Endurance Coaching

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Bike Fitting - Testing

The Best Bike Fit and The Best FaCT Testing Through Crossfit Orangeville

Saturday, November 26, 2011

Great 2012 Crank the Shield Prep Clinic Today at JoyRide Bike Park - Had a ton of Fun !

The First Crank the Shield Prep Course went off today at JoyRide 150 Bike Park in Markham Ontario

http://twitter.com/#!/soloistjr/status/140449201589993473/photo/1  Is a twitter update by Joyride Guru Mark Summers who Hosted the event ! 

Thanks to participants for coming in and trying some different ideas, I look forward to hearing more about your adventures as you approach Crank the Shield 2012 ! 

Topics Covered included: 
 - Testing Race specific Pace and general training with some thought to performance tracking
  - Self Assessment before beginning the journey
  - 2012 Course Preview and thoughts on needed preparation
   - Common Issues in long mountain bike events and how to avoid 
   - Making your training plan = goal race, goal workouts, rest weeks, holidays and workout progressions

Wednesday, November 23, 2011

Provincial Championships - Smart Athletes Lay down the HAMMER !

This past weekend saw a huge cap to the Cyclocross season after a successful Nationals in the weeks prior 

Bob took first and the ceremonial HAMMER ! 

Jared Stafford was just edged at the line by Evan McNeely. There battle is becoming EPIC ! 

Tristan scored a second in 30-40 Category and a Personal Best race

Huge Weekend Guys , All your dedication paid off 


Sunday, November 20, 2011

Try it for 30 Days ...

The concept of 30 day Challenges is not new, its quite common with diets and several religions use a few weeks or months to appreciate things more, respect heritage and create new habits. The concept of setting new habits, such as training/eating smart, is something within everyone's power. It just takes a choice each day to put one foot in front of the other and to do something for YOU!

This video is worth a watch if you have been trying to make change in your life or if you are just open to adventure !

Friday, November 18, 2011

Decaf your Tea bags on your own ! (avoid chemicals, extra cost, loss of Antioxidants)

The Chemistry behind Caffeine allows for a simple at home or in restaurant trick to get your tea while MINIMIZING the caffeine. This can be a great help for those who avoid caffeine, or for when out at a restaurant and looking for a warm drink in the evening or on a stressful day you are looking to avoid caffeine. 

There are several approaches to decaffeinating teas. The simplest is to cover the tea bag with hot water and let it soak for 30-60 seconds since most of caffeine is released into the water in that time. This method relies on the fact that the first 'soak' will be the most caffeinated. This method and timing works best with Black tea , Green tea tends to take 3-6minutes to become >60% decaffeinated. 

Read more: How to Make Decaffeinated Tea with Regular Tea Bags | eHow.com  

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Wednesday, November 16, 2011

Fall fact tests for Smart Athletes

Steve Neal at CrossfitOrangeville.com has been performing fact tests for years. With the new addition of respiratory analysis the ability of the testing to show what system is limiting performance is improved greatly .

-measuring Forced vital capacity (biggest breath)

- setting up gadgets and explaining the test

Just a pin prick for lactate analysis

Monday, November 7, 2011

Fitting Training into a Busy Life Does Not have to be a Struggle

Work, Training and Life they do not have to be a struggle. 
They Really Do not.

I want to show you how many Smart Athletes have gotten on top of their Life Stress and Schedules

A typical day in a busy Athlete's life, that might seem tame compared to your daily adventure?
7am Wake - Breakfast
8am Drive to work 
9-5pm - Work 
5-6pm Drive Home 
6pm Dinner
10pm Sleep  
 .... where does training fit ? 

The simple fact is our time under stress has extended and we need to start considering athletes schedules on and off the bike to produce the best results. 

Many Smart Athletes have found Success by focusing on: 
- a few key workouts by shifting their work load to 4 / 5 days of the week 
- Shorter focused workouts during the week and the odd Long workout as required on weekends. 
- Arranging for a later start a few days a week to train before work or at lunch. 
- Focusing on the other elements that create performance and are potentially easier to fit into the schedule including Respiratory Training, Injury Resistance, Stress management, Technical Skill, Tactical Skill, Nutrition and cross training. 
- Most off all by keeping their coach up to date Clients are able to maximize the time they have , without overdoing the amount of stress they have in their lives. 

"I recently switched coaches and have been pleased with my experience with Peter.  His workouts, both on and off the bike, are refreshing and have reignited my motivation. His attention to workout details and response to my questions has been terrific and prompt.  He provides encouragement and thoughtful advice that has helped me deal with unforeseen set backs and the daily challenges of training in a busy life." RK Mas Ex. MTB

"The group pre-rides were a positive experience for me this season especially at venues i have not raced at before. Riding the course with a few other athletes lead by you was definitely beneficial in terms of exposing sections of the course to pay close attention to and look at different lines which i would have missed on my own."
M.F. University Student, Expert/elite mtb and Marathon mtb

"Coaching was timely, flexible, and specific to me. Group sessions with group of your clients were excellent, more of those please."

"Many thanks on your coaching and support this season.  Life is good."
Je.S.  - Elite MTB / Full Time Career

 I recently recorded a series of videos to help Mountain Bikers start thinking about the technical aspects of the sport – Please check out the whole series to get an idea of some of the ideas you may benefit from!

3 Myths of Endurance Training and Coaching

#1: You must ride a ton - In fact, it depends who you are and what your goals are. Many people perform well on 5 hours or less a week. 

#2: You need to do it yourself - In fact, an attentive coach can spot issues in your technical skill, training practices, life schedule and fitness that may save you time, money and frustration. If you have a plan designed for you and your life AND someone watching your success and energy multiplies and is focused on your performance ... Not motivating yourself ! 

#3: Professional Coaching is too Expensive 

This really depends on whether you are paying for professional and personalized help or not. A degree and certifications are worth something but what about actual results? 

Does the value you get from a daily, goal focused plan warrant the price & do you get your desired results ? 

How much do you spend on travel, equipment, special pills, videos a year ? What is your return on these items ... has that Aerodynamic Helmet put you on the podium yet? Have those magic Lactate Threshold Pills produced any difference in your testing or races ? 

A good coaching relationship returns on your investment numerous times! 
With Smart Athlete Web Coaching you get the following value ! 

- Weekly Email Exchange/Question  (~$10 Value)

-  Monthly Phone Call  = ($50 Value)

- Basic Training Peaks account ($0)

- Training programmed in two week blocks with one monthly alteration included ($100 + $10 Value) 

- Testing $175 +HST  (Save $25+ per test)

- Steve Neal Performance Bike Fit Discounts to $175 (Save $25)

- Personal Session (ie. Pre-ride, Consult, skill session, supervised intervals) @ $75 (Save $25)

- Ongoing CLIENT ONLY BENEFITS including group rides, free pre-rides, strength clinics, paleo challenge forums, free online content, weekly newsletter ($Priceless)

Your investment of just $105 gets you $225+ in return per month, without any valuation for the results and knowledge you will receive ! 

Just one idea from one training resources may be the switch you need to reach your goals and results !

Your Investment is locked in. Even when the price rises (which it will shortly), you’ll be guaranteed the lock-in rate for as long as you want. Again, you can cancel anytime and there’s no contract.

… And remember, you are never locked-in and you can cancel anytime. No hassles and no questions asked.

Signup Now Risk Free and Securely through PayPal

Web Based Semi-Custom Coaching

Please Email me with any questions [email protected]

Sunday, November 6, 2011

Jared Stafford Claims 2nd at 2011 Canadian National Cyclocross Championships

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Thursday, November 3, 2011

Watch this now ! Mobility WOD texting ruins athletes (and people too)

Bad posture all day then hop on your bike and have bad posture ... and why does your back hurt ?

Kelly at MobilityWOD has a great video pointing out how bad that posture is and how you might mitigate some of the bad positioning you are exposing yourself too.

It all adds up ... start helping yourself and ask for help if you can't !

A Better Life though Kinesiology (What is Kinesiology?)

What is Kinesiology ?
The Science of human movement, applying the latest research to improve the health and wellness of people in all settings and populations

Understanding how and why people move the way they do, the factors that limit and enhance our capacity to move and develop strategies to increase that capacity .

Kinesiology is a key piece of your health and wellness, disease prevention and treatment.

Kinesiologists complement the work done by other health-care professionals improving overall body health, composition and awareness using movement as medicine

The Ontario Ministry of Health States that "regular exercise can reduce the risk of death by 50%"

The Best way to stay at your peak and out of the hospital is avoid getting sick or hurt in the first place.

Preventing illness is better than treating it.

Who Can Benefit from Kinesiology ? 

Because of Kinesiology, a 65-year old retired couple who like to golf in summer and ski in Winter can maintain their active lifestyle at a period in their lives when they have the most time to enjoy it !

Cancer patients use Kinesiology to reduce the nausea and fatigue related to chemotherapy treatments and post-treatments.

The 27-year-old laborer who broke his leg on the job uses Kinesiology to get back to work quicker

A 17 year old elite athlete with designs on an athletic scholarship turns to Kinesiology to maximize performance

What Can Kinesiology Do for You ? 
Kinesiologists can help everyone from people suffering from chronic injury or disease, to those wanting to improve their overall physical health and well-being, to improving the performance of high-performance athletes.

Life expectancy is increasing and quality of life in our later years is becoming more and more important. Kinesiology will help you maintain your health, prevent injury and disease and improve your prospects for a healthy independent lifestyle.

personal program developed by a Kinesiologist can help you get and stay fit, ensuring you are performing at an optimum level __ at your job, in your home or on the playing field

A Kinesiology program leads to healthier daily living; less disease and injury; faster recover; less pain and discomfort; healthier, safer workplaces; and improved work, sports and mental performance.

Read More about How Kinesiology has Helped Smart Athletes in TESTIMONIALS

The Content of this post came largely from Ontario Kinesiology Promotional Material

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