Tuesday, July 7, 2015

July! Time is slipping by!

Well it has been way too long since I've posted anything. I had decided to take a short break(longer than Planned) to focus on some rest, family and managing my training plan. Many of you know I took up Mtb racing a few years ago and have put much of my training into the dirt. Last year racing was not as good as I had planned but I learned lots which set me up for a better 2015 season, Early MTB races like Gods Country Marathon was delayed two time from early April to May then we finally race in June. My first marathon event. We raced at the Lawrence River tails, a fast, flat flowing trail system. Races some really fast Elder men in the CAT 1 50+. I took 4th overall and I was happy with the finish

God's Country Marathon
God's Country Marathon last Hill
The MTB CX session started May 2-3 rd with the Kansas State FAT Tire festival out at Wilson Lake in north Central Kansas. What a beautiful area. A lake my family visited often when I was a child. The trails are really as they call it EPIC and one would not know you are in Kansas Prairie Land. Sand Stone makes up lots of the trail with larger rock gardens to challenge the experts and really challenge those not so expert but all is rid-able or walk it if you must. I did! The first day it got hot so my body did not want to work very well so I DNF'd for my own safety. 

Then the rain set in and I think I or all of us in this area hit single trails a few times prior to the next event on the calendar June 7 Down'n Dirty in Warsaw, MO. Great trail system there. I have only raced there now three times. First as a CAT 2 50+ and won and Second as a CAT 1 and DNF'd with 3 flats in the first loop of 3. I was done. This year it was time to get back on the + side. There where not many people at this years event I think cause many thought it would be too wet and another event across the state happening. Non the less we race. Not many in the CAT 1 50+ but one must finish an event in order to win place or draw. I finished and took a Second place. It was a hard and again a very hot day. It was all about perseverance. 

The following weekend it was the Mason's Midsummer Meltdown, a fund raiser for the Trail Masons at Wyandotte county lake Park. Not as warm as one would have expected in mid June. A good group of racers showed up to give this one a-go. As with this race not alot of CAT 1's in general but we are racing. The tails in the park are good flowing with climbing that makes you work all the time when trying to go fast. I was really glade to get this one over with for some reason. I was not sure where I was in the mix of things when we got into the single track from the start so I just kept on fighting to not let people just past me nilly willy. With great surprise I was third on the day again racing in a very fast and skilled class of CAT 1 50+ guys.
Masons MidSummer Meltdown

Stay tuned for more MTB racing and start of CycloCross Training

Saturday, August 16, 2014

Workout Cliche, Change it UP!

(Cliche) Doing the same thing expecting a different result!
The old cliche stands even today for most people trying to reach a fitness goal. "I started off with a BANG and now I am not seeing results" "I want more but I can not seem to see any of the changes I thought I would".
All comes down to (Cliche) Doing the same thing expecting a different result, and getting the same or moving backwards. So, change it! Seems simple enough but if you use an online program cause it was FREE, well you get what you paid for. Or you once had a coach and now you are trying to use the old plan but different goals! What your program is lacking is creativity and type of work load to rest and then to load patterns called Periodization!. What is that? Here is the best definition I could find----
Periodization is the Systematic planning of athletic or physical training. _ The aim is to reach the best possible performance for the most important competition of the year. _ It involves progressive cycling of various aspects of a training program during a specific period. Conditioning programs can use periodization to break up the training program into an off-season, preseason, in-season and a postseason.  Periodization divides the year round condition program into phases of training which focus on different goals.
I tell my water aerobics class mostly older adults to change one thing in there routine, just one thing. You can choose but not the most challenging item. What can I change if I have limited time? How about take one day's workout totally out and replace it with something different! Adds a bit of FUN and adventure. Stimulates the mind and makes the next workout feel refreshing. Here is your chance to make a change. PTC will be holding EARLY morning workouts outside 5:00am MWF Corner of BlackBob and 143rd street in Olathe. WE start promptly weather permitting.

Cost breakdown:
First visit $5
Daily cost:
$10 a visit. so 10 visits is $100

Get a Power Pass!
Get a 5 visit Power Pass card for $45
Get a 10 visit Power Pass card for $80 Two FREE Sessions

Come as often as you like. Easy deal.
Like what I have to offer. Let PTCoaching take your FREE plan and build a plan that works better for YOU!

Power Camp
Things to bring on a daily visit
1.      Open mind
2.      Work out shoes
3.      Water bottle
4.      Hand towel, towel to lay on, yoga mat (your choice)
5.      1,2 or 3 lb hand weight your choice.
6.      Long sleeved shirt or lite jacket.

Optional items to bring
7.      Gloves such as an inexpensive cycling glove or weight glove.
8.      Hat, hairband to keep hair and sweat out of face
9.      Head lamp

Meeting location
The new Olathe Technology Support Center Parking lot, 14250 Black Bob Road Olathe, KS 66062
Please park in the most western part of the lot.
We start at 5:00am sharp. Classes will be 50-60 minutes.
Arrive 10 min early to be on time.

You must sign a waiver the first day you come to class and then sign in each day you attend class.