Over The Summit Coaching - Bicycle Coaching to Take You to the Top!
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Mountain Biking 101
Stan NoTubes, the purchase!
June Challenge
May Challenge
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Mountain Biking 101

So it's Patriot's Day today and the weather is beautiful! It's definitely time to get out and ride!!

I've been hitting the trails this spring a lot more than normal because I have added "High School Mountain Bike Race Coach" to my list of activities...I have to say it's been a blast so far and I'm looking forward to my kids first race coming up in a couple of weeks!

In honor of that I thought that I would start a new tip line for aspiring mountain bikers with lessons reminded from my team.

Stan NoTubes, the purchase!


So I finally upgraded my eBay wheels on my cross bike this season. For the last several years I have been riding some of the worst wheels known to man. You know the ones, they have no vendor name stamped on them because even the manufacturer is ashamed that they made them. When you actually see them at your LBS (local bike shop) they appear in the discount bin labeled as "free". They weigh as much as your head, but their 1 main advantage is THEY-NEVER-BREAK!
 
Well, shock of all shocks, after an unknown amount of miles of life the hub in the front wheel finally started that lovely grinding sound that goes I-want-to-be-replaced, I-want-to-be-retired.

June Challenge

I'm very late this month with the monthly training challenge, but the reasoning was to give you all more time completing theMay Challenge. Since that challenge built up your endurance, extending it a few weeks will work out well for your July and August events.

But now it is time to ramp up some intensity!

Sprints!!!

My favorite workouts of all are the sprint workouts. If you have a Power Meter try and increase you highest 5 second sprint by 20% of your current highest Wattage. So if you are hitting 800 watts on you 5 second sprint I want you to push it up to 960 watts as an example.

May Challenge

So I've given it some thought and decided that we should dig deeper this month.

Since it is time to switch to longer rides in preparation for your longer events and races. Lets spend the month of May going longer. Each week I want you to extend your longest ride by 20% but I want you to drop your other rides for the first week by 5%. This will allow your body to compensate. On week 2 up the other rides back to their original length 1 per week to avoid over training. Let's let those miles on your weekend, whatever day of the week that may be, teach your body to go longer.

Ramblings

Some thoughts for a rainy day....

never ride across wet paint on the road. If you do, the paint might get angry and slap your bike out from under you.

those fenders you think are goofy and un-cool? they absolutely rock when your tires are kicking up gallons of the wet muck from the road
it's colder than you think out there once you are soaked to the bone and the wind from your movement hits you.

your bike is going to be covered in road grit.

I hope I put the wet lube on my chain before I left the house.

April Challenge

I've decided to start a little list of challenges for everyone. I know you are all out there reading these little blog posts and wondering what I'd do next so here it is, the monthly challenge.

Each month I'll throw a challenge out there for all of us. It might be designed to get you going on your bike or to change a dietary habit or develop some other habit that will help you reach your goals. No matter what the challenge is I promise they will make you work for them!

April's Challenge

Tax Time

That time is almost upon us...April 15th, tax day. The day when we all wish we had more deductions to put into our tax return. The day when we all think, "man, I don't get paid enough to put up with all the crap I put up with".

As I sat down this year to fire up the latest version of TurboTax©, I felt that old familiar feeling of tension and anxiety welling up. I don't have the worst tax return to fill out. A couple of different forms of income, some investments, a couple of IRAs, business deductions.

Warm-up To Cyclocross

This time of year, at least in the northern parts of the U.S., the leaves turn colors and the temperatures dip toward winter. Most people put their bikes away because it is getting too cold to ride. There is however, a growing group of people that don't want to hang up their bikes or shove them to the back corner of the garage.

For us it is the time of year to dust off a bike that looks a little different than our normal road or mountain bikes. This bike has a road bike frame, but nubby tires and brakes of a mountain bike.

Women and Their Bikes

Recently my 77 year old Great Aunt came for a visit. I was lucky enough to spend a serious amount of alone time wandering around Newport. If you ever have the opportunity to pick the brain of an older relative, I highly recommend taking it. The insights she has gained in her life are irreplaceable.

As tends to happen since I started this whole bike-thing, our conversation wandered over to all things bikes. Now, just to set the picture a little better, at 77 my Aunt is more mobile and active than some of the parents of my kids' friends.

Couch to 25 Miles

The Couch to 25 Miles Plan

If you are trying to start exercising and want to use cycling as the door opener to a new, fitter you. We've drawn up a simple plan to help you get there. This one is free, it's a lead-in to our regular services. Hopefully you'll find the plan helpful and start a love-affair with your bike!

You can use the plan on any type of bicycle you own and on any medium (road/trail/bike path/trainer) you desire.

As always is the case with any fitness plan, undertaking it is entirely on your decision.
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