Now is the time for goal setting for 2023 if you haven’t already
But sometimes to look forward you have to look back in the rearview mirror
Review of this year - how did it go for you? Did you stay on track?
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There are many many really good do it all bikes out there these days. Sublime ones like the Routt RSL however are much rarer. One bike that fits into that category is the Moots Routt RSL, the flagship titanium gravel “forever” bike from the legendary Ti builders Moots in Colorado
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Recruit the Glute. Simple.
Well, there's slightly more to it but do this one simple drill on any and every one of your rides for the next 6 weeks and see the improvement. The gluteus maximus is the biggest muscle in our body and if you're not using it correctly you are losing a lot of firepower from the posterior chain. The pedal stroke is so often forgotten about in today's training, everyone is busy looking at watts and WTF/Kg! How many times do you pedal on your average spin? in your average week's training? and in total over the year? If you are not pedaling correctly and efficiently then you are losing forward momentum with every pedal stroke.
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The onset of COVID was one of the weirdest things we’ve all experienced. At first, it was gradual, like a distant thunderstorm, and then all at once, it was pouring. And it hasn’t stopped… for over a year. And with that storm, our lives as we formally knew them changed drastically.
Since we have no idea what 2021 might bring, now is the time to plan with the worst-case scenario in mind. Who knows? We all wait for the virus to die out or for the vaccine or herd immunity that will bring events back. But in the meantime, in order to stay strong and motivated, we must adapt and prepare for the worst.
So, what does planning for the worst-case scenario entail for you and your goal-oriented athletes? It’s time to talk about epic challenges.
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The key to endurance rides and something I gave out about last week is doing them at the correct intensity. The biggest single error I see riders making is that they don't do the easy stuff easy enough and don't do the hard ones hard enough. On that note, slap on the wrist for me today and maybe don't ride with Jack for long easy ones! He is a big diesel that rides like a Nascar! Too much power for my little legs so even though we rode chatting, I felt like I was in a race. The loop is 120k with 1800m vert, we looped in just over 4hrs, 29.2kph and a packet of tropical Haribo and one small bottle was all I took. Silly Coach
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2 scary words! Why is this? Most people, if asked would like to lose a couple of pounds.
I need to lose a couple of kilos! I’m not in my 20’s, everything has slowed down a bit, gotten softer and I don’t like it and despite still doing a LOT of miles on the bike, a relaxed summer of eating pizza and drinking Spanish beers has not managed itself and disappeared like it normally might. There are a few reasons for this which I’ll touch on later but for now, let’s look at this practically.
Why do I want to do this? Let’s be honest here, for most it’s vanity, for a few it’s a serious w/kg issue (those who ride grand tours) but for the majority, it’s for health. To improve lots of things and give you all the benefits of not being overweight.
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I am training my immune system.
I am training my lungs to breathe deeper and harder and to replenish my cells with oxygen
I am training my mind to let go of anxiety and fear.
I am training my heart to be strong and protect me from heart disease.
I am training my muscles and bones to endure pain and recover.
I am training my metabolism to stay hungry and keep me powerful.
I am training my brain to produce endorphins to keep me energized and upbeat.
I am training for LIFE.
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. Any activity over 2 hours would benefit from this. After the 2hr mark, even a well-trained endurance athlete's glycogen stores start to become depleted and your muscle tissue becomes a target for a process called gluconeogenesis, which is the synthesis of glucose from fatty and amino acids of lean muscle tissue. Adding protein to your fuelling plan provides amino acids and thus reduces muscle cannibalization. About 15% of total calorie burn is coming from protein at this stage and if some amount of protein is not introduced during the course of the activity,
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