It looks like we might finally be getting a wet race up here in Seattle, but given that a bunch of us have been offering sacrifices to various deities in hope of precipitating said precipitation, and that the rain gods are a capricious lot, who knows?
If the weather is crappy though, it can make warming up a bit of an issue, eh?
What the heck do you do when you’re stuck warming up on the trainer?
Got an option for you.
It’s…
TheRSWO– TheRock Stupid Warmup & Opener:
First of all, don’t neglect your course preview.
When in doubt – if you have to – sacrifice some of your warmup to preview the course.
Even if you can’t get in quite the warmup that you might like, it pretty much always pays to get the course preview done & dialed.
Especially when it’s getting to be a bit wet out.
Better to be just a wee bit less sharp at the start than to hit the deck ’cause you didn’t have that tricky section wired, or didn’t notice the hidden root in that crucial curve.
Make sense?
Cool
Time to pull out your trainer and get crackin’…
– Get on trainer. Spin for about 5 minutes.
– Shift into big ring/largest cog combination.
– Ride 30 seconds in this gear, then shift up one cog.
– Ride 30 seconds in this gear, then shift up one cog.
– Repeat until you hit the hardest gear you’ve got, or can handle.
– Ride 30 seconds in that gear, and then shift all the way back down to the Big/big combo.
– Ride 30 seconds in that gear, then immediately shift to hardest gear you can handle.
– Full gas sprint, out of the saddle, for 30 seconds.
Back to big/big combo.
– Spin for two minutes.
– 5 minute effort at your 2×20 output level.
Repeat The entire sequence (Usually minus the 2nd 5 minute effort.)
Drink, eat a gel, go race.
Kick ass.
Have fun!
M
So, hey…
I’m going to do something I don’t feel super great about, and that’s… well…
I’m going to beg ya’all for a little bit of your hard-earned money.
Here’s the thing; it’s right about the time of year where I need to renew all the behind the scenes stuff that keeps this blog up and running, and that takes some dollars to do.
In fact, it looks like the sheer volume of posting on here is going to mandate a move up to the next level of service/cost. That, or I’m going to have to start taking down old posts – there are close to a thousand of them – and I don’t want to do that.
Honestly, it’s not like I’m trying to get rich off this here thing… or even make any money from it at all.
It’d just make my life a fair bit easier if I didn’t lose quite as much money doing this as I currently do.
So, hey… if you feel like you’ve gotten anything of value out of this blog, please do me a favor – and yes, it’s a favor, and I will be truly thankful for it – and send a buck or two (or five, or whatever…) my way.
How do you do that?
Simply click on the graphic below, and PayPal will be glad to make it happen.
If you’re racing today, I’m guessing you have a pretty good idea what’s on the agenda for today, eh?
If you’re racing tomorrow, though?
Today it’s…
Ignition –
You’re going to do a series of short, hard sprints midway through a 1 1/2 hour ride, so before you head out on your ride, give some thought to where you can do these effectively.
A flat, straight, low-traffic section of road is what you’re looking for.
Even better if it’s about a :45 minute ride away; that will make things nice and simple.
Hop on your bike and roll out the door.
Ride steady, at a moderate pace for 1/2 hour – 45 minutes, eventually winding up at the aforementioned stretch of road.
You’re now going to do a series of Hard out of the saddle sprints.
How hard?
Well, hard to say. You’ll start to get the hang of it pretty quickly, but figure that you’re shooting for an output level that will allow you to crank out all the sprints in the set at about the same level, but not easily.
You aren’t sprinting to failure here, and you aren’t doing a max power test.
Don’t overdo it, you’re trying to open your legs, not destroy them.
Make sense?
10 sprints, 10 seconds each.
1 minute between each sprint.
After the last sprint, roll back home spinning easily to recover.
Budget at least 15 – 20 minutes for the spin/ride back home.
when you get home, relax and get ready for the next day’s race.
What’s that you say?
You feel like you need a little bit more work than this to fully open your legs the day before a race?
Add in a single ten-minute effort at your 2×20 level of output just before your sprint efforts.
Warm up, do the 10 minute effort, recover for a minute or two, jump right into the 10-second intervals.
Just that simple.
Have fun!
M
So, hey…
I’m going to do something I don’t feel super great about, and that’s… well…
I’m going to beg ya’all for a little bit of your hard-earned money.
Here’s the thing; it’s right about the time of year where I need to renew all the behind the scenes stuff that keeps this blog up and running, and that takes some dollars to do.
In fact, it looks like the sheer volume of posting on here is going to mandate a move up to the next level of service/cost. That, or I’m going to have to start taking down old posts – there are close to a thousand of them – and I don’t want to do that.
Honestly, it’s not like I’m trying to get rich off this here thing… or even make any money from it at all.
It’d just make my life a fair bit easier if I didn’t lose quite as much money doing this as I currently do.
So, hey… if you feel like you’ve gotten anything of value out of this blog, please do me a favor – and yes, it’s a favor, and I will be truly thankful for it – and send a buck or two (or five, or whatever…) my way.
How do you do that?
Simply click on the graphic below, and PayPal will be glad to make it happen.
It being Friday and all, I’m guessing that you’re starting to think about this weekend’s racing, and if you aren’t?
You should be!
What you do today sets the stage for your performance over the weekend.
We’ve been talking about the various ways one can approach the lead in to the races – those vital couple of day before the day of the event – over the last few Friday postings, and if you missed them, or you’re new to the page, you can check out the most recent one here.
If you read through those, you’ll be right up to date with the little experiment we’ve been doing the last couple/few weeks.
If you’re already up to date, and you’re already starting to discover a pattern indicating what you need to do to maximize your race-day performance two days out?
You should do that.
We’ve given you a bunch of options in those pages linked to above, and one of ’em is gonna be right for you.
Still working to figure things out, or new to this whole experiment?
No sweat.
We’ve got you covered.
Want to know what’s on the agenda for you today?
Nada.
Zip.
Zilch.
You’re taking the day off.
Sometimes, the best thing you can do to set yourself up for a solid race on Sunday is as little as possible the Friday before.
So, that’s the plan.
Try to relax as much as you can today, and get to sleep earlier than usual.
Heck, draw yourself a hot bath and enjoy the sudden luxury of an extra hour or two of free time in the day.
It’ll be good for ‘ya, I promise.
Enjoy!
M
*************************
So, hey…
I’m going to do something I don’t feel super great about, and that’s… well…
I’m going to beg ya’all for a little bit of your hard-earned money.
Here’s the thing; it’s right about the time of year where I need to renew all the behind the scenes stuff that keeps this blog up and running, and that takes some dollars to do.
In fact, it looks like the sheer volume of posting on here is going to mandate a move up to the next level of service/cost. That, or I’m going to have to start taking down old posts – there are close to a thousand of them – and I don’t want to do that.
Honestly, it’s not like I’m trying to get rich off this here thing… or even make any money from it at all.
It’d just make my life a fair bit easier if I didn’t lose quite as much money doing this as I currently do.
So, hey… if you feel like you’ve gotten anything of value out of this blog, please do me a favor – and yes, it’s a favor, and I will be truly thankful for it – and send a buck or two (or five, or whatever…) my way.
How do you do that?
Simply click on the graphic below, and PayPal will be glad to make it happen.
Once again, huge thanks to all those who have chipped in in response to my craven begging. I really, really, really appreciate it.
No idea what I’m talking about?
Said cravenness can be found reprinted at bottom of page.
Right now, though, let’s get some work done!
Let’s do some…
Short Hill Repeats…
You want to do these on a climb that has you right on the edge of being over-geared.
There are a couple of ways to do this…
– big-ringable, but just at the edge of being a small ring climb.
– small ring, but steep or with variable terrain, or both.
Each effort should take 5 second or so, which tells you how long the climb needs to be, eh?
Warm up for approx. 1/2 hour, then roll on up to the base of the climb you have selected.
Begin your intervals with an out of the saddle, full race-pace ATTACK into the climb.
You’re looking to blast up the climb, full gas the whole way.
It’s perfectly OK to sit down 1/2 -3/4 of way through the effort – especially if you need to do so to maintain traction – but don’t let the intensity drop.
Try to maintain your intensity for the duration of interval, got it?
You’re going to recover for 30 seconds between each rep, and then 2-5 minutes between sets.
5 reps. per set.
Minimum of 5 sets.
If you can do more than that, great… but make sure you’re maintaining the level of output you had on your first set.
If you have a power meter, you’re done when the wattage you can maintain throughout the set drops off the edge of the table.
That’ll be pretty obvious when it happens, trust me.
Spin out & warm down after.
Have fun!
M
So, hey…
I’m going to do something I don’t feel super great about, and that’s… well…
I’m going to beg ya’all for a little bit of your hard-earned money.
Here’s the thing; it’s right about the time of year where I need to renew all the behind the scenes stuff that keeps this blog up and running, and that takes some dollars to do.
In fact, it looks like the sheer volume of posting on here is going to mandate a move up to the next level of service/cost. That, or I’m going to have to start taking down old posts – there are close to a thousand of them – and I don’t want to do that.
Honestly, it’s not like I’m trying to get rich off this here thing… or even make any money from it at all.
It’d just make my life a fair bit easier if I didn’t lose quite as much money doing this as I currently do.
So, hey… if you feel like you’ve gotten anything of value out of this blog, please do me a favor – and yes, it’s a favor, and I will be truly thankful for it – and send a buck or two (or five, or whatever…) my way.
How do you do that?
Simply click on the graphic below, and PayPal will be glad to make it happen.
Well, before we get started, sincere thanks to all those who chipped in in response to my craven appeal yesterday.
I can’t really express how much it was – and is – appreciated, so I’ll just say simply “Thank You.”
I’ll be sending out personalized thanks to everyone soon, I promise.
If you have absolutely no idea what I’m talking about, skip on down to the bottom of the page. I’ll be repeating the appeal for at least a few days, or until the self-loathing gets to me.
🙂
*********
On with the workout!
It being Wednesday, you guessed it, today we’re working on our…
SKILLS!
Specifically, though?
Today we’re going to talk about when things go wrong.
A couple of days ago, I posted up the video from Sunday’s kick-off race from the Superprestige series, and if you haven’t watched it yet you should.
You think you had a bad day at your last race? What about some of these folks, eh? Man, if my day at the office went as bad as some of these, I’d be nose-deep in the “help wanted” section the next morning!
But you know what?
That just ain’t an option.
So what the heck do you do?
Turn your bad day into a learning experience.
What do I mean by that?
Well, right off the bat, identify what went wrong in your race.
Did you have a physical injury or problem?
Back problem? Knee pain? Nagging injury flare up?
Did you have a Physical Conditioning issue?
Couldn’t get going at the start of the race? Ran out of gas partway through?
Did you have a Skills-related issue?
Just couldn’t quite do something as well as you needed to?
Did you have an equipment problem?
Something just not working on/with your bike?
Did you have an equipment failure?
Roll a tire? Break a rim? Burp sealant all over the course?
Etc., etc.
Got it?
Write it down.
I’ve talked about it before, but if you aren’t keeping track of your races, taking notes on what went down?
You should be.
Start doing so.
Next?
Figure out why what went wrong, went wrong.
For example:
physical injury or problem?
What – “My back hurt so badly I had to stop and walk part of the course”
Why – “I had a car accident a while back, and this just happens sometimes”
Physical Conditioning issue?
What – “Couldn’t get going at the start of the race”
Why – Poor warm up, ate too close to race time
Skills related issue?
What – tripped and fell over the barriers.
Why – Suck at barriers
Equipment problem?
What – “was sliding all over the place in the mud”
Why – “Wrong damn tires, too much pressure”
Equipment failure?
What – Burped sealant all over the course
Why – believed specious claims that tubeless cyclocross tires were a good idea 😉
Etc.
So, now you know what went wrong, and you know why it went wrong.
Write it down.
Next?
Solutions.
Enough with the whining!
Don’t just worry about this stuff, figure out how you’re going to prevent it from happening again!
Back problems?
– Schedule a massage. See a PT, or get some acupuncture.
Poor warm up?
– Read this, then construct a game plan for your next race that includes a good warm up.
– At skills practice today, your mission is to experiment with your tire pressure.
So, got all that down?
Cool.
Next step?
Identify one technical aspect of this past weekend’s race that you need to work on, your worst failing from last weekend.
Just one.
Identify one technical aspect of this past weekend’s race that you were pretty darn pleased with, your technical high point of the weekend’s racing.
Just one.
There was at least one, right?
Good.
Hold those in your head for a bit, we’ll come back to them.
Right now…
– warm up for 10 minutes on the bike, then run for 5 minutes, easy. Really easy, OK? Seriously, not a foot race.
– Stretch out after you’re warm.
– 10-15 minutes drilling your best skill from your last race, whatever that is.
You’re looking to transform a skill that you’re good at to one that’s an absolute killer, a race winner.
Good at barriers?
Stop being good, make ‘em perfect.
Become so darn good that the opposition can’t ever let you come into a barrier section first.
Good at starts?
Get great at starts.
Work it ’till you know that you’re coming off the line with a 5 bike-length lead in your next race.
You get the idea, right?
Whatever skill you choose, sharpen the heck out of it until it’s an even better weapon than it already was.
– spin for 5 minutes.
– 10-15 minutes drilling your worst technical skill from the last race, whatever that is.*
You’re looking to transform a skill that’s a liability to one that – if not a strength – is at least no longer a weakness.
Stink at barriers?
Stop that. Figure ‘em out.
Become good enough that the opposition can’t ever assume they’re going to drop you going over the planks.
Terrible at starts?
Not anymore, ok?
Work it ’till you know that you’re coming off the line right next to that guy that’s been dropping you all season.
You get the idea, right?
Whatever skill you choose, figure it the heck out. No more avoiding the painful reality of a liability.
– spin for 5 minutes
– immediately, spend another 5 minutes drilling your best skill again. Really nail it.
– Recover for a few minutes, then Finish the night with two 5- 10 minute race-level interval efforts on relatively easy terrain.
Include a feature that will force you to use both of the skills you worked on tonight.
Spin out when you’re done, and call it a night.
Have fun,
M
*************
So, hey…
I’m going to do something I don’t feel super great about, and that’s… well…
I’m going to beg ya’all for a little bit of your hard-earned money.
Here’s the thing; it’s right about the time of year where I need to renew all the behind the scenes stuff that keeps this blog up and running, and that takes some dollars to do.
In fact, it looks like the sheer volume of posting on here is going to mandate a move up to the next level of service/cost. That, or I’m going to have to start taking down old posts – there are close to a thousand of them – and I don’t want to do that.
Honestly, it’s not like I’m trying to get rich off this here thing… or even make any money from it at all.
It’d just make my life a fair bit easier if I didn’t lose quite as much money doing this as I currently do.
So, hey… if you feel like you’ve gotten anything of value out of this blog, please do me a favor – and yes, it’s a favor, and I will be truly thankful for it – and send a buck or two (or five, or whatever…) my way.
How do you do that?
Simply click on the graphic below, and PayPal will be glad to make it happen.
Yikes! This one is going up late today. Sorry about that!
Before we get started, I’m going to do something I don’t feel super great about, and that’s… well…
I’m going to beg ya’all for a little bit of your hard-earned money.
Here’s the thing; it’s right about the time of year where I need to renew all the behind the scenes stuff that keeps this blog up and running, and that takes some dollars to do.
In fact, it looks like the sheer volume of posting on here is going to mandate a move up to the next level of service/cost. That, or I’m going to have to start taking down old posts – there are close to a thousand of them – and I don’t want to do that.
Honestly, it’s not like I’m trying to get rich off this here thing… or even make any money from it at all.
It’d just make my life a fair bit easier if I didn’t lose quite as much money doing this as I currently do.
So, hey… if you feel like you’ve gotten anything of value out of this blog, please do me a favor – and yes, it’s a favor, and I will be truly thankful for it – and send a buck or two (or five, or whatever…) my way.
How do you do that?
Simply click on the graphic below, and PayPal will be glad to make it happen.
Blecch.
Enough of that, how about today’s workout?
It’s Tuesday, and you know what that means, right?
2×20 Tuesday!
Get-up style today, ’cause we did ’em that way last week.
Generally speaking, I like to have folks do the same workouts a couple of times in succession (meaning, in this case, a couple of Tuesdays in a row) so they can really get the hang of them.
As I repeat often and loudly, it takes practice to do these well, and the better you get at them, the stronger you get as a rider.
So, onward…
Here’s how this goes…
– Warm up.
– Go as hard as you can for 20 minutes.
– Recover for 2 minutes.
– Go again for another 20 minutes.
That’s the basic version (and if you’re new to all this, it’s probably the version you should do. In fact, you should do this workout today, instead of what you’re currently reading.) This here is the get-up version, though, so…
Start the first interval out of the saddle, and stand for the first 30 seconds.
Don’t surge, don’t go harder when you get out of the saddle.
After those 30 seconds are up, sit down. Keep the effort going, and keep your level of output consistent.
Stay seated for the next 1:30, then stand for 30 seconds.
Repeat to the end of the interval, and follow this format for the successive interval.
The idea here is to go as hard as you can for the duration of both intervals without being forced to go easier at the end of the second interval. If you run out of gas before you finish the second interval, you went too hard. If your vision isn’t blurry at the end of the second interval, you went too easy.
If you’re doing this with a powermeter, you want your wattage output to be as close to constant as possible. We’re talking 10 watt variance at the most. Keep it steady.
These take practice to do well, and the better you get, the harder they get, as your output level gets closer and closer to the absolute max you’re capable of doing for an interval of this duration.
Add in the constant standing and sitting component, and you’re going to know you did some work when you’re through.
I know I’m repeating myself, but do try to avoid the temptation to up the output level when you get out of the saddle, OK?
That’s an entirely different workout, and we’ll get there soon enough, I promise.
This is a workout that works great on the trainer, and that’s how I do ‘em, which is a good thing… because I always wind up flat on my back on the floor trying not to puke after the 2nd interval.
I’m really not kidding about the seeing spots thing. If you can learn to push through your limits when you do these, you will get better and well… you will get better.
Tips:
– I do these on the trainer, with a stopwatch on the bars and an Ipod blaring in my ears. Start the stopwatch at the beginning of the interval, and the format is really easy to follow; you stand up for :30 at the 2:oo, 4:00, 6:00, etc. mark(s). Get it? It’s easy!
– A power meter will help you to keep the level of intensity constant. You want the power output to be as steady as possible with these. If you don’t have a PM, do these on the trainer, choose a gear ratio and a cadence, and stick to that for the duration of the exercise – instant home made ergometer.
– No reason you can’t do these normal-style. Honestly, for many/most of you, that might be a better bet.
I hope you enjoyed your weekend, and had some fun out at the races… if you were racing!
Speaking of racing, did you see yesterday’s Superprestige race?
Ho-lee-cow!
What a race!
Not only was this a coronation of the next great cyclocross star to arrive on the Elite stage, it was a great study in contrasting approaches to racing, and in overcoming adversity on the way to race day success.
Nys completely botches his start, in absolutely astounding fashion?
No big deal, he just stays calm and rides his way back up to the front.
VdP drops his chain in a mishap at what sure looks like crunch time?
NBD, he just waits for the Nys train to arrive, and then uses that as a springboard to bridge up to…
…VdH, who looks to have this thing won, only to have no gas left when that final bridge move happens. He can’t respond at all when…
VdP puts on an absolute clinic in the sand on the last lap, riding with incredible efficiency and economy to dispatch the man no one ever wants to sprint against at the end of a Cross race, before it can get to that point.
There’s so damn much good stuff in this race to learn from, you’d be crazy not to watch it a couple of times, gleaning little bits and pieces from the display of skill and tenacity the riders gave us on Sunday.
So, hey… don’t be crazy.
Watch that vid, ok? We’ll probably talk a little bit more about it over the next few days…
******
Hey! It’s Monday!
I bet you’re pretty dang tired.
Ready for a…
Recovery Spin –
– Get on your bike. Roll out into the street, and just spin around for an hour.
– Really small gear, no hard efforts – heck, no medium effort.
– Spin. You’re looking to move your legs around in circles, almost like there is no chain on the bike.
– The idea is to get your body moving, flush the systems out, and speed your recovery.
– Just get out on the road and spin aimlessly. At a certain point, your legs suddenly feel better.
– As soon as that happens, turn around, go home, eat, stretch, and put your legs up.
If you can manage it, today would be a great day to get a massage, see your physio/chiro/acupuncturist/whatever.
Put as much thought & work into your recovery as you do into your training, and you’ll be pleasantly surprised at how much it pays off!
Well, as promised, I’m going to hit all the non-racers with a bit of a challenge today.
If you’re racing, go do that. Today’s workout is for all the folks who aren’t hitting the races today.
They’re going to make up for that by having a…
Jacky Day.
This is a good general climbing and endurance workout that will stretch you a fair bit longer than anything you’re ever going to see out on the cross courses.
Heck, this is about as hard and sustained as you’ll ever see in a road race.
In fact, what we’re trying to do is, essentially, simulate a day off the front of a road race.
Select a route that will enable you to hit at least 3 climbs of 5-10 minutes or so each, with flat to rolling terrain in between. If your local climbs aren’t that long, try and do more shorter ones. If hills are longer… well, cool. Just don’t turn this into an all-out climbing day, ok?
Warm up well, at least 20-30 minutes before you hit the first climb.
Climbs should be hard but steady.
Start medium hard (not full gas!) and try and hold it the whole climb.
Drive it over the top, and roll down the descent. Visualize a prime at the bottom of each descent, and a chase pack nipping at your heels. Don’t sit up at the top of the climbs,stay on the gas all the way down and through.
In between climbs, keep it steady.
You want to stay on top of a pretty big gear, at a level that is below threshold, but not that far below.
If you’re a power meter type, with an ftp of around 285, you would want to try and average about 200 watts between the climbs and 300 on the climbs.
Not a PM type? Try and go about 90% on the climbs, and just over 50% between the climbs.
Remember, 3 climbs of 10 minutes, or the equivalent. With a warm up of 15-20 minutes, and a cool down of about the same, this would be just about perfect for a 2.5 hour ride.
Got more time? Rest after the 3rd climbing effort, repeat the cycle.
It’s better to keep the intensity up than to go longer. Remember, we aren’t resting between climbs, we’re dieseling along in a big gear.
Visualize yourself driving an all-day breakaway, and you get the idea…
Have fun, and think to yourself, as you’re rolling along…
“What would Doudou do?”
M
PS… this is a hard workout. It should go without saying, but don’t even think about doing this if you’re skipping a race to take it easy. Take the day off instead, OK?
Well, after the verbosity of the last couple of days, I’m going to keep things short today.
The assumption here is that you’re racing tomorrow. If you’re not, never fear; do today’s workout anyways, and tomorrow I’ll hit you with something that’s challenging enough to just maybe wish you had decided to do that race!
That’s tomorrow, though.
Today we’re doing…
Can Openers –
– Warm up for 1/2 hour or so.
– Follow with several short attacking efforts, IE 30 seconds at 80% of your max, or pretty damn hard.
– Back off and spin for 5 minutes.
– Follow with 10-15 minute effort at AT level, or CP30, or “I could talk to you if I had to, but I don’t want to” level.
– Spin for several minutes.
– Follow with 5-6 full gas start efforts on a straight section of paved road, level or slightly uphill.
You want to begin these from a dead stop, with one foot unclipped.
Do not stop until you get at least 3 perfect starts in a row, and I mean perfect; this is the cross equivalent of practicing free throws. make ‘em count.
… spin out the legs, go home, and get ready for the race.
Well, somehow it’s Friday already. How the heck did that happen so fast?
If you’ve been playing along with us the last couple of weeks, you know that we’ve been doing a little bit of experimentation, trying to figure out what, exactly, we need to do on Fridays to get us set up for success in the race on Sunday.
Now this is going to sound like a little bit of a cop-out – “Whoah, dude… you just didn’t want to write a new post today, you lazy sonufabitch” – but for today’s workout?
You’re going to do one of those two that I just linked to above.
That’ll actually give you more than two options; there are workouts in there for if you’re doubling up this weekend, or just racing on Saturday, to go along with the options for people just doing the typical Sunday race.
Which option should you pick?
Well, if you followed the workouts the last couple of weeks, and you did as requested – taking notes on how the races went the subsequent weekend – you should have some pretty good insight into which option seems to work better for you.
So, do that one.
This week.
Next week, you’ll switch again.
Keep track of what happens.
After a couple/few iterations of this, you should be able to get a handle on what you, personally, need to do.
If you didn’t start this process along with the rest of us a couple of weeks ago, you start today.
Go back up the page, and click those links if you haven’t already.
********
OK, got all that?
Remember, the goal here is to collect data, and subjective impressions on how today’s workout effects your racing on Sunday.
Write down what you did today, how hard you did it, and how it felt.
Ditto tomorrow.
After Sunday’s race, jot down some notes on how that went.
After you do this for a while, patterns will start to emerge, and you can begin to make informed decisions about what you need to do to best prepare for a race, rather than just winging it…
…’cause if you’re winging it, you just might be headed for a heartbr…
Damn.
That’s so bad, I can’t force myself to finish the pun.
You betcha. I do the personal coaching/trainer thing. Clients have included multiple National and even World Champions, and 2/3 of My Cyclocross athletes made the podium at Nationals in 2009, with one taking home the Stars and Stripes. Interested? Drop me a line at: crosssports@gmail.com
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How cool is that?
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