Friday, September 30, 2016

Fall / Winter CX, Gravel, MTB and some Trail running!

Ah the change in the weather has many of us ready for the Cyclocross (CX) season. Training for most started a month or longer ago and with the Jingle CX hangover its time for the Local Cycling season to get ramp'd up. If you are new to the sport of CX and are looking for training or general skill sessions give me a shout. I am booking 1:1 time now with space being limited on time and daylight. Night CX training can be rewarding on its own with heightened awareness with skill building techniques.
Link to USA Cycling events calendar. Just click on a state to see what you can do!

Gravel is also on tap for the fall/winter time. Getting of the ash-fault pavement is a good way to keep that road fitness and build strength and power during the CX season. Power Team Coaching will be leading a few Gravel rides this Fall/Winter in preparation for the early spring gravel races. Look at the Gravel Grinder Blog for up and coming rides in the area.
If you are planning a few Gravel races in 2017 now is a great time to make the commitment to go farther than you did the previous season. Gravel training plans are available through Power Team Coaching.

MTB racing is still in the mix with a few Classics on the calendar like the Berryman Epic 10.22.2016. With MTN Marathon National being held in Arkansas first weekend in May 2017 this winters training will be critical. Power Team Coaching will be heading down so if you thought you could not train for the event with possible trail conditions not being favorable for us locally get with me. You can and I will help you make it a reality.

RUNNING! Not everyone's favorite thing to do but this has many benefits that out weight the negatives. You can really go anytime. Not a lot of gear required. Does not need to be long. CAN be fun if done right. I continue to run during all my training fazes. Running is a great way to break up training and you can do it anywhere. Having FUN while training is my motivation to get out and do! Here are a few great local links to trail running. I prefer to run on the trails but when I can not there are lots of grassy placed to put a foot down.
Trail Nerds
Lawrence Trail Hawks

See you outside

Thursday, September 1, 2016

Core training a Re-post because its important!

I know ugh the dreaded core/trunk workouts that just seem to never get easier, or how do I come up with a good combination that you can see and feel results. What if you had all the core workouts you needed sent too you weekly, monthly? What if you can forget about figuring out how to get that stronger core/trunk you want for that better feeling for everyday life. It's not just about the BIKE! Sorry Bike racer peeps! Core and Trunk fitness is vital to all athletes and the non athlete who just want to get around better, run or swim better. As we age, I know, I am aging, and we need to do more to keep us just moving along to prevent injuries. A good stable core/trunk is a key, well along with eating better and cutting back on the things you know you need too.
The stairs are a tool
Simple tools

If you fallow PTCoaching on Twitter, Facebook or Instagram I've posted a few photos of simple items you can use in your home to get the core/trunk fitness you are wanting. Trust me there are plenty of things you can do in and around your home, I do it most days of the week. Got 10 min? Got 20 min? How about 30 or 60 min? I like the 20/20 a day with one or two 60/60 sessions a week.

Now you can take the guess work out of all this. Power Team Coaching will set you up with all the core/trunk combinations and time differential you need for a successful transformation. Just tell tell me what you need and I will set you up. Want my 20 in 20 min, 30 in 30 or the sweet 60 in 60? Do not have 20 min what about 10 in 10? I have you covered. Want a circuit core/trunk session? I can cover that too and I will send it to your in-box. No thought, no hassle just look at the tools you have and let me put a program together for you. Open your in-box print the workouts and GO! By keeping up on the latest trends I can keep it fresh and fun! I am always experimenting with different ways to take a simple exercise and give it an advanced element. When you are ready to advance or get through the first 12 weeks we can add more challenges.  All NEW athletes program's start with a one hour overview to go over all the exercises.  Sign up now and get started next week.