Coaching Blog Posts
It All Comes Down to This: Wisconsin State Cyclocross Championships
The 2021 Wisconsin cyclocross season winds up Saturday at the state championship race in Waterloo with not only championship jerseys on the line but several overalls will come down to the final race. I’ve been announcing at most of the races this year, getting a...
The Finish Line Doesn’t Matter When You Focus On Process Goals
Once you set your adventure goal, decide what habits, skills, and abilities you need to achieve your goal. Do a lot of self-talk using “you” language to help deal with process challenges. Welcome challenges and difficulties because they help build resilience and...
Beginning Runners May Benefit The Most From Interval Work
Do unstructured speed work for the fun of it. Start with strides and fartleks. When you do the intervals, go as hard as you can consistently for the time or distance. Only do two interval sessions per week. Doing more can set you up for injuries. [bctt tweet="Three...
How To Prevent And Treat Cross Back
Work on loosening your hip flexors through lunges Strengthen your glutes and core Use a foam roller regularly on your hip flexors, quads, glutes, and back. Cyclocross racers typically have a litany of post-race...
Using Strava to Find New Bike Adventures
You’ll have to play around a little with your location and settings. It’s a great tool when you are traveling to find great places to ride. Be careful of your training plan when chasing after segments! The cycling...
All Signs Point To “Yes” In Training For Cyclocross Season
I’ve finished every race! I haven’t had to DNF due to breathing problems. I had a great result at Red Granite Grinder to show my threshold capacity training is right on target. I’m doing alright in cross races even with minimal anaerobic training. I’m having a blast...
Fueling for Long Rides Means More Than Lots of Gummy Bears
Research suggests that a mix of glucose and fructose sources of carbohydrates work well to get in the maximum amount of fuel. Practice with different fuels on your training rides prior to your target event. Don’t wait to find out you can’t tolerate x brand of gels...
How To Breathe Better – And Get Faster – By Reading This Book!
Over the past year, two books taught me how to breathe better, and, as a person with lifelong significant asthma, I’ve made more permanent progress with the books than with medications and allergy shots. Three Steps to Increasing Breathing Capacity Stop the loss of...
Yoga for Recovery
Every Monday at 7:30 pm, I go live on the Simple Endurance Coaching Facebook page to lead a short Yoga for Recovery class. This is not a regular yoga class, though. We start with some breathing practice to help focus our attention on nose-breathing. Then we do about...
Single-Leg Strength Training Helps Cyclists, Runners Go Further, Faster
Start with working on your balance by doing a split squat. Practice these until you can add dumbbells or do an overhead split squat. Build stabilizer strength by doing single-leg clam shells and hip bridges. Work on strength and stability by doing my favorite...