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Tip Name |
Tip Description |
Tip Category |
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dopers suck |
Many of us take supplements to improve performance or require medication prescribed by our doctor. Always check the United States Anti-Doping Association web-site at usada.com to ensure that what you are taking is not a substance banned from competition. |
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fast track to fitness |
Take your cardiovascular exercises to the next level by performing intervals - alternating intense bouts of work with periods of active recovery will put you on the fast track to a greater level of fitness. |
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Why Hire a Coach? |
Coaching yourself is like looking in a mirror image of yourself - backwards and in two dimensions. A good coach will give you an objective three-dimensional image: push you to your best; hold you back when necessary and expertly guide you toward your goals. |
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beat humidity |
Days of high humidity and high temperatures place extraordinary stress on the body's thermoregulation system. Drink plenty of electrolyte solution and wear light colored clothing that wicks persperation away from the body. Douse yourself with a bottles of cool water - especially important in situations with a tailwind. |
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tire boot |
You know to always carry emergency cash with you. Did you know that five-spot also doubles as a tire boot? Simply put the bill inside the tire to cover a severe puncture. This will keep the pressurized tube from pushing through the hole. |
Cycling |
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periodization |
Tudor Bompa introduced the idea of "periodization" in training for sport; by using progressive periods of stress and recovery greater fitness gains may be realized. |
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powder your tire |
When installing a new tire or tube sprinkle a small amount of talcum powder inside the tire, rotate so that the entire interior casing is coated then install with the tube - friction between tube and tire is reduced which lowers rolling resistance. |
Cycling |
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summer hydration |
Plan ahead and be prepared to stay well hydrated during the hot summer months. Measure powdered electrolyte drink mix into snack size zip-closure baggies that fit easily into a jeresy pocket. Plot routes that provide strategic water stops. Dump the pre-measured contents into water bottles and fill with cool water at the quickie mart. |
Nutrition |
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nutritional supplements |
If you are taking vitamin/mineral, protein or other performance supplements, do some research to make sure the manufacturer is reputable and enforces excellent quality control. Too many tainted products on the market today can elicit a positive result at doping control. |
Nutrition |
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stretching after a race or ride |
Some recent research suggests that stretching adds no real value to endurance sports. I fully disagree. Performing a stretching routine immediately after a race or ride, when muscles are warm and supple, increases range of motion and aids in injury prevention. |
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chain maintenance |
The chain on your bike needs frequent cleaning and inspection to ensure trouble-free operation. Depending on riding conditions, it may have to be cleaned/lubricated after every ride. If the chain is squeaking or squealing it is way past its maitenance interval. |
Cycling |
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Move Your Rear to the Rear |
When you encounter a rough section of road or trail, unweight the front wheel by moving your butt to the back portion of the saddle. Weight transfer from the front will allow the wheel to "float" over small obstacles. |
Cycling |
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All Natural |
Include as many fresh fruits, vegetables and grains in your diet as possible. In other words, avoid overly processed foods. You can assume that the more processing a natural food undergoes, the more nutrition value it has lost. Vitamin, mineral, protein and other supplements are great as long as you have a solid foundation of garden or farm fresh foods. |
Nutrition |
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Masters Fitness |
If you are a masters racer you may want to consider modifying your training plan to include year round weight training reducing the volume from the preparation/pre-competition phases to one day during the competition and transition phases. |
Cycling |
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Hyrdate or Die |
It is important to stay well hyrdated in order to maintain peak performance. Make it a habit to drink water throughout the day not just at mealtime. Keep a bottle closeby to sip on while at work or play. |
Nutrition |
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Looking to lose a little fat? |
Burn fat while you sleep? Yes, do not take any food or drink (except water) within two hours of bedtime. |
Nutrition |
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Commitment |
Make a commitment - to improve your fitness, score a personal best, race hard. Your coach will support you along the way. |
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Be Prepared |
It is always a good idea to carry some cash with you - at least $5 to $10. You'll be glad you have it for an unplanned pitstop or emergency. (A Lincoln or Hamilton make a good tire boot too.) |
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Run well |
Don't you know that all the runners run in a race but only one earns the prize? Run well so as to be awarded the prize! |
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Measuring Effort |
Heart rate is a good way to evaluate a training session, however measuring power output will provide an even more robust portrait of your training and racing. If your serious about winning races consider investing in a power meter. |
Cycling |
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Time Trial |
The best way to prepare for a time trial is to ride it. Ride the actual course if possible, in varying conditions so you will be confident and well-prepared for race day. |
Cycling |
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Rain |
You must conduct training sessions in the rain so that you will possess the necesary skills when the time comes to ride or race in the wet. |
Cycling |
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Don't leave home without it |
Breakfast is arguably the most important meal of the day. A bowl of Cheerios, oatmeal, fresh fruit, toast & jam, veggie omelet or granola bar will get you revved up (boost metabolism)and ready for work or training. Don't skip breakfast! Coach says so!! |
Nutrition |
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Weight Loss/Gain |
When recording body weight in your daily journal remember to weigh yourself at appproximately the same time every day, for example just after your morning shower or just before bedtime. |
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Determination |
Set a goal and resolve to reach it. Take small incremental steps, don't give up. A coach can provide the motivation to push you to success. |
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Continue on |
When you must skip a workout due to family or job responsibilities, don't try to make it up later in the week. It happens, simply pick up with the next day's workout. |
Cycling |
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Snow riding |
When riding in the snow the key is to stay relaxed. Don't make sudden steering corrections. Be gentle with the brakes. Coast over icy patches. |
Cycling |
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Why wait? |
Thinking of making New Year resolutions? Don't wait for the beginning of the new year to set goals and implement a training plan. Get started now! With a two-month head start on 2010, you will gain confidence and motivation to carry you through the entire year. |
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Bike Check |
Before you go out for a ride, make it a habit to do a quick check of your bike making sure all is good-to-go: Bolts can become loosened; tires may have cuts; the chain may need lubrication. It's better to take a minute to check things over and avoid an ugly crash or be stranded because of equipment failure. |
Cycling |
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Run well |
Don't you know that all the runners run in a race but only one earns the prize? Run well so as to be awarded the prize! |
Cycling |