i.e. When you are on your limit that’s it, your body can’t take on any more oxygen, whereas Wiggo’s probably can.  Therefore this is a limit that is specific to you.  It can also be expressed “per kg of bodyweight”. In reality your VO2 max actually peaks and then drops a bit and you can still carry on before your body needs to stop.  Can it be improved? Yes but more importantly the amount of power that you can produce at your VO2 max is what you want to improve.

So which torture technique are they planning on using on me? 

A step test:

– I ride my turbo at 150watts and then every minute they increase the resistance (and therefore the required wattage) by 20 watts and I keep pedalling until I can’t any more/pass out/die.

– A mask is attached to my mouth throughout to record how much oxygen I am taking in each minute.

– The power level I reach is recorded but the b*stards aren’t going to tell me my number until the research is complete!

Early night for me tonight, I’ve a feeling this is gonna hurt!  Oh, and no alcohol 🙁

Can’t wait 4 weeks and want to know more about the kit I’m using?

Read more about PowerTaps here

Read more about the Garmin Edge 500 here

FREE Power Testing.  In a LAB!

Turbo fans

Great news you need wait no longer!  Training starts again on Tues 3rd September in Leigh School Hall near Sevenoaks in Kent.  THIS TUES COMING 🙂

Sorry for the delay ; getting the hall secured during school holidays is like getting Bradley Wiggins to win 2 Tour Frances, subsequently I cannot yet tell you the exact duration of the course (6 to 8 weeks) so can I ask you to pay me on the 10th as I’ll know by then, thanks.

See you Tuesday, come rested and not hungover please!!!

The course details are as follows:

7.30pm to 9.00pm on Tuesday evenings.
You’ll need your own turbo trainer and a heart rate monitor that records
average heart rate for any trip.
It will last between 6 and 8 weeks, once again to be advised.
It will cost the equivalent £10 per week so between £60 and £80
Cheques payable to Paul Butler please.
It will include at least one road ride (even if we have to pick a
weekend) and one Wattbike session.
Don’t forget towel, fan if you want it, drinks, shoes, shorts. heart
rate strap, computer and your turbo and bike!

Paul

How rude of me. I’ve been so wrapped up in the excitement of all this “helping people ride faster” stuff that I’ve completely forgotten to tell you anything about me.

Do allow me to introduce myself:

Hi I’m Paul

In 2007 I left my career in Financial Services in the City after 11 years. I’m 40 years old so I’ve “been around the block”.

I studied to be a Gym Instructor in November 2007 with Premier Training and started working in a gym. In April 2008 I gained the Personal Trainer REPS Level 3 award, also with Premier Training. Working for someone else wasn’t for me however so in July 2008 I set up Paul Butler Fitness Personal Training (www.paulbutlerfitness.com).

Soon after I gained the Level 2 Road and Time Trial Coaching Award with
British Cycling and became a Cycle Coach. Since then, more and more business has come from cyclists wanting to improve their riding, their times, their technique or just to enjoy cycling more.

Along the way I picked up a variety of other useful and not so useful qualifications including Advanced Nutrition for Physical Performance in March 2010 with Premier Training. I was already a Nutritional Adviser so I’m getting really flash now!

I have carried out my business from various gyms over the years, I also visit people in their homes, in parks, village greens and I also teach classes in clubs, offices and school halls.

Other than train clients I also advise them on their diet (which might include going supermarket shopping with them or going through their food cupboards!).

I offer cycle coaching services where I help people to prepare weekly training plans that are unique to the rider and his/her needs. I have the upper hand over a lot of Cycle Coaches as I’m also able to help my riders with their strength and conditioning, core and flexibility and their nutrition. This is the area of my business which is growing the quickest as cycling is a fast growing sport currently thanks to the British performances in both the Olympics and the Tour de France.

To finish, the reason I think I have been so successful is because I can relate to my clients; Since working in the City I’ve lost 7 stone, quit smoking and taken up exercise. Not any exercise, cycle racing, the hardest sport in the world. I’m in my 5th season of road racing and I’ve just secured my 2nd Cat for another year.

When someone can’t help themselves from grabbing a cheeky snack, having too much beer or skipping a training session, I get it, I’ve learnt how to manage that now and I can teach you too.

I’ve suffered with terrible knee trouble (and still do) so I understand when they hurt too much to train.

I know what it feels like to be on my physical limit on my bike, which is extremely handy when helping somebody to improve their times!

In a nutshell, I get it, I’ve done it, I’m doing it.

Paul