Today needed to be an easy day and recover from yesterday’s long time-trial workout. It was intense and I was still a little tight. However, it’s important to stay on the routine and get on the trainer to at least keep my legs moving in the right direction (spinning).
The workout:
5 minute warm-up
30 minutes at 160 (average) with some 1 minute pickups. First half in small ring, second half in big ring
5 minute cool-down
Total workout time: 40 minutes
The days workout was awesome. Still somewhat tired, sore and tight from the previous day’s ride, I was pretty unmotivated. I turned on the DVR and came across the final time trial of the Tour de Suisse.
The workout:
5 minute warm-up (big ring)
60 minute hard at 170-175 bpm
10 minute cool-down
Total: 1:15:00
I missed out on this weekend’s riding so I decided to workout on a rest day but plan to continue my rides for the rest for the week with Friday being the rest day. Monday’s workout consisted of:
5 minutes warm-up
30 minutes at 165-170 bmp
5 minutes cool down
Total workout time: 40 minutes.
I did this entire workout in the big-ring as well as increased the resistance from “L” to “2.0″.
Day 3: More Intervals
Today’s workout was shorter but just as intense as Day 1’s workout. After a 5 minute warm up I did one minute intervals at slightly higher than race pace. Here’s the workout layout:
(0:00 – 5:00) Warm-up spinning
(5:00) Hard
(6:00) Recover
(7:00) Hard
(8:00) Recover
(9:00) Hard
(10:00) Recover
(11:00) Hard
(12:00) Recover
(13:00) Hard
(14:00) Recover
(15:00) Hard
(16:00) Recover
(17:00) Hard
(18:00) Recover
(19:00) Hard
(20:00) Recover
(21:00) Hard
(22:00) Recover
(23:00) Hard
(24:00) Recover
(25:00) Hard
(26:00) Recover
(27:00) Hard
(28:00) Recover
(29:00) Hard
(30:00) Recover
(31:00) Hard
(32:00) Recover
(33:00) Hard
(34:00-40:00) Cool-Down Spinning
Total Workout: 40- minutes
Total Interval Time: 15 minutes
Day 2: Interval Workout
Research has said that when you do interval workouts you help burn fat faster and you help improve your anaerobic threshold.
10 minute warm-up in big ring
(10:00) 2:30 race pace (not going over 170 bpm and staying in aero position)
(12:30)2:30 recovery
(15:00)2:30 race pace (not going over 170 bpm and staying in aero position)
(17:30)2:30 recovery
(20:00)2:30 race pace (not going over 170 bpm and staying in aero position)
(22:30)2:30 recovery
(25:00)2:30 race pace (not going over 170 bpm and staying in aero position)
(27:30)2:30 recovery
(30:00)2:30 race pace (not going over 170 bpm and staying in standing position)
(32:30)2:30 recovery
(35:00)2:30 race pace (not going over 170 bpm and staying in aero position)
(37:30)2:30 recovery
(40:00)2:30 race pace (not going over 170 bpm and staying in standing position)
(42:30)2:30 recovery
(45:00)2:30 race pace (not going over 170 bpm and staying in aero position)
(47:30)2:30 recovery
(50:00)2:30 race pace (not going over 185 bpm and staying in standing position)
(52:30)2:30 recovery
(55:00)2:30 race pace (not going over 170 bpm and staying in aero position)
(57:30)2:30 recovery
(1:00:00)2:30 race pace (not going over 185 bpm and staying in standing position)
(1:02:30)2:30 recovery
(1:05:00)2:30 race pace (not going over 170 bpm and staying in aero position)
(1:07:30)12:30 min spinning Cool-down
(1:20:00) Done
Total workout time: 1:20:00
Total Interval time: 30-min
This article will help you have a better understanding of the different types of sponsorships out there as well as how to get them. The most important thing to remember while working with a sponsor is to always be positive as possible about the product you are representing. Ideally you want to be able to believe in every product you have but there will be sometimes when you may question a product. To the public you need to represent the products your are working with. However, you also need to be honest with your sponsor to make sure that their product is of value (to be done behind closed doors out of the public image).
Now that that is out of the way, let’s carry on with the types of sponsorships that are available out there.
- Partial Sponsorship: These are sponsorships that will allow for discounted prices on items that you need. These will also be the type of sponsorships that have little or no recognition for advertising space on your car or racing suit.
- Half Sponsorship: These are nice to have because this is where you get product for free. However, you may be in an agreement where at the end of a season you return the product so the sponsor can analyze the product for future development and evolving the product. This isn’t always the case. The purpose here is mostly for the advertising at events that you participate in.
- Full Sponsorship: This is where you get product for free and you get additional benefits such as being paid, getting funds to get into events and getting help with any other event costs like shipping. These sponsors will have the loudest form of advertising and take up the most space on a car or racing suit. Full Sponsorships will also most likely entail a contract of some sort and may require a lawyer on your part to look over all the details.
Now on to how to obtain a sponsorship. Unless you are talented enough to where companies are contacting you to represent their product, you are more than likely going to have to do some footwork yourself. The key important piece here is that you will have to sell your talents. You will need to think about this process in reverse to make this work for you and for them. The final answer and the first thing to think about is, “How is this going to benefit you [the sponsor] and why you should consider me to represent your product?” You will need to come up with a list of things that you will be doing in the benefit of the sponsor. Consider this partial list when looking at sponsors:
- list of events you’ll be attending
- list of past performances relative to the area sponsorship interests
- How the sponsor will be represented/advertised
- Give updates on recent events and prepare a full season review in a professional portfolio as a gift
- List the ways you plan to promote the product(s) outside events
The list can go on but these are some of the more important and common things. Work with your sponsor to come up with a plan and ideas on how to make it worth their time and effort for your sponsorship. Remember that you will need to do a majority of the footwork though because they are also trying to run a business and would rather not waste the time and energy on something that they will have some initial costs. Also be loyal to your sponsor. There is nothing worse for your reputation than taking another competitive sponsor after having spent so much time with your current sponsor.
Communication is key with any relationship and in the end will be beneficial to the overall objective. I hope that this will help you with the start of some ideas on how to get sponsorships and help you establish a relationship that could last for many, many seasons.
On July 31st, Bernie is set to ride in the Tour de Cure in an effort to fight and find a cure for Diabetes. Although out of shape, there is a massive push to get back into riding condition for the short 50-mile benefit ride. Please visit his American Diabetes Association Personal Page for updates on his progress. There will be posting here as well on the workouts.
Over the last several years, countless people have contacted me for advice on how to modify their car. They tell me what they want to do their car but somewhere along the way, there is a place where I stop them and tell them to re-think about what they are trying to do.
Remember that everything is relative to the owner, you. What your friend’s interest or better yet, what your local car shop’s interests are not the same as yours. Don’t get caught up on what products people are selling as the best and you “need this part”. Although friends and shops are a great place to gather information and they are useful. Do your homework and remember that you want to build a car to your liking.
There is a great modifying/tuning cliche out there that goes something like this: “High Performance, Low Price, Very Reliable… pick any two.” This is important in remembering your overall objective and for setting realistic budgets for your project. Also be aware that forums usually have group-buys. Meaning that the more people that commit to buying the product the cheaper the price. Take advantage of great sales and don’t be afraid to use auctioning sites, just be aware of the drawbacks too and calculate if they are too risky for you.
Before participating in the modification of your car, I recommend that you join a car club of some sort in the area of your interest (see below for the categories). This will help you decide on the types of parts that will work for you and the parts that could get you disqualified if done incorrectly.
The following is an ever evolving list of things to consider when modifying your car. More often than not, I hear from people that they bought a part for their car only to find out that later that part is not compatible with other parts they are wanting to have in future installs. I hope that this will be an easy guideline of what to think about when modifying your car and the processes involved.
1. What to do?
When all is said and done what do you ultimately want to do with the car. Whatever you decide to do though, it is essential that you pay attention to laws in your area and if you’re planning to race the car be sure to get the rule book(s) so you know what you can and can not modify. For a general idea this is how I break it down:
- Street: Car setup is made for driving as a daily driver. You want more power, better handling and better looking car. The key thing to remember is that this car has to be drivable on the street and needs to be reliable. So you do not want a suspension setup that is too harsh for speed bumps or pot holes and you’ll need a little body roll for rain or snow setups. Common first upgrades to this are wheels, tires, rear sway-bars (most common in All-Wheel-Drive cars) and air intake.
.
You’ll notice that I didn’t say exhaust system. The reason is because you will need to decide if you want to put a turbo or supercharger in the car, then you should be looking at a different type of exhaust system. Again, the key here is to not spend money in the same place twice. So don’t buy a 2.5″ cat-back system only to find out that you’ll need to replace it later with another one that will be compatible with the mods you’re making (example: 3″ Turbo-Back exhaust). The only exception to this is if you find sponsorships. Then, that’s a different ball game. I will cover that in an upcoming article on how to get sponsorships and the different types to look for.
.
- Car Shows: If you plan to build a Show Car, then also be aware that you will have to consider not only the parts you want to put on the car but also the custom and fabrication work involved. Find out what the trends are and what they soon will be. Yesterday’s car mods won’t get you a win, you will have to plan to push the envelope to generate wins. Before entering a show though, first go to a show and find out the categories you’ll want to compete in. Sometimes you can compete in more than one category at the same time in the same show. Do your research on how you can prepare for a show.
.
- Drag Racing: First find the category of drag racing you’ll want to compete in. Look at the rules carefully and build your car from there. Generally speaking you’ll want to look at lots of horsepower, making the car light weight and suspension become less important (I’m not saying that it’s not important though!). Eventually the will become less and less street-able.
.
- Auto-Cross and/or Rally-Cross and/or Hill Climbing: Generally speaking, power is fun but not as essential as suspension and weight savings. Time and time again, I’ve seen less horsepower cars beat the pants of high horsepower cars. The key is the setup and adapting to the environment (weather, track conditions, course layout, etc.).
.
- Drifting: A good power to weight ratio is recommended and stiff suspension make for ideal setup. However, learning your car into a drift will take practice. Ideally, you won’t want to have a turbo system with a lot of lag and a small power range.
.
- Track Car: Most people drive their cars to the track but some people have to trailer their car to the track because there are emission issues that prevent them from driving on the street. Track days are usually put on by car clubs, so be sure to find out what is acceptable by them and be sure to find an instructor that has an idea of what your car can and can not do.
.
- Full Racing Setup: If you ever plan to compete in full race setups such as Rally, Grand Touring, Endurance racing then be sure to look into those groups and find out from other racers on what worked for them and then apply that knowledge to your car. In most cases the will be a very expense project and you’ll already have some good contacts in the industry. If you haven’t got much input from other driver, manufacturers or team, then I recommend that you see if you can help service at an event. Doing so could save you a lot of time and effort.
In upcoming articles I can go a little deeper into a subject depending on your requests. Feel free to post your questions here and I’ll do my best to answer them for you. I also plan to do a write-up on sponsorships and how you can get them and maintain them.
It was announced today on Formula1.com that there is a new agreement with the powers at Formula 1 that the US Grand Prix will be hosted by Austin, Texas from 2012 to 2021. Go to Formula1.com for the entire story.
With practice sessions one and two now over, it’s clear that any of the Mercedes engines have a strong possibility of winning this years Malaysian GP. Hamilton set the fastest lap for both sessions while Rosberg continues to outshine the seven-time world champion, Michael Schumacher. Vettel seemed to have struggled in the first session but set the second fastest lap for the second session. Ferrari have settled in well even though they are not running the air-staller feature like most of the other teams. In any case this should be a good round and depending on the rain, it could be exciting. I have a feeling though that since this race is not as technical and baring the rain, this could be an uneventful race. I hope I’m wrong.