"When in doubt...

    lead it out"
Coach Pat Allison

Our Coaching Strategy

 

Our coaching teaches the mental and physical aspects of training, while building personal relationships, as well as promoting overall fitness and health.  Come let us design you a training program that fits your personal schedule and budget to reach your needs and goals. Whether you are a  recreational cyclist or pro, we know how to help you reach your goals because we have already been there! 

 

Sunny King Videos coming soon! Had two cameras on and it is taking a while to edit them both. Keep checking into my video/races page!

THE MOST PERSONAL CYCLING COACH IN THE SOUTHEAST

 

Wake up! The same old group rides are still the same old group rides. If nothing changes, nothing changes. Make a change! If you wanna get faster, then make some changes! Don't know what changes you need to make? Call me...I do know! 

Improve your Climbing!

Just wanted to talk a little bit about how to improve your climbing. The common problem I see, especially here in birmingham (where the hills are short and steep) is that everyone works on anaerobic efforts. That means going really hard for short periods of time. And if the hill is a little too long, they will pop and assume that they are bad climbers. All this means is that your anaerobic capacity can't get you all the way up the hill. Climbing is supposed to be aerobic (under threshold). This is why most climbers cant sprint, and most sprinters cant climb. It is not all about strength to weight ratio (although it plays a big role). This is why most sprinters in the Tour can't make it throught the mountains. Big or small, The guys in the Tour that can climb, can also time trial (lance, contador, Indurance, Ulrich). Sustained efforts under threshold is the key. First of all you have to find your threshold. Then you have to structure your workouts to raise it your threshold. Once you have realized this, you will begin to climb better, time trial better, recover faster, and save tons of anaerobic energy throughout the rides or races, so when the time comes, you can unleash that mean sprint of yours! Hope this helps. Please leave comments or questions. 

2 comments | Add a New Comment
1. Chad | February 04, 2011 at 08:35 PM EST

When you say threshold, do you mean \"ftp\" or \"1 hour power\"?

2. Pat | April 06, 2011 at 09:01 AM EDT

one hour power

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