Coach Pat

Coach Pat Track Cycling Coach Extraordinaire "Track Cycling Coach Extraordinaire"

Lawrence, KS

HISTORY -- Here's a little article that I wrote for localcycling.com about track cycling and bicycle tracks/velodromes i...
04/07/2022

HISTORY -- Here's a little article that I wrote for localcycling.com about track cycling and bicycle tracks/velodromes in the Kansas City Metro/Lawrence, KS area over the years. Sort of a "Then and Now" piece. https://localcycling.com/velodromes-history-lesson/

CONCUSSIONS -- Crashing and hitting one's (helmeted) head is a sucky possibility in track cycling. Recent research (St...
10/08/2020

CONCUSSIONS -- Crashing and hitting one's (helmeted) head is a sucky possibility in track cycling. Recent research (Strength Cond J, 42(4): 125-131, 2020) has indicated that female athletes (as a whole) are more susceptible to, have a wider number of possible symptoms from, and take longer to recover from concussions than their male counterparts. Fortunately for all, the understanding of traumatic brain injuries, including concussions, has skyrocketed in recent years. Likewise, improvements in base-line, diagnostic, and recovery testing make the safe return-to-sport process less willy-nilly. A couple of good resources on concussions in cycling and safe return-to-racing guidelines may be found at medicineofcycling.com/guidelines/ and http://s3.amazonaws.com/USACWeb/forms/coaches/ConcussionsInCyclistsForTeamManagersAndCoaches.pdf. And yes, Coach Pat has successfully completed the Center for Disease Control's Heads Up Concussion Training for Youth Sports Coaches, as well as many continuing education courses for his Physical Therapist License and USA Cycling Coaching License.

MUSCLE CRAMPS -- Since the beginning of time, Exercise-Associated Muscle Cramps (EAMC) were thought to be a result of de...
09/09/2017

MUSCLE CRAMPS -- Since the beginning of time, Exercise-Associated Muscle Cramps (EAMC) were thought to be a result of dehydration and/or electrolyte loss, and therefore, drinking water, sports drinks, and/or pickle juice (an old southern remedy); or eating a banana was the way to treat them. However, modern scientific research (Muscle Nerve. 54: 177-185, 2016; Sports Med Open. 1(1), 24: 2015; Strength Cond J. 36(5): 44-52, 2014; etc.) indicates otherwise. EAMC are now thought to be the result of neuro-muscular fatigue, plain and simple. Let Coach Pat use his Cycling Coach, CSCS, and Physical Therapist credentials to help you prevent and treat Exercise-Associated Muscle Cramps.

RECOVERY -- Cold Water Immersion (CWI), or the "Ice Bath," has become a popular method among elite athletes to aid in re...
05/14/2017

RECOVERY -- Cold Water Immersion (CWI), or the "Ice Bath," has become a popular method among elite athletes to aid in recuperating after intense training and/or competition. However, there is no scientific research (J Strength Cond Res, 31(5): 1443-1460, 2017) to back up the claim that CWI helps reduce delayed onset muscle soreness (DOMS), So, sit in a tub of ice water if you like (hey, whatever floats your boat), just don't expect it to make you a faster track cyclist. Let Coach Pat use his Cycling Coach and CSCS credentials, as well as his MS Degree in Physics and experience as a Research Scientist at NASA, to help you w**d out "fact" from "gym lore."

GEARING -- Trackies can spend all day debating about gearing -- optimal gear-inch, chainring size, rear sprocket size. ...
04/29/2017

GEARING -- Trackies can spend all day debating about gearing -- optimal gear-inch, chainring size, rear sprocket size. Factors such as event, track (size/banking/surface), air density (temperature/water v***r content/altitude), and training phase all play a part. Since you only get one chance to get it right, let Coach Pat use his Cycling Coach credential and his MS Degree in Physics to determine/calculate the best gearing for you. Ask him why "Big/Big is Better."

NUTRITION -- Pizza & Beer, the "Breakfast of Champions." While pizza and beer may provide Coach Pat with all of the ene...
04/08/2017

NUTRITION -- Pizza & Beer, the "Breakfast of Champions." While pizza and beer may provide Coach Pat with all of the energy and nutrients he needs to train and complete at the state and national level, they may not be the optimal choice for you. Let Coach Pat use his Cycling Coach and CSCS credentials to determine what, when, and how much you should eat and drink to maximize your track cycling performance. Are sports drinks better than just plain water? Do you need supplements to perform at your maximum? Coach Pat knows.

INTERVALS -- High Intensity Interval Training (HIIT) is an essential part of your track cycling training program. Inter...
04/01/2017

INTERVALS -- High Intensity Interval Training (HIIT) is an essential part of your track cycling training program. Intervals of various lengths (15 seconds up to 20 minutes) develop/improve the different energy pathways (creatine-phosphate and fast & slow glycolysis) used during track cycling racing. Let Coach Pat use his Cycling Coach and CSCS credentials to design a personal HIIT program for you.

ENDURANCE -- While track cycling events are relatively short (30 seconds to 20 minutes), you will likely be spending all...
04/01/2017

ENDURANCE -- While track cycling events are relatively short (30 seconds to 20 minutes), you will likely be spending all day on and off the track during a given "race day," so like roadies, you will greatly benefit from endurance training. Weekly Long Steady Distance (L*D) rides should be part of your track cycling training program. Coach Pat recommends that these endurance rides be performed on your road bike on quiet county roads (maybe even with (ick) roadies?). This is your chance to get "back to nature."

WEIGHTS? -- You bet cha! Weight training can greatly improve your track cycling by increasing the muscular strength/en...
04/01/2017

WEIGHTS? -- You bet cha! Weight training can greatly improve your track cycling by increasing the muscular strength/endurance of your "pedaling muscles" as well as correcting the muscular imbalances caused by the "cycling position." Coach Pat sez, "A well balance body is a happy (and fast) body." Let Coach Pat use his PT and CSCS credentials, as well as his 45+ years of gym experience, to design a personal sport-specific weight training and "prehab" program for you.

RECOVERY -- stretching and soft tissue work (use of massage sticks, foam rolls, and the common tennis ball) can really a...
04/01/2017

RECOVERY -- stretching and soft tissue work (use of massage sticks, foam rolls, and the common tennis ball) can really aid in recovering from intense training/racing. Let Coach Pat use his PT and CSCS credentials to design a personal recovery program to maximize your track cycling performance.

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Lawrence, KS

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