Be Nimble, Be Quick - 5 Tips to Improve Your Speed

Taken by Dan McCormick

Race season is around the corner...my nutrition is getting a make over, I am increasing the intensity of longer rides, and watching my sleep hours (need to cut back on my beer intake too).  Plain and simple - I love racing and I love training for my races.   I get excited, nervous, pumped, motivated, and overjoyed!!!  Boooyaaaa!!!  I race because it is fun, pushes my limits, and makes me faster!


Racing is not the only way to get faster.  Many of my clients, runners and bikers, are looking to PR their next race.  They want to push their mental and physical limits and see what boundaries they can break.  Below are some insights into revamping YOUR training to be a better and faster rider or runner.




1. Lose your Muffin Top or Keg Belly
trim down and watch your sugar and alcohol intake.  In a week or two you will start to feel a big difference.  Dropping 5 pounds make you faster and your power is not lost in extra weight.  People spend hundreds of dollars getting their bike lighter when they can lose that weight in their waistline.


2. Strength Train
this is my favorite topic because it is simple and yet so many people think since they use their legs they don't have to train their legs.  That is exactly why you do have to train your legs.  Runners and bikers want to stay light and lean so using your own body weight is perfect.  think simple - pushups, pullups, lunges, squats.  Add core exercises such as plank, twists, and crunches.  Finally, round up your routine by challenging your balance - strengthen your ankles, hips, and shoulders.  If you are starting your race season or that half marathon is around the corner, wait for a break in your training schedule to add these exercises.  


3. Gear up!
Take a look at what you are riding or running in.  If you haven't replaced your running shoes in 6 months or your bike has seen better days, consider investing in new gear.  As an endurance athlete,  you spend hours and hours training and your bike/shoes should be able to handle this wear; keep your gear working at its best so you can keep moving at your best.  Take care of your gear - keep it clean and dry.  New tires can help your turns, better socks can make your feet feel comfy for hours, look into new nifty breaks...don't settle with what you got with your initial purchase.


4. Nutrition is Key

Taken by Dan McCormick

Be ready for your ride/run hours before you need to.  Consider your intensity, duration, and the natural elements (heat, humidity, dry, cold) and adjust your calories and nutrients accordingly. Hydrate not just hours before your race/run/ride, but start days before.  Practice with what you put in your body and see how you feel; maybe you have trouble carrying the bottle or gu.    I learned during my long (4+ hour) rides, that electrolyte pills were more effective than Nuuns, although I love the way Nuuns taste and feel in my body.  It just wasn't cutting it for my needs.

5.  Challenge Yourself
Ride with better riders.  Ride in new places.  Sign up for a race for the fun of it.  Taking mountain bike road trips with friends is one of the funnest ways to get your groove on and test your speed and bike skills.  Riding with faster people makes you pace yourself harder and see how fast your legs can go.  My new challenge is the Strava App that lets me compare segments of my favorite rides with other riders.    It is a simple tool; just hit start and it does the rest.   The addiction factor is high on this tool so be forewarned.


Jack be nimble, jack be quick, jack jumped on his mountain bike.


Train hard, train smart
Chi