New Year’s Resolutions, New Year’s Discounts!

Discount?!  Did someone say discount?!

Thinking about hiring a coach to help you with your 2019 season?  We are offering a 50% discount on your first month’s coaching on all of our individualized plans. That means you could have a fully customized coaching plan, tailored specifically for your needs from $2.50 per day, or a semi customized goal focused plan for $1.50 per day.  Wow!

Quote WP2019 with your enquiry to receive this discount.  Offer valid through Jan 31, 2019.

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Cyclocross Starts, aka what to do when you’re not on the first row of the grid…

Getting a call up onto the first row of the grid means you’re in prime position to make the holeshot if you have the legs.  But what about if you are on the third or forth row of the grid?  Perhaps just making sure you get your foot in and away cleanly and then to make up the placings as the race progresses is all you can hope for .  But sometimes fitness and skill can move you up from a poor grid position into prime position very quickly.  This will still depend on the course and more than a little luck but be ready for when/in case it happens!

This is how to do it…1st 20seconds… https://www.youtube.com/watch?v=5_gapb8BIL0&t=41s

So what can we learn from the video?  The shallow left hander had everyone moving over and it opened up on the right.  By not slowing too much and going in (slightly too) hot into the first corner and not being able to set up well for the right hander immediately after the rider made up a huge number of places and set themselves up for the rest of the race by getting to the front group.  It was a risk and could have resulted in them coming down at worst or just coming off line and having to brake hard to make the next turn (and then losing all those places they had made up) but on this course it paid off.

So, if you get a choice, always think about your grid position, even if you are on the last row.

SCNCA Cyclocross Clinic, Sept 2018

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Saturday we ran a cyclocross clinic for SCNCA.  With 20 attendees, it was good to see a mix of young and old, experienced and novice, and local and not so local (San Diego, Redlands, Redondo Beach for example), it just proves cross appeals to a broad range of riders.  Thanks all for coming out, I hope you enjoyed it.

Here are some photos taken at the clinic.  Sorry if I didn’t get a picture of you but I struggle to take pictures and coach as I am usually focused on the coaching, not recording of the event.

Anyway it was a fun clinic and hopefully we can repeat next year, I love group coaching.  We run Tuesday evening cross clinics leading up to cross season, PM us if you want to attend.

Here’s a link to some other pictures from the day from Dorothy Wong…

https://photos.google.com/share/AF1QipMsNLwqynwt-jmYEiEJNezLWZ_E2rqm54Rx5cujBJTbpG5O1lV1RvWHQGtwZP4Lmg?key=TVd5NG1BQTRXTE9pNXpJb0xjdzNldmRyd0lta3Z3

 

Signs of a weak core

26187151_139119053435105_1774188936290107392_nThe importance of core work is a vital component in the training regime of any athlete and one many cyclists either neglect or avoid.  At a recent clinic I ran about 70% of the attendees admitted they did not do any core work at all.  Although it might not seem to be that critical when we sit on a saddle, but we use our core to push away from when pedaling, use our arms when out of the saddle for sprinting and our necks and shoulders for holding our heads up.

Here are some signs of a weak core:

  • Poor Posture
  • Lower Back Pain
  • Bad balance
  • Inability to pass hollowing test (deep breath, exhale and pull in stomach back towards spine.  Hold for 10sec.
  • General weakness when throwing or punching or kicking
  • Inability to hold plank for 50sec
  • Fall forward when you squat

Cycling Weekly Magazine demonstrate a core challenge they believe every cyclist should be able to perform:

https://www.youtube.com/watch?v=0JiDDiIgSuw

You need to be able to do the following, focus on good form:

  • 25 squats
  • 15 push ups (slow with hold at bottom)
  • 1 minute plank

Go ahead and test yourself.

Recovery

As I get older I am more and more coming to realize the importance of recovery.  There was a time in my youth when I could go out and do a big ride, eat nothing but carbs when I got in, drink a few beers in the evening, go to bed and wake up the next morning pretty much fresh and ready to go again.  Alas those days are long gone and a big ride can take it’s toll for several days after.  To mitigate those effects, I’ve tried plenty of different products, some of which definitely have an impact and some which… meh.

Anyway, here is a random list of some of what I currently recommend:

Of course the list above doesn’t include sleep and rest, which are both free and number 1 and 2 on the recovery list, so first of all lie back, relax and take a nap 🙂