Category Archives: Post-Season triathlon

Bike Fit…Should you get one?

12311181_980414682001438_8438438887568602483_nMany riders from the casual fitness rider to the serious cyclist and triathlete asks themselves this question…so why should you get a professional bike fit? I mean a bike fit costs alot of money and time at $199 and 2-3 hours of time, it really is an investment that pays huge dividends. Purchase your professional bike fit today from Tri-ing For Life and save $50….don’t miss this deal. Use Code SBSBF50 to save $50 today…CLICK HERE

1. Improved Comfort & Lower Chance of Injury – A comprehensive bike fitting takes into account your individual biomechanics and makes sure your joints and muscles are held in neutral and biomechanically “friendly” positions. Like a favorite chair that supports you well, a biomechanically neutral position minimizes joint and muscle load. This results in greater comfort and minimizes the likelihood of repetitive use injuries and muscle imbalances.

2. Improved Performance – When your body is set in a position that encourages a full range of muscle engagement and balanced muscle recruitment, you will produce better power (ride faster) and have better endurance. Essentially being able to ride further with greater comfort.

3. Improved Technique – Have you ever seen yourself ride? Very few of us ever learned how to ride a bike beyond learning how to balance while pedaling. Cycling is as technique based as any sport and the better your technique the easier and more comfortable it is to ride. A good bike fit has a heavy coaching and visual element and can help you see and learn techniques in a matter of hours that take years for most riders to learn. This helps a newer rider avoid developing bad habits and it helps riders of all experience levels gain a better understanding of how their bike and body interact.

4. Peace of Mind – If you are in the small percentile of riders who are already riding in a really good position (just by chance), in addition to the technique benefits, a professional fitting still provides the confidence to know that your position is “right” and will help you understand why.

5. Enjoyment – Serious or novice rider, I’ve met few people that did not want to ride better and enjoy cycling more. A comprehensive bike fitting is one of the best starting places to riding to your potential and enjoying cycling as much as possible.

“The best you’ve ridden is the best you know.” This means that the best you have ridden is only as good as how well your equipment has been set-up and your technique has allowed. In other words, unless you have done everything already, there is room for improvement. You made the commitment to do a long ride for a great cause. Riding a bike is supposed to be fun, don’t hold yourself back or make it less comfortable and fun than need be. If you are thinking about getting a new bike this year, be sure to get a professional fitting first; you should not have to accommodate to your bike, your bike should instead fit you and your needs as well as possible. And, if you have a bike now, search out a good fitter well in advance of the event and find out what “the best you know” can be this year!

Nutrition and training + Holidays

turkeybikingThanksgiving is almost here and we will have so many temptations in front of us, temptations to eat so much delicious food and skip workouts as we travel and spend more time celebrating.  Take this time to recognize the distractions and try to minimize the impact to your nutritional and training values by setting yourself up to succeed.

Before you travel make sure you plan ahead strategies to minimize the amount of food you eat, one good strategy is to plan to eat small amounts of all the great foods you love.  Keep the amounts limited on your plate and enjoy a small amount of more.  For the workout pre-plan the workouts, look to find friends and family who will join you for workouts, even if those workouts are just long post meal walks catching up.

Most of us will fail during the holidays, don’t let this cause you to give up.  Recognize the situation, slow down and minimize the impact, and then accelerate back on the plan after you get over the speed bump. Most of all enjoy the time you get with all those you love around you.

If you would like to discuss strategies or you would like to schedule a breakthrough session to see how Tri-ing For Life can help you bridge the gap to success in your 2016 training objectives send an email to me at ThomFigueroa@Tri-ingForLife.com.

Post Season Motivation

Thomas Figueroa

The heavy training and excitement of the racing has come to an end, how’s your motivation doing as we move into the post season?  There are still Cyclocross and Mountain Bike races going on, but the air is getting crisp here in the Mid East and our bodies are telling us to just sleep in today rather than getting out in the crisp air.

Motivation is really hard to keep fired up after your last race of the season mainly because there isn’t anything out there pressuring you to get on the bike or get out and run.  Let’s be honest with ourselves, we work a lot better when we have a big hairy goal like a race looming over us. So, what do we do to change that pattern?!

The good thing is you already have some really good training habits developed from the season, let’s capitalize on the habits and throw out a new goal for you.  This new goal could be a big race for next year, it could be a new PR for next year targeted to that big race, or it could just be not gaining the post season weight.  Dig down deep and find something that will really motivate you to train, find a reward for obtaining this new goal and begin your post season training.

Do make sure that you bring that volume and intensity down to give your body some recovery.  This is the time of the year when your competition is just lounging and enjoying the season, but you keep your training going with the proper periodization so you kick their rears next year.

Schedule a breakthrough session today and talk through your gaps and how to bridge them with a new goal to get you on top of the 2016 season.  Email me at info@tri-ingforlife.com to schedule your breakthrough session today.

Sign up now to reserve your spot in this week’s classes.

Adding strength training into your off season

Thomas Figueroa

strength2We’ve talked for a few weeks now about the importance of recovery in the off season.  In addition to recovery it is important to use this period to really focus on your strength.  One of the biggest reasons for injuries during training and racing is muscular imbalances and muscular weakness.

As a certified USA Triathlon coach I have been trained specifically on how to identify imbalances, but most importantly on strength training that is specific to triathletes and cyclists alike.  It is important to develop total body strength, but so many people shy away from the training because they are afraid to put on extra pounds that they have to carry around on the bike or while running.  Your strength training program should focus on core development, especially through the glute muscles.

I really love to prescribe compound movement exercises that hit as much of the body in one fell swoop. A couple really good workouts to add into your routine are Wood Choppers, Skaters, Single Leg Lunges, Box Jumps, and Squats.

If you want to learn more about incorporating strength training into your off season training let’s schedule a breakthrough session and talk through your gaps and how to bridge them.  Email me at info@tri-ingforlife.com to schedule your breakthrough session today or click here to contact us.

Post Season is for Recovery and Technique improvement.

Thomas Figueroa

bike+yoga mat

 

Post Season is for Recovery and technique improvement.

Last week we talked about the importance of recovery and how recovery allows all of your hard work to be absorbed by your body as well as repair all the damage of the season.  This week let’s explore a little bit the importance of technique training.

A lot of cyclist and triathletes have been riding for years without any real improvement in power output or speed.  Every wonder why this is the case?  One of the reasons is your technique has really never changed or improved over the years as you’ve always ridden the same and never had someone guide you to correct technique and form on the bike.

To get the best power transfer to the pedals and then to the drive train of your bike you need to break your pedal stroke up into quadrants – top of pedal, down stroke, bottom of pedal, and upstroke.  Once you break your stroke into quadrants then you need to train yourself to apply power to the pedal in each of the 4 quadrants which will increase your total power output by eliminating dead spots in your pedaling.  One drill that works really well in eliminating dead spots in your pedal stroke is one legged pedaling repeats – ensure when you’re doing this drill you are mentally present and focused on the quadrants of the stroke.

At Tri-ing For Life we have trained and certified coaches who can help you work through any efficiency issues you have in your pedal stroke or form on your bike.  During the post season recovery classes we’ll have specific drills to address and improve your efficiency which will help increase your power output or FTP.  Riding in Tri-ing For Life’s studio gets you out of the elements of rain and cold, puts you into a safe environment free of cars, trucks and biting dogs, and with our trained coaches will make you a stronger cyclist or triathlete.

Enroll today in one of our fall programs.