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So You Want To Go Mountain Biking

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It’s spring and the hills are alive with the sound of mountain bikers riding around and enjoying themselves, while keeping their focus on the trail up ahead.

Mountain Biking

Mountain biking is an amazing sport that with some practice and skills, can keep you fit and keep your motor skills sharp.

If you are new to mountain biking and you are ready to hit the trails, there are a few things you should know.

Essential Equipment:

  • a properly fitted bike that is designed for the type of riding that you will be doing. This is key to enjoying your riding experience and also to minimize chance of injury
  • a proper fitting helmet to protect you in case you fall off onto the trail or in case an unexpected tree jumps out at you.
  • a hydration pack in which you can carry your water, nutrition, repair kit (including spare tube, a pump, and multi-tool with a chain breaker)
  • properly fitted clothing, including cycling shorts with padding for a more comfortable ride, gloves to protect your hands and a jersey to wick away the sweat and that will move with your body as you roll through the paths.
  • sunglasses not just to protect your eyes from the sunlight but also to protect you from dirt or branches that may come your way.
  • a basic first aid kit – you just never know
  • cycling shoes are an option – although not mandatory. With cycling shoes and clipless pedals, one can generate more power, as you are attached to the bike, allowing a smoother pedal stroke throughout the entire circle. That being said, there is nothing wrong with wearing a pair of shoes with a stiff sole (such as a skateboarding shoe), allowing you to take your foot off the pedal and putting it down quickly until you are confident enough to try clipless pedals.

Training Tips:

Like any sport or activity, one needs to build up endurance and intensity slowly to minimize chances of injury. Some coaches and athletes will build up anywhere from 3-5 weeks and drop back their volume/intensity for one week and then start building up again. This is one way to build your mileage/intensity safely. Your body breaks down over a period of time and needs the week to recover and rebuild itself, allowing you to grow stronger and to develop your stamina.

If you are very new to mountain biking or not quite comfortable on your bicycle, then learn to ride on light trails before hitting more challenging and hilly terrain. If you aren’t comfortable, you will be tense and will find it more difficult to ride, because riding requires a rider to be relaxed in order to be able to manoeuvre through the trails quickly and efficiently. Check out your local trails and bike shops to see if they have Learn to Ride courses for cyclists – and specifically – for mountain biking.

Weight training is another area that will help support your riding. You don’t have to spend many hours a week in the weight room. It could be as simple as doing push-ups to strengthen your upper body and help manoeuvre your bike; this will also help to minimize fatigue on longer rides. Squats and deadlifts will strengthen your legs and glutes, which drive your bike over the flats and hills. Strengthen your core muscles with planks, bridges and Supermans – this will keep you stable with better body positioning, allowing you longer, more enjoyable ride time.

Safety:

Safety is crucial in mountain biking, as well as knowing your limits.

If you can, go out and ride with a friend. Firstly, it’s more fun but this way you have back up if something happens to you. If you can’t find someone to ride with, make sure that you are carrying some form of ID – a driver’s licence works or RoadID has a band with all your important info, including a list of allergies and emergency contact info.

Let people know where you are riding and how long you will be out there.

Stay alert at all times; especially if you are riding a tricky trail.

NEVER wear headphones! You must be aware of your environment and of other riders or users of the trails, as well as people coming up on your rear and trying to pass you. Plus it’s so nice hearing the sounds of nature as you ride.

To the point above, if you are going to pass someone, yell “on your left”, DON’T just pass them, it could startle them and cause an accident.

This may seem obvious but DON’T text and ride or have a phone conversation!

Wear a helmet. Due to the nature of the sport, a helmet is the most important piece of protective equipment that you will own and use. Most trails and parks make it mandatory to wear one. Even it isn’t mandatory, do yourself a favour and protect your brain.

Ensure that your bike is safe. The tires and the chain must be in good condition; no cracks in the frame; bolts should be tight and ensure that your brakes and gears are properly adjusted and in good working order.

Now that you have a good base of information, go out and enjoy the trails!

Happy riding!

Things You Need To Know About Winter Running

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Winter Running

The temperatures have dropped and the fluffy white stuff is on the ground. I’m not happy about this, but yes winter has arrived. It’s time to start thinking of what to wear so that you can continue to enjoy the great outdoors and not run (pun intended) to the stale-aired indoors on the treadmill or the indoor track – although they may have their place throughout the winter, I would rather be outdoors enjoying the fresh, crisp air.

For most of your long runs or base mileage, running outside in the winter can still be a viable and refreshing treat, compared to the heat and humidity we get throughout the summer months. You just need to be prepared.

1 – Proper Apparel

Don’t dress to be warm as soon as you step out of your house – dress to be a little cooler as you will be warming up quickly during your run. Wear breathable, warm clothing and layer up. Depending on the temperature, you may choose to wear the following:

  • Base layer (moisture wicking and/or merino wool).
  • A moisture wicking short or long sleeve shirt.
  • A waterproof or water/wind resistant jacket – reflective especially if running in the dark.
  • Gloves or mitts (which will keep your hands warmer).
  • A hat or Buff Headwear.
  • Moisture wicking or merino wool socks such as Icebreaker or Smartwool.
  • Use hand warmers if it’s really cold.

2 – Proper Footwear

You can use the same shoes you use in the warmer times, however, having either a Goretex or waterproof version is always nicer in the winter. They will sometimes also have a little more rugged of a sole. If your shoe doesn’t come in a winterized version, and you are switching brands or models, make sure it works for your biomechanics. I will sometimes use a trail running shoe for my winter running. I have always loved my Salomon; rugged outsole for the grip on the snow, tighter upper weave for the protection from the elements, and overall comfort and lightness. Also, check out YakTrax, they are like snow and ice chains for your shoes!

3 – Safety

  • Wear reflective bands and vests or clothing, so that drivers can see you coming. Fuel Belt has a great collection, that you have to see (yes another intended pun).
  • Use head lamps, such as Petzl or blinky lights.
  • Warm up inside if you can. Jump rope, run some stairs, do Jumping Jacks, to get a light sweat going before heading outside.
  • If you are asthmatic, start off slowly, bring a puffer and be extra careful.
  • Run with a buddy for safety, as well as a early morning motivation.
  • Beware of slippery sections on sidewalks and roads.
  • Carry ID with you (this is for anytime you are out alone or with training partners). Check out RoadID for their identification pieces.
  • Run smaller loops, so you are always close to home in case of an emergency, it’s unbearable or a storm comes in quickly.

4 – Miscellaneous

  • Get out of your wet clothes as quickly as possible, so you don’t have to worry about your body temperature dropping quickly.
  • Don’t worry about speed – that’s when the treadmill or indoor track come in handy – your footing could be compromised with the ice and snow.
  • Meet up with a friend or a group to keep you motivated from cutting off your last couple of kilometres or possibly not even showing up.
  • Use Vaseline on your hands and face to protect from the elements and chaffing.
  • You still need to hydrate in the cold.
  • Keep your liquids under your jacket, if possible, to avoid it freezing or use an insulated bottle or pack.

Stay warm and be safe this winter.

Off-Season Speed in the Pool

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Most times we think of the off-season as an easy going, one paced, endurance slog-fest – not (100%) true. Yes, you do want to take it easier, enjoy the fruits of your labour from an amazing race season, but you also don’t want to lose that speed you worked hard to get during that said amazing season.

Speed in the Pool

Speed work in the pool isn’t just for the short course triathlete or the elite – it’s for everyone – from Sprint to Ironman. Most triathletes have one – maybe two speeds – training pace and race pace – which is generally only slightly faster. However, if you have ever had the pleasure of watching or swimming with “real” swimmers; those long beautiful strokes that look so graceful and effortless, no matter what speed, you will notice various paces within their sessions.

Incorporate hard speed into your sessions, with some easier paced and very easy recovery sets as well. The following workout has all of those elements. I love this sort of workout in the off-season (even during the race season) because it combines a couple of important pieces to triathlon – endurance and speed and pacing. Really work on your various paces – fast is just that – fast.  Steady is your comfortably-uncomfortable pace. Easy is very comfortable that you could swim all day (if your arms allowed it).

Happy swimming!

Option 1: Total 3500 meters

Warm up
200 mixed :20 rest
4×50 (25 drill/25 free) :15 rest
4×50 kick :15 rest
100 pull :15 rest
4×50 (25 drill/25 free) :15 rest
4×50 free descend (each 50 gets faster than previous):15 rest

Main Set
4x400m (200 free steady, 75 fast effort, 50 easy, 75 fast effort) 1 minute rest
6x100m pull (25 steady, 25 fast repeat) :20 rest

Cool Down
4×50 easy (25 back/25 free) :15 rest

Option 2: Total 2300 meters

Warm up
200 mixed :20 rest
4×50 (25 drill/25 free) :15 rest
4×50 kick :15 rest
100 pull :15 rest
4×50 free descend (each 50 gets faster than previous):15 rest

Main Set
2x400m (200 free steady, 75 fast effort, 50 easy, 75 fast effort) 1 minute rest
4x100m pull (25 steady, 25fast repeat) :20 rest

Cool Down
4×50 easy (25 back/25 free) :15 rest

Option 3: Total 1600 meters

Warm up
200 mixed :20 rest
2×50 (25 drill/25 free) :15 rest
100 pull :15 rest
4×25 descend (each 25 gets faster than previous) :15 rest

Main Set
4x50m free (25 fast/25 easy) :20 rest
400m (200 free steady, 75 fast effort, 50 easy, 75 fast effort) 1 minute rest
2x100m pull (25 steady, 25fast, 25 steady, 25 fast) :20 rest

Cool Down
4×50 easy (25 back/25 free) :15 rest

Setting Goals

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Setting Goals

With the New Year upon us, millions of us are scrambling trying to put our resolutions or goals together, feeling like the pressure of the world is upon us and that if we don’t set any, nothing will happen this year.  Well just hold on and think it out clearly and be SMART about it.  SMART goals aren’t just for businesses, they are just as important for athletes, because if they aren’t clear and concise, you may jeopardize your season.

S – Specific
M – Measurable
A – Achievable
R – Realistic
T – Timely

Be Specific – This needs to include the 5Ws – Why, When, What, Where, Who?  Who is involved in this goal? When is it? Where is it?  What is my goal?  And most importantly, Why do I want to set this goal?

Measurable – How are you going to measure your progress?  Logging your progress is important.  Have a baseline and go from there.  Measure it daily, weekly, and/or monthly.  Without logging your progress, how do you know if you will reach your goal?  For my athletes, I use an online program called Training Peaks.  We can schedule their workouts, track their progress and see where they started and will finish.

Attainable – With present conditions or restrictions in your life are your goals attainable? With an attainable goal, you will develop the attitudes, abilities, skills and financial capacity to reach them.

Realistic – A goal must represent something you are able and willing to work towards.  You are the only one who knows if it can be too high or realistic.  Setting your goals high, will make you work harder to achieve them.  But set them too high and you will get frustrated and lose interest. The same will hold true if they are set too low, you will get bored and lose interest.

Timely – You need a time frame for your goal.  A start and a finish.  Without these, you don’t have a sense of urgency. Therefore, minimizing your chances of achieving your goals.

So an example of your SMART goal could look like this:

It is January 1, I will run the XYZ Marathon on May 4 in a time of 3:30. This is possible as I have the time available and have recently run a half marathon in 1:45 without properly training, therefore, with a plan in place by my coach, I will be able to do this.

Once you have your SMART goals, make sure you write them down!!  It’s one thing to have them in your mind, but if it isn’t on “paper”, then they are just thoughts and wishes! Also, go back and review and reassess your goals once in a while.  Sometimes, unforeseen life events may slow down your progress or maybe you are attaining your goals faster than anticipated.  Either way, it’s always good to go back and check in on yourself.

10 Things To Do When Purchasing Running Shoes

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Yes – that’s right, it’s that time of the year when all of our favourite magazines and publications are coming out with their shoe reviews.  We will see things such as, “Top Shoe of the Year” or the “Most Innovative” or the “Most Cushioned”, etc.  For a shoe lover, this is geeked out heaven, however, for those of you who are new to the sport of running or unsure what it all means, this can be a bit overwhelming.

Purchasing Running Shoes

As I was reading through the latest shoe review in one magazine, I thought this might be a good topic on which to educate people.

I present to you, my Top Ten Things to Remember When Purchasing Running Shoes (in no particular order):

1 – GIVE YOURSELF TIME

Make sure you don’t show up 10 minutes before the store is closing. (or when you have to get your kids to a birthday party or soccer practice in 20 minutes).  Purchasing shoes should be like meeting a friend for coffee… an enjoyable experience, not rushed and with no distractions.  Give yourself 30-60 minutes (especially if this is a new endeavor for you). You and your feet will appreciate the time taken up front at the 5, 10, 20k mark of your long run.

2 – SOCK IT TO ME

When you head out to get your new shoes, take along your favourite running socks or be prepared to buy yourself a new pair.  There is nothing like a new pair of socks when you buy new shoes to complete the whole experience.  You need to know exactly how the shoes are going feel with your socks. Very important: ensure you are wearing a polyester blend sock (NOT cotton – as they don’t allow your feet to breathe and pull away the moisture). REMEMBER – “COTTON IS ROTTEN”

3 – “BUT MOM, ALL THE COOL KIDS ARE WEARING THEM”

Just because they’ve won the award for the best shoe for 10 years in a row, doesn’t mean that they are the best shoes for you.  Perhaps you need a stability shoe or a cushioned shoe instead.  That minimalist shoe may look great and feel great, but it may not be ideal for your running goals.  Get the shoes that feel best and are designed for your foot type and training needs.

 4 – INSERT HERE

Take your prescription orthotics when going to get your new shoes.  You won’t know whether you will LOVE your new shoes if you haven’t had them fitted with the orthotics.  The shoe may feel great without but could feel miserably small with the orthotic inserted.

5 –  WHAT ARE YOUR GOALS?

Are you running for health, fitness or sport-specific reasons?  Are you running a 5k, a marathon or ultra-distance race?  Are you running on the road, trail or mixed terrain?  Whatever your goal or terrain, make sure you are getting the right shoe for your purpose and goals.

6 – SIZE DOES MATTER!

Sorry to say but size does matter when purchasing new shoes for running!! Leave yourself a little bit of space at the end of the toes for some wiggle room (for swelling of your feet as you are run farther). You also want a ensure a snug fit at heel and instep. Whenever possible, try to go shopping at the end of the day, after your feet have had a chance to swell.

7 – TRUST YOUR SALES PERSON

Finding someone you can trust with your running shoe fitting/purchase experience is essential.  Make sure that they are runners – or at least understand the science behind your needs.  These people have historically been found at your local running shop but with the increased focus on customer service and consumer awareness over the years, the “big box” stores are making great strides at finding good people and training them on the importance of fitting customers with the right shoe for running (and the difference between models and what it means to you, the consumer).

8 – NOTHING LASTS FOREVER

Your shoes are generally good for anywhere from 500-800km (300-500 miles). However, you have to take into consideration the type of shoe and it’s intended purpose (ie. a racing flat will be good for far fewer miles than a nice cushioned training shoe designed for longer distances). I like to write the purchase date in the tongue of my shoe. It can also be useful to keep a log of how many kilometres/miles you have used them for.

9 – DON’T JUDGE A SHOE BY ITS COVER

We always joke that if we can’t run fast, then at least let’s look the part. This is very true but don’t pass by the ideal shoe for you for the one that just looks pretty.  Find the right shoe for you first, and THEN see if it’s available for you in a colour to match your outfits.  Colour/styling isn’t going to matter when you are a few weeks into your marathon training and you are dealing with injuries because it wasn’t the right shoe for you.

10 – COMMUNICATION IS KEY

When you are purchasing your new shoes, a reputable person with your shoes, they should be able to assess your feet (supinator, pronator), ask you about any previous injuries that could be running or shoe-related, discuss what has worked for you in the past, your future goals etc.  That being said, you should be volunteering all sorts of information as well and answering their questions honestly. Think of this as building a trusting relationship with your new shoe-loving friend (see TRUST YOUR SALESPERSON).

Get Started

Contact Limitless Coaching today and start your journey towards achieving your goals!

Email:  eric@limitlesscoaching.ca
Phone:  416-888-5525

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