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Coaching Blog Posts
Here Are My Six Steps for Successful Endurance Sport Coaching
We use strength training and yoga as part of all of our training plans. We communicate often to discuss training and life. You’ll laugh, have fun, and discover a lot about yourself. Endurance...
A Female Athlete’s Strong Core Will Drive a Powerful Performance Engine
A strong core drives your hips, which produce power on the bike or while running. A strong core prevents injuries from imbalances. A strong core helps keep your torso, arms, and legs all moving in the right direction and with the right purpose. [bctt tweet="A Female...
This Simple 6-Move TRX Workout Routine Builds Powerful Core and Hips
Use this TRX Workout Routine to Maintain Strength Training During the Race Season Pushup Row Power Pull Curtsy Lunge Plank and Pike Single Leg Squat Using a TRX workout routine will...
Discover How to Improve Your Performance by Eating a Ton During Long Rides and Runs
Consumer 60 to 120g of carbohydrates during sessions lasting more than an hour. Practice fueling to train your gut. Eat more than you think you need! Try different fuels (gels, bars, real food) during training. Drink your hydration, eat your fuel. [bctt...
Five Quick Full-Body Exercises For In-Season Strength Maintenance
Straight Leg Deadlifts Dumbbell Snatch Band Pulls Hollow Holds Plank Rotations In-season strength maintenance is critical to staying healthy as an everyday endurance athlete. If you run or ride...
Periodization For Your Target Event Can Lead to Your Best Results Ever
Start with your target event and plan backwards. Build your overall fitness base and then peak with specific workouts that target your event. Be patient with yourself while doing events that are not your target. Your other races are going to be training races. [bctt...
3 Effective Ways of Knowing How to Monitor Interval Intensity Without a Device
Talk Test - how many words are you able to say out loud while doing the work. RPE - how hard do the efforts feel. Fast or Fastest - pick a speed that you can maintain through the targeted interval length. [bctt tweet="3 Ways of Knowing How to Monitor Interval...
6 Surprisingly Tough Exercises to Build Core Strength and Stability for Everyday Athletes
Isometric “bracing” builds more strength and stability The bracing is harder than it looks and requires concentration and body awareness Planks and Hollows are the among the most efficient in building core strength and stability. [bctt tweet="6 Surprisingly...
Isometric Strength Training Can Improve Stability and Control for Cyclists and Runners
Squats - descend into the squat as far as possible and hold. Hollows - while on your back, lift your arms and feet off the mat and press the hollow of your back into the mat. Farmer’s Carry - hold a heavy weight in one hand and keep your torso, shoulder, and arm...
How to Reframe Your Thinking When Bike Adventures Don’t Work Out As Expected
Make a list of things you can change for next time. Focus on the here and now by practicing belly breathing. Enjoy the scenery and community of people. I do cycling adventures for several...
