So you are working from home and already getting the "shelter in place" restlessness?
As Athletes with jobs, families, and busy lives, there is often a mountain of tasks between you and your workout. And although working from home may present the illusion that productivity will reign and time will be copious, that is often not the case. With over 15-years experience working from home we are dedicating this weeks podcast to tips and tricks that will help you avoid the many distractions and pitfalls that come with a home-office work scenario. The episode is not focused on getting you more fit through a single workout, instead it is centered on helping you conquer your work day with the energy (and time) to continue to pursue your training. And that will make a mountain of difference in your fitness whenever the Shelter In Place/Corona Virus Pandemic relents and our normal routines resume. Listen To The Full Episode: bit.ly/WorkFromHomeHacks4Athletes **************************************************************************************************************** Check out these great deals that are exclusive for Big Wheel Coaching Athletes/Podcast listeners! GQ-6 makes some of the best hydration mixes in the business and we think you will love it too! Use the promo code 40offGQ62019 at https://www.gq-6.com/ for a great deal on good stuff! Backmate recovery tools are made to help you get more out of your training by maximizing your post-ride recovery! Use promo code BIGWHEELCOACHING20 at https://mybackmate.com/collections/all for a great deal on excellent recovery products! SNAAK Bar is handmade nutrition crafted by a Registered Dietician and passionate cyclist to ensure you have the best nutrition possible for your activities. BWC Athletes and podcast listeners get a discount when they use promo code BWC20 at https://www.snaakbar.com/shop Xpedo pedals are some of the lightest, stiffest, and highest quality in the industry. Known for their unique styling and attention to detail, these pedals should be on all your bikes! BWC Athletes and podcast listeners get a discount when they use promo code 2M7Y5FVG at https://xpedo.com/product-category/pedals/ Finally, if you are in need of purpose-built and highly functional cycling gear check out the BWC collection of Pedal Industries gear including the incredible Race Day Bag! https://pedalindustries.com/collections/big-wheel-coaching We hope you enjoy this episode of the BWC podcast and it helps you make 2020 your best cycling season yet! #TrainYourPotential Until Next Time, Be Safe, Train Hard, & Have Fun! -Brian and Joy McCulloch Big Wheel Coaching, Inc. Complying with the recent "shelter in place" order for the state of California, and elsewhere, means citizens should avoid public gatherings.
One of the many businesses affected in this shutdown has been workout gyms, a place where many cyclists have been making strength gains that are translating to more power output on the bike. So what can Athletes do at home to maintain the strength they have built? And is it possible to make additional gains while complying with the "shelter in place' order"? To answer both of those questions we contacted Shawn Wayland of Simple Fitness By Shawn, a former professional cyclist turned body-builder who is leading the way to help cyclists integrate year-round strength gains that enhance cycling performance. This weeks podcast is all about home gym routines and exercises that will help you get stronger on and off your bike during these times of crisis! Listen To The Full Episode: https://bit.ly/HomeStrengthTrainingRoutineEP43 **************************************************************************************************************** Workout Routine Notes From Shawn: "I recommend Athletes pick a squat and single leg push maneuver (like a lunge or split squat), a calf variation, some sort of pulling (RDLs), as well as a glute bridge variation, then scale it to their level of ability with the equipment they have available at home." Squat/Single Leg Push Maneuver Exercises: Squat, split squats, goblet squat, Zercher squat (if no barbell holding something like a big box), banded squats, reverse lunges, Single leg Bulgarian split squat, single leg pistol squat, single leg step-up, squats on a bosu ball, dumbbell loaded lunges, contralateral dumbbell loaded lunges, front leg on bosu ball lunges, step ups, farmers walks, suitcase carries, banded lateral shuffle (glutes) Romanian Dead-Lifts (RDL's): Dumbbell RDLs, single leg RDL's, single dumbbell RDL, sumo dumbbell deadlift, single leg contralateral loading RDLs Calf-Variation: calf raises, single leg calf raises Glute Bride/Variation/Core: Glute bridge, glute bridge with band, kettlebell swings, planks, ab roll outs, superman's, single arm rows, bird dogs ****************************************************************************************************************** Check out these great deals that are exclusive for Big Wheel Coaching Athletes/Podcast listeners! GQ-6 makes some of the best hydration mixes in the business and we think you will love it too! Use the promo code 40offGQ62019 at https://www.gq-6.com/ for a great deal on good stuff! Backmate recovery tools are made to help you get more out of your training by maximizing your post-ride recovery! Use promo code BIGWHEELCOACHING20 at https://mybackmate.com/collections/all for a great deal on excellent recovery products! SNAAK Bar is handmade nutrition crafted by a Registered Dietician and passionate cyclist to ensure you have the best nutrition possible for your activities. BWC Athletes and podcast listeners get a discount when they use promo code BWC20 at https://www.snaakbar.com/shop Xpedo pedals are some of the lightest, stiffest, and highest quality in the industry. Known for their unique styling and attention to detail, these pedals should be on all your bikes! BWC Athletes and podcast listeners get a discount when they use promo code 2M7Y5FVG at https://xpedo.com/product-category/pedals/ Finally, if you are in need of purpose-built and highly functional cycling gear check out the BWC collection of Pedal Industries gear including the incredible Race Day Bag! https://pedalindustries.com/collections/big-wheel-coaching We hope you enjoy this episode of the BWC podcast and it helps you make 2020 your best cycling season yet! #TrainYourPotential Until Next Time, Be Safe, Train Hard, & Have Fun! -Brian and Joy McCulloch Big Wheel Coaching, Inc. "Sometimes healing the body is the easy part, and the lasting impact of an injury is a loss in confidence." -Jim Rutberg, Author/Coach
If you ride and train long enough you are bound to experience setback and injury, it's part of being an Athlete and pushing your limits. But recovering from a serious injury takes time, patience, and, as Jordan Cheyne of Elevate-Webiplex Pro Cycling recommends, "celebrating small victories." Having recently experienced a crash that sent him to the hospital on three separate occasions, Coach and Pro Cyclist Jordan Cheyne knows a thing or two about bouncing back from injury. In this weeks podcast Jordan and Coach Brian share some important insight that can help every Athlete rebound from injury and get back to their very best. Listen To The Full Episode: http://bit.ly/ReboundingFromInjuryEP42 **************************************************************************************************************** Check out these great deals that are exclusive for Big Wheel Coaching Athletes/Podcast listeners! GQ-6 makes some of the best hydration mixes in the business and we think you will love it too! Use the promo code 40offGQ62019 at https://www.gq-6.com/ for a great deal on good stuff! Backmate recovery tools are made to help you get more out of your training by maximizing your post-ride recovery! Use promo code BIGWHEELCOACHING20 at https://mybackmate.com/collections/all for a great deal on excellent recovery products! SNAAK Bar is handmade nutrition crafted by a Registered Dietician and passionate cyclist to ensure you have the best nutrition possible for your activities. BWC Athletes and podcast listeners get a discount when they use promo code BWC20 at https://www.snaakbar.com/shop Xpedo pedals are some of the lightest, stiffest, and highest quality in the industry. Known for their unique styling and attention to detail, these pedals should be on all your bikes! BWC Athletes and podcast listeners get a discount when they use promo code 2M7Y5FVG at https://xpedo.com/product-category/pedals/ Finally, if you are in need of purpose-built and highly functional cycling gear check out the BWC collection of Pedal Industries gear including the incredible Race Day Bag! https://pedalindustries.com/collections/big-wheel-coaching We hope you enjoy this episode of the BWC podcast and it helps you make 2020 your best cycling season yet! #TrainYourPotential Until Next Time, Be Safe, Train Hard, & Have Fun! -Brian and Joy McCulloch Big Wheel Coaching, Inc. Daylight Savings Time is a nuisance for most folks, but for cyclists everywhere it usually brings evening group training sessions that are fast and fun workouts that help us get through our busy work weeks.
That makes this time year feel more like a holiday, especially if you are one of the many riders that is relegated to indoor trainer time throughout the winter because of the short days and foul weather. Despite the thrill and enjoyment of group riding, these workouts lack purpose or a goal, and thus do not necessarily move an Athlete toward cycling goals. That is why we suggest you always "group ride with a purpose"! In this weeks podcast we talk group riding and how you can use these workouts to gain more than random fitness. We call out specific tactics that will help you get both a targeted fitness benefit but also hone your pack riding skills while out on your local group ride. We also discuss the pitfalls that come with regular group riding and suggest how you can avoid them so you can continually build your fitness and pack riding skills throughout the season! Listen To The Full Episode: http://bit.ly/GroupRidingWithPurposeEP41 **************************************************************************************************************** Check out these great deals that are exclusive for Big Wheel Coaching Athletes/Podcast listeners! GQ-6 makes some of the best hydration mixes in the business and we think you will love it too! Use the promo code 40offGQ62019 at https://www.gq-6.com/ for a great deal on good stuff! Backmate recovery tools are made to help you get more out of your training by maximizing your post-ride recovery! Use promo code BIGWHEELCOACHING20 at https://mybackmate.com/collections/all for a great deal on excellent recovery products! SNAAK Bar is handmade nutrition crafted by a Registered Dietician and passionate cyclist to ensure you have the best nutrition possible for your activities. BWC Athletes and podcast listeners get a discount when they use promo code BWC20 at https://www.snaakbar.com/shop Xpedo pedals are some of the lightest, stiffest, and highest quality in the industry. Known for their unique styling and attention to detail, these pedals should be on all your bikes! BWC Athletes and podcast listeners get a discount when they use promo code 2M7Y5FVG at https://xpedo.com/product-category/pedals/ Finally, if you are in need of purpose-built and highly functional cycling gear check out the BWC collection of Pedal Industries gear including the incredible Race Day Bag! https://pedalindustries.com/collections/big-wheel-coaching We hope you enjoy this episode of the BWC podcast and it helps you make 2020 your best cycling season yet! #TrainYourPotential Until Next Time, Be Safe, Train Hard, & Have Fun! -Brian and Joy McCulloch Big Wheel Coaching, Inc. |
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September 2020
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