Blog and News

Dynamic Stretching Routine

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Endurance athletes have often been warned about the dangers of stretching before their workouts. This however is a bit of an oversimplification. Many forms of stretching have been shown to be beneficial before workouts to help improve range of motion, loosen up tight muscles, and increase body temperature, blood flow, and heart rate. This post will go over the differences between the two most common forms of stretching and give a stretching routine (complete with videos)  that you can incorporate into your workouts to properly warm up and  perform better then you ever have.

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Plyometrics for Endurance Athletes

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As endurance athletes the goal of our winter time strength training programs are not to get big, bulky muscles, but rather to prepare the athlete for the season ahead with injury prevention and building lean muscles that are powerful and able to produce a large amount of force in a short period of time. The downside is, with great potential for physiological gains comes great potential for injury. In this blog post we will go through the science of behind plyo training, the benefits of plyo training, and include videos that cue and demonstrate how to correctly perform the exercises.

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Tips For Goal Setting

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While it may be cliche to sit down and look over your goals on New Year’s Eve, it is appropriate time for planning your yearly calendar.  Most of us have ample time to prepare, as our target events are months away.  Although any time is a good time to set health and fitness goals, the New Year reminds us to do so.  Here are some tips for setting goals for the upcoming year. Continue reading »

Gearing up for winter training!

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We all dream of migrating South in the Winter to train in warm weather, but unfortunately it’s not likely to happen for most of us. But just because we have less than ideal weather, doesn’t mean Winter training must be a terrible experience. It may sound simple, but the first step to having quality training in the Winter is having the right gear. With the right equipment, you may actually find yourself enjoying these winter rides!

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Off-Season Sunshine (Vitamin D)

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Our last few blog posts have been about getting the most out of your indoor training. It’s good advice, but you might be missing something. The sun. There is growing evidence that many athletic populations are Vitamin D deficient or insufficient. Our bodies produce Vitamin D in response to sunlight exposure. If you are inside cross-training or riding the rollers, adding a little “supplemental sunshine” might improve your performance and your health.

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Off-Season Strength Training Tips for Cyclists and Triathletes

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As the Winter months settle in, ‘cross comes to an end, daylight is scarce, and outside rides get harder and harder, it’s the perfect time to move indoors for strength and conditioning training.  But unless you have a strong background in biomechanics or exercise science, selecting exercises to do (or not do) can be difficult, intimidating, ineffective, or dangerous.  To make the most of both off-season and in-season strength and conditioning, think about the following principles to help guide your workouts.

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Understanding FTP and FTHR

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When I begin working with a new client, one of the first things we do is test for functional threshold. This is fundamental for creating a custom training program. This article will go over the basics of functional threshold: what it is, how to test it for both power and heart rate, and how to set-up personalized zones based on those results.

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Cyclocross Race Day Preparation and Warm-Up

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Cyclocross starts are essential for a successful race. Unique to this discipline, the hardest sprint comes at the beginning of the race unlike a road race or criterium where the sprint is at the finish. If you hope to contend in a cyclocross race you should be near the front during the first lap. You don’t need to be in the lead, but you need to be free of the mid-pack congestion. With the lead in sight, you can pace yourself. Hopefully saving enough for the final one to two laps of the race when you will need to turn up the intensity to battle for the win. The pre-race preparation for cyclocross and warm-up is crucial. Arrive early and be prepared to give yourself the best chances. Here are a few tips to help: