Category Archives: Articles

RIDING FAST OR SLOWING DOWN? FACTORS AFFECTING SPEED

There are a few different answers to this question depending on what you are trying to achieve. Many riders want to go faster, but not all. If you are mostly interested in getting fit and being consistent with your riding, then speed would not be your focus.

Another...

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WEIGHT GAIN OF THE MID-SECTION IN WOMEN – WHAT TO DO ABOUT IT

I am taking the latest research on training protocols, lifestyle, sleep, diet and stress management and puts it all into one simple acronym, NESS. What does NESS stand for? N – Nutrition E – Exercise S – Sleep S – Stress management Over the years as a high-level athlete, coach and...

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Pumpkin Hummus – easy paleo dip

3/4 cup canned or fresh pumpkin

1 cup chopped zucchini

2 tablespoons olive oil

2 tablespoons of lemon juice

1 teaspoon cumin

1/2 teaspoon Himalayan salt

*Optional 2 stalks...

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30-MINUTE INDOOR CYCLING WORKOUTS

Weekly Schedule

Day One: 30-minute ride

Day Two: Cross training. For example, yoga, stretching, resistance training, all of which can be done at home, with the help of some online classes. Or have a trainer set a program up for you to...

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Cross training for Cycling

Winter time provides us with many good cross training activities to keep us in good shape.  The common outdoor sports we can do to keep fit are snow-shoeing, skating, cross country skiing (both classic and also skate skiing) hockey and to a lesser extent downhill skiing.  What I look for in...

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DEALING WITH POST RACE BLUES

  POST SEASON BLUES Feeling post race or event season blues?  Have just come off a great season and completed some big goals?  Well congratulations!!  But now what? The power of goal setting and the feeling we get when we accomplish the goal, is really very empowering.  Some of you out there, may have had the...
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CYCLING IN HEAT AND HUMIDITY

When riding this time of year, cyclists should not only be checking the temperature, but also the relative humidity levels, and looking at these levels on an hourly basis.  In parts of Canada and the United States located close to lakes, the weather websites will also provide an additional reading, that is known...
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TRAINING HEART RATE ZONES

I coach many individuals who have different goals. Some want structure and don’t care about heart rates, power (watts) speed or cadence. Others want to lose weight and choose cycling for their cardiovascular exercise. And then there are those who are keen to improve speed, power and efficiency to compete in races, or...
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WINTER TRAINING; THE MOVE, THE WORKOUT, and THE POST RIDE

Winter training with:  THE MOVE, THE WORKOUT, and THE POST RIDE   This month my focus is a very simple exercise to help create a strong pelvis.  When the pelvis is strong and stable we are able to cycle, run, swim or do anything else with a lower change of injury.    As cycling is a...
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