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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.