Training Programs

Attached are your training & daily nutritional protocols for next week. If you can’t ride for any reason, simply discard the seat time protocols. 

Maximize Your Productivity & Confidence.

First, for all of your quality workouts, please strive to complete them by yourself.  Though it may sound obvious when you read this, but when it is necessary for you to dig deep during a race, you will have to draw upon your “tool box” of tricks to pull you through the tough times.  Before you begin your quality workouts (denoted in red), have a strategy of what you will use BEFORE you put yourself in this challenging situation: visualize a quiet place like the beach or mountains; have a word that you repeat over and over (strong, determined, etc.); do an inventory of your biomechanics, etc.  Being proactive will improve your results and elevate your speed along with your endurance.

Second, when in doubt, focus on biomechanics by implementing skills & drills.  When you get to the latter part of the race, your ability to maintain optimum biomechanics will facilitate your ability to hold your pace and keep your heart rate as low as possible.  Note, your ability to hold your biomechanics together is a unique combination of strength training, flexibility & drills.  When you do them throughout the year, you are able to tap into optimized range of motion and biomechanics – resulting in faster times with less effort.

Third, schedule massages on a regular basis.  Massage, when combined with strength training and consistent soft tissue work with the foam roller & stretching, will have your body feeling fresh, strong and resilient all year long.  Keep in mind that massage isn’t a luxury for only elite athletes, it is an imperative element to your recovery and overall wellness.  An invaluable asset of consistent massage work is that your massage therapist can help you identify tight muscles and limited range of motion before the situation becomes an injury.  It is for this exact reason why elite athletes (in any sport) reference their massage therapist an important part of their program. 

These three elements are additional tools to help you Work Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought of the week:

“The greater danger for most of us lies not in setting our aim too high & falling short, but in setting our aim too low & achieving our mark.”