Coffeshop Rides Makes You Stronger

Every year I try to get better, stronger, faster, and smarter.  The aspect of training that has given me the biggest step up - believe it or not - is resting.  When it's time to go hard, it's pedal-to-the-metal (or medal...in an athlete's case)  When it's time to rest - there's no going halfway.

J. Knotzke www.shampoo.ca

One of my easy day activities is coffeshop riding.  I pedal without much resistance.  I would get dropped by a kid on a trike if I was riding with them.  But I'm not riding with anyone who is going faster than me on a coffeeshop ride day. So, it never counts as getting dropped.  I know a whole crew of riders who can't handle being overtaken by another cyclist.  I'm telling you, you'll be stronger once you can. 

Spinning easy, I "flush my legs out", loosening them up from the previous days' hard efforts.  My destination is usually 45 minutes away, either in a direct line, or winding around the city, through streets and neighbourhoods that I don't typically explore.   Coffeeshop rides are for discovering

Sometimes I choose a route that goes through some of my toughest training spots.  Pedaling through easily is good for me psychologically.  It's a reminder that I don't always have to be in the pain cave, cross-eyed and loopy-minded on those particular streets.  It's how we maintain a good relationship, those areas and I.  Coffeeshop rides are for enjoying, zen-style.

Destination #2 on my #Montreal @indiecoffeepass : @lebruloir on #Fleury. Good #espresso :) #coffeeshopride pic.twitter.com/e2cPkrvzxJ
— Lex Albrecht (@Lex_Albrecht) May 23, 2014

In the summer I try to visit many small, independant coffeeshops in Montréal.  I have my old favourites, and there are always new ones to discover.  I order the same thing every time - espresso.  No messing with sugar or milk; straight-up, and short.  I talk to whoever's on the patio and wants to chat.  About anything.  When I train, I don't talk to anybody.  I push hard on the pedals until the job is done.  Coffeeshop rides are for socializing.

Post by Lex Albrecht.

The coffee itself is like the icing on the cake for the easy ride.  Taking a break for a day and having no power numbers to hit, on intervals to push through, or races to think about is a good thing for the heart, the legs and the soul.  Cœur Jambes Esprit!

On the Podium at Sea Otter Classic 2014

Team TWENTY16 podiumed on the first day of the Sea Otter Classic at the Laguna Seca Speedway in Monterey, CA.

Two days after arriving in California for a hard 6-week block of racing and training, I crashed 15 minutes into stage 2 of the San Dimas Stage Race, suffering a minor concussion.  I pulled out of the race immediately, and stayed on the sidelines of the following stage race, Redlands Bicycle Classic.  It was hard to sit out.  I spent my time colouring pictures, sleeping, and chilling poolside.  Gradually, I reincorporated riding back into my days, slowly but surely.  If there were any minor symptoms, I pulled back immediately, and let myself rest.  I really appreciate the patience and support from my teammates and TWENTY16's management. 

Post by Lex Albrecht.

The Sea Otter Classic is my first race back in action with TWENTY16 and I was thrilled to represent our colours on the podium at the first day of this huge cycling event.


Check out this video!
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Team Camp and Racing. Like a Good Shot of Espresso and Fine Caviar.

Team camp and racing. They're kind of like a good shot of espresso and fine caviar. They're so great alone, but they don't typically go together. My first block as a new member of TWENTY16 Pro Cycling included both team camp and racing.

I'm going to reconsider pairing exquisite seafood with top notch espresso, because racing during training camp was a fine idea. It allowed TWENTY16 riders to get to know eachother, learn how to cohesively capitalize on each racer's strengths in a fast paced, dynamic race environment.

Valley of the Sun Stage Race in Arizona kicked off the block (Allie Dragoo's overview of Valley of the Sun HERE), followed by 2 solid weeks of training and sponsor activities. TWENTY16 finished it off with nothing short of a double BANG! At Murrieta Stage Race in California.

Winter Training : Riding the Rollers

The off-season is no vacation; training doesn't stop, it just changes.  The goal is to recover, then prepare for the next season.   The majority of my training is done on my own bike, regardless of the time of year.  In the winter, I ride indoors more than ever.

Training indoors is ideal for a hard, intense and easily quantifiable session.  On the road distractions such as traffic, terrain, and weather can make focusing on maximum efforts and longer intervals challenging.  That's why I train on the rollers even in the summer from time to time!

The best unit is eMotion's Inside Ride rollers.  I ride them at home, and at PowerWatts Premier Studio in Montréal.  Rollers are like a treadmill for a bicycle.  They allow the rider to pedal and maintain balance, like riding out on the road.  It's a great way to work on certain aspects of technique, because the rollers amplify the effects of a choppy pedal stroke.  The smoother the pedal stroke, the more efficient a cyclist will be.  More efficiency means.... more speed!  Plus, since the feeling is so realistic, riding the rollers doesn't get boring like riding a trainer can!

eMotion rollers bring even more to the table.  This is why they're my favourite:
1.  They're the first rollers to have a technology that allows them to rock back and forth with the bike.  This boosts the smoothness of the ride.  It also allows the rider to sprint hard, without flying off of the rollers and into a wall. 
2. The small wheels (they look like Rollerblade wheels) prevent the bike from going off the side of the rollers.  They're like little bumpers that keep the bike on track.

3. The bumper bars on the back of the unit keep the rear wheel where it's supposed to be: on the rollers.  Not in the air, or on the livingroom floor ;).

4. The incorporated resistance unit allows the rider to add on additional resistance for tougher workouts.

If you want to be good and strong on the bike, you have to train ON the bike!  For me, rollers are a super valuable and absolutely essential part of my training regiment.  These ones are my personal favourite.

THIS was #inthebox !

#whatisinthebox answer: Louis Garneau 721 Course Snowshoes. THE BEST snowshoe I have ever tried!

In the winter, it's no secret that I spend hours every week at PowerWatts Premier Studio in Montréal, it's a great place train.  I compliment my training on the bike by getting outside to PLAY.  Nothing can replace fresh air and sunshine...

I cross-country ski.  I used to snowboard too, but that had to be wiped off of my list of activities after I whacked my head one-too-many times.  (I don't miss it.)  So, I added another activity to the menu : SNOWSHOEING - off-trail, and uphill.

In 2012 I was lucky enough to try a prototype of Louis Garneau's revolutionary Course 721 snowshoes.  It's 2013, and they're on the market now.  I wanted a pair of my own, "real bad".

That BOA dial...can be twisted with GLOVES on.  Ohhh yehhhhh!

WHY I "NEED" THEM:  Snowshoing is a super off-season crosstraining.  It's low impact, a great endurance workout, uses a lot of the same muscles solicited in cycling ... and it's a lot of fun.  I can go snowshoeing with any of my friends, even my Mom.  She's awesome, by the way.

Louis Garneau Limited Edition 721 Course snowshoe

WHY I WANT THESE : Because they're the best snowshoes out there! The LG Course 721 Snowshoes are super light : only 1.75lbs.  The exclusive BOA closure-system is a first in the industry.  The BOA bindings stay tight and are easy to micro-adjust.  Plus I don't have to take off my gloves to change the tension...

The snow hasn't started to fall in Montréal yet, but when it does, I'll be prepared with the best snowshoes that I have ever seen in my LIFE.  Who wants to come snowshoeing?

Grand Prix Cycliste Montréal 2013

I promised I would be out to cheer on the Canadian riders for every edition of the World Tour races in Québec City and Montréal, and only one thing could stop me: a World Championships selection.  I got stopped last year, and slowed this year, but nevertheless...

In 2012, I was in Europe already preparing for World Championships (The Netherlands).  This year I'm home in Montréal preparing for Worlds (Italy on September 28, 2013).  I decided to be wise, take it easy, save my matches for training and recovering for my own racing.  I didn't go to see the race in Québec.  In Montréal, I ran around lot less than usual and hooked myself up with a megaphone to save my voice.  Perfect solution, excellent compromise.

Lex & the megaphone at the Grand Prix Cycliste Montréal.  Photo Credit: B. Poirier

Thanks to all of the Canadian riders for representing us so well, putting on such a great show for us, riding hard, and inspiring fans here on our own roads in Montréal.  Awesome, awesome, awesome. 

Especially since my self-assigned passion-driven mandate was to cheer on all of the Canadian riders, a SPECIAL HUGE congratulations to Guillaume Boivin for his team's victory.  At the end of the day, one rider takes the win, but in bike racing it's a team effort to get there.  NICE WORK!  Big, big props to Zach Bell for representing Canada in the break that lasted most of the race. AND, of course, Ryder Hesjedal for his podium finish!

Just one thing: TOO STINKIN' BAD that the women's World Cup road cycling race on the Mont Royal had to stop after 2009.  I don't know if it's 'okay' to say that, but it's how I feel.  I want a women's pro race back here in Montréal so I can race on my own roads again. 

Recovery at the Green Mountain Stage Race

Volume, Technique, Intensity, Recovery.

Since my last big racing block with NOW and Novartis for MS out West (B.C. Canada, and Bend, OR)  I'm happy to be home in Montréal for a few weeks to focus on hitting some good training days HARD.  I'll be training at the PowerWatts Studio in Montréal, all over the province of Québec, and even in New England, USA.

VOLUME
I spent a weekend on the Véloroute des Bleuets in Lac-St. Jean for some volume riding.  Steady pace, long rides.  The bike route goes around the Lake, covering over 200km with perfect pavement and the scenery is excellent.  Here are a few articles on my visit in the local papers:
En amour avec la région - Roby St. Gélais (Journal de Québec)

Lex Albrecht s'entraîne chez nous - Serge Tremblay (L'étoile du Lac)
I took the time to stop and pick blueberries after my final ride in Lac St. Jean, a fruit that the area is famous for.  I had a tough time deciding what I was going to do with them.  I ended up creating...these:


TECHNIQUE
Kindgom Trails in East Burke, VT is my absolute favorite mountain bike destination.  I took my 29" double suspension trail machine and hammered through the trees for 5 hours.  Pure bliss!  What a great way to work on bike handling skills.

INTENSITY
Le Parc de la Mauricie the ultimate place to ride in Québec, in my opinion.  I drilled through the Parc with the highest intensity I've ever held before (confirmed by my Quarq Powermeter) with a great training partner and friend.  YEOWCH.

RECOVERY
You can't go hard if you're not well recovered from the last hard workout.  I purchased the Indie Coffee Passport in Montréal this summer for my coffeshop rides.  It's the perfect way to see the city, discover new coffee shops, and a fun way to create a destination for a recovery ride.  Somtimes...I go to two in a row.  Want to know my favorites?  I usually share on Twitter: www.twitter.com/Lex_Albrecht

Canadian National Road Cycling Championships 2013

 BRONZE AND SILVER at the Canadian National Road Cycling Championships

Lex Albrecht: Canadian National Road Cycling Championships 2013. Photo © Pasquale Stalteri / All rights reserved

The Canadian National Road Cycling Championships were held in St. Georges, Québec from June 20 - 23 2013.  I race for NOW and Novartis for MS, an American team.  Since I'm the only Canuck, I was on my own, which is an exceptional situation.  No teammates, no staff.  A lot of extra work, but a welcome challenge.

Lex Albrecht, Canadian National Road Cycling Championships.  Time trial.  Photo © CanadianCyclist.com / All rights reserved

The first event was a 28km time trial (TT).  I went at the rolling course on my Specialized S-Works Shiv TT bike like I meant it.  I put in a solid effort.  I had installed a special chainring to help me go faster on the downhills but the plan backfired a tiny bit.  The chain wouldn't stay on the ring near the end of the race.  Lesson: never deviate from SRAM components.  Regardless, I'm proud of my 7th place finish, and am even more motivated to keep working on my TT.

Photo: D. Gagnon

The next day was a 110km road race around St. Georges.  To recover in time, I used my Travel Roller .  I bring that Travel Roller with me, EVERYWHERE.

On the road course, there were some really rough sections on the road (deep crevasses, huge potholes, sharp, rocky gravel), some good climbs, and rolling hills. 

I played it safe for the first part of the race, saving my energy for the end.  At one point I let my guard down and let myself get shuffled too far back in the pack.  As the riders hammered up a hill in front of me I decided I needed to step my game up.

I counter attacked another rider's effort, hoping to get away from the pack who was already tired of chasing the previous attack.  I wanted somebody to follow me or bridge up to me, so we could work together and stay away.  But, I saw that I was floating off the front solo a little too long and let up on my pace.  As the gap shrunk, one rider bridged up as a precaution before we were "absorbed" back into the pack.  I was a part of a small group that would finally break off the front on a difficult part of the course, leaving the rest of the pack chasing.

BRONZE MEDAL
In the final kilometers, we were a select group of only 5 or 6 riders being chased down.  I took the 2nd last corner with just a bit too much precaution and had to make up for it in the final few hundred meters.  I sprinted up the last pitch to a 3rd place finish.  Especially after crashing out of Nationals in 2012 with a nasty concussion, it was good to be back on the podium.

2013 Canadian Road Cycling Championships podium. Proud to wear my Nuheat pin! Photo: B. Poredos

A quick interview with Pedal Mag after the podium ceremony.  Photo: B. Poredos

Canadian National Criterium Championship race was two days later.  I still "Travel-Rolled" and rode my bike on the day off to make sure my legs didn't seize up.  I did some mechanics on my bike, and mixed and matched some cassettes on my Rolf wheels to find the perfect combination of gears.  I needed something fast enough to launch fast attacks and to be in contention for the final sprint, and something easy enough to fly up the steep uphill pitch that we would climb 24 times during the race.

Greasy hands, again.  It's important to have an idea of how to take care of your own bike!

The crit was fun, and hard, but that's the way I wanted it.  I raced one of my most aggressive races of the season, throwing attacks at the peloton and trying to make a break stay.  The peloton dwindled down considerably by the end but no breakaway succeeded.  

Lex Albrecht, Canadian National Road Cycling Championships. Criterium.  Photo © CanadianCyclist.com / All rights reserved

SILVER MEDAL
With less than one lap to go, I put in a hard effort at the top of the climb that seemed to tire a lot of riders out.  I drilled it.  Leah Kirchman of Optum chased and caught up through the final corner that she took fast and hard, and shot past me.  I pounded the pedals until the finish line, not even daring to look behind me.  That earned a silver medal in the end.

Lex Albrecht, Canadian National Road Cycling Championships. Criterium podium.  Photo © CanadianCyclist.com / All rights reserved

It is great to bring home the hardware and represent NOW and Novartis for MS in "my" country.  I want to thank my team, NOW and Novartis for MS, all of our sponsors, as well as my partners for their support.

www.nuheat.com

I love riding and racing regardless of results, but I definitely know that training hard at PowerWatts Premier studio in Montréal, Québec is really paying off.  (If you want to learn more about PowerWatts, click HERE to follow them on Facebook)

I love fish.

I'm at training camp with NOW and Novartis for MS Womens' Pro Cycling Team. 

My life has been changed forever.  Okay I'm kidding.  But I tried something new.  A few years ago my dad told me that I "needed" to try a fish taco in California.  I'd never heard of a fish taco before, and it sounded like a greasy, deep-fried  fast food item on a value menu to me.  Had he not suggested I try one, I probably would have just stuck with eating pickled herring out of a jar.  Mmm.  My favorite.

So after riding, we took the FORD C-Max Hybrid team car and drove out to State Street Santa Barbara, and found me a fish taco.  I had been putting it off for 3 years, and that was long enough.

 So what's the verdict?  Ah, they're alright.  But they sure do not come close to beating NordSee's pickled herring sandwiches.  I hope franchises start opening up on this side of The Pond ... SOON!

Team Training Camp

Check out a few of the things I did at the beginning of NOW and Novarts for MS Pro Cycling's training camp in Santa Barbara, CA!