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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

Are you already overtraining???

It's still December and some of us are already overtraining! It's not time to slow your roll (or run, or strength training or..or or....)

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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

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

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

Limited time to train? We have you covered!


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chad@totalcyclist.com

MLK day: "Faith is taking....."

"Faith is taking the first step even when you don't see the whole staircase"

 

I am sure Dr. King had so many resounding levels of complexity in his statement, but in essence for all of us..including athletes you must take that first step. Commitment? Dedication? 

 

Fear is common in us. It's the fight or flight mentality. But, to be the best, you have to continously take the next step. The New Year has turned. Your resolutions are being taxed. You have to take that first step to commitment! Once you take that first step you are more inclined to take the second..especially if the first step was made with thoughtful, well planned intentions. 

 

Have the faith to plan it out. Each step will become closer to a succesful journey that will yield results in sport AND out. 

TotalCyclist

 


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bonnie.kleffman@totalcyclist.com

On Suffering

Lofty title I know but stay with me. Far from some facile Nietzchean  "That which doesn't kill you makes you stronger" notion this is a blog about cycling not philosophy (duh) and besides, the good philosopher died at 46, quite possibly of syphilis. Keep that in mind the next time you quote a pop song. Ahem.

On New Year's Day I left my house for a training ride under grey skies and a temperature of 37 degrees (lack of effort on the part of the weather gods, who apparently took the day off as well). Heading into a chilly, windy metric on a mountain bike no less, my brain told me I was probably missing the point of the holiday. Be that as it may I remembered an article passed on by fellow lunatic Mark Drogalis of Toasted Head Racing - http://toastedheadracing.wordpress.com - which is one coach's diatribe on what separates good athletes from the elite: namely one's ability to suffer. 

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