Alicia Bulmer- Subaru 1/2 Iron – 2nd in women’s age group!

Jen Dosil- 12 Hours of Cumberland- Placed 5th in the coed team of 4!

Jen Erlendson- 12 Hours of Cumberland- Placed 2nd!

Ashley Holden- Ride to conquer cancer Vancouver to Seattle!

Erin Glazier- Ride to conquer cancer Vancouver to Seattle!

Mike Grant- 60 Mile Bike Fondo!

Ben Lapshinoff- Horseshoe Valley Centurion!

Amy Lovin- Placed 1st for women at the 60 mile bike fondo!

Christyna Mitchell- 12 Hours of Cumberland- Placed 2nd!

Gillian Moody- Subaru 1/2 Iron 3rd pro female. Best time by over 10 min!

Matt Paone- Subarau Olympic Distance- 5th in mens age group

Andrew Russell-  1/2 Iron Victoria, BC -2nd overall mens pro!

Vanessa Service- 12 Hours of Cumberland- Placed 4th in the women’s team of 2!

Sylvia Storry- 12 Hours of Cumberland- Placed 4th in the women’s team of 2!

Tony Zarsadias- Subaru Sprint Distance- 5th in mens age group

• Monthly programming and coaching with Mical Dyck
• Customized group program to get you ready for the fall cyclocross season- designed and delivered by Mical
• Training Peaks account for smooth and efficient program delivery
• Access to Mical via online Facebook group (coach content will also be delivered via email for those without Facebook)- here you will be able to ask Mical anything you want about training, racing, strategy, nutrition etc.
• B78 swag kit
• Once monthly IN PERSON group training session with Mical where you will learn invaluable skills and technique associated with cyclocross

Here is what you get:

1. B78 kit that includes:

Muscle coordination is a key determinant of both maximum power output and efficiency in cycling (2, 9). In other words the way the muscles work together is more important for power and efficiency than any one muscle. Energy costs can increase 21 times above resting levels in trained cyclists (1) with the majority from the working leg muscles. Fortunately numerous muscles cross each joint, which allows for different muscle coordination strategies. For example, elite cyclists activate their muscles for shorter durations than recreational cyclists during each pedal (3) resulting in reduced metabolic costs. This is because a muscle that is actively contracting longer requires more energy and in recreational cyclists this results in muscles on opposite sides of a joint working against each other.

Cadence and power output play important roles in muscle coordination (6). For example, the gastrocnemius (calf muscle) is relatively well utilized at low power outputs, while the  primary power producing muscles such as the quadriceps (4) are relatively inactive at low power outputs, but increase substantially with increased demands (5). For example, elite road cyclists chose cadences around 90-100 rpm for long distance road races, the record for the longest distance covered in one hour on a bike has traditionally been set at approximately 105 rpm (8) and maximum power output is thought to occur at approximately 120 rpm (7).

This gives more support to the idea that specificity is a key component to proper training since cadence and power output selection determines the muscle coordination used, which has a significant impact on power production and efficiency. Therefore cycling easy mile after mile will train your body to use a muscle coordination strategy optimized for easy cycling. Training in the big, harder gears used in time-trials and triathlons will enable the use of muscle coordination strategies optimized for racing allowing for increased efficiency on race day.

1.         Astrand PO, Rodahl K. Textbook of Work Physiology: Physiological Bases of Exercise. 3rd edition. New York: McGraw-Hill, Inc; 1986.

2.         Blake OM, Champoux Y, Wakeling JM. Muscle Coordination Patterns for Efficient Cycling. Med Sci Sports Exerc 2012;44(5):926-938.[cited 2012 Oct 23 ]

3.         Chapman AR, Vicenzino B, Blanch P, Hodges PW. Patterns of leg muscle recruitment vary between novice and highly trained cyclists. J Electromyogr Kinesiol 2008;18(3):359-371.

4.         Ericson MO. On the biomechanics of cycling. A study of joint and muscle load during exercise on the bicycle ergometer. Scand J Rehabil Med Suppl1986;16:1-43.

5.         Hug F, Bendahan D, Le Fur Y, Cozzone PJ, Grelot L. Heterogeneity of muscle recruitment pattern during pedaling in professional road cyclists: a magnetic resonance imaging and electromyography study. Eur J Appl Physiol 2004;92(3):334-342.

6.         Hug F, Dorel S. Electromyographic analysis of pedaling: a review. J Electromyogr Kinesiol2009;19(2):182-198.

7.         Sargeant AJ, Hoinville E, Young A. Maximum leg force and power output during short-term dynamic exercise. J. Appl. Physiol. 1981;51(5):1175-1182.[cited 2013 Apr 25 ]

8.         Sargeant AJ. Human power output and muscle fatigue. Int. J. Sports Med. 1994;15(3):116.[cited 2013 Apr 25 ]

9.         Wakeling JM, Blake OM, Chan HK. Muscle coordination is key to the power output and mechanical efficiency of limb movements. J Exp Biol2010;213(3):487-49

July 27th- August 4th, 2013. The goal of this camp will be to familiarize athletes with every aspect of the new Ironman Canada course in beautiful Whistler BC. Workouts will be fully supported and designed by Ironman Canada Champion and B78 head coach Jasper Blake. Jasper will be addressing race and training nutrition, pacing and recovery- three of the most crucial aspects to consider when getting ready for Ironman. Camp participants will leave with an invaluable training experience, racing tips, and awesome advice!

Come for the whole week or any days you can! Daily rates apply and you can select from the set schedule.

E-mail info@b78.is for rates and details!

Mike Janes- Abbotsford Marathon- 3:06
Erin Glazier- Oak Bay 1/2 Marathon-1:33
Alicia Bulmer- Shawnigan Lake Triathlon- 2nd in age group
Derek McMaster- Ottawa Marathon- 2:4728
Gillian Moody- Abbotsford 1/2 Marathon – 1:23- 3rd in womens

YOU ARE ALL AWESOME!!!