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News
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Mar 24, 2022
USA Cycling Mountain Bike Nationals - Altitude Questions
Read more →Q. Hello. We are going to the USA Cycling MTB Nationals in Winter Park this year and will be racing various events over a week (between prerides, short track, qualifiers, XCO, etc). In preparation for the altitude, I read your article about altitude and the Leadville 100 Mountain Bike Race and have more questions. For Winter Park, we thought about getting up there a week in advance, but also considered spending two off days down in Golden, CO (about an hour a way, and at 5000 feet instead of 10,000). There could be downsides to this as well. 1) Should we...
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Feb 09, 2022
6 Balance Exercises for Life and Sport
Read more →I was listening to a podcast on healthy aging and the presenter noted that as we age, stability (balance) is one of the first skills we lose. It is critical to keep this skill for life function and sport. Yoga is a great way to keep your balance. If you don’t happen to do yoga, I can give you a few sample exercises you can easily do at home. Exercise 1: Looking forward, stand on one foot and count 1001, 1002, 1003, 1004, 1005. The non-weight-bearing foot can be anywhere, but it's easier to begin with it close to the ground....
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Jan 25, 2022
Injured ribs and back – Part III minimizing fitness loss and back to 100% from hurting, timid and fearful
Read more →Hurting, timid and fearful Litmus tests Breakthrough days Minimizing fitness loss Patience, persistence, progression This is the final post in a three-part series. In the last post I outlined some of the principles I followed for the healing process. In the first post of this series I wrote some about the mental and physical process of healing. For Part III I want revisit those two aspects and how they work together to get back to pain-free, confident and fearless. Hurting, timid and fearful Anyone suffering an injury expects pain in the area of injury. What we don’t expect is pain...
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Jan 20, 2022
Injured ribs and back – Part II the healing process and two modalities that had positive impact
Read more →In my last post I explained how I managed to smash myself into the frame of the closet door. In this post I will explain what I did to manage my healing process through four weeks out from the injury. To ice or not ice? Some experts recommend icing the affected area the first 48 to 72 after the injury. Others say ice doesn’t help healing and may hinder it. You can do your own digging or listen to your trusted medical expert. That written, I chose to ice for about 20 minutes three times per day for the first...
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Jan 14, 2022
Injured ribs and back – what it feels like (physically and mentally) during the healing process
Read more →Cleaning is dangerous. Three days before Christmas I set out on a mission to clean my office. I like year-end cleaning because business is slow and it is a great way to use my time productively. With my hands full of stuff to throw away, I was walking toward the door with full momentum and caught my toe on the dog bed. Thankfully, Zena was not in the bed at the time. Hindsight tells me I should have moved the bed prior to my enthusiastic cleaning process to remove a trip hazard – but you know what they say about...
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Jan 06, 2022
Inspiration for the New Year
Read more →Sometimes it is hard to get inspired. It happens to everyone at some point. For most Northern Hemisphere people, any paid-entry-type races are several months away and that makes it easy to worry about fitness later. For others, there is a complete lack of desire to enter a race or event. That is certainly hard on motivation and fitness. In both cases, race enthusiast or not, an un-event event can help you. An un-event can be done solo – but it is MUCH better if you include friends or your community. I’ll give you an example. Several years ago two...
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Apr 15, 2020
Does Long or Intense Training Put Me at Risk for Coronavirus? Should I Defer a Race Entry?
Read more →Over the past several weeks I’ve consulted with many athletes concerned about how to move forward with training during the COVID-19 crisis. In today’s blog, let me address a few of the questions I’ve received: Will long training rides or runs put me at a higher risk for catching the virus? Does intensity within workouts put me at higher risk for catching the virus? I’m entered into a race that allows transfer of entry to next year. Should I take advantage of the entry or just keep on track to race this year (if the race happens)? These are great...
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Apr 07, 2020
How to Become Robust and Resilient
Read more →In these challenging times, and those directly in front of us, it is important to focus on what you can control. You want your health, finances, and well-being (mental health, family support system, etc.) to be robust – strong, tough. At the same time, even people and things that are robust face difficult situations. Pushed, bent and stretched beyond what you thought you could endure. The feeling that you are barely holding on by the tips of your fingers. But…you are holding on. Resilience describes the ability to withstand and recover from difficult situations. All of us need that ability...
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Mar 27, 2020
Nimrahc Series Race Report
Read more →"I’m a little disappointed and embarrassed by my overconfidence, but it does inspire me to train for a better performance next time.” It was not the first time I assigned myself a podium position before beginning a race. But the result was the worst – I logged a DNF (did not finish) within minutes of the start. My only hope is to improve within the series. I read the first event materials and saw my age group had an early start – 7:00 am. Yay! I love an early start and for a bonus, I’m in the first couple...
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Mar 20, 2020
Basic Home Strength Training Program for a Wide Range of People
Read more →One of my cycling buddies, Alan, asked me if I knew of an at-home strength training or exercise program that is appropriate for his mother that has peripheral neuropathy. Yes, I do! The very basic strength training plan in this blog post is for anyone just beginning an exercise program. With the Coronavirus, many people are homebound looking for some exercise help. This is a great start. Here is the list of exercises you will do and why: Chair squat. Maintains leg strength and the ability to get yourself on and off the toilet. Step-up. Further maintains leg strength...