Category: Coaching

How do you get a ‘good’ workout?

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 […]

Lactate Testing – LT1

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, […]

Kullamannen motivation

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 […]

Refill your Cup

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 […]

Feel vs Data Training

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 […]

Power vs Skillful Riding

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 […]

The Effect of Running Cadence on Running Economy

By Mat Popovich and TCR Sport Lab Running, as a sport, has been gaining significant popularity over the past decade (Rizzo, 2021). Running dynamics can be analyzed using various metrics including ground contact time, vertical oscillation, stride length, and cadence (Adams et al., 2016). Running cadence is defined as the number of steps taken per […]

Training after Disease and Cancer

“What I don’t understand is how my conditioning can be this good when I don’t do hard workouts. Felt strong.  Best ride I’ve had since I started my treatment in August 2020.  Feels good!” – BM Not long ago, the road back from cancer or disease was limited to what you received in the hospital. […]

Flowy FTP

Flowy FTP“…your heart, blood and intuition are telling you what to do, listen in.” Cyclist or runner, most of us use a marker to judge the intensity of our workout.  For example, “Today we are going to work at 90% of your FTP for 4 sets of 5 min…”  The concept also applies to runners […]

Legs or Lungs?

What is your limiting factor?  Think back to your last interval workout or long effort. What was most fatigued when you finished?   Where your legs burning or where you out of breathe?   Traditionally, most of the off-season training that we undergo is designed to increase your tolerance to pain.  Lactate Tolerance is the official […]