tag:blogger.com,1999:blog-92027845671697062732024-03-05T00:49:51.361-06:00Power Team CoachingCoaching and Teaching is a passion I have been cultivating for many years.
You can join PTC in my endless pursuit to Challenge, Inspire, and Motivate you to go farther than you know you can.
READY GO!Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.comBlogger103125tag:blogger.com,1999:blog-9202784567169706273.post-76476766713808681722016-09-30T10:30:00.001-05:002016-09-30T10:30:22.128-05:00Fall / 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.<br />
<a href="http://www.usacycling.org/events/">Link to USA Cycling events calendar.</a> Just click on a state to see what you can do!<br />
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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<a href="http://gravelgrinders.blogspot.com/"> Gravel Grinder Blog</a> for up and coming rides in the area.<br />
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.<br />
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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.<br />
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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.<br />
<a href="http://gravelgrinders.blogspot.com/">Trail Nerds</a><br />
<a href="https://www.trailhawks.com/">Lawrence Trail Hawks</a><br />
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See you outside<br />
Coach<br />
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<br />Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-91869778311863321832016-09-01T06:07:00.001-05:002016-09-01T06:07:43.566-05:00Core 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.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHnC3ltao7ikflZrxHLg97WJMygaa0Cbtsij9Mh1fSDRF05h7BI-oKZJrt64cLhDYNs8ot28wZ8eRcJnXqWp07xU5dwqvoJxV33Mv829ZYiHOeifd6Xfx8KKiYwiTYP2XD7Kb8LRxZCqHW/s1600/IMG_1684.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHnC3ltao7ikflZrxHLg97WJMygaa0Cbtsij9Mh1fSDRF05h7BI-oKZJrt64cLhDYNs8ot28wZ8eRcJnXqWp07xU5dwqvoJxV33Mv829ZYiHOeifd6Xfx8KKiYwiTYP2XD7Kb8LRxZCqHW/s200/IMG_1684.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px; text-align: center;">The stairs are a tool</td></tr>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTDwsZsbqp00nasky9m1Mz3n3VY01-L5lCat2NPCqdbur8axzu8iWcSsvWj3R2UNL0_sW47zuQHF69NUqCyyYRpPFJXq69hJpaiVNorW0tZ5nU_B8Rowkg_1NaBvbFhfAbXi76nvI_p1aH/s1600/IMG_1679.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTDwsZsbqp00nasky9m1Mz3n3VY01-L5lCat2NPCqdbur8axzu8iWcSsvWj3R2UNL0_sW47zuQHF69NUqCyyYRpPFJXq69hJpaiVNorW0tZ5nU_B8Rowkg_1NaBvbFhfAbXi76nvI_p1aH/s200/IMG_1679.JPG" style="cursor: move;" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px; text-align: center;">Simple tools</td></tr>
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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.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkTlPBHjOkM8DOCISJhC35hgRLnLOuzeQMRYemYb8LVBt8lgiW09cVZgaiF96qjhkFn8AJDGvNM8G2C5f04KYdcZoe7Q_0_AktIm4j14dJ6OBUmixn-nHd8t50ZNWKNBdrHHBZDWgSIovQ/s1600/IMG_1689.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkTlPBHjOkM8DOCISJhC35hgRLnLOuzeQMRYemYb8LVBt8lgiW09cVZgaiF96qjhkFn8AJDGvNM8G2C5f04KYdcZoe7Q_0_AktIm4j14dJ6OBUmixn-nHd8t50ZNWKNBdrHHBZDWgSIovQ/s200/IMG_1689.JPG" width="200" /></a>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.<br />
<br />
<br />
<br />
Your's<br />
CoachMichael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-2011870660192064682016-03-15T16:38:00.001-05:002016-03-15T16:38:39.892-05:00LandRun 100 + Gravel Road Race Stillwater, OK<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV4eprP866BFDYXeLQCu3o3AOofpHa8LOsKpJryJ1I_tkn6xpq7Nk2lSWA5wkAEw2QW5ovI2IbJlrnpFzuP1K65NX6NwbB2hjvNLXuVuyhOW_8Cs7tOv5D4BIMedkC1GLIaQFXVbXEvHIh/s1600/land+run+start.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV4eprP866BFDYXeLQCu3o3AOofpHa8LOsKpJryJ1I_tkn6xpq7Nk2lSWA5wkAEw2QW5ovI2IbJlrnpFzuP1K65NX6NwbB2hjvNLXuVuyhOW_8Cs7tOv5D4BIMedkC1GLIaQFXVbXEvHIh/s200/land+run+start.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">TheLand Run pose</td></tr>
</tbody></table>
March 12th 2016 was the <a href="http://landrun100.com/">http://landrun100.com/</a> just a 107 mile stroll around Stillwater Oklahoma, the site of the Land run in the 1800's. What a day for all who just started the day. Overnight light rains meant what was dryish and fast was going to be a messy muddy slog. After a crazy rolling start out of town, (always such a dangerous thing) with 800 people it can be a bit crazy with slow rolling and lots of people just not paying close attention. I was just glad to get out of town without a wreck. The group was just getting split up a bit so I moved up to one of two groups just prior to hitting the dirt. Once we hit the dirt we had some fair roads and a few roller hills to then separate those people who just are not good hill climbers. I am not the best but I can hold my own when called too.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRy1lk7na3jXAR7QwoB-hjdMcfYUosX4EX0cLsHoWDfNTRLH2RvymvP9SBnrfjEuMtNhjCj4n30Rqaouoodd9Ne8XjxuUumPnFIpwf75-pSK4P5c9vqKrFRT6mhSl_Kz9PBicHxn1FPBuB/s1600/land+run+stair+case.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRy1lk7na3jXAR7QwoB-hjdMcfYUosX4EX0cLsHoWDfNTRLH2RvymvP9SBnrfjEuMtNhjCj4n30Rqaouoodd9Ne8XjxuUumPnFIpwf75-pSK4P5c9vqKrFRT6mhSl_Kz9PBicHxn1FPBuB/s320/land+run+stair+case.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Creek bottom to Stairway to Heaven </td></tr>
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With more separation and rollers, the base of the day was set. The rode about 4-5 miles or so then it all became messy, real messy. The first real place we had to walk was this little hill. I started to ride up it but I had to finally get off and walk because so many people where all over the road. I finally got back on my rig and rolled into another area less than a mile from the first to find more people walking. I rode it and just kept a good fair pace. That was the plan from the start, keep it simple and steady, So more separation and so forth. From there it was muddy nasty roads mixed with crazy down hills into messy muddy crap. Did I mention it was a muddy messy? <a href="https://www.facebook.com/jason7two/videos/10153469761199849/">(check it here )</a>There where plenty of places you just had to walk. In training one should not just ride ones bicycle but do a few<br />
other things to prepare for anything, right! We walked into a reclaimed pathway, I think once was a creek bed they used for jeep ride training that led into a single track into a creek bottom raven that had a great place to wash off your bicycle. Then walk up this stair way from Heaven into you got it the old road that was reclaimed by the creek and used by Jeep training maybe. We finally came out of that hiking area and greeted by a few nice guys telling us its just a 3/4 mile hike to the next road. What this is a road, yes a mud road. Off we walked. At a few places me and a few guys got back on our bikes and rolled down the slope just for the sake of not carrying the bike. By this time we where about 23 or so miles in I think. Lots of broken derailleurs already. Got to the end of that mud road to a water stop and gravel roads. Cleaned the bike with my plastic pastry knife that fit into all the areas I needed it to and strong enough to hold up. Fit well into my cassette to clear mud. I did say it was muddy.<br />
Back on fair roads that lead into more muddy tracks that lead into more areas I know those jeeps where not going to venture into cause they would have gotten stuck, then into more bike kike stuff. One photographer said sorry guys I'm sure we got some photos of you riding your bike too! Yes and off we go ride and kike. After this there where just a few other place prior to arriving into Perry Ok the half way point I found to be better to walk just for energy savings and manage the drive train. Some place in-between the mud stuff and Perry I was rolling with Jim Cumming and had a flat. Jim ended up 3rd in our age-group. Known for my speed in fixing/changing a flat on the road led to a 40 min fight with my bike tire. I was running tubeless and the cut in the sidewall was not sealing. I had Orange Seal all over me. With all the mud and wet I could not get the bead of the tire to separate from the wheel. I was getting angry as I knew all those riders I had passed had now passed me. I kept my back to the road. I almost gave up! Almost! ONE last fight to unseat the tire and I got it. The tire was so tight on the wheel I could not get my lever under the bead to get it off. I had to get my multi tool out and poke a hole into the spoke hole to get it under the bead to then get my tool under it to get it over the rim. Thought I just screwed my self! I know I needed to put a tube in and now my rim strip was compromised. I said a few more choice words then calmed down and just put the tube in, not booting the tire or rim, pumped it up and decided I will let it roll as far as I can. By this time I had lost a full 40+ min. Back on the road and into Perry.<br />
In Perry I found my drop bag easily. They had this area set up very well. Just no sign for the bathroom! Changed out hydration bag and water bottle, ate my sweet roll and drank my Coke, removed MUD from the bike and rolled. I was in Perry for 10min maybe.<br />
Ok as I rolled out of Perry it started to rain but was short lived. The wind was picking up by then out of the south so the south road was tough. What the front part of the day was a muddy mange your drive-train ride, the back part was the relentless hill after hill after hill, did I mention hill ride. I was so glad to make that left hand turn, but wait more hills. Hey the roads where mostly dry with a few spots of slop but nothing like earlier in the day. So my tire issue. Periodically I would see orange seal on my tire as it rolled around! I was having to be cautious with it cause I did not need a flat. I just easily rolled through things trying to ride light.<br />
What does one think about on your bicycle for so many hours? Well I was thinking about the dang hills and then I was wondering, when they did the land run back in the day did some of the people chose their plot of land due to the horses died from running up and down all the dang hills? Ok so every time we turned direction we turned into a hill. Just have to love the people who put this event together. Slug you with some mud, yes mud and then lets just toss in 56 miles or relentless hills, yes lets do that!<br />
By the last little rest stop they said about 20 miles to go I took a short break there just to get of my ass. I was about 7 hours in I think. My drive train was making all the crazy noise one could imagine from all the grit and MUD. I was sure my bottom bracket was going to explode, creek grind creek grind clunk was a noise I heard for many hours. The finish was Outstanding. I was overwhelmed with emotions after such a fight with the elements and with the body. I had a great plan going into the day. I trained for all the aspects of the event and kept to my plan. Eat and drink, eat and drink. pedal pedal, pedal. Be consistent race your race, be consistent, tempo, tempo.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrqaHuV-ZBkHoE4x2zCXpWMs_5ypg5AdVOxyZSdTG-b6RXmnjxUFpL2VlrueEHNPrJd_KqkHWLe23TBxTGXP6gWFvTcysb_mXuLaH3qbqS9Ggcvch63p6JPk5WEvVLj5GHQhoNHJtR874o/s1600/Land+run+finish.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrqaHuV-ZBkHoE4x2zCXpWMs_5ypg5AdVOxyZSdTG-b6RXmnjxUFpL2VlrueEHNPrJd_KqkHWLe23TBxTGXP6gWFvTcysb_mXuLaH3qbqS9Ggcvch63p6JPk5WEvVLj5GHQhoNHJtR874o/s320/Land+run+finish.jpg" width="240" /></a>All in all one has some goals so mine going into the event was 7 hours. With the change in the weather and road conditions I figured 8 hours. With out my flat issue I would have been pretty close. For me I call it my perfect race. I had a great plan I stuck with the plan I came out real well. I had great support form the Velo+ race team and crew. I will go back in 2017 because I love hills and well mud.<br />
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See you on the next adventure.<br />
Coach<br />
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<br />Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-43281740796076627332016-02-13T16:28:00.002-06:002016-09-01T06:03:56.947-05:00Its CORE time! A re-post because its important!<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht150KZJmQRbzfUMo24i4OgKVsQZMspSEtp9DXA9whr9tI0cFZJlXnRFrmhikqRxYOc8MrcS6H67GkQ_QBElbBd4ANSLOoZrTLpLxV9YwM_FVgUtvC_1_R-rAAjd_KEohL6V43ELFzUz1W/s1600/IMG_1673.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht150KZJmQRbzfUMo24i4OgKVsQZMspSEtp9DXA9whr9tI0cFZJlXnRFrmhikqRxYOc8MrcS6H67GkQ_QBElbBd4ANSLOoZrTLpLxV9YwM_FVgUtvC_1_R-rAAjd_KEohL6V43ELFzUz1W/s200/IMG_1673.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dog is not a tool </td></tr>
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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.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHnC3ltao7ikflZrxHLg97WJMygaa0Cbtsij9Mh1fSDRF05h7BI-oKZJrt64cLhDYNs8ot28wZ8eRcJnXqWp07xU5dwqvoJxV33Mv829ZYiHOeifd6Xfx8KKiYwiTYP2XD7Kb8LRxZCqHW/s1600/IMG_1684.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHnC3ltao7ikflZrxHLg97WJMygaa0Cbtsij9Mh1fSDRF05h7BI-oKZJrt64cLhDYNs8ot28wZ8eRcJnXqWp07xU5dwqvoJxV33Mv829ZYiHOeifd6Xfx8KKiYwiTYP2XD7Kb8LRxZCqHW/s200/IMG_1684.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The stairs are a tool</td></tr>
</tbody></table>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTDwsZsbqp00nasky9m1Mz3n3VY01-L5lCat2NPCqdbur8axzu8iWcSsvWj3R2UNL0_sW47zuQHF69NUqCyyYRpPFJXq69hJpaiVNorW0tZ5nU_B8Rowkg_1NaBvbFhfAbXi76nvI_p1aH/s1600/IMG_1679.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTDwsZsbqp00nasky9m1Mz3n3VY01-L5lCat2NPCqdbur8axzu8iWcSsvWj3R2UNL0_sW47zuQHF69NUqCyyYRpPFJXq69hJpaiVNorW0tZ5nU_B8Rowkg_1NaBvbFhfAbXi76nvI_p1aH/s200/IMG_1679.JPG" style="cursor: move;" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Simple tools</td></tr>
</tbody></table>
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<br />
<br />
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.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkTlPBHjOkM8DOCISJhC35hgRLnLOuzeQMRYemYb8LVBt8lgiW09cVZgaiF96qjhkFn8AJDGvNM8G2C5f04KYdcZoe7Q_0_AktIm4j14dJ6OBUmixn-nHd8t50ZNWKNBdrHHBZDWgSIovQ/s1600/IMG_1689.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkTlPBHjOkM8DOCISJhC35hgRLnLOuzeQMRYemYb8LVBt8lgiW09cVZgaiF96qjhkFn8AJDGvNM8G2C5f04KYdcZoe7Q_0_AktIm4j14dJ6OBUmixn-nHd8t50ZNWKNBdrHHBZDWgSIovQ/s200/IMG_1689.JPG" width="200" /></a>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.<br />
<br />
<br />
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Your's<br />
CoachMichael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-90221737635034450542016-02-13T16:28:00.000-06:002016-09-01T05:58:03.958-05:00Its CORE time! <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht150KZJmQRbzfUMo24i4OgKVsQZMspSEtp9DXA9whr9tI0cFZJlXnRFrmhikqRxYOc8MrcS6H67GkQ_QBElbBd4ANSLOoZrTLpLxV9YwM_FVgUtvC_1_R-rAAjd_KEohL6V43ELFzUz1W/s1600/IMG_1673.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht150KZJmQRbzfUMo24i4OgKVsQZMspSEtp9DXA9whr9tI0cFZJlXnRFrmhikqRxYOc8MrcS6H67GkQ_QBElbBd4ANSLOoZrTLpLxV9YwM_FVgUtvC_1_R-rAAjd_KEohL6V43ELFzUz1W/s200/IMG_1673.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dog is not a tool </td></tr>
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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.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHnC3ltao7ikflZrxHLg97WJMygaa0Cbtsij9Mh1fSDRF05h7BI-oKZJrt64cLhDYNs8ot28wZ8eRcJnXqWp07xU5dwqvoJxV33Mv829ZYiHOeifd6Xfx8KKiYwiTYP2XD7Kb8LRxZCqHW/s1600/IMG_1684.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHnC3ltao7ikflZrxHLg97WJMygaa0Cbtsij9Mh1fSDRF05h7BI-oKZJrt64cLhDYNs8ot28wZ8eRcJnXqWp07xU5dwqvoJxV33Mv829ZYiHOeifd6Xfx8KKiYwiTYP2XD7Kb8LRxZCqHW/s200/IMG_1684.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The stairs are a tool</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTDwsZsbqp00nasky9m1Mz3n3VY01-L5lCat2NPCqdbur8axzu8iWcSsvWj3R2UNL0_sW47zuQHF69NUqCyyYRpPFJXq69hJpaiVNorW0tZ5nU_B8Rowkg_1NaBvbFhfAbXi76nvI_p1aH/s1600/IMG_1679.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTDwsZsbqp00nasky9m1Mz3n3VY01-L5lCat2NPCqdbur8axzu8iWcSsvWj3R2UNL0_sW47zuQHF69NUqCyyYRpPFJXq69hJpaiVNorW0tZ5nU_B8Rowkg_1NaBvbFhfAbXi76nvI_p1aH/s200/IMG_1679.JPG" style="cursor: move;" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Simple tools</td></tr>
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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.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkTlPBHjOkM8DOCISJhC35hgRLnLOuzeQMRYemYb8LVBt8lgiW09cVZgaiF96qjhkFn8AJDGvNM8G2C5f04KYdcZoe7Q_0_AktIm4j14dJ6OBUmixn-nHd8t50ZNWKNBdrHHBZDWgSIovQ/s1600/IMG_1689.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkTlPBHjOkM8DOCISJhC35hgRLnLOuzeQMRYemYb8LVBt8lgiW09cVZgaiF96qjhkFn8AJDGvNM8G2C5f04KYdcZoe7Q_0_AktIm4j14dJ6OBUmixn-nHd8t50ZNWKNBdrHHBZDWgSIovQ/s200/IMG_1689.JPG" width="200" /></a>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.<br />
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Your's<br />
CoachMichael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-82011904802278288552016-02-01T21:16:00.000-06:002016-02-01T21:16:29.004-06:00Hang on MTB fans! So hot off the presses you might have just found out here that after a year of hibernation some great MTB events will be added to the <a href="http://www.unitedindirt.com/">United Federation of Dirt series</a>. My friend and yours Chris Locke<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVen1_PlNbRedI7WvCGSxXHdcwEmm05tbANKJP3ri5aid6xLYAwT9O1_XXfbfv7G-K1uBgVPfgVR9xVaQ3D_gae7HfaY6HbKnxHr6jjK9D_cgw-FozyQifHAu2LRz1RD3-v4aqGPDau1fV/s1600/Chris+Locke.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="155" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVen1_PlNbRedI7WvCGSxXHdcwEmm05tbANKJP3ri5aid6xLYAwT9O1_XXfbfv7G-K1uBgVPfgVR9xVaQ3D_gae7HfaY6HbKnxHr6jjK9D_cgw-FozyQifHAu2LRz1RD3-v4aqGPDau1fV/s200/Chris+Locke.jpg" width="200" /></a></div>
is reserecting a few oldie and goody races to the KC area. There are many event organizers around and Chris and Cow Town Cycling have put on many good ones. So here is the Scoop!<br />
Mark your calendars and get ready to GO!<br />
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God's Country Fat Tire Festival</div>
4/16/16 - Off-Road Duathlon</div>
4/17/16 - XC race Lawrence River Trails</div>
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<tr><td class="tr-caption" style="text-align: center;">Meltdown 2013</td></tr>
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Get your start to the Fathers day weekend by vying for a State Championship title.</div>
The Meltdown (2016 Kansas State MTB Championships)<br />6/18/16 Wyco</div>
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As with all events we just need people to come out and have fun. Racing is FUN! Racing is a way to push your self differently than if you just go out and ride hard. The element of trying to go faster than the person in front of you or making sure the person behind you does not pass you adds a different flare to the ride. Well it does for me!</div>
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<tr><td class="tr-caption" style="text-align: center;">2014 God;s Country Du</td></tr>
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I know I will be adding All of these to my race calendar. I wrote a while ago about my gravel training and riding that will go into the MTB season for 2016. One of many great thing about the God's Country Fat Tire Festival is it is the weekend after <a href="https://www.bikereg.com/29688" style="background-color: #333333; color: #cc6600; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;">Gravelleursraid</a> and the weekend prior to <a href="https://www.bikereg.com/Confirmed/29882" style="background-color: #333333; color: #cc6600; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;">Cool Hand Luke Gravel Grind</a>.God's Country will be a great way to freshen up after Gravelleursraid and prefect priming for Cool Hand Luke Gravel Grind.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_Intth9GuceMwbgdSH-rwzsonNhXh0JsloHtZhcJJTBtux_2vU4heeXs70S_zcoU8FJfs0UYtpxCF-2N0yBKFDXgoa04i1wmhBTc5nEw03RnQsrc1R3SYW-kk-EPiswJgnRtLX7-IuPJe/s1600/bone+bender.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="159" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_Intth9GuceMwbgdSH-rwzsonNhXh0JsloHtZhcJJTBtux_2vU4heeXs70S_zcoU8FJfs0UYtpxCF-2N0yBKFDXgoa04i1wmhBTc5nEw03RnQsrc1R3SYW-kk-EPiswJgnRtLX7-IuPJe/s200/bone+bender.jpg" width="200" /></a>Miss Bone Bender? Handle bar hang on but Chris is looking at dates now (late summer early fall) too add this in the mix. I missed out on Bone Bender a few years ago due to rain and date change. I have volunteered and officiated at this event in the past. I know you are as excited as I am. Stay tuned for full conformation on this event.</div>
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<span style="background-color: #333333; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;">Need help keeping fit or need some personal one on one training give me a call. I work with all levels of fitness form the just getting off the couch to the upper level racer. If you are broken I can also help you get your rehab in order and organized safely.</span><br style="background-color: #333333; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><br style="background-color: #333333; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><span style="background-color: #333333; color: #cccccc; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;">Coach Ruder</span></div>
Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-64916486697205305852016-01-17T16:39:00.000-06:002016-01-17T16:44:12.237-06:002016 Racing Gravel, MTB into CX Season<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAJhLe05R3qrx8FSGG4kwA-KKXMCWcSwSNf9dxkTw2PXYD5mrwn-iIF613N4_mzRMGhmpaxb4xL3darp8X-gQAvAd6PKd__-UtzYPJKZL-UdrpWq9ooOH9NqkwP4wyk4KE4PCEfc2Go45p/s1600/mullet+2015.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAJhLe05R3qrx8FSGG4kwA-KKXMCWcSwSNf9dxkTw2PXYD5mrwn-iIF613N4_mzRMGhmpaxb4xL3darp8X-gQAvAd6PKd__-UtzYPJKZL-UdrpWq9ooOH9NqkwP4wyk4KE4PCEfc2Go45p/s200/mullet+2015.jpg" width="148" /></a></div>
Winter cold temps set in the past week here in the KC area. Just in time for gravel grind race training. I feel satisfied with my fitness cause I had started rolling gravel in late October through November and December all while keeping my CX fitness strong. Now that the temps are lower and bone chilling wind chills are here I can now focus on power, cadence and some speed work. It has been 5 years since I had taken to full on gravel seriousness. This weekend was the Kick off of the gravel grind fun events listed on <a href="http://gravelgrinders.blogspot.com/?m=0">Guru's Gravel Grinders.</a> I'll see you at the events. PTC will be hosting one in late February.<br />
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The past few years I have been on a health rebuilding faze. Several years ago I was injured in a CX event that put me down for many months then back issues set me back even further. After a good 2015 based on the realistic goals I set for my self I meet them with an A. Raced the MTB well and had a great CX season for the events I chose to race. The MTB season was cut short for me due to rain outs, date changes too dates I could not make too a fractured MTB frame. With all of this I moved to focus on the CX season, again with realistic goals to stay healthy and give my all at each event but still limit my racing.<br />
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While I was reading about all the people and clients doing the DK200 this past June I had this vision to return for my quest of racing the sun and a finish. My sites where set on racing the DK200 in 2016. I planned my race training early so I could maintain a good fitness base line so when the temps where just too cold to be safe and stay healthy I could take a day off and find it would not hurt. Smart planing is the key to this success. Having a very busy schedule each training faze has to be balanced. I started planning a few key events that I could prepare for prior to the DK200 so the one was the <a href="http://landrun100.com/">LandRun100</a> and a few others.<br />
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The first week of January while I was having a silence and solitude day of bike work and house cleaning I started to think about what is the most important part of my racing life. I really love racing Cyclocross and I want to gear my year to the CX season. With the change I decided the DK200 for 2016 was not in the cards for me based on the training time and length I would need to race the event. There are differences in what people think about racing but for me it is not to just participate but be competitive. With the MTB being out of the picture for the first part of the year I will be racing the LandRun100 <a href="https://www.bikereg.com/29688">Gravelleursraid</a>, and <a href="https://www.bikereg.com/Confirmed/29882">Cool Hand Luke Gravel Grind</a>. These events will be perfect for me to go into the MTB season and then into the CX season. LandRun is March. Gravelleursraid and Cool Hand Luke are in April. The promoters of these two events are a series so sign up for both. If you are getting ready for the DK200 these should be a must do to test your fitness and nutrition combination.<br />
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From a coaching look at gravel it is a great way to build power, bicycle handling skills, mentally refreshing and psychically challenging. Looking at my training schedule and early race schedule the gravel will end and the MTB season will kick off with the <a href="http://www.unitedindirt.com/">United Federation of Dirt</a> West series.<br />
MTB season will kick off with the Kansas Fat Tire Festival out by Wilson Lake, Kansas. April 30 and May 1st 2016. As the MTB scheduale sits now I will be racing 5 events to end out July then it is full on CX season prep time. This could change if Jingle Cross gets a World Cup event then we will be heading that way and could be early September 2016. Stay tuned.<br />
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Need help keeping fit or need some personal one on one training give me a call. I do work with all levels of fitness form the just getting off the couch to the upper level racer. If you are broken I can also help you get your rehab in order and organized safely.<br />
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Coach Ruder<br />
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<br />Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-62522188820797218172015-12-27T19:05:00.000-06:002015-12-27T19:05:57.139-06:002015 Coaching, Riding and Racing! A look back.2015 is coming to a close and this is a great time to look back on the goals you had set or the new goals you have set for the next journey.. As a coach, racer and all round like to exercise this time of year if we do it we can learn to grow and challenge ones self to new experiences and well just more fun!<br />
2015 meet me with the year to finally be healthy. After a few years of getting over a crazy accident in a CX race I felt like I was ready to take my training and racing to a new level. Several seasons ago I started racing the MTB. What a blast! After my first full season I decided to request my move to the CAT 1 division. Not really the best move on my part but a necessary move to keep me moving forward in my goals.The Wicked fast old man's group I call it CAT1 M50+ I get to race locally a National Champion and several other just wicked fast guys. There are not many who race the WFMG but you know each and every time to go to an event you will have these guys to keep you honest and you to keep the honest. Weather played a big role in what was to be and was not to be. Rain, Rain, Rain again can we say Rain held up most every race on the 2015 calendar. From Nebraska, Missouri, Oklahoma and Kansas it was rain date after rain date of change. So be it. I was able to get to just a few of the race I wanted to race. Had to miss some key events I had hopped to race this season but family and date changes just did not work our. I was looking to get make a good mark in the <a href="http://www.unitedindirt.com/">Unified Dirt west Series</a> To my surprise after all the water had drained out I managed to get a third place overall finish to a damp season.<br />
Keeping my goals in perspective I started to get my Cyclocross skills in check earlier that expected cause I could. The MTB season was over by July for me so what not be CX fit. Set my goals on several out-of-town events to move away from some of the local guys. Rolled over to Herman Sourish for an early September race. Sadly this was the last year for the DogFish Hermann Cyclocross. Short film of the venue and race<b><a href="https://vimeo.com/140264655"> here</a>! </b>Racing the M 50+ both days lead me to a Saturday 2nd place and Sunday 3rd place. One of the most fun two days of racing Id had in many years since the races out at Smithville lake in 2010 stopped happening. Loved the Money Tree! So I took my good fitness to ST. Joe and raced fair but not what I had hoped for but that is racing. From there I traveled to a few other out of town venues to just to keep it legit. One last CX race I prepped for the CX off The Old year <b><a href="https://vimeo.com/140264655">Flier!</a> </b>From here we may as well kick off the 2016 year and prep for CX Nationals we will hit the <b><a href="http://grote%20prijs%20shawnee/">Grote Prijs Shawnee</a>! </b><br />
All in all my year was very good and happy I was able to stay healthy all year. My 2016 goals are in place. Working on those now! Are you!<br />
GRAVEL will be the 2016 season opener with the Land Run 100, sold out and I'm in. This will be the first of many fun long gravel events I will be racing. 2016 will also be MTB racing and CX of course.<br />
Power Team Coaching will be making changes to its offerings that we are sure will be more in-line with all people. Making things simple is the way for longevity.<br />
If you are looking for guidance to your fitness goals let PTC help you get where you want to go.<br />
Just few photos of this years racing and rideing.<br />
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<br />Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-54632863068476666882015-11-29T17:18:00.000-06:002015-11-29T20:35:10.023-06:00GRAVEL Grinding and RacingGRAVEL the "NEW" Endurance challenge events that are on the rise in the US. What has been a way to get outside in the winter to see other parts of the country landscape and keep some of that road fitness, many people have for years turned to the gravel roads. With the rise of GRAVEL Specific race events like the DirtyKanza 200, <a href="http://www.dirtykanza200.com/">http://www.dirtykanza200.com/</a> Gravel Worlds, <a href="http://www.gravel-worlds.com/">http://www.gravel-worlds.com/</a> Trans Iowa, <a href="http://transiowa.blogspot.com/">http://transiowa.blogspot.com/</a> just to name a few of the big ones that I would say are local to the Kansas City area there is a real need for specific training.<br>
There are also a small number of localized events coming out one could use as pre-event tune ups to the big events.With the rise of participation of such events across the country this has opened a new form of race challenge. Like IRONMAM or a triathlon of any kind, gravel adds it own allure and challenge. Most gravel events are self supported and are 100 miles or more. Some gravel events are adding in 25 to 75 mile grinders that allow a beginner grinder an opportunity to try and complete a challenging event like a sprint Triathlon to a Half Ironman to a Full Ironman.<br>
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Like any endurance event no matter how or what we deem as long it takes training, nutrition planning and some form of time commitment to achieve the goal. What ever your goal a comprehensive plan will make the journey much more enjoyable. Power Team Coaching has first hand experiences with endurance events, not limiting us in knowledge from ultra running, triathlons, and gravel racing. We are putting together training plans for the <a href="https://www.facebook.com/ChautauquaRedFlintHillsGravelCrusher/">Boneshaker Gravel Series</a>, <a href="http://landrun100.com/">LandRun100</a>, <a href="https://www.facebook.com/gravelleursraid/">Gravelleurs Raid</a> and <a href="https://www.facebook.com/events/1559572870952601/">Cool Hand Luke Gravel Grinder</a>. These are just a few of the local events we are working on to prepare for the DK200. Even if you are not planning now to do the full DK200 we have plans for all levels and goals. For more gravel grinding events across the country look here, --> <a href="http://ridinggravel.com/">Riding Gravel</a>. <a href="http://www.kansascyclist.com/events/">The Kansas Cyclist</a>.</div>
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After the DK200 we will continue our training for gravel events later in the season like Gravel Worlds, FarmHouse Classic and Pony Express 120 and the Big Ring Gravel Road Race series to name a few. </div>
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I know its cold outside now but it will be warm soon. Contact us soon so we can dial in your plan to match your goals.</div>
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Remember you do not need to be a seasoned racer to use Power Team Coaching services. We work with all sizes and types of people as part of our commitment to health and fitness. </div>
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Coach</div>
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<a dir="ltr" href="tel:913.523.3696" x-apple-data-detectors="true" x-apple-data-detectors-type="telephone" x-apple-data-detectors-result="3/0">913.523.3696</a></div>
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ptcruder@gmail.com .</div>
Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-26624287114070319432015-09-08T10:17:00.001-05:002015-09-08T10:17:52.736-05:00Cyclocross Specific TrainingCyclocross season kicked off this past weekend for the UCI guys and gals. If you have not started and your plan is to race the Cyclocross season it's well past time to be riding your CX Rig. Gravel, Road and MTB seasons are not over but ask your coach when your plan will start the transition. NO plan! NO coach! How about a weekly CX training opportunity? A coach lead session so you can increase your fitness, fine tune some skills and get your body ready for those CX specific efforts without thinking about what to do. Each session will have a good mix of off camber, short hill, power, cornering skills. Each weekly session will have something creative to keep you learning.<br />
Fees for one-on-one 1 hour session is $45.00<br />
Have a group of two or more 1 hour sessions $30 each person (must sign up together).<br />
This will be an ongoing during the season opportunity. If you find you are not able to get to that next step I am here to help you. Your season starting latter because of your schedule let me help you get ready.<br />
Want a plan! lets talk.<br />
Contact me to schedule your session today.<br />
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Respectfully<br />
Coach RuderMichael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-19973867131276449012015-08-02T13:56:00.000-05:002015-08-02T13:56:40.526-05:00Rise and Fail of The Group RideWhat seams like years ago and it has been that I've seen the rise and fail of what people deem as a Group Ride. There are a few true group rides happening around our city but I do mean a few.<br />
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What is a Group Ride? A ride that has a specific goal of keeping the group together for a fitness and education aspect. A place where the new rider and intermediate rider can learn how to ride in groups safely. Not always is it for racing but for the safety of other riders in the group or at an event. What I have seen happen is those old school group rides are now being lead by people who do not know what they are doing and are just out to punish the group. Who gains anything from that? The rest of the group just feel like they can never get better, or I will never be like :::::::! Or why do they always do this? With those uneducated loosely called leaders are rolling through stop signs teaching the new rider it is ok because we have a STRAVA segment to try and kill!<br />
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Once the leader set a good pace for all to maintain and if a hill came up the group would slow a bit at the top to allow the slower rider to latch back on. Get a flat or mechanical issue and the group or one or two would take the time to wait for the unfortunate rider to get his bike back running and help pace them back to the group. Not today! It is a community race as the so called RACE TEAMS are leading some of these rides and making it a race not a good ride. Do not get me wrong there is a time and a place for these type of rides but not at all the local restaurant rides or charity events.<br />
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Steve Tillford had this article out a few month or so ago about the group training ride. <a href="http://stevetilford.com/2015/05/19/group-training-rides/">http://stevetilford.com/2015/05/19/group-training-rides/</a><br />
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There are rides in our area that are a training rides and they are not your group rides. You may ride in a group if you are one of the front guys but that is about it. The difference is you know this going to that ride and the Novice or new cyclist is more than likely not attending this ride. YET!<br />
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I guess what I am trying to say is BRING BACK THE GROUP RIDE! In the not so distant past when I was leading yes leading groups along with other leaders all we ever heard is "that was a great ride! We all rode well and finished well ahead of our personal best times. I think that is what we would all call a successful Group Ride!<br />
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Bring back the GROUP RIDE!<br />
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Respectfully<br />
Coach<br />
<br />Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-62065037350324392382015-07-07T11:42:00.000-05:002015-07-07T12:07:11.346-05:00July! 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<br />
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<tr><td class="tr-caption" style="text-align: center;">God's Country Marathon</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">God's Country Marathon last Hill</td></tr>
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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. </div>
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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. </div>
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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.</div>
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<tr><td class="tr-caption" style="text-align: center;">Masons MidSummer Meltdown<br /><br /><div style="text-align: left;">
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Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-79815426729343359682014-08-16T09:24:00.000-05:002014-08-16T19:24:29.875-05:00Workout Cliche, Change it UP! (Cliche) Doing the same thing expecting a different result!<br />
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".<br />
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----<br />
<b style="background-color: white; color: #252525; font-family: sans-serif; font-size: 14px; line-height: 22.399999618530273px;">Periodization </b><span style="background-color: white;"><span style="color: #252525; font-family: sans-serif;"><span style="font-size: 14px; line-height: 22.399999618530273px;">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.</span></span></span><span style="background-color: white;"><span style="color: #252525; font-family: sans-serif;"><span style="font-size: 14px; line-height: 22.399999618530273px;"> Periodization divides the year round condition program into phases of training which focus on different goals.</span></span></span><br />
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.<br />
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<b>Cost breakdown:</b><br />
First visit $5<br />
<b>Daily cost:</b><br />
$10 a visit. so 10 visits is $100<br />
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<span style="font-size: 12.0pt;"><b>Get a Power Pass!</b><o:p></o:p></span></div>
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Get a 5 visit Power Pass card for $45</div>
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Get a 10 visit Power Pass card for $80 Two FREE Sessions</div>
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Come as often as you like. Easy deal.<br />
Like what I have to offer. Let PTCoaching take your FREE plan and build a plan that works better for YOU!<br />
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<span style="font-size: 26.0pt; line-height: 115%;">Power Camp<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">1.<span style="font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 12.0pt; line-height: 115%;">Open mind<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">2.<span style="font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 12.0pt; line-height: 115%;">Work out shoes<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">3.<span style="font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 12.0pt; line-height: 115%;">Water bottle<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">4.<span style="font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 12.0pt; line-height: 115%;">Hand towel, towel to lay on, yoga mat
(your choice)<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">5.<span style="font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 12.0pt; line-height: 115%;">1,2 or 3 lb hand weight your choice. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">6.<span style="font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 12.0pt; line-height: 115%;">Long sleeved shirt or lite jacket.<o:p></o:p></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;"><b>Optional
items to bring</b><o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">7.<span style="font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 12.0pt; line-height: 115%;">Gloves such as an inexpensive cycling
glove or weight glove. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">8.<span style="font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 12.0pt; line-height: 115%;">Hat, hairband to keep hair and sweat
out of face<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">9.<span style="font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 12.0pt; line-height: 115%;">Head lamp <o:p></o:p></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;"><b>Meeting
location</b><o:p></o:p></span></div>
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<span style="font-size: 12.0pt;">The new Olathe Technology Support Center
Parking lot, 14250 Black Bob Road Olathe, KS 66062<o:p></o:p></span></div>
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<span style="font-size: 12.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">Please </span><span style="font-size: 12.0pt;">park in the most
western part of the lot.<o:p></o:p></span></div>
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<span style="font-size: 12.0pt;">We start at 5:00am sharp. Classes will
be 50-60 minutes. <o:p></o:p></span></div>
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<span style="font-size: 12.0pt;">Arrive 10 min early to be on time.<o:p></o:p></span></div>
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<span style="font-size: 12.0pt;">You must sign a waiver the first day you
come to class and then sign in each day you attend class.<o:p></o:p></span></div>
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<br />Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-91081041088353377352014-07-28T09:15:00.000-05:002014-07-28T09:15:06.657-05:00Black Bob Cyclocross ClinicIt is that time of year to get yourself ready for my favorite bicycle racing discipline, Cyclocross.<div>
With the Kansas race calendar, bordering states flock to events and other cycling events throughout the months it is becoming harder to hold clinics on weekend. This year I am hosting a two day mid-week CX clinic, August 20th and 27th. Back to my training ground Black Bob Park in Olathe with a few new features I am putting together for added challenge and skill learning. Get yourself ready for the CX season and go to a skills clinic. If your goals in CX are wanting to get closer to the podium skills and drills will help you more than overall fitness. Not that fitness is not part of it. If you and I are of the same fitness level and I can go around corners, hope barriers and get back up to speed faster who is in the front? July and I start my skills and drills now following a good MTB season so I can stay close to the front.</div>
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Come see what it is all about. The Black Bob clinic is limited per request of the Olathe Parks and Recreation so get registered now before time runs out.</div>
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<a href="https://www.usacycling.org/register/2014-2705">Registration HERE</a> <a href="http://www.usacycling.org/events/getflyer.php?permit=2014-2705"> See Flyer HERE</a></div>
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A few photos from last years event</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0RdCuXXrBAJWI2LYW8T3oX39sP1AxK0E5uvN0D707EKoh0RG8K0hvb_7eRK6Qsb3sHnp_YtBo2Zo2r5wANKI3Bk0qEnYN6RUpP5ClXE0_siL1vnbA7wBVYyq1hESRUsyQ_H3rgsR1IkQw/s1600/2013-08-18+10.29.20.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0RdCuXXrBAJWI2LYW8T3oX39sP1AxK0E5uvN0D707EKoh0RG8K0hvb_7eRK6Qsb3sHnp_YtBo2Zo2r5wANKI3Bk0qEnYN6RUpP5ClXE0_siL1vnbA7wBVYyq1hESRUsyQ_H3rgsR1IkQw/s1600/2013-08-18+10.29.20.jpg" height="240" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoxAOqbk-Kfhzj5_zhZdXQhlKlicmYQtRcUprSSMjatkW8kAsotFR6VOZpHh9Q5xOZGXyIZfmVLC-J133qQHYXutQW4GIQmaGzpNnERRG5tX8hlm9M9mkdxqE4MWDnuqt6LtflTLc7pr-v/s1600/2013-08-18+12.18.04.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoxAOqbk-Kfhzj5_zhZdXQhlKlicmYQtRcUprSSMjatkW8kAsotFR6VOZpHh9Q5xOZGXyIZfmVLC-J133qQHYXutQW4GIQmaGzpNnERRG5tX8hlm9M9mkdxqE4MWDnuqt6LtflTLc7pr-v/s1600/2013-08-18+12.18.04.jpg" height="150" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnglHYf0y-XLDcqX4pdQGv-JAk-w4BlQjHJEIdOi2bLK40w0rXz0LL9ewiK9OS13SQvE9TyT2WmQJQrDzcWp3vE41IUHmvTmS3eLfpMC3LSdS0W9HkHRLNHnNfT38v0ZSuCWSWWcUiGB50/s1600/2013-08-18+12.03.54.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnglHYf0y-XLDcqX4pdQGv-JAk-w4BlQjHJEIdOi2bLK40w0rXz0LL9ewiK9OS13SQvE9TyT2WmQJQrDzcWp3vE41IUHmvTmS3eLfpMC3LSdS0W9HkHRLNHnNfT38v0ZSuCWSWWcUiGB50/s1600/2013-08-18+12.03.54.jpg" height="150" width="200" /></a></div>
Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-33264568427439715702014-07-28T08:50:00.000-05:002014-07-28T08:50:54.049-05:00Skills, Drills and more Skills and DrillsSuccess is not determined with the winning of a race for all. Some of us Success is accomplishing something we have never tried before. That is what happened this year and at every skills clinic I have taught. Not that I am the best teacher but with the correct tools and state of mind with proper encouragement you! will and can be successful. What some will think is so simple others find frighting. Take for instance all you bike riders, drinking from our water bottle, standing out of the saddle or just riding in close proximity to another rider. It takes skill and self confidence to do all of these things. One this past weekend did all of these things and more. How cool is that!<br />
Here are a few shots of the clinic. I will be hosting more in 2015 so be on the lookout. The clinics are even for you experienced riders who want to be a BETTER cyclist and it will make you better.<br />
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What is next for Power Team Coaching! Cyclocross season and more clinics</div>
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See you on the Bicycle.</div>
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Coach Ruder</div>
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<!-- Blogger automated replacement: "https://images-blogger-opensocial.googleusercontent.com/gadgets/proxy?url=http%3A%2F%2F2.bp.blogspot.com%2F-DJqR_BpqUXA%2FU9ZRREpoPrI%2FAAAAAAAAAqw%2FoD_W35mRHaw%2Fs1600%2F2014-07-27%2B11.46.46.jpg&container=blogger&gadget=a&rewriteMime=image%2F*" with "https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7um6LHCURKXXWz0S3hXXlU5kgCMn4WhbHnb6T9A89CWhSiwG-5D_ZNtxwqm3KNzcmwED72tJyFPm51o6IuTK3k-hMTRQZAVbLDH8TApN_ear7V8726L5g49lWgRRSqaSzyMSKjybbcbqi/s1600/2014-07-27+11.46.46.jpg" -->Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-40773863241264436102014-06-27T08:25:00.001-05:002014-06-27T08:25:39.687-05:00The Kansas Velodrome! Yes a Velodrome in Kansas<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkhNZhsokLCr-ABk5pB9C_4BH7Ina0KmsBzSul3m-fFMdHFEhhZSxbaJIJTqeDUfC-ga2wydGB_yHj5JyIT8ecvbbaBxBkqxnqkZ86bOqang5QVFumfzxG9Ru5ULH4QK8inJG-_96pAoAy/s1600/2014-06-26+18.31.54.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkhNZhsokLCr-ABk5pB9C_4BH7Ina0KmsBzSul3m-fFMdHFEhhZSxbaJIJTqeDUfC-ga2wydGB_yHj5JyIT8ecvbbaBxBkqxnqkZ86bOqang5QVFumfzxG9Ru5ULH4QK8inJG-_96pAoAy/s1600/2014-06-26+18.31.54.jpg" height="150" width="200" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixMsOZAql5Hs_gsUhGk4pcSkRb2XRfBdAm7F3YopM0g3DHX4AgCZFfq_rwTu1FG-hQFO542-r8a91mquavb9fbBTXO_5aw1C_pH8Z7x_IidGpik1KHrZff7JWWdu71smspcfhpY3D7FHMN/s1600/2014-06-26+18.06.42.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixMsOZAql5Hs_gsUhGk4pcSkRb2XRfBdAm7F3YopM0g3DHX4AgCZFfq_rwTu1FG-hQFO542-r8a91mquavb9fbBTXO_5aw1C_pH8Z7x_IidGpik1KHrZff7JWWdu71smspcfhpY3D7FHMN/s1600/2014-06-26+18.06.42.jpg" height="150" width="200" /></a>Something I've wanted to do for a few years was to try my hand at track racing. I first saw the Kansas Velodrome (a grass track) at a Cyclocross event several years ago out a Joules CX. You know the place out by Lawrence, Kansas. Well I and my youngest son rolled out to visit Mark Thomas and the LocalCycling crew for a clinic. I was presented a loaner bike owned by the Kansas Velodrome Association. I added the Association for an official sound I'm not sure that is accurate but I like it. I received a few brief things important about the track bicycle ah, it is a fixed gear and you have not brakes and you should not stop peddling or it will or could hurt! Ha well that is true. <br />
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Mark took me around and explained all the aspects of the track. Where you can ride, how you are to ride in those areas and the purpose. I was allowed to ride around the track to get a good feel for of the bicycle and the track. Like many other cycling sports Safety track etiquette, tire pressure and bicycle set up are important. If you want to find out more about the Kansas Velodrome come on out to a clinic where you will get instructions on all the aspects of safety and track etiquette. Want to learn the history or more got to http://localcycling.com/index.php/kansas-city/2233-kansas-velodrome<br />
Here are a few shots. By the way Track practice on Thursdays at 6:30pm. Need a loaner want to just try like me? Contact LocalCycling via http://localcycling.com/index.php/kansas-city<br />
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See you at the track racers.<br />
Coach Ruder<br />
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<br />Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-6404239931253291452014-06-19T08:49:00.000-05:002014-06-19T08:49:14.367-05:00Lone Elm MTB Short TrackAll things new start off a bit slow but those who have been participating know the FUN you are not enjoying! I have been training on the MTB and Cyclocross bike out here at the Lone Elm Park for a few years. Nice secluded park low traffic (NONE) so while training this winter I thought this would be the perfect place to hold a MTB Short track event. Nice well bedded in gravel path that can sustain heavy traffic in all weather conditions. A vast area of grassy sections that the local high Schools run Cross country gave this area the perfect place to hold an event. With a sick mind for FUN I figured I could hold an event and not race/ride the same exact path each time. So far that is true. This past week June 18th I used the grassy infield in the likelihood more spectators would be there as in the past would give them just a bit more time to cheer there favorite rider on. With two sessions remaining and several MTB events coming up this is the perfect mid week tune up. July 2nd will have some fast flattish stretches with a nice hill climb to get you ready for Masons MidSummer Meltdown July 6th.<br />
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The final two days are July 2nd and July 16th.<br />
Here are the results from the past 4 weeks.<br />
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See you at the races!</div>
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Coach</div>
<br />Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-62355898735468816782014-06-12T18:20:00.002-05:002014-06-12T18:20:32.187-05:00Wet but fun Skills Clinic<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM-fl9ZBnNGYQNDz1Vsl2L2at2r6UQx5bl6wsjI1VYAyl_UVEnEJU_s2tIPrlBEUcLl-aJAIUi_udGualp7t0o7PKRFaE6m7rYpAhRvLCxiU8tD7CSiATK7OfIpgIIC2iyANbtxUe6rqK7/s1600/base+clinic.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM-fl9ZBnNGYQNDz1Vsl2L2at2r6UQx5bl6wsjI1VYAyl_UVEnEJU_s2tIPrlBEUcLl-aJAIUi_udGualp7t0o7PKRFaE6m7rYpAhRvLCxiU8tD7CSiATK7OfIpgIIC2iyANbtxUe6rqK7/s1600/base+clinic.JPG" height="200" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtRnnc145KdDMUsDJQF3nLayMFwyYTNNrCMaOwPnBtgaKlNLa6Rc5TaZ6kM_fftYkgCT1lIdlynaefqPMSatgzr_1Df61hs14neIJkw9KXLVkXdm0-P-9CQ5N9I3XiS979pkCk4xIi7IiA/s1600/Clinic+j7+base.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtRnnc145KdDMUsDJQF3nLayMFwyYTNNrCMaOwPnBtgaKlNLa6Rc5TaZ6kM_fftYkgCT1lIdlynaefqPMSatgzr_1Df61hs14neIJkw9KXLVkXdm0-P-9CQ5N9I3XiS979pkCk4xIi7IiA/s1600/Clinic+j7+base.JPG" height="200" width="150" /></a>We did it! That sums up the great attitudes from the participants in the June 7th skills clinic. What seemed like the perfect storm for a rain out became the prime example of perseverance, determination and with out any doubt FUN! It was raining the morning of the clinic. Non the less rain or shine we can and will ride. As I set up base camp the lighting was tapering off and I could see per weather radar the threatening weather was gone. WHEW! We can ride. After gathering all the participants we had a little chat under the tent while a good burst of rain fell. After explaining the day and the expectations I gave all the option to ride or not, but I for sure was ready and so where they. I only took a few photos due to the rain.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_lWNMg4CH5EMJUspk48RbHgjGaZ7L6SlIqoxG3yWYzhi1FWRIepHxWBUSt3H8pyKExyOTNWJGy7sydGuV4qYh5fdZiyw5JmnWLoAxZ1741DPOkA4_-6s3oUm1vOVvbc0QtjullmD_zUE_/s1600/clinic+j74.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_lWNMg4CH5EMJUspk48RbHgjGaZ7L6SlIqoxG3yWYzhi1FWRIepHxWBUSt3H8pyKExyOTNWJGy7sydGuV4qYh5fdZiyw5JmnWLoAxZ1741DPOkA4_-6s3oUm1vOVvbc0QtjullmD_zUE_/s1600/clinic+j74.JPG" height="200" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYC6cJJ_m66Upj-mhbJDLLUHqOv7jCiQDYSWwq1ajX1M4vXJdj3KmNtVA2PHJEj2nfnu7eyI3_h9rBQ8Q4ONsxFk1PMi4f3weabFQ5HP1mpD36E6OvBRLlQGVNMXPyV6-tMTxAdeWhA5Ya/s1600/clinic+j72.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYC6cJJ_m66Upj-mhbJDLLUHqOv7jCiQDYSWwq1ajX1M4vXJdj3KmNtVA2PHJEj2nfnu7eyI3_h9rBQ8Q4ONsxFk1PMi4f3weabFQ5HP1mpD36E6OvBRLlQGVNMXPyV6-tMTxAdeWhA5Ya/s1600/clinic+j72.JPG" height="200" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnp2vbld0NQrB8RB0begP5nKGrOLPrEB2iEMceTh0YPd3ZYcFZDhuUZM8JIw_wzfOpECBFwsoIM3qTCjtrKaRq4oWyXzOiiXuJJ9fg_nWOeyhexfGPLY6bt73aOkuMEZREFQuRnK-mSo44/s1600/clinic+j7.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnp2vbld0NQrB8RB0begP5nKGrOLPrEB2iEMceTh0YPd3ZYcFZDhuUZM8JIw_wzfOpECBFwsoIM3qTCjtrKaRq4oWyXzOiiXuJJ9fg_nWOeyhexfGPLY6bt73aOkuMEZREFQuRnK-mSo44/s1600/clinic+j7.JPG" height="200" width="150" /></a>The age range was 12-71. Tell me cycling is not for the young and older together. I know many people think I can or have been riding a bicycle for a long time and I know how to ride safely! Trust me I thought the same thing until I went through the clinic. The skills you learn in the basics is the starting line to the advanced skills that can come in handy on any solo or group ride. You will not only learn how to ride safely but how to avoid the possible accident which can ruin anyone's ride. One more basic clinic this summer July 27th. For you advanced riders the advanced clinic is July 13th. To participate in the advanced clinic you should know how to ride in a straight line, ride in your drops, how to avoid obstacles, how to look back and see what is behind you while riding a straight line.<br />
Hope to ride with all of you sometime soon. Check out the SPIN! Pizza rides as we learn how to ride in a group and hopefully bring back the True nature of the Group ride!<br />
Nice e-mail form two of the attendees.<br />
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<span style="background-color: black;">Hi Michael,</span></div>
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<span id="yui_3_16_0_1_1402614919890_2389" style="background-color: black;">Despite the rain Carla and I both got a lot out of your clinic this past Saturday. We rode Sunday and the gear shifting/hill technique finally clicked in for her! Even after 6 years of self-taught riding you showed me some great stuff not to mention the need to change some bad habits. Even with the $10 USAC day fee the clinic was a bargain! Highly recommend to anyone.</span></div>
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<span id="yui_3_16_0_1_1402614919890_2395" style="background-color: black;">Best regards, Jim </span></div>
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<span style="background-color: black; color: #1f497d; font-family: Calibri, sans-serif; font-size: 11pt;">Michael,</span></div>
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<span id="yui_3_16_0_1_1402614919890_2764" style="background-color: black; color: #1f497d; font-family: Calibri, sans-serif; font-size: 11pt;">I want to say "Thanks" for the instruction Saturday. I think the information shared will be quite useful as I continue to develop as a cyclist. I look forward to attending your advanced class in July at which time I would like to discuss other steps I might take to reach my potential as a rider.</span></div>
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<span id="yui_3_16_0_1_1402614919890_2761" style="background-color: black; color: #1f497d; font-family: Calibri, sans-serif; font-size: 11pt;">Thanks again,</span></div>
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<span style="background-color: black; color: #1f497d; font-family: Calibri, sans-serif; font-size: 11pt;">Steve </span></div>
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Catch you rolling on the Road:<br />
Coach Ruder<br />
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Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-82108626576136771152014-04-13T20:09:00.001-05:002014-04-13T20:09:53.243-05:00Time to get stronger! Come train with PTCoach RuderIt is time to get serious about my goals. Want to see, roll, experience what Power Team Coaching can bring for you? Come and roll with me on part of my personal training program. All you need to do is show up. Want more lets talk. ptcruder@att.net call or text 913-523-3696<br />
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Here we go READY GO!<br />
Starting in May every-other Wednesday night I/we will do the <a href="https://s3.amazonaws.com/USACFlyers/FL_2014-1290.pdf">Lone Elm Short track series</a>.<br />
Meets every-other Wednesday starting May 7th. <a href="http://www.usacycling.org/events/?state=KS&race=Mountain&fyear=&rrfilter=all">Register today for Lone Elm</a> Please read flyer for start times. Click the hyper-link above.<br />
The other Wednesdays we will do the <a href="http://www.brownbearsw.com/freecal/jcbcrides?Op=PopupWindow&Date=2014-05-14&ID=2878858&Source=">Bates City BBQ Hill ride</a> starting May 14th. ride starts promptly at 6:30pm, late you are chasing!<br />
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Starting in May every-other Thursday night we will do the SPIN! Pizza Road ride from the <a href="http://www.spinpizza.com/locations-and-hours">Lenexa SPIN! Pizza Location,</a> starting May 8th. Not your roll through the park ride!<br />
The other Thursdays we will ride the SPIN! Pizza MTB ride at Shawnee Mission Park starting May 15th. Both rides start staging at 6:00pm we roll at 6:30pm promptly.<br />
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Put this into your training calendar today!<br />
Wednesday May 7th, 21st, June 4th, 18th, July 2nd, 16th <a href="https://s3.amazonaws.com/USACFlyers/FL_2014-1290.pdf">Lone Elm Short track MTB series</a><br />
Thursday May 8th, 22nd June 5th, 19th, July 3rd, 17th Road ride from the <a href="http://www.spinpizza.com/locations-and-hours">Lenexa SPIN! Pizza Location,</a><br />
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Wednesday May 14th, 28th, June 11th, 25th, July 9th, 23rd <a href="http://www.brownbearsw.com/freecal/jcbcrides?Op=PopupWindow&Date=2014-05-14&ID=2878858&Source=">Bates City BBQ Hill ride</a><br />
Thursday May 15th, 29th, June 12th, 26th, July 10th, 24th SPIN! Pizza MTB ride at Shawnee Mission Park.<br />
One day is MTB and the other is Road bike.<br />
Can not make them all but want to get started come when you can. Want to reach your goals get with me soon before your off the back.<br />
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Want a faster, relaxed casual or a recovery ride? Also starting in May! Monday's Join me GripNRip and GO! Racing as we kick off Cinco de mayo May 5th with the Opening day of the SPIN! Pizza Rides from the Overland Park location. May 5th. Every Monday we will be there having a great time riding our bikes and enjoying all the goodies from SPIN! Pizza.<br />
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I hope I will be rolling with YOU soon.<br />
Until we meet on the road.<br />
CoachMichael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-78284967461299753062014-04-10T06:43:00.000-05:002014-04-10T06:43:08.858-05:00To Test or not to Test?In recent weeks a buzz about instituting drug testing at the local level of cycling events has created a petition and the sale of a T-shirt all to show support for testing in our area. First I agree testing can be a good thing. Some of the issues with said testing is the cost associated. Many feel the cost should not be part of the discussion but in reality it is. Based on the figures we know it costs:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqwIfWwjUO31uKm19r5ovHX2pRgGMYlQSX23Cupa4FOqHbROiLt9CcmoWDi75ZoEPvekm_bW31RzAuoXe9O4xNxzhMeaCLTJhr2EIxTW5L-VIun39m_z5XHngSwxsK5QsmaAMueaawuzA6/s1600/39780-RaceCleanHeader2-lg.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqwIfWwjUO31uKm19r5ovHX2pRgGMYlQSX23Cupa4FOqHbROiLt9CcmoWDi75ZoEPvekm_bW31RzAuoXe9O4xNxzhMeaCLTJhr2EIxTW5L-VIun39m_z5XHngSwxsK5QsmaAMueaawuzA6/s1600/39780-RaceCleanHeader2-lg.jpg" height="137" width="200" /></a></div>
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<li style="margin: 0px; padding: 0px;">$1,750 USADA would show up to <b><u>one race</u></b> and<b><u> test 3 participants.</u></b></li>
<li style="margin: 0px; padding: 0px;">$3,500 USADA would show up to <b><u>two different races </u></b>and <u><b>test 3 participants at each race.</b></u></li>
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Ill do a little math for you. for the 6 people who would be tested it costs YOU and me $583.3333333, yes to test those 6 people. That is just the test. Based on the rules associated with testing the promoter must provide the appropriate area for the test to be conducted. No actual figures for this but an added expense. </div>
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So where do we go from here. If we are going to test we should test them all right. Who do you exclude? </div>
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We all want to see our sport grow in our local community, I know I do. Get a thousand signatures on the petition being cycled around. I signed it. Those thousand donate $3.00 and lets start a program to get more people on bikes and racing. Sell a thousand t-shirts at $20! Ask the local guys who are trying to keep programs alive what $3500 will buy. Want to build a trail? Want to have better race venues and events? Over a period of 5 years to test 30 people that would amount to $17,500! And that is if the costs do not go up. Want to know what can be accomplished with that? I have a few ideas and we would all be better off than trying to chase down those who chose to cheat.</div>
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I know many will not agree and that is OK. I know I will catch some smack and that is OK! I like to ride all my bicycles in many different environments and the first is to have FUN and share my passion for the sport.<br />
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I hope to see you or ride with you soon!<br />
Coach Ruder</div>
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Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-24974365449818682972014-03-28T09:08:00.000-05:002014-03-28T09:08:58.110-05:00Ride like you own your space!<a href="http://www.usacycling.org/events/?state=KS&race=Road&fyear=&rrfilter=all">Registration is open for all Skills Clinics</a>. The skills clinics have helped many people become more comfortable with their bike and riding in groups. There are many things we can learn about ourselves and our bike while on the bike. Clinics are limited to 16 on-line registration only due to limited slots.<br />
Here are a few photos of last years events.<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVNzX3FynNKvm8D2rZmkbhpEwIf_ESgvf6duxEG85F5yrjF7wuLpEunqfw4TGUW76HK8OiI4PO-S0A-uDqy8QvGTqAxIx7-CZ0J4Qmn_2kRAoMbzDezCqlLlWVUlitG2ttfnzZgMXGTpof/s1600/2013-07-28+08.55.22.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVNzX3FynNKvm8D2rZmkbhpEwIf_ESgvf6duxEG85F5yrjF7wuLpEunqfw4TGUW76HK8OiI4PO-S0A-uDqy8QvGTqAxIx7-CZ0J4Qmn_2kRAoMbzDezCqlLlWVUlitG2ttfnzZgMXGTpof/s1600/2013-07-28+08.55.22.jpg" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tire Sweep</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip7iUxYRn5_UsWMnMm3Je1Ec6-HkgKnTJZW8DtwotmMIwTnskstsFizXIIpXx8AhLxQu4yDZC5_t2Dlb7l1l82x6uFik-XvQia2tsnuSZuesAH355GQAjc-JyUZa3y3kuEcIn1j-NvMZDQ/s1600/2013-07-28+11.30.33.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip7iUxYRn5_UsWMnMm3Je1Ec6-HkgKnTJZW8DtwotmMIwTnskstsFizXIIpXx8AhLxQu4yDZC5_t2Dlb7l1l82x6uFik-XvQia2tsnuSZuesAH355GQAjc-JyUZa3y3kuEcIn1j-NvMZDQ/s1600/2013-07-28+11.30.33.jpg" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Two by Two</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqPlpjqAS1f1oqiVPuL3MLI5NKrCW6cR7vWsoMWzihlupn4aaakOERZV42v2R5IJq_nRRxAOakuEFUW4LBSPpbZSYptds_t4ou0k0nJcciejCED3VaclnLcx-H-0447-ATVz4txZG4Sca6/s1600/2013-08-04+12.59.01.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqPlpjqAS1f1oqiVPuL3MLI5NKrCW6cR7vWsoMWzihlupn4aaakOERZV42v2R5IJq_nRRxAOakuEFUW4LBSPpbZSYptds_t4ou0k0nJcciejCED3VaclnLcx-H-0447-ATVz4txZG4Sca6/s1600/2013-08-04+12.59.01.jpg" height="150" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Emergency Braking</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFrIUy4jQJ1rZpxE4Qe467dFC8YQ9fIrZylZFAgwzivpeA9aVivpUdPsBwWjGsa_wPI-3PykH_KXeQf5IZDNYAzrp-rqZhDoM24t_dH_xE2vvHa5OOlM-M8RCocJ7Kom6l1O9EnfvJvT7h/s1600/2013-08-04+13.20.42.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFrIUy4jQJ1rZpxE4Qe467dFC8YQ9fIrZylZFAgwzivpeA9aVivpUdPsBwWjGsa_wPI-3PykH_KXeQf5IZDNYAzrp-rqZhDoM24t_dH_xE2vvHa5OOlM-M8RCocJ7Kom6l1O9EnfvJvT7h/s1600/2013-08-04+13.20.42.jpg" height="150" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Turning fun drill</td></tr>
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The Advanced skills class will be even more fun with a greater appreciation of the skills you will learn and hopefully the skills other riders in your group ride have. All of these skills help YOU be safer and more confident every time you ride.<div>
Jonathan a regular SPIN! Pizza ride attendee had this to say last year after a near tragic crash, " I saw the situation coming so I remembered what Michael had taught us and put the skills to use. With out the knowledge and skills I learned there would have been a terrible crash."</div>
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You just never know when the skills learned will come out but the confidence knowing you can be a better rider is painless!<br /><br />
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Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-51506824863815985992014-03-18T22:30:00.000-05:002014-03-18T22:30:36.812-05:002014 Skills Clinic are here!Get ready to learn more about your self and your bike by attending a Beginner skill clinic. For the people who have been waiting for the Advanced skills clinic I am holding two this summer. Classes are limited to the first 16. On-line registration only. Permits should be final in the next day or two and registration will be open. Are you a CAT 5 looking for USAC up-grade races. Earn up-grade races while attending any of the events listed below.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYO9xDsvEl2EI_18Uop-KaU9JX_VJJjH5uBKU7e0OAT73jPal2voFfIgc0VmRGbSFBBkO7eOsix6JexIX8vjoDJ_MmbvZXWMnFayi3y3A_IcE8DyvaKYH_ib_cBmjWrNsFmvMPc0rq9mGZ/s1600/2014+Skills+Clinic+post+card.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYO9xDsvEl2EI_18Uop-KaU9JX_VJJjH5uBKU7e0OAT73jPal2voFfIgc0VmRGbSFBBkO7eOsix6JexIX8vjoDJ_MmbvZXWMnFayi3y3A_IcE8DyvaKYH_ib_cBmjWrNsFmvMPc0rq9mGZ/s1600/2014+Skills+Clinic+post+card.jpg" height="425" width="640" /></a></div>
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Below are samples of the flyers for Beginner and the Advanced Camps</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtYktVWU_PHqSBWMD90hIQktAMCp0Z_7vdDBLF2fhHC5XRAUnznHb_y1p68EQWWnTIMu22IylJgOHWOaSRkG2UKJbHKvVOFaMW17nni8cATQ1cEMp5yuvUqQeeHY8yIvfnH_DORAqk7KNY/s1600/July+27++Beginner+On+bike+skills+camp+2014.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtYktVWU_PHqSBWMD90hIQktAMCp0Z_7vdDBLF2fhHC5XRAUnznHb_y1p68EQWWnTIMu22IylJgOHWOaSRkG2UKJbHKvVOFaMW17nni8cATQ1cEMp5yuvUqQeeHY8yIvfnH_DORAqk7KNY/s1600/July+27++Beginner+On+bike+skills+camp+2014.jpg" height="640" width="492" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivXsqoQfdztX0Xw75UiT0a-wuo4JW8OxR6Zu_xuoeJ3aXdeKnwu28j_zCxjxzORfgctlcU2Lbe0YFdDPdVbOvmxsc3DQRzm5mtoIxB-8Y3VCZUbxBAVc6QrXKyZwOaDj6Kt9EIIIui03KN/s1600/May31+Advanced+On+bike+skills+camp+2014.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivXsqoQfdztX0Xw75UiT0a-wuo4JW8OxR6Zu_xuoeJ3aXdeKnwu28j_zCxjxzORfgctlcU2Lbe0YFdDPdVbOvmxsc3DQRzm5mtoIxB-8Y3VCZUbxBAVc6QrXKyZwOaDj6Kt9EIIIui03KN/s1600/May31+Advanced+On+bike+skills+camp+2014.jpg" height="640" width="492" /></a></div>
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<br />Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-55135003762856933232014-02-27T21:37:00.000-06:002014-02-27T21:42:55.603-06:00Something New!Well cycling fans I've done it. Stepped off the edge to see how event promoting will be. This is something I've looked into for many years. Many of you know I have asked many questions and with your help I am here today. Power Team Coaching and <a href="http://www.teamgripnrip.com/">Grip N Rip Racing</a> are hosting an event. So here it is. I need to train and so do you. Bring your family and join me and many of your friends and maybe make a few new friends for the <span style="color: red; font-size: xx-small;">(click link->)</span> <a href="https://s3.amazonaws.com/USACFlyers/FL_2014-1290.pdf">Lone Elm MTB Short Track Training Series</a>. A six week training series every other week starting in May. Trying to keep it fresh so you will be wanting that action, I know you will. <a href="http://www.usacycling.org/events/?state=KS&race=Mountain&fyear=&rrfilter=all">Register Now!</a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1HjSofvcDo3it1hL775r4GzInrZs9pxksthKLKGi6xCURWi5xOK04vPRCDYFufkcFEX6XudZx-d768efvPq9VSitHSyyIHtOiNGpB9jx5OXbNiQyHqjCCl6GGd-zF1kHdTn99qEkTuuqI/s1600/Lone+Elm+Mtb+Short+Track+Extravaganza.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1HjSofvcDo3it1hL775r4GzInrZs9pxksthKLKGi6xCURWi5xOK04vPRCDYFufkcFEX6XudZx-d768efvPq9VSitHSyyIHtOiNGpB9jx5OXbNiQyHqjCCl6GGd-zF1kHdTn99qEkTuuqI/s1600/Lone+Elm+Mtb+Short+Track+Extravaganza.jpg" height="400" width="308" /></a></div>
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As the flier says you can register on-line now and save some money. You can wait for the first day of the clinic and also save some money by registering for the entire series. Pretty simple, get in early, catch the worm and have some fun. There will be a different course each week, guaranteed to test everyone and get the workout we want and learn some new skills. There are lots of good things about this and one is you get to race twice for the same $. It is training so the last event of the evening is open to all Categories that have registered for a Category race either CAT 1, 2, or 3. I know you will stick around for one more round. I hope this will be the beginning of many new events to come.<br />
See you at the races!<br />
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Coach.<br />
<br />Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0tag:blogger.com,1999:blog-9202784567169706273.post-18886619286119771092014-01-01T13:59:00.000-06:002014-01-01T13:59:45.679-06:00New Year! The same YOU! Will it?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKDnmELYNt6SwfXj4cIUW3YI5Rzit7KNIFzAv0_zj91i76-kxTUeK-MyNPNKiw29nXe7Ncu5FWd1w6wwKo7Yeen45-JB1BosV8KtcDoZb1PvXWE3qUyfHZ98Irf1BoO0Oz8GwQYgTMYex-/s1600/2013-07-24+11.43.43.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKDnmELYNt6SwfXj4cIUW3YI5Rzit7KNIFzAv0_zj91i76-kxTUeK-MyNPNKiw29nXe7Ncu5FWd1w6wwKo7Yeen45-JB1BosV8KtcDoZb1PvXWE3qUyfHZ98Irf1BoO0Oz8GwQYgTMYex-/s200/2013-07-24+11.43.43.jpg" width="150" /></a></div>
Like many of you on New Years day, hanging out looking at Face Book, twitter or what ever you keep in touch with others in your life. People are looking at new fitness resolutions or looking back at what was to be in 2013 that for some reason or another it just did not work out like one planned.<br />
Some of us are still working on goals we set late in 2013 that we know will not materialize until mid 2014. Are you one of those? I am!<br />
If you are setting new years resolutions are you setting realistic resolutions? Are you challenging yourself or not enough. In 2013 if you did not reach your goal have you looked to what got in your way? If it was an injury what happened? Was it over-training, an accident, or just did not have the right time planed to make it. If you can answer those questions you are already a-step ahead. You have focused on the walls you need to climb or walls to avoid! If you can not answer those questions do you know how to overcome the issues you faced in 2013.<br />
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In 2014 you (I) want to be ______________________. How will you get there? "Michael all I want to do is walk around my block. Run/walk a 5k. Ride 200k."<br />
Power Team Coaching will build a plan for YOU! Want to find out what we can achieve together? Contact me for a training session of your choice. Running, Swimming, Cycling or fitness. Want a friend or two to join you I will arrange it. Want to join me on one of my personal training sessions? Contact me we will discuss! ptcruder@att.net Call or TEXT:9135233696<br />
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I am a racing Coach. I know what it takes to be in the front and I know what it is like to be in the back. I must work hard to reach my goals and if you know me my goals are HI! I have a family, career and a background in Ultra Trail racing, long distance cycling, long distance swimming or just being fit for daily life. I can help you stay healthy and fit while planning around the other items that are important in our lives.<br />
I too had my issues in 2013, but I also had good times. All things that have made me stronger and eager to get back in the game. What game do you want to play in 2014!<br />
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Below are a few shots of my year in review! Try something new in the new year. If what you did last year was the same as the year before make the change. Take on a new Challenge. READY!!!! GO! READY! GO!<br />
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<tr><td class="tr-caption" style="text-align: center;">Had to boot a tire</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC8X7qsurmsyTEMbFed1FxX7AIZViur8dSXSEcAucR7N7aYM8WYUwq1tXZgOC3Z_WIx75TZp5SLrC0wLeBmS3Du_hFO3jucbxZaGrM1neDEQiaNezWkK5Z_RS5EYpCNV2bO-SkMSoovGsH/s1600/2013-06-27+19.47.06.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC8X7qsurmsyTEMbFed1FxX7AIZViur8dSXSEcAucR7N7aYM8WYUwq1tXZgOC3Z_WIx75TZp5SLrC0wLeBmS3Du_hFO3jucbxZaGrM1neDEQiaNezWkK5Z_RS5EYpCNV2bO-SkMSoovGsH/s200/2013-06-27+19.47.06.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Broken shifter</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Dirty Little Secret Kansas State MtB Chamoionship</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Down N Dirty MtB Race</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAzIwqYWQfb1o6gEpPe8BCLJFWoF4u5wBIcZy6r9WdKB2FOYeztHGVOosxuRw7prl_6cODhJ9IVj5Y2p4uTiW3SkITGRNOgyn9LJVN_meWAKJpkorRDgBw1U3wM4AtHB8eI_gQWsDPwvwo/s1600/IMG_6017.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAzIwqYWQfb1o6gEpPe8BCLJFWoF4u5wBIcZy6r9WdKB2FOYeztHGVOosxuRw7prl_6cODhJ9IVj5Y2p4uTiW3SkITGRNOgyn9LJVN_meWAKJpkorRDgBw1U3wM4AtHB8eI_gQWsDPwvwo/s200/IMG_6017.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Team GripNRip in August 2013. We have grown!</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA8fpz79Z3bsnuOAsx1MlqlxF2hUHEyTLJTobOV3kHJrC7tjP42nQbVeDKfuglxmIOqRYrQrPU9LYQuTA1mMbqtJ8yux2YEeasF33avKNJUk_TQ1pu7RzEVjp0ahmJXHzogErNRhoM-5uw/s1600/2013-06-30+10.33.12.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA8fpz79Z3bsnuOAsx1MlqlxF2hUHEyTLJTobOV3kHJrC7tjP42nQbVeDKfuglxmIOqRYrQrPU9LYQuTA1mMbqtJ8yux2YEeasF33avKNJUk_TQ1pu7RzEVjp0ahmJXHzogErNRhoM-5uw/s320/2013-06-30+10.33.12.jpg" width="320" /></a></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1meX5_BWhhqOMLHbs0HmqIPgyRaJ0GqCaVE1tV1twBxNAUr6KVv0TMcMDKh-2A6JdRSO-XyzpwbXrWhF2H0Lr1gVdTeEA94uiSnaF7OpSUhaDboLQ5fluoJ4ImsWXyzlnZ8SV-MmHox8j/s1600/2013-08-11+08.22.21.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1meX5_BWhhqOMLHbs0HmqIPgyRaJ0GqCaVE1tV1twBxNAUr6KVv0TMcMDKh-2A6JdRSO-XyzpwbXrWhF2H0Lr1gVdTeEA94uiSnaF7OpSUhaDboLQ5fluoJ4ImsWXyzlnZ8SV-MmHox8j/s200/2013-08-11+08.22.21.jpg" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tough day training broken derailleur, Jogged home</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEHS5WpF8vVqgl-nhwNNTMJvamfwcJbaxMAC2TDbBeL5GJsfsdvXh9DYU2zLSR906UFDdHQEgQkw-nHqr88h3rRxkD1ySijVucdRwlxRniw1Wv6pZ7XBoWxJa0FwyVnl-nPnSOlIFwGRti/s1600/2013-08-22+15.51.27.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEHS5WpF8vVqgl-nhwNNTMJvamfwcJbaxMAC2TDbBeL5GJsfsdvXh9DYU2zLSR906UFDdHQEgQkw-nHqr88h3rRxkD1ySijVucdRwlxRniw1Wv6pZ7XBoWxJa0FwyVnl-nPnSOlIFwGRti/s200/2013-08-22+15.51.27.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Down N Dirty Pay off!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSa3iCQ4Rz2mWEC_y7_Tnz8JFR9lENxhQ_X4rq384cYMnUIf8RXdcY_iZcgqSXuxGp88s4P2V6XnsAHGxsPq6IO_UmXrLAPDb6IwIpYK0LipQnmroQbnkv2Kai4e83HIwrTUosoo-knNYS/s1600/2013-07-07+13.48.25.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSa3iCQ4Rz2mWEC_y7_Tnz8JFR9lENxhQ_X4rq384cYMnUIf8RXdcY_iZcgqSXuxGp88s4P2V6XnsAHGxsPq6IO_UmXrLAPDb6IwIpYK0LipQnmroQbnkv2Kai4e83HIwrTUosoo-knNYS/s200/2013-07-07+13.48.25.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Masons MidSummer Meltdown</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguGCSMYWRslto7GRYCUXfJPetCeNST9US0rM0mAAa4kx5qOSFF3KHN03d2S5OIPk-trl4cRq2RqEI7YIr4WB9yYh3zk_DG7neFmpV5p99CIecfgpj760vv6DQ7EorNj5hcoHgKFXcGVj_8/s1600/2013-09-22+12.48.31.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguGCSMYWRslto7GRYCUXfJPetCeNST9US0rM0mAAa4kx5qOSFF3KHN03d2S5OIPk-trl4cRq2RqEI7YIr4WB9yYh3zk_DG7neFmpV5p99CIecfgpj760vv6DQ7EorNj5hcoHgKFXcGVj_8/s200/2013-09-22+12.48.31.jpg" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">3 min race at Rhetts Run</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp86UYrtfwvl9W1ys7rHz2YDML8kveZ0Ct7CwtP7NDvwIIeuy60Y4dbRg1gXvkTt5lay05GgWECbNoCQD-O9kTX7LQ2M9I2w6HoPFmNvhg2HDvXYoCqwQgFY84uiadNHO2vihnwYKEI2L7/s1600/2013-11-10+10.35.50.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp86UYrtfwvl9W1ys7rHz2YDML8kveZ0Ct7CwtP7NDvwIIeuy60Y4dbRg1gXvkTt5lay05GgWECbNoCQD-O9kTX7LQ2M9I2w6HoPFmNvhg2HDvXYoCqwQgFY84uiadNHO2vihnwYKEI2L7/s320/2013-11-10+10.35.50.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">2nd age group 16th overall!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMMpPvEvzYWYAgYeoTjnv1BAby1vJEei5LuHEDzmdBCZ7R6LPQBtNt1c8kGjgEQtPShIa20evhLVyE-nMFO91WIaKkeiIxL7PEF0j0V0kbH6jRbizip-odyaarfIT9IjUfmpW5DPt3tX9c/s1600/2013-11-17+09.43.48.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMMpPvEvzYWYAgYeoTjnv1BAby1vJEei5LuHEDzmdBCZ7R6LPQBtNt1c8kGjgEQtPShIa20evhLVyE-nMFO91WIaKkeiIxL7PEF0j0V0kbH6jRbizip-odyaarfIT9IjUfmpW5DPt3tX9c/s200/2013-11-17+09.43.48.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">GripNRip MtB </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_eUQHfHbp5Xt_McL7CgirM37NUaasVAYuOOmpXvqFRutCpuWL2oNxu4QoDy5KgMKZeVPIBl7xNh1sg7KoXmweo_igjSZ20ohFG7x7Q5mOeJYtPwOXj5twkQzBzyZYiBJ_CZ2DG9AhRlI2/s1600/2013-12-02+14.13.53.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_eUQHfHbp5Xt_McL7CgirM37NUaasVAYuOOmpXvqFRutCpuWL2oNxu4QoDy5KgMKZeVPIBl7xNh1sg7KoXmweo_igjSZ20ohFG7x7Q5mOeJYtPwOXj5twkQzBzyZYiBJ_CZ2DG9AhRlI2/s200/2013-12-02+14.13.53.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">GripNRip Road Team ride</td></tr>
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<br />Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com1tag:blogger.com,1999:blog-9202784567169706273.post-7065336516168075972013-10-29T17:00:00.000-05:002013-10-29T17:00:07.630-05:00Are you a PRO?<div class="" style="clear: both; text-align: left;">
<span style="font-size: large;">Once in awhile I read some compelling articles and this one caught my eye. It has a great way of informing you just how one, anyone can commit to being world class, the best they can be. Practice, devotion, relentless commitment. </span><span style="font-size: large;">Do you have the devotion to be your best? Will you practice/train/go all in to reach your goal? Now is the time to look at your current goals, get a plan and work toward that goal. I can develop a plan for you. Are you ready? Power Team Coaching can help you bring out the PRO in you. Run, Swim or Cycling lets team up and work toward that GOAL!</span></div>
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<br />Michael Ruderhttp://www.blogger.com/profile/14089655408240892416noreply@blogger.com0