tag:blogger.com,1999:blog-17275710725690869222011-09-16T07:25:38.787-06:00Home of some rants and info on training and racing by samsam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.comBlogger361100tag:blogger.com,1999:blog-1727571072569086922.post-21555267502151021262011-03-02T09:23:00.000-07:002011-03-02T09:25:58.296-07:00

So yesterday I headed outside for my first interval session outside for 2011. After the brutal race last weekend it was obvious I need to get some hard A.C. efforts in so I could force a bit of adaption and get my legs/lungs/heart/and HEAD….. ready for the next race. Racing with a power-meter makes it super easy to tweak training so it mimics the demands of racing. I have a local hill near

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com0tag:blogger.com,1999:blog-1727571072569086922.post-18329085942943534502011-01-31T09:29:00.000-07:002011-01-31T16:13:10.597-07:00

If you are serious about getting a coach. Please read the article below...... Every coach and rider is different. I am not for everyone and everyone is not for me, but everyone will train and race better with the right coach.DECK OF CARDSby: sam kriegA deck of cards is built like the purest of hierarchies, with every card a master to those below it, a lackey to those above it.-Ely

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.comtag:blogger.com,1999:blog-1727571072569086922.post-82054074472501446622011-01-01T10:54:00.000-07:002011-01-31T16:12:36.260-07:00

Old post... but still a good read. Get ready for CX season... it is here.ONE MORE LAP… (written in the middle of cyclocross season)As the CX season unfolds I realize how quickly the cyclocross season comes and goes. Months of hard work and it is almost time to start thinking about racing on the road bike again. With only 4 weeks left in my cyclocross season I must remind myself to race every

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com2tag:blogger.com,1999:blog-1727571072569086922.post-40211511417418530182010-12-13T09:24:00.000-07:002011-01-31T16:13:49.556-07:00

I attribute my success to this - I never gave or took any excuse. Florence Nightingale and JENS VOIGHTThis is a short rant… by Sam KriegThis past weekend was my 4th weekend of racing so far this season. Race after race I constantly overhear the same bull shit excuses from riders. No one wants to take any accountability for sucking. They lay their groundwork before they even turn their pedals 360

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com0tag:blogger.com,1999:blog-1727571072569086922.post-68815631413608174282010-10-07T05:52:00.021-06:002010-10-07T19:55:05.384-06:00

by: sam krieg peaks coaching groupEvolved individuals know without going about, Recognize without looking. Achieve without acting.TAO TE CHINGThere is a 1 in a MILLION chance you are going to have the perfect cross season!I like those odds.... but if you don't block a few PUNCHES you are going to get your fricking HEAD KNOCKED OFF! If you think you can get in the RING and not get hit... you are

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.comtag:blogger.com,1999:blog-1727571072569086922.post-47967478533575924092010-08-01T19:13:00.007-06:002010-10-08T10:21:53.133-06:00

Here are some recent race results. Do any of these make me a great coach? Definitely not a guarantee. I know tons of riders that would make awful coaches, and several great coaches that are awful racers. I think I am a pretty good happy medium of fashion and function. I have raced and struggled at several different levels. I remember getting last in my first TIME TRIAL and dropped in my first

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com0tag:blogger.com,1999:blog-1727571072569086922.post-27216504683969178732010-02-01T14:05:00.018-07:002011-06-28T11:53:52.098-06:00

Here is my BIO:Sam Krieg (Idaho) Sam started as a Training Peaks athlete seven years ago and has come full circle by becoming one of our coaches. Sam is a Cat 1 Road Racer and a Cat 1 Cross racer. As a client of Hunter’s for over the past decade, Sam learned about training with power from one of the top coaches in the sport. Working with Hunter put Sam on the fast track for being an adept

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com1tag:blogger.com,1999:blog-1727571072569086922.post-37042459505120512812009-10-07T17:01:00.010-06:002011-06-28T11:59:52.540-06:00

I can help you make the choice. I have had every POWER device known to man.I have broken just about everyone of them. After 8 years I have some pretty legit opinions. I am an SRM and POWER Tap Dealer. Which is better...? It really depends... if money isn't a problem... SRM no doubt...If you need an SRM or POWERTAP give me a call or email. You can come to POCATELLO, ID. For a full training camp

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com1tag:blogger.com,1999:blog-1727571072569086922.post-62161322967086897632008-04-30T10:47:00.001-06:002008-04-30T10:47:40.740-06:00

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com1tag:blogger.com,1999:blog-1727571072569086922.post-11554291381072770662008-04-23T20:49:00.002-06:002008-04-23T20:55:25.375-06:00

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com1tag:blogger.com,1999:blog-1727571072569086922.post-83782895773270010882008-01-30T12:01:00.001-07:002008-04-23T14:37:38.532-06:00

Well the CX season came to an END. BUMMER. All this fitness and no where to go.MY FTP was higher than ever before for cross. My 20 minute power was a stellar 5.5 watt to kilo and I was riding near 6.5 for 5 minutes. I had developed a powerful motor....But as we all know......CROSS is just as much about SKILL as it is about power.Nationals......went OK, but I had no answer for the snow and ICE.

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com0tag:blogger.com,1999:blog-1727571072569086922.post-33929856271693176532007-12-05T17:24:00.002-07:002008-04-23T14:43:14.446-06:00

Jingle Cross UCI...All of the eggs in one basket...Well any doubts I have had during the suffering this season went away at Jingle Cross. I had stellar legs. I was able to track down some valuable UCI pts(14) and put together 2 great rides. 6th and 7th........ 2 KILLER days for me.. All the hard work paid off. This is the best I will ride all season. The courses were perfect for me. Lots of

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com0tag:blogger.com,1999:blog-1727571072569086922.post-67548798325134287232007-11-17T16:33:00.001-07:002007-11-17T16:33:56.228-07:00

COMING IN A FEW HOURS

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com0tag:blogger.com,1999:blog-1727571072569086922.post-60569702735793227732007-11-12T16:13:00.000-07:002007-11-12T16:26:36.499-07:00

Yep that is it5 weeks left.Training is going well. This past weekend I raced in Salt Lake and had an epic race. I hate making excuses .......but here is mine. I rolled my tubular on the first lap. Rolled it back on with some mad skills and managed to LIMP 1/2 a lap to the pit. Now here is where it gets a bit funny. I grabbed my pit bike..... jumped on and rode about 30 meters. My feet wouldn't

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com1tag:blogger.com,1999:blog-1727571072569086922.post-49300575078005136642007-11-05T07:42:00.000-07:002007-11-05T07:57:19.691-07:00

Ok Week 5 was a bit hard. I hope anyone that is following the plan would agree. Legs are burning a bit. I did get in a fun Mtn Bike ride sunday with tons of MUD. I did the work but felt a bit slow all week. I didn't race this weekend so I did get in a solid 20 minute effort. Watts were good/great but I could tell I was tired. Week 6 here we come. I still feel on track and am riding strong

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com3tag:blogger.com,1999:blog-1727571072569086922.post-78541702191993288322007-11-01T14:23:00.000-06:002007-11-01T14:29:49.832-06:00

Ok Week 5 has been hard so far. I think the travel and gettting a bit ill didn't help. I survived the 4x15 minute and then the Micro Burst 4x10 min. Watts are a bit down. I did hit a solid Blowout so I know all is not lost. The rest week threw me for a loop. It is hard to take a break from the work and then go back to it. This next 3 weeks are super important so I need to get the work in.

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com1tag:blogger.com,1999:blog-1727571072569086922.post-72787156441589905092007-10-30T10:30:00.000-06:002007-10-30T10:51:01.035-06:00

OK it was party time. With no UCI pts. I took a back row start on Saturday. #77 out of 95 or so. I think I was almost the last guy through the first corner. It was SLICK as snot on the course. I felt good on the course but the first 2 laps were NUTZ. I went over the bars at least 3 times. I would come around a corner to see 3-4 guys on the ground and just plow into them. It was a junk show. I

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com4tag:blogger.com,1999:blog-1727571072569086922.post-68493110169035072262007-10-22T13:52:00.000-06:002007-10-22T13:58:14.813-06:00

Well I had high hope of an epic CX battle this weekend but a nice head cold Kicked my butt and snow came by the inches. The mix of the shotty weather(perfect for CX) but not when your sick. And just feeling like Crud messed with the racing plans. I was able to recover and do the 20 minute, 15 minute, 10 minute and 5 minute on SUNDAY on the trainer. Felt solid but tired for sure. I did have a

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com0tag:blogger.com,1999:blog-1727571072569086922.post-23436023527528162932007-10-18T15:26:00.000-06:002007-10-22T13:52:16.351-06:00

After a rest Monday and Tuesday I was back on Wednesday. The 2 days felt like 2 weeks. I was twitching and nervous to do hard work again. I felt like I lost a bit of the rhythm. I called a friend to do the Micro Bursts with me. 4 x10 min... Ouch... But they felt good in away. They were hard but I felt I had more gas after they were done. I did 30 more minutes of tempo on the CX bike. I also had a

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com4tag:blogger.com,1999:blog-1727571072569086922.post-79150195876989003172007-10-15T13:55:00.000-06:002007-10-15T14:08:43.768-06:00

Ok the week was hard. 2 races over the weekend were LOOMING. Vo2 on Wednesday and 3x20's Thursday and try to race Saturday & Sunday. Well I had stellar legs even though I thought I would be BLOWN. The first few LAPS of the race...HURT..burned..but after 15 minutes I found I recovered from the MEGA dig on the first lap and I was just cruising. I could just turn the gear. I was faster the last

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com0tag:blogger.com,1999:blog-1727571072569086922.post-67457947581752056542007-10-11T14:19:00.000-06:002007-10-11T14:39:40.710-06:00

I have been in school(CX) now for almost 8 weeks. I have repeated 8 weeks or so of the plan and I am currently putting out watts that I have never had during CX season. My legs are tired...But I continue to have great numbers. I suffer through most of the workouts and want to quit but I made a promise to myself to get all the work done. Today was 3x20's After the 8x5's yesterday on the CX bike

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com0tag:blogger.com,1999:blog-1727571072569086922.post-92037080702380230932007-10-07T21:09:00.000-06:002007-10-07T21:40:38.005-06:00

SNOW!!!4+inchesToday went well for wanting to take the day offSunday2x25 on the trainer. 75 Minutes of CX Practice.. and a Solid 30+ minute RUN with 10 hard Hills.My peak 25 minute was 5 watt to kilo and didn't feel epic. So after a hard week and this my 3rd day on I thought I wouldn't have any gas. Ctl is 88 so after this week it will crack 90- for sure. Just the slight increase in load and I

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com0tag:blogger.com,1999:blog-1727571072569086922.post-69678996851292241812007-10-03T13:21:00.000-06:002007-10-07T09:55:33.682-06:00

Like all things......... life happens. OK here is the plan. Re-Start the plan Week 1-12( Nats). I completed Week (1-3) did VEGAS CX during my rest week and now Back at it from the start. I need the VOLUME of week 1-3 during the Month of October to get my CTL over 90 and hopefully to 100. I completed 3 weeks straight before I started the Plan so I had almost 6 weeks ON before Vegas. For

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com2tag:blogger.com,1999:blog-1727571072569086922.post-14212731742623033182007-10-01T13:37:00.000-06:002007-10-01T13:50:47.197-06:00

Week off for interbikedidn't feel like rest. NO sleep!! Hunter and I played craps till 4am. Probably stood for 12-14 hours most days. Craps, Work, Craps. I think I left with 1k in my pocket. I did get to gamble for 2hours before the CX race and 6 hours AFTER. I won about $600 that night so I took home more than Trebon and I was 3-4 minute back. After the EPIC drive home I got in 3x20's on the

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com0tag:blogger.com,1999:blog-1727571072569086922.post-68900226708836180112007-09-30T15:14:00.000-06:002007-10-01T13:52:16.466-06:00

Interbike was great..Cross Vegas was probably the most stacked field in US history. With Page, Trebon, Kabush, Heule, Powers, Frattini, Johnson, Craig, McCormack, Wells x2, and about everyone else that rocks. THE TOP 15 heck the TOP 30 was full of the Super stars of American cross........... 4 rows back I started 32nd. RESULTS CAN BE FOUND HEREhttp://www.cyclocrossworld.com/Results4Event.cfm?

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com0tag:blogger.com,1999:blog-1727571072569086922.post-52525707452509127982007-09-23T21:35:00.000-06:002007-10-07T10:00:05.599-06:00

Vegas or BustOk the week was hard. I did 2 by Mock race efforts saturday and the legs were pretty good. 15 watts higher this week than last. I had run almost every day this week. The legs felt dead on the run-up. Sunday I backed it down a bit with vegas in 3 days. I did 15 minute of tempo into 2x8 min of threshold and 3 by 3 minutes of threshold with 30sec hard after each. I did 2 hours including

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com0tag:blogger.com,1999:blog-1727571072569086922.post-40164800782112260102007-09-19T22:35:00.000-06:002007-09-20T18:19:56.667-06:00

Ok, I have Vegas CX next WED!! The week started pretty lame with LIFE happening and JUST getting runs in MON/Tuesday. I ran hard Tuesday and just couldn't get to the bike. WED I did 8 by 5'sOk the blow out was sick 397! ON the trainer! ( will check SRM tomorrow)I was going hard but backed it off a bit knowing i had 7 more to GO. I did the others over 350 so that was pretty rad for me. I did 4

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com2tag:blogger.com,1999:blog-1727571072569086922.post-34781316466816878272007-09-16T16:33:00.000-06:002007-09-19T22:30:42.228-06:00

Ok week one is over. I will be repeating it with some tweaks after Vegas CX. Ok the body adapts. I pretty much drug through the week. saturday I did 2x23 minute mock race efforts and 5 by 2 minute. Hard ride but watts were LOW............But by Sunday I felt strong again. I opted for a trainer workout because time was short. I did a 30+ minute run and 2 hours on the trainer. Got in some great

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com3tag:blogger.com,1999:blog-1727571072569086922.post-23795057333415609622007-09-13T16:19:00.000-06:002007-09-13T16:21:08.275-06:00

This is why you train..Even the Pro's stumble in CXhttp://

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com0tag:blogger.com,1999:blog-1727571072569086922.post-88049587897204147902007-09-13T13:08:00.001-06:002007-09-13T13:39:08.536-06:00

This is why I think I needed a solid training plan:I really want to get a bit faster this year. I would love to race as well in CX as I feel on the road.So I started to wonder if this would be to much load to have a good/GREAT CX season. All of us seem to worry to much about over training or blowing up. For the past 3 CX seasons I have trained less and raced more. I found that I could only

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com2tag:blogger.com,1999:blog-1727571072569086922.post-17477992909145157112007-09-10T21:22:00.001-06:002007-09-14T13:29:55.307-06:00

No joke.. You better have some goals or I don't think you will/can do the work. This is not for those who want to rest during the FallOK I STARTED THE Advanced Plan today. I have 3 weeks of CX workouts in so far(CTL of 84 and an ATL of 110) so I am ready to roll into this. My first big Race is VEGAS CX uci 2 www.crossvegas.com/ in 2 weeks. The goal is repeat the first 2 weeks so I can roll with

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com5tag:blogger.com,1999:blog-1727571072569086922.post-54163719635229224362007-09-10T10:28:00.000-06:002007-09-11T09:11:39.475-06:00

After several seasons of racing cycloCX (CX), I have come to view CX not just as a way to spend the fall having fun, but more as a racing season of its own that involves key races and specific training. For the first few seasons I pretty much trained like a burned out road biker and didn’t take my CX results very seriously. It didn’t take long before CX took on a life of its own and now is my

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com0tag:blogger.com,1999:blog-1727571072569086922.post-90580032769436719712007-09-10T10:10:00.000-06:002007-09-10T10:44:59.274-06:00

Cyclocross“the only time I have taken money out of a man’s front zipper in his pants in front of several hundred cheering people including my family”sam..........describing the mad house scene at the top of the infamous 50 METER run-up at Jinglecross rock in Iowa City, IA.I have found that most of the things in life I absolutely love, a large portion of the world doesn’t even know they exist. I

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com0tag:blogger.com,1999:blog-1727571072569086922.post-30117023015404571662007-09-01T14:34:00.001-06:002008-04-23T08:31:26.126-06:00

I love CX !! I put on a local series trying to spread the word. I just got done helping the "MAN" Hunter Allen put together a power based training plan. I think it will help CX racers stay on track through the fall. It is easy to get lost. I wish I was better at CX, but I just love it anyway. JUST....like a few old girlfriends that I loved, and they just didn't seem to love me..... Well I am not

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com0tag:blogger.com,1999:blog-1727571072569086922.post-88607143538151815942007-08-22T14:37:00.000-06:002007-09-10T14:39:45.890-06:00

AUGUST CROSS??????BACK TO SCHOOL (CX SCHOOL)OK I am not a student....But if I was.... I would have on some new Shoes, and a "Rad"Trapper Keeper, and would be headed off to class with my IPOD blaring and my cell phone attached to my ear. I live on campus and my wife is a Professor...BUT my first class this year was a RUDE WELCOME back into CX season. I went to HEBER, UTAH to "WORLDS COLLIDE" the

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com0tag:blogger.com,1999:blog-1727571072569086922.post-32143731212498324502007-08-12T14:43:00.001-06:002007-09-10T14:55:02.443-06:00

www.

sam krieghttp://www.blogger.com/profile/07376778309842455061noreply@blogger.com0