chrisswan.com
October, 2014 | Chris Swan
http://www.chrisswan.com/2014/10
Events, Classes & Rides. Monthly Archives: October 2014. October 9, 2014. After you have finished these routine that is fairly standard for these sorts of events. The shorter the event, the longer the warm up. In general, if your race is going to be 90min or less, you will want a 45-60min warm up to be ready to race. You will want to do this on a trainer with a different wheel if possible(Save that tire tread for the course! 10min at endurance/zone 2. Cadence at 90-100rpm. 2min30sec rest after each.
chrisswan.com
Coaching | Chris Swan
http://www.chrisswan.com/coaching
Events, Classes & Rides. Services and Coaching Programs. Training is updated every other week, to keep more current with your immediate demands. This level also allows for unlimited email contact, plus a weekly phone call and power or daily HR analysis. 250$ a month. All coaching plans require 30 day notice of cancellation – I constantly work ahead in building plans! One on one on the bike skills work. Cycling Efficiency – skills, and training to improve your pedaling efficacy. Contact me to get started!
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Base miles – be sure your base is SOLID before adding in the intensity! | Chris Swan
http://www.chrisswan.com/base-miles-be-sure-your-base-is-solid-before-adding-in-the-intensity
Events, Classes & Rides. Base miles – be sure your base is SOLID before adding in the intensity! February 5, 2015. Secondly, you want to be sure you have maximized gains at a lower intensity before moving into higher intensity training whenever possible. If you can make good progress with lower intensity training, you are gaining lots of ground while avoiding unnecessary fatigue and training stress which could catch up to you later in the season leading to over training, early peaking or even injury.
chrisswan.com
October, 2012 | Chris Swan
http://www.chrisswan.com/2012/10
Events, Classes & Rides. Monthly Archives: October 2012. October training, what do I do now that the warmth is leaving? October 9, 2012. Its October, the road season is fully wrapped up(been wrapped up for a while here in Oregon, other places in the country such as Cali, its been holding on as tightly as it could through most of September though). The rain is supposed to start falling here in Portland this weekend, the cyclocross racers are in full swing. Whatever route you go, the one key thing to do is...
chrisswan.com
Principles to lift by! | Chris Swan
http://www.chrisswan.com/principles-to-lift-by-2
Events, Classes & Rides. Principles to lift by! December 8, 2014. Here are some key guidelines to keep in mind as you look at what you want to include in a weight program. I think these are the key fundamentals in seeing just why strength fits into the season of an endurance athlete, and helps maintain your focus on the correct ideas when training. In my next post, I will cover some basic lifts to include that fit these criteria, but I wanted to start with the framework of what goes into a good plan for ...
chrisswan.com
Massage Therapy | Chris Swan
http://www.chrisswan.com/massage-therapy
Events, Classes & Rides. Massage therapy is a great tool for athletes looking to recover from training, injuries and for anyone that is generally achy and tired from their stressful lives. Massage is great for anyone looking to help reduce stress, aches and pains, recover faster from training or injuries. 60min – 75$. Package deals(upfront payment required). 3 sessions – 210$. 6 sessions – 400$. I can bill insurance for some individuals if your insurance allows(Either auto accident or health insurance).
chrisswan.com
May, 2015 | Chris Swan
http://www.chrisswan.com/2015/05
Events, Classes & Rides. Monthly Archives: May 2015. Its all in your head. May 19, 2015. Here are a few characteristics I find in riders who do well in the sport and find themselves continuously improving. This isn’t aimed at thought patterns in a race, but more of a philosophy of training outlooks to keep in perspective throughout your training. Its a sport built in years – be patient. Wanting it and believing in yourself. Wants the win. Who believes. Winning may not always be winning. Training more won...
pioneercoaching.net
About — Pioneer Coaching
http://pioneercoaching.net/new-page-1
COACHING APPROACH and BIOGRAPHY. I raced MTB for half a dozen years, competing as an Expert. It was fun, but a recent trip to France and seeing the Tour de France (1995) first hand had me rethinking what else there was to do on a bike. I quickly bought a steel frame Eddy Merckx and started racing the road. After a few years of this, I felt I had to move on. To help her succeed, I referenced back to my own training years ago, and started to study, take classes, and earn certifications for coaching. I ...
pioneercoaching.net
Results — Pioneer Coaching
http://pioneercoaching.net/results
Monument CX Winter Series - Hoffman Cortes - - Cat SS / B. Santa Barbara County RR - Terry Traughber - Cat 3. Dash for Cash Crit - Terry Traughber - Cat 3. The Bump #1 - Simon Hill - Cat 35 3/4. Pine Flat RR - Hoffman Cortes - Cat 35 4/5. Pine Flat RR - Tym Lang - P/1/2. Chico Stage Race - Tym Lang - Cat 2. Madera Stage Race Crit - Terry Traughber - Cat 3. Madera Stage Race TT - Terry Traughber - Cat 3. Madera Stage Race RR - Hoffman Cortes - Cat 4. Madera Stage Race - Hoffman Cortes - Cat 4.
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