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chad@totalcyclist.com

Tuesday Tune up: Protect that organ June 14, 2016

Your heart is protected by your ribs, your skin is protected...by..nothing. So please use sunscreen when training, playing, racing, jumping, laughing...whatever! Protect that organ!

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chad@totalcyclist.com

Cold weather HYDRATION

Our biggest issue when the weather turns cold is the lack of desire to drink and hydrate! It's cold, you aren't "Thirsty". You have to hydrate. Here's a short video on how to keep from dehydrating during the winter!

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chad@totalcyclist.com

No, you will NOT GET big, but better

It's 2016...and now time to get on your strength training! Do not neglect what most all endurance athletes neglect..and that's strength training. Give us two months..and some maintenance work and you will be much happier and faster!

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chad@totalcyclist.com

New Years Eve and DAy..the Hangover

Well..you have done it now! You played hard on NYE! Once quick tip to help you get over the hump on New Years Day

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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

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)

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chad@totalcyclist.com

Video Blog: Race Face?

TotalCyclist Coach talks about sportsmanship, race face and sports.

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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

Limited time to train? We have you covered!


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