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Water Consumption daily and while exercising is important!

Water Consumption...

We jump on the bike with a half bottle of water from yesterday’s 20 mile ride to do a 15-30 mile day thinking to our selves, “Ah, it’s a bit cool outside….I shouldn’t be thirsty or sweat to much” well that’s wrong no matter the weather a solid rule of thumb would be 16-20oz of water or water with preferred mix every 60 minutes. This keeps the muscles that are working from cramping and locking up during your ride. Don’t wait until you’re thirsty, the reason you’re thirsty is because you’re becoming dehydrated. As endurance athletes, hydration is key to optimal performance.

Hydration isn’t important only for on the bike but in you’re daily routine. You lose water each day when you go to the bathroom, sweat, and even when you breathe. Your body depends on water for survival. Your body is made up from any where to 50%-75% of water. Every cell, tissue and organ in your body needs water to function correctly. Your body uses water to maintain its temperature, remove waste and lubricate joints. Through out the day with out a ride, swim, or a run so just a normal day in the office or work an easy rule would be the 8x8, which is 8 cups of 8 ounces of water which roughly equals up to around 2 liters.

When do I need to use an electrolyte mix?

If a ride becomes longer than an hour I personal would recommend this being the time for a scoop of mix (which is personal preference) some examples are Hammer, Scratch, Cytomax, Osmo, Gatorade, and many more which can be found at your local bike shop. There should be a serving in each bottle for each 60min effort. This will replace the salts, electrolytes, calcium, potassium and magnesium your body is beginning to lose during the endurance effort. With out these salts and electrolytes you can begin to cramp and dehydrate the body, which can lead to actually passing out which can be fatal to the body completely and during recovery.

Easy Ways to Conquer not drinking and to start new habit?

A simple way to stay on top of drinking while riding is trying to take a 1 or 2 sips every 5 minutes during the ride, which is about 1oz-1.5oz every 5 minutes. Bring a water bottle or jug to work and start to tally cups/bottles consumed through out the day, follow the 8x8 rule. Physically writing it down and keeping track of consumption can help a higher over-all consumption rate because you will begin to notice how low the intake of water is through out the day. Also, weighing your self before and after the ride, for every pound lost after the ride/effort consume about one 8 ounce cup of water.


Where did December go?

It always seems like the time between Thanksgiving and Christmas flies by! The TotalCyclistMTB team has been busy hitting the trails when the weather and time allows and TotalCyclist #Paincave to get some indoor sessions in as well. So lets recap some of the happenings from the past few weeks.

Back on December 7th team member Kelly Hudson ventured down to Harbison State Forest in Columbia, SC for the annual Rudolph's Rampage Mountain Bike race. Kelly came home with a 2nd place finish in the CAT 1 division with a very strong effort!! Congrats K-Bone....Digging!!

On December 13th & 14th team member Mike Tam competed in the North Carolina Cyclocross events held in Hendersonville, NC. Mike competed in the Mens CX4/5 division which had over 40 entries for day 1 and over 35 for day 2. In a strong field Mike was able to bring home a very solid 12th pace finish for day one and stepped it up to 8th on day 2. Congrats Mike!

As for the rest of the team we have been getting in some good team rides and long base building sessions! And when the weather is not on our side we are hitting the roads & #paincave and getting some work in! If you haven't had the pleasure of joining an indoor session at TotalCyclist you owe it to your self to give it a rip! It might make you Fast.......

So on behalf of all the TotalCyclistMTB team we want to wish you a Happy Holidays and see you on the trails soon!!


Sweet Potato Burrito

We ride, we run, we swim, and we even do strength training! So why is it that we do all these activities only then to eat a salad or some bland grilled chicken after when we could all easily could consume 1 large pizza and a full box of Oreos and be more “satisfied”? I mean come on you just crushed several hours on the bike or just ran a hard 10k. We should be able to eat what ever we want shouldn’t we? Also you may be thinking, “I can’t afford to eat healthy, it’s cheaper to get a $5 pizza from little ceaser’s”. Well in reality, that’s not true. You can eat very well and satisfying after or before a ride at a very low cost. There is many meals that you could implement into your diet that to really enhance your over-all performance and weight. One of the meals that I think is awesome would be the Sweet Potato Burrito by SkratchLabs. Breakfast is a highly important meal, this is when you start your day and these will be burned off through out the day. Breakfast is your energy levels for the day so I and other professionals would recommend eating a huge breakfast!

Here I bring you the Sweet Potato egg burrito:

Ingredients 1 cup cooked sweet potato, packed 8 ounces lean ground turkey 6 eggs, lightly beaten 1 tablespoon liquid amino acids ½ tablespoon brown sugar ½ cup shredded cheddar cheese 6 large (10-inch) whole wheat tortillas, warmed

Optional Additions 6 tablespoons prepared salsa 2 cups cooked red kidney or adzuki beans, drained and rinsed 2 teaspoons taco spice chopped cilantro or chives Preparation Mash the cooked sweet potato (peeled or not) Bring a lightly oiled saute pan to medium-high heat. Add the ground turkey and brown. Add mashed sweet potato and eggs, plus optional additions, if using; stir until the eggs have set to a soft scramble. Remove from heat. Add liquid amino acids, brown sugar, and salt and pepper to taste.

*** Divide the mixture among warmed tortillas. Top with shredded cheese and roll up as burritos, being sure to tuck in both short edges before folding the long ones (this will keep the contents from spilling out). Wrap in plastic and refrigerate or freeze.

Nutritional Facts: Calories 352 Sodium 0 mg Total Fat 5 g Potassium 0 mg Saturated 0 g Total Carbs 58 g Polyunsaturated 0 g Dietary Fiber 4 g Monounsaturated 0 g Sugars 0 g Trans 0 g Protein 19 g Cholesterol 0 mg Vitamin A 0% Calcium 0% Vitamin C 0% Iron 0%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs


2015 TotalCyclistMTB Team Launch

With a great 2014 season winding down we are excited to announce our 2015 TotalCyclist Mountain Bike Team and Sponsors. We couldn’t reach our objectives and goals without the support of such great sponsors and people that help make this possible. Our mission this year is going to be very simple: Race hard & Give back! Below is a list of these amazing sponsors who help make it all happen:


For 2015 we are excited to add a few new members to the team and look forward to training, racing and giving back as a group. We look forward to seeing you on the trails soon!

  Bonnie Kleffman  - Pro/Elite Women
  Chris Wieczorek - Pro/Elite Men
  Laura Maddy - Cat 1 Women
  Kelly Hudson - Cat 1 Men
  Josh Strang - Cat 1 Men
  Mike Schafer - Cat 1 Men
  Terence Slifer - Cat 1 Men
  Andy Hilling - Cat 2 Men
  Brian Hester - Cat 2 Men
  Dave Williams - Cat 2 Men
  Jason Sehorn - Cat 2 Men
  Jay Forgione - Cat 2 Men 
  Jim Heckman - Cat 2 Men
  Jon Meek - Cat 2 Men
  Kevin Brown - Cat 2 Men
  Mike Tam - Cat 2 Men  

Happy Holidays and see you on the trails!


Blog: Cutting edge technology comes to TotalCyclist

We have decided to make your experience world class at TotalCyclist. We have spent the money and the time to offer you the best experience possible to make you a faster, stronger cyclist.

We now have Perf Pro cycling software at our training centers. This software will do so many so many ways. 
  • It will automatically upload your workout to Strava.
  • It will automatically upload your workout to Training Peaks.
  • Don't have any of those? It will send you a DETAILED report of your workout...with attached file!
  • This fall some of our training centers will have ANT + capability so if you have a cadence, HR, or power sensor it will pick up your information and display it our our monitors!
  • Do you have a favorite ride? Send us the Garmin file and we can import it into our software for you to ride our STUDIO!
  • For a small fee you can actually track your training and your history. 

Here's a look at your rider display

Snapshot of your File. HERE


Have you ridden a course that you like? Epic ride? GET US THE FILE and you can ride that ride again in one of our STUDIOS!


Want more information? Call us 704-376-7006 or email



Chutzpa, race face, balance.

1- Cycling is a great sport. Awesome sport. But, many times newer cyclists get hooked. When they get hooked they ride all the TIME! They haven't had the experience to know when to much is to much. So, rely on friends and mentors to advise you on your saddle time! aka bike time. 

2- Get a bike fit. Do not trust anyone that tells you "cycling is supposed to hurt". Yes cycling does hurt when you are doing intervals or climbing a nasty hill..but never should your "parts" or anything else hurt for extended periods of time. 

3- Wave: It's ok to wave at other cyclists. It's called "race face"... where another cyclist by you in the other direction, or even in the same direction, and doesn't acknowledge you. Cycling is inherently enjoyable. Make it more fun by making more friends. You don't want to be "THAT" guy or girl. 

4- Should I race or not race? That my friends is a complicated mess. If you are looking to make money off of the sport, sell your bike. There's a old joke that many have heard. "What's a Cat 1 cyclist that just broke up with their significant other?...Homeless". So, ride for the fun. Then if you feel you have the Chutzpa, go for a club ride that's fast. If you stack up there...go back to tip 1. 

5- Don't let cycling become your life. I have seen many families effected by the dominance cycling has in ones life. It's like Kudzu. You don't really notice it, or see it... until its engulfed your hours and neighbors. Don't let cycling become Kudzu. Have balance. You should look at your bike before a ride and get excited. If you don't ....there's a sign!


Fools Gold MTB Results

Congrats to TotalCyclist MTB racers for great results at the 50/100 mile FOOLS GOLD!

5th Open Men-Chris Weiczorek
20th Open Men- Terry Slifer
49th Open Men - Jim Heckman

4th Open Women- Bonnie Kleffman
14th Open Women- April Wells
21st Open Women- Christy Blakely


Double "F": Ferritin and Fatigue

**WE have seen it many times. Athletes, especially women, start to fatigue at the end of the season. Cyclists and runners starting to wonder..why do I feel the way I do. I have NOTHING".

Look closer. It may not be training or over training (overtrained or under rested?) it may be that you have low Ferritin (iron reserves in your body). Women who are long course runners and triathletes are particularly susceptible. You may ask what's "normal". Every athletes normal is like someones HR. It's really just you and your iron stores and how YOU respond to that number. Some endurance athletes can get by with a Ferritin of 20 ng/ml. Some need 30 ng/ml. For the average person normal typically is 12-300 nanograms per milliter (ng/ml) for men and 12-150 ng/ml for women.

Lately I have seen some numbers approaching low teens for women. That's pretty low. I have noticed that there is a performance drop. Questions for our athletes are, irritability, weakness, fatigue and minor aches. The best way to research for coaches is to dig into the rest/training micro and macro cycles. If the athlete is reasonably rested the signs above may mean a blood test is needed. 

Additional thoughts are that GP's don't necessarily understand the needs of an endurance athlete. NORMAL sometimes is low or below normal. Good sport dietitians can assist in ways to off set the issues with low ferritin. Many athletes are really good about training, training plans, rest and more. Most ignore the iron and ferritin levels in there body. We suggest a couple of blood tests a year as part of your training plan. 

(**Please note this is my experience as a coach. Please refer to your doctor and dietician for additional information)


TotalCyclist Athletes participate in Lake Davidson Tri

Jimmie Johnson Foundation and Cool Breeze Cyclery partnered for the Lake Davidson Tri this past Sunday!

Here are some results from TotalCyclist Athletes and Coaches:

1st Male Relay
TotalCyclist 2: Jeremy Walton, Terry Slifer, Chad Andrews. 1:02:24

1st Coed Relay:
C.A.N. Relay: Asheton Brown, Chris Wieczorek, Nate Shellenberger. 1:00:19

Female Overall:
1. Kelly Fillnow 1:02:57
2. Meghan Fillnow 1:06:50
3. Kelly Geppi 1:07:45

Men 40-44
3. Mike Byrd 1:07:47

Women 50-54
1. Laurie Walton 1:19:01

2. Linda Royston 2:05:26

Also competing:
Allyson Roberts 1:14:59
Brian Hester 1:17:09
Sandy Morrow 1:39:04


Video Blog: Race Face?

TotalCyclist Coach talks about sportsmanship, race face and sports.