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chad@totalcyclist.com

What we offer

What the heck do we offer? Lots! Check out this short blog about what we can offer YOU!

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chad@totalcyclist.com

Cramped Christmas

Coach Chad discusses the merits of getting our and stretching during the holidays! Time Crunched and highly stressful times lead to the back tightening up! Plus all the travel and sitting down!

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chad@totalcyclist.com

June Swoon?? Stay Fresh!

Did you find your base training heading into the season was good, so you hit the spring with full on passion? April and May were great then all of the sudden boom, you hit a bottom. Sleeping? Nutrition? Heart Rate? Check this video out.

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chad@totalcyclist.com

Just DO!

Just go out and do it....life is a challenge and so is training so switch it.

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chad@totalcyclist.com

VIDEO BLOG: How to best negotiate a 90 degree turn!

Sharp turns mean scary bike handling....not with this little nugget of cycling wisdom.

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chad@totalcyclist.com

Will running make me a better cyclist?

Well..Hmm...Let's start here:

The Principle of Specificity, as defined by the American College of Sports Medicine, states, "Sports training must be relevant and appropriate to the particular sport an individual is training for in order to produce a training effect. For an athlete to become better in a specific sport or a specific skill, the athlete must perform that sport or skill."

 

However, most cyclists are time crunched (Myself included, you may think "Chad you are around cycling all the time!" Well I am// but if I'm commentating for 6 hours and transferring to another stage or race and doing this the entire summer, cycling takes a back seat many times). The best way to stay FIT is well..to run/jog/walk if your time on the bike is severely limited.

 

If you are a avid cyclist and are wondering if running helps: It does and doesn't. First of all running fitness and cycling fitness are different animals. If you are looking to be just FIT...then you can acknowledge the fact that running helps you stay fit. (I usually drop 5-7 lbs when I pick up running for 2 months)

 

Research indicates the running requires a greater oxygen uptake so in essence you may be a bit more "Fit" as a runner than a cyclist. The translation however, is a bit more complex. Yes, I believe you can translate some of the fitness over to cycling but to become a better cyclist, you have to be "sport specific". For example, doing hill repeats on the run won't necessarily make you a better climber on the bike. You have to get out and CLIMB on the bike. Recruit the muscles needed to get your arse up that climb. Same with sprinting, pack riding etc. NOTHING can replicate that except...well..cycling. 

 

Chad


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chad@totalcyclist.com

The HEAT is on: Training in hot weather.

I was reminded about hot weather riding yesterday. I decided to hit the woods around 230pm. The conditions were pretty stale. Temperature was around 95 degrees and the dew point in the low 70's. For you non weather nerds that's stifling. There was NO air movement either. 

I decided I would push it a little bit after a 15 minute warmup..and then that's when the coaching mindset kicked in. Heart rate suppression. I just didn't have the punch. Core temperature elevated and that essentially shut down my ability to "rip it". 

The best want prepare or offset this phenomenon is acclimatizing:

  • The only way to acclimatize is to ride in the heat. 
  • You can adapt fairly quickly….usually in about 10 days of training. if you give it 2 weeks you usually are in the sweet spot of acclimatization. 
  • If you have a key event start 3 weeks out. 
  • Start earlier in the day and work your way towards the hottest part. 
  • Learn from my mistake and do your harder efforts indoors and your longer rides outside. It's very difficult to do intervals in blistering heat!

Keep Cool and enjoy the ride!

Chad

 

 


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chad@totalcyclist.com

Limited time to train? We have you covered!


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bonnie.kleffman@totalcyclist.com

Short Track #3 - The BEST Yet!

The TotalCyclist MTB team was at it again at the Winter Short Track series last Sunday, February 2nd. Having a blast as usual, the team secured FIVE podium finishes! Read More

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chad@totalcyclist.com

Navigate your way to TotalCyclist: Setting "Goals"

 

This is a time of year the word “Goal” is used more often than during World Cup action. People state their goal, get excited, and BOOM…they are off and running. Common goals set this time of year are to podium in races, to shed 10 pounds, or to slay people on your group rides. Secretly, many of us want to hit those big goals as fast as we speak them. We forget that change isn’t easy and get frustrated when we don’t see fast progress…a total TKO for goals.

 

Planning a goal isn’t just one step of the process, yet often that is the way people handle goal-setting. It is the equivalent of stating “I want to drive to California!” and getting in the car without a Navigation system or a map. You might initially take some right turns because you know the roads around your home, but more than likely you are gonna get lost. A navigation system takes that long road trip and gives you simple step-by-step directions, that are easy to understand and take the guess work out of hitting your goal. It’s a lock if you follow the step-by-step plan! Navigation systems also give you a realistic time frame of how long your trip will take.

 

As you plan your goals for 2014, think about using a Navigation System approach. You know where you want to go, then take a little time to plan out the steps it will take to get you there. Just as when you travel, you tend to mentally hit mini goals and measure your progress when you hit big cities along the way, or with each passing hour. It feels good to see another city in your rearview mirror, or see that you are another hour closer to your destination. Mini goals allow confidence to build and sustain motivation. You also tend to have realistic timelines when you travel. Unless you found a wormhole, you can’t make the North Carolina to California drive in less than 36 nonstop hours (legally left laners). Realistically, you have to plan a little rest along the way, plan stops to fuel up, take nature breaks and get food and water. Plan rest, or active recovery into your goal setting. You might also have a setback such as a mechanical issue, unexplained traffic or weather that slows your progress.  Setbacks are almost always encountered on the road to chasing a big goal. While setbacks are annoying…they are temporary. If you expect them, and mentally plan for them, they won’t stop you from hitting your goal.

 

Good coaches, like the coaches at TotalCyclist have the understanding that hitting big goals and change isn’t easy, so they design creative ways to help you make it as easy as possible. TotalCyclist is like an Autobahn to your goal. You’ll get faster, better, stronger. A great mini goal to add to your plan is “Step over the threshold of TotalCyclist.” Once you are there, you go on autopilot. Your bike is set up, you warm up, you sweat, you experience the PainCave. Then you are done and get to check that mini goal off your list. You get a double shot of feel good chemicals floating around in your brain. Your brain is going to like that reward, and will seek more. TotalCyclist also adds the element of social fun, which makes hitting your goal feel easier and can add another level of motivation especially in the early stages of working toward a goal or when you hit setbacks and need to get back on track. As you keep hitting your mini daily goals, the long-term goal will take care of itself and you will understand why the PainCave is really a ChangeCave.

 

 

Barbara Greene, MA Sport Psychology

Performance Coach

Pure Performance, Inc.

404-729-6326

Twitter: @BGreene1

 

Bio:

Barbara Greene helps teams and athletes from the development level to the pro level with performance issues. Barbara obtained a Masters in Sport Psychology from Argosy University in Atlanta, GA with Dr. Alexander Cohen (now a Senior Sport Psychologist for the USOC). 


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