Performance Coaching

Cycling with Barb Morris!

Training technique and strength

November is almost here, Phase 1 of the 2021 cycling season has begun!

If you are putting in km now or plan to in the future, a return to your basic technique is mandatory to make sure that each pedal stroke is a stroke that leads you to fitness and not towards injury.

Have you paid attention lately to your body’s alignment; take a look at your saddle wear, your pedal wear, your shoulders and hips. The biomechanics of your pedal stroke, your hand positions, your knees and ankles. Are you performing daily flexibility positions to open up hips, lengthen hamstrings and quads, your spine; range of movement around all joints. And have you started on or are continuing strength exercises, not just for the bike, but for body balance after too much sitting, after doing physical labour or following an accident, and to prepare you for other winter sports.

If any of the 4 above components are lacking or over developed, your risk of INJURY is high. Injuries don’t just happen, they are the result of many poor biomechanical habits over time and although you may think it was one thing that created the injury and that fixing that area will prevent it happening again in the future, that isn’t the case.

Look at all 4 components and create a program to include them all – or get a coach to do it for you! Your cycling coach and/or a strength and conditioning coach.

We are planning to develop good cycling technique right now; suppleness as well as muscle tension to develop strength. Without the above 4 important factors, doing either leg speed or low cadence with load will add to the risk of injury.

Form, flexibility and stability while building up muscle strength will give you a body fit for cycling in the long term.

Contact Coach Barb to begin your Year of Fitness performance coached program.

…makes us stronger

Valued clients and friends; we all have stories of individual adversity, this is one adversity that we share as a community, a world wide community. When it happens to us or to someone we know, we see things in a different way and our view changes. Our brains react to that different view and part of our brain reacts to it. The thinking part of the brain is overridden and it’s easy to let it happen with a crowd mentality either with fear or the opposite. Buying toilet paper as an example! Despite it being irrational we get caught up in it and follow the crowd.

Staying fit and continuing to ‘ride’ it out may also appear to be selfish and to be flaunting the rules, ignoring the boundaries. And I’m not the person to judge that or make anyone wrong for their actions. My objective has always been for health, for the mind + body to behave together and achieve human potential. We rely on so many people to keep us safe, provide essentials and I am very grateful for them. The rest of us can show gratitude with our daily actions and how we behave.

Inspiration shows up every minute of every day in the people that I work with and I will continue to look for a new view and way of doing things with you that will have all of us getting through our shared adversity as healthier human beings. Our strength is in sharing. Thank you!

Coach Barb

Gearing up hills

Gearing up for Hills in 2020
Plan ahead! April 29th for 4 months, through August on Wednesday’s 6pm. Put in the time to become a more efficient climber, a confident descender; @ $110/month for early Birds, to March 30 – $450 for the season. Regular price $500

Link to register.

Don’t ride alone this summer, join the Gearing Up Hills and have company on the ride!
Train weekly on local Vancouver and north shore climbs; coached rides.

Cycling BC – ‘UCI cycling for all’ license required: link below to CCN to purchase.!/memberships/cycling-bc-2020-annual-membership-license

Goodbye February, hello March!

According to the general cycle of an ATP (annual training plan), this phase started in mid January; the development of specific fitness and advanced technical skills. It’s the reason why pro teams hunt down under and the southern latitudes or head to places like Mallorca, Southern Spain and Provence.

In general, those of us who may be aiming for less lofty goals still plan for fitness to show up in the Spring Series, the UBC tri/duathlon and a typical Canadian ‘training camp’ in California or Spain, if you know the right coaches to work with!

Locally, we continue up to the first week of March with cross training; skiing, running, cross biking. Indoor riding is a must through this time of year.

Taking a short amount of time with specific high intensity rides is the way to stay on track and get the precise amount of zone training and continue to adapt systematically. You have a cardio/respiratory system and a skeletal system. That’s 3 different and very specific types of rides to give you the adaptations that will be there for you on the road.

As a coach, I look at your power output; but that’s all relative to how your heart rate responds and how your breathing can keep up. Aerobically, your power output correlates with heart rate. Do you know what happens when your system goes over the edge, the threshold? Find out, Gear Up in March; that’s the focus of this month.

Challenging, small group classes for the best coached ride, the best training ride.

Gear up for 2020!

Shake up your routine and Gear Up in 2020

What if…. you choose to be a better cyclist? What if …… you choose to make it happen, now? Where do you go? Will it happen in a spin class do you think? Or will it happen when you look for an expert, a coach, someone who knows what it takes both physically and mentally.

Choose a commitment to this year; to a coached program, a coached indoor workout series. What technique are you lacking, what position on the bike are you using, what is your pedal stroke efficiency and why would you care.

A few reasons why; to make it to the Haute Route and to finish it; to ride any fondo and enjoy the experience; to conquer alpe d’huez under an hour; to ride the Cypress Hill Climb Challenge without any fear that you won’t make it; to take on a provincial or national championship road race with confidence. Just to know that you know what you’re doing.

We would love to see you on the bike, riding with us indoors or out and have you join the cycling community.

It’s easy – take the first step – and register for a pre-ride testing, a 10 pack (consult included) or a private session with either coach Barb or coach Joanie. See you then!

Wednesday Winter Workout

you know you have to do it, a longer ride on Wednesday complete with specific repetitions that will elevate your power profile in the 1, 3, 5, 8 minute region.

This has to be done with your best technique; if you think that can be done without having someone there to provide you with feedback, without a coach, then you will continue to get the same results as you did last year, the year before …… etc.

What is your obstacle to joining a coached ride? Think about it, your reasons, write them down! What could happen if you do?

Maybe that climb you always find is a problem, the time trial speed/power that eludes you, the pickup after corners, the ability to stay with a group, maintain a speed; I could go on!

Discover the 2020 you, a new decade and a new way of looking at your riding. It’s easy, register for Wednesday’s starting in January!

Starts Wednesday Oct 2!

 Register here;

It’s a very exciting time of the year, thinking of possibilities for your next adventures.  Become a master of your sport!

Watts on Wednesday will focus on your Power Profile;  from 1 minute to 60 minutes, building the engine, taking the process approach to VO2 training.

One of the things that struck me, watching the US rider Chloe Dygert win by over a minute (she trains on a Wattbike) was that her strength is high over the distance, and it made me think that we may be imposing limitations on ourselves by our thinking.  Are we being letting our age for example, define what we can do and how much it’s possible to improve? We will go into this program with the mindset of doing something we haven’t done before.  

Time Trial World Champion Chloe Dygert finishes a WattBike session.

3 months starts Oct. 2, 6:00 – 6:15 pm $350

Training camp or Tour?

Late March to early April, a time when many use the words Training Camp to designate their intention at that time of year. Could it be that it’s an opportunity to Tour, to do daily volume and climbing, in preparation for spring? That could be the Spring Series, the Pacific Populaire, or another Tour such as the Haute, the Trans, the Dolomiti!

Or could it be that you just want to get out of town and trade grey skies for blue sky, same old (Richmond loop, again?) for new roads and car drivers for no cars, or very few cars?

What is your priority? Time, value, experience? There are still many rides I haven’t done, just as many that I have, and I can’t stay away from Girona. What I have enjoyed going back a 3rd time is the knowledge of the area combined with the memories of the people on the rides, knowing that there are still so many more to explore while enjoying riding and sharing those that I have done.

What do you think of this view, this sky?

Join us for an amazing ride in Girona and Banyoles, Spain. 10 days that begin on March 23 through to April 2nd. 10 days of riding, easy recovery day is built in and there is so much for a non riding partner to do as well.

Take it to the top! Check out that sky again.

Compare with other tours and contact to reserve for 5 days in Girona in super nice apartments or hotel, then 5 days at the famous, Rocacorba Cycling hotel. All rides are guided (with a local xpro or local wealth of knowledge), rental bikes of top quality (included, discount with your own bike). We will treat you to the sights and sounds of this historic area, you’ll get so much more than offered elsewhere.

$2950 CAD for 10 nights, single supplement +, meals for first 5 days optional, included for 5 days at Rocacorba Cycling Hotel.

Ride the Rocacorba!

Limited number of spots available, reserve now, $400 deposit to hold your reservation and dream of the rides you’ll be doing in the spring!

Register to reserve a saddle now!

For TNT (Tuesday Night Training)    Register TNT starting October 8th, 10 weeks; 6 – 7:15 pm. For explosive results!

For Watts Up on Wednesday Register   Watts up! begins October 2nd, 12 weeks; 6 – 7:15 pm. For stamina and technique.

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