10 Questions With... Sue Hefler

by David Kirkpatrick, Features Editor

In addition to a long palmares on the track and road, Australian transplant Susan Hefler coaches many of MABRA's most successful riders. Her new training facility in Herndon opens in November - more info is at www.hpcoaching.com.  

 

10 Questions With... Sue Hefler

(GamJams) 1. There's an old saw that goes "those who can, do, and those who can't do, teach."  You've had plenty of success both as a racer and as a coach.  How much of your coaching content is informed by your experience as a racer versus by what you've learned academically and through experience working as a coach.

(Sue Hefler) I have heard this saying quite often, about coaches. I think perhaps the saying should be “those who can, do it while they can” and “those who can’t do, realize that a new chapter is in the works”.  Timing dictates more than the start of a sprint. 
I think if you were to compare academics vs experience of racing (at a high level) – the experience would weigh in heavily.  But I always fall back on the science and my understanding of the body and cellular metabolism. Understanding how the energy systems work in the body in combination with actually having felt the energy systems at work, as an athlete – is key. The latest step in my development as a coach came to me from the athletes themselves. They taught me how to communicate the experience/knowledge package.  Racing the bike gave me one major ingredient – how to deal with Unknowns. I went into coaching because I reached the point in life where I wanted to teach.  I had lots of knowledge and racing experience, but how to coach isn’t written in a book. It is – but it isn’t.  The experience of working as a coach is what enabled me to reach a point where I can deliver my expertise to the athletes. Coaching is very complex work – because every individual differs not just in physiology, but also what gets an athlete to fire. The actual physiology/training part is the simplest component nowadays with all the technology available (power/ heart rate/ RPE); developing the necessary “trust” factor , being there when things go wrong, and getting an athlete ready to deliver a peak performance is what a coach has to figure out.  A lot of coaching is sports  psychology. One big factor is empathy, having been on both sides of racing, good races and not so good races. And understanding why things went wrong.

(GJ) 2. You've had particular success working with young riders and the NCVC juniors program that you work with has a bumper crop of great riders coming up.  How does working with juniors differ from working with senior and master's riders?

(SH) Great  question. Of course I too have thought a lot about this.  I would say that working with younger riders is a tremendous positive energy exchange because the “stress” load is completely different.  Younger riders don’t have the” balancing act” of senior or masters riders.  Working with the senior riders who have 3 kids and a job, many having their own business – requires an enormous juggling act just to get the training in. My concern with older riders is always the recovery part of the training equation.  The” stress load” beyond the stress of exercise alone is much greater in working with senior riders. This in turn affects the most important ingredient in sport –FOCUS. The juniors have a tremendous recovery system; they are very eager, many want to go the “pro” route, and the energy is so high.  So I would say that the success of the juniors I work with has a lot to do with them being a “junior” and having less on their plate, then a senior. When the juniors go to ride the bike – they are thinking “ride the bike”. When senior riders go to train – there can be any number of thoughts in their mind (job, relationship, a sick child, getting groceries for dinner etc …)  It isn’t that the seniors want to have this full of a schedule – but this is that timing thing I was talking about….

(GJ) 3. Unlike, say, football, where a significant majority of a coaches time is spent teaching the fundamentals of playing the game, cycling coaching tends to center on training the athlete's fitness at the expense of instruction in the playing of the game.  How do you address that?

(SH) This question I love answering – because I face it a lot.

I coach athletes from many different sports.  Triathlons, cycling time trials, marathon – all race against a clock, and as such, training their fitness is a large part of the coaching job. I also coach several cyclists, who belong on many of the local teams.  A large part of cycling success comes from racing as a TEAM.  In fact the success can be as much as 100% - for an individual. Many times I feel like my hands are somewhat tied. I can train someone up to be very fast, but then their individual success is dependent on how the team tactics play out in any given event. Much of a team’s success is dependent on 2 things: 1) an excellent director with real leadership skills and tactical racing expertise and 2) having fit athletes.  Local club racing is a start and this is what I always remind myself. Those that are destined to higher places, usually get there.  Because sooner or later someone will spot talent. Steven Black is such a great example of this. When I first met Steven Black, he was on a 40+ lb bike and rode in wife beater shirts, baggie shorts. He never got out of the 53 x 12 (didn’t know what jr gears were) even on climbs. He was a beast from day 1.  I concentrate on my job > to make the athletes fast and teach them basic strategies, then they are within their teams and I hope for the best.  I do tell frustrated athletes to talk with their legs.

(GJ) 4. As many Australians do, you have a pretty huge track background.  How did track racing become so huge in Australia and how does success on the track transfer onto the road?

(SH) In Australia there are tracks everywhere. Part of this is due to OZ not having much of a winter, part due to OZ being very different from America.  Another fact about OZ is that most all school kids ride their bikes to school. It is more a culture over there. The one sad thing about OZ is that many kids stop riding bikes once they are out of school. I never understood this.  I think track racing would be extremely popular anywhere in the US – if we had more velodromes. I used to ride 2 miles to a track, to train. There was a nicer one about 10 miles away. This is when I was living in Brisbane.  Everyone I trained with in OZ, raced the track. So I just started. I didn’t do much besides the individual pursuit. I should have, it would have helped my sprint I am sure. But I loved the pursuit. It made me an even better lead out person, which was my job in racing. I think roadies should mountain bike as well. It gives a great deal of “awareness”.  As all car drivers should have to pass a bike riding test first…..Most all my pursuit work transferred to the road, in both the time trialing and my always wanting to be in a breakaway. Besides the track teaching anyone how to pedal a bike and understanding something as simple as “gears”, the track teaches everything from timing, to starts, to finishing to bike handling.  My Australian coach is the guy who developed the women’s team pursuit.  It was a great tool and it was FUN. Friday night at the track were some of my best memories – the uniforms were always so  colorful and the track racing is SO exciting – as a racer and as a fan.

(GJ) 5. You're about to open a new facility in Herndon.  Tell us a little about the place, when do you plan to open and what will you offer.

(SH) We plan to open the second week in November. The location is 783 Station Street, Herndon, VA. It is right off the bike path next to Great Harvest in Herndon.

We plan to offer the Computrainer Multirider training system (14 trainers total), VO2 and resting metabolic testing, bike fitting, bodywork/sports massage, and a fun place to hang out. I am looking for the best comfy chairs and coffee maker I can find.  If there is enough space, we will also offer yoga and core conditioning classes. I work with True Athlete Performance – These guys rock! All core and strength work; they have helped my own riding strength so much...  I want to start focusing a lot more on time trial specific training.  I will say that Pete Cannells’ article on indoor training was excellent. I am a BIG indoor training fan. Especially in this area. Cycling requires steady state training – more than 10’ of it at a time. I live in Reston – and until I pedal west 20 miles – I have no steady state training. In the Dulles corridor there are too many stoplights stops in general, so indoor training is KEY. In the years when I was fastest on a bike, I did much of my training inside. Again – I will say “in this area”. If you are out in CO or AZ – you have roads and likely not as high- paced a job….. Many of the athletes I train have very limited time. They need and want QUALITY workouts. Being fast is all about discipline – doing what you need to do vs. what you want to do. This is one of the main reasons I am opening the shop – to provide the indoor training facility. The knowledge of understanding what athletes require and being able to provide it, on all levels, is what Pierre Pelletier and I are on a mission  to provide, with the training center.

(GJ) 6. I've never gotten my VO2 max tested for fear that my results wouldn't be that hot and it would just stick in my head as an insurmountable limiter.  Describe how athletes can benefit from parameter testing and how this should modify their training and racing.

(SH) This one I easy – knowledge is power. Literally too – watts are watts. Not wanting to step on a scale for fear of what it says is losing the power to weight battle before you even start. Again – this is where racing has taught me so much – you CAN and should, work with as many known quantities as you can, to make your riding/racing more fun and  faster.  I used to run and compete in running. There was a coach I had who told me to time my ascent up this climb. I didn’t want to do it – for fear I sucked. But getting honest and real with your strengths and limiters is one of the first steps towards maximizing what you are capable of. And a VO2 test, a number on a scale – is only that – a number. If you do the 3 mile beginner time trial in 12 minutes, and Steven Kendall does it in 7 – you know you can improve.  The way to do this is not by training the way Steven Kendall does, but the way YOU should. These limiters can be identified through testing and they can be improved through proper training.  Training plans are varied in 3 means – intensity (I), frequency (F), and volume (V).  When I do a VO2 test on someone, I measure oxygen uptake (capacity) in the 3 energy systems, power in all energy systems, and aerobic efficiency.  Depending on what I see in the test, I then vary the I, F, V parameters. Of course, it also depends on where we are in any given annual training plan. I don’t coach anyone that doesn’t test – because without those important parameters, I feel I am guessing at their actual training plan. This is where the “science” part comes into play. It is art and science that makes up the total package.

(GJ) 7. In your estimation, how does a rider make a significant improvement in his or her capacities through the off season without being a February hero or suffering mid-season burnout?

(SH) By being very careful about how much, how long, which type of intensity factor you transition  into the off season training. I don’t believe you should ever let the high -end anaerobic system go to sleep. Coz it is very hard to wake back up.  Especially as you get older. The Grand Tour guys – they do take time off – but the high level they compete at versus the level MABRA competes at is black and white. The cat 1 guys that are racing more NRC/stage races – these guys can take more rest. The off season training is based upon the goals for the next year (for example to move up one OR four categories next season) I always determine how long has an individual been training?  What level are they training and racing? How much time the athlete has to train?  What does he or she really need to work on, etc. Then take these answers and incorporate them into an Annual training plan not a 4 mos to Tradezone championships (well except for Nate Wilson). The off season should be spent building the bank acct (aerobic miles) and working on limiters (strong abs for one). Intensity is done, but in small doses.

A big part of the coaches’ job is making sure the athlete sets realistic expectations.  Barring unforeseen circumstances – due to some bad luck - mechanicals, falling off, getting sick, travel for job – you set out on a plan and stay on it. Making sure that real and honest expectations are set up prevents failure, and when things do go wrong, being ready with a plan B, C is crucial.

(GJ) 8. What role does weight training play in the training of cyclists?

(SH) I was hoping you wouldn’t ask this one……. A  BIG role. This has been a lot of controversy  about weight training for cycling. But the research is there – and shows that full body off the bike conditioning is very important.  Some cyclists want to bike, bike, bike… Some cyclists want to put the bike away for the month of October…Some cyclists want to ride all day every day from October to January to put in miles. It all varies, BUT off season core and strength conditioning, in my opinion, is 100% required. I don’t spend a lot of time on nutrition in my coaching because I feel there are nutritionists out there who are much more qualified than I am . I believe a lot of nutrition is common sense. It is that being honest part.  Weight training – again, it doesn’t so much matter the exact plan, what matters is that you do it with consistency. I personally am not a gym rat. I DO believe in lifting. I mentioned that I work with True Athlete Performance.   I pay these guys to train me. They make the strength work FUN and much of what they do is balance and stability work – along with strength training. If nothing else – just having a strong core to sit right on the bike is worth an off season lifting program.  Without a strong core – forget about time trialing. You have to hold yourself with your core NOT your legs. Your legs need to pedal and clear acid. Spending time in the weight-room and core conditioning class also gives your body a cardio rest. Growing muscle fibers from a stimulus off the bike is important.  As much as I was that bike bike bike person – I know that doing cross training off the bike is key to a successful in season (and helps to prevent that dreaded burnout). The science behind variable training is neuromuscular response and the art behind it is the beauty of cross training to make you a better cyclist.


(GJ) 9. I hear you're hoping to promote a Reston-esque race in Herndon.  Tell us a bit about your plans?

(SH) Yes! I do want to finally put on an HPC race. I have been wanting to do this for yrs, but too much on my plate. Now that I am opening a shop in Herndon and want to become a part of this community, I thought I should teach Herndon about bike racing……...I have spoken with some of the Herndon powers and they are into it. I have the course in my head – of course it will be technical but fast. I love good crit courses. I want it to finish on Elden street at the W & OD. This will be the challenge if I can get Elden street shut down.  If they shut down Wilson Blvd I am hoping I can shut down Elden street…Our title sponsor for the last 5 years LIST Innovative Solutions is located in Herndon as well.  I would like to have it the day before the Reston GP. I think Reston is an awesome course and maybe if we get 2 back to back GREAT crits – we can pull some big riders in. Always depends on what is on the NRC schedule – but you have to try. 

(GJ)  10. Finish the following statement: "In 12 months I'd like to..."

(SH) Taking  my annual vacation in the off season, after a great in season and many good results, to Moab with some friends.  For a coach who lives or dies by athletes’ results, October it is a welcome time.  Cross is getting bigger and I hope to see it get much bigger, but most of my athletes have the March > Sept race season. So October is also a recovery time for me.  This October we are opening the shop – but by next October 2010, I hope to have turned out many great results, see my juniors getting a chance to race in Europe, see the shop up and running, and go to Moab to ride my mountain bike around the White Rim.

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David Kirkpatrick is a Features Editor with GamJams who races for NCVC. He is enjoying growing fame through his blog Flamenco Chuckwagon, and as promoter of the lauded Lost River Classic.