Testimonials

Hey Coach!

I just wanted to write and say thanks. I've been following everything I can remember, and it has already really paid off.

Today's my off day, but I still feel great. Probably because of doing my personal best in the race yesterday. I'm finally able to race hard at the front from start to finish. Last year, I ended up hiking up some of the hills (I mountain race bikes, not road) because I wasn't strong (or smart) enough to ride up them.

This year, I could tell the intervals and power work really paid off. In all the key passing zones I'd jump and open enough gap to keep everyone behind me while I recovered on the single track. It felt great! A good 45 minute warmup really helped me on the start too. I killed everyone on the first climb. One guy got past me on the last downhill. I'm sure I'd have caught him if it was an uphill finish, but I just didn't have the chance. I'll get him next time, because I'll drop him 10 miles before the end of the race. Actually, I'll probably advance a category by next year.

So, I came in second. That's still a darned lot better than last year's 2nd to last! But, what's better than finishing in a podium spot is that I feel great still! My 30 min cool down ride completely refreshed me, and I'm barely even sore. What a great workout!

Well, thanks again! A few more great workouts like that, and no one in town will be able to catch me :)

-Jason

Coach,

Just wanted to give you a race update now that my top 3 priority races/series is done. I sent you a prior email describing the first race and placing 9th. The 2nd race didn't go as well and I got boxed in during the final sprint so I didn't place for any points. The final race everything went almost perfect. I missed the a lone breakaway sometime in the race. The guy soloed to the win so we were fighting it out for 2nd place. I had came up with a strategy to play to my strengths overall fitness, hill climbing, and strong sprint for my category) and minimize my current weaknesses (sprint experience and peleton experience).

First, I would get to the top 10 riders of the peleton just before the 1km mark. Second, there is a small hill at about 350 meters to go and that's where I would start the all out sprint to the line. I got towards the front at the 1KM mark. I sat on a wheel and at the base of the hill 2 other riders attack just as I was planning my attack. I sucked wheel all the way till about 25 meters and tried to come around but waited just a little too late for my final attack. I ended up getting 3rd in the bunch sprint and 4th overall for the race. I got 9th for the series though which was my goal of Top 10 finish. All those tough winter workouts are definitely paying off.

Thanks.

-Alan

Coach Carl,

Your site is so amazing so I read it again and again. And I wish to translate some pages from your site and put them on some public site for my those Russian racers who cannot read in English. May I do this? All translations will contain your copyrights

Alec

Carl,

I just wanted to pass along my thanks for all your shared wisdom. Your site seems to be filled with knowledge for which other sites ask us to pay. As a self coached Masters road racer I can appreciate the importance of having so many great ideas available in one place. I live in a small town in northern Wisconsin and we have limited options for training, coaching and riding (the snow stays around until May, and the temperatures are usually in single digits until April).

With a resource like yours, we have options. Since I fulfill the role of 'local expert' (I am local, but I'm no expert) I plan on directing the young racer aspirants to your site for guidance (and hopefully some of them will need a good coach).

Again, thanks and keep up your good work.

Today is a good day to do the impossible,

Gordon Paulson

Hi Coach,

I wanted to give you an update on my progress. First off, I have been working on the base routine since the end of October, and things seem to be coming around. I am working on increasing my cadence and efficiency in my pedal stroke. Currently I am comfortable with 110-115 for relatively long periods of time, and I'm finding that I can spin much faster for shorter bursts.

My calves must not have been used much before because in just the last few months practicing ankling, they are looking quite a bit more muscular, and don't tire as easily. My speed appears to be up on the whole because I can spin an appropriate gear faster and longer.

Thank you,

Ryan Christbaum

Hi Coach Carl.

I'm e-mailing to let you know how I've been doing with my training program. I contacted you with concerns of what I thought was a season of off-road racing that should have been much better. I wanted to end my season with a much more satisfying performance in the last race of the year, the Iceman Cometh Challenge, Nov. 2nd. I received my program the 1rst week of Sept and have been following it faithfully through Oct. I just completed the Iceman and wanted to let you know how I did.

I was not really able to compare my finish time with last year because they added some additional mileage to the course and conditions were a little different also. However, there were 4 women that competed in this event that have been beating me all year in my regular race series.

I was able to beat 3 of them by a margin of 3-5 minutes and finished closer to the 4th than I did all year!

My finish place was the same as last year, 16th out of a class of 47, but beating those women was a HUGE improvement for me! I give all the credit to your advice and direction in training. I appreciate the work you put into it and am looking forward to following my off-season training schedule.

Next year, top 10 finish and 1st in my regular series!!!

Thanks again!

Janet

Dear Coach Carl,

I wanted to tell you how happy I am after following your program over the summer. I have reached an incredibly (for me) level of fitness. Your program has not over trained or burned me out. It amazes me to think about my level of fitness now compared to when I started.

Again, Thank-you!

Coach,

I'm a 54 year old former marathon runner who still runs 5-7 days a week and lifts 2-3 days per week. About four years ago I bought a new road bike. After getting dropped on each  and every hill, I quickly realized that my years of running had actually  weakened my legs!!! I soon added squats, leg curls etc. to my weight lifting.

This year I've logged over 2000 miles on my bike, and encourage any runner to  follow suit. Between my running and coaching track and cross country, I've been exposed to a lot of approaches to training. Without a doubt, you have the most informative and comprehensive approach to training that I've seen.

Keep up the good work and stay healthy!!!!

Frank Grasso

Coach Carl,

I greatly appreciate the amount of effort you have put into this web site and answering our questions in general. As an athlete, I have a lot of respect for your cycling knowledge and coaching ability. Thanks for making these resources available to us!

Marc

Coach Carl,

Just a quick update on my progress to date. As recommended, I've put off entering races until next spring and have put far more effort into the long distance training rides. The last two rides have been good benchmarks. Over slightly hilly terrain last week, my partner and I were able to average 17mph over the 45 mile distance and over very hilly terrain this week we were able to average 16.5mph over 45 miles. When we started training seriously in May, we were barely averaging 14.5mph over similar terrain for 10 miles or less.

We also did an ITT around Stone Mountain Park last week. On a 4.8 mile course I was able to average 20.5mph and my partner was able to average 19.5mph. In June we did the same course averaging 17mph.

While I am getting much better at hills and endurance, he is starting to excel in sprinting. I can typically win the stand still and low gear sprints but I have yet to win a big gear sprint against him.

Thanks again for your help!!

Marc

Hey there Coach Carl!

I just wanted to thank you for the program this year. My year didn't go as planned as I opened another bicycle shop here in Denver, but now it's running smoothly and I can get back to training for next season.

Thanks again, you're the coolest!!

Michael Gibson

Coach,

The first year under your coaching have really been fun! Good legs most of the time and a program that really make progress obvious.

THANK YOU!

Coach Cantrell:

The info you provided on team tactics actually worked in two of our Cat. IV races resulting in breaks that stayed off the front!

In one road race our team put two men in a three man break while three other team mates blocked. The team finished first, second, sixth, second to last and dead last. The last place finishers on our team attacked and counter attacked the entire race till the break formed and then stayed on the front blocking until the last mile. A number of other racers commented on how amazing it was too see a Cat. IV team actually work as a team.

In our State Road Race our team managed to set up and protect a five man break that finished over three minutes ahead of the pack. Unfortunately we only had one rider in the break and he finished fifth. It was impressive that our team was able to keep the break clear; according to one official it was the first time in over ten years that the Cat. IV race didn't end in a bunch finish.

Thanks for all of the good information. You have made bicycle racing much more enjoyable for me and our team.

SMB

Hi Carl,

First an update. After breaking away with 2 others a couple of
times, once we had a 1 minute lead, the pack caught us and a group finish seemed imminent at the Canadian Nationals. Unfortunately a few people got a bit anxious and in the last km and as I was attempting a break with about 500m to go I was forced off the road... I'm glad to say that I'm recovering quickly.

I do wish to thank you immensely for the progress I've made so far and I'm excited about next year's racing already.

Best Regards,

Chris Chambers

Coach:

I guess I was the typical weekend warrior. Got serious about trying to race, got blown off the back of the pack on the first hill in my first race,
discovered your site, followed your program for a month, next race finished mid-pack in district championships despite some major climbs, followed your program for another month, finished 5th out of 60 cat 5's and had a blast attacking off the front.

Just did the local mini-triathlon after following your multi-sport program
for a month. Finished 8 minutes faster than last year. A Cat 2, who was part of a relay team, passed me on the bike leg but could not drop me.

Thanks coach. Like you say... It works.

Hey Carl,

Thanks for your in depth TDF coverage. It's much better than all
the other stuff out there.

Keep up that great insight.

Ride on,

Bryant

Hi Coach Carl,

First I'd like to congratulate you on the content of your web site. I've been an avid follower of the Tour for many years but in the past have struggled with race tactics and identifying the main contenders for each competition.

Upon reading your insights into the sport of cycling and in particular the tour I have not only become more knowledgeable but also appreciate the tour far more.

Thank you!

Hey Carl,

I just thought I'd let you know that I just did my personal best time for a 15km time trial 21:22. I came in second overall the winning time was 20:40. I'm looking forward to doing better next time.

I'm already feeling pretty optimistic with your training plan and I can see how I'm going to improve. Sorry for the pointless e-mail, but I'm excited about my performance and your the unlucky one that I'm unleashing my enthusiasm on.

Bob West