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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. "Any fool can go train more...It takes courage to rest!"
These words come from the lips of Trond Nystad the former Head-Coach for the U.S. ski team. In a world where we celebrate excess and often think, "if some is good more is better", with many Endurance Athletes falling into the thinking that "if more is better, then A LOT MORE must be the best!" Trond's words are both powerful and appropriate. But what recovery methods work and which ones do we use because "we have always done it this way."? The answers might surprise you. In this weeks podcast episode we review Chapters 4-7 in Christie Ashwanden's book "Good To Go, What The Athlete In All Of Us Can Learn From The Strange Science Of Recovery". It's a great read full of science backed myth-busting! Listen To The Full Episode: http://bit.ly/GoodToGoBookReviewPt2 **************************************************************************************************************** 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. Eric Bostrom is a legend amongst two-wheeled motor racing enthusiasts. As a multi-time champion road racer and Flat-Track star "E-Boz" was known to be tenacious, hard working, and full of talent.
But after a heavy crash that left him with a compressed cervical spine, and a diagnosis that recommended giving up his active lifestyle, he refused to quit or accept what the doctors said was a 'hard truth'. It was then that he turned his attention to self-healing and developing a tool that could be used to relieve tension in the body, stimulate blood flow, and ultimately improve quality of life. The result was The Backmate Self-Massager, but more than a product, this extensive research and experience helped E-Boz understand that a pursuit of wellness is important for every Athlete as they seek performance gains. In this episode of the BWC Podcast, Coach Brian talks performance and wellness with Mr Bostrom to shed some light on why "self-care" is equal in importance to the hard efforts of training. Listen To The Full Episode: http://bit.ly/TheBackmateStoryEP39 **************************************************************************************************************** We want you to join us for Camp BIG WHEEL February 20-23 in Palm Springs for 4-days of incredible riding and off the bike fun! More than great training, Camp BIG WHEEL is designed to help you off the bike with special guest speakers covering topics like hydration, nutrition, strength, and recovery/self-care. Don't miss it! Complete event info: https://www.bigwheelcoaching.com/camp-big-wheel-palm-springs.html Do you need well-built and highly functional gear to support your cycling habit? Check out the BWC collection of Pedal Industries gear including the incredible Race Day Bag! https://pedalindustries.com/collections/big-wheel-coaching If you need recovery tools, like the ones from this episode, look no further than Backmate! BWC Athletes get a significant discount on their online purchase using code: BIGWHEELCOACHING20 https://mybackmate.com/collections/all 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. "In recent years RECOVERY has become a sports fitness buzzword. Anyone who works out or competes at any level is bombarded with the latest recovery products and services: from drinks and shakes to compression sleeves, foam rollers, electrical muscle stimulators, and sleep trackers."
In her book "Good To Go, What The Athlete In All Of Us Can Learn From The Strange Science Of Recovery", author Christie Aschwanden investigates the science behind the marketing of recovery rituals and products that companies claim will help us improve our performance. And the results will surprise you... This weeks podcast episode is dedicated to this book and exploring what products and rituals are worth your investment in and more importantly, which are not! Enjoy! Listen To The Full Episode: http://bit.ly/GoodToGoPT1EP38 **************************************************************************************************************** We want you to join us for Camp BIG WHEEL February 20-23 in Palm Springs for 4-days of incredible riding and off the bike fun! It's the Spring Training Camp you have been asking for that will 'spring-board' you to a great performance at all your 2020 spring and summer goals! Complete info can be found here: https://www.bigwheelcoaching.com/camp-big-wheel-palm-springs.html Do you need well-built and highly functional gear to support your cycling habit? Check out the BWC collection of Pedal Industries gear including the incredible Race Day Bag! https://pedalindustries.com/collections/big-wheel-coaching If you need recovery tools, look no further than Backmate! BWC Athletes get a significant discount on their online purchase using code: BIGWHEELCOACHING20 https://mybackmate.com/collections/all 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. With the New Year upon us, one can't but help think about making "resolutions" to make this year better than the last...
But, as an Athlete you are already goal driven and have probably thought extensively about what a successful 2020 season could look like... Yet far to many of us have yet to write up a plan to accomplish our goals. In this weeks podcast, we outline a three-part goal setting process that includes the business tool known as S.W.O.T. Analysis to take your goal setting and planning process to the highest-level! Click The Link To Listen To The Full Episode: http://bit.ly/AthleteSWOT2020EP37 **************************************************************************************************************** We want you to join us for Camp BIG WHEEL February 20-23 in Palm Springs for 4-days of incredible riding and off the bike fun! It's the Spring Training Camp you have been asking for that will 'spring-board' you to a great performance in your 2020 spring and summer goals! Complete info can be found here: https://www.bigwheelcoaching.com/camp-big-wheel-palm-springs.html Are you looking for great ride clothing? Look no further than our BWC Edition VR7 clothing? Our VR7 Team store is open and accepting orders until Jan. 12th. Note: If you are signed-up for Camp BIG WHEEL you get 50% off your entire order! https://vr7.com/shop?olsPage=t%2Fbig-wheel-coaching Do you need well-built and highly functional gear to support your cycling habit? Check out the BWC collection of Pedal Industries gear including the incredible Race Day Bag! https://pedalindustries.com/collections/big-wheel-coaching If you need recovery tools, look no further than Backmate! BWC Athletes get a significant discount on their online purchase using code: BIGWHEELCOACHING20 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. Why A Growth Mindset Is The Foundation To Build Your 2020 Performance Goals With: Podcast Episode 3612/21/2019 Before you listen to this weeks podcast, consider this question:
Athletic ability and the best performing athletes have what balance of talent (what they were born with) and work ethic (what can be developed)? Is it 75% talent and 25% work ethic? How about 50/50? Or could it be 10% talent and 90% work ethic? Consider Olympic and professional Athletes, do you think they are "talented"? Or have they developed a world-class work-ethic and skill-set? Most people think that the highest performing Athletes are extremely talented and that this 'talent' is responsible for their amazing performances. In fact, research is proving that adage wrong... Work ethic is the most critical component. Enter Stanford Professor and Author Carol Dweck, who is pioneering research showing that students, leaders, parents, and Athletes (really anyone who prizes performance) can achieve more and rise to the top of their field by embracing a Growth Mindset. What is a Growth Mindset? And what about it's counter-part, the all-to-tempting Fixed Mindset? We discuss these two mindsets and exactly why you should start building your 2020 cycling goals using a Growth Mindset in this weeks podcast! Click The Link To Listen To The Full Episode: http://bit.ly/GrowthMindsetForAthletesEP36 **************************************************************************************************************** Join us for Camp BIG WHEEL February 20-23 in Palm Springs for 4-days of incredible riding and off the bike fun! It's the Spring Training Camp you have been asking for that will 'spring-board' you to a great performance in your 2020 spring and summer goals! More info can be found here: https://www.bigwheelcoaching.com/camp-big-wheel-palm-springs.html Looking for some Big Wheel Coaching ride gear for camp or just wanting to wear some good looking VR7 clothing? Check out our BWC Collection (orders must be 'in' by Jan. 12th). https://vr7.com/shop?olsPage=t%2Fbig-wheel-coaching Note: If you are signed-up for Camp BIG WHEEL you get 50% off your entire order! Do you need well-built and highly functional gear to support your cycling habit? Be sure to check out the BWC collection of Pedal Industries gear including the incredible Race Day Bag at the link below! https://pedalindustries.com/collections/big-wheel-coaching We hope you enjoy this episode of the BWC Podcast and it will help you work toward being your very best in your upcoming events! #TrainYourPotential Until Next Time, Be Safe, Train Hard, & Have Fun! -Brian and Joy McCulloch Big Wheel Coaching, Inc. Bike racing culture is steeped with adages and truisms.
Two of the most poignant include: A- There are only two ways to win a race... Solo or in a sprint! & B- Racing is tactical, riders should be constantly working to out-maneuver their competitors! We have built the curriculum for this weekends CBR VIP Race Tactics Experience on these two adages, and incorporated many more! That means, in addition to receiving the "pro for a day" treatment, our Athletes are going to learn the finer points of sprinting and attacking to create a break-away. In this weeks podcast Coaches Brian and Leo discuss important tactical fundamentals that every racer should know and that will be taught in a 'hands on' fashion at this weekends CBR Upgrade Criterium. Click The Link To Listen To The Full Episode: http://bit.ly/RaceTacticsDeepDiveEP35 **************************************************************************************************************** Do you have need quality tools to enhance your recovery tactics? Then look no further than the Backmate family of products: https://mybackmate.com/ BWC Athletes and Friends get 20% of their orders by using the promo code: BIGWHEELCOACHING20 And if you are in need of well-built and highly functional gear to support your cycling habit... 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 will help you work toward being your very best in your upcoming events! #TrainYourPotential Until Next Time, Be Safe, Train Hard, & Have Fun! -Brian and Joy McCulloch Big Wheel Coaching, Inc. Racing road bicycles is not for the faint of heart...
Not because of the blazing speeds or close-quarters riding, no, bike racing challenges an Athlete both physically and mentally as it requires riders to make critical tactical decisions under physical stress. Without time-outs, substitutions, or being able to "phone a friend" as they do in a game show, bicycle racing requires Athletes to think quickly in order to out-maneuver their opponents and ride to victory. At Big Wheel Coaching this hard-truth is one of our favorite aspects of the sport! Instead of training our Athletes to "strong arm" the competition, we help them develop both their FITNESS & TACTICAL KNOWLEDGE in order to help them achieve success. In this weeks podcast Coach Brian interviews California Bicycle Racing Race Promoter and owner, Jeff Prinz to talk about this weekends CBR Race Tactics Experience Upgrade Crit for Category 4 riders. It's a unique opportunity for Category 4 Men and Women to receive personalized coaching, race tactics instruction and guidance on executing the race strategy that will help them get results! Click The Link To Listen To The Full Episode: http://bit.ly/CBRCat4RaceTacticsCrit **************************************************************************************************************** To sign up for this weekends Upgrade Criterium and the BWC Cat 4 Race Tactics Experience, follow this link: https://www.bikereg.com/cbr-dh-upgrade-experience-criterium#Register And if you are in need of well-built and highly functional gear to support your cycling habit... Be sure to check out the BWC collection of Pedal Industries gear including the incredible Race Day Bag at the link below! https://pedalindustries.com/collections/big-wheel-coaching We hope you enjoy this episode of the BWC Podcast and it will help you work toward being your very best in your upcoming events! #TrainYourPotential Until Next Time, Be Safe, Train Hard, & Have Fun! -Brian and Joy McCulloch Big Wheel Coaching, Inc. |
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