By Rob Nowakowski, TCR Coach and Personal Trainer When you move your body in daily activities or even exercise, we move through different dimensions. Unfortunately, as cyclists, runners, swimmers, we can get a large amount of volume in one plane or direction of movement while lacking in the others. 3 Planes of Motion Sagittal – […]
By John Churchill Facts and tips: We have some off-season homework for you to do besides all the training and riding! Let’s maximize your ride speed and comfort but determining what tire and pressure is best for you. Technology and new materials have altered the way we think about tires and how to get the […]
I am going to take you back to your Junior High Science class. What is a phenotype? “The term “phenotype” refers to the observable physical properties of an organism; these include the organism’s appearance, development, and behavior.” Whew! Think back to Junior High and what sports or activities did you like and participate in? Often, they […]
Let’s get in a good warm-up…what is that? Research has been done evaluating what the best way is to warm-up for a race or hard event. Typically, warm-ups consist of 10-15 min an aerobic effort with a couple short accelerations and then a cooldown. Wait a few minutes and then you’re off! The problem with […]
By Selina Campbell, PhD Let’s face it… we all have a lot going on in our lives so when we can get a workout in we want it to count – we want a ‘good’ workout. But what exactly constitutes a ‘good’ workout? One that gets you hot, sweaty and tired muscles, or one that […]
The easy way to fitness! by Selina Campbell Who wants to get fitter this winter? Who wants to get fitter this winter without killing themselves?! Ahhhhh – now I have your attention. We are now into indoor season, it is time to assess how to get through the winter months and come out stronger, fitter, […]
Lessons from Riding in ColombiaThis was our third camp with the Colombia Cycling group this time starting from Bogota. We have learned a lot about skillful riding from our previous trips which has helped our coaching and bike fitting. You can learn a lot by riding through some of the most beautiful and challenging roads […]
You may have noticed over the last few years that Ultra Running is on the rise! Thousands of regular folks are going beyond the “marathon” and entering events that we normally consider a long drive! It’s a testament to the endurance ability of our bodies and strength of our minds! As we get ready […]
Your race is over, now what? It was great to see everyone focused on an event or race this summer. We had a good time in the store watching participants come in with “race-brain” prior to their race. “My race is this week, and my bike won’t shift!” “I think I need a better […]
We started TCR in 2006. Back then, I was showing people how to use heart rate monitors and develop individual training zones. Where do you burn fat and where do you burn sugar? VO2 testing was our initial gateway to training with science. No more using formulas and guessing what heart rate was appropriate. People […]