Wednesday, January 2, 2019

Video: APJunior Development Cycling Team - a start line for youth bike racing




From All Things Bike:

https://www.facebook.com/allthingsbike/videos/321069338708841

We kicked off our fourth season with a great talk with Bill Shattuck, Bart Lipinski, Lizzy Gunsalus and Mark Gunsalus of the AP Junior Development Cycling Team, a Massachusetts program that over the years has introduced boys and girls to cyclocross, mountain and road racing and helped them reach and exceed their potential as cyclists and people. 

Bill, Bart and Mark are cornerstone figures of the New England cycling community and Lizzy is the Future of New England Cycling and evidence of the program's success. Bill describes the history, routines and long term goals; 

Bart describes the riders, the parents and the rewards; Lizzy describes the training, the racing and how cycling has helped her mature; and Mark describes the mentoring, the support and the team camaraderie. A great insight into a long established and newly re-vitalized program (renamed in memory of New England Cycling friend and benefactor, Alec Petro) that helps youth get outdoors, compete, make friends and have fun. William Shattuck Bart Lipinski Mark E Gunsalus AP Junior Development Cycling Team PBM Coaching Peaks Coaching Group New England Bicycle Racing Association New England High School Cycling AssociationFit Werx A-D Bikes Frame and Wheel #usacycling #lizzygunsalus

Thursday, December 20, 2018

Eat up, it’s the Holidays…Strategies to Maintain Your Weight Year Round

By James Schaefer - Peaks Coaching Group

Happy Holidays!  To me it appears that retailers have now completely overlooked Thanksgiving as a holiday.  As soon as we hit September the Halloween accessories hit the market, then November 1st its all about Christmas.  For me, Thanksgiving is the holiday I most look forward to.  You don’t have the pressure to be in “the Christmas spirit”, you don’t have to find that perfect gift and go from house to house to house doing it all over again.  No, I am not Mr. Grinch; I just like Thanksgiving and yes, the food.  And food is my motivation to write today.

My email inbox is full of blog posts with advice of how to cope with the temptations of this holiday season.  Practice moderation, add this healthy substitute, and all sorts of “don’t do this.”  It’s the holidays!!! Eat up and enjoy.  My motto for this time of year has always been: It’s not what you eat between Thanksgiving and Christmas, it’s what you eat between Christmas and Thanksgiving that matters.  Tim Ferriss, in his book The 4-Hour Body, endorses this in a somewhat different way.  His premise is that eating healthy and consistently 90% - 95% of the time allows you to splurge once in a while. In the book, this is one 24-hour period each week. If you allow yourself to do this on a somewhat regular basis you will tend to maintain healthy eating habits.

As for my own journey with healthy eating habits (not just eating healthy – there is a difference) it took several failures at maintaining what I believe is an acceptable weight for me.  Let’s take a quick look back to how I got where I am today.  My goal race was the Bermuda GP (October version) and I wanted to get my weight under 60kg.  So, I did what worked for me in the past, eat less!  This time however, there were tools out there to help. My brother suggested Fitday.com, which was a great resource and helped me achieve my goal.  But eating less was all about abstinence, not moderation.  That meant for me no sweets, pizza or even allowing for a beer every now and then. I was totally committed to the goal, and I suffered, it was just part of training.  The race was amazing and I was able to celebrate my success by standing on the podium under the “Flagpole” on Front Street.  All my self-discipline backfired when I returned.  One of the promises I made with an athlete I was coaching at the time was to go out and get a pizza and a beer to celebrate the end of the season.  We did, but I didn’t stop “celebrating” until I had gained most of the 10kg I had lost leading up to the race.  It took me two years and more suffering to settle into a healthy eating habit that allowed for enjoying the foods I crave and maintain a reasonable weight range.

So how did I create the conditions in my life to go from extreme calorie counting to understanding how to monitor and maintain a weight range with health eating habits? First, I have a target weight for each phase of my training season with a maximum “allowable” weight for any time of the year.  In the beginning, I weighed myself each day on a scale that displays weight and body fat, among other metrics.  I did this for the better part of two years and found patterns that were reflected in my weight and body fat with what I had eaten in the past 24 hours.  I used mindfulness and meditation (Headspace.com – mindful eating and cravings packs) to help notice the habits I have created around food.  I switched to fitday.com to track my calories and nutrients.  I entered EVERYTHING I ate, even the tastes from the pot and cutting board. I entered the food as I consumed it, not at the end of the day. Fitday links directly to my Training Peaks account so every time I signed on, I was reminded of the progress I was making. 

Fast forward 4 years, I am currently on a “maintenance” program.  I continue to meditate in an effort to create the conditions for mindfulness in all aspects of my life.  During the transitions between training macro-cycles I rest my habitual eating habits to reflect the changes in my activity levels associated with each phase of my training plan. I will again weigh myself on a daily basis in an effort to reestablish the eating patterns that lead to my desired weight.  I have found that moderation and portion control are the key to maintaining a consistent weight year-round. So, enjoy the foods you like, have pizza and beer or whatever your indulgent food preferences are, but consume them in a way that doesn’t cause you to regularly overdo it.  But most importantly, enjoy the holiday and eat up, as January and the race season will be here before you know it!


James is an Elite/Master Coach with Peaks Coaching Group and a Level 1 (Elite) USAC certified coach and has been coaching and mentoring for over 30 years.  He coaches and mentors athletes of all ages and abilities. James’ coaching focuses on cycling, running and triathlons.  He is also an accomplished ice hockey coach.  James is a former full-time racer. He raced nationally and internationally for 10 years until retiring to raise a family.  

His athletes have stood on the podium in prestigious events including the Haute Route (Alps, Pyrenees, and Dolomites), Tour of Friendship (Thailand), Killington Stage Race and numerous national championships.  His athletes have also achieved life changing goals such as completing the Bike-4-Chai Grand Fondo and creating and maintaining healthy habits.

Pre And Post Ride Stretching


At Peaks Coaching Group we get asked all the time:

What’s the best stretches/exercises for me to do prior and post-ride?

Coach Rick Shultz discussed this with his daughter and we came up with a set of stretches that will help warm up the psoas (hip flexors), hamstrings, glutes, lower back, calves and quads. 

But remember, when your muscles are cold, don’t over-do the stretching. Sometimes it’s better to do an active warm up like walking or jogging around the block first.

Here is a series of stretches that every cyclist should do before and after each ride.

BRIDGES

START

FINISH


SINGLE LEG PULL TO CHEST

OPTION 1 – LIGHT STRETCH

OPTION 2 – DEEP STRETCH


PIRIFORMIS STRETCH

#1
 #2



ADDUCTOR STRETCH 

OPTION 1 (PUSH)
 OPTION 2 (PUSH)

HAMSTRING STRETCH

START
 FINISH


LOWER BACK STRETCH

START
 FINISH

LOWER BACK STRETCH

START
 FINISH



LOWER BACK & LATISSIMUS DORSI STRETCH

DEEP STRETCH



QUADRICEPS & HIP FLEXOR AND OBLIQUE STRETCH

ROTATE PELVIS UNDER

OPTION: ADD SIDE STRETCH



QUADRICEPS & TENSOR FASCIAE LATAE (TFL) STRETCH

QUADS
 HIP FLEXOR


GASTOCNEMIUS/SOLEUS STRETCH

#1
 #2


Richard Schultz, MBA, DBA
USAC Level 2 Coach 
Certified Power Based Training 
Certified Skills Instructor 
Beginner Racer Program (BRP) Instructor/Coach/Mentor 
Certified Bike Fitter – IBFI Level 3 & other multi-sport disciplines
Certified Personal Trainer

Amy Schultz, PT, DPT, CSCS
BFC Bike Fit Level 1
USA Cycling Women’s BRP Mentor