i'm back!!!! get on your bike and jam!!!

been a rough summer with whitney and personal shit going on..so sorry for lack of attention little blog... you hold my biggest dreams so plan to work in time and effort into you...

random writing ideas...female body weight concern, how to get faster on your bike...or just get faster..., importance of strength training, mental training, eating smarter..

so i'll go with one of my favorite subjects..how to get faster on your bike...

Snow Summit Bike Park..Summer 2015

10. lose 5 pounds

9. be hydrated and have the right nutrition with you..at least a bottle with electrolytes

8. add strength training to your weekly routine..period!!!   favorite leg exercises - walking lunges, 1-legged squats, jumping squats, box jumps, squat your own weight.. 3-4 sets..8-15 reps

7. ride with people faster than you

6. go to a pump track

5. take a mtn bike road trip...local mountains, next city up, across state, different state..different country!!  get out of your comfort zone and seek new adventures...

4. take appropirate rest days or rest week...  your body needs to recharge from all the stress...more stress isn't always better

5. keep your body working 100% with massage, trigger point, or foam rolling...

4. hill repeats!!! do them..don't whine..

3. eat smart ...eat before your ride to prepare..eat after to recover...

2. work on 1-2 new techniques this month..turn smoother, jump cleaner, shift better

1. make sure your bike is working at 100%...brakes, gears, shifters, bracket, tires..etc

ride hard.

train hard, train smart

chi