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Jackie Shelton

Helping Your Bike Fit Your Body


As the weather gets warmer, the snow on the mountains begins to melt and days get longer, it’s time to get the bike out of the garage. Whether you’re dipping your toes into the world of cycling, or you’re already an experienced rider, a professional bike fit may be the key to a more comfortable and efficient ride.

What’s a Bike Fit?
A bike fit is a series of measurements and adjustments used to fine-tune a bike to its rider. A bike fit can help a cyclist become more efficient, allowing them to ride faster and longer, with more comfort and power. Many bike shops offer fits with the purchase of a bicycle, and certain fitness centers also offer bike fits. But a professional bike fit, conducted by someone trained in biomechanics, can offer more than simply manipulating parts on the bike. Professional bike fitters invest time and skills to evaluate an individual’s unique biomechanics, as well as riding and injury history. This knowledge allows them to fine-tune the bike to the body, which provides optimum power output while reducing over-use injury potential.

Not all bike fits are created equal

While many bike fits are focused on the bike, a professional bike fit is focused on the individual and his or her relationship with the bike.

“We perform a 20-point assessment of the body before beginning the on-bike fit,” explains Julie Young, head coach and director of Silver Sage Sports & Fitness Lab. “We assess muscle length, joint range of motion, and the individual’s functional movement patterns. An initial fit takes about two hours.”

Lucie Oren at her latest bike fit, conducted by Julie Young.

Lucie Oren at her latest bike fit, conducted by Julie Young.

Assessments during the two-hour bike fit include a process where Young works through each isolated area of a person’s body that relates to the bike and checks for issues. Young’s goal in a bike fit is to achieve an optimal positon to avoid joint strain and overuse injuries, as well as deliver more power in to their pedal stroke. “The bike fit also allows me to educate the athlete on the importance of pelvic and spinal posture to create a stable platform for the hips to drive power in to the pedals,” she says. “The fit will continue to improve when off-bike mobility and stability work is consistently incorporated in to training, so we provide our clients with a repertoire of these exercises. The fit also provides an ideal venue to help educate and enlighten the cyclist on the elements of an efficient pedal stroke.”

Lucie Oren is a competitive cyclist who has had all of her bikes fitted by Young. “There are a lot of reasons that I get a bike fit,” said Oren. “Because I race, I need to get as much power transfer and efficiency as I can. A bike fit makes it more comfortable to ride, as well. Before I had my bike fit, I had back pain, knee pain and hamstring pain after a long day of riding. All of that disappeared after my bike was properly fitted.”

Silver Sage Donates More than $100,000 to Environmental Groups


Reno, NV (March 28, 2016) –Silver Sage Center for Family Medicine has donated more than $100,000 to area environmental groups since January 2007, through its membership in 1% For the Planet.

By participating in the 1% For The Planet program, member businesses commit to donate one percent of their sales directly to the sustainability-oriented nonprofit(s) of their choosing, after 1% For The Planet has carefully vetted each nonprofit for track record, credibility and impact. For more information, visit

“This proves that a small office can make a huge impact helping the great local organizations that preserve our outdoors,” said Dr. Andrew Pasternak from Silver Sage Center for Family Medicine. “We also realize that in order for our patients to stay healthy, we need to preserve our environment and continue to promote people being physically active in the outdoors. Being part of the 1% For The Planet program allows us to do that.”

Organizations that benefited from Silver Sage’s donations in 2015 include: Headwaters Science Institute, Truckee River Watershed Council, League to Save Lake Tahoe, Truckee Donner Land Trust, Lahontan Audubon Society, Tahoe Institute for Natural Sciences, Animal Ark, Friends of Nevada Wilderness, Great Basin Bird Observatory, Reno Bike Project, Poedunk, and Truckee Trails Foundation.

About Silver Sage Center
Silver Sage Center is committed to providing high quality health care for the entire family. They treat the entire spectrum of medical conditions, ranging from simple ear and sinus infections to more complex problems like heart disease and cancer. For more information, visit


Check your sources

by Dr. Andrew Pasternak

One of my friends recently posted an article about the HPV (Human Papilloma Virus) vaccine.  When I clicked on the link, it took me to a fairly official looking webpage from a “college of physicians” with possible safety warnings.  I was somewhat shocked, since I hadn’t seen any other research or data about this. A few days later, I realized I had been duped. Fortunately, another friend who is a pediatrician, posted a response on Facebook calling out the group issuing warning. She also explained the warning wasn’t issued by the American Academy of Pediatrics, the primary organization that represents over 64,000 pediatricians. Instead, this bogus information emanated from a group easily confused with the AAP, but is limited to about 200 members with very specific and biased agendas.

It was a good reminder for me, especially with all of the half-truths and rumors going around the Internet, to always check the legitimacy of the source. As a physician, I’m constantly seeing recommendations, certifications or guidelines from organizations that sound and look official but are really just sham organizations with dubious goals.

How can you tell what’s legit and what’s not?  In general, most “.gov” websites have solid, reliable information. This includes,,, as well as sites for the National Diabetes Education Program and National Heart Lung and Blood Institute.

The majority of the “.edu” and “.org” websites should also be fairly reliable although you need to start to be a little more careful (the site I looked at with the fictitious claims above was an “.org “site).  Some sites we like include,,,, and

When you get to the “.com” or “.net” websites, definitely start to do your homework and look to see the source of the information. Sites like, and others can be helpful.  Some “.com” sites, however, can be sponsored by pharmaceutical companies or other entities just wanting to make a buck.

A few of the ways the less legitimate websites can fool you include: 1) Expert panels 2) books and/or authors of books and 3) references to bogus articles.   Expert panels often consist of paid experts who don’t necessarily review the scientific literature and bring their own biases when they make their recommendations. While writing a book is huge accomplishment, books are not peer-reviewed literature and don’t necessarily contain valid evidence-based information. Similarly, while peer-reviewed articles are a great source of information, there are ways of getting articles published in less reputable journals without critical analysis. For the lay reader, it’s difficult to determine which references are legit and which aren’t.

The bottom line: the Internet can be a great resource for both patients and health care providers but check to make sure the information you’re reading doesn’t just sound reliable but is reliable. And if in doubt, always talk to your physician to get their opinion because ultimately that’s what we’re here for.

This article originally appeared in Galena Times. Reprinted with permission.



Holiday Special

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Give the gift of fitness. 

This month, give the gift of fitness and performance and you’ll be rewarded all year long. Let us know you’re buying your package as a holiday gift and we’ll give you 10% off the total!

To order your gift certificate and get your 10% discount,

please contact Julie Young at

Cannot be used in conjunction with any other offers. 

Former Teammates, Team Up To Conduct World-Class Training Camps


Michael Sayers, current U23 National Team Director and former BMC Team director and professional cyclist and Julie Young, current Director of Silver Sage Sports and Fitness Lab, former US National A-Team member, World Championship Team member and Grand Tour winner have teamed-up again to provide a unique opportunity to experience World Tour level training camps.

Gila Photo

Mike and Julie have created a robust training camp, enriched by their experience, knowledge and insights based on cycling success at the elite international level. As top US professionals and National team riders, they worked with the sport’s most prominent physiologists, coaches and biomechanists, and applied this science in their training to achieve success at the sport’s highest levels.


The camp provides the rare opportunity for full focus on training and unique, elite-cycling-world knowledge and experience to help you reach your cycling goals. You will leave camp with tools to better understand the importance of a comprehensive training program, balancing on-bike work, with supporting off-bike work, as well as key structured cycling workouts. Mike and Julie’s depth and scope of experience will provide you with the understanding to effectively and efficiently maximize your on and off-bike workouts.

train camp

But as they say in cycling, fitness only allows you to be a player in the game, it’s ultimately the tactics that win races. During workouts and discussions, Mike and Julie, will share their race winning, shrewd and intuitive tactical knowledge.

Camp schedule

Day #1 total approximate mileage, 75 miles

  • Glute activation – help the brain find the muscle to use it on the bike
  • Breakfast and overview of the day
  • Endurance with sprint workout – skill development, tactics
  • Stretch and regeneration
  • Lunch
  • Massages
  • Active recovery ride
  • Dinner

Day #2 total approximate mileage, 75 miles

  • Hip-Trunk stability
  • Breakfast and overview of the day
  • Endurance with hill intervals – pedaling efficiency
  • Stretch and regeneration
  • Lunch
  • Massages
  • Active recovery ride
  • Dinner

Day #3 total approximate mileage, 75 miles

  • Movement Preparation
  • Breakfast and overview of the day
  • Endurance with specific cycling technique and strength
  • Stretch and regeneration
  • Lunch
  • Massages
  • Dinner

Location: Tuscon, Arizona

Dates: Camp #1 January 9-12; Camp #2 January 13-16

Camp Limit: 10 riders/camp, campers are welcome to sign up for one camp session or both camp sessions

Cost: $1100.00, (includes, accommodations, all camp activities, transportation to and from the airport, does not include travel to the camp). Additional person, non-rider $300.00 (Prices are for 3 day camps, for full 8 days double price)

Arrivals/Departures: Campers will arrive on Jan 9 into either Phoenix or Tucson airports.  Camp #1 will commence on the 10th, departure will be late on 12th. Camp #2 will commence on the 13th and departure will be on the 16th.  It is a 13 hr drive from Northern California to Tucson for those who would like to drive.

Registration Deadline: November 30, 50% non-refundable

Join us for this unique experience – gain knowledge, perspective and insights that you cannot learn in a book or by reading the latest blog.

To register or for further questions, please contact Mike Sayers at or  Julie Young at

A Lifetime of Wellness by Brad Rassler


Achilles tendonitis re-focuses a runner’s goals

The worst non-lethal injury known to the long distance runner, the despoiler of the best laid exercise plan, is a rupture of the thick white cable extending from calf to heel, known as the Achilles tendon. Runners can exert upwards of 16,000 pounds per square inch on the Achilles, but it only takes 14,500 PSI for an Achilles to snap, and much less to cause tendonitis, according to a 2008 study; thus, the Achilles is arguably the most vulnerable connective tissue in the runner’s body. I knew this, of course—every runner does—but perhaps lulled by feel-good hormones coursing through my brain every time I ran, I ignored those telltale catches in my gait, and was only jerked out of denial when my right heel locked up and a robin’s egg-sized lump protruded from the sheath. When it did, I realized I had not only bollixed my chance for athletic glory, but also dropped the ball on a mid-life makeover, an attempt to prolong the life of a middle-aged man whose family crest bore a garland of clogged arteries surrounding a tureen of Hollandaise sauce.

How could this setback—in my case, the dreaded Achilles tendonitis—happen now, in the midst of a return to former svelte athletic prowess? I considered blaming my doctor, the preternaturally agreeable Andy Pasternak; my partner, the insightful and optimistic Jane Grossman; my coach, the wise and compassionate Julie Young. All were above reproach. It was nobody’s fault but mine. Indeed, Young designed the perfect exercise program, which, if I had followed it, would have saved me money, pain, shame and this very public apologia regarding my failure to complete what would have been a glorious thing indeed: an autumnal circumnavigation by foot, cycle and paddle of the inland sea to which this publication owes its name.

Julie Young, Owner/Head Coach at o2fitness Coaching and Training
Director, Silver Sage Sports & Fitness Lab

I embarked on a Fitness 5.2 project at the beginning of 2014 and I had begged Pasternak and Young’s help. Why? The problem, as I saw it, was I was flirting with death. I sat too much. My family tree looked more like a shrub when it came to my male progenitors; none lived long enough to collect Medicare.

My father died at 44. Paternal forefathers passed in their early 60s. My younger brother endured quadruple bypass surgery in his early 40s.

Not an auspicious gene pool.

Somehow dodging a bullet thus far, but not wanting to drop dead in the middle of a whimsical run around the local trail system, I figured I needed more than a standup desk to nudge me past 75, the average life expectancy of a Caucasian U.S. male. Not only would I have my comeback, I’d gild the effort with the circumnavigation of The Lake.

So I spoke with Pasternak, who is accustomed to me shambling into his medical practice with all manner of phantom pains, along with theories about their root cause based on Internet research. Certain members of Pasternak’s staff took to asking me, “You, again?”

“Sure, we can help you out,” said Pasternak when I asked about the sports fitness side of his practice.

Andy Pasternak,  MD, MS
Silver Sage Center for Family Medicine
Silver Sage Sports and Fitness Lab

So he and Young, who is the director of Silver Sage Sports and Fitness Lab, took me by my atrophying arms and thickening midriff and led me into an adjoining room.

Pasternak produced both tape measure and calipers, and pinched and prodded both my muffin top and the fleshy spheroids I once called my chest, and produced metrics proving I was in as crapulous a state as I thought. Young designed an exercise plan to whittle me from flabulous into a lean fighting tiger by revivifying a heart muscle that needed more stimulation than it was getting scribbling essays for school and work.

“I mainly want to experience that wonderful feeling from the old days, of moving like a kind of machine for miles,” I wrote Young a week before she devised the plan. The machine, I knew, long since surpassed its warranty, but I aspired to longevity, and indeed, greatness, nonetheless.

Young subjected me to a series of humiliating tests. First, she strapped a mask resembling the creature from Alien to my mouth—remember the face hugger that deposits eggs into the unfortunate John Hurt character’s gut? This test measured my basal metabolic rate and determined how many vittles I would be allowed to eat to maintain fitness and to shed pounds. She asked me to perform one-legged squats and balance drills and various stretches proving I was

1) weak of hip; 2) soft of core; 3) limber as a 5-foot-9-inch length of number 18 rebar.

She used a goniometer to fit me to my road bike, and she used Dartfish video to help straighten my running gait. Young is a retired cycling goddess, one of this country’s best international riders of the 1990s, and she still stomps in regional endurance races. A full-time coach for the past 12 years, she’s known to be firm but flexible, as interested in mind as body. As I knelt on the floor of Pasternak’s office one day, an outsize rubber band looped around my knees, performing a dog-like move called the Fire Hydrant, I had plenty of time to admire Young’s own shapely and well-muscled gams; compared to hers, mine resembled those of a Modern Game fowl.

At first I carefully followed Young’s training regime, which appeared each evening in my inbox and consisted mainly of road and mountain bike riding and running, and a series of exercises meant to strengthen my core and hips. These floor routines seemed to be quaint “nice to haves,” not “need to haves,” so time-constrained as I was, I ignored them. Here’s where the soundtrack to the film version of this story shifts from major to minor key, but I’ve already made clear where this narrative is heading. Regardless, I knew my body responded well to training loads. I told her to bring it on, and before long I was heading out the door almost every day. I hadn’t run regularly in a few years, so Young mapped slow and steady 45-minute trail runs in 3-2 intervals; three minutes walking and two minutes running. Within a few weeks we increased those sessions to an hour.

“Brad, you really should be working on those hip stabilization exercises,” Young told me during a check-in chat, her chipper, can-do soprano tinged with a bit of concern. “You’ll be happy you did in the long run.”

“OK, Julie! I will,” I said, trying to match her buoyancy, imbued with the best of intentions and a desire to make her proud. But every few weeks when Young and I checked in, I’d have to admit that I hadn’t. I also played catch-up on Saturdays and Sundays, going longer to make up for missed workouts during the week.

“Just take it easy,” said Young, advising me to stick with the day-to-day program. “We’re going for lifetime wellness here.” But those long days felt good, and the running felt better than the cycling, liberating even, bereft of the flashy kit and spare tubes and helmet and the company of amateurs who fretted about their body weight like Georgia debutantes. Running was so utterly stripped to its core, a sandblaster for the soul, and I wanted to revisit the 90-mile weeks I enjoyed in my youth. I watched On the Edge, a film from the last century about an over-the-hill and once-disgraced distance runner played by Bruce Dern who returns to his home in Sausalito to race the Cielo-Sea, a fictionalized version of the Dipsea. The runner, Wes Holman, persuades his old coach to help him win the race. “I’m gonna take your bloated carcass and teach you how to become a mountain racer,” the coach, Elmo, played by John Marley, tells him. Running made my body hurt so good, and the miles indeed cleaved the jigglies from my torso.

Of course, well before my fall from my athletic state of grace, I started thinking about jettisoning bike and boat and circumambulating The Lake via the Tahoe Rim Trail. I figured I’d don a Go-Pro, drum up sponsors and wear their patches, tweet and Facebook my progress from the field. So I happily practiced by downing Nature’s Bakery’s fig bars and Clif Shots as I sidestepped Young’s recipe and upped my hour-long runs to nearly three. And that’s when the damnable arrow, the runner’s bane, found my Achilles.

I called Andy Pasternak’s South Reno medical office in a state of near panic. I was several weeks away from driving to Vermont for a gig at a climbing magazine, and I needed a remedy AchillesASAP. I was referred to a physical therapist whose ministrations included wretch-inducing cross-fiber massage and electro-stimulation, the latter of which made my toes twitch like a machine-gunned mobster—and this at $200 a throw. Those nostrums did nothing to repair the tendon in the short term. The therapist recommended I curb my athletic ambitions. She diagnosed weak hips, and prescribed the same floor routines Young wrote into the plan, which she had insisted were critical to my middle-aged fitness. I felt wretched and guilty as I drove across the country with an Achilles aching each time I depressed the gas pedal. When I reached my editorial residency in the Green Mountains, I admitted to Young what I did, and braced myself. But instead of shaming me with invective and giving me the boot, she rolled with it.

“Brad, what we’re doing here is laying the foundation for a lifetime of fitness,” she said, and she calmly recalibrated the plan. So rather than run roughshod on the Long Trail over Mt. Mansfield, I noodled my road bike between the Upper and Lower Pleasant Valley roads, drove to Mt. Washington to climb its moderate Henderson Ridge and slowly roller skied past verdant fields of happy heifers whose milk would go into Ben and Jerry’s Chunky Monkey. As I began putting less pressure on myself, and experienced more joy in the workouts I performed pain-free, I realized my tendon-sprung project hadn’t much altered the warming climate or slowed the universe’s rate of expansion. Even Jane said she still loved me. My ankle pained me, but truthfully, all was well with the world. In a way, my strained Achilles was a signifier of ambition, of overshoot. I didn’t need to run around The Lake or train like an athlete to live a longer life; all I really had to do was move my body.

In No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness, the University of Michigan’s Michelle Segar, a coach and kinesiology expert with a doctorate in behavioral psychology, makes the startlingly simple research-backed proposition that we doom ourselves to failure when we launch diets and exercise routines with the “wrong whys:” dropping x number of pounds, exercising for x number of hours or miles per week, decreasing cholesterol by x number of points or losing x number of inches off of one’s body; these metric-oriented goals are freighted with must-do obligatory angst, and most aspirants quit within six months of starting a program. Focusing on weight, mileage, actuarial tables and The Lake’s perimeter were more sticks than carrots, promoting episodic fitness rather than a lifetime of wellness. Young attempted to set me straight, but I’d deluged a noble urge with these extrinsic goals and drenched the whole business in glorified treacle. I emailed these thoughts to Young, along with the apothegm that “The journey is the destination.”

“I agree wholeheartedly,” she wrote back. “And you sing to the choir. This is my mission statement, even with hard-core endurance athletes: less performed with purpose and intention is more. The whole goal is to provide more balance to a demanding life.”

It occurs to me that this story of my inflamed Achilles is neither apologia nor elegy as much as it is an ode to wellness. Fitness really is about the journey; the destination, after all, we already know.

Now, Jane reminds me that it’s time to hike Galena’s trails. And so I go.


This article originally appeared in Tahoe Quarterly, Best of Tahoe 2015/May 2015. Reprinted with permission.
Contributing editor Brad Rassler is a Reno-based writer whose stories have appeared in Alpinist and Ascent. Find more of his work at

Reno 10-miler Training Plan for Beginning Runners

You have the best of intentions: You’re signed up to run a 10-miler. But many beginning runners find themselves overwhelmed as to how, and where to start training, as they gear up for the big race.

Every runner, new or experienced, needs to prepare themselves mentally and physically for the specific event’s demands.

The key to tackling the challenge of improving your running performance is first and foremost to stay injury-free.

10-Miler Logo

Just getting out there and running doesn’t work for many people, especially if you’ve been away from exercise for any period of time. So the first step: Find a beginning running plan to follow. There are beginning running programs online, or an even better option may be to find a running coach to help you develop a comprehensive, gradually progressed training plan.

There should be a clear objective to each and every training session, as well as an understanding of how that relates to the goal — in this case, a 10-miler. Empowered with this understanding, you can train more purposefully, which equates to more effective training and successful results.

Here are a few suggestions to improve the preparation and race experience for beginning runners:

  • Individualize your training and make it relative to your individual circumstances: A training plan needs to be based on your current fitness/past training and goals, and then gradually progressed as you adapt (very individual) to the training.
  • Toe the start line mentally and physically fit, injury free and hungry for action: The key to improving fitness and avoiding injury is a gradually progressed training plan.
  • Balance sport-specific training with supplemental cross-training for improved performance and injury prevention:
    • Focus on consistent hip and trunk stability, and general mobility.
    • Cycling, swimming and hiking are good supplemental cross-endurance training tools that will provide mental and physical variety.
  • Vary your training, which provides the opportunity to continue to challenge and improve:
  • Once a solid endurance base is in place, systematically and consistently include speed and higher tempo workouts in your training plan.
  • Train hard and rest hard – rest should be of equal importance to the running workouts
  • Quality workouts trump quantity.
  • Train to meet the specific demands of the 10-Miler:
    • Gradually build up your endurance toward the 10 mile distance.
    • Train at the intensity you hope to hold during the event.
    • Simulate the event’s terrain in your training – uphills, downhills and flats all present different challenges.
  • Use training to implement your nutrition, hydration and recovery strategies:
    • Believe it or not, chocolate milk tops the list for post-run recovery drinks.
    • Dial in your race-day nutrition during your preparation, not the week or day before.
    • Build your bank account of sleep leading into the race.

Ultimately, the key to successful training is individualizing the plan to efficiently and consistently fit all the training components into life’s priorities of family and work. Individually developed plans also consider how each individual adapts to the training load — to ensure adequate rest to counter-balance the work — resulting in a progressively upward performance trajectory.

Whether you’re looking to complete your first Reno 10-Miler or you want to set your own personal record, Silver Sage Sports and Fitness Lab helps people at all levels of ability. If you have questions about any of these workouts or are just looking for advice, email us at

10-Miler PR Training Plan for Advanced Runners

10-Miler Logo

The key to improving running performance is first and foremost staying injury-free. In our experience, runners can insure against injury by investing in consistent purposeful hip and trunk stability exercises, global mobility (joints, muscle length, soft tissues), quality work and quality rest, and a gradually progressed training program.

There should be a clear objective to each and every training session, as well as an understanding of how that relates to the goal — in this case, a 10-miler. Empowered with this understanding, you can train more purposefully, which equates to more effective training and successful results.

Here are a few key components of a 10-mile training program, assuming you already have a solid endurance training base in place.

  1. Consistent, trunk-hip stability work:
  • Training the ability to hold a stable, neutral pelvis and spine and efficiently generate the power from the hips in to the lower extremities) x two-three days/week.
  • Hip activation (to improve hip recruitment in the running stride) x three days/week as a warm-up protocol.
  1. Speed and power sessions; for example, a track workout with 3 sets (5×200 meter on/200m easy). The “on” is performed at 80% ramping toward 100%.
  • The objective is to institute solid, efficient mechanics, as well as to gain running-specific strength and power. We need to get fit to run, not run to get fit.
  • We start these at a more moderate intensity to ensure that purposeful, controlled mechanics are in place. Once established, increase the speed, power and intensity.
  • The goal is not how fast we can run at the expense of technique, but how well we can maintain solid, controlled movement under higher intensity. This workout, by controlling recovery time, also helps improve recovery rates.
  1. Interval sessions for the 10-miler may start with lactate/anaerobic threshold intervals and progress to V02 type intervals, depending on each individual’s race goals.
  • Lactate threshold intervals train the body to more efficiently process the lactic build-up. Lactic acid is a by-product of burning carbohydrates. This easily metabolized fuel source is the energy of choice at higher intensities. As the intensity levels transitions along a spectrum from aerobic (with oxygen) to anaerobic (without oxygen), so does the fuel source from fats to carbohydrates.
  • By consistently incorporating these intervals (and we suggest alternating them on flat terrain and as hill repeats), at the appropriate time during the week, you will run, with more metabolic efficiency at higher speeds.
  1. Supplement running with cross-endurance activities, such as swimming, cycling (road and mountain) and hiking. While we want to perform specific structured workouts while running to gain the greatest specific muscular and metabolic adaptations, using other forms of exercise to continue to develop and maintain a wide endurance base provides active recovery, mental and physical variety to avoid feeling obligated to running and injury prevention.

Ultimately, the key to successful training is individualizing the plan to efficiently and consistently fit all the training components into life’s priorities of family and work. Individually developed plans also consider how each individual adapts to the training load — to ensure adequate rest to counter-balance the work — resulting in a progressively upward performance trajectory.

Whether you’re looking to complete the Reno 10-Miler injury-free or you want to set your own personal record, Silver Sage Sports and Fitness Lab helps people at all levels of ability. If you have questions about any of these workouts or are just looking for advice, email us at  




Breaking Barriers Women’s Race Ride

Check out the Breaking Barriers Women’s Race Ride we have created…

Breaking Barriers Race Ride (2)

There are bunches of training race rides (River Rides, Coffee Republic, Folsom Bike, Drop Ride, Wheelmen races, etc), which i think are invaluable training tools for leg speed, and dig-deep high intensity efforts. But I am hanging on by the skin of my chin in these training race rides – with not even a chance to throw down a well-timed race tactic.

Breaking Barrier provides just that venue for women to get a high intensity workout and take advantage of the opportunity to gain race tactic experience. As a successful racer – you must have the basic requisite of fitness to be a player, but ultimate success is knowing how and when to conserve in order to use “it” when the small voice of intuition says, “Go!” You learn by trying and this venue provides the perfect opportunity to race with clever, intuitive abandon and leave it all out on the road.

Let me know if you are interested, and I will add you to the Breaking Barrier FB page

Team City Junior Mock Race Clinic

Looking forward to Taking It To the Streets coaching the Sacramento Team City Juniors in a Mock Race.

Its a great opportunity to share my experience and perspective on all of the ingredients that contribute to successful racing. It starts with the bike fit for efficiency and handling, and consistently following a well-structured training plan.


But fitness is only the very basic requisite that allows us to be a player in the race – its ultimately positioning near the front; conserving when possible in order to use “it” when it counts; reading the race and learning better what to expect; and employing intuitive tactics – for me this means listening and acting when the small voice says “go”, to go without hesitation or doubt.

For this clinic we have recruited some of the area’s women racers to act as mentors, and help create a more dynamic challenging mock race feel for the juniors. Mentors are sure to gain as much knowledge and experience as the juniors.

The Mock Race format as follows…


We create teams of four.

For the initial part of the race – we have the teams huddle-up  and devise their team plan. We race a one lap race, each lap the team designates one leader. They as a team will figure out how to best help the designated leader, based on his or her strength, win the race. Each person on the team will have the opportunity to be the designated team leader. After each lap – we regroup and critique tactics as well as answer questions.

During the second part of the race –  two sprint lines are marked on the course, and the teams will practice giving lead outs, again rotating the designated sprinter.