Where will Next Season Take You? Ready to Change your Routine? Get Healthy and Take Control of Your Goals
The First Step to Balancing Health and Performance
Refine your skills at any ability From First Time Cyclist to Elite
Simple Answers to Tough Questions
The Best Bike Fit and The Best FaCT Testing Through Crossfit Orangeville
Sunday, August 30, 2009
Saturday, August 29, 2009
Thursday, August 27, 2009
Had a great pre-ride at Kelso today, Very happy with how the group of SNPD athletes are riding in preparations for Ontario Provincials.
Most notable today I think was one of our young Juniors, Lucas Gracey, who got in a lap with myself (Peter) and Trek team mates Eric Batty, who is prepping for a European World Cup tour, and Cam Jette, who is fresh off Canada Summer Games and also looking to Europe in September.
Lucas didn't even flinch when he saw that he would be in for a hard lap, something that may not seem like a big deal, but many times we see people automatically discount themselves in a situation ... its too hard, they are too fast, I can't, I won't, I shouldn't
But do you know what? He did fine and learned a ton keeping the train together and following Eric and Cam.
How much of our disappointments or missed opportunities come from NOT gritting our teeth and taking a chance ? From not wanting to be the weakest, or a beginner ?
In the coming weeks if you hear that voice in your head say "no" or "can't" try asking "why not?" and "who says?" then give your best whether you are racing, training or learning something new.
Steve and Peter www.SteveNeal.ca Share on Facebook
Ps. Learning more about Riding at our Fall Colors Camp may just count as one of these new Experiences !!!
Here's the registration link CLICK ... Remember LIMITED SPOTS so WE can work on YOUR limiters.
Wednesday, August 26, 2009
Tuesday, August 25, 2009
5 pushups + 5 air squats + 5 burpees every 8 minutes ... After completion of the above ride at tempo pace until next 8 minutes ... Repeat bodyweight exercises
Continue this for 1 hour
Peter's Wo of the week
- before your key workout or race this week try warming up for 20-30min VERY EASY focusing on spinning 1 gear easier then preferred (so should shift easier as you get warmed up to get a higher cadence)
- in the 10-15min before your start do 4-5 x 30-45 sec efforts ... I like to start bit shorter and get in a full 45sec as the last one
- build the intensity and focus on getting yourself 'activated' and ready to do work off the start.
- Stand for the first and last 5-10sec but focus on higher cadence (~100RPM) for the on periods.
- between each effort 3-5 min of recovery effort / higher cadence
Steve and Peter
Ps. Check out new Crossfit Class Schedule at www.crossfitorangeville.com AND join Steve's New Facebook group !
Pss. Have you got your spot for our 3 day Adult MTB skill Retreat in October ??? Enjoy the colors and get started on a successful 2010 ... www.steveneal.ca SPACE IS LIMITED AND GOING FAST
Monday, August 24, 2009
Amanda Sin worked through 2009, overcoming a early season injury and untimely flats with big results at Nationals, early season world cups and several Us Cups.
Mical Dyck has raced a ton this year with solid results in the Canada Cups, bc-bike race, world cups and Transrockies. She made the World's team but has done it on her own terms ... great Job
Mike Duncan has been racing xterra's this season and despite a laborous job with long, physical hours has put together several top results to be chosen for Xterra worlds in October.
Despite ups and downs this season all 3 athletes stuck to their plan, stayed focused, positive and enjoyed life ... Thanks for providing the rest of us with motivation to achieve our goals
recover well and race hard this fall !
Steve and Peter
Friday, August 21, 2009
Wednesday, August 19, 2009
Monday, August 17, 2009
Willing to dedicate 3 days this fall to learning how to train Smarter, Race Faster, and Live Healthier?
Then join Steve Neal Performance Development this October 9, 10 and 11th at Hardwood Ski and Bike for a 3 day retreat dedicated to improving the skills of adult mountain bikers with novice to advanced skill sets. Each day includes assessment and correction, Crossfit Strength workouts, seminars and plenty of riding. The Weekend includes Fact Testing, personal program development and workout file analysis valued at over $100 each. Your registration also includes deluxe resort lodging, a small instructor to Client Ratio and organic lunches and snacks.
Questions? Please feel free to email us at Rachael@steveneal.ca or call 519-938-0952
Wish to be removed from this list ?? please respond with just the word 'unsubscribe' in the subject line
Friday, August 14, 2009
$1000 for 100grams ??? Will you see return on that ?
Where else could that money go ?? Could the 'Engine' (you!) be a better outlet for those funds ?
Here are a few cheaper alternatives with higher returns
- Ear plugs and an Eye shade (and/or solid curtains) ... having a dark room has given Peter at least 30min more sleep = $5-100
- Replace that old Mattress (over 5 years for sure) = $500-2000
- Get a monthly 'maintenance' massage or trusted therapy = $40-100
- Pay a local youth to cut the lawn/clear snow, even every other time, = $20-50
- Buy the 'Dirty Dozen' foods organic (ie. tomatoes, apples, coffee, red meat, dairy) = ~$100/mnth
- Take a camp or lesson to improve descending / technical skills = $50-600
- Start using a recovery Drink for key workouts, especially when time pressed = $20-80 / mnth
Give it some thought ... where does your Recovery, Performance and Health take a back seat ? Take the steps to maximize your ability !
Have a great Restful and Performance Oriented Weekend!
Steve and Peter
PS. Another Great way to Improve YOUR performance is a SN performance bike fit
PSS. Get our Blog as an Email so you do not miss any updates ! CLICK HERE
Thursday, August 13, 2009
Wednesday, August 12, 2009
Steve it's funny you strayed from the question a bit. I certainly see the importance of warming up but cooling down has never seemed as important. What's the benefit and the theory behind it?
Well Braden I spent about ten minutes replying to your question only to make a mistake in posting! Bah!
I knew that Peter and Rach would have the nutrition stuff all covered and this is something I feel is important especially in this type of racing.
Easy spinning after helps recycle lactate back into sugar to be stored in the liver. The more glycogen we can store in our liver the better the performance in endurance sport especially longer events and repeated efforts like in this type of race.
If you could measure the lactate for yourself after a hard 1 hour effort you would actually see it rise after crossing the finish line if you were able to push hard the entire lap and were topped up on fuel to begin with.
Heart rate and breathing rate come down fairly quickly to resting after stopping exercise but the lactate won't. So it is best as I said above to try and help the body increase liver glycogen storage by helping to recycle the lactate in this way.
The easy warmup later will also help to stabilze the body and get your aerobic system ready for another effort as well as your coordination.
Let me know if this was useful information for your question.
Sent from my PHONE
- If you have trouble getting calories in 'Ensure' meal replacements can help keep you topped up
Tuesday, August 11, 2009
Monday, August 10, 2009
- Febrey - 7th Mas Sprt
- Cooney - 3rd Mas Ex
- Duncan - 2nd master sp
Friday, August 7, 2009
This camp gives campers an opportunity to ride on some of Ontario's most popular and highly technical trails:
This program includes:
* Riding at Cold Creek Conservation Area
* Riding at Albion Hills Conservation Area
* Riding at Centennial Park
* Overnights at Cold Creek
* High/Low Ropes and Rock Climbing
* Instruction and tips on how to improve riding ability from a professional mountain bike racer and Coach
* Participation in 2 non-competitive races
* All meals provided
Bikes and Helmets provided.
August 17, 18, 19
Cost: $175 per participant.
For more information or to register call the Parks, Recreation
and Culture Department at 905-833-5321.
Tuesday, August 4, 2009