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 – […]
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 […]
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, […]
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 […]
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 […]
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 […]
By Selina Campbell, PhD Polarized model vs a Sweet-spot/threshold model I often get asked when it comes to training, which way is better – Polarized model or a Sweet-spot/threshold model.I know people want me to say the latter as the former involves 75-80% of Z1-2 time (boring!) whereas the latter involves going harder and working […]
Training with others have been proven over and over again to yield better results for the majority of people. Not only does it push you just that little bit harder knowing your teammates are right there with you, but it also builds the sense of camaraderie on a team. It is also purposeful for the […]
A few weeks ago, a few of us at TCR took at Professional Mountain Bike Course for Instructors (PMBIA). We did it to add some credibility to our upcoming camps and to properly learn how to teach mountain bike skills. Although, we have been mountain biking for many years, teaching skills properly is a different […]
By Cory Fagan When was the last time you took a look in the mirror and said “I look tired and old!” The last 14 months of COVID and all the stresses associated can accumulate more than most people know. Signs of fatigue, poor sleep and a slower than normal recovery from exercise are common […]