Newsletter – November 2013

Newsletter – November 2013


Outdoor riding season is almost at a close. As a coach, this is the time of year when I start to plan the winter macro-cycle phase for athletes training schedules.
Below are my training protocols for early off-season training (November and December):

  1. Rest and recovery – lower mileage, easy intensity and cross training workouts
  2. Technique training – cadence and pedal stroke specific workouts
  3. Aerobic conditioning – building and maintaining a good aerobic base
  4. Muscular strength
  5. Small amounts of higher intensity training and threshold work into weekly workouts, helps avoid boredom, and stimulates all the muscle fibers while keeping the body sharp and fresh.

Before heading inside, consider trying cyclocross or mountain biking on local rail trails or hard packed country roads. With the windier cooler fall days, the tree cover from the trails provides more protection allowing for an enjoyable ride.

*BONUS: These workouts will provide added leg strength due to heavier bike and winder conditions
Indoor training can be monotonous and demotivating; however there are ways to counteract this. The number one way is adding variety to all the bike workouts. Sitting on your bike for 60 – 120 minutes riding at the same intensity in the same gear, is a sure fire way to get stale.

Mix up all the workouts, even the aerobic base mileage rides. In week 4 (active recovery week) depending on the individual, I often substitute one weekly ride with a cross-training activity, and/or insert an extra day off to refresh the body and mind. To develop a strong body and stable core, incorporate yoga or Pilate and some resistance training into your schedule.

Running is different in this winter macro-cycle period. Getting outside to continue training is much easier, as long as the runner dresses appropriately. Getting outside often will help immensely, as it minimizes the total amount of indoor workouts.

My run training protocol for early off season training (November and December):

  1. Rest and recovery – Shorter and lower intensity runs, with some cross training activities.
  2. Aerobic conditioning
  3. Muscular strength
  4. Leg turnover and technique training

November, December and January is always the hardest three months of the year to train. With decreased day light hours, colder temperature, and holiday celebrations, it becomes hard to remain committed to training.

Once the snow flies, strap on some snow shoes and add a snow shoe run or uphill hike, periodically for fun and variety.

BONUS SNOW SHOE RUN: Develops leg strength due to running in soft and heavy conditions.


In November, I will be attending the world’s 1st Gluten Summit. This summit has been organized by Dr Tom O’Bryan. Dr O’Bryan holds teaching faculty positions with the Institute for Functional Medicine and the National University of Health Sciences.

He has gathered 29 of the world’s leading experts on the topics of gluten-related disorders, nutrition and healthy living. Armed with the latest information from the summit, I will be offering a new weight management and lifestyle program in the New Year.

The program is designed to increase energy, promote lose weight, and lower the bodies inflammatory responses. I will also be hosting cooking demonstrations in the following three categories (see below). These demonstrations will allow you to taste many great recipes that you can use to help improve digestion, increase your energy and help you to lose weight

  1. High energy meals and snacks
  2. Gluten free meals and snacks
  3. Grain free meals and snacks.

1. Participating in the full program – includes nutrition/lifestyle plan as well as the cooking/tasting demonstrations.

2. Participation in the cooking/tasting classes
Not all individuals want to fully exclude gluten or grains from their diet, however, this program offers simple ways to decease the use of foods that cause inflammation and weight gain such as; gluten, sugar, dairy and grains.

By simply just reducing these foods, I guarantee to increase your energy, stimulate weight loss, as well as lowering your body’s inflammatory responses, especially in the gut.


This month my focus is a very simple exercise to help create a strong pelvis. When our pelvis is strong and stable, we are able to run, cycle, swim, as well as and many other activities, with a lower chance of injury.

The Clam

  1. Lie on your side with your legs bent to a 90 degree angle to the body.
  2. Keeping the feet together, raise the top knee up and down in a steady controlled manner.
  3. Continue to fatigue – be sure to count the number of lifts and repeat on the other side for the same number of repetitions. It is important to count the repetitions, as this allows you to remain balanced on each side

Core stability training is essential to developing the body’s ability to cope with repetitive endurance sports. Incorporate a minimum of 2 core conditioning workouts per week into your schedule, and you will reap the benefits and lower your chance of injury.

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