Coaching

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!
“The shorter the event, here
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, recipe
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, 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!

Services and Coaching Programs

Whether you are totally new to the sport, patient
have been riding for a while, link
hit a plateau and looking for a way to break through, or you are looking at a serious race schedule, I have a plan and level of support to meet your goals. I work both with riders locally as well as riders all over the country through online tools to analyze power, heart rate and your training to ensure the training you are getting in is counting. Here are some of options to help you get started:

Basic:

This plan will get you up and going with a custom training plan tailored to your needs. Nothing canned here, made custom to you based on your strengths and limiters, and working with your schedule to ensure you get faster with the time you have available to train. Includes unlimited email contact. Plans on this level are updated on a monthly basis, with some room to make changes as we go along. 160$ month.

Integrated:

Training is updated every other week, to keep more current with your immediate demands. This level also allows for unlimited email contact, plus a weekly phone call and power or daily HR analysis. 250$ a month.

Executive:

Training updated as needed. Weekly phone call, unlimited email contact, power analysis and four 1 hour personal training sessions a month – these may consist of strength work, interval work, bike handling skills, massage work and will vary based on needs and desires of client to achieve peak performance. 450$ month.

All coaching plans require 30 day notice of cancellation – I constantly work ahead in building plans!

Hourly consultation:

75$ hr. Some people are just looking for some sound advice to supplement their goals, looking for cycling handling skills improvement, personal training session to supplement their cycling routine, cadence and efficiency improvement or a mixture of all of these to meet their needs. It may consist of:

  • One on one on the bike skills work
  • Cycling Efficiency – skills, and training to improve your pedaling efficacy
  • Strength and conditioning
  • Analysis of training data(HR, power, training journals etc)

Contact me to get started!

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