Winter indoor training session 12/12/2015, 10am

The weather looks pretty gnarly out for any outside training this weekend, hospital so I’m going to host an indoor ride for anyone looking to get in a good workout and want more company than their garage, cystitis flooding basement or netflix account. I’m planning a 90min group trainer workout to train with company!

 I have space for 10, visit this site so contact me soon to reserve a trainer! 15$ for the class. If you can bring your own trainer or rollers to the workout, I’ll offer a 5$ discount.
Ride starts at 10am, goes until 11:30am
At the usual training location in the cycling room at:
Bring your bike, a sweat towel and contact me to reserve your spot (I am concerned about running out of trainers/space if people come down announced, so please reach out if you plan to come so I can confirm your spot!!), trainer spots are on a first contact first reserve basis. Get ahold of me quickly if you wish to join the training!

Summer time race clinics

Summer is a great time to get out and race – warm weather, drugstore lots of local weekday races, side effects group rides and general fun rides to take part in. If you’re just getting started, case or looking for the chance to just pick the brain of a coach to help improve your racing, I have a number of events going on this summer.

Upcoming: This Thursday, June 18th, 6pm:

I will be leading a free indoor classroom style clinic on racing. This will cover basic rules and resources to help you get started in racing, ideas of where fitness and rider skills should be before getting into a race, preparation of your gear and self. There will also be discussion on tactics and group skills to give you some tactical theory to help get you ahead of the pack and teach you how to use your fitness in the race. Racing isn’t usually about who’s the fastest – its about who is fast enough and uses the right tactics!

Location is

Western Bikeworks Tigard location:                                                             7295 SW Dartmouth St, Tigard Or 97223

 

2nd Monday PIR Race clinics – On going through the summer!

On the 2nd Monday of each month, I offer a 40 minute clinic from 5:30-6:10pm, in association with Monday PIR. After the clinic, I ride in the Novice race to help further provide support to anyone just getting into it. This is a great clinic for anyone just getting into racing, or cat 4/5 riders looking to improve their skills. There is also a post race follow up to talk about what happened in the race, as usually post race is when most peoples get light bulbs turning on. The next one will be July 13th. The clinic is free with race entry to Monday PIR.

More info on the series can be found here:

http://www.racemondaynight.com/

If you have any questions on the clinics, let me know!

Its all in your head.

I am a cycling coach and massage therapist based in Portland Oregon. As a coach, physician
I have worked with many individuals at all levels, from people just getting into the sport or training for fun and fitness, people just getting into racing, and up to elite level riders attending national level races such as Elite Road Nationals or Cyclocross Nationals.

As a massage therapist, I happily work on anyone looking to improve their wellness by including massage. I specialize in deep tissue and structural integration which also include influences of other modalities I have trained in such as Swedish, thai, trigger points and myofascial release. I enjoy working to help people get back to their normal life routine after injuries or big training events as well as just helping get people back to feeling great after a stressful day at work.

In addition to these primary roles, I assume many other roles for event management, providing clinics, setting up training camps and providing public out reach for cycling and wellness.

 

chrisswan3
My goal with this site is to give people a little more insight into who I am and highlight a little more about what I do as an endurance coach and massage therapist, this web
as well as offer articles and race reports in a place where friends and clients can easily learn something new to help them in their own pursuits of good health and athletic excellence, while getting to know me better as a coach and massage therapist at the same time

I first discovered my love for two wheels, probably as soon as I was allowed to stray, I still remember that shiny red tricycle!  From there the obsession only got worse, and before long, I was on my bike every day from a young age.  But wait, there are more things that have led to my experiences as a bike racer than life on a tricycle.  My real age as a bike racer was started when I was highly involved with music. The bassoon, to be specific. I have had music in my genes as far back as I know. My musical background took me from my home state of Oregon to the California Bay Area to attend the San Francisco Conservatory of Music.

While I was attending the Conservatory, I started commuting to and from on my bike daily. From there, my time spent on two wheels would grow and grow. I started studying up on all the info I could find on training, riding, and as I started to get into group rides, racing. Once I got the bug for racing, there was no turning back. I decided to devote myself to becoming as fast as I could.

After my time at the Conservatory, I moved back to Oregon to attend school at the University of Oregon. Here I earned a degree in Economics.  I also spent a large part of my time devoted to keeping up on the latest information on training and physiology to supplement my goals as a cyclist.  But a degree in Economics paid out enormously well as a cycling coach as well – all that statistical work in Econometrics provides a number of excellent tools in assessing the information gathered from power and heart rate files, since most of the tools associated with reading data from workouts is directly out of statistical work .  Most of time spent coaching is comprised of comparing actual values with past values, expected values and working to forecast future values based on what I am seeing.  Using this info I work to assigning appropriate values to work with in the present that should support a given trajectory of improvement based on scientific data that has been proven to create great success in ones development.  Phrased like that, its hard to decipher whether the topic is relating to econ or sports performance.  Luckily, my love of and experience in training and racing when paired with these tools have proven to be great tools to work with while coaching people of all ages and abilities.

In addition to school, I started working with friends and new riders, helping them get into the sport and began to coach riders coming into the sport. Getting a coach is about having a pro balance training to fit into your lifestyle to help you get the most improvement possible.  My job is about looking at your goals, and helping to fit training to meet your goals with the time and resources you have available to train.  A lot of people think being a coach means I am only working with professional athletes, but the truth of the matter is that most of the individuals I work with are full time business professionals, with familys, kids, and a busy work life.  They may only have 6-10 hours a week to train, its my job to set up their training to make those hours count and get as much improvement as we can with limited time and resources to devote to training.

After I began coaching full time, I decided I wanted to be able to provide more support to those I am working with and went back to school to become a Licensed Massage Therapist.  With massage therapy, I am able to help athletes recover from injuries, improve their sports performance and well being.

In addition to coaching and massage, I have worked to help coordinate many events, race promotion, clinics and other behind the scenes work. Its important to help keep great opportunities in place for people to participate in, or learn more about the art of training, well being or racing, and I often find myself in position to contribute support in putting these together.

I am a coach and massage therapist at Upper Echelon Fitness, where I am a part of a team of experienced professionals with the common goal of supporting individuals of all levels in their pursuit of a healthy lifestyle.  I race and help manage a phenomenal elite team at Team Oregon, and we have created a team that has become a top development team in the northwest. In addition to developing riders from new racers to category 1 elite riders, Team Oregon is maintaining one of the best elite teams on the west coast.

Keep checking the site for articles to help improve your racing, training and fitness and better understand your body and benefits of specific massage work!

chrisswan3
Usually once December rolls around, pharmacy
I have a lot of people starting to talk to me about weight training and how it best plays into their training. There is some debate as to the benefits from weights and cycling, pancreatitis
but overall it seems to be a greater benefit than hinderance to most athletes. Some of the benefits for cyclists include: increased power, improved joint stability, opportunity to improve muscle imbalances, weight bearing activity for bone density. For some people its just a good way to mix up their training as well and allow a bit of a break from being on the bike all the time, which many riders may find important to maintaining long run focus in training.

Here are some key guidelines to keep in mind as you look at what you want to include in a weight program. I think these are the key fundamentals in seeing just why strength fits into the season of an endurance athlete, and helps maintain your focus on the correct ideas when training.

Weight lifting is not our primary sport, it exists to support our primary sport. We want to use it in our training to achieve highly effective time spent for getting results in our primary sport. It is important to use strength training as a means for improving muscular power – this is the obvious thing most of us think of – but here are the other key components a good strength program is going to focus on:

  • Range of motion – it is very important to have healthy ranges of motion while lifting, so be sure you are flexible enough to safely lift properly. Most lifts out there take you through a full range of motion of whatever joint (or joints) are being focused on, but its good to keep in mind that achieving full range of motion while lifting is a major goal of most lifts. Ensure you are doing the full range of motion of the lifts, and not shortening the range.
  • Supporting muscle groups – you want to improve strength in primary movers for cycling, but it is very important to also focus on lifts that strengthen weak muscles underused in cycling.
  • Balance, stability, coordination – On the bike, we are so limited to a single plane of motion, with all of our motions being trapped into the pedal stroke. Including lifts that take you outside of this small area of movement is key for joint health and overall good health. Isolating lifts or lifts that require a bit of balance are especially helpful for cyclists and ensuring we are engaging multiple muscle groups.
  • Lift for better overall health and injury prevention – the goal with strength should not just to be in producing more power on the bike. Thats great and all, but its pretty hard to produce power if you have to take a month off in peak season to recover from a knee injury caused by weak glute activation. Get an evaluation from a personal trainer, coach or physical therapist to find out where your weak areas are. Take care of imbalances now, before something small and probably unnoticeable turns into an injury.
  • Ease into the lifts. The first few weeks should be focused on making sure you have correct form, and can safely do the range of motion for each lift. If you have issues, focus on stretching. This is called the Anatomical Adaptation phase, the point where your body is adapting to the new movements and stimulus. Even just getting one personal training session in during this phase to be sure you are on track with your form is going to be well worth the session.
  • Use caution while increasing weights. Cyclists frequently can quickly add weight to lower body lifts since leg muscles are already strong, but be sure you are not out running weight levels that are safe for the rest of your body to support. Your leg muscles may be ready to up the weight on your squat, but your back may not be ready to support adding more weight to the bar. Focusing on isolation here can help – doing one legged squats instead of standard both legs for example – will help keep weight manageable by not overloading your back, but keeping good challenge to the routine. while also adding the stability and balance.Keep your focus on maintaining balance and good form, rather than overloading yourself with weight. Poor form can allow you to cheat yourself from a proper workout, while also allowing you to add more weight at the same time – so you greatly induce risk of injury. Put your ego aside, lift manageable weight amounts, and always seek professional guidance when possible to ensure you are lifting safely.

These are some basic principles important for all cyclists and endurance athletes to keep in mind when including weights. There is a much larger discussion to be had here as well – different weight routines, repetitions, etc. The number of lifts you can choose from are endless, whether you have a few free weights, TRX, kettlebells, or fully stocked gym. Whatever your options, be sure your lifting follows these basic ideas to help keep your lifting on track with a routine that will help your cycling.

The details of a weight routine are typically going to vary from rider to rider depending on specific goals, if you have specific questions about weight training and how it may benefit you and your plan, please contact me and I am happy to help out! In my next post, I will cover some basic lifts to include that fit these criteria, but I wanted to start with the framework of what goes into a good plan for cyclists.
Usually once December rolls around, advice
I have a lot of people starting to talk to me about weight training and how it best plays into their training. There is some debate as to the benefits from weights and cycling, hospital
but overall it seems to be a greater benefit than hinderance to most athletes. Some of the benefits for cyclists include: increased power, improved joint stability, opportunity to improve muscle imbalances, weight bearing activity for bone density. For some people its just a good way to mix up their training as well and allow a bit of a break from being on the bike all the time, which many riders may find important to maintaining long run focus in training.

Here are some key guidelines to keep in mind as you look at what you want to include in a weight program. I think these are the key fundamentals in seeing just why strength fits into the season of an endurance athlete, and helps maintain your focus on the correct ideas when training.

Weight lifting is not our primary sport, it exists to support our primary sport. We want to use it in our training to achieve highly effective time spent for getting results in our primary sport. It is important to use strength training as a means for improving muscular power – this is the obvious thing most of us think of – but here are the other key components a good strength program is going to focus on:

  • Range of motion – it is very important to have healthy ranges of motion while lifting, so be sure you are flexible enough to safely lift properly. Most lifts out there take you through a full range of motion of whatever joint (or joints) are being focused on, but its good to keep in mind that achieving full range of motion while lifting is a major goal of most lifts. Ensure you are doing the full range of motion of the lifts, and not shortening the range.
  • Supporting muscle groups – you want to improve strength in primary movers for cycling, but it is very important to also focus on lifts that strengthen weak muscles underused in cycling.
  • Balance, stability, coordination – On the bike, we are so limited to a single plane of motion, with all of our motions being trapped into the pedal stroke. Including lifts that take you outside of this small area of movement is key for joint health and overall good health. Isolating lifts or lifts that require a bit of balance are especially helpful for cyclists and ensuring we are engaging multiple muscle groups.
  • Lift for better overall health and injury prevention – the goal with strength should not just to be in producing more power on the bike. Thats great and all, but its pretty hard to produce power if you have to take a month off in peak season to recover from a knee injury caused by weak glute activation. Get an evaluation from a personal trainer, coach or physical therapist to find out where your weak areas are. Take care of imbalances now, before something small and probably unnoticeable turns into an injury.
  • Ease into the lifts. The first few weeks should be focused on making sure you have correct form, and can safely do the range of motion for each lift. If you have issues, focus on stretching. This is called the Anatomical Adaptation phase, the point where your body is adapting to the new movements and stimulus. Even just getting one personal training session in during this phase to be sure you are on track with your form is going to be well worth the session.
  • Use caution while increasing weights. Cyclists frequently can quickly add weight to lower body lifts since leg muscles are already strong, but be sure you are not out running weight levels that are safe for the rest of your body to support. Your leg muscles may be ready to up the weight on your squat, but your back may not be ready to support adding more weight to the bar. Focusing on isolation here can help – doing one legged squats instead of standard both legs for example – will help keep weight manageable by not overloading your back, but keeping good challenge to the routine. This also adds stability and balance. Keep your focus on maintaining balance and good form, rather than overloading yourself with weight. Poor form can allow you to cheat yourself from a proper workout, while also allowing you to add more weight at the same time – so you greatly induce risk of injury. Put your ego aside, lift manageable weight amounts, and always seek professional guidance when possible to ensure you are lifting safely.

These are some basic principles important for all cyclists and endurance athletes to keep in mind when including weights. There is a much larger discussion to be had here as well – different weight routines, repetitions, etc. The number of lifts you can choose from are endless, whether you have a few free weights, TRX, kettlebells, or fully stocked gym. Whatever your options, be sure your lifting follows these basic ideas to help keep your lifting on track with a routine that will help your cycling.

The details of a weight routine are typically going to vary from rider to rider depending on specific goals, if you have specific questions about weight training and how it may benefit you and your plan, please contact me and I am happy to help out! In my next post, I will cover some basic lifts to include that fit these criteria, but I wanted to start with the framework of what goes into a good plan for cyclists.
Usually once December rolls around, check
I have a lot of people starting to talk to me about weight training and how it best plays into their training. There is some debate as to the benefits from weights and cycling, pilule but overall it seems to be a greater benefit than hinderance to most athletes. Some of the benefits for cyclists include: increased power, shop improved joint stability, opportunity to improve muscle imbalances, weight bearing activity for bone density. For some people its just a good way to mix up their training as well and allow a bit of a break from being on the bike all the time, which many riders may find important to maintaining long run focus in training.

Here are some key guidelines to keep in mind as you look at what you want to include in a weight program. I think these are the key fundamentals in seeing just why strength fits into the season of an endurance athlete, and helps maintain your focus on the correct ideas when training.

Weight lifting is not our primary sport, it exists to support our primary sport. We want to use it in our training to achieve highly effective time spent for getting results in our primary sport. It is important to use strength training as a means for improving muscular power – this is the obvious thing most of us think of – but here are the other key components a good strength program is going to focus on:

  • Range of motion – it is very important to have healthy ranges of motion while lifting, so be sure you are flexible enough to safely lift properly. Most lifts out there take you through a full range of motion of whatever joint (or joints) are being focused on, but its good to keep in mind that achieving full range of motion while lifting is a major goal of most lifts. Ensure you are doing the full range of motion of the lifts, and not shortening the range.
  • Supporting muscle groups – you want to improve strength in primary movers for cycling, but it is very important to also focus on lifts that strengthen weak muscles underused in cycling.
  • Balance, stability, coordination – On the bike, we are so limited to a single plane of motion, with all of our motions being trapped into the pedal stroke. Including lifts that take you outside of this small area of movement is key for joint health and overall good health. Isolating lifts or lifts that require a bit of balance are especially helpful for cyclists and ensuring we are engaging multiple muscle groups.
  • Lift for better overall health and injury prevention – the goal with strength should not just to be in producing more power on the bike. Thats great and all, but its pretty hard to produce power if you have to take a month off in peak season to recover from a knee injury caused by weak glute activation. Get an evaluation from a personal trainer, coach or physical therapist to find out where your weak areas are. Take care of imbalances now, before something small and probably unnoticeable turns into an injury.
  • Ease into the lifts. The first few weeks should be focused on making sure you have correct form, and can safely do the range of motion for each lift. If you have issues, focus on stretching. This is called the Anatomical Adaptation phase, the point where your body is adapting to the new movements and stimulus. Even just getting one personal training session in during this phase to be sure you are on track with your form is going to be well worth the session.
  • Use caution while increasing weights. Cyclists frequently can quickly add weight to lower body lifts since leg muscles are already strong, but be sure you are not out running weight levels that are safe for the rest of your body to support. Your leg muscles may be ready to up the weight on your squat, but your back may not be ready to support adding more weight to the bar. Focusing on isolation here can help – doing one legged squats instead of standard both legs for example – will help keep weight manageable by not overloading your back, but keeping good challenge to the routine. This also adds stability and balance. Keep your focus on maintaining balance and good form, rather than overloading yourself with weight. Poor form can allow you to cheat yourself from a proper workout, while also allowing you to add more weight at the same time – so you greatly induce risk of injury. Put your ego aside, lift manageable weight amounts, and always seek professional guidance when possible to ensure you are lifting safely.

These are some basic principles important for all cyclists and endurance athletes to keep in mind when including weights. There is a much larger discussion to be had here as well – different weight routines, repetitions, etc. The number of lifts you can choose from are endless, whether you have a few free weights, TRX, kettlebells, or fully stocked gym. Whatever your options, be sure your lifting follows these basic ideas to help keep your lifting on track with a routine that will help your cycling.

The details of a weight routine are typically going to vary from rider to rider depending on specific goals, if you have specific questions about weight training and how it may benefit you and your plan, please contact me and I am happy to help out! In my next post, I will cover some basic lifts to include that fit these criteria, but I wanted to start with the framework of what goes into a good plan for cyclists.
Usually once December rolls around, Breast
I have a lot of people starting to talk to me about weight training and how it best plays into their training. There is some debate as to the benefits from weights and cycling, medic
but overall it seems to be a greater benefit than hinderance to most athletes. Some of the benefits for cyclists include: increased power, improved joint stability, opportunity to improve muscle imbalances, weight bearing activity for bone density. For some people its just a good way to mix up their training as well and allow a bit of a break from being on the bike all the time, which many riders may find important to maintaining long run focus in training.

Here are some key guidelines to keep in mind as you look at what you want to include in a weight program. I think these are the key fundamentals in seeing just why strength fits into the season of an endurance athlete, and helps maintain your focus on the correct ideas when training.

Weight lifting is not our primary sport, it exists to support our primary sport. We want to use it in our training to achieve highly effective time spent for getting results in our primary sport. It is important to use strength training as a means for improving muscular power – this is the obvious thing most of us think of – but here are the other key components a good strength program is going to focus on:

  • Range of motion – it is very important to have healthy ranges of motion while lifting, so be sure you are flexible enough to safely lift properly. Most lifts out there take you through a full range of motion of whatever joint (or joints) are being focused on, but its good to keep in mind that achieving full range of motion while lifting is a major goal of most lifts. Ensure you are doing the full range of motion of the lifts, and not shortening the range.
  • Supporting muscle groups – you want to improve strength in primary movers for cycling, but it is very important to also focus on lifts that strengthen weak muscles underused in cycling.
  • Balance, stability, coordination – On the bike, we are so limited to a single plane of motion, with all of our motions being trapped into the pedal stroke. Including lifts that take you outside of this small area of movement is key for joint health and overall good health. Isolating lifts or lifts that require a bit of balance are especially helpful for cyclists and ensuring we are engaging multiple muscle groups.
  • Lift for better overall health and injury prevention – the goal with strength should not just to be in producing more power on the bike. Thats great and all, but its pretty hard to produce power if you have to take a month off in peak season to recover from a knee injury caused by weak glute activation. Get an evaluation from a personal trainer, coach or physical therapist to find out where your weak areas are. Take care of imbalances now, before something small and probably unnoticeable turns into an injury.
  • Ease into the lifts. The first few weeks should be focused on making sure you have correct form, and can safely do the range of motion for each lift. If you have issues, focus on stretching. This is called the Anatomical Adaptation phase, the poing where your body is adapting to the new movements and stimulus. Even just getting one personal training session in during this phase to be sure you are on track with your form is going to be well worth the session.
  • Use caution while increasing weights. Cyclists frequently can quickly add weight to lower body lifts feeling like its easy, but be sure you are not out running weight levels that are safe for the rest of your body to support. Your leg muscles may be ready to up the weight on your squat, but your back may not be up to strength to support adding more weight to the bar. Focusing on isolation here can help – doing one legged squats instead of standard both legs for example – will help keep weight manageable by not overloading your back but keeping good challenge to the routine, while also adding the stability and balance.Keep your focus on maintaining balance and good form, rather than overloading yourself with weight. Poor form can allow you to cheat yourself from a proper workout, while also allowing you to add more weight at the same time – so you greatly induce risk of injury. Put your ego aside, lift manageable weight amounts, and always seek professional guidance when possible to ensure you are lifting safely.

These are some basic principles important for all cyclists and endurance athletes to keep in mind when including weights. There is a much larger discussion to be had here as well – different weight routines, repetitions, etc. The number of lifts you can choose from are endless, whether you have a few free weights, TRX, kettlebells, or fully stocked gym. Whatever your options, be sure your lifting follows these basic ideas to help keep your lifting on track with a routine that will help your cycling.

The details of a weight routine are typically going to vary from rider to rider depending on specific goals, if you have specific questions about weight training and how it may benefit you and your plan, please contact me and I am happy to help out! In my next post, I will cover some basic lifts to include that fit these criteria, but I wanted to start with the framework of what goes into a good plan for cyclists.
Usually once December rolls around, erectile
I have a lot of people starting to talk to me about weight training and how it best plays into their training. There is some debate as to the benefits from weights and cycling, pancreatitis
but overall it seems to be a greater benefit than hinderance to most athletes. Some of the benefits for cyclists include: increased power, improved joint stability, opportunity to improve muscle imbalances, weight bearing activity for bone density. For some people its just a good way to mix up their training as well and allow a bit of a break from being on the bike all the time, which many riders may find important to maintaining long run focus in training.

 

Here are some key guidelines to keep in mind as you look at what you want to include in a weight program. I think these are the key fundamentals in seeing just why strength fits into the season of an endurance athlete, and helps maintain your focus on the correct ideas when training.

 

Weight lifting is not our primary sport, it exists to support our primary sport. We want to use it in our training to achieve highly effective time spent for getting results in our primary sport. It is important to use strength training as a means for improving muscular power – this is the obvious thing most of us think of – but here are the other key components a good strength program is going to focus on:

 

  • Range of motion – it is very important to have healthy ranges of motion while lifting, so be sure you are flexible enough to safely lift properly. Most lifts out there take you through a full range of motion of whatever joint (or joints) are being focused on, but its good to keep in mind that achieving full range of motion while lifting is a major goal of most lifts. Ensure you are doing the full range of motion of the lifts, and not shortening the range.

 

  • Supporting muscle groups – you want to improve strength in primary movers for cycling, but it is very important to also focus on lifts that strengthen weak muscles underused in cycling.

 

  • Balance, stability, coordination – On the bike, we are so limited to a single plane of motion, with all of our motions being trapped into the pedal stroke. Including lifts that take you outside of this small area of movement is key for joint health and overall good health. Isolating lifts or lifts that require a bit of balance are especially helpful for cyclists and ensuring we are engaging multiple muscle groups.

 

  • Lift for better overall health and injury prevention – the goal with strength should not just to be in producing more power on the bike. Thats great and all, but its pretty hard to produce power if you have to take a month off in peak season to recover from a knee injury caused by weak glute activation. Get an evaluation from a personal trainer, coach or physical therapist to find out where your weak areas are. Take care of imbalances now, before something small and probably unnoticeable turns into an injury.

 

  • Ease into the lifts. The first few weeks should be focused on making sure you have correct form, and can safely do the range of motion for each lift. If you have issues, focus on stretching. This is called the Anatomical Adaptation phase, the poing where your body is adapting to the new movements and stimulus. Even just getting one personal training session in during this phase to be sure you are on track with your form is going to be well worth the session.

 

  • Use caution while increasing weights. Cyclists frequently can quickly add weight to lower body lifts feeling like its easy, but be sure you are not out running weight levels that are safe for the rest of your body to support. Your leg muscles may be ready to up the weight on your squat, but your back may not be up to strength to support adding more weight to the bar. Focusing on isolation here can help – doing one legged squats instead of standard both legs for example – will help keep weight manageable by not overloading your back but keeping good challenge to the routine, while also adding the stability and balance.Keep your focus on maintaining balance and good form, rather than overloading yourself with weight. Poor form can allow you to cheat yourself from a proper workout, while also allowing you to add more weight at the same time – so you greatly induce risk of injury. Put your ego aside, lift manageable weight amounts, and always seek professional guidance when possible to ensure you are lifting safely.

 

These are some basic principles important for all cyclists and endurance athletes to keep in mind when including weights. There is a much larger discussion to be had here as well – different weight routines, repetitions, etc. The number of lifts you can choose from are endless, whether you have a few free weights, TRX, kettlebells, or fully stocked gym. Whatever your options, be sure your lifting follows these basic ideas to help keep your lifting on track with a routine that will help your cycling.

 

The details of a weight routine are typically going to vary from rider to rider depending on specific goals, if you have specific questions about weight training and how it may benefit you and your plan, please contact me and I am happy to help out! In my next post, I will cover some basic lifts to include that fit these criteria, but I wanted to start with the framework of what goes into a good plan for cyclists.
February is a time when people are usually starting get pretty comfortable on their road bikes. There has been a break for the cross racers to get some recovery after their season. Road racers have had a good long off season, site
and most people have been roped into the base mile bandwagon – whether they have big mile aspirations themselves, sick
or are just along for the ride with their teammates and friends for some January bike adventures. As we come into February, the urge to start adding in higher intensity and race miles becomes a constant temptation. But before you start really adding in intensity, there are a couple of things you should consider before moving on with higher intensity to be sure you are ready. Most people need a few more weeks of base and aerobic conditioning before they are really ready to add in intensity. Both for the time of year, and in general with where peoples self perceptions are. Hopefully these pointers will help give you some direction while allow you to check in with where you are at.

The first thing to think about is going to be timing of your goal events. You need 8-12 weeks of intensity to develop some good top end that is race ready. Going more than that can be OK in some instances, but for most people, it is going to just add in additional fatigue. If you still have gains to be made at lower intensity training, moving into higher intensity training too soon is ultimately going to to limit your potential.

Secondly, you want to be sure you have maximized gains at a lower intensity before moving into higher intensity training whenever possible. If you can make good progress with lower intensity training, you are gaining lots of ground while avoiding unnecessary fatigue and training stress which could catch up to you later in the season leading to over training, early peaking or even injury.

When trying to assess whether or not you still have room to improve on base level aerobic fitness, here are a couple of benchmarks you can use to help assess where you are at, and should be sure to meet before moving onto higher intensity:

  • Completed 8-12 weeks of training focused on zone 2, zone 3 aerobic intervals. Steadily building on time through this period to ensure you can comfortably sustain steady high aerobic rides(High zone 2) with relatively few breaks or rests in pedaling through the ride.
  • Intensity – you should be able to sustain several blocks of high aerobic intervals(Commonly called Zone 3 or tempo by most coaches/training methods) Totaling up to 40min to 60min on a ride. Being able to physically achieve this at a relatively comfortable rate of perceived exertion is one key goal to ensure you hit.
  • If looking at power and heart rate on your training rides, do a power test. From there find your FTP and appropriate zones as set based on this effort. Look at the longest race you have for a season, you should be able to sustain the upper reaches of your zone 2 as based by power through the ride, without your heart rate extended/drifting up into zone 3 by the end of the ride in order to sustain this pacing by power. If you find your heart rate rising through the ride, so that while riding in zone 2 power, but heart rate is into zone 3 levels, you will likely benefit from continued training in base zones and aerobic intervals. Be aware, dehydration, food intake and overall stress can also affect this, so be sure you take care of yourself out there – both for adequate assessment, and ensuring you are properly supporting your rides to train to your potential.

This last principle is known as cardiac drift, or also decoupling – the separation of heart rate and power. Cardiac drift/decoupling are good indicators of fatigue building through the ride, as well as aerobic fitness. Also, strive to achieve high quality miles as much as you can through base. This is especially true if your training indicators are showing signs that continued work on base would be beneficial. I would define quality training base miles as meeting the following ideals:

  • Very few breaks in pedaling. This means not soft pedaling down backsides of hills, maintaining steady pacing up and over a hill – I frequently see people sprint up a short roller, doubling their power on the climb, to only coast or soft pedal down the backside. Over the course of a long ride, this is putting numerous breaks into the ride, and really breaks up the aerobic conditioning. Removing these small breaks – even with the preceding efforts – will make the ride much more quality and often times more challenging for most riders.
  • Maintain zone 2 pacing that is appropriate to YOU for a ride. This means skipping the group rides and ensuring you are putting in some long miles on your own, dedicated solely to the pacing needed to meet your personal zones. Constant training slightly outside of your ideal training zones is not meeting your potential.
  • A good goal to work for, is trying to see how high you can get your average power for a ride, without EVER allowing your power to raise above zone 2 for the ride. Be sure your power meter averages the zeros into your average or else you a cheating! This ensures that every little pause you have in your pedaling is going to affect your average power and help keep you on the gas providing consistent pedaling and good, steady consistent aerobic work. You will find that working towards this will really make an endurance ride that may have seemed easy previously due to time or route, may suddenly become very challenging. Just be sure you are doing this in a safe manor – watch descents, traffic signals and general safety of whats in the road, and not just staring at your power unyielding to risks. You will also find this may change what constitutes as a good route for base miles – stop signs, intersections, long descents, or insanely steep climbs can all negatively impact your training by causing breaks in the ride or forcing you into intensities that are too hard for the period.

When setting up your season, a quality base is going to ensure you reach your potential. Hopefully these pointers will help you in assessing where you are at, give you goals to focus on in training sessions and aid in your assessment of determining when you need to begin adding in additional intensity.
February is a time when people are usually starting get pretty comfortable on their road bikes bikes. There has been a break for the cross racers to get some recovery after their season, page
road racers have had a good long off season, ampoule
and most people have been roped into the base mile bandwagon whether they have big mile aspirations themselves, or are just along for the ride with their teammates and friends for some January adventure rides. As we come into February, the urge to start adding in higher intensity and race miles becomes a constant temptation. But before you start really adding in intensity, there are a couple of things you should consider before moving on to be sure you are ready. Most people need a few more weeks of base and aerobic conditioning before they are ready, hopefully these pointers will help give you some direction while allow you to check in with where you are at.

The first thing to think about is going to be timing of your goal events. You need 8-12 weeks of intensity to develop some good top end that is race ready. Going more than that can be OK in some instances, but for most people, it is going to just add in additional fatigue. If you still have gains to be made at lower intensity training, moving into higher intensity training too soon is ultimately going to to limit your potential.

Secondly, you want to be sure you have maximized gains at a lower intensity before moving into higher intensity training. If you can make good progress with lower intensity training, you are gaining lots of ground while avoiding unnecessary fatigue and training stress which could catch up to you later in the season with over training, early peaking or even injury.

When trying to assess whether or not you still have room to improve on base level aerobic fitness, here are a couple of benchmarks you can use to help assess where you are at.

  • Completed 8-12 weeks of training focused on zone 2, zone 3 aerobic intervals, and building on time to ensure you can comfortably sustain steady high aerobic rides(High zone 2) with relatively few breaks or rests in pedaling through the ride.
  • Intensity – you should be able to sustain several blocks of high aerobic intervals(Commonly called Zone 3 or tempo by most coaches/training methods) Totalling up to 40min to 60min on a ride. Being able to physically achieve that at a relatively comfortable rate of perceived exertion is one guide to ensure you hit.
  • If looking at power and heart rate, do a power test, and from there find your FTP, and appropriate zones as set based on this effort. Look at the longest race you have for a season, you should be able to sustain the upper reaches of your zone 2 as based by power through the ride, without your heart rate extended up into zone 3 by the end of the ride in order to sustain this power pacing. If you find your heart rate continuing to rise, you will likely benefit from continued training in base zones and aerobic intervals. Be aware, dehydration, food intake and overall stress can also affect this, so be sure you take care of yourself out there – both for adequate assessment, and ensuring you are properly supporting your rides to train to your potential.

This last principle is as it applies to cardiac drift, or also decoupling. The two factors are good indicators of fatigue building through the ride, as well as aerobic fitness. Also, strive to achieve high quality miles as much as you can through base. This is especially true if your training indicators are showing signs that continued work on base would be beneficial. I would define quality training base miles as meeting the following ideals:

  • Very few breaks in pedaling. This means not soft pedaling down backsides of hills, maintaining steady pacing up and over a hill – I frequently see people sprint up a short roller, doubling their power on the climb, to only coast or soft pedal down the backside. Over the course of a long ride, this putting in breaks into the ride.
  • Maintaining zone 2 pacing that is appropriate to you for a ride. This means skipping the group rides and ensuring you are putting in some long miles on your own, dedicated solely to the pacing needed to meet your personal zones.
  • A good goal to work for, is trying to see how high you can get your average power for a ride, without EVER allowing your power to raise above zone 2 for the ride. Be sure your power meter averages in the zeros into your average or else you a cheating! This ensures every little pause you have in your pedaling is going to affect your average power, and help keep you on the gas. You will find that working towards this will really make an endurance ride that may have seemed easy previously challenging. Just be sure you are doing this in a safe manor – watch descents, traffic signals and general safety of whats in the road. You will find that a quality base miles route can change drastically to meet this.

When setting up your season, a quality base is going to ensure you reach your potential. Hopefully these pointers will help you in assessing where you are at, give you goals to work on as you continue to train and aid in your assessment of determining when you need to begin adding in additional intensity.
February is a time when people are usually starting get pretty comfortable on their road bikes. There has been a break for the cross racers to get some recovery after their season. Road racers have had a good long off season, visit web
and most people have been roped into the base mile bandwagon – whether they have big mile aspirations themselves, or are just along for the ride with their teammates and friends for some January bike adventures. As we come into February, the urge to start adding in higher intensity and race miles becomes a constant temptation. But before you start really adding in intensity, there are a couple of things you should consider before moving on with higher intensity to be sure you are ready. Most people need a few more weeks of base and aerobic conditioning before they are really ready to add in intensity. Both for the time of year, and in general with where peoples self perceptions are. Hopefully these pointers will help give you some direction while allow you to check in with where you are at.

The first thing to think about is going to be timing of your goal events. You need 8-12 weeks of intensity to develop some good top end that is race ready. Going more than that can be OK in some instances, but for most people, it is going to just add in additional fatigue. If you still have gains to be made at lower intensity training, moving into higher intensity training too soon is ultimately going to to limit your potential.

Secondly, you want to be sure you have maximized gains at a lower intensity before moving into higher intensity training whenever possible. If you can make good progress with lower intensity training, you are gaining lots of ground while avoiding unnecessary fatigue and training stress which could catch up to you later in the season leading to over training, early peaking or even injury.

When trying to assess whether or not you still have room to improve on base level aerobic fitness, here are a couple of benchmarks you can use to help assess where you are at, and should be sure to meet before moving onto higher intensity:

  • Completed 8-12 weeks of training focused on zone 2, zone 3 aerobic intervals. Steadily building on time through this period to ensure you can comfortably sustain steady high aerobic rides(High zone 2) with relatively few breaks or rests in pedaling through the ride.
  • Intensity – you should be able to sustain several blocks of high aerobic intervals(Commonly called Zone 3 or tempo by most coaches/training methods) Totaling up to 40min to 60min on a ride. Being able to physically achieve this at a relatively comfortable rate of perceived exertion is one key goal to ensure you hit.
  • If looking at power and heart rate on your training rides, do a power test. From there find your FTP and appropriate zones as set based on this effort. Look at the longest race you have for a season, you should be able to sustain the upper reaches of your zone 2 as based by power through the ride, without your heart rate extended/drifting up into zone 3 by the end of the ride in order to sustain this pacing by power. If you find your heart rate rising through the ride, so that while riding in zone 2 power, but heart rate is into zone 3 levels, you will likely benefit from continued training in base zones and aerobic intervals. Be aware, dehydration, food intake and overall stress can also affect this, so be sure you take care of yourself out there – both for adequate assessment, and ensuring you are properly supporting your rides to train to your potential.

This last principle is known as cardiac drift, or also decoupling – the separation of heart rate and power. Cardiac drift/decoupling are good indicators of fatigue building through the ride, as well as aerobic fitness. Also, strive to achieve high quality miles as much as you can through base. This is especially true if your training indicators are showing signs that continued work on base would be beneficial. I would define quality training base miles as meeting the following ideals:

  • Very few breaks in pedaling. This means not soft pedaling down backsides of hills, maintaining steady pacing up and over a hill – I frequently see people sprint up a short roller, doubling their power on the climb, to only coast or soft pedal down the backside. Over the course of a long ride, this is putting numerous breaks into the ride, and really breaks up the aerobic conditioning. Removing these small breaks – even with the preceding efforts – will make the ride much more quality and often times more challenging for most riders.
  • Maintain zone 2 pacing that is appropriate to YOU for a ride. This means skipping the group rides and ensuring you are putting in some long miles on your own, dedicated solely to the pacing needed to meet your personal zones. Constant training slightly outside of your ideal training zones is not meeting your potential.
  • A good goal to work for, is trying to see how high you can get your average power for a ride, without EVER allowing your power to raise above zone 2 for the ride. Be sure your power meter averages the zeros into your average or else you a cheating! This ensures that every little pause you have in your pedaling is going to affect your average power and help keep you on the gas providing consistent pedaling and good, steady consistent aerobic work. You will find that working towards this will really make an endurance ride that may have seemed easy previously due to time or route, may suddenly become very challenging. Just be sure you are doing this in a safe manor – watch descents, traffic signals and general safety of whats in the road, and not just staring at your power unyielding to risks. You will also find this may change what constitutes as a good route for base miles – stop signs, intersections, long descents, or insanely steep climbs can all negatively impact your training by causing breaks in the ride or forcing you into intensities that are too hard for the period.

When setting up your season, a quality base is going to ensure you reach your potential. Hopefully these pointers will help you in assessing where you are at, give you goals to focus on in training sessions and aid in your assessment of determining when you need to begin adding in additional intensity.
February is a time when people are usually starting get pretty comfortable on their road bikes. There has been a break for the cross racers to get some recovery after their season. Road racers have had a good long off season, ambulance
and most people have been roped into the base mile bandwagon – whether they have big mile aspirations themselves, order or are just along for the ride with their teammates and friends for some January bike adventures. As we come into February, discount
the urge to start adding in higher intensity and race miles becomes a constant temptation. But before you start really adding in intensity, there are a couple of things you should consider before moving on with higher intensity to be sure you are ready. Most people need a few more weeks of base and aerobic conditioning before they are really ready to add in intensity. Both for the time of year, and in general with where peoples self perceptions are. Hopefully these pointers will help give you some direction while allow you to check in with where you are at.

The first thing to think about is going to be timing of your goal events. You need 8-12 weeks of intensity to develop some good top end that is race ready. Going more than that can be OK in some instances, but for most people, it is going to just add in additional fatigue. If you still have gains to be made at lower intensity training, moving into higher intensity training too soon is ultimately going to to limit your potential.

Secondly, you want to be sure you have maximized gains at a lower intensity before moving into higher intensity training whenever possible. If you can make good progress with lower intensity training, you are gaining lots of ground while avoiding unnecessary fatigue and training stress which could catch up to you later in the season leading to over training, early peaking or even injury.

When trying to assess whether or not you still have room to improve on base level aerobic fitness, here are a couple of benchmarks you can use to help assess where you are at, and should be sure to meet before moving onto higher intensity:

  • Completed 8-12 weeks of training focused on zone 2, zone 3 aerobic intervals. Steadily building on time through this period to ensure you can comfortably sustain steady high aerobic rides(High zone 2) with relatively few breaks or rests in pedaling through the ride.
  • Intensity – you should be able to sustain several blocks of high aerobic intervals(Commonly called Zone 3 or tempo by most coaches/training methods) Totaling up to 40min to 60min on a ride. Being able to physically achieve this at a relatively comfortable rate of perceived exertion is one key goal to ensure you hit.
  • If looking at power and heart rate on your training rides, do a power test. From there find your FTP and appropriate zones as set based on this effort. Look at the longest race you have for a season, you should be able to sustain the upper reaches of your zone 2 as based by power through the ride, without your heart rate extended/drifting up into zone 3 by the end of the ride in order to sustain this pacing by power. If you find your heart rate rising through the ride, so that while riding in zone 2 power, but heart rate is into zone 3 levels, you will likely benefit from continued training in base zones and aerobic intervals. Be aware, dehydration, food intake and overall stress can also affect this, so be sure you take care of yourself out there – both for adequate assessment, and ensuring you are properly supporting your rides to train to your potential.

This last principle is known as cardiac drift, or also decoupling – the separation of heart rate and power. Cardiac drift/decoupling are good indicators of fatigue building through the ride, as well as aerobic fitness. Also, strive to achieve high quality miles as much as you can through base. This is especially true if your training indicators are showing signs that continued work on base would be beneficial. I would define quality training base miles as meeting the following ideals:

  • Very few breaks in pedaling. This means not soft pedaling down backsides of hills, maintaining steady pacing up and over a hill – I frequently see people sprint up a short roller, doubling their power on the climb, to only coast or soft pedal down the backside. Over the course of a long ride, this is putting numerous breaks into the ride, and really breaks up the aerobic conditioning. Removing these small breaks – even with the preceding efforts – will make the ride much more quality and often times more challenging for most riders.
  • Maintain zone 2 pacing that is appropriate to YOU for a ride. This means skipping the group rides and ensuring you are putting in some long miles on your own, dedicated solely to the pacing needed to meet your personal zones. Constant training slightly outside of your ideal training zones is not meeting your potential.
  • A good goal to work for, is trying to see how high you can get your average power for a ride, without EVER allowing your power to raise above zone 2 for the ride. Be sure your power meter averages the zeros into your average or else you a cheating! This ensures that every little pause you have in your pedaling is going to affect your average power and help keep you on the gas providing consistent pedaling and good, steady consistent aerobic work. You will find that working towards this will really make an endurance ride that may have seemed easy previously due to time or route, may suddenly become very challenging. Just be sure you are doing this in a safe manor – watch descents, traffic signals and general safety of whats in the road, and not just staring at your power unyielding to risks. You will also find this may change what constitutes as a good route for base miles – stop signs, intersections, long descents, or insanely steep climbs can all negatively impact your training by causing breaks in the ride or forcing you into intensities that are too hard for the period.

When setting up your season, a quality base is going to ensure you reach your potential. Hopefully these pointers will help you in assessing where you are at, give you goals to focus on in training sessions and aid in your assessment of determining when you need to begin adding in additional intensity.

To kick off daylight savings and racing finally arriving, there
I am offering a package deal of a consultation to get zones set up, as well as 4 weekly group training sessions.
Weekly coached, outside on the bike workouts, leaving from NW portland at 5:45. The series will also include setting up individual power zones and power/HR analysis of individual TT (To be done on ones own) pre and post series, with a discussion of training weaknesses and strengths we can derive from the test and input from the rider. This part will require someone to do a 20min field test/time trial on their own which I will review and discuss.
For the group interval portion, Thursdays, 5:45-7:15, leaving from 625 NW 17th Ave, Portland, Or 97212. Training consists of 90min on the bike intervals.
How it works:
  • Warm up together, working on handling, group & race skills in this portion as time permits and riding to interval starting location.
  • Arrive at interval starting location. this point everyone does the interval for the day, with any tweaks made for specific needs of an individual based on initial test findings. I bounce from rider to rider to check form, cadence, pacing, etc. Workouts will range from interval work, climbing, sprinting, TTT, etc based on upcoming racing needs and timing of fitness. Some workouts require pairs, groups, and skills built into the workout.
  • Regroup at predetermined places as needed during rest periods.
  • Cool down, ride back to starting point as a group.
Cost: $90, includes 4 coached group workouts, individual power and heart rate zone analysis of self field test and personal consultation. This series is also included with any monthly coaching plans for anyone enrolled in a coaching program.
To kick off daylight savings and racing finally arriving, ascariasis
I am offering a package deal of a consultation to get zones set up, salve
as well as 4 weekly group training sessions.
Weekly coached, outside on the bike workouts, leaving from NW portland at 5:45. The series will also include setting up individual power zones and power/HR analysis of individual TT (To be done on ones own) pre and post series, with a discussion of training weaknesses and strengths we can derive from the test and input from the rider. This part will require someone to do a 20min field test/time trial on their own which I will review and discuss.
For the group interval portion, Thursdays, 5:45-7:15, leaving from 625 NW 17th Ave, Portland, Or 97212. Training consists of 90min on the bike intervals.
How it works:
  • Warm up together, working on handling, group & race skills in this portion as time permits and riding to interval starting location.
  • Arrive at interval starting location. this point everyone does the interval for the day, with any tweaks made for specific needs of an individual based on initial test findings. I bounce from rider to rider to check form, cadence, pacing, etc. Workouts will range from interval work, climbing, sprinting, TTT, etc based on upcoming racing needs and timing of fitness. Some workouts require pairs, groups, and skills built into the workout.
  • Regroup at predetermined places as needed during rest periods.
  • Cool down, ride back to starting point as a group.
Cost: $90, includes 4 coached group workouts, individual power and heart rate zone analysis of self field test and personal consultation. This series is also included with any monthly coaching plans for anyone enrolled in a coaching program.
Please contact me with any questions and to get started!
To kick off daylight savings and racing finally arriving, viagra approved
I am offering a package deal of a consultation to get zones set up, erectile
as well as 4 weekly group training sessions.
Weekly coached, outside on the bike workouts, leaving from NW portland at 5:45. The series will also include setting up individual power zones and power/HR analysis of individual TT (To be done on ones own) pre and post series, with a discussion of training weaknesses and strengths we can derive from the test and input from the rider. This part will require someone to do a 20min field test/time trial on their own which I will review and discuss.
For the group interval portion, Thursdays, 5:45-7:15, leaving from 625 NW 17th Ave, Portland, Or 97212. Training consists of 90min on the bike intervals.
How it works:
  • Warm up together, working on handling, group & race skills in this portion as time permits and riding to interval starting location.
  • Arrive at interval starting location. this point everyone does the interval for the day, with any tweaks made for specific needs of an individual based on initial test findings. I bounce from rider to rider to check form, cadence, pacing, etc. Workouts will range from interval work, climbing, sprinting, TTT, etc based on upcoming racing needs and timing of fitness. Some workouts require pairs, groups, and skills built into the workout.
  • Regroup at predetermined places as needed during rest periods.
  • Cool down, ride back to starting point as a group.
Cost: $90, includes 4 coached group workouts, individual power and heart rate zone analysis of self field test and personal consultation. This series is also included with any monthly coaching plans for anyone enrolled in a coaching program.
To kick off daylight savings and racing finally arriving, website
I am offering a package deal of a consultation to get zones set up, pharmacy
as well as 4 weekly group training sessions.
Weekly coached, diagnosis
outside on the bike workouts, leaving from NW portland at 5:45. The series will also include setting up individual power zones and power/HR analysis of individual TT (To be done on ones own) pre and post series, with a discussion of training weaknesses and strengths we can derive from the test and input from the rider. This part will require someone to do a 20min field test/time trial on their own which I will review and discuss.
For the group interval portion, Thursdays, 5:45-7:15, leaving from 625 NW 17th Ave, Portland, Or 97212. Training consists of 90min on the bike intervals.
How it works:
  • Warm up together, working on handling, group & race skills in this portion as time permits and riding to interval starting location.
  • Arrive at interval starting location. this point everyone does the interval for the day, with any tweaks made for specific needs of an individual based on initial test findings. I bounce from rider to rider to check form, cadence, pacing, etc. Workouts will range from interval work, climbing, sprinting, TTT, etc based on upcoming racing needs and timing of fitness. Some workouts require pairs, groups, and skills built into the workout.
  • Regroup at predetermined places as needed during rest periods.
  • Cool down, ride back to starting point as a group.
Cost: $90, includes 4 coached group workouts, individual power and heart rate zone analysis of self field test and personal consultation. This series is also included with any monthly coaching plans for anyone enrolled in a coaching program.
To kick off daylight savings and racing finally arriving, dentist
I am offering a package deal of a consultation to get zones set up, malady
as well as 4 weekly group training sessions.
Weekly coached, page
outside on the bike workouts, leaving from NW portland at 5:45. The series will also include setting up individual power zones and power/HR analysis of individual TT (To be done on ones own) pre and post series, with a discussion of training weaknesses and strengths we can derive from the test and input from the rider. This part will require someone to do a 20min field test/time trial on their own which I will review and discuss.
For the group interval portion, Thursdays, 5:45-7:15, leaving from 625 NW 17th Ave, Portland, Or 97212. Training consists of 90min on the bike intervals.
How it works:
  • Warm up together, working on handling, group & race skills in this portion as time permits and riding to interval starting location.
  • Arrive at interval starting location. this point everyone does the interval for the day, with any tweaks made for specific needs of an individual based on initial test findings. I bounce from rider to rider to check form, cadence, pacing, etc. Workouts will range from interval work, climbing, sprinting, TTT, etc based on upcoming racing needs and timing of fitness. Some workouts require pairs, groups, and skills built into the workout.
  • Regroup at predetermined places as needed during rest periods.
  • Cool down, ride back to starting point as a group.
Cost: $90, includes 4 coached group workouts, individual power and heart rate zone analysis of self field test and personal consultation. This series is also included with any monthly coaching plans for anyone enrolled in a coaching program.

I was recently on board as part of team staff for Hagens Berman U23 program as a soigneur – doing massage, physician
feed zone, driving the van, assisting with logistics and generally helping out. It was great to get out to some bigger races without the pressure of racing myself. I also got a few moments to catch up with a number of old friends from around the country I haven’t seen for a while. Many of whom racing, as well as some like me who were acting in support roles. It was good to see a lot of old friends still around the sport, but also had me reflecting on what makes a good racer successful in the sport.

Here are a few characteristics I find in riders who do well in the sport and find themselves continuously improving. This isn’t aimed at thought patterns in a race, but more of a philosophy of training outlooks to keep in perspective throughout your training.

Looking ahead.

Whether its your next race, next long ride with friends, or just the next interval, successful riders are constantly looking ahead. Bad workouts, races and training periods are going to happen. It is so inevitable, its part of the process. Nobody is perfect, everyone is going to experience setbacks. Learn what you can from it set backs, look to your next opportunity to do your best and apply any lessons.

You can’t expect different results with the same methods, be thinking of ways you can improve the situation for next time. Shrug off a bad day/race/month of training as best you can, and look to your next opportunity with optimism.

Its a sport built in years – be patient

It is very hard to get to the top in a short period of time. Whether you define “top” as national level event, a top 10 in your local masters 4/5 race, or completing a half century, its going to take some time and work. In competition there are also tactical and bike handling aspects that need to be developed as well. When you have a bad day or get dropped – thats part of the process(See looking ahead), be patient with your training. You really have to pay your dues – and those are paid with a lot of time in the saddle.

There are no real secret tricks or magic bullets – one issue I see with newer riders is they come into the sport excited and willing to train a lot – often times TOO much. Swapping a little of that training eagerness for patience to avoid burnout and getting over trained goes a long ways. Both in making immediate results better and seeing better results in the long run. Train consistently and smart, be patient in your progress.

Wanting it & believing in yourself

I think this may be the most important factor, and it can really be the driving force for the rest of these points. If you have two riders identical in every way climbing to a finish – the determining factor is who really wants the win. Who believes that they will take the win. There are a lot of points where the determining factor in a race result is about who is willing to suffer more. Who is willing to push themselves harder when the race is coming to a close.

You can train all you like, but if you come to a finish line and have doubts about your ability to win, lack the desire to push yourself as had as needed or are not mentally wanting the pain of a hard anaerobic effort to the line, a less well trained rider is going to beat the rider with doubts. Dig deep, have confidence and think positive thoughts – don’t think “I’m about to get dropped” or “I’m blowing up”. Think “I can hang on.” “If its hard for me, its hard for everyone else.” – and it usually is. Don’t let your competitors poker face fool you!

“Winning” may not always be winning.

This is also a big one. I think it helps support the rest of these, but perhaps a better tagline might be; keep it all in perspective. For some people, just getting to the race and finishing can be a big win for them. Don’t discount your efforts to seek continued improvement. Even if they are small, or have to take a back seat to other responsibilities once and a while. We all strive to find the right balance of training, family, work etc. Seek out even small changes for opportunity to improve.

Its a little like fishing – you take in the slack when you can(Train hard when the time is available) and when the fish is fighting, you just keep constant tension there and hold the line so it doesn’t break. Eventually you reel in the fish. In training, you continue making progress in the long run, even if you have periods of time you are unable to get in the training time you desire. Don’t cut the line because you meet resistance once and a while. Look for small steps – small steps forward are always better than none.

And lastly – its never going to be easy.

Racing is hard. Everyone is there to push themselves as hard as they can. To do the best for themselves or their team. A lot of people train expecting it is going to make the race easier, or easier to win. If you’re in an appropriate category, its never going to be easy to win. You are competing against someone of similar ability who, like you, is pushing themselves as hard as they can.

Training more won’t necessarily make it easier. Some things might get easier; if you are a weak climber and you improve your climbing, yes it will become easier to stick with a group over a climb. Overall, this is a sport that is never going to be easy. Greg Lemond’s famous quote sums it up “It never gets easier, you just go faster”.

Cycling is a sport that is constantly going to the limits of comfort. Riders who see the greatest improvements and do the best in the sport are the ones who accept this as fact, and are not deterred by a mere bit of discomfort. They not only accept it, but enjoy the suffering and challenge in it. Do not be dismayed when the pace picks up and it gets hard; say “Oooohhhhhh yeah”.

Don’t hope for easy, hope for fulfillment in the challenge.

Race Ready – 4 week progressive training series + consultation

I am a cycling coach and massage therapist based in Portland Oregon. As a coach, physician
I have worked with many individuals at all levels, from people just getting into the sport or training for fun and fitness, people just getting into racing, and up to elite level riders attending national level races such as Elite Road Nationals or Cyclocross Nationals.

As a massage therapist, I happily work on anyone looking to improve their wellness by including massage. I specialize in deep tissue and structural integration which also include influences of other modalities I have trained in such as Swedish, thai, trigger points and myofascial release. I enjoy working to help people get back to their normal life routine after injuries or big training events as well as just helping get people back to feeling great after a stressful day at work.

In addition to these primary roles, I assume many other roles for event management, providing clinics, setting up training camps and providing public out reach for cycling and wellness.

 

chrisswan3
My goal with this site is to give people a little more insight into who I am and highlight a little more about what I do as an endurance coach and massage therapist, this web
as well as offer articles and race reports in a place where friends and clients can easily learn something new to help them in their own pursuits of good health and athletic excellence, while getting to know me better as a coach and massage therapist at the same time

I first discovered my love for two wheels, probably as soon as I was allowed to stray, I still remember that shiny red tricycle!  From there the obsession only got worse, and before long, I was on my bike every day from a young age.  But wait, there are more things that have led to my experiences as a bike racer than life on a tricycle.  My real age as a bike racer was started when I was highly involved with music. The bassoon, to be specific. I have had music in my genes as far back as I know. My musical background took me from my home state of Oregon to the California Bay Area to attend the San Francisco Conservatory of Music.

While I was attending the Conservatory, I started commuting to and from on my bike daily. From there, my time spent on two wheels would grow and grow. I started studying up on all the info I could find on training, riding, and as I started to get into group rides, racing. Once I got the bug for racing, there was no turning back. I decided to devote myself to becoming as fast as I could.

After my time at the Conservatory, I moved back to Oregon to attend school at the University of Oregon. Here I earned a degree in Economics.  I also spent a large part of my time devoted to keeping up on the latest information on training and physiology to supplement my goals as a cyclist.  But a degree in Economics paid out enormously well as a cycling coach as well – all that statistical work in Econometrics provides a number of excellent tools in assessing the information gathered from power and heart rate files, since most of the tools associated with reading data from workouts is directly out of statistical work .  Most of time spent coaching is comprised of comparing actual values with past values, expected values and working to forecast future values based on what I am seeing.  Using this info I work to assigning appropriate values to work with in the present that should support a given trajectory of improvement based on scientific data that has been proven to create great success in ones development.  Phrased like that, its hard to decipher whether the topic is relating to econ or sports performance.  Luckily, my love of and experience in training and racing when paired with these tools have proven to be great tools to work with while coaching people of all ages and abilities.

In addition to school, I started working with friends and new riders, helping them get into the sport and began to coach riders coming into the sport. Getting a coach is about having a pro balance training to fit into your lifestyle to help you get the most improvement possible.  My job is about looking at your goals, and helping to fit training to meet your goals with the time and resources you have available to train.  A lot of people think being a coach means I am only working with professional athletes, but the truth of the matter is that most of the individuals I work with are full time business professionals, with familys, kids, and a busy work life.  They may only have 6-10 hours a week to train, its my job to set up their training to make those hours count and get as much improvement as we can with limited time and resources to devote to training.

After I began coaching full time, I decided I wanted to be able to provide more support to those I am working with and went back to school to become a Licensed Massage Therapist.  With massage therapy, I am able to help athletes recover from injuries, improve their sports performance and well being.

In addition to coaching and massage, I have worked to help coordinate many events, race promotion, clinics and other behind the scenes work. Its important to help keep great opportunities in place for people to participate in, or learn more about the art of training, well being or racing, and I often find myself in position to contribute support in putting these together.

I am a coach and massage therapist at Upper Echelon Fitness, where I am a part of a team of experienced professionals with the common goal of supporting individuals of all levels in their pursuit of a healthy lifestyle.  I race and help manage a phenomenal elite team at Team Oregon, and we have created a team that has become a top development team in the northwest. In addition to developing riders from new racers to category 1 elite riders, Team Oregon is maintaining one of the best elite teams on the west coast.

Keep checking the site for articles to help improve your racing, training and fitness and better understand your body and benefits of specific massage work!

chrisswan3
Usually once December rolls around, pharmacy
I have a lot of people starting to talk to me about weight training and how it best plays into their training. There is some debate as to the benefits from weights and cycling, pancreatitis
but overall it seems to be a greater benefit than hinderance to most athletes. Some of the benefits for cyclists include: increased power, improved joint stability, opportunity to improve muscle imbalances, weight bearing activity for bone density. For some people its just a good way to mix up their training as well and allow a bit of a break from being on the bike all the time, which many riders may find important to maintaining long run focus in training.

Here are some key guidelines to keep in mind as you look at what you want to include in a weight program. I think these are the key fundamentals in seeing just why strength fits into the season of an endurance athlete, and helps maintain your focus on the correct ideas when training.

Weight lifting is not our primary sport, it exists to support our primary sport. We want to use it in our training to achieve highly effective time spent for getting results in our primary sport. It is important to use strength training as a means for improving muscular power – this is the obvious thing most of us think of – but here are the other key components a good strength program is going to focus on:

  • Range of motion – it is very important to have healthy ranges of motion while lifting, so be sure you are flexible enough to safely lift properly. Most lifts out there take you through a full range of motion of whatever joint (or joints) are being focused on, but its good to keep in mind that achieving full range of motion while lifting is a major goal of most lifts. Ensure you are doing the full range of motion of the lifts, and not shortening the range.
  • Supporting muscle groups – you want to improve strength in primary movers for cycling, but it is very important to also focus on lifts that strengthen weak muscles underused in cycling.
  • Balance, stability, coordination – On the bike, we are so limited to a single plane of motion, with all of our motions being trapped into the pedal stroke. Including lifts that take you outside of this small area of movement is key for joint health and overall good health. Isolating lifts or lifts that require a bit of balance are especially helpful for cyclists and ensuring we are engaging multiple muscle groups.
  • Lift for better overall health and injury prevention – the goal with strength should not just to be in producing more power on the bike. Thats great and all, but its pretty hard to produce power if you have to take a month off in peak season to recover from a knee injury caused by weak glute activation. Get an evaluation from a personal trainer, coach or physical therapist to find out where your weak areas are. Take care of imbalances now, before something small and probably unnoticeable turns into an injury.
  • Ease into the lifts. The first few weeks should be focused on making sure you have correct form, and can safely do the range of motion for each lift. If you have issues, focus on stretching. This is called the Anatomical Adaptation phase, the point where your body is adapting to the new movements and stimulus. Even just getting one personal training session in during this phase to be sure you are on track with your form is going to be well worth the session.
  • Use caution while increasing weights. Cyclists frequently can quickly add weight to lower body lifts since leg muscles are already strong, but be sure you are not out running weight levels that are safe for the rest of your body to support. Your leg muscles may be ready to up the weight on your squat, but your back may not be ready to support adding more weight to the bar. Focusing on isolation here can help – doing one legged squats instead of standard both legs for example – will help keep weight manageable by not overloading your back, but keeping good challenge to the routine. while also adding the stability and balance.Keep your focus on maintaining balance and good form, rather than overloading yourself with weight. Poor form can allow you to cheat yourself from a proper workout, while also allowing you to add more weight at the same time – so you greatly induce risk of injury. Put your ego aside, lift manageable weight amounts, and always seek professional guidance when possible to ensure you are lifting safely.

These are some basic principles important for all cyclists and endurance athletes to keep in mind when including weights. There is a much larger discussion to be had here as well – different weight routines, repetitions, etc. The number of lifts you can choose from are endless, whether you have a few free weights, TRX, kettlebells, or fully stocked gym. Whatever your options, be sure your lifting follows these basic ideas to help keep your lifting on track with a routine that will help your cycling.

The details of a weight routine are typically going to vary from rider to rider depending on specific goals, if you have specific questions about weight training and how it may benefit you and your plan, please contact me and I am happy to help out! In my next post, I will cover some basic lifts to include that fit these criteria, but I wanted to start with the framework of what goes into a good plan for cyclists.
Usually once December rolls around, advice
I have a lot of people starting to talk to me about weight training and how it best plays into their training. There is some debate as to the benefits from weights and cycling, hospital
but overall it seems to be a greater benefit than hinderance to most athletes. Some of the benefits for cyclists include: increased power, improved joint stability, opportunity to improve muscle imbalances, weight bearing activity for bone density. For some people its just a good way to mix up their training as well and allow a bit of a break from being on the bike all the time, which many riders may find important to maintaining long run focus in training.

Here are some key guidelines to keep in mind as you look at what you want to include in a weight program. I think these are the key fundamentals in seeing just why strength fits into the season of an endurance athlete, and helps maintain your focus on the correct ideas when training.

Weight lifting is not our primary sport, it exists to support our primary sport. We want to use it in our training to achieve highly effective time spent for getting results in our primary sport. It is important to use strength training as a means for improving muscular power – this is the obvious thing most of us think of – but here are the other key components a good strength program is going to focus on:

  • Range of motion – it is very important to have healthy ranges of motion while lifting, so be sure you are flexible enough to safely lift properly. Most lifts out there take you through a full range of motion of whatever joint (or joints) are being focused on, but its good to keep in mind that achieving full range of motion while lifting is a major goal of most lifts. Ensure you are doing the full range of motion of the lifts, and not shortening the range.
  • Supporting muscle groups – you want to improve strength in primary movers for cycling, but it is very important to also focus on lifts that strengthen weak muscles underused in cycling.
  • Balance, stability, coordination – On the bike, we are so limited to a single plane of motion, with all of our motions being trapped into the pedal stroke. Including lifts that take you outside of this small area of movement is key for joint health and overall good health. Isolating lifts or lifts that require a bit of balance are especially helpful for cyclists and ensuring we are engaging multiple muscle groups.
  • Lift for better overall health and injury prevention – the goal with strength should not just to be in producing more power on the bike. Thats great and all, but its pretty hard to produce power if you have to take a month off in peak season to recover from a knee injury caused by weak glute activation. Get an evaluation from a personal trainer, coach or physical therapist to find out where your weak areas are. Take care of imbalances now, before something small and probably unnoticeable turns into an injury.
  • Ease into the lifts. The first few weeks should be focused on making sure you have correct form, and can safely do the range of motion for each lift. If you have issues, focus on stretching. This is called the Anatomical Adaptation phase, the point where your body is adapting to the new movements and stimulus. Even just getting one personal training session in during this phase to be sure you are on track with your form is going to be well worth the session.
  • Use caution while increasing weights. Cyclists frequently can quickly add weight to lower body lifts since leg muscles are already strong, but be sure you are not out running weight levels that are safe for the rest of your body to support. Your leg muscles may be ready to up the weight on your squat, but your back may not be ready to support adding more weight to the bar. Focusing on isolation here can help – doing one legged squats instead of standard both legs for example – will help keep weight manageable by not overloading your back, but keeping good challenge to the routine. This also adds stability and balance. Keep your focus on maintaining balance and good form, rather than overloading yourself with weight. Poor form can allow you to cheat yourself from a proper workout, while also allowing you to add more weight at the same time – so you greatly induce risk of injury. Put your ego aside, lift manageable weight amounts, and always seek professional guidance when possible to ensure you are lifting safely.

These are some basic principles important for all cyclists and endurance athletes to keep in mind when including weights. There is a much larger discussion to be had here as well – different weight routines, repetitions, etc. The number of lifts you can choose from are endless, whether you have a few free weights, TRX, kettlebells, or fully stocked gym. Whatever your options, be sure your lifting follows these basic ideas to help keep your lifting on track with a routine that will help your cycling.

The details of a weight routine are typically going to vary from rider to rider depending on specific goals, if you have specific questions about weight training and how it may benefit you and your plan, please contact me and I am happy to help out! In my next post, I will cover some basic lifts to include that fit these criteria, but I wanted to start with the framework of what goes into a good plan for cyclists.
Usually once December rolls around, check
I have a lot of people starting to talk to me about weight training and how it best plays into their training. There is some debate as to the benefits from weights and cycling, pilule but overall it seems to be a greater benefit than hinderance to most athletes. Some of the benefits for cyclists include: increased power, shop improved joint stability, opportunity to improve muscle imbalances, weight bearing activity for bone density. For some people its just a good way to mix up their training as well and allow a bit of a break from being on the bike all the time, which many riders may find important to maintaining long run focus in training.

Here are some key guidelines to keep in mind as you look at what you want to include in a weight program. I think these are the key fundamentals in seeing just why strength fits into the season of an endurance athlete, and helps maintain your focus on the correct ideas when training.

Weight lifting is not our primary sport, it exists to support our primary sport. We want to use it in our training to achieve highly effective time spent for getting results in our primary sport. It is important to use strength training as a means for improving muscular power – this is the obvious thing most of us think of – but here are the other key components a good strength program is going to focus on:

  • Range of motion – it is very important to have healthy ranges of motion while lifting, so be sure you are flexible enough to safely lift properly. Most lifts out there take you through a full range of motion of whatever joint (or joints) are being focused on, but its good to keep in mind that achieving full range of motion while lifting is a major goal of most lifts. Ensure you are doing the full range of motion of the lifts, and not shortening the range.
  • Supporting muscle groups – you want to improve strength in primary movers for cycling, but it is very important to also focus on lifts that strengthen weak muscles underused in cycling.
  • Balance, stability, coordination – On the bike, we are so limited to a single plane of motion, with all of our motions being trapped into the pedal stroke. Including lifts that take you outside of this small area of movement is key for joint health and overall good health. Isolating lifts or lifts that require a bit of balance are especially helpful for cyclists and ensuring we are engaging multiple muscle groups.
  • Lift for better overall health and injury prevention – the goal with strength should not just to be in producing more power on the bike. Thats great and all, but its pretty hard to produce power if you have to take a month off in peak season to recover from a knee injury caused by weak glute activation. Get an evaluation from a personal trainer, coach or physical therapist to find out where your weak areas are. Take care of imbalances now, before something small and probably unnoticeable turns into an injury.
  • Ease into the lifts. The first few weeks should be focused on making sure you have correct form, and can safely do the range of motion for each lift. If you have issues, focus on stretching. This is called the Anatomical Adaptation phase, the point where your body is adapting to the new movements and stimulus. Even just getting one personal training session in during this phase to be sure you are on track with your form is going to be well worth the session.
  • Use caution while increasing weights. Cyclists frequently can quickly add weight to lower body lifts since leg muscles are already strong, but be sure you are not out running weight levels that are safe for the rest of your body to support. Your leg muscles may be ready to up the weight on your squat, but your back may not be ready to support adding more weight to the bar. Focusing on isolation here can help – doing one legged squats instead of standard both legs for example – will help keep weight manageable by not overloading your back, but keeping good challenge to the routine. This also adds stability and balance. Keep your focus on maintaining balance and good form, rather than overloading yourself with weight. Poor form can allow you to cheat yourself from a proper workout, while also allowing you to add more weight at the same time – so you greatly induce risk of injury. Put your ego aside, lift manageable weight amounts, and always seek professional guidance when possible to ensure you are lifting safely.

These are some basic principles important for all cyclists and endurance athletes to keep in mind when including weights. There is a much larger discussion to be had here as well – different weight routines, repetitions, etc. The number of lifts you can choose from are endless, whether you have a few free weights, TRX, kettlebells, or fully stocked gym. Whatever your options, be sure your lifting follows these basic ideas to help keep your lifting on track with a routine that will help your cycling.

The details of a weight routine are typically going to vary from rider to rider depending on specific goals, if you have specific questions about weight training and how it may benefit you and your plan, please contact me and I am happy to help out! In my next post, I will cover some basic lifts to include that fit these criteria, but I wanted to start with the framework of what goes into a good plan for cyclists.
Usually once December rolls around, Breast
I have a lot of people starting to talk to me about weight training and how it best plays into their training. There is some debate as to the benefits from weights and cycling, medic
but overall it seems to be a greater benefit than hinderance to most athletes. Some of the benefits for cyclists include: increased power, improved joint stability, opportunity to improve muscle imbalances, weight bearing activity for bone density. For some people its just a good way to mix up their training as well and allow a bit of a break from being on the bike all the time, which many riders may find important to maintaining long run focus in training.

Here are some key guidelines to keep in mind as you look at what you want to include in a weight program. I think these are the key fundamentals in seeing just why strength fits into the season of an endurance athlete, and helps maintain your focus on the correct ideas when training.

Weight lifting is not our primary sport, it exists to support our primary sport. We want to use it in our training to achieve highly effective time spent for getting results in our primary sport. It is important to use strength training as a means for improving muscular power – this is the obvious thing most of us think of – but here are the other key components a good strength program is going to focus on:

  • Range of motion – it is very important to have healthy ranges of motion while lifting, so be sure you are flexible enough to safely lift properly. Most lifts out there take you through a full range of motion of whatever joint (or joints) are being focused on, but its good to keep in mind that achieving full range of motion while lifting is a major goal of most lifts. Ensure you are doing the full range of motion of the lifts, and not shortening the range.
  • Supporting muscle groups – you want to improve strength in primary movers for cycling, but it is very important to also focus on lifts that strengthen weak muscles underused in cycling.
  • Balance, stability, coordination – On the bike, we are so limited to a single plane of motion, with all of our motions being trapped into the pedal stroke. Including lifts that take you outside of this small area of movement is key for joint health and overall good health. Isolating lifts or lifts that require a bit of balance are especially helpful for cyclists and ensuring we are engaging multiple muscle groups.
  • Lift for better overall health and injury prevention – the goal with strength should not just to be in producing more power on the bike. Thats great and all, but its pretty hard to produce power if you have to take a month off in peak season to recover from a knee injury caused by weak glute activation. Get an evaluation from a personal trainer, coach or physical therapist to find out where your weak areas are. Take care of imbalances now, before something small and probably unnoticeable turns into an injury.
  • Ease into the lifts. The first few weeks should be focused on making sure you have correct form, and can safely do the range of motion for each lift. If you have issues, focus on stretching. This is called the Anatomical Adaptation phase, the poing where your body is adapting to the new movements and stimulus. Even just getting one personal training session in during this phase to be sure you are on track with your form is going to be well worth the session.
  • Use caution while increasing weights. Cyclists frequently can quickly add weight to lower body lifts feeling like its easy, but be sure you are not out running weight levels that are safe for the rest of your body to support. Your leg muscles may be ready to up the weight on your squat, but your back may not be up to strength to support adding more weight to the bar. Focusing on isolation here can help – doing one legged squats instead of standard both legs for example – will help keep weight manageable by not overloading your back but keeping good challenge to the routine, while also adding the stability and balance.Keep your focus on maintaining balance and good form, rather than overloading yourself with weight. Poor form can allow you to cheat yourself from a proper workout, while also allowing you to add more weight at the same time – so you greatly induce risk of injury. Put your ego aside, lift manageable weight amounts, and always seek professional guidance when possible to ensure you are lifting safely.

These are some basic principles important for all cyclists and endurance athletes to keep in mind when including weights. There is a much larger discussion to be had here as well – different weight routines, repetitions, etc. The number of lifts you can choose from are endless, whether you have a few free weights, TRX, kettlebells, or fully stocked gym. Whatever your options, be sure your lifting follows these basic ideas to help keep your lifting on track with a routine that will help your cycling.

The details of a weight routine are typically going to vary from rider to rider depending on specific goals, if you have specific questions about weight training and how it may benefit you and your plan, please contact me and I am happy to help out! In my next post, I will cover some basic lifts to include that fit these criteria, but I wanted to start with the framework of what goes into a good plan for cyclists.
Usually once December rolls around, erectile
I have a lot of people starting to talk to me about weight training and how it best plays into their training. There is some debate as to the benefits from weights and cycling, pancreatitis
but overall it seems to be a greater benefit than hinderance to most athletes. Some of the benefits for cyclists include: increased power, improved joint stability, opportunity to improve muscle imbalances, weight bearing activity for bone density. For some people its just a good way to mix up their training as well and allow a bit of a break from being on the bike all the time, which many riders may find important to maintaining long run focus in training.

 

Here are some key guidelines to keep in mind as you look at what you want to include in a weight program. I think these are the key fundamentals in seeing just why strength fits into the season of an endurance athlete, and helps maintain your focus on the correct ideas when training.

 

Weight lifting is not our primary sport, it exists to support our primary sport. We want to use it in our training to achieve highly effective time spent for getting results in our primary sport. It is important to use strength training as a means for improving muscular power – this is the obvious thing most of us think of – but here are the other key components a good strength program is going to focus on:

 

  • Range of motion – it is very important to have healthy ranges of motion while lifting, so be sure you are flexible enough to safely lift properly. Most lifts out there take you through a full range of motion of whatever joint (or joints) are being focused on, but its good to keep in mind that achieving full range of motion while lifting is a major goal of most lifts. Ensure you are doing the full range of motion of the lifts, and not shortening the range.

 

  • Supporting muscle groups – you want to improve strength in primary movers for cycling, but it is very important to also focus on lifts that strengthen weak muscles underused in cycling.

 

  • Balance, stability, coordination – On the bike, we are so limited to a single plane of motion, with all of our motions being trapped into the pedal stroke. Including lifts that take you outside of this small area of movement is key for joint health and overall good health. Isolating lifts or lifts that require a bit of balance are especially helpful for cyclists and ensuring we are engaging multiple muscle groups.

 

  • Lift for better overall health and injury prevention – the goal with strength should not just to be in producing more power on the bike. Thats great and all, but its pretty hard to produce power if you have to take a month off in peak season to recover from a knee injury caused by weak glute activation. Get an evaluation from a personal trainer, coach or physical therapist to find out where your weak areas are. Take care of imbalances now, before something small and probably unnoticeable turns into an injury.

 

  • Ease into the lifts. The first few weeks should be focused on making sure you have correct form, and can safely do the range of motion for each lift. If you have issues, focus on stretching. This is called the Anatomical Adaptation phase, the poing where your body is adapting to the new movements and stimulus. Even just getting one personal training session in during this phase to be sure you are on track with your form is going to be well worth the session.

 

  • Use caution while increasing weights. Cyclists frequently can quickly add weight to lower body lifts feeling like its easy, but be sure you are not out running weight levels that are safe for the rest of your body to support. Your leg muscles may be ready to up the weight on your squat, but your back may not be up to strength to support adding more weight to the bar. Focusing on isolation here can help – doing one legged squats instead of standard both legs for example – will help keep weight manageable by not overloading your back but keeping good challenge to the routine, while also adding the stability and balance.Keep your focus on maintaining balance and good form, rather than overloading yourself with weight. Poor form can allow you to cheat yourself from a proper workout, while also allowing you to add more weight at the same time – so you greatly induce risk of injury. Put your ego aside, lift manageable weight amounts, and always seek professional guidance when possible to ensure you are lifting safely.

 

These are some basic principles important for all cyclists and endurance athletes to keep in mind when including weights. There is a much larger discussion to be had here as well – different weight routines, repetitions, etc. The number of lifts you can choose from are endless, whether you have a few free weights, TRX, kettlebells, or fully stocked gym. Whatever your options, be sure your lifting follows these basic ideas to help keep your lifting on track with a routine that will help your cycling.

 

The details of a weight routine are typically going to vary from rider to rider depending on specific goals, if you have specific questions about weight training and how it may benefit you and your plan, please contact me and I am happy to help out! In my next post, I will cover some basic lifts to include that fit these criteria, but I wanted to start with the framework of what goes into a good plan for cyclists.
February is a time when people are usually starting get pretty comfortable on their road bikes. There has been a break for the cross racers to get some recovery after their season. Road racers have had a good long off season, site
and most people have been roped into the base mile bandwagon – whether they have big mile aspirations themselves, sick
or are just along for the ride with their teammates and friends for some January bike adventures. As we come into February, the urge to start adding in higher intensity and race miles becomes a constant temptation. But before you start really adding in intensity, there are a couple of things you should consider before moving on with higher intensity to be sure you are ready. Most people need a few more weeks of base and aerobic conditioning before they are really ready to add in intensity. Both for the time of year, and in general with where peoples self perceptions are. Hopefully these pointers will help give you some direction while allow you to check in with where you are at.

The first thing to think about is going to be timing of your goal events. You need 8-12 weeks of intensity to develop some good top end that is race ready. Going more than that can be OK in some instances, but for most people, it is going to just add in additional fatigue. If you still have gains to be made at lower intensity training, moving into higher intensity training too soon is ultimately going to to limit your potential.

Secondly, you want to be sure you have maximized gains at a lower intensity before moving into higher intensity training whenever possible. If you can make good progress with lower intensity training, you are gaining lots of ground while avoiding unnecessary fatigue and training stress which could catch up to you later in the season leading to over training, early peaking or even injury.

When trying to assess whether or not you still have room to improve on base level aerobic fitness, here are a couple of benchmarks you can use to help assess where you are at, and should be sure to meet before moving onto higher intensity:

  • Completed 8-12 weeks of training focused on zone 2, zone 3 aerobic intervals. Steadily building on time through this period to ensure you can comfortably sustain steady high aerobic rides(High zone 2) with relatively few breaks or rests in pedaling through the ride.
  • Intensity – you should be able to sustain several blocks of high aerobic intervals(Commonly called Zone 3 or tempo by most coaches/training methods) Totaling up to 40min to 60min on a ride. Being able to physically achieve this at a relatively comfortable rate of perceived exertion is one key goal to ensure you hit.
  • If looking at power and heart rate on your training rides, do a power test. From there find your FTP and appropriate zones as set based on this effort. Look at the longest race you have for a season, you should be able to sustain the upper reaches of your zone 2 as based by power through the ride, without your heart rate extended/drifting up into zone 3 by the end of the ride in order to sustain this pacing by power. If you find your heart rate rising through the ride, so that while riding in zone 2 power, but heart rate is into zone 3 levels, you will likely benefit from continued training in base zones and aerobic intervals. Be aware, dehydration, food intake and overall stress can also affect this, so be sure you take care of yourself out there – both for adequate assessment, and ensuring you are properly supporting your rides to train to your potential.

This last principle is known as cardiac drift, or also decoupling – the separation of heart rate and power. Cardiac drift/decoupling are good indicators of fatigue building through the ride, as well as aerobic fitness. Also, strive to achieve high quality miles as much as you can through base. This is especially true if your training indicators are showing signs that continued work on base would be beneficial. I would define quality training base miles as meeting the following ideals:

  • Very few breaks in pedaling. This means not soft pedaling down backsides of hills, maintaining steady pacing up and over a hill – I frequently see people sprint up a short roller, doubling their power on the climb, to only coast or soft pedal down the backside. Over the course of a long ride, this is putting numerous breaks into the ride, and really breaks up the aerobic conditioning. Removing these small breaks – even with the preceding efforts – will make the ride much more quality and often times more challenging for most riders.
  • Maintain zone 2 pacing that is appropriate to YOU for a ride. This means skipping the group rides and ensuring you are putting in some long miles on your own, dedicated solely to the pacing needed to meet your personal zones. Constant training slightly outside of your ideal training zones is not meeting your potential.
  • A good goal to work for, is trying to see how high you can get your average power for a ride, without EVER allowing your power to raise above zone 2 for the ride. Be sure your power meter averages the zeros into your average or else you a cheating! This ensures that every little pause you have in your pedaling is going to affect your average power and help keep you on the gas providing consistent pedaling and good, steady consistent aerobic work. You will find that working towards this will really make an endurance ride that may have seemed easy previously due to time or route, may suddenly become very challenging. Just be sure you are doing this in a safe manor – watch descents, traffic signals and general safety of whats in the road, and not just staring at your power unyielding to risks. You will also find this may change what constitutes as a good route for base miles – stop signs, intersections, long descents, or insanely steep climbs can all negatively impact your training by causing breaks in the ride or forcing you into intensities that are too hard for the period.

When setting up your season, a quality base is going to ensure you reach your potential. Hopefully these pointers will help you in assessing where you are at, give you goals to focus on in training sessions and aid in your assessment of determining when you need to begin adding in additional intensity.
February is a time when people are usually starting get pretty comfortable on their road bikes bikes. There has been a break for the cross racers to get some recovery after their season, page
road racers have had a good long off season, ampoule
and most people have been roped into the base mile bandwagon whether they have big mile aspirations themselves, or are just along for the ride with their teammates and friends for some January adventure rides. As we come into February, the urge to start adding in higher intensity and race miles becomes a constant temptation. But before you start really adding in intensity, there are a couple of things you should consider before moving on to be sure you are ready. Most people need a few more weeks of base and aerobic conditioning before they are ready, hopefully these pointers will help give you some direction while allow you to check in with where you are at.

The first thing to think about is going to be timing of your goal events. You need 8-12 weeks of intensity to develop some good top end that is race ready. Going more than that can be OK in some instances, but for most people, it is going to just add in additional fatigue. If you still have gains to be made at lower intensity training, moving into higher intensity training too soon is ultimately going to to limit your potential.

Secondly, you want to be sure you have maximized gains at a lower intensity before moving into higher intensity training. If you can make good progress with lower intensity training, you are gaining lots of ground while avoiding unnecessary fatigue and training stress which could catch up to you later in the season with over training, early peaking or even injury.

When trying to assess whether or not you still have room to improve on base level aerobic fitness, here are a couple of benchmarks you can use to help assess where you are at.

  • Completed 8-12 weeks of training focused on zone 2, zone 3 aerobic intervals, and building on time to ensure you can comfortably sustain steady high aerobic rides(High zone 2) with relatively few breaks or rests in pedaling through the ride.
  • Intensity – you should be able to sustain several blocks of high aerobic intervals(Commonly called Zone 3 or tempo by most coaches/training methods) Totalling up to 40min to 60min on a ride. Being able to physically achieve that at a relatively comfortable rate of perceived exertion is one guide to ensure you hit.
  • If looking at power and heart rate, do a power test, and from there find your FTP, and appropriate zones as set based on this effort. Look at the longest race you have for a season, you should be able to sustain the upper reaches of your zone 2 as based by power through the ride, without your heart rate extended up into zone 3 by the end of the ride in order to sustain this power pacing. If you find your heart rate continuing to rise, you will likely benefit from continued training in base zones and aerobic intervals. Be aware, dehydration, food intake and overall stress can also affect this, so be sure you take care of yourself out there – both for adequate assessment, and ensuring you are properly supporting your rides to train to your potential.

This last principle is as it applies to cardiac drift, or also decoupling. The two factors are good indicators of fatigue building through the ride, as well as aerobic fitness. Also, strive to achieve high quality miles as much as you can through base. This is especially true if your training indicators are showing signs that continued work on base would be beneficial. I would define quality training base miles as meeting the following ideals:

  • Very few breaks in pedaling. This means not soft pedaling down backsides of hills, maintaining steady pacing up and over a hill – I frequently see people sprint up a short roller, doubling their power on the climb, to only coast or soft pedal down the backside. Over the course of a long ride, this putting in breaks into the ride.
  • Maintaining zone 2 pacing that is appropriate to you for a ride. This means skipping the group rides and ensuring you are putting in some long miles on your own, dedicated solely to the pacing needed to meet your personal zones.
  • A good goal to work for, is trying to see how high you can get your average power for a ride, without EVER allowing your power to raise above zone 2 for the ride. Be sure your power meter averages in the zeros into your average or else you a cheating! This ensures every little pause you have in your pedaling is going to affect your average power, and help keep you on the gas. You will find that working towards this will really make an endurance ride that may have seemed easy previously challenging. Just be sure you are doing this in a safe manor – watch descents, traffic signals and general safety of whats in the road. You will find that a quality base miles route can change drastically to meet this.

When setting up your season, a quality base is going to ensure you reach your potential. Hopefully these pointers will help you in assessing where you are at, give you goals to work on as you continue to train and aid in your assessment of determining when you need to begin adding in additional intensity.
February is a time when people are usually starting get pretty comfortable on their road bikes. There has been a break for the cross racers to get some recovery after their season. Road racers have had a good long off season, visit web
and most people have been roped into the base mile bandwagon – whether they have big mile aspirations themselves, or are just along for the ride with their teammates and friends for some January bike adventures. As we come into February, the urge to start adding in higher intensity and race miles becomes a constant temptation. But before you start really adding in intensity, there are a couple of things you should consider before moving on with higher intensity to be sure you are ready. Most people need a few more weeks of base and aerobic conditioning before they are really ready to add in intensity. Both for the time of year, and in general with where peoples self perceptions are. Hopefully these pointers will help give you some direction while allow you to check in with where you are at.

The first thing to think about is going to be timing of your goal events. You need 8-12 weeks of intensity to develop some good top end that is race ready. Going more than that can be OK in some instances, but for most people, it is going to just add in additional fatigue. If you still have gains to be made at lower intensity training, moving into higher intensity training too soon is ultimately going to to limit your potential.

Secondly, you want to be sure you have maximized gains at a lower intensity before moving into higher intensity training whenever possible. If you can make good progress with lower intensity training, you are gaining lots of ground while avoiding unnecessary fatigue and training stress which could catch up to you later in the season leading to over training, early peaking or even injury.

When trying to assess whether or not you still have room to improve on base level aerobic fitness, here are a couple of benchmarks you can use to help assess where you are at, and should be sure to meet before moving onto higher intensity:

  • Completed 8-12 weeks of training focused on zone 2, zone 3 aerobic intervals. Steadily building on time through this period to ensure you can comfortably sustain steady high aerobic rides(High zone 2) with relatively few breaks or rests in pedaling through the ride.
  • Intensity – you should be able to sustain several blocks of high aerobic intervals(Commonly called Zone 3 or tempo by most coaches/training methods) Totaling up to 40min to 60min on a ride. Being able to physically achieve this at a relatively comfortable rate of perceived exertion is one key goal to ensure you hit.
  • If looking at power and heart rate on your training rides, do a power test. From there find your FTP and appropriate zones as set based on this effort. Look at the longest race you have for a season, you should be able to sustain the upper reaches of your zone 2 as based by power through the ride, without your heart rate extended/drifting up into zone 3 by the end of the ride in order to sustain this pacing by power. If you find your heart rate rising through the ride, so that while riding in zone 2 power, but heart rate is into zone 3 levels, you will likely benefit from continued training in base zones and aerobic intervals. Be aware, dehydration, food intake and overall stress can also affect this, so be sure you take care of yourself out there – both for adequate assessment, and ensuring you are properly supporting your rides to train to your potential.

This last principle is known as cardiac drift, or also decoupling – the separation of heart rate and power. Cardiac drift/decoupling are good indicators of fatigue building through the ride, as well as aerobic fitness. Also, strive to achieve high quality miles as much as you can through base. This is especially true if your training indicators are showing signs that continued work on base would be beneficial. I would define quality training base miles as meeting the following ideals:

  • Very few breaks in pedaling. This means not soft pedaling down backsides of hills, maintaining steady pacing up and over a hill – I frequently see people sprint up a short roller, doubling their power on the climb, to only coast or soft pedal down the backside. Over the course of a long ride, this is putting numerous breaks into the ride, and really breaks up the aerobic conditioning. Removing these small breaks – even with the preceding efforts – will make the ride much more quality and often times more challenging for most riders.
  • Maintain zone 2 pacing that is appropriate to YOU for a ride. This means skipping the group rides and ensuring you are putting in some long miles on your own, dedicated solely to the pacing needed to meet your personal zones. Constant training slightly outside of your ideal training zones is not meeting your potential.
  • A good goal to work for, is trying to see how high you can get your average power for a ride, without EVER allowing your power to raise above zone 2 for the ride. Be sure your power meter averages the zeros into your average or else you a cheating! This ensures that every little pause you have in your pedaling is going to affect your average power and help keep you on the gas providing consistent pedaling and good, steady consistent aerobic work. You will find that working towards this will really make an endurance ride that may have seemed easy previously due to time or route, may suddenly become very challenging. Just be sure you are doing this in a safe manor – watch descents, traffic signals and general safety of whats in the road, and not just staring at your power unyielding to risks. You will also find this may change what constitutes as a good route for base miles – stop signs, intersections, long descents, or insanely steep climbs can all negatively impact your training by causing breaks in the ride or forcing you into intensities that are too hard for the period.

When setting up your season, a quality base is going to ensure you reach your potential. Hopefully these pointers will help you in assessing where you are at, give you goals to focus on in training sessions and aid in your assessment of determining when you need to begin adding in additional intensity.
February is a time when people are usually starting get pretty comfortable on their road bikes. There has been a break for the cross racers to get some recovery after their season. Road racers have had a good long off season, ambulance
and most people have been roped into the base mile bandwagon – whether they have big mile aspirations themselves, order or are just along for the ride with their teammates and friends for some January bike adventures. As we come into February, discount
the urge to start adding in higher intensity and race miles becomes a constant temptation. But before you start really adding in intensity, there are a couple of things you should consider before moving on with higher intensity to be sure you are ready. Most people need a few more weeks of base and aerobic conditioning before they are really ready to add in intensity. Both for the time of year, and in general with where peoples self perceptions are. Hopefully these pointers will help give you some direction while allow you to check in with where you are at.

The first thing to think about is going to be timing of your goal events. You need 8-12 weeks of intensity to develop some good top end that is race ready. Going more than that can be OK in some instances, but for most people, it is going to just add in additional fatigue. If you still have gains to be made at lower intensity training, moving into higher intensity training too soon is ultimately going to to limit your potential.

Secondly, you want to be sure you have maximized gains at a lower intensity before moving into higher intensity training whenever possible. If you can make good progress with lower intensity training, you are gaining lots of ground while avoiding unnecessary fatigue and training stress which could catch up to you later in the season leading to over training, early peaking or even injury.

When trying to assess whether or not you still have room to improve on base level aerobic fitness, here are a couple of benchmarks you can use to help assess where you are at, and should be sure to meet before moving onto higher intensity:

  • Completed 8-12 weeks of training focused on zone 2, zone 3 aerobic intervals. Steadily building on time through this period to ensure you can comfortably sustain steady high aerobic rides(High zone 2) with relatively few breaks or rests in pedaling through the ride.
  • Intensity – you should be able to sustain several blocks of high aerobic intervals(Commonly called Zone 3 or tempo by most coaches/training methods) Totaling up to 40min to 60min on a ride. Being able to physically achieve this at a relatively comfortable rate of perceived exertion is one key goal to ensure you hit.
  • If looking at power and heart rate on your training rides, do a power test. From there find your FTP and appropriate zones as set based on this effort. Look at the longest race you have for a season, you should be able to sustain the upper reaches of your zone 2 as based by power through the ride, without your heart rate extended/drifting up into zone 3 by the end of the ride in order to sustain this pacing by power. If you find your heart rate rising through the ride, so that while riding in zone 2 power, but heart rate is into zone 3 levels, you will likely benefit from continued training in base zones and aerobic intervals. Be aware, dehydration, food intake and overall stress can also affect this, so be sure you take care of yourself out there – both for adequate assessment, and ensuring you are properly supporting your rides to train to your potential.

This last principle is known as cardiac drift, or also decoupling – the separation of heart rate and power. Cardiac drift/decoupling are good indicators of fatigue building through the ride, as well as aerobic fitness. Also, strive to achieve high quality miles as much as you can through base. This is especially true if your training indicators are showing signs that continued work on base would be beneficial. I would define quality training base miles as meeting the following ideals:

  • Very few breaks in pedaling. This means not soft pedaling down backsides of hills, maintaining steady pacing up and over a hill – I frequently see people sprint up a short roller, doubling their power on the climb, to only coast or soft pedal down the backside. Over the course of a long ride, this is putting numerous breaks into the ride, and really breaks up the aerobic conditioning. Removing these small breaks – even with the preceding efforts – will make the ride much more quality and often times more challenging for most riders.
  • Maintain zone 2 pacing that is appropriate to YOU for a ride. This means skipping the group rides and ensuring you are putting in some long miles on your own, dedicated solely to the pacing needed to meet your personal zones. Constant training slightly outside of your ideal training zones is not meeting your potential.
  • A good goal to work for, is trying to see how high you can get your average power for a ride, without EVER allowing your power to raise above zone 2 for the ride. Be sure your power meter averages the zeros into your average or else you a cheating! This ensures that every little pause you have in your pedaling is going to affect your average power and help keep you on the gas providing consistent pedaling and good, steady consistent aerobic work. You will find that working towards this will really make an endurance ride that may have seemed easy previously due to time or route, may suddenly become very challenging. Just be sure you are doing this in a safe manor – watch descents, traffic signals and general safety of whats in the road, and not just staring at your power unyielding to risks. You will also find this may change what constitutes as a good route for base miles – stop signs, intersections, long descents, or insanely steep climbs can all negatively impact your training by causing breaks in the ride or forcing you into intensities that are too hard for the period.

When setting up your season, a quality base is going to ensure you reach your potential. Hopefully these pointers will help you in assessing where you are at, give you goals to focus on in training sessions and aid in your assessment of determining when you need to begin adding in additional intensity.

To kick off daylight savings and racing finally arriving, there
I am offering a package deal of a consultation to get zones set up, as well as 4 weekly group training sessions.
Weekly coached, outside on the bike workouts, leaving from NW portland at 5:45. The series will also include setting up individual power zones and power/HR analysis of individual TT (To be done on ones own) pre and post series, with a discussion of training weaknesses and strengths we can derive from the test and input from the rider. This part will require someone to do a 20min field test/time trial on their own which I will review and discuss.
For the group interval portion, Thursdays, 5:45-7:15, leaving from 625 NW 17th Ave, Portland, Or 97212. Training consists of 90min on the bike intervals.
How it works:
  • Warm up together, working on handling, group & race skills in this portion as time permits and riding to interval starting location.
  • Arrive at interval starting location. this point everyone does the interval for the day, with any tweaks made for specific needs of an individual based on initial test findings. I bounce from rider to rider to check form, cadence, pacing, etc. Workouts will range from interval work, climbing, sprinting, TTT, etc based on upcoming racing needs and timing of fitness. Some workouts require pairs, groups, and skills built into the workout.
  • Regroup at predetermined places as needed during rest periods.
  • Cool down, ride back to starting point as a group.
Cost: $90, includes 4 coached group workouts, individual power and heart rate zone analysis of self field test and personal consultation. This series is also included with any monthly coaching plans for anyone enrolled in a coaching program.

Base miles – be sure your base is SOLID before adding in the intensity!

I am a cycling coach and massage therapist based in Portland Oregon. As a coach, physician
I have worked with many individuals at all levels, from people just getting into the sport or training for fun and fitness, people just getting into racing, and up to elite level riders attending national level races such as Elite Road Nationals or Cyclocross Nationals.

As a massage therapist, I happily work on anyone looking to improve their wellness by including massage. I specialize in deep tissue and structural integration which also include influences of other modalities I have trained in such as Swedish, thai, trigger points and myofascial release. I enjoy working to help people get back to their normal life routine after injuries or big training events as well as just helping get people back to feeling great after a stressful day at work.

In addition to these primary roles, I assume many other roles for event management, providing clinics, setting up training camps and providing public out reach for cycling and wellness.

 

chrisswan3
My goal with this site is to give people a little more insight into who I am and highlight a little more about what I do as an endurance coach and massage therapist, this web
as well as offer articles and race reports in a place where friends and clients can easily learn something new to help them in their own pursuits of good health and athletic excellence, while getting to know me better as a coach and massage therapist at the same time

I first discovered my love for two wheels, probably as soon as I was allowed to stray, I still remember that shiny red tricycle!  From there the obsession only got worse, and before long, I was on my bike every day from a young age.  But wait, there are more things that have led to my experiences as a bike racer than life on a tricycle.  My real age as a bike racer was started when I was highly involved with music. The bassoon, to be specific. I have had music in my genes as far back as I know. My musical background took me from my home state of Oregon to the California Bay Area to attend the San Francisco Conservatory of Music.

While I was attending the Conservatory, I started commuting to and from on my bike daily. From there, my time spent on two wheels would grow and grow. I started studying up on all the info I could find on training, riding, and as I started to get into group rides, racing. Once I got the bug for racing, there was no turning back. I decided to devote myself to becoming as fast as I could.

After my time at the Conservatory, I moved back to Oregon to attend school at the University of Oregon. Here I earned a degree in Economics.  I also spent a large part of my time devoted to keeping up on the latest information on training and physiology to supplement my goals as a cyclist.  But a degree in Economics paid out enormously well as a cycling coach as well – all that statistical work in Econometrics provides a number of excellent tools in assessing the information gathered from power and heart rate files, since most of the tools associated with reading data from workouts is directly out of statistical work .  Most of time spent coaching is comprised of comparing actual values with past values, expected values and working to forecast future values based on what I am seeing.  Using this info I work to assigning appropriate values to work with in the present that should support a given trajectory of improvement based on scientific data that has been proven to create great success in ones development.  Phrased like that, its hard to decipher whether the topic is relating to econ or sports performance.  Luckily, my love of and experience in training and racing when paired with these tools have proven to be great tools to work with while coaching people of all ages and abilities.

In addition to school, I started working with friends and new riders, helping them get into the sport and began to coach riders coming into the sport. Getting a coach is about having a pro balance training to fit into your lifestyle to help you get the most improvement possible.  My job is about looking at your goals, and helping to fit training to meet your goals with the time and resources you have available to train.  A lot of people think being a coach means I am only working with professional athletes, but the truth of the matter is that most of the individuals I work with are full time business professionals, with familys, kids, and a busy work life.  They may only have 6-10 hours a week to train, its my job to set up their training to make those hours count and get as much improvement as we can with limited time and resources to devote to training.

After I began coaching full time, I decided I wanted to be able to provide more support to those I am working with and went back to school to become a Licensed Massage Therapist.  With massage therapy, I am able to help athletes recover from injuries, improve their sports performance and well being.

In addition to coaching and massage, I have worked to help coordinate many events, race promotion, clinics and other behind the scenes work. Its important to help keep great opportunities in place for people to participate in, or learn more about the art of training, well being or racing, and I often find myself in position to contribute support in putting these together.

I am a coach and massage therapist at Upper Echelon Fitness, where I am a part of a team of experienced professionals with the common goal of supporting individuals of all levels in their pursuit of a healthy lifestyle.  I race and help manage a phenomenal elite team at Team Oregon, and we have created a team that has become a top development team in the northwest. In addition to developing riders from new racers to category 1 elite riders, Team Oregon is maintaining one of the best elite teams on the west coast.

Keep checking the site for articles to help improve your racing, training and fitness and better understand your body and benefits of specific massage work!

chrisswan3
Usually once December rolls around, pharmacy
I have a lot of people starting to talk to me about weight training and how it best plays into their training. There is some debate as to the benefits from weights and cycling, pancreatitis
but overall it seems to be a greater benefit than hinderance to most athletes. Some of the benefits for cyclists include: increased power, improved joint stability, opportunity to improve muscle imbalances, weight bearing activity for bone density. For some people its just a good way to mix up their training as well and allow a bit of a break from being on the bike all the time, which many riders may find important to maintaining long run focus in training.

Here are some key guidelines to keep in mind as you look at what you want to include in a weight program. I think these are the key fundamentals in seeing just why strength fits into the season of an endurance athlete, and helps maintain your focus on the correct ideas when training.

Weight lifting is not our primary sport, it exists to support our primary sport. We want to use it in our training to achieve highly effective time spent for getting results in our primary sport. It is important to use strength training as a means for improving muscular power – this is the obvious thing most of us think of – but here are the other key components a good strength program is going to focus on:

  • Range of motion – it is very important to have healthy ranges of motion while lifting, so be sure you are flexible enough to safely lift properly. Most lifts out there take you through a full range of motion of whatever joint (or joints) are being focused on, but its good to keep in mind that achieving full range of motion while lifting is a major goal of most lifts. Ensure you are doing the full range of motion of the lifts, and not shortening the range.
  • Supporting muscle groups – you want to improve strength in primary movers for cycling, but it is very important to also focus on lifts that strengthen weak muscles underused in cycling.
  • Balance, stability, coordination – On the bike, we are so limited to a single plane of motion, with all of our motions being trapped into the pedal stroke. Including lifts that take you outside of this small area of movement is key for joint health and overall good health. Isolating lifts or lifts that require a bit of balance are especially helpful for cyclists and ensuring we are engaging multiple muscle groups.
  • Lift for better overall health and injury prevention – the goal with strength should not just to be in producing more power on the bike. Thats great and all, but its pretty hard to produce power if you have to take a month off in peak season to recover from a knee injury caused by weak glute activation. Get an evaluation from a personal trainer, coach or physical therapist to find out where your weak areas are. Take care of imbalances now, before something small and probably unnoticeable turns into an injury.
  • Ease into the lifts. The first few weeks should be focused on making sure you have correct form, and can safely do the range of motion for each lift. If you have issues, focus on stretching. This is called the Anatomical Adaptation phase, the point where your body is adapting to the new movements and stimulus. Even just getting one personal training session in during this phase to be sure you are on track with your form is going to be well worth the session.
  • Use caution while increasing weights. Cyclists frequently can quickly add weight to lower body lifts since leg muscles are already strong, but be sure you are not out running weight levels that are safe for the rest of your body to support. Your leg muscles may be ready to up the weight on your squat, but your back may not be ready to support adding more weight to the bar. Focusing on isolation here can help – doing one legged squats instead of standard both legs for example – will help keep weight manageable by not overloading your back, but keeping good challenge to the routine. while also adding the stability and balance.Keep your focus on maintaining balance and good form, rather than overloading yourself with weight. Poor form can allow you to cheat yourself from a proper workout, while also allowing you to add more weight at the same time – so you greatly induce risk of injury. Put your ego aside, lift manageable weight amounts, and always seek professional guidance when possible to ensure you are lifting safely.

These are some basic principles important for all cyclists and endurance athletes to keep in mind when including weights. There is a much larger discussion to be had here as well – different weight routines, repetitions, etc. The number of lifts you can choose from are endless, whether you have a few free weights, TRX, kettlebells, or fully stocked gym. Whatever your options, be sure your lifting follows these basic ideas to help keep your lifting on track with a routine that will help your cycling.

The details of a weight routine are typically going to vary from rider to rider depending on specific goals, if you have specific questions about weight training and how it may benefit you and your plan, please contact me and I am happy to help out! In my next post, I will cover some basic lifts to include that fit these criteria, but I wanted to start with the framework of what goes into a good plan for cyclists.
Usually once December rolls around, advice
I have a lot of people starting to talk to me about weight training and how it best plays into their training. There is some debate as to the benefits from weights and cycling, hospital
but overall it seems to be a greater benefit than hinderance to most athletes. Some of the benefits for cyclists include: increased power, improved joint stability, opportunity to improve muscle imbalances, weight bearing activity for bone density. For some people its just a good way to mix up their training as well and allow a bit of a break from being on the bike all the time, which many riders may find important to maintaining long run focus in training.

Here are some key guidelines to keep in mind as you look at what you want to include in a weight program. I think these are the key fundamentals in seeing just why strength fits into the season of an endurance athlete, and helps maintain your focus on the correct ideas when training.

Weight lifting is not our primary sport, it exists to support our primary sport. We want to use it in our training to achieve highly effective time spent for getting results in our primary sport. It is important to use strength training as a means for improving muscular power – this is the obvious thing most of us think of – but here are the other key components a good strength program is going to focus on:

  • Range of motion – it is very important to have healthy ranges of motion while lifting, so be sure you are flexible enough to safely lift properly. Most lifts out there take you through a full range of motion of whatever joint (or joints) are being focused on, but its good to keep in mind that achieving full range of motion while lifting is a major goal of most lifts. Ensure you are doing the full range of motion of the lifts, and not shortening the range.
  • Supporting muscle groups – you want to improve strength in primary movers for cycling, but it is very important to also focus on lifts that strengthen weak muscles underused in cycling.
  • Balance, stability, coordination – On the bike, we are so limited to a single plane of motion, with all of our motions being trapped into the pedal stroke. Including lifts that take you outside of this small area of movement is key for joint health and overall good health. Isolating lifts or lifts that require a bit of balance are especially helpful for cyclists and ensuring we are engaging multiple muscle groups.
  • Lift for better overall health and injury prevention – the goal with strength should not just to be in producing more power on the bike. Thats great and all, but its pretty hard to produce power if you have to take a month off in peak season to recover from a knee injury caused by weak glute activation. Get an evaluation from a personal trainer, coach or physical therapist to find out where your weak areas are. Take care of imbalances now, before something small and probably unnoticeable turns into an injury.
  • Ease into the lifts. The first few weeks should be focused on making sure you have correct form, and can safely do the range of motion for each lift. If you have issues, focus on stretching. This is called the Anatomical Adaptation phase, the point where your body is adapting to the new movements and stimulus. Even just getting one personal training session in during this phase to be sure you are on track with your form is going to be well worth the session.
  • Use caution while increasing weights. Cyclists frequently can quickly add weight to lower body lifts since leg muscles are already strong, but be sure you are not out running weight levels that are safe for the rest of your body to support. Your leg muscles may be ready to up the weight on your squat, but your back may not be ready to support adding more weight to the bar. Focusing on isolation here can help – doing one legged squats instead of standard both legs for example – will help keep weight manageable by not overloading your back, but keeping good challenge to the routine. This also adds stability and balance. Keep your focus on maintaining balance and good form, rather than overloading yourself with weight. Poor form can allow you to cheat yourself from a proper workout, while also allowing you to add more weight at the same time – so you greatly induce risk of injury. Put your ego aside, lift manageable weight amounts, and always seek professional guidance when possible to ensure you are lifting safely.

These are some basic principles important for all cyclists and endurance athletes to keep in mind when including weights. There is a much larger discussion to be had here as well – different weight routines, repetitions, etc. The number of lifts you can choose from are endless, whether you have a few free weights, TRX, kettlebells, or fully stocked gym. Whatever your options, be sure your lifting follows these basic ideas to help keep your lifting on track with a routine that will help your cycling.

The details of a weight routine are typically going to vary from rider to rider depending on specific goals, if you have specific questions about weight training and how it may benefit you and your plan, please contact me and I am happy to help out! In my next post, I will cover some basic lifts to include that fit these criteria, but I wanted to start with the framework of what goes into a good plan for cyclists.
Usually once December rolls around, check
I have a lot of people starting to talk to me about weight training and how it best plays into their training. There is some debate as to the benefits from weights and cycling, pilule but overall it seems to be a greater benefit than hinderance to most athletes. Some of the benefits for cyclists include: increased power, shop improved joint stability, opportunity to improve muscle imbalances, weight bearing activity for bone density. For some people its just a good way to mix up their training as well and allow a bit of a break from being on the bike all the time, which many riders may find important to maintaining long run focus in training.

Here are some key guidelines to keep in mind as you look at what you want to include in a weight program. I think these are the key fundamentals in seeing just why strength fits into the season of an endurance athlete, and helps maintain your focus on the correct ideas when training.

Weight lifting is not our primary sport, it exists to support our primary sport. We want to use it in our training to achieve highly effective time spent for getting results in our primary sport. It is important to use strength training as a means for improving muscular power – this is the obvious thing most of us think of – but here are the other key components a good strength program is going to focus on:

  • Range of motion – it is very important to have healthy ranges of motion while lifting, so be sure you are flexible enough to safely lift properly. Most lifts out there take you through a full range of motion of whatever joint (or joints) are being focused on, but its good to keep in mind that achieving full range of motion while lifting is a major goal of most lifts. Ensure you are doing the full range of motion of the lifts, and not shortening the range.
  • Supporting muscle groups – you want to improve strength in primary movers for cycling, but it is very important to also focus on lifts that strengthen weak muscles underused in cycling.
  • Balance, stability, coordination – On the bike, we are so limited to a single plane of motion, with all of our motions being trapped into the pedal stroke. Including lifts that take you outside of this small area of movement is key for joint health and overall good health. Isolating lifts or lifts that require a bit of balance are especially helpful for cyclists and ensuring we are engaging multiple muscle groups.
  • Lift for better overall health and injury prevention – the goal with strength should not just to be in producing more power on the bike. Thats great and all, but its pretty hard to produce power if you have to take a month off in peak season to recover from a knee injury caused by weak glute activation. Get an evaluation from a personal trainer, coach or physical therapist to find out where your weak areas are. Take care of imbalances now, before something small and probably unnoticeable turns into an injury.
  • Ease into the lifts. The first few weeks should be focused on making sure you have correct form, and can safely do the range of motion for each lift. If you have issues, focus on stretching. This is called the Anatomical Adaptation phase, the point where your body is adapting to the new movements and stimulus. Even just getting one personal training session in during this phase to be sure you are on track with your form is going to be well worth the session.
  • Use caution while increasing weights. Cyclists frequently can quickly add weight to lower body lifts since leg muscles are already strong, but be sure you are not out running weight levels that are safe for the rest of your body to support. Your leg muscles may be ready to up the weight on your squat, but your back may not be ready to support adding more weight to the bar. Focusing on isolation here can help – doing one legged squats instead of standard both legs for example – will help keep weight manageable by not overloading your back, but keeping good challenge to the routine. This also adds stability and balance. Keep your focus on maintaining balance and good form, rather than overloading yourself with weight. Poor form can allow you to cheat yourself from a proper workout, while also allowing you to add more weight at the same time – so you greatly induce risk of injury. Put your ego aside, lift manageable weight amounts, and always seek professional guidance when possible to ensure you are lifting safely.

These are some basic principles important for all cyclists and endurance athletes to keep in mind when including weights. There is a much larger discussion to be had here as well – different weight routines, repetitions, etc. The number of lifts you can choose from are endless, whether you have a few free weights, TRX, kettlebells, or fully stocked gym. Whatever your options, be sure your lifting follows these basic ideas to help keep your lifting on track with a routine that will help your cycling.

The details of a weight routine are typically going to vary from rider to rider depending on specific goals, if you have specific questions about weight training and how it may benefit you and your plan, please contact me and I am happy to help out! In my next post, I will cover some basic lifts to include that fit these criteria, but I wanted to start with the framework of what goes into a good plan for cyclists.
Usually once December rolls around, Breast
I have a lot of people starting to talk to me about weight training and how it best plays into their training. There is some debate as to the benefits from weights and cycling, medic
but overall it seems to be a greater benefit than hinderance to most athletes. Some of the benefits for cyclists include: increased power, improved joint stability, opportunity to improve muscle imbalances, weight bearing activity for bone density. For some people its just a good way to mix up their training as well and allow a bit of a break from being on the bike all the time, which many riders may find important to maintaining long run focus in training.

Here are some key guidelines to keep in mind as you look at what you want to include in a weight program. I think these are the key fundamentals in seeing just why strength fits into the season of an endurance athlete, and helps maintain your focus on the correct ideas when training.

Weight lifting is not our primary sport, it exists to support our primary sport. We want to use it in our training to achieve highly effective time spent for getting results in our primary sport. It is important to use strength training as a means for improving muscular power – this is the obvious thing most of us think of – but here are the other key components a good strength program is going to focus on:

  • Range of motion – it is very important to have healthy ranges of motion while lifting, so be sure you are flexible enough to safely lift properly. Most lifts out there take you through a full range of motion of whatever joint (or joints) are being focused on, but its good to keep in mind that achieving full range of motion while lifting is a major goal of most lifts. Ensure you are doing the full range of motion of the lifts, and not shortening the range.
  • Supporting muscle groups – you want to improve strength in primary movers for cycling, but it is very important to also focus on lifts that strengthen weak muscles underused in cycling.
  • Balance, stability, coordination – On the bike, we are so limited to a single plane of motion, with all of our motions being trapped into the pedal stroke. Including lifts that take you outside of this small area of movement is key for joint health and overall good health. Isolating lifts or lifts that require a bit of balance are especially helpful for cyclists and ensuring we are engaging multiple muscle groups.
  • Lift for better overall health and injury prevention – the goal with strength should not just to be in producing more power on the bike. Thats great and all, but its pretty hard to produce power if you have to take a month off in peak season to recover from a knee injury caused by weak glute activation. Get an evaluation from a personal trainer, coach or physical therapist to find out where your weak areas are. Take care of imbalances now, before something small and probably unnoticeable turns into an injury.
  • Ease into the lifts. The first few weeks should be focused on making sure you have correct form, and can safely do the range of motion for each lift. If you have issues, focus on stretching. This is called the Anatomical Adaptation phase, the poing where your body is adapting to the new movements and stimulus. Even just getting one personal training session in during this phase to be sure you are on track with your form is going to be well worth the session.
  • Use caution while increasing weights. Cyclists frequently can quickly add weight to lower body lifts feeling like its easy, but be sure you are not out running weight levels that are safe for the rest of your body to support. Your leg muscles may be ready to up the weight on your squat, but your back may not be up to strength to support adding more weight to the bar. Focusing on isolation here can help – doing one legged squats instead of standard both legs for example – will help keep weight manageable by not overloading your back but keeping good challenge to the routine, while also adding the stability and balance.Keep your focus on maintaining balance and good form, rather than overloading yourself with weight. Poor form can allow you to cheat yourself from a proper workout, while also allowing you to add more weight at the same time – so you greatly induce risk of injury. Put your ego aside, lift manageable weight amounts, and always seek professional guidance when possible to ensure you are lifting safely.

These are some basic principles important for all cyclists and endurance athletes to keep in mind when including weights. There is a much larger discussion to be had here as well – different weight routines, repetitions, etc. The number of lifts you can choose from are endless, whether you have a few free weights, TRX, kettlebells, or fully stocked gym. Whatever your options, be sure your lifting follows these basic ideas to help keep your lifting on track with a routine that will help your cycling.

The details of a weight routine are typically going to vary from rider to rider depending on specific goals, if you have specific questions about weight training and how it may benefit you and your plan, please contact me and I am happy to help out! In my next post, I will cover some basic lifts to include that fit these criteria, but I wanted to start with the framework of what goes into a good plan for cyclists.
Usually once December rolls around, erectile
I have a lot of people starting to talk to me about weight training and how it best plays into their training. There is some debate as to the benefits from weights and cycling, pancreatitis
but overall it seems to be a greater benefit than hinderance to most athletes. Some of the benefits for cyclists include: increased power, improved joint stability, opportunity to improve muscle imbalances, weight bearing activity for bone density. For some people its just a good way to mix up their training as well and allow a bit of a break from being on the bike all the time, which many riders may find important to maintaining long run focus in training.

 

Here are some key guidelines to keep in mind as you look at what you want to include in a weight program. I think these are the key fundamentals in seeing just why strength fits into the season of an endurance athlete, and helps maintain your focus on the correct ideas when training.

 

Weight lifting is not our primary sport, it exists to support our primary sport. We want to use it in our training to achieve highly effective time spent for getting results in our primary sport. It is important to use strength training as a means for improving muscular power – this is the obvious thing most of us think of – but here are the other key components a good strength program is going to focus on:

 

  • Range of motion – it is very important to have healthy ranges of motion while lifting, so be sure you are flexible enough to safely lift properly. Most lifts out there take you through a full range of motion of whatever joint (or joints) are being focused on, but its good to keep in mind that achieving full range of motion while lifting is a major goal of most lifts. Ensure you are doing the full range of motion of the lifts, and not shortening the range.

 

  • Supporting muscle groups – you want to improve strength in primary movers for cycling, but it is very important to also focus on lifts that strengthen weak muscles underused in cycling.

 

  • Balance, stability, coordination – On the bike, we are so limited to a single plane of motion, with all of our motions being trapped into the pedal stroke. Including lifts that take you outside of this small area of movement is key for joint health and overall good health. Isolating lifts or lifts that require a bit of balance are especially helpful for cyclists and ensuring we are engaging multiple muscle groups.

 

  • Lift for better overall health and injury prevention – the goal with strength should not just to be in producing more power on the bike. Thats great and all, but its pretty hard to produce power if you have to take a month off in peak season to recover from a knee injury caused by weak glute activation. Get an evaluation from a personal trainer, coach or physical therapist to find out where your weak areas are. Take care of imbalances now, before something small and probably unnoticeable turns into an injury.

 

  • Ease into the lifts. The first few weeks should be focused on making sure you have correct form, and can safely do the range of motion for each lift. If you have issues, focus on stretching. This is called the Anatomical Adaptation phase, the poing where your body is adapting to the new movements and stimulus. Even just getting one personal training session in during this phase to be sure you are on track with your form is going to be well worth the session.

 

  • Use caution while increasing weights. Cyclists frequently can quickly add weight to lower body lifts feeling like its easy, but be sure you are not out running weight levels that are safe for the rest of your body to support. Your leg muscles may be ready to up the weight on your squat, but your back may not be up to strength to support adding more weight to the bar. Focusing on isolation here can help – doing one legged squats instead of standard both legs for example – will help keep weight manageable by not overloading your back but keeping good challenge to the routine, while also adding the stability and balance.Keep your focus on maintaining balance and good form, rather than overloading yourself with weight. Poor form can allow you to cheat yourself from a proper workout, while also allowing you to add more weight at the same time – so you greatly induce risk of injury. Put your ego aside, lift manageable weight amounts, and always seek professional guidance when possible to ensure you are lifting safely.

 

These are some basic principles important for all cyclists and endurance athletes to keep in mind when including weights. There is a much larger discussion to be had here as well – different weight routines, repetitions, etc. The number of lifts you can choose from are endless, whether you have a few free weights, TRX, kettlebells, or fully stocked gym. Whatever your options, be sure your lifting follows these basic ideas to help keep your lifting on track with a routine that will help your cycling.

 

The details of a weight routine are typically going to vary from rider to rider depending on specific goals, if you have specific questions about weight training and how it may benefit you and your plan, please contact me and I am happy to help out! In my next post, I will cover some basic lifts to include that fit these criteria, but I wanted to start with the framework of what goes into a good plan for cyclists.
February is a time when people are usually starting get pretty comfortable on their road bikes. There has been a break for the cross racers to get some recovery after their season. Road racers have had a good long off season, site
and most people have been roped into the base mile bandwagon – whether they have big mile aspirations themselves, sick
or are just along for the ride with their teammates and friends for some January bike adventures. As we come into February, the urge to start adding in higher intensity and race miles becomes a constant temptation. But before you start really adding in intensity, there are a couple of things you should consider before moving on with higher intensity to be sure you are ready. Most people need a few more weeks of base and aerobic conditioning before they are really ready to add in intensity. Both for the time of year, and in general with where peoples self perceptions are. Hopefully these pointers will help give you some direction while allow you to check in with where you are at.

The first thing to think about is going to be timing of your goal events. You need 8-12 weeks of intensity to develop some good top end that is race ready. Going more than that can be OK in some instances, but for most people, it is going to just add in additional fatigue. If you still have gains to be made at lower intensity training, moving into higher intensity training too soon is ultimately going to to limit your potential.

Secondly, you want to be sure you have maximized gains at a lower intensity before moving into higher intensity training whenever possible. If you can make good progress with lower intensity training, you are gaining lots of ground while avoiding unnecessary fatigue and training stress which could catch up to you later in the season leading to over training, early peaking or even injury.

When trying to assess whether or not you still have room to improve on base level aerobic fitness, here are a couple of benchmarks you can use to help assess where you are at, and should be sure to meet before moving onto higher intensity:

  • Completed 8-12 weeks of training focused on zone 2, zone 3 aerobic intervals. Steadily building on time through this period to ensure you can comfortably sustain steady high aerobic rides(High zone 2) with relatively few breaks or rests in pedaling through the ride.
  • Intensity – you should be able to sustain several blocks of high aerobic intervals(Commonly called Zone 3 or tempo by most coaches/training methods) Totaling up to 40min to 60min on a ride. Being able to physically achieve this at a relatively comfortable rate of perceived exertion is one key goal to ensure you hit.
  • If looking at power and heart rate on your training rides, do a power test. From there find your FTP and appropriate zones as set based on this effort. Look at the longest race you have for a season, you should be able to sustain the upper reaches of your zone 2 as based by power through the ride, without your heart rate extended/drifting up into zone 3 by the end of the ride in order to sustain this pacing by power. If you find your heart rate rising through the ride, so that while riding in zone 2 power, but heart rate is into zone 3 levels, you will likely benefit from continued training in base zones and aerobic intervals. Be aware, dehydration, food intake and overall stress can also affect this, so be sure you take care of yourself out there – both for adequate assessment, and ensuring you are properly supporting your rides to train to your potential.

This last principle is known as cardiac drift, or also decoupling – the separation of heart rate and power. Cardiac drift/decoupling are good indicators of fatigue building through the ride, as well as aerobic fitness. Also, strive to achieve high quality miles as much as you can through base. This is especially true if your training indicators are showing signs that continued work on base would be beneficial. I would define quality training base miles as meeting the following ideals:

  • Very few breaks in pedaling. This means not soft pedaling down backsides of hills, maintaining steady pacing up and over a hill – I frequently see people sprint up a short roller, doubling their power on the climb, to only coast or soft pedal down the backside. Over the course of a long ride, this is putting numerous breaks into the ride, and really breaks up the aerobic conditioning. Removing these small breaks – even with the preceding efforts – will make the ride much more quality and often times more challenging for most riders.
  • Maintain zone 2 pacing that is appropriate to YOU for a ride. This means skipping the group rides and ensuring you are putting in some long miles on your own, dedicated solely to the pacing needed to meet your personal zones. Constant training slightly outside of your ideal training zones is not meeting your potential.
  • A good goal to work for, is trying to see how high you can get your average power for a ride, without EVER allowing your power to raise above zone 2 for the ride. Be sure your power meter averages the zeros into your average or else you a cheating! This ensures that every little pause you have in your pedaling is going to affect your average power and help keep you on the gas providing consistent pedaling and good, steady consistent aerobic work. You will find that working towards this will really make an endurance ride that may have seemed easy previously due to time or route, may suddenly become very challenging. Just be sure you are doing this in a safe manor – watch descents, traffic signals and general safety of whats in the road, and not just staring at your power unyielding to risks. You will also find this may change what constitutes as a good route for base miles – stop signs, intersections, long descents, or insanely steep climbs can all negatively impact your training by causing breaks in the ride or forcing you into intensities that are too hard for the period.

When setting up your season, a quality base is going to ensure you reach your potential. Hopefully these pointers will help you in assessing where you are at, give you goals to focus on in training sessions and aid in your assessment of determining when you need to begin adding in additional intensity.

Principles to lift by!

I am a cycling coach and massage therapist based in Portland Oregon. As a coach, physician
I have worked with many individuals at all levels, from people just getting into the sport or training for fun and fitness, people just getting into racing, and up to elite level riders attending national level races such as Elite Road Nationals or Cyclocross Nationals.

As a massage therapist, I happily work on anyone looking to improve their wellness by including massage. I specialize in deep tissue and structural integration which also include influences of other modalities I have trained in such as Swedish, thai, trigger points and myofascial release. I enjoy working to help people get back to their normal life routine after injuries or big training events as well as just helping get people back to feeling great after a stressful day at work.

In addition to these primary roles, I assume many other roles for event management, providing clinics, setting up training camps and providing public out reach for cycling and wellness.

 

chrisswan3
My goal with this site is to give people a little more insight into who I am and highlight a little more about what I do as an endurance coach and massage therapist, this web
as well as offer articles and race reports in a place where friends and clients can easily learn something new to help them in their own pursuits of good health and athletic excellence, while getting to know me better as a coach and massage therapist at the same time

I first discovered my love for two wheels, probably as soon as I was allowed to stray, I still remember that shiny red tricycle!  From there the obsession only got worse, and before long, I was on my bike every day from a young age.  But wait, there are more things that have led to my experiences as a bike racer than life on a tricycle.  My real age as a bike racer was started when I was highly involved with music. The bassoon, to be specific. I have had music in my genes as far back as I know. My musical background took me from my home state of Oregon to the California Bay Area to attend the San Francisco Conservatory of Music.

While I was attending the Conservatory, I started commuting to and from on my bike daily. From there, my time spent on two wheels would grow and grow. I started studying up on all the info I could find on training, riding, and as I started to get into group rides, racing. Once I got the bug for racing, there was no turning back. I decided to devote myself to becoming as fast as I could.

After my time at the Conservatory, I moved back to Oregon to attend school at the University of Oregon. Here I earned a degree in Economics.  I also spent a large part of my time devoted to keeping up on the latest information on training and physiology to supplement my goals as a cyclist.  But a degree in Economics paid out enormously well as a cycling coach as well – all that statistical work in Econometrics provides a number of excellent tools in assessing the information gathered from power and heart rate files, since most of the tools associated with reading data from workouts is directly out of statistical work .  Most of time spent coaching is comprised of comparing actual values with past values, expected values and working to forecast future values based on what I am seeing.  Using this info I work to assigning appropriate values to work with in the present that should support a given trajectory of improvement based on scientific data that has been proven to create great success in ones development.  Phrased like that, its hard to decipher whether the topic is relating to econ or sports performance.  Luckily, my love of and experience in training and racing when paired with these tools have proven to be great tools to work with while coaching people of all ages and abilities.

In addition to school, I started working with friends and new riders, helping them get into the sport and began to coach riders coming into the sport. Getting a coach is about having a pro balance training to fit into your lifestyle to help you get the most improvement possible.  My job is about looking at your goals, and helping to fit training to meet your goals with the time and resources you have available to train.  A lot of people think being a coach means I am only working with professional athletes, but the truth of the matter is that most of the individuals I work with are full time business professionals, with familys, kids, and a busy work life.  They may only have 6-10 hours a week to train, its my job to set up their training to make those hours count and get as much improvement as we can with limited time and resources to devote to training.

After I began coaching full time, I decided I wanted to be able to provide more support to those I am working with and went back to school to become a Licensed Massage Therapist.  With massage therapy, I am able to help athletes recover from injuries, improve their sports performance and well being.

In addition to coaching and massage, I have worked to help coordinate many events, race promotion, clinics and other behind the scenes work. Its important to help keep great opportunities in place for people to participate in, or learn more about the art of training, well being or racing, and I often find myself in position to contribute support in putting these together.

I am a coach and massage therapist at Upper Echelon Fitness, where I am a part of a team of experienced professionals with the common goal of supporting individuals of all levels in their pursuit of a healthy lifestyle.  I race and help manage a phenomenal elite team at Team Oregon, and we have created a team that has become a top development team in the northwest. In addition to developing riders from new racers to category 1 elite riders, Team Oregon is maintaining one of the best elite teams on the west coast.

Keep checking the site for articles to help improve your racing, training and fitness and better understand your body and benefits of specific massage work!

chrisswan3
Usually once December rolls around, pharmacy
I have a lot of people starting to talk to me about weight training and how it best plays into their training. There is some debate as to the benefits from weights and cycling, pancreatitis
but overall it seems to be a greater benefit than hinderance to most athletes. Some of the benefits for cyclists include: increased power, improved joint stability, opportunity to improve muscle imbalances, weight bearing activity for bone density. For some people its just a good way to mix up their training as well and allow a bit of a break from being on the bike all the time, which many riders may find important to maintaining long run focus in training.

Here are some key guidelines to keep in mind as you look at what you want to include in a weight program. I think these are the key fundamentals in seeing just why strength fits into the season of an endurance athlete, and helps maintain your focus on the correct ideas when training.

Weight lifting is not our primary sport, it exists to support our primary sport. We want to use it in our training to achieve highly effective time spent for getting results in our primary sport. It is important to use strength training as a means for improving muscular power – this is the obvious thing most of us think of – but here are the other key components a good strength program is going to focus on:

  • Range of motion – it is very important to have healthy ranges of motion while lifting, so be sure you are flexible enough to safely lift properly. Most lifts out there take you through a full range of motion of whatever joint (or joints) are being focused on, but its good to keep in mind that achieving full range of motion while lifting is a major goal of most lifts. Ensure you are doing the full range of motion of the lifts, and not shortening the range.
  • Supporting muscle groups – you want to improve strength in primary movers for cycling, but it is very important to also focus on lifts that strengthen weak muscles underused in cycling.
  • Balance, stability, coordination – On the bike, we are so limited to a single plane of motion, with all of our motions being trapped into the pedal stroke. Including lifts that take you outside of this small area of movement is key for joint health and overall good health. Isolating lifts or lifts that require a bit of balance are especially helpful for cyclists and ensuring we are engaging multiple muscle groups.
  • Lift for better overall health and injury prevention – the goal with strength should not just to be in producing more power on the bike. Thats great and all, but its pretty hard to produce power if you have to take a month off in peak season to recover from a knee injury caused by weak glute activation. Get an evaluation from a personal trainer, coach or physical therapist to find out where your weak areas are. Take care of imbalances now, before something small and probably unnoticeable turns into an injury.
  • Ease into the lifts. The first few weeks should be focused on making sure you have correct form, and can safely do the range of motion for each lift. If you have issues, focus on stretching. This is called the Anatomical Adaptation phase, the point where your body is adapting to the new movements and stimulus. Even just getting one personal training session in during this phase to be sure you are on track with your form is going to be well worth the session.
  • Use caution while increasing weights. Cyclists frequently can quickly add weight to lower body lifts since leg muscles are already strong, but be sure you are not out running weight levels that are safe for the rest of your body to support. Your leg muscles may be ready to up the weight on your squat, but your back may not be ready to support adding more weight to the bar. Focusing on isolation here can help – doing one legged squats instead of standard both legs for example – will help keep weight manageable by not overloading your back, but keeping good challenge to the routine. while also adding the stability and balance.Keep your focus on maintaining balance and good form, rather than overloading yourself with weight. Poor form can allow you to cheat yourself from a proper workout, while also allowing you to add more weight at the same time – so you greatly induce risk of injury. Put your ego aside, lift manageable weight amounts, and always seek professional guidance when possible to ensure you are lifting safely.

These are some basic principles important for all cyclists and endurance athletes to keep in mind when including weights. There is a much larger discussion to be had here as well – different weight routines, repetitions, etc. The number of lifts you can choose from are endless, whether you have a few free weights, TRX, kettlebells, or fully stocked gym. Whatever your options, be sure your lifting follows these basic ideas to help keep your lifting on track with a routine that will help your cycling.

The details of a weight routine are typically going to vary from rider to rider depending on specific goals, if you have specific questions about weight training and how it may benefit you and your plan, please contact me and I am happy to help out! In my next post, I will cover some basic lifts to include that fit these criteria, but I wanted to start with the framework of what goes into a good plan for cyclists.
Usually once December rolls around, advice
I have a lot of people starting to talk to me about weight training and how it best plays into their training. There is some debate as to the benefits from weights and cycling, hospital
but overall it seems to be a greater benefit than hinderance to most athletes. Some of the benefits for cyclists include: increased power, improved joint stability, opportunity to improve muscle imbalances, weight bearing activity for bone density. For some people its just a good way to mix up their training as well and allow a bit of a break from being on the bike all the time, which many riders may find important to maintaining long run focus in training.

Here are some key guidelines to keep in mind as you look at what you want to include in a weight program. I think these are the key fundamentals in seeing just why strength fits into the season of an endurance athlete, and helps maintain your focus on the correct ideas when training.

Weight lifting is not our primary sport, it exists to support our primary sport. We want to use it in our training to achieve highly effective time spent for getting results in our primary sport. It is important to use strength training as a means for improving muscular power – this is the obvious thing most of us think of – but here are the other key components a good strength program is going to focus on:

  • Range of motion – it is very important to have healthy ranges of motion while lifting, so be sure you are flexible enough to safely lift properly. Most lifts out there take you through a full range of motion of whatever joint (or joints) are being focused on, but its good to keep in mind that achieving full range of motion while lifting is a major goal of most lifts. Ensure you are doing the full range of motion of the lifts, and not shortening the range.
  • Supporting muscle groups – you want to improve strength in primary movers for cycling, but it is very important to also focus on lifts that strengthen weak muscles underused in cycling.
  • Balance, stability, coordination – On the bike, we are so limited to a single plane of motion, with all of our motions being trapped into the pedal stroke. Including lifts that take you outside of this small area of movement is key for joint health and overall good health. Isolating lifts or lifts that require a bit of balance are especially helpful for cyclists and ensuring we are engaging multiple muscle groups.
  • Lift for better overall health and injury prevention – the goal with strength should not just to be in producing more power on the bike. Thats great and all, but its pretty hard to produce power if you have to take a month off in peak season to recover from a knee injury caused by weak glute activation. Get an evaluation from a personal trainer, coach or physical therapist to find out where your weak areas are. Take care of imbalances now, before something small and probably unnoticeable turns into an injury.
  • Ease into the lifts. The first few weeks should be focused on making sure you have correct form, and can safely do the range of motion for each lift. If you have issues, focus on stretching. This is called the Anatomical Adaptation phase, the point where your body is adapting to the new movements and stimulus. Even just getting one personal training session in during this phase to be sure you are on track with your form is going to be well worth the session.
  • Use caution while increasing weights. Cyclists frequently can quickly add weight to lower body lifts since leg muscles are already strong, but be sure you are not out running weight levels that are safe for the rest of your body to support. Your leg muscles may be ready to up the weight on your squat, but your back may not be ready to support adding more weight to the bar. Focusing on isolation here can help – doing one legged squats instead of standard both legs for example – will help keep weight manageable by not overloading your back, but keeping good challenge to the routine. This also adds stability and balance. Keep your focus on maintaining balance and good form, rather than overloading yourself with weight. Poor form can allow you to cheat yourself from a proper workout, while also allowing you to add more weight at the same time – so you greatly induce risk of injury. Put your ego aside, lift manageable weight amounts, and always seek professional guidance when possible to ensure you are lifting safely.

These are some basic principles important for all cyclists and endurance athletes to keep in mind when including weights. There is a much larger discussion to be had here as well – different weight routines, repetitions, etc. The number of lifts you can choose from are endless, whether you have a few free weights, TRX, kettlebells, or fully stocked gym. Whatever your options, be sure your lifting follows these basic ideas to help keep your lifting on track with a routine that will help your cycling.

The details of a weight routine are typically going to vary from rider to rider depending on specific goals, if you have specific questions about weight training and how it may benefit you and your plan, please contact me and I am happy to help out! In my next post, I will cover some basic lifts to include that fit these criteria, but I wanted to start with the framework of what goes into a good plan for cyclists.
Usually once December rolls around, check
I have a lot of people starting to talk to me about weight training and how it best plays into their training. There is some debate as to the benefits from weights and cycling, pilule but overall it seems to be a greater benefit than hinderance to most athletes. Some of the benefits for cyclists include: increased power, shop improved joint stability, opportunity to improve muscle imbalances, weight bearing activity for bone density. For some people its just a good way to mix up their training as well and allow a bit of a break from being on the bike all the time, which many riders may find important to maintaining long run focus in training.

Here are some key guidelines to keep in mind as you look at what you want to include in a weight program. I think these are the key fundamentals in seeing just why strength fits into the season of an endurance athlete, and helps maintain your focus on the correct ideas when training.

Weight lifting is not our primary sport, it exists to support our primary sport. We want to use it in our training to achieve highly effective time spent for getting results in our primary sport. It is important to use strength training as a means for improving muscular power – this is the obvious thing most of us think of – but here are the other key components a good strength program is going to focus on:

  • Range of motion – it is very important to have healthy ranges of motion while lifting, so be sure you are flexible enough to safely lift properly. Most lifts out there take you through a full range of motion of whatever joint (or joints) are being focused on, but its good to keep in mind that achieving full range of motion while lifting is a major goal of most lifts. Ensure you are doing the full range of motion of the lifts, and not shortening the range.
  • Supporting muscle groups – you want to improve strength in primary movers for cycling, but it is very important to also focus on lifts that strengthen weak muscles underused in cycling.
  • Balance, stability, coordination – On the bike, we are so limited to a single plane of motion, with all of our motions being trapped into the pedal stroke. Including lifts that take you outside of this small area of movement is key for joint health and overall good health. Isolating lifts or lifts that require a bit of balance are especially helpful for cyclists and ensuring we are engaging multiple muscle groups.
  • Lift for better overall health and injury prevention – the goal with strength should not just to be in producing more power on the bike. Thats great and all, but its pretty hard to produce power if you have to take a month off in peak season to recover from a knee injury caused by weak glute activation. Get an evaluation from a personal trainer, coach or physical therapist to find out where your weak areas are. Take care of imbalances now, before something small and probably unnoticeable turns into an injury.
  • Ease into the lifts. The first few weeks should be focused on making sure you have correct form, and can safely do the range of motion for each lift. If you have issues, focus on stretching. This is called the Anatomical Adaptation phase, the point where your body is adapting to the new movements and stimulus. Even just getting one personal training session in during this phase to be sure you are on track with your form is going to be well worth the session.
  • Use caution while increasing weights. Cyclists frequently can quickly add weight to lower body lifts since leg muscles are already strong, but be sure you are not out running weight levels that are safe for the rest of your body to support. Your leg muscles may be ready to up the weight on your squat, but your back may not be ready to support adding more weight to the bar. Focusing on isolation here can help – doing one legged squats instead of standard both legs for example – will help keep weight manageable by not overloading your back, but keeping good challenge to the routine. This also adds stability and balance. Keep your focus on maintaining balance and good form, rather than overloading yourself with weight. Poor form can allow you to cheat yourself from a proper workout, while also allowing you to add more weight at the same time – so you greatly induce risk of injury. Put your ego aside, lift manageable weight amounts, and always seek professional guidance when possible to ensure you are lifting safely.

These are some basic principles important for all cyclists and endurance athletes to keep in mind when including weights. There is a much larger discussion to be had here as well – different weight routines, repetitions, etc. The number of lifts you can choose from are endless, whether you have a few free weights, TRX, kettlebells, or fully stocked gym. Whatever your options, be sure your lifting follows these basic ideas to help keep your lifting on track with a routine that will help your cycling.

The details of a weight routine are typically going to vary from rider to rider depending on specific goals, if you have specific questions about weight training and how it may benefit you and your plan, please contact me and I am happy to help out! In my next post, I will cover some basic lifts to include that fit these criteria, but I wanted to start with the framework of what goes into a good plan for cyclists.

Cyclocross Warm up!!

Finished in the middle today at 80th, for sale 1:07.47 down on the surprise local bay area winner, Devon Vigus of Cal Berry (correction: Timing Error. O’Neill won).  It wasn’t one of my best days on the bike, but those guys at the top were absolutely burning up the 3 mile course.  O’Neill averaged 518 watts!  I hope to see a great battle between BJM and O’Neill out on the open roads.  O’Neill is in great shape though after winning Gila a few weeks ago.

 My goal is still to try and grab the Oregon Leader Jersey for a day or more and make the top 20 overall.  1 minute loss isn’t a good start, but it’s not insurmountable. 518 Watts!  Geez. 
I am a cycling coach and massage therapist based in Portland Oregon. As a coach, treatment I have worked with many individuals at all levels, from people just getting into the sport or training for fun and fitness, people just getting into racing, and up to elite level riders attending national level races such as Elite Road Nationals or Cyclocross Nationals.

As a massage therapist, I happily work on anyone looking to improve their wellness by including massage. I specialize in deep tissue and structural integration which also include influences of other modalities I have trained in such as Swedish, thai, trigger points and myofascial release. I enjoy working to help people get back to their normal life routine after injuries or big training events as well as just helping get people back to feeling great after a stressful day at work.

In addition to these primary roles, I assume many other roles for event management, providing clinics, setting up training camps and providing public out reach for cycling and wellness.

 

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chrisswan3
Today, denture
while up in Oregon on my way to Mt Hood, adiposity
 I did my civic duty as a bike racer and helped teach a flock of grade school students (aka future Tour de France winners) bike safety.    You know… stop at the stop signs, there
wear your helmet, ride on the right side of the road, etc… rules that us cyclist always bend.  Afterwards, we cruised around the neighborhood with some of the older kids and helped supervise their ride… 75 5th graders strung out half a mile single file… kinda like when Wohlberg showed up to Panoche RR last weekend.

  
“The shorter the event, health
the longer the warm up” is a common saying in cycling. Pair this with the fact that the first effort in a cyclocross race is one of the hardest efforts experienced in bike racing, viagra sale
you need to show up to the line ready to throw down a great effort while simultaneously being able to pace yourself through the full race. A good warm up is going to help greatly for both of these demands.

Physically, page
it is important to have good warm up so that your legs are ready for the efforts that are about to come. You want to go into the race with a little bit of lactic acid already in your legs to buffer from the events to unfold. Mentally, you want a chance to warm up to clear your head of mental noise, and bring your attention and focus to the present to mentally support pushing yourself – your body is only listening to commands from your head after all. Good racing only comes from a mind that is telling your legs to go fast!

A good warm up is also about having a good overall routine to set up for success. First check in and register, then pre ride the course(or walk it if you are unable to ride it due to races). Ideally, you want to see the course before you warm up so you can go through it mentally during the warm up. Get the inside scoop from racers coming off the course and find out any tips they might have or unsuspecting features that are out there. After you have some course, begin thinking about how you are going to take the lines and see yourself moving through the course with good technique and success. If it is raining and mudy, do the pre ride in a different kit or wearing rain gear. Use a strap on fender to keep yourself dry as well if you pre ride the course in these conditions.

After you have finished these routine that is fairly standard for these sorts of events. The shorter the event, the longer the warm up. In general, if your race is going to be 90min or less, you will want a 45-60min warm up to be ready to race. You will want to do this on a trainer with a different wheel if possible(Save that tire tread for the course!!)

10min at endurance/zone 2. Cadence at 90-100rpm
6min at tempo/zone 3. cadence 90-100rpm. Every other minute, stand and sustain a low cadence at 70-80rpm
2min rest
4min at threshold zone 4. Cadence still high – 90+rpm
3min rest – easy spinning, clear out legs of lactic acid
2x30sec near max efforts – 90% max effort. Cadence 90+rpm
2min30sec rest after each
Easy spinning in zone 1 for 10min/until race start

Get off your bike, put on your race wheels and do a quick safety check of all your gear to be sure quick releases are down etc. Head to the start line, giving yourself room for error so at least 5-10min early.

Wear extra clothing and rain gear to the line to keep warm and dry until the start of the race, handing the gear to a friend before you start.

Hopefully this helps you get a great start to your next race!

Centuries, Randonneurs, Gran Fondos and epic summer rides – helpful information to prepare for an excellent day of riding!

With all the hours we put in through out the year to get ready for a race, more about its one of the most frustrating things to have an issue arise in the race that forces you off the back or causing your race to end shortly.  It is especially frustrating when these issues happen, and you realize that with a little extra preparation, perhaps it would not have happened.

To make sure you are fully prepared for racing, here are a few pointers that one should be taking care of 2-3 days before the race to ensure you and your equipment are fully ready to perform at its best.  If you wait until the day before the race or don’t do these things, will inevitably be less prepared for the event and are likely opening a door for bad luck to enter.

Failing to prepare is preparing to fail.

So here are a few things to do a few days before the race.  You want to avoid waiting for the day before the race to do these, to ensure that you have time to make adjustments or pick up needed parts should you come across any potential issues.

Bike – Double check your equipment a few days before to ensure you have time to fix any issues and pick up spare parts before the shops close before heading to a race.  This both saves you the frustration of messing it at the race, trying to rush to find parts mid event or having to drop out of a race because of mechanical issue that could have been prevented.  It is also important for your own safety as well as others.  With some worn parts if they break/fail it could cause a crash.  Here are some of the main things to check out:

  • Tires are in good condition – replace any tires with big gashes, worn out, or flatting frequently (i.e if you have had a couple of flats lately and the tire has been on there a while, its probably time for a new one.).  If you are on the fence whether you need a new tire(s) or not, just go for a new one if possible.  Put it on before the race, save the “Maybe its still good” tire for some training miles when you are not planning on racing it.
  • Brakes – make sure the pads are in good condition and will not wear down mid race if they are getting close.  If they are questionable, replace them or at least get a spare set of pads to bring with you to the race(especially if you are headed to a stage race).  Also make sure they are tuned properly(not too much space or too little to reduce your braking power).
  • Chain – Clean and make sure its not worn, replace if necessary so you don’t break a chain during the race.
  • Clean the drive train, inspect for worn teeth on the chain rings or cassette.
  • Shifting – make sure bike is shifting properly, replace cables and housing as needed.  This is both to save you the frustration of “ghost shifting”, and also makes it safer to race on – if your drive train is not working properly, it could catch or slip and cause you to lose control and crash.
  • Cleats – make sure they are in good condition, replace as necessary.  Sprinting/attacking on worn cleats and they can break and are more likely to come unclipped when unwanted and cause a crash – one of the worst crashes I have seen was caused by this.
  • Bolts on bike – put a wrench in every bolt.  Make sure your bars, saddle, chain ring bolts etc are properly tightened.  Use a torque wrench when needed to make sure things are not over tightened per their specs.  – p.s. in crits, you do not get a free lap for a mechanical that is preventable, such as bars slipping because they were not tight enough.
  • After making changes to your bike, try to get in a ride on it to make sure any settling of parts, bolts, cable stretch etc has a chance to work itself out and you catch it before the race.  Give one last check over after the ride as well to make sure things are still as set and there are no new issues(Like a new gash in your tire…).  Try to get this ride in before your bike shop closes just in case.

Other needs:

  • Special food needs – if you have any dietary specifics, go shopping on before you leave for a race to make sure your bases are covered before you leave.  Some of the small towns that races are nearest may not have what you need.  You also don’t want to have to be running around doing this when you could be resting if it is a stage race.
  • Same for energy foods – get your drink mixes, in race favorite foods, gels, bars etc ASAP, and don’t count on where you are going to have what you need, chances are they will not.

Things to do for your legs/body to ensure its ready-

  • Right before a race is most likely not the day for the hardest workout in the world.  A hard workout a few days before can be good, but it depends on the rider and the race. An easy ride with leg openers(Some short intervals, but nothing too hard that will make you too tired before the race) is good the day before a race.  You cant cram miles/intensity in for a race in the final days before it.
  • Keep hydrated, focus on good nutrition and getting the best rest as possible.  Going into the weekend rested and hydrated is important.  You can become chronically dehydrated, so working on keeping your hydration levels up in the days leading up to the race is important.
  • Try to keep off your feet when possible, avoid weight lifting in the 3 days before a race if you are lifting weights.
  • Foam roller, the stick, getting a massage are all great tools to help prep the legs in the days leading up to a race.  Avoid deep work – use all these tools lightly, it should be the feel good kind of work, not the deep working out all the tension from training in the last 2 months kind of work – that will make you feel sluggish at a race and hinder performance.
  • Eat well!  I find the way I eat the day before a race is as important as what I eat in the race
  • Try to tie off any nagging stressors before leaving if you can so its not in the back of your head during the race weekend, allowing you to focus on racing well and good recovery, not worrying about something you have to do as soon as you get back home.

And a few other notes on things to bring to races to have in your heads now and while thinking about planning:

  • Bring extra food, and a gallon of water(at least!).  You will not complain about having too much food or water with you.  You will complain if you run out of either one. Many race venues are not anywhere near any running water!  Bring a gallon jug of water with you!
  • A warm jacket goes a long ways in early season racing.  Bring your warmest winter puffy you have.  Long underwear under your pants can be good too.  Keeping warm vs kinda cold is going to improve your recovery.
  • Pillow!  Bring your own pillow if you are staying overnight anywhere for a race.  You are used to it and will sleep better likely than if you are in a new bed and have a new pillow as well.  It is also nice for driving around and trying to nap on the road if you get the chance to split driving shits.

The list can go on for things to take care of in the days leading up to a race, but these are the main ones.  Hopefully you will find these tips helpful in your race p
Now that the days are getting longer and filled with sun in the Pacific Northwest, clinic
people are starting to get out for long rides with friends and fill their calendars up with big events – getting out away from it all with nothing but a bike and good friends. Whether you are looking at centuries, try gran fondos, valeologist
touring or just long rides in with teammates and friends it is important to be sure to take some basic preparations to ensure you have successful rides and are well prepared.

 

The first thing you should do is be sure you have the proper bike fit – this is going to be very important both for comfort on the bike, as well as ensuring efficient and sustainable body mechanics. Injury can arrive through incorrect positioning on the bike, causing issues such as: increased stress through joints, hindered ranges of motion, or awkward body angles that will lead to injury. A lot of people have a basic fit when they first purchase their bike, which typically consists of measuring tape and old fashioned eyeballing of a rider on one’s bike. This can be a  good way of getting you in the ballpark for frame size, but if that’s all that’s been done it may not be enough to address issues more specific to how your body works with your bike. Some commonly missed issues include: individual range of motion, bone length discrepancies, muscle imbalances, past injury considerations and pedaling inefficiencies. Getting a fit from a physical therapist (like our fit guru Russell Cree, who works with a wide range of riders using state of the art tech) can really make the difference between completing some big miles and avoiding injury. Using tools that takes your pedaling mechanics into account, and not just a static fit (sitting on the bike and looking at angles while not in motion), is especially helpful.

 

Make sure your bike is ready for a big day away from bike shops!

Some major parts to check include: chain and cassette wear, brake pads, cleats on your shoes, tires and rims. A general lookover to ensure there are no new damages to the frame is highly recommended. Problems such as fatigue cracks, dents, or other major issues are rare, but are certainly something to keep an eye out for! Be sure you have allocated time to replace anything that needs to be fixed before the event. Make certain to keep tabs of these potentialities starting a few weeks out if needed! If you are unsure of the safety or state of anything on your bike, take it into a shop to have it checked out and replace items as needed. You’ll want to have a couple of rides on your bike after making any maintenance to be sure your bike is in solid condition (before taking it into an event or finding yourself miles away from help…).

 

It is important to have a base level knowledge of how to fix some common issues like flat tires, and minor gear adjustments. Remember to bring a few tools with you to help fix these things. Here are a few items to have with you on every ride:

 

  • Spare inner tube(Or a couple!)
  • Patch kit(in addition to the tube!!!)
  • Multi tool
  • Tire levers
  • pump/CO2(extra CO2 cartridges if you use these)

 

The longer the event, the longer the list of extra supplies will grow. If you are planning on being out on gravel roads, more tools/flat repair parts are crucial. Multi day event? Bring a spare tire, cables, chain pin/missing link. If you are part of a supported ride, some items may be provided to you, but ultimately self reliance is key. If it is a ride with a group, coordinate with teammates to ensure everything’s covered – for larger more random items (Like a spare tire), you can plan to share resources as needed and distribute the items across the group.

 

Though it’s not ideal, it’s okay if you don’t have the knowledge to do all possible repairs – if you have the right tools and equipment for a roadside fix, someone else may be able to come to your aid. It is good to have your cell phone with you for any emergencies, but many times you may be without a signal so try to avoid relying on it for more common roadside fixes.

 

Its also important to have good skin, eye protection and appropriate clothing. Check the Weather, and always bring more than you might need to the start. You may not likely need arm warmers for a summer Gran Fondo, but they should make it into your bag in case it happens to be chilly at the start. You should have an array of arm warmers, knee warmers, base layer, wind vest/jacket, knee warmers and other clothing options along with you even if you do not expect to need it – better to have it and not need it, than be left wishing you brought it with you. Sunscreen is important to make sure you don’t get burned out there! Sunglasses are also important, not only for the sun protection, but to ensure nothing flies into your eyes. Having a selection of lenses for different conditions is a great to have and be ready to swap as needed. Pack your bag the day before your event to make sure you get it all. Make a list and check things off as you put it in your bag. Don’t forget your shoes and helmet!

 

When it comes to routes, you should have some decent knowledge of the roads you will be on. Look at a map before you go. Some people will print off a small map and bring it along. Know the names of the roads and what the turns are. It’s never good to just rely on support people or ride partners, – you may get separated during the ride or they may also be unsure of the route. There have been instances where even the lead car in races have missed a correct turn and taken riders off course, so it’s always smart to know where you are going and how to get back to the start.

 

Being well fuelled is a priority for any ride. A good rule of thumb is 300-400 calories per hour, and one water bottle per hour. This is going to fluctuate depending on the individual and conditions, but is a great starting point. It can be great to talk with a coach for more specific numbers to ensure you are fuelled right for your event, as a number of personal factors affect the amount needed. Eat foods on big events that you have tried out in training. You don’t want to wait until an important goal event to try a new product only to discover it gives you stomach issues. Many supported rides have aid stations along the way. Regardless, it is still good to be as self sufficient as possible to ensure what you consume on the ride is is agreeable with your body chemistry. There are a lot of products to choose from out there, so look around and try out several items to see which make you feel the best on the bike. It’s also good to make sure you try them under different conditions as well – something that may go down well in January, when it’s cold and rainy, may not be as tasty to you on a hot July day. Sometimes basic food like peanut butter and jelly sandwiches go down best, and sports marketed energy bars are great and convenient for a lot of situations, but don’t be afraid to experiment with everyday food items to see what you like best.

 

Training

This is the last, but ultimately the most important factor in ensuring successful rides. Nothing beats getting in some miles, structured intensity, and rest periods to ensure you are setting yourself up for a successful event. If you’re planning a big event in August, you want to be sure you are preparing in advance; getting the right kind of distance and intensity to build up to an important event. Keep posted to current training tips, talk to friends and other riders about courses and what to expect, and get in touch with professionals when needed to make sure you are setting yourself up for success. This is a never ending topic and coaches spend hours setting up the right plan and approach for individuals and their goals. At the very least, you should strive to get in similar distances and course work before attempting a big ride to ensure you build up to it and know what to expect.

 

Hopefully this helps prepare you for your big summer events, and feel free to drop us a line if questions pop up. Allons-y!

 

IT bands and endurance athletes: An LMTs approach to resolving issues

Massage therapy is a great tool for athletes looking to recover from training, store
injuries and bodies that are generally achy and tired from their active lifestyles.  Not only is it great for athletes looking for the extra sharp edge in their performance, medicine
anyone suffering from stress, check tension, car accidents, repetitive movements, poor body mechanics(how are you sitting right now?) and many other issues.

I am a licensed Massage Therapist (LMT #18718) with the main focus on working with athletes, repetitive use injuries, injury recovery(such as strained/torn muscles, car accidents, bike race crashes) and those just generally looking to feel better.  My bodywork sessions are a blend of deep tissue, structural integration and swedish(relaxation) massage techniques aimed at working with your body to recover, reduce tension and improve the function of your body.

60min – 75$

90min- 95$

package deals

3 sessions – 210

6 sessions – 400$

Please arrive on time for your appointment, as I schedule so you receive a full 60min or 90min of bodywork.  Contact me today to schedule!

 

 
Massage therapy is a great tool for athletes looking to recover from training, disease
injuries and for anyone that is generally achy and tired from their stressful lives. Massage is great for anyone looking to help reduce stress, aches and pains, recover faster from training or injuries.

I am a licensed Massage Therapist (LMT #18718) who has  working with athletes, repetitive use injuries, injury recovery(such as strained/torn muscles, car accidents, bike race crashes) and those just generally looking to feel better.  My bodywork sessions are a blend of deep tissue, structural integration and swedish(relaxation) massage techniques aimed at working with your body to recover, reduce tension and improve the function of your body.

60min – 75$

90min- 105$

package deals(upfront payment required)

3 sessions – 210$

6 sessions – 400$

I can bill insurance for some individuals if your insurance allows(Either auto accident or health insurance)

Please arrive on time for your appointment, as I schedule so you receive a full 60 min or 90 min of bodywork.

Contact me to schedule!
Massage therapy is a great tool for athletes looking to recover from training, what is ed
injuries and bodies that are generally achy and tired from their active lifestyles.  Not only is it great for athletes looking for the extra sharp edge in their performance, anyone suffering from stress, tension, car accidents, repetitive movements, poor body mechanics(how are you sitting right now?) and many other issues.

I am a licensed Massage Therapist (LMT #18718) with the main focus on working with athletes, repetitive use injuries, injury recovery(such as strained/torn muscles, car accidents, bike race crashes) and those just generally looking to feel better.  My bodywork sessions are a blend of deep tissue, structural integration and swedish(relaxation) massage techniques aimed at working with your body to recover, reduce tension and improve the function of your body.

60min – 75$

90min- 95$

package deals

3 sessions – 210

6 sessions – 400$

Please arrive on time for your appointment, as I schedule so you receive a full 60min or 90min of bodywork.  Contact me today to schedule!

 

 
Massage therapy is a great tool for athletes looking to recover from training, what is ed
injuries and bodies that are generally achy and tired from their active lifestyles.  Not only is it great for athletes looking for the extra sharp edge in their performance, anyone suffering from stress, tension, car accidents, repetitive movements, poor body mechanics(how are you sitting right now?) and many other issues.

I am a licensed Massage Therapist (LMT #18718) with the main focus on working with athletes, repetitive use injuries, injury recovery(such as strained/torn muscles, car accidents, bike race crashes) and those just generally looking to feel better.  My bodywork sessions are a blend of deep tissue, structural integration and swedish(relaxation) massage techniques aimed at working with your body to recover, reduce tension and improve the function of your body.

60min – 75$

90min- 95$

package deals

3 sessions – 210

6 sessions – 400$

Please arrive on time for your appointment, as I schedule so you receive a full 60min or 90min of bodywork.

I am available to schedule during the following days and hours:

Monday 8am-7pm

Wednesday – 8am-11:30

Thursday 8am-4pm

Friday -8am-11:30am

Saturday – 3-4pm

Contact me today to schedule!

 

 
My what a busy year!

I can hardly believe its been 2 weeks since I last put up a post.  So with so much going on keeping my busy, for sale I thought it would be relevant to highlight some of the fun things I am putting on that have been keeping me so busy.

First off – Indoor cycling season is here!  I am offering a couple of indoor trainer classes at Upper Echelon.  In the past it has just been 2 a week, pills
but demand is high this year, case
so it has been 2 nights a week with 2 classes.  I have classes at 5:30pm and also at 7pm, on both Tuesday and Thursday.  Each class is one hour and is focused around building fitness needed to go race on the road this year.  If you are just looking for a good workout, and no intentions to race, these classes will ensure you have some good legs when the weather gets nice and you want to hit your favorite summer routes!

I have also been organizing a couple of events for new riders as well.

The first one is indoors going over the basics of knowledge a person will want to know if they are getting into racing.  It includes categories, race age, OBRA rules, registration and other important knowledge a new racer will want to be aware of.  More info can be found here.

The second one is outside at Alpenrose Dairy, this one is focused around on the bike skills a person will want to have to safely navigate in a group of riders as well as general bike handling drills to improve a riders overall skills and competency on their bike.  This is beneficial to racers and non racers alike, the more skilled you are on your bike, the less likely you are to crash in a sketchy situation.  For this clinic, you can find out more info here.

Both of the clinics are free for anyone to attend.  If you are thinking of getting into racing, are still figuring out the ropes and new to it, or have a friend who might be interested, send them to the clinic and they will pick up a ton of useful information!

If you have any further questions on the
My what a busy year!

I can hardly believe its been 2 weeks since I last put up a post.  So with so much going on keeping my busy, artificial
I thought it would be relevant to highlight some of the fun things I am putting on that have been keeping me so busy.

First off – Indoor cycling season is here!  I am offering a couple of indoor trainer classes at Upper Echelon.  In the past it has just been 2 a week, patient but demand is high this year, viagra 60mg
so it has been 2 nights a week with 2 classes.  I have classes at 5:30pm and also at 7pm, on both Tuesday and Thursday.  Each class is one hour and is focused around building fitness needed to go race on the road this year.  If you are just looking for a good workout, and no intentions to race, these classes will ensure you have some good legs when the weather gets nice and you want to hit your favorite summer routes!

I have also been organizing a couple of events for new riders as well.

The first one is indoors going over the basics of knowledge a person will want to know if they are getting into racing.  It includes categories, race age, OBRA rules, registration and other important knowledge a new racer will want to be aware of.  More info can be found here.

The second one is outside at Alpenrose Dairy, this one is focused around on the bike skills a person will want to have to safely navigate in a group of riders as well as general bike handling drills to improve a riders overall skills and competency on their bike.  This is beneficial to racers and non racers alike, the more skilled you are on your bike, the less likely you are to crash in a sketchy situation.  For this clinic, you can find out more info here.

Both of the clinics are free for anyone to attend.  If you are thinking of getting into racing, are still figuring out the ropes and new to it, or have a friend who might be interested, send them to the clinic and they will pick up a ton of useful information!

If you have any further questions on the clinics or the indoor cycling classes I am leading, please contact me and I am happy to get you squared away!
My what a busy year!

I can hardly believe its been 2 weeks since I last put up a post.  So with so much going on keeping my busy, sick
I thought it would be relevant to highlight some of the fun things I am putting on that have been keeping me so busy.

First off – Indoor cycling season is here!  I am offering a couple of indoor trainer classes at Upper Echelon.  In the past it has just been 2 a week, pulmonologist
but demand is high this year, so it has been 2 nights a week with 2 classes.  I have classes at 5:30pm and also at 7pm, on both Tuesday and Thursday.  Each class is one hour and is focused around building fitness needed to go race on the road this year.  If you are just looking for a good workout, and no intentions to race, these classes will ensure you have some good legs when the weather gets nice and you want to hit your favorite summer routes!

To sign up for classes, head to the Upper Echelon Classes page right here.

I have also been organizing a couple of events for new riders as well.

The first one is indoors going over the basics of knowledge a person will want to know if they are getting into racing.  It includes categories, race age, OBRA rules, registration and other important knowledge a new racer will want to be aware of.  More info can be found here.

The second one is outside at Alpenrose Dairy, this one is focused around on the bike skills a person will want to have to safely navigate in a group of riders as well as general bike handling drills to improve a riders overall skills and competency on their bike.  This is beneficial to racers and non racers alike, the more skilled you are on your bike, the less likely you are to crash in a sketchy situation.  For this clinic, you can find out more info here.

Both of the clinics are free for anyone to attend.  If you are thinking of getting into racing, are still figuring out the ropes and new to it, or have a friend who might be interested, send them to the clinic and they will pick up a ton of useful information!

If you have any further questions on the clinics or the indoor cycling classes I am leading, please contact me and I am happy to get you squared away!
My what a busy year!

I can hardly believe its been 2 weeks since I last put up a post.  So with so much going on keeping my busy, site
I thought it would be relevant to highlight some of the fun things I am putting on that have been keeping me so busy.

First off – Indoor cycling season is here!  I am offering a couple of indoor trainer classes at Upper Echelon.  In the past it has just been 2 a week, sale
but demand is high this year, advice
so it has been 2 nights a week with 2 classes.  I have classes at 5:30pm and also at 7pm, on both Tuesday and Thursday.  Each class is one hour and is focused around building fitness needed to go race on the road this year.  If you are just looking for a good workout, and no intentions to race, these classes will ensure you have some good legs when the weather gets nice and you want to hit your favorite summer routes!

I have also been organizing a couple of events for new riders as well.

The first one is indoors going over the basics of knowledge a person will want to know if they are getting into racing.  It includes categories, race age, OBRA rules, registration and other important knowledge a new racer will want to be aware of.  More info can be found here.

The second one is outside at Alpenrose Dairy, this one is focused around on the bike skills a person will want to have to safely navigate in a group of riders as well as general bike handling drills to improve a riders overall skills and competency on their bike.  This is beneficial to racers and non racers alike, the more skilled you are on your bike, the less likely you are to crash in a sketchy situation.  For this clinic, you can find out more info here.

Both of the clinics are free for anyone to attend.  If you are thinking of getting into racing, are still figuring out the ropes and new to it, or have a friend who might be interested, send them to the clinic and they will pick up a ton of useful information!

If you have any further questions on the clinics or the indoor cycling classes I am leading, please contact me and I am happy to get you squared away!
My what a busy year!

I can hardly believe its been 2 weeks since I last put up a post.  So with so much going on keeping my busy, pills I thought it would be relevant to highlight some of the fun things I am putting on that have been keeping me so busy.

First off – Indoor cycling season is here!  I am offering a couple of indoor trainer classes at Upper Echelon.  In the past it has just been 2 a week, patient
but demand is high this year, Hepatitis
so it has been 2 nights a week with 2 classes.  I have classes at 5:30pm and also at 7pm, on both Tuesday and Thursday.  Each class is one hour and is focused around building fitness needed to go race on the road this year.  If you are just looking for a good workout, and no intentions to race, these classes will ensure you have some good legs when the weather gets nice and you want to hit your favorite summer routes!

To sign up for classes, head to the Upper Echelon Classes page right here.

I have also been organizing a couple of events for new riders as well.

The first one is indoors going over the basics of knowledge a person will want to know if they are getting into racing.  It includes categories, race age, OBRA rules, registration and other important knowledge a new racer will want to be aware of.  More info can be found here.

The second one is outside at Alpenrose Dairy, this one is focused around on the bike skills a person will want to have to safely navigate in a group of riders as well as general bike handling drills to improve a riders overall skills and competency on their bike.  This is beneficial to racers and non racers alike, the more skilled you are on your bike, the less likely you are to crash in a sketchy situation.  For this clinic, you can find out more info here.

Both of the clinics are free for anyone to attend.  If you are thinking of getting into racing, are still figuring out the ropes and new to it, or have a friend who might be interested, send them to the clinic and they will pick up a ton of useful information!

If you have any further questions on the clinics or the indoor cycling classes I am leading, please contact me and I am happy to get you squared away!

As a massage therapist who sees a lot of endurance athletes, treat it is very rare that a intake from does not give mention to ones IT band.  Despite many people knowing it is an issue, either self diagnosed or from medical or sports professional, more often than not people are still unsure of what  exactly is going on or what the root of the problem is.  More often than not, we are just aware of the pain or discomfort from it.

First off, lets clarify what the IT band is.  The IT band is short for Iliotibial Tract.  This is a tendon that connects several muscles from your hips and upper legs (Gluteus Maximus, Tensor Fasciae Latae) to the head of the fibula.  This is the longest tendon in the body.  It also crosses the knee, so not is it also the longest, but it crosses a key weight bearing joint that sees a very wide range of motion while working.  It starts out flat and wide, as it covers a good portion of the lateral thigh, and condenses into a smaller area as it gets closer and crosses the knee.

I often hear “I have tight IT bands.”, and while this statement may be factually true, the phrase is fairly misleading when looking at the big picture and trying to piece together how we can fix it.  The IT band is a tendon, with tendons being a connective tissue, they play a fairly small role in becoming tight when compared to the muscles attached.  Muscles get VERY tight and fluctuate greatly in their tension. Tendons can tighten over the long run, but it is frequently a problem associated with another tightness or movement restriction triggering it.

The muscles connected to the IT band are key muscles for creating power and movement for many activities.  As these muscles tighten with their use, they start to pull on the Iliotibial tract.  The hip flexors connected to the IT band and are very prone to shortening and tightening over time.  Especially those who work seated, which is putting the hip flexors in a constantly shortened state.  When combined with the tightness in glutes from activities such as cycling, running, swimming, hiking etc, you have a great amount of pull on the tendon, giving you a very tight IT band.

With this in mind, it starts to become more apparent that working the IT band itself becomes a small component in loosening the IT band to gain a real functional improvement.  To make the greatest affect on the IT band, we typically need to approach the muscle groups connected to it to really address the tightness.

That said, it is still important to work on the IT band itself, however not for what most people would expect.  The other side of the coin of having a tight IT band, is that it more tightly holds the IT band to surrounding tissues, and restricting movement where it should typically glide past adjacent tissues.  This tends to create issues where the IT band will become stuck to these groups.  This is a problem because the body needs to allow different muscle groups to engage in only the movement needed without pulling other muscles or tissues into the movement.  When different groups of muscles or tendons start to bind together in this manor, we see issues such as restricted movement patterns, deviations in joint tracking, increased friction between joints and changes in a person’s physical structure.  When this happens, pain is typically an issue as well – its your body telling you its not in a state it should be!

With this more in depth knowledge of the IT band, we can look at the typical steps we can take to loosen the IT band and relieve pain issues.  First we work to loosen the muscles connected to the IT band, this will most likely provide the most relief.  From here, we can work to lengthen the IT band itself to further allow full freedom of movement.  The third step is to free the IT band from any muscle groups it may be getting stuck to and free it from adjacent muscles and tissues.  This is very beneficial for both the IT band and surrounding tissues to be free from fascial restrictions.

With this knowledge of how the IT band is working, it becomes more apparent how massage therapists can be a key component in improving function regarding IT bands and a broader range of pain issues resulting from them.  People often report feeling looser, more open, reduced friction and other terms along these lines immediately after the session is over and can see immediate reduction in discomfort and improvement in how their body is working.

A lot of the pain people struggle with surrounding the IT band, whether it is during their activity or something they experience in everyday life, can be removed when massage therapy techniques are introduced to their training, recovery and overall wellness routines.

For questions or to schedule a massage today, shoot me a message!

Prepare for success

With all the hours we put in through out the year to get ready for a race, more about its one of the most frustrating things to have an issue arise in the race that forces you off the back or causing your race to end shortly.  It is especially frustrating when these issues happen, and you realize that with a little extra preparation, perhaps it would not have happened.

To make sure you are fully prepared for racing, here are a few pointers that one should be taking care of 2-3 days before the race to ensure you and your equipment are fully ready to perform at its best.  If you wait until the day before the race or don’t do these things, will inevitably be less prepared for the event and are likely opening a door for bad luck to enter.

Failing to prepare is preparing to fail.

So here are a few things to do a few days before the race.  You want to avoid waiting for the day before the race to do these, to ensure that you have time to make adjustments or pick up needed parts should you come across any potential issues.

Bike – Double check your equipment a few days before to ensure you have time to fix any issues and pick up spare parts before the shops close before heading to a race.  This both saves you the frustration of messing it at the race, trying to rush to find parts mid event or having to drop out of a race because of mechanical issue that could have been prevented.  It is also important for your own safety as well as others.  With some worn parts if they break/fail it could cause a crash.  Here are some of the main things to check out:

  • Tires are in good condition – replace any tires with big gashes, worn out, or flatting frequently (i.e if you have had a couple of flats lately and the tire has been on there a while, its probably time for a new one.).  If you are on the fence whether you need a new tire(s) or not, just go for a new one if possible.  Put it on before the race, save the “Maybe its still good” tire for some training miles when you are not planning on racing it.
  • Brakes – make sure the pads are in good condition and will not wear down mid race if they are getting close.  If they are questionable, replace them or at least get a spare set of pads to bring with you to the race(especially if you are headed to a stage race).  Also make sure they are tuned properly(not too much space or too little to reduce your braking power).
  • Chain – Clean and make sure its not worn, replace if necessary so you don’t break a chain during the race.
  • Clean the drive train, inspect for worn teeth on the chain rings or cassette.
  • Shifting – make sure bike is shifting properly, replace cables and housing as needed.  This is both to save you the frustration of “ghost shifting”, and also makes it safer to race on – if your drive train is not working properly, it could catch or slip and cause you to lose control and crash.
  • Cleats – make sure they are in good condition, replace as necessary.  Sprinting/attacking on worn cleats and they can break and are more likely to come unclipped when unwanted and cause a crash – one of the worst crashes I have seen was caused by this.
  • Bolts on bike – put a wrench in every bolt.  Make sure your bars, saddle, chain ring bolts etc are properly tightened.  Use a torque wrench when needed to make sure things are not over tightened per their specs.  – p.s. in crits, you do not get a free lap for a mechanical that is preventable, such as bars slipping because they were not tight enough.
  • After making changes to your bike, try to get in a ride on it to make sure any settling of parts, bolts, cable stretch etc has a chance to work itself out and you catch it before the race.  Give one last check over after the ride as well to make sure things are still as set and there are no new issues(Like a new gash in your tire…).  Try to get this ride in before your bike shop closes just in case.

Other needs:

  • Special food needs – if you have any dietary specifics, go shopping on before you leave for a race to make sure your bases are covered before you leave.  Some of the small towns that races are nearest may not have what you need.  You also don’t want to have to be running around doing this when you could be resting if it is a stage race.
  • Same for energy foods – get your drink mixes, in race favorite foods, gels, bars etc ASAP, and don’t count on where you are going to have what you need, chances are they will not.

Things to do for your legs/body to ensure its ready-

  • Right before a race is most likely not the day for the hardest workout in the world.  A hard workout a few days before can be good, but it depends on the rider and the race. An easy ride with leg openers(Some short intervals, but nothing too hard that will make you too tired before the race) is good the day before a race.  You cant cram miles/intensity in for a race in the final days before it.
  • Keep hydrated, focus on good nutrition and getting the best rest as possible.  Going into the weekend rested and hydrated is important.  You can become chronically dehydrated, so working on keeping your hydration levels up in the days leading up to the race is important.
  • Try to keep off your feet when possible, avoid weight lifting in the 3 days before a race if you are lifting weights.
  • Foam roller, the stick, getting a massage are all great tools to help prep the legs in the days leading up to a race.  Avoid deep work – use all these tools lightly, it should be the feel good kind of work, not the deep working out all the tension from training in the last 2 months kind of work – that will make you feel sluggish at a race and hinder performance.
  • Eat well!  I find the way I eat the day before a race is as important as what I eat in the race
  • Try to tie off any nagging stressors before leaving if you can so its not in the back of your head during the race weekend, allowing you to focus on racing well and good recovery, not worrying about something you have to do as soon as you get back home.

And a few other notes on things to bring to races to have in your heads now and while thinking about planning:

  • Bring extra food, and a gallon of water(at least!).  You will not complain about having too much food or water with you.  You will complain if you run out of either one. Many race venues are not anywhere near any running water!  Bring a gallon jug of water with you!
  • A warm jacket goes a long ways in early season racing.  Bring your warmest winter puffy you have.  Long underwear under your pants can be good too.  Keeping warm vs kinda cold is going to improve your recovery.
  • Pillow!  Bring your own pillow if you are staying overnight anywhere for a race.  You are used to it and will sleep better likely than if you are in a new bed and have a new pillow as well.  It is also nice for driving around and trying to nap on the road if you get the chance to split driving shits.

The list can go on for things to take care of in the days leading up to a race, but these are the main ones.  Hopefully you will find these tips helpful in your race p