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For Endurance Athletes the winter holiday’s provide a unique opportunity to reflect on the past season and all that has been accomplished. In short it is the best time of year to evaluate all our experiences from 2017 in something of a "year in review". Whats more, this “year in review” should include and address the ways in which we fell short of the goals that were set at the beginning of the year. In an effort to take this casual observance of our season successes and failures further, we encourage all Athletes to document this process. For those new to the process of performing a “year in review”, we offer the following outline that can help every Athlete bring their 2017 adventures into focus, so that 2018 can see you achieve your very best.  Write it down and make it large! Documenting your "year in review" is the best way to ensure 2018 is filled with success. Photo Credit: The Energy Lab Section 1: What Were Your 2017 Goals? Before a proper evaluation of the season can take place, it is important to have a starting point, i.e. the goals you set at the beginning of the year. If you did not write down your goals at the beginning of 2017, you are not alone, but take this opportunity to commit to doing so for 2018, and beyond! To start, grab a blank sheet of paper and write down the goals you outlined for yourself at this time last year. Do this even if you have not previously written down your goals or if they were only ever committed to memory. Section 2: Season Highlights & What Went Well On that same sheet of paper, write down all the things that went well this year. Write down 1-3 highlights from your cycling season. What are you most proud of? What was your best performance? Was there more than one? Take some time to reflect on all the positive things that you accomplished this season. As a bonus, close your eyes and re-live each of these positive experiences through intense visualization. How do these successes make you feel? Write it down!  Do you recall the excitement and nerves you had on the day of your goal-event? Photo Credit: Brian McCulloch Section 3: Season Lowlights & What Did Not Got Well Continuing our theme, on the same sheet of paper, write down all the things that did not go well during the season. What was your worst performance or training day? Was there more than one? Were your toughest days the result of insufficient physical preparation? Or was there an outside factor or multiple factors at play (possibly work stress?) that caused these performances to be out of character? After you have written down these lackluster experiences, take the process further and write 1-3 causes for these poor performances. To make this a positive and productive experience, take ownership of these performances by outlining solutions and ways you could have changed these experiences into positive performances. In most cases, our poor performances can be traced to a small handful of causes, most of which are in our control. Examples include, insufficient warm-up, poor fueling or hydration, equipment or mechanical failures, improper pacing, and more. Write down the ways you could have changed these poor performances into successes! Section 4: In What Areas Can You Grow To Make Next Season Better? This is a particularly important step, as it challenges us to look for ways to improve the processes we use to be successful. Would more training, or more specific training, help you be your best? Would a more disciplined training plan or event-day routine see you perform optimally? Would you benefit from a greater appreciation for recovery techniques, both active and passive, to produce more potent and powerful efforts? Could you have utilized smaller “tune-up” events to help you stay motivated and evaluate your progress toward your larger, season goal? Write down the areas you see the opportunity to grow or improve upon. Are you unsure of how you could have improved or what processes you can change in order to be more successful? That’s OK! These are great questions to ask your coach, trust us, they will be very excited to help you look for more effective ways to make the most of your training time and help you be your best!  Every podium performance started as dream. With purposeful training and a little grit you are sure to see more success in 2018! Photo Credit: Cynthia Sjogren
Section 5: Putting It All Together & Looking Ahead Now that you have a sheet full of reflection and done an honest “year in review”, the next step is to answer these questions: What can I do today, this week, and this month to minimize my chances of repeating the lackluster performances of 2017? What can I do today, this week, and this month to set myself up to make 2018 my best season yet? As a bonus, and to keep the momentum going, write down 1-3 goals for the 2018 season, and be sure to use the S.M.A.R.T. acronym. Goals should be: “S”- Specific, “M”- Measurable, “A”- Achievable, “R”- Realistic, & “T”- Timely Summary: Whether your season goals were centered around a national championship event, a 100-mile MTB race, a regional criterium series, or simply achieving your best fitness for a milestone birthday, reflecting on what helped you be successful and what areas are open for improvement can go a long way to making the 2018 season your best yet. At Big Wheel Coaching we think the “off-season” is one of the most exciting times of year as we help our Athletes address deficiencies and implement better processes within their training to maximize workout effectiveness. It's a great time to start planning for next year! We’ll close with this notion about goals: "As Athletes, it is customary to discuss our aspirations for success, and although aspirations are akin to goals, aspirations are dreams, goals require planning." Armed with a completed “year in review” you are certain to find ways to take your training to the next-level, develop motivating goals, and perform to your highest potential in 2018! #TrainYourPotential Until Next Time, Be Safe, Train Hard, & Have Fun! -Brian and Joy McCulloch Big Wheel Coaching Thanksgiving Endurance Rides, A Special CBR Race Experience, & More: November Business News11/23/2017 The holidays are here and we hope that you had a wonderful Thanksgiving gathering with family and friends, yesterday! At Big Wheel Coaching we have so much to be thankful for, most of which are the amazing Athletes we coach, mentor, and train. Additionally, we are very thankful for everyone in our BWC Family that reads, shares, and comments on the weekly newsletter posts published via our website and social media accounts. Thank you everyone for being a part of Big Wheel Coaching! Beside our Turkey-Day thankfulness, we would like to share some current, upcoming, and past BWC events with our newsletter readers in this months edition of BWC Business News. Enjoy!  Going on now! The 2017 Thanksgiving Endurance Training Series w/BWC is Friday through Sunday in Redlands, CA. Photo Credit: DeAnn Para. Thanksgiving Endurance Training Ride Series w/BWC In 2016 we put together a four-day training ride series over the Thanksgiving holiday that was a hit with BWC Athletes and locals alike. This year, the event is back, and as this newsletter is published, we will be well into our Day #1 ride. And with two more with rides on tap, one Saturday and one Sunday, not to mention a long and short route option each day, there is still time to ride with us! So if you haven’t already heard about the rides, and want to join, come ride with us and bring a friend! Complete event details, including route descriptions, videos, and other pertinent information can be found on the event Facebook page: https://www.facebook.com/events/1457721887629650/  The CBR Elite Race Experience is going to be an incredible day for our team of eight Category 4 riders. Photo Credit: Big Wheel Coaching Riders Wanted! The CBR Elite Race Experience, Dec. 10th Eight Category-4 racers have the opportunity to be “Pro For A Day” with Big Wheel Coaching at the December 10th CBR Criterium in Dominguez Hills. Riders will be treated to a complete pit area including shade, drinks, and chairs, not to mention a dedicated coach by their side to help them make the most of their racing experience! All of this support is aimed at helping each Athlete perform to their potential in the races and to introduce them to professional-level team tactics and race-strategy. What’s more, our “CBR Elite Race Experience” Team will have the opportunity to race together in two events on race-day, ensuring they learn, develop, and hone the tactics discussed for use in races throughout the 2018 season! For complete information, or to sign-up, please email Coach Brian, BigWheelCoaching@gmail.com directly.  We are excited to have been asked by Don's Bikes of Redlands to prepare a coaching presentation on Friday Dec. 15th. Photo Credit: Don's Bikes Holiday Fun & Coaching Tips At Don’s Bikes of Redlands Our friends at Don’s Bikes are crazy about bikes, and they want to help their customers make the most out of every ride. It is with this thought in mind they have asked Big Wheel Coaching to create a special presentation for Don’s Bikes customers and friends, Friday evening December 15th. Complete details will be released and shared via our respective social media outlets (Facebook/Instagram), but know that we are already hard at work creating a unique presentation that is true to our motto: #TrainYourPotential. There will be so much to share with everyone who attends this fun and informative evening at Don’s Bikes of Redlands! We hope to see you there.  The Fall Women's Performance Cycling Camp by Revolution Coaching was a hit for all the ladies involved! Photo Credit: Jamie-Lee Wright.
Women’s Performance Cycling Camp’s: By Revolution Coaching Coach Joy is hot off the November Women’s Performance Cycling Camp where she, and the staff of coaches, worked with ladies from around the globe to develop their skills and fitness in a week-long camp that crescendo’d with the Fig Mountain Gran Fondo. Besides having an incredibly fun week on the their bikes, many campers had never tackled so many subsequent days of training, let alone ending with a massive climbing ride like the Fig Mountain Gran Fondo. With personalized coaching attention and support, each woman was able to perform beyond their expectations and enjoy a week of memorable riding that won’t soon be forgotten! For more information about upcoming camps, please visit the Women’s Performance Cycling Camp web page, here. Summary: November has flown by here at Big Wheel Coaching and we expect December to do the same, which means the New Year is already upon us! Where did the year go? But before we get to far ahead of ourselves, we are reminded that Thanksgiving is our favorite holiday of the year, as we take the time to appreciate all that we have to be thankful for in our lives. Thank you for reading our newsletters and thank you for being a part of the Big Wheel Coaching family. You are appreciated beyond what can be conveyed in this article! We hope you will come join us at any of the events described above! #TrainYourPotential Until Next Time, Be Safe, Train Hard, And Have Fun! Brian & Joy McCulloch Big Wheel Coaching Kevin Summers has spent many months building-up to his two main objectives of the year, the Leadville Trail-100 MTB Race and the subsequent Barn Burner-100, a Leadville 2018 qualifier, three-weeks later. With Leadville being a monumental challenge in and of itself, an Athlete would be forgiven for needing a break from training, travel, and racing after this epic race. After all, racing at altitude, across some of the most demanding trails of the 100-mile race distance is not for the faint of heart. However, Kevin Summers made the commitment to make the most of his Leadville race fitness, by heading to Flag Staff, Arizona, a scant three-weeks after Leadville, to try and qualify for the 2018 LT-100. Considering that Kevin had a break-out performance at Leadville this year, qualifying for the 2018 event seemed something of a formality… But when it rained for a week, almost continuously ahead of the Barn Burner-100, the event became a test of mettle that competitors hadn’t bargained for. After the mucky-mess that was the Barn Burner-100, we caught up with Kevin to talk Endurance MTB racing, Leadville, and the Barn Burner in a 4-question Athlete Profile interview, to hear the good, the bad, and the ugly from both events. Enjoy!  A day in the rain and mucky conditions can't hold back the smile and excitement of earning a qualifying spot at the 2018 LT-100! Photo Credit: Rhiannon Summers Athlete Bio: Primary Sport/Discipline: Endurance MTB Racing Average Hours of Training Per Week: 12-16hrs. Upcoming Goals: The 2018 Leadville Trail-100 Interview: Question #1: Congratulations on an incredible performance in epic conditions at the Barn Burner-100, Kevin! What were the conditions like and how did the race go down? Kevin Summers: Oh man, the conditions were absolutely perfect… I’m kidding, it poured rain the entire week leading into the race (kind of a given at 8,500’, but it’s usually a dust-fest). The day before the race the rain was off and on, but when it was “on” it was dumping. On race day it was raining on the way to the start, then cloudy when the gun went off, and the weather progressively deteriorated as the day unfolded. The first lap (of four, each 25-miles in length) the trails were nothing but “hero” dirt, it was awesome! On the second lap it began to spit rain, then on third lap it began to dump, it was absolutely pouring… That’s when I was sure that Noah was building a second ark and I heard the voice of Coach Brian saying, “Kev, it’s time to clock-in and get to work!" The entire course turned into peanut butter. My clear-lens glasses became mud covered and I had to channel my inner "Aron Gwinn”, as I recalled him saying once, “the fastest way down the mountain is to follow the water, it knows the easiest way down!” Although the theory of riding the rains path sounded great, I couldn’t see anything because my glasses were covered in the peanut-buttery muck! On the fourth lap, as everyone and everything was covered in a thick coat of mud, the weather decided to relent and cease raining. My bike was brown and I was covered head-to-toe in mud, but despite all the adversity, I rolled across the line 4th place in my class, and 10th overall on the day. I was so excited, this was a career best finish for me and solidified my qualifying spot at the 2018 Leadville Trail-100 MTB. This years’ Barn Burner definitely lived up to its name and I am proud to have had such a great ride despite the miserable conditions! Coaches Perspective/Coach Brian: What an amazing experience, wow! When Kevin called to update me on his result after the race, I was blown-away by the conditions he overcame. We had talked about the rain, the possibility, and very likely scenario, of muddy trails, when I casually commented; “Kev, when the weather turns foul, many riders quit mentally, they are just going through the motions. Don’t be one of them. If it rains, clock-in and get after-it.” Apparently he took my words literally, because 10th overall and 4th in his division is an amazing performance! I am so proud of Kevin, this result comes on the back of a full-year of preparation and training for Leadville. He has done so much training and made many sacrifices, I couldn’t be more happy for his success. He definitely earned it!  Kevin also had a break-through performance at this years' Leadville Trail-100 a race he loves and includes on his racing calendar every year! Photo Credit: Kevin Summers. Question #2: You had a great ride at the Leadville Trail-100 as well, earning a coveted sub-9hr finishing time and a Personal Best. How do you feel about that result? KS: I couldn't be happier! With the encouragement I received from my Support Crew, Rhiannon, my Family, and of course the ass-kicking from Coach BMc, it was my best finish at Leadville yet! I've always headed to Leadville with the goal of finishing/surviving (note: this was my third try at the LT-100), with a dream of earning the coveted Big Belt Buckle that is awarded to finishers who complete the course sub-9hrs. Leading into Leadville I felt the most confident I've ever been going into an event, I had great fitness coming off the Dirty Kanza-200 earlier in the summer and knew Coach BMc and I had gone over every detail about the race from nutrition to pacing to equipment. In 2018 I lined-up to RACE Leadville, not just survive it! One of the key things that kept me digging deep was some advice I got from Coach BMc a week prior to the race, when he said: “Kev, I want you to go into this race doing what you do, don’t get distracted by other competitors or racers.” He meant that if I was in a group and they are not going my pace, I shouldn’t wait, I should go to the front and get to work! I crossed the line with an 8:29 finish-time and earned the coveted Big Gold Belt Buckle! I had beaten my 2017 race time by 1:17, absolutely unreal! The crazy thing is that I got even stronger, and went faster 3-weeks later at the Barn Burner-100 in Flag Staff, thanks coach! Coach Brian: Racing 100-mile MTB events is something all-together different than hitting the starting line looking to complete a long day in the saddle. These endurance MTB events are so demanding, just finishing is an incredible accomplishment, but Kevin wanted more than that at this years Leadville. With this in mind, we started working immediately following Leadville 2016 for the 2017 event. Kevin outperformed his expectations, but I knew he had this kind of performance in him. He has been doing the work and racing consistently all season, so the only wildcard at Leadville was the altitude. We talked quite a bit about the affects of altitude on performance and layered that with Kevin’s previous experiences at Leadville. All of this came together on race day and resulted in him beating his previous fastest finish by over an hour, absolutely incredible!  That finishers medal would be replaced the next day with the coveted Big Gold Belt Buckle that is the envy of every competitor that does not complete the LT-100 course in a sub-9hr finishing time. Photo Credit: Kevin Summers. Question #3: With so many big events on your calendar each year, what is next on your cycling ‘to do’ list? What are some of your long-term cycling goals? KS: Leadville is always the "Big One" for me. Looking at the calendar for 2018 there are many events that intrigue me. I would like to try my hand at Marathon Nationals, where I think my diesel-like fitness would really shine! My long-term goal is to be recognized as a top Endurance MTB Racer and to compete at the Cape Epic in South Africa, a 900Km stage race that is the pinnacle of Endurance MTB Racing. Coach Brian: I love this enthusiasm, it’s absolutely contagious! When Kevin and I talk about his long-term goals we inevitably discuss the importance of being “in-love” with the process. That is one thing that keeps Kevin making performance gains, he loves the process of training and being the best athlete he can be, despite having a very demanding job and plenty of family commitments. The road to Leadville 2018 is not all that different than Marathon Nationals or even the Cape Epic, we will do our homework and dedicate ourselves to the process to ensure Kevin is as successful as possible. This goes beyond training and encompasses, recovery techniques, nutrition, equipment selection, posture/bike-fit, and even how he rides his bicycle. We will analyze everything we can to ensure he is prepared for any goal he ‘inks’ to the calendar!  Throughout the training process Kevin had fun and took some time to enjoy all the beauty that nature offers, this is just one view from one of his many training rides. Photo Credit: Kevin Summers. Question #4: Describe your favorite workout in your training program, also, please share a ‘knowledge-bomb’ you have learned while training with Big Wheel Coaching. KS: Recently, we've been playing with polarized training, which are incredibly hard, maximal, efforts followed by very light riding, and I have really been enjoying them! These max-efforts seem to add some sharpness, and the capacity to accelerate, to my steady-state endurance fitness. I feel like this one workout is really helping my fitness get to a whole new level. Knowledge Bomb: Believe in yourself! You hear the adage "trust the process”, so much these days, but I like to take it a step further by saying, “don't rush the process!” So, dream big, outline some goals, trust the process, and be sure to respect the process. Oh, and don’t forget to "clock in” when it's time to work! Coach Brian: Kevin should be a motivational speaker! I am sure that is what everyone who reads this will think, I sure do! Endurance Athletics, and so much we do in life, require a commitment to process that can sometimes be tedious, but this dedication makes monumental gains possible. Kevin put it so aptly, trust the process, have a respect for the work it requires, and you will inevitably reap incredible performances like those he experienced at Leadville and Barn Burner!  Not one to slow down, Kevin followed up his Barn Burner performance with a great ride at the Red Rock Canyon TT earlier this Fall. Photo Credit: Kevin Summers.
Summary: We hope that you have enjoyed reading about Kevin Summers Endurance MTB success and it has inspired you to look at the 2018 calendar to mark down a few goals of your own. Whether you are racing, training to achieve your best fitness, or planning an assault on an epic event, everyone can perform to their highest level by incorporating specified training and developing an appreciation for “the process” of preparation. At Big Wheel Coaching, it is our passion to help Athletes, at every level, develop their fitness and ensure their preparation leads to the best performances possible. #TrainYourPotential Until Next Time, Be Safe, Train Hard, & Have Fun! -Brian & Joy McCulloch Big Wheel Coaching Beating The Daylight Savings Time "Blues": Tips & Equipment Recommendations To Keep You Riding!11/9/2017 The topic of Daylight Savings Time (DST) may not be controversial or ‘touchy’ for everyone, but the Autumn DST time-shift, known as “falling-back” is a major obstacle for every Athlete trying to keep their workout routine consistent. What’s more, Fall weather will soon give-way to a Winter chill, which when coupled with reduced daylight hours can cause any Athlete to exhibit what we call the Fall-DST “blues”. Luckily, there are equipment and training options available to help even the most time-crunched Athlete charge toward their training goals, despite these challenges.  Wether your regular training was in the AM or PM during the spring and summer, chances are good it's dark now that the Fall DST time-change has occurred. Photo Credit: Brian McCulloch Taking It Indoors: Tips To Build Your Own "Pain-Cave" Indoor training has come a long-way in recent years, especially with the advent of “smart” trainers. Where old-school stationary trainer workouts meant watching your favorite VHS or listening to your newest CD, new-school trainer workouts have become an interactive experience thanks to the internet and WiFi. When building your own “pain-cave”, i.e. indoor training area, we recommend starting with a direct-drive trainer that is also a “smart” trainer. These direct-drive trainers solve two major issues that have plagued every indoor workout since the first stationary trainer was developed: 1- Because the bicycle mounts directly to the trainer, via a cassette and skewer, there is no tire-wear. This saves your rear-tire form the abuse of indoor trainer workouts, making it ready for your next outdoor extravaganza. 2- Direct-mount trainers have the best, most accurate, “road feel” of any indoor training system. Old-school roller-type or rim-drive trainers used either magnetic or fluid mechanisms (as well as other methods) to create resistance, each of which only marginally simulated “real-road” conditions. Note: By "roller-type", we are referencing stationary trainers that use a roller, not "rollers". In addition to a “new-school” trainer, every personal pain-cave should replace that old TV/VHS combo with a place for a laptop or tablet with a high-speed internet connection. These digital tools allow your pain-cave to tap into the power of the internet for group rides through a platform called ZWIFT and a myriad of computer-aided structured training sessions. For structured and potent indoor workouts, we prescribe our Athletes trainer sessions using the TrainingPeaks tool known as WorkoutBuilder. This empowers an Athletes GPS-Device or smart-trainer to guide them through a workout as if their coach was with them in the pain-cave! One final piece of equipment that every pain-cave needs is a fan, because what good is a smart-trainer and an internet connection to power you through tough-workouts if you can’t stay cool!  Riding outdoors in the dark or twilight can offer stunning views of the sunset or sunrise, a nice addition to your daily workout. Photo Credit: Ryan Voth Riding In The Dark: Training Outdoors When The Sun Goes Down For nearly every Athlete, part of the enjoyment of training is being outdoors, so who can blame them for cringing at the idea of an indoor workout? Although training in the dark can seem daunting, initially, with proper lighting and layering, it can be quite fun. When considering nighttime (or early AM) training, we suggest ample lighting, that always starts with a full-charge! Having one light on the handlebars and a second light that is helmet-mounted will make even the darkest areas well-lit. And as the military adage goes: two is one, one is none. Having two-lights ensures you won't be left in the dark if a malfunction occurs! Additionally, we suggest two flashing rear taillights. Mount one to the seat-post or saddlebag with the other being placed on the rear of your helmet or jersey pocket. By having both high and low flashing taillights you are certain to be visible to drivers. One thing that might not be obvious about riding in the dark is the importance of layering. Since most workouts follow a predictable pattern i.e. warm-up, interval-work, endurance riding, and then a cool-down, it is important to have clothing that can handle both the body's temperature changes, as well as any weather changes, you will encounter while training. Jackets with dual-zippers to allow air-flow and pocket access, vests that can be easily taken on/off, and light-weight (yet-windproof) gloves are three items that should be personalized to your region, climate, and individual preference. With high-quality lighting, front and rear, along with properly layered clothing you will be free to train without needing sunlight, and dare we suggest, you might even enjoy it!  The virtual world is calling... whether doing a structured workout or "group ride", riding indoors has been made much more enjoyable with new technology. Photo Credit: 4iiii Innovations.
Summary: The Fall Daylight Savings time-change does not have to be the sunset to a memorable spring and summer of cycling. Instead, with the indoor and outdoor training options above, last weeks “fall-back” time-change can be the opening of the next chapter of your training… prep’ing to have your best New Year fitness ever! #TrainYourPotential Until Next Time, Be Safe, Train Hard, & Have Fun! -Brian and Joy McCulloch Big Wheel Coaching Racing the 2017 Caribbean Cycling Championships was a season-long goal for Nicole Mitchell. Having represented her home country of Bermuda at the mid-summer Island Games in Gotland (an island off Sweden), and finishing third in the Road Race, Nicole had high hopes she could earn another podium spot against a very strong field of riders. After sprinting to third-place and achieving her goal of finishing on the podium at Caribbean Cycling Championships, we caught up with Nicole to talk about the event as well as a season that included two podium performances in international competitions, plus winning her second consecutive Bermuda National Road Race title. Enjoy!  The smile says it all, this podium performance was a season in the making! Photo Credit: Nicole Mitchell Athlete Bio: Primary Sport/Discipline: Road Cycling/Time-Trialing Average Hours of Training Per Week: 10-14hrs. Upcoming Goals: The 2018 Central American Games Interview: Question #1: Congratulations on an excellent ride at the Caribbean Cycling Championships, Nicole! What was the most memorable part of your CCC experience? Nicole Mitchell: Thank you! I am definitely pleased with how the road race turned out, it was a great event. The part that stands out most for me is rounding the final corner and knowing that I would finish with a podium spot! Getting third was very satisfying, but it also qualified me to represent Bermuda at the 2018 Central American Games, as well as the 2018 Caribbean Cycling Championships, which is very cool! It’s been four-years since I participated in Central American Games, so I am excited to go back. That year I was the only cyclist from Bermuda that completed the race, it’s definitely a challenging event. I should mention that earning a spot to Central American Games is quite a big deal for Bermuda, as our country is not guaranteed any spots to participate in CAG. I am proud to have earned a spot, not just for me, but for my country! Coaches Perspective/Coach Brian: I am very proud of Nicole, it has been an incredible season for her, but this result is definitely a highlight. Leading into the event I knew she had the experience, tactical sense, and fitness to finish on top, but the reality that she was a lone rider in a peloton of teams meant that it would be a difficult task to step onto the podium at the end of the day. It was no surprise that Nicole got on the podium, but I did “freak out” a little when I learned of her result. I ran to Coach Joy and said, “she did it, she did it!” I am so pleased with her success, she definitely earned it!  Nicole likes to race aggressively, but is quite a handy sprinter, finishing both the Caribbean Cycling Championships and Island Games on the podium from a field-sprint. Photo Credit: REL Sports Photography Question #2: You earned an incredible bronze medal at the Caribbean Cycling Championships Road Race. How did the event play out for you? NM: Heading into the race I was aware that the host country could field a team of five riders, while numerous other countries had teams of two or three riders. Bermuda had only one spot in the women’s field, just me. This meant that I had to ride a very smart and tactically savvy race, conserving energy as much as possible. Although I normally like to be aggressive, when I am riding in a team environment, it was important to ride ‘shrewdly’ as Coach Brian would put it. Although I was aware that I could not miss any dangerous break-aways, I had to take the chance that other teams would work to keep the race together and give their sprinters a chance to win. The last few kilometers of the race I was very attentive and spent energy working my way into the best position possible as I didn’t want to miss any last-minute moves. I had come so far and wanted to make sure I was at the front of the race going to the finish. The most important part of the race was sprinting early... into the final corner. This would put me in position for a podium spot. When the time was right, I gave it everything I had, sprinting into the last corner -then out of it- which earned me a bronze medal. I am extremely satisfied with this result and proud to stand on the podium with two very strong ladies! Coach Brian: I am glad that Nicole shared some of her tactical experience, because it is important that she was both disciplined and aggressive at the right times. This is the essence of bike racing. We had talked about the course, the wind, the climb, and the field, but the most important piece was the final corner. Taking the chance to sprint before the corner and go ‘all in’ gave Nicole the best opportunity for a result. She left everything out on course and finished in style!  Time-trialing is another focus for Nicole as she hopes to earn a spot and represent Bermuda at the 2018 Common Wealth Games. Photo Credit: Phil Trusell Question #3: What is next on your cycling ‘to do’ list and what goals lie ahead in 2018? NM: The next thing on my ‘to do’ list is to take some time off! It’s been a long season… With that said, I am looking forward to some downtime and getting out for numerous MTB rides and even doing a few runs. Once training starts again, my focus will be building toward Central American Games in August 2018 as well as qualifying for the Common Wealth Games in April 2018. The Common Wealth Games includes riders from U.K., New Zealand, Canada, to name a few. These riders represent their country at an Olympic level and are “full-time” Athletes, so I expect the selection process to be quite stringent. (Note: Nicole holds-down a full-time job as Head of I.T. for a major re-insurance company and regularly competes against 'full-time' Athletes). After a short break, I plan to get back into training with an eye toward Common Wealth Games! Coach Brian: Nicole definitely needs some downtime, it is well deserved. With Common Wealth Games being in April, we will have to ramp-up her training quickly to build endurance and speed as the selection process for CWG will take place well before the April event date. I am confident that Nicole can be ready for Common Wealth Games in both the Time-Trial and Road Race.  Nicole take pride in representing Bermuda at many international events, earlier in the year she earned a bronze medal, while helping her teammate get 2nd at the Island Games Road Race. Photo Credit: Nicole Mitchell Question #4: Describe your favorite workout in your training program, also, please share a ‘knowledge-bomb’ you have learned while training with Big Wheel Coaching. NM: My favorite workout is my Saturday morning group ride! I really look forward to riding hard, being aggressive, and beating up on boys! This ride is harder than a lot of the women’s races I do, so we incorporate it into my weekly routine. It’s not a structured workout per-se, but we always include this ride, treating it like a mock-race or strategy practice session. For a knowledge-bomb, and as a female racer who consistently competes with men, I advise any rider not completely confident in their climbing ability to start each climb at the front of the peloton on every group ride. This takes work and focus, but allows me to consistently ride within a very fast peloton without too much trouble. Oh, and one more thing, here is a travel tip… microwaved potatoes make for an easy way to consume high-quality carbohydrates while in unfamiliar surroundings! I say this because before most races that I travel to, I can be found roaming a local store looking to buy potatoes to microwave for breakfast, dinner, or a snack. Coach Brian: Microwaved potatoes… great advice, thank you Nicole! When traveling, it’s always important to find ‘comfort foods’, wherever you can, in order to be both well-fueled and low-stress. Nothing is worse than force-feeding yourself unfamiliar food before a big event. Athletes heading to events of all types invest immense amounts of time, energy, and money into preparing for, and getting to, an event. Thus it can be catastrophic, and some might say a bit of self-sabotage, to do anything that could potentially cause stomach distress or other digestive issues. And to Nicole’s point about group riding, Coach Joy and I always emphasize group riding with a purpose. It can turn an ordinary group ride into a purposeful training session that blends the physical and tactical elements of cycling in one workout!  Microwaving potatoes is travel tip that keeps Nicole Mitchell consuming quality carbohydrates while at remote race locations. Photo Credit: Nicole Mitchell
Summary: We hope you have enjoyed reading about Nicole Mitchell’s Caribbean Cycling Championship experience as much as we have enjoyed sharing it! At Big Wheel Coaching, we created the hashtag, #TrainYourPotential for a reason, and Nicole just proved why. Holding down a full-time job, balancing all the things that a busy life holds, she is able to produce incredible performances through purposeful and individualized training against a peloton of ‘full-time’ Athletes. No small accomplishment, if we do say so ourselves! We are proud to see her achieving her best and hope that it can inspire you to set some big goals of your own! #TrainYourPotential Until Next Time, Be Safe, Train Hard, & Have Fun! -Brian & Joy McCulloch Big Wheel Coaching |
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September 2020
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