its windy, it’s challenging but we keep moving forward…
So here we are, in the month of September… As we take a moment to reflect on our journey from the chilly winter months, it can sometimes feel tempting to wish for those days when we could climb into our thick tracksuit pants, hiding away the extra winter flab. You know how it goes: sipping on a glass of wine while indulging in a little extra sleep.
However, we find ourselves in the heart of spring now! For most of us residing in Whk, it doesn’t quite feel like spring just yet. The wind is a bit feisty, the air is dry, and the heat is cranking up🥵! Dust and pollen floating in the air, and it feels like managing allergies has become a full-time job rather than actually getting out there to enjoy the trails and some heart-pumping training. But hey, let’s not let that dampen our spirits! Let’s get moving and hope that the Lord showers this land with some delightful rain this year… 🙏
JUST A QUICK TIP CONCERNING DUST AND POLLEN: IF YOU HAVE BEEN TRAINING OR EXERCISING, TRY TO GO FOR A SHOWER IMMEDIATELY AFTERWARD. RINSE YOUR NOSE OUT WITH STERI MAR; IT’S A SALT WATER SPRAY THAT EFFECTIVELY FLUSHES OUT ALL THOSE ANNOYING POLLENS AND TINY PARTICLES OF DIRT. ALSO, IF YOU HAPPEN TO HAVE DOGS AND CATS IN YOUR HOME, REMEMBER THAT THEY CAN PICK UP DUST AND OTHER ALLERGENS OUTSIDE AND THEN TRACK THEM INTO OUR HOMES. FOR THOSE WHO ALLOW THEIR LITTLE FURRY FRIENDS TO SNUGGLE UP AND SLEEP ON THE BEDS, BE MINDFUL THAT THEY MAY LEAVE BEHIND ALL THAT DUST, MICA, AND POLLEN ON YOUR PILLOW FOR YOU TO BREATHE IN. SO, TAKE CAUTION AND KEEP YOUR AIR FRESH!
Anyways, As per usual, we’ll dive into nutrition, training tips, skills, fitness insights, and with a word or quote that will be inspiring and encouraging ….
🍏🍌🥦🥑🍠NUTRITION:
Despite my best intentions to stay diligent with my eating, if I don’t prep up my meals in advance, uffff, it’s chaos! I end up just grabbing whatever is nearby, tossing consistency out the window, and munching at the most awkward times. My body then looks at me and goes, “Whaaaattt is going on here?” Here’s a little tip for you and me: —prepare! Get those meal plans ready for the week ahead so you know exactly what you’ll be devouring for breakfast, lunch, and dinner. Oh, and try to eat around the same times each day. If you find yourself struggling with this, don’t hesitate to reach out to a nutritionist or dietician. They are equipped to help bring some much-needed structure back into your meal game!
📝✨🤸🏼♂️🚵🏻♂️FITNESS: Sometimes, we find ourselves feeling just tired and bleeerrrr… You know, juggling family stress, work stress, and then somehow, you still need to gain up the energy to go and train… It can indeed feel like quite the mission, and I totally get it… So, once again, I will encourage all of us to take those small, manageable steps. Just remember to take that very first step, even if it's only for a quick 5 minutes…
TIP 1: Changing the mindset and speak life into your goals! Think of something you can be grateful for because finding gratitude can help lift you out of that negative attitude.
TIP 2: Don’t procrastinate! Seriously, this is all about proper preparation. Maybe on Sunday evening, take a moment to think about what you would like to challenge yourself with during the upcoming week. Write it down and then, most importantly, just do it!
For me, I have set a fun challenge to include some kettlebell swings, goblet squats, push-ups, static lunges, calf raises, one-legged good mornings, sit-ups, and heel-to-toe taps into my routine. I aim to tackle these exercises for a quick 10-15 minutes every day… or at least every second or 3rd day! It is totally doable, and it’s easy on my mind. Plus, my body and mind feel absolutely fantastic once I complete my little workout, especially since it’s not too crazy.
THEN IF TIME ALLOWS IT, AND I HAVE SOME ENERGY, I TRY TO GO FOR A 2 KM RUN… JUST 2 KM… THAT IS IT! AND IF I HAPPEN TO HAVE SOME EXTRA TIME AND MY BODY IS FEELING UP TO IT, I WILL THEN CONSIDER ADDING IN SOME EFFORTS, LIKE 3X4 MINUTES OF 20 SECONDS ON AT A SUSTAINABLE PACE, FOLLOWED BY 40 SECONDS OF JOGGING, AND A 1-MINUTE WALK TO RECOVER, AND THEN REPEAT THAT CYCLE…
LETS GO ONTO TRAINING AND SKILLS!🚴♀️🎬
I LEARNED A VALUABLE LESSON AT A RACE LAST WEEKEND THAT I THINK IS WORTH SHARING… ALWAYS REMEMBER TO KNOW YOUR SHOCK PRESSURE, BOTH FRONT AND REAR SUSPENSION, BECAUSE IT CAN MAKE A BIG DIFFERENCE IN YOUR PERFORMANCE… PLUS, IF YOU'RE LOADING YOURSELF UP WITH EXTRA WEIGHT, LIKE CARRYING MORE WATER BOTTLES OR USING A HYDRATION PACK, IT CAN REALLY MAKE QUITE A SIGNIFICANT DIFFERENCE TO THE OVERALL SUSPENSION AND HOW YOUR RIDE FEELS… (WE ARE ALWAYS LEARNING NEW THINGS, AREN’T WE?) AND DON’T FORGET TO MAKE SURE YOU HAVE THE RIGHT TIRE PRESSURE AS WELL… DIFFERENT TYPES OF TERRAIN MEANS YOU SHOULD ADJUST YOUR TIRE PRESSURE ACCORDINGLY… THIS CAN DEFINITELY AFFECT YOUR RIDING EXPERIENCE IN A BIG WAY, FOR SURE!
TIP 1: Start off by knowing exactly where your shock pressure is set, as well as your tire pressure and suspension settings. These numbers are crucial for optimizing your ride and ensuring maximum performance!
TIP 2: Be cautious and take care when considering whether to try to go out every single day and ride hard. Doing this consistently can lead to unwanted burnout, which nobody wants! There truly needs to be a balance in your riding schedule, and consistency is key for long-term success. So, my suggestion for a healthy riding routine is to do at least two rides where you comfortably stay in Zone 2. This means no surging up climbs like a speed demon or trying to conquer every Strava segment in record time. If you're unsure about what your specific zones are, I highly encourage you to seek out a VO2 max test or a threshold test. It will provide you with valuable insights!
There are truly many different places that can assist you with that if you find yourself needing any help at all. One location I know for sure is at MSL (Mannies Sports Lab), where you can reach out to Michael Falk for some fantastic support and guidance. Additionally, you might want to consider looking at two more rides during the week, where the focus is on high intensity and specific target areas. Trust me, it'll be worth it! 💯🏹
FOR EXAMPLE: START WITH A 30 MIN WARM UP… FOCUSING ON SOME HIGH CADENCE DRILLS TO GET YOUR LEGS MOVING BUT NOT RIDING HARD AT ALL DURING THE WARM-UP; JUST LIGHTLY KEEPING YOUR FEET ON THE PEDALS. THEN, FIND A NICE DRAG WHERE YOU CAN DO ANYTHING FROM 5 TO 10 MINUTE EFFORTS. IF IT'S A 5 MINUTE DRAG OR CLIMB, YOU WANT TO RIDE AT THRESHOLD AND ABOVE THRESHOLD IN THAT LAST MINUTE TO REALLY PUSH YOURSELF. FOLLOW THIS WITH 3 TO 5 MINUTE RECOVERIES, AIMING TO DO ANYWHERE FROM 3 TO 6 REPEATS. (AND IF YOU HAPPEN TO BE ON STRAVA, this is the time you can use it … YOU CAN EVEN CHOOSE A FEW SEGMENTS YOU WOULD LIKE TO SMASH AND THEN GO FOR IT 🔥)
ANOTHER DAY FOR INTENSITY, YOU CAN TRY 40/20 FLYERS OR GO FOR 1 MINUTE MAX EFFORTS… BOTH OF THESE SHOULD BE PRETTY MUCH MAX OUT FOR YOUR EFFORTS, BUT ONCE AGAIN, THEY NEED TO BE SUSTAINABLE TO ENSURE THAT YOU CAN FINISH THE SET SUCCESSFULLY WITHOUT CRAWLING HOME OR ABORTING THE WORKOUT.
THE 40/20 WORKOUT LOOKS LIKE THIS: START WITH A GOOD WARM UP FOR 30 MINUTES, THEN SWITCH IT UP FOR 40 SECONDS AT MAX EFFORT—YET STILL SUSTAINABLE—FOLLOWED BY 20 SECONDS OF REST, AND YOU’LL KEEP THIS GOING FOR 5 MINUTES… YOU SHOULD AIM TO COMPLETE 3 TO 6 SETS, FEELING STRONG THROUGHOUT!
NOW WE HEAD ONTO SOME STRENGTH TRAINING…
I will always lean towards a kettlebell exercise if I find myself uncertain about where to work out and what activities I can do on a given day. It’s such a fantastic stability exercise that really engages multiple muscle groups, and the best part is that it’s quick and effective. I am all about effectiveness, especially when I’m crunched for time and looking for a solid workout that delivers results without taking up too much of my day. Here are three kettlebell workouts that are my absolute favorites and go-to choices:
Kettlebell swings: These can be done halfway or all the way to the top, and you can easily slot in 3 sets of 20 swings, even while waiting for the kettle to boil.
Goblet squats with a kettlebell: This exercise is super effective for those of us who love mountain biking, and it really helps to ensure that you engage your core throughout the movement.
One-legged good mornings: With a kettlebell in hand, alternate between your left and right arm, making sure to focus on your balance and stabilization as you execute the movement.
Overall, this routine is a great way to focus on your legs while also incorporating various aspects that promote core strength and stability.
So with our blog for next month, I will be reaching out to a few other coaches to gather some of their valuable tips that they would like to share with all of you. It's always refreshing and encouraging to know that we, as coaches, can rely on each other for support and inspiration. Ultimately, the bigger picture is about fostering a belief in the best outcomes for our athletes or clients. It's important to remember that none of us is perfect, and we are all on this journey together, learning and growing side by side.
Now for our positive quote for this month:
Time is incredibly short and precious; it's how we choose to use it that truly matters in our day-to-day lives.