Maximize Your Off-Season

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Fall in to Fitness Special

Maximize your off-season and cash in on this off-season special 16-week comprehensive, training program, including:

  • Daily individualized training program, tailored to each individual’s current fitness, future goals and life schedule, posted on Training Peaks, a web-based coaching platform
  • Endurance focused mobility-stability and strength program
  • Sport-specific strength and endurance base building
  • A metabolic efficiency test utilizing cutting edge technology to determine your individual, well-defined, optimal fat burning zone
  • Nutritional guidance to optimally couple nutritional choices with endurance base training to improve metabolic efficiency

Package Price: $875

Regular Price: $1,200

To redeem this special fall offer, training must be initiated by October 31, 2016.

Learn more.

 

Does off-season mean we hibernate and curl up in a comatose state on the couch with a bag of chips? Maybe not. Off-season provides an invaluable opportunity to give yourself a mental and physical hall pass from single sport focus structure. It is the time to step back and enjoy the opportunity of mental and physical variety. I like to think of it as, waking up and doing what sounds fun vs feeling obligated to a structured run or ride.

Take a Fall Hike

But in my experience as an athlete and coach, I have realized that off-season provides a valuable opportunity to improve endurance-related metabolism and movement. It is the time of year to prioritize improving the body’s ability to efficiently tap in to existing energy stores (ie fats). It is also the ideal time of year to capitalize on improving our functional movement and strength, so with this foundation in place we ride and run with more unthinking fluid, efficiency and power.

Metabolic Efficiency Testing to capture the individual’s optimal fat burning zone

Off season is the optimal time to couple endurance base training with a more carb restrictive diet to extend our body’s ability to more efficiently metabolize existing fat stores, and train this metabolic efficiency at higher intensities. Replacing calories expended during endurance pursuits with calories in, is not a realistic, but we can train our body to better utilize its infinite existing energy stores (fat). This is applicable for every endurance athlete, of every distance and discipline.

Movement Prep to activate the nervous system

We can also capitalize on the off-season to improve our ability to better control and coordinate our movements as well as boost functional strength. This change of mental focus from single sport specific structure to a more activation-mobility-stability and strength focus, provides invaluable mental and physical variety. But it’s not variety for the sake of variety. In my experience this off-season focus and investment is the secret weapon to in-season performance.

Activation exercises held statically at the end of range

The first-step in developing improved movement and functional strength is improving the brain to muscle communication. This is achieved with a series of research derived and lab tested activation exercises. I need to be able to feel the muscles, before I can strengthen and recruit the muscles in a movement. These exercises are focused on kicking the under-utilized glute muscles, in to action. If I can get the most powerful muscles in the body generating power – that will result in a significant performance gain. Improving glute-recruitment is also a key to injury prevention, as properly firing glutes (and a functionally stable trunk) dictate the hip-knee-toe alignment.

Stretching consistently included in stability-strength circuits

During off-season we can prioritize improving global mobility (not fixating on the single troublesome body part, ie tight hamstring) to move our body as a harmonious unit. Mobility provides appropriate sensory feedback, and biomechanical alignment. For example, most of us due to sedentary lifestyles sitting in cars and at computers are in a constant state of flexion, resulting in tight adductors and internal rotators, which internally rotate the leg, contributing to mal-aligned hip, knee and toe. Counter this constant flexion with a global, consistent mobility practice.

Learn to move well

Improved mobility for improved alignment is just one piece, we also need to ensure proper recruitment and strength from the stabilizers. By investing time in the off-season with an effective stability-focused program, you will develop muscles that create the foundational, stable platform for the prime movers to direct the force and power in the intended direction.

So what’s the point? We have the tools to help you capitalize and maximize your off-season. It is attention to these off-season details that will set your functional foundation in place, and you will reap in-season rewards of injury prevention and improved performance.

Prepare for Donner Lake Triathlon

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Silver Sage Sports and Fitness Lab is presenting two clinics to help attendees prepare for the 35th Donner Lake Triathlon, held in Truckee, Calif., July 23-24, 2016.  The event features an epic setting, a beautiful and challenging course and is located very near Truckee and North Lake Tahoe. 2016 also marks the 6th annual Donner Lake Kids Triathlon and the 4rd annual Donner Lake Half Triathlon.

The first clinic will be held at the South Valleys Regional Sports Complex (15650 Wedge Parkway) on May 2, from 5:30-7:00 p.m. It will be a discussion outlining the details and demands of the race and how to properly train for the event. Julie Young, head coach and director of Silver Sage Sports and Fitness Lab and pro XTERRA/mountain biker Suzie Snyder (a Silver Sage-sponsored athlete), will discuss the importance of proper bike fit, performance strategies, common mistakes that athletes make and injury prevention techniques to make sure participants arrive at the triathlon in the peak condition. Attendees are asked to bring yoga mats and mini-bands with them to the first clinic.

The second clinic will be held June 20, from 5:30-7:00 p.m., with the location dependent on weather. The clinic will be an active session leading participants through a mock race day beginning with transition set-up, warming up and finally executing the race. Participants should bring the appropriate equipment and be prepared to swim, bike and run very short segments of each discipline.

A suggested donation of $15 is highly encouraged. It will benefit Bike Like A Girl, a local non-profit group empowering adolescent girls through cycling.

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Prepare for Tahoe Rim Trail Endurance Runs

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Silver Sage Sports and Fitness Lab is presenting two clinics to help attendees prepare for the Tahoe Rim Trail Endurance Runs, taking place July 16, 2016. The 55K, 50M and 100M races will will be run on single-track trails and dirt roads within Spooner State Park and on the Tahoe Rim Trail located within the state park and on National Forest land all at or above 8,000 feet of elevation.

The first Silver Sage clinic will be held at the South Valleys Regional Sports Complex (15650 Wedge Parkway) on May 9, 2016 from 5:30-7:00 p.m. Clinic attendees will hear from Julie Young, head coach and director of Silver Sage Sports and Fitness Lab and pro XTERRA/mountain biker Suzie Snyder (a Silver Sage-sponsored athlete), who will focus on training principles and injury prevention exercises to teach runners how to prepare for an ultra-distance race in the 10 weeks before the event. Overuse injuries are extremely common among runners so participants should come prepared to move and practice specific exercises and running mechanics drills in order to strengthen their bodies and avoid injuries before it is too late. Attendees are asked to bring their yoga mats and mini-bands with them to the first clinic.

The second clinic will be held June 6, with the location dependent on weather. Participants will learn how to effectively taper their training in the final five weeks before the event and discuss race strategy and logistical concerns for event day. Attendees should come prepared to run.

A suggested donation of $15 is highly encouraged. It will benefit Bike Like A Girl, a local non-profit group empowering adolescent girls through cycling. 

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Prepare for XTERRA Tahoe City

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Silver Sage Sports and Fitness Lab is presenting two clinics to help attendees prepare for the XTERRA Tahoe City races, which celebrate the natural environment of Lake Tahoe’s excellent terrain, trails and blue water. Both the XTERRA Tahoe City and the XTERRA Lake Tahoe are qualifying races for the XTERRA USA Championship.

The first Silver Sage clinic will be held at the South Valleys Regional Sports Complex (15650 Wedge Parkway) on April 18, 2016 from 5:30-7:00 p.m. Clinic attendees will hear from Julie Young, head coach and director of Silver Sage Sports and Fitness Lab and pro XTERRA/mountain biker Suzie Snyder (a Silver Sage-sponsored athlete) as they outline the details and demands of the race and how to properly train for it over the nine weeks leading up to the event. They will discuss performance strategies and key workouts, while also demonstrating injury prevention and specific strength exercises to build explosive power to help prepare for race day. Attendees are asked to bring yoga mats and mini-bands to the first clinic.

The second Silver Sage clinic will be held Monday May 23, with the location dependent on weather. The clinic will provide participants with a tour of the bike and/or run courses to prepare for event day. Young and Snyder will address technical aspects or obstacles on the bike course and answer questions about proper techniques and strategies. This clinic will involve running and mountain bike riding, and attendees are asked to come prepared to run and ride.

A suggested donation of $15 is highly encouraged. It will benefit Bike Like A Girl, a local non-profit group empowering adolescent girls through cycling.

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Prepare for Carson City Off-Road

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Silver Sage Sports and Fitness Lab is presenting two clinics to help cyclists prepare for the Carson City Off-Road, presented by Epic Rides. Joining April’s Whiskey Off-Road in Prescott, Ariz., and May’s Grand Junction Off-Road in Grand Junction, Colo., the Carson City Off-Road is scheduled for June 17-19. The race will feature three graduated distance course offerings, from professional to amateur, including the recently opened Ash to Kings Trail along west Carson City, and will offer a Pro Purse of $100,000 across all three events — the most significant cross-country mountain bike purse worldwide.

The first Silver Sage clinic will be held at the South Valleys Regional Sports Complex (15650 Wedge Parkway) on April 11, 2016 from 5:30 – 7:00 p.m. Attendees will hear from Julie Young, head coach and director of Silver Sage Sports and Fitness Lab and pro XTERRA/mountain biker Suzie Snyder (a Silver Sage-sponsored athlete), who will discuss: the importance of  proper bike fit; how pelvic and spinal posture directly affect injury prevention and performance; efficient pedaling technique; off bike exercises to prevent injuries and improve performance; and key workouts to help riders prepare in the nine weeks leading up to the event. Attendees are asked to bring yoga mats and mini-bands to the first clinic.

The second Silver Sage clinic will be held May 16, 2016, from 5:30 to 7:00 p.m. with the location dependent on weather. The clinic will help riders prepare for race day by discussing and possibly riding parts of the course, depending on weather and trail conditions. If the trail is in good condition, riders will be led on a course preview with discussion of technical considerations and riding technique demonstrations. In case of poor trail conditions, a road ride may be substituted and attendees will learn a key training workout that can be implemented for the remaining four weeks prior to event day. This clinic will take place on mountain bikes and attendees should come ready to ride.

A suggested donation of $15 is highly encouraged. It will benefit Bike Like A Girl, a local non-profit group empowering adolescent girls through cycling.

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

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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.

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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 michael.s.sayers@gmail.com or  Julie Young at jyoung@o2fitness.net.

Reno 10-miler Training Plan for Beginning Runners

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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 jyoung@o2fitness.net.

10-Miler PR Training Plan for Advanced Runners

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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 jyoung@o2fitness.net.  

 

 

 

Breaking Barriers Women’s Race Ride

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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

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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.

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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…

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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.