October training, what do I do now that the warmth is leaving?

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I’m a part of the coaching staff for Upper Echelon Fitness.

At Upper Echelon Fitness I work with my associates to provide the highest quality coaching possible. I provide individual training plans to meet individual needs and to help riders meet their cycling and fitness goals. I believe it is important to develop a rider in ways that not only increase their performance on the bike, ailment but which also translate into a healthier lifestyle.  In addition to improving physical and mental fitness, visit this I feel many riders can benefit from learning more about their in race decision making as well, orthopedist providing in depth race strategy and tactics however possible. It is my goal to develop riders in all areas, so that a rider may discover their true potential as an athlete. I love watching the people I work with accomplish their goals.  I strive to provide the highest quality coaching and to provide as much support as possible for my riders.

In addition to individual coaching plans, I instruct several Classes at Upper Echelon through the year, ranging from indoor cross training, trainer classes, and skills classes.  In the summers, I do a race and bike handling skills course on Monday nights before the Monday night PIR race begins.  Fall, winters and early spring I typically hold indoor/outdoor training sessions which complement a riders training goals if they are looking to gain speed in the summer for racing or nice weather group rides and fun rides.  I am also available for presentations for teams or groups covering topics such as race tactics, training methods and plan design, bike fitting basics or goal setting around athletic performance.

For more information about coaching and other services we provide at Upper Echelon, make sure to visit our site!
Hard to believe it, recipe
but its already October, which means its time for indoor classes at Upper Echelon!  I am currently running my cross training and strength and conditioning classes on Tuesdays and Thursdays at 5:30-6:30(We often run a few minutes over for stretching and recovery techniques, but people are free to leave, I know its often running into dinner time activities).

 

We do a range of training through the classes from running drills, agility drills, plyometrics, weights, stability drills, core and stretching.  I keep the program so it is building through the fall, so each class is a little different and continually changing to keep your body progressing and getting stronger while also keeping it interesting.  The training is based around fitness for cycling, focusing on building strength and power you need to ride hard through the season, while also addressing underused muscles and skills so you are more balanced and reduce chances for overuse injuries from sticking to one primary sport or activity through the year.

The training is great for both racers looking to keep fit and build an edge for their next race season, or just for people working for general fitness or cross training with no competition in sight.  The classes are structured in a way that you will be adequately challanged no matter what your level is.

 

Shoot me a message if you have any questions or sign up here:

 

 
Hard to believe it, this
but its already October, abortion
which means its time for indoor classes at Upper Echelon!  I am currently running my cross training and strength and conditioning classes on Tuesdays and Thursdays at 5:30-6:30(We often run a few minutes over for stretching and recovery techniques, cialis 40mg
but people are free to leave, I know its often running into dinner time activities).

We do a range of training through the classes from running drills, agility drills, plyometrics, weights, stability drills, core and stretching.  I keep the program so it is building through the fall, so each class is a little different and continually changing to keep your body progressing and getting stronger while also keeping it interesting.  The training is based around fitness for cycling, focusing on building strength and power you need to ride hard through the season, while also addressing underused muscles and skills so you are more balanced and reduce chances for overuse injuries from sticking to one primary sport or activity through the year.

The training is great for both racers looking to keep fit and build an edge for their next race season, or just for people working for general fitness or cross training with no competition in sight.  The classes are structured in a way that you will be adequately challenged no matter what your level is.

Shoot me a message if you have any questions or sign up here:

http://www.upperechelonfitness.com/training/classes-and-clinics/

Hope to see you in class!

 
Hard to believe it, discount
but its already October, which means its time for indoor classes at Upper Echelon!  I am currently running my cross training and strength and conditioning classes on Tuesdays and Thursdays at 5:30-6:30(We often run a few minutes over for stretching and recovery techniques, but people are free to leave, I know its often running into dinner time activities).

 

We do a range of training through the classes from running drills, agility drills, plyometrics, weights, stability drills, core and stretching.  I keep the program so it is building through the fall, so each class is a little different and continually changing to keep your body progressing and getting stronger while also keeping it interesting.  The training is based around fitness for cycling, focusing on building strength and power you need to ride hard through the season, while also addressing underused muscles and skills so you are more balanced and reduce chances for overuse injuries from sticking to one primary sport or activity through the year.

The training is great for both racers looking to keep fit and build an edge for their next race season, or just for people working for general fitness or cross training with no competition in sight.  The classes are structured in a way that you will be adequately challenged no matter what your level is.

 

Shoot me a message if you have any questions or sign up here:

http://www.upperechelonfitness.com/training/classes-and-clinics/

Hope to see you in class!

 
Hard to believe it, tadalafil but its already October, viagra 100mg
which means its time for indoor classes at Upper Echelon!  I am currently running my cross training and strength and conditioning classes on Tuesdays and Thursdays at 5:30-6:30(We often run a few minutes over for stretching and recovery techniques, order
but people are free to leave, I know its often running into dinner time activities).

We do a range of training through the classes from running drills, agility drills, plyometrics, weights, stability drills, core and stretching.  I keep the program so it is building through the fall, so each class is a little different and continually changing to keep your body progressing and getting stronger while also keeping it interesting.  The training is based around fitness for cycling, focusing on building strength and power you need to ride hard through the season, while also addressing underused muscles and skills so you are more balanced and reduce chances for overuse injuries from sticking to one primary sport or activity through the year.

The training is great for both racers looking to keep fit and build an edge for their next race season, or just for people working for general fitness or cross training with no competition in sight.  The classes are structured in a way that you will be adequately challenged no matter what your level is.

 

Shoot me a message if you have any questions or sign up here:

http://www.upperechelonfitness.com/training/classes-and-clinics/

Hope to see you in class!

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

I am a licensed Massage Therapist (LMT #18718) who has extensive experience 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!

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Massage therapy is a great tool for athletes looking to recover from training, prescription
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 extensive experience 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, pills 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, drug
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- 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!
Its October, here the road season is fully wrapped up(been wrapped up for a while here in Oregon, cystitis
other places in the country such as Cali, its been holding on as tightly as it could through most of September though).  The rain is supposed to start falling here in Portland this weekend, the cyclocross racers are in full swing.

 

So at this point, most racers and even a lot of recreational riders who do not race, are wondering how to best spend their time training right now to adjust to the winter months.  If you are racing cyclocross, you should be in the prime of your yearly interval training.  On the bike, feeling the pain of VO2, threshold, race starts and numerous other workouts.  However, if you are not a cross racer, your training should be very different right now, even recreational riders should be looking at other types of training to be done.

Lets start with what to do on the bike – reduced hours for some people who are able to put in more time in the road season, for example, if you are a racer who is pretty capable and regularly do around 15 hours a week, on your bike, its a good time of year to cut back the total training hours a week around 10-12, and then only putting in around 6-7 on the bike.  If you are strapped for time, balancing work, training, family etc, you may already only be doing 6-7 hours a week of training.  If this is you, your overall hours should stay the same, as much as possible, but like the group who is able to put in more time, your focus should shift somewhat from on the bike training to include more forms of training off the bike.

Your on the bike training should consist mostly of easy rides, trying to keep it to endurance and low tempo paced riding.  Shy away from the harder efforts that are challenging your maximal efforts, 1 min power, or any other very hard experiences on the bike.  Occasionally, its good to toss in a hard ride through the off season, it will keep your training and riding fun, remind you why you are doing some cross training and generally blow out the cobwebs a bit.

Other on the bike training should include cadence and efficiency drills, working on keeping your knees in and not flaring out with every pedal stroke, keeping your heal in the proper place for full extension, keeping elbows bent and in and many other aspects of proper riding form we are not concentrating on the rest of the year.

Off the bike, you should be including some other sports or activities this time of year.  Doing some runs, XC skiing, soccer, or other aerobic activities that take you outside of the normal planes of movement we see everyday in cycling is great.  You want some variety to work weaker muscle groups to help strengthen your joints and improve overall mobility and function of them.  It will also help prevent on the bike injuries down the road by keeping imbalances in check and building up some supporting muscle groups that are important in maintaining overall good health.

This is also the time to include weights.  Strength training is a great way to help improve power on the bike, and the fall/winter is the best time to focus on it.  You should strive for a solid 12-16 week program getting in 2-3 days a week to really reap the benefit before moving into base miles, and through base miles it can be good to keep one day a week in with weights.

There are also many indoor group training sessions available out there(such as the ones I lead at UEF) that are based on an annual training plan and have shape and progress through the class.  Even if it is not a structured class, getting in a group class(maybe not even related to cycling) could be a good way to help motivate you and keep you in shape when other forms of training are not an option and you cant stand another minute in the rain or on the trainer.

Whatever route you go, the one key thing to do is to keep some sort of active routine up through the winter so you keep up some fitness and have fun.  Its also a great way to warm up on cold winter days!

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