Thursday, December 15, 2016

Mountain Bike Training Workshop - January 13, 2017

Mountain Bike Training Workshop - 
Train hard to ride fast

Date: Friday, January 13, 2017 from 6-8 pm

Locaton: somewhere in north county, San Diego.

Cost per person: $25

SIGN UP HERE

you love to ride and you spend lots of time and money on your bike.  But how do you train yourself?  Mountain biking is a demanding sport including endurance, power, balance, agility, skills.  Not to mention the proper nutrition and hydration to sustain a 2, 4, 8 hour bike ride!  And there's more.. strength training, staying limber, injury prevention..

Includes:
1. Elements of a fitness as it relates to mountain biking.
2. Importance of a training program.
3. Why you should include recovery and rest into your training.
4. Strength training makes your faster
5. Take care of your body - stretching, yoga, body work.
6. What to eat before you ride, after you ride, and nutrition for your rides to keep you going strong
7  Healthy snacks and one beer ticket.

Sign up here .  Be sure to tell your buddies! 
Once you sign up, i will be in touch with more details.  Happy holidays! 

Train hard, train smart

chi

Thursday, June 2, 2016

The coveted rest week - rest to get faster and stronger

Ahhhh..i made it - time to rest.  For the whole week, i don't have to think about miles, minutes, pace, or anything related to training.  This week is about recouping, recharging, and like my acupuncturist says, restore my chi :)

Taking a much need rest after the Catalina Gran Fondo.

Intense training and racing takes its toll.
  • The physical & mental energy required for race day performance and focused intensity.  
  • Physical energy for those hard training days that you push yourself past your limits.  
  • Time and energy to plan your rides and training off your bike.  And then the energy to take care of life's necessities like cleaning, cooking, kids, or life's emergencies after a hard ride. 
  • Physical & mental energy to start a ride or workout when your body feels exhausted from yesterday's activities.  
  • And the emotional energy.  Maybe it's because i'm a girl and i can be more sensitive then my male counterparts, but i know that when I've been putting my body under continuous stress, i am not able to handle emotional situations as gracefully.  
Honestly i would make myself push through all this stuff and keep going.  The real reason why I started to incorporate rest week was due to the fact that I would get sick...all the time. Mostly upper respiratory infections - in two years i got pneumonia twice!!  After the second bout of pneumonia, I threw the towel in to figure out what was going on.

As a coach, i should know better than to not give my body rest.  But as an athlete, it is hard to stop training.  i had to come to terms with the science and give myself the needed rest WEEK.  It's been about a year and a half since i started to incorporate the coveted rest week and i've been sick only once in that time. 

How it works - train, intense hard for 5-7 weeks (varies from athlete to the next) and then take a WHOLE week to do whatever the heck I want.  here are a few do's and don'ts for your rest week:

  • DON'T put too many rules.  do whatever you want without any judgement.
  • DO schedule a massage or acupuncture or some type of bodywork to help with muscle and tissue rejuvenation.  I try to do more yoga during my rest weeks.
  • DO try to get fresh air and get a little sweat. Do something you don't normally have time for.
  • DO try to do more with the ones you love - Sit and watch movies with my children.
  • DON'T worry that your friends are riding or the such.
Then when it's time to get back on the bike and start training, you will be able to give more then you did before your rest week.  It's in the science - train hard (overload principle) and then recovery to rejuvenate and repair.   I've also noticed that I'm don't get burn out like i have in the past.

Tomorrow?  Time to go to Big Bear for some racing..yea!!!  Rest week is about to end and i'm like a race horse hungry to ride fast.

Train hard, rest even harder
chi

here are few articles reinforcing how your performance improves when you incorporate a rest week. 








Saturday, April 30, 2016

No time to waste...Last day to confirm your Whitney Permit

If you were one of the lucky winner to get a permit for Whitney, today is the last to pay and confirm your application.

Go to Recreation.gov and log in.  Go to your 'Applications' and pay for your permit.  $15 per person.  Otherwise you forfeit your permit.  ouch!

While you are in there...if you plan to camp at The Portal, be sure to reserve your camp site.  They go fast.

Now the fun begins!!
chi

Monday, April 11, 2016

Whitney 2016 - Training starts soon (10 spots open)

It's that time again and a Whitney permit has been confirmed.

Training will start end of April with 6 training hikes.  The one day summit date is Thursday, September 8th  with 10 spots available.

Here are the details
MT. WHITNEY TRAINING - PERMIT CONFIRMED

Date: September 8, 2016
Number of spots: 10
Cost per person: $450
Includes; 3 months of training for the event and guide for the Whitney hike. plus..
  • 2-night camping at the portal, overnight stay at Dow Villas, and enjoy a warm meal after the summit.
  • One day summit permit!
  • Lots of good memories, new friends, and a sense of true accomplishment
$100 deposit to hold your spot.  The balance is due by May 30th.
    If you are interested in training but not wanting to do the Whitney summit, please email at mtnbikechi@gmail.com and you will added to the training hike invite list.

    It's going to be a great summer with fun surprises!!!
    chi


    My first summit to Whitney back in 1998

    Sunday, March 6, 2016

    Get your Whitney permit!!! time is ticking

    If you are looking to get a permit to hike Whitney, you have about a week left to submit your online application for the lottery.

    Who: you and up to 14 of your favorite friends.
    What: 1-day or multiple day permit must apply.
    When: submit your application by March 15, 2016...11:59 pm Eastern Time!!!  You need a permit if you plan to climb Mt. Whitney in the summer and fall.
    Where: go to www.recreation.gov and search Mt. Whitney...make sure you select the permit and not the camp site.
    Cost: $6 per application.

    You will know if you get a permit or not on March 24th.

    Once you get your permit...next step is reserve your campsite and lodging for after the hike (do this immediately).

    no time like the present :)
    Chi