Off-Season Bike Training: What It Should Look Like and Why It’s So Important

In any form of training, there are many reasons using a periodized approach to the year in focus is essential for developing a well-rounded athlete. Using an Annual Training Plan provides a means to periodize and structure purposeful, and quality approaches to every “block” of the year. Whether you are a runner, cyclist, skier, or a jack-of-all trades in mountain sports, periodization allows each phase of the year to have a focus for improvement in a specific area, but not all areas of improvement need to be sport-specific

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Forming New Habits: Ritual/Repeat and Simple/Sustainable

Microchange is more simple and sustainable than macrochange - however, it is often overlooked. Why distinguish between the two, is not all change the same? Yes, and no. A focused athlete who idealizes the accomplishment of competition or setting new personal bests is putting themself through a long-term process of physical change. However, there are smaller, "microchanges" that often go overlooked. These small, sustainable, and impactful rituals could help encourage the larger "macrochange"

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THE SMALL DIFFERENCE THAT CAN MAKE ALL THE DIFFERENCE

One of my personal favorite success stories within my coaching career came a few years ago.  A local marathon runner had hired me to help him Boston Qualify at an upcoming race. Now this wasn’t his first rodeo.  He was a seasoned athlete having 17 years of running under his belt. He had completed over 20 marathons and had come so close to Boston Qualifying but had never quite been able to hit the mark.

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Adventures in Missing the Point

This is a piece depicting how clients can “miss the point”. Clients state their goals, wishes, or desired outcomes, but do not realize that reaching those goals requires consistent practice of smaller items. The idea that needs to be conveyed is that improvement is a practice and a process. It's not something you do twice a week, but something you do every day. A paradigm shift from goals being abstract to PRACTICE ORIENTED SKILLS is the catalyst for behavior change. Much of the inspiration for this comes from the book, Talent Code by Dan Coyle. 

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Two Layering Methods for Cold Weather Training

Training outdoors throughout the winter can be a challenge to our mental and physical capacity on many levels. The days are shorter. Our bodies crave the long sunny days of spring and summer. Finding the motivation to get outdoors on dark winter days is hard enough. Add in the temperature factor and many of us retreat to the indoor life of treadmills and trainers. Would you spend more time outside if you could prepare your body for the extremes of winter?

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Nutrition Periodization

Athletes will spend months preparing for their event(s). But what is often missed is the nutrition program that goes alongside their training. I am here to say don’t wait until the week or even day before your event to try and hone in on your nutrition. It is important to create an overall nutrition plan that begins the first day of training and continues well after completion of your last event. This concept is called Nutrition Periodization.

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Fitness vs Fatigue

More and more, I see athletes schedule training sessions every day of the week.  I don’t know if it’s just because they can’t sit still, they are worried about losing fitness, or for many of us exercise has become a way of escaping the stress of everyday life, but this practice is likely leading to a decrease in your performance.  

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Choosing your “A” Race

Whether you are new to the sport or well immersed into the scene, most of us like to test our fitness against a distance or course.  When an athlete asks for my opinion on which races they should sign up for throughout the year, my suggestion is to start with their “A” race and work backwards from there.  An “A” race is your most important race of the year and the one that you want to show up to the start line in the best shape possible for.

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Mental Fortitude

Mental fortitude is built on many qualities, for me, the most essential being passion, the source of my emotions and drive.  Discovering goals to direct my passions toward enables focus and commitment.  They provide fuel to overcome obstacles and hardship.  I strive to understand the factors that enhance my passions and those that diminish them.  I channel my thoughts and actions toward the positive and away from the negative.

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One Thing That Most New Runners Do Wrong. Why Running Slow Makes You Faster

Look, I get it.  Running slow makes you faster?  It sounds counterintuitive, which is why most novice runners go too hard/too fast/too soon.  I seems logical to think that the harder I run, the faster i’ll get. And so it goes, we want to finish every run gasping for air to make us feel “like we got a workout”.  

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Nutrition TIPS AND TRICKS for Endurance Athletes

Let’s face it, with our hectic schedules we are eating out more often. It’s fine to indulge once in a while when dining out, but if you are eating out more than once a week, the “empty” calories can add up quickly. It’s easy to eat a whole day’s worth of calories in just one meal out. The good news is there areplenty of healthy ways to order that allow you to indulge responsibly.

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