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Sore Muscles, Have You Tried Tiger Balm? This stuff is thebombdotcom! Whenever I have sore achy muscles after a hard workout, race or sporting event, I use Tiger Balm painrelieving ointment is a topical pain relieving ointment, this stuff works. I don’t know how but it’s almost magical. I’ve tried pretty much every sports rub […]

Over the years as a cyclist and USA Cycling Certified Coach I have tested several training plans and philosophies and always come back to the CTS training system created by Chris Carmichael.  Before I became a Coach I was trained and worked with a CTS Coach and really learned to understand and appreciate this training […]

Try this simple 8 min routine after your next ride! Stretch 5-7 days a week for maximum benefit or minimum after each training session. Hold each stretch for 15-30 seconds. Stretches can be repeated 1-2 x’s Use slow controlled movement, never jerky or sudden. This could cause injury. NEVER stretch a cold muscle!!! EVER!!!! It’s […]

The Fit Cyclist 4-6 wk Training Plan A For Who: ALL LEVELS-Charity Riders, MTB, Cyclocross, Road Time: 30-90 min or 5-8 hrs a week Here is a simple training plan you can use for 4-6 weeks to lay down a solid foundation to complete your local charity rides or just getting in shape to ride […]

5 Minute Upper Body Workout Awwwww the Lil’ Killer how cute…or is it?! Here is my quick little 5 min workout you can add into your daily workout or throw down at the office. 5min is all it takes or try doing 2-3 sets of this little routine for a killer upper body workout.

Weights or Cardio First? The question is always: Should I start my workout with strength or cardio? The answer: It’s best to start with the weights. If you are working on lightening up and slimming down, weights before cardio works best. So here is why: If  you start your workout with weights, then by the time […]

“If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have planned for you? Not much.” ~ Jim Rohn It’s the beginning of a new year or maybe a time for a fresh start and this time you are ready! You’ve taken some time to […]

Strong Core = Fast Ride So you want to be a stronger faster cyclist huh? Well guess what?! The secret is in the core!   Yup that’s right, you need to strengthen your core. Strengthening your core, the foundation for your extremities will help improve posture, reduce injury and prevent fatigue making you fast. It is […]