Zoom Performance – Zoom Performance

Meet the Coach: Danna Herrick

Zoom Performance — Tue, 16 Jun 2020 11:56:00 +0000

Want to learn more about the Zoom Performance team of coaches? We will be highlighting one coach at a time, giving you the opportunity to learn what makes them tick, how they came to join the team, and their best advice to athletes!

Next up, is Coach Danna. We asked her to share a little about herself. We hope you enjoy this little look behind the scenes!

Name: Danna Herrick
Hometown:
Boone→ Kirksville, Missouri → Des Moines → Michigan → Des Moines… by way of Childhood, College, Physical Therapy School, Career, Professional Running, Coaching…and the adventure continues!
Family: Wife to Justin and Dog-Mom to Hawi, our 7 year old goldendoodle
High School: Boone High School (2005)
College: Truman State University (2009), Des Moines University (2012)
Degree: Bachelor of Exercise Science and minor in Spanish, Doctorate in Physical Therapy
Athletic background: High school – cross-country, basketball, track, softball, dance; College – cross-country and track & field
Areas of specialty or expertise: Run coaching, gait analysis, movement analysis
How did you get into coaching: I have been fortunate to have had the guidance of many exceptional coaches and mentors throughout my athletic career. Those individuals each played a role in developing me into the woman I am today and influenced my path beyond running. I want to give back to the sport and to share my knowledge, passion, and joy for the journey beyond the finish line.
Activities outside of training/coaching: Hiking, indulging at local breweries, doodle dates, traveling
Favorite memory from racing: That’s a tie…Qualifying for and racing at the Ironman World Championships with Justin (2015) and the USA Olympic Marathon Trials (2020) with my entire family and A-Team, all celebrating the experience together.
First job or strangest job you’ve ever had: I detasseled corn fields north of Boone for 6 weeks the summer before 7th grade. I spent my entire paycheck on a 5 disc CD player in order to rotate Ace of Base, Spice Girls, Jock Jams, MTV Party To Go, and (likely) a Napster-burned disc on “shuffle”.
One piece of advice you give (or would like to give) to every athlete: Training for any sport can seem long…but life is short. Choose joy along the journey. As rewarding as the finish is, the middle – the becoming on the path is the real party. Dance and celebrate where you are today.
Favorite race you’ve ever done: Boston Marathon (2017), Ome 30k in Japan (2018), and Frankfurt Marathon (2018). I would love to get my arse on a triathlon bike again… I hear Mont Tremblant is a European escape in disguise.
Favorite place where you’d love to go to train: Muskoka, Canada
Stupid human trick you can perform or other unique talent you have: Dancing…a stupid human trick or a unique talent? That’s up for debate.
Any other interesting facts or things you’d like people to know about you: I considered myself a “runner” until I met and married Justin. 2 days after he raced the Ironman World Championships (2012) we celebrated our honeymoon on the island of Kauai. Over a plate of pancakes and coconut syrup, I said “I want to race an Ironman before we have kids someday”… 3 years later, we stood together on the startline in Kona and I realized I wasn’t just a “runner.” I no longer label myself or measure where I think the ceiling is… the truth lies in the people I surround myself with, the challenges they help me leap toward, and the beauty of life when we say ‘yes’ to adventure and to ‘the sky’s the limit.’

Meet the Coach: Justin Herrick

Zoom Performance — Mon, 04 May 2020 12:03:54 +0000

Next up, is Coach Justin. We asked him to share a little about himself. We hope you enjoy this little look behind the scenes!

Name: Justin Herrick
Hometown: Charles City, IA
Family: Danna Herrick (spouse), Hawi (Goldendoodle)
High School: Charles City High School
College: Wartburg College, Morningside College, Drake University
Degree: BA-English, MAT-Education, PhD (in progress)
Athletic background: HS-basketball, baseball, football, track; College-Football
Years coaching: 10 (7yrs junior elite triathlon, 4yrs Zoom Performance)
Coaching or related certifications: USAT Level 1, HS Coaching Endorsement
Areas of specialty or expertise: Triathlon
How did you get into coaching: I wanted to better myself as a triathlete and understand the sport to compete at a high level.
Activities outside of training/coaching: Fishing, hunting, and traveling
Favorite memory from coaching: Seeing athletes finish their first Ironman is always an emotional moment after the years and/or months of hard work.
Favorite memory from racing: Finishing top 10 amateur American at Kona in 2015 is on my all-time list, especially after getting hit by a car and breaking my collarbone 8wks prior.
First job or strangest job you’ve ever had: Basket boy at my local swimming pool. I thought I hit the jackpot making $4.25/hr as a 15-year-old.
Most embarrassing moment from a race: Prior to the start, I clipped in my shoes on the wrong side. When I jumped on the bike, I immediately flipped over my handlebars when my cranks wouldn’t rotate because of the shoes!
Favorite piece of gear/training equipment: Running Shoes…they’re simple, easy to pack, and you can’t get a flat tire or mechanical.
Best/worst advice you’ve been given: Patience. We live in a world that is all about the ‘instant,’ whether that is for results, information, or wants. Sometimes the reward is worth the wait.
One piece of advice you give to every athlete: There’s no secret workout or secret sauce. It’s just consistency over a long period of time. It’s not sexy, but success comes from grit and hard work. Simple.
Favorite race you’ve ever done (current or past) or one on your bucket list: So far Kona, but I’m hoping to race Dirty Kanza someday.
Favorite place to train: Scottsdale, AZ
Any other interesting facts or things you’d like people to know about you: My wife and I moved to Michigan for 4 years so she could run professionally and are now in the process of coming back to Des Moines!

Meet the Coach: Summer Rehkemper

Zoom Performance — Sat, 28 Mar 2020 20:32:24 +0000

First up, is Coach Summer. We asked her to share a little about herself. We hope you enjoy this little look behind the scenes!

Name: Summer Rehkemper
Hometown: Indianola, Iowa; currently live in Urbandale
Husband: Bobby
Boys: Drake (15) and Blake (7)
High School: Indianola
College: Drake University
Degree: Elementary Education
Athletic background:
High school: track, cross country, basketball
College: track, cross country
Years coaching: Coached high school athletes for 4 years; I’ve been coaching with Zoom Performance for 4 years
Coaching or related certifications: USAT, USATF official, high school coaching endorsement
Areas of specialty or expertise: Running
How did you get into coaching: When I was getting my teaching degree I knew I also wanted to coach, so I got my coaching endorsement
Activities outside of training/coaching: I am 100% hockey mom
Favorite memory from coaching: Anytime an athlete finishes and they accomplish their goals – just the excitement it is so much fun to be a part of
Favorite memory from racing: My favorite memory from racing is racing Worlds in Chicago and having my parents and Bobby and our boys all there.
First job or strangest job you’ve ever had: I worked at Drug Town.
Most embarrassing moment from a race (for yourself or one you witnessed): I flipped over my handlebars at the bike dismount (coming in hot!)!
Favorite piece of gear/training equipment: Love my Garmin watch
Best/worst advice you’ve been given: Live in the moment.
One piece of advice you would give to every athlete: Have Fun! You can’t control everything.
Favorite race: Worlds in Chicago
Favorite place to train: Hawaii
Other sports you’ve played/competed in besides swim/bike/run: Track, cross country, basketball, softball
Stupid human trick you can perform or other unique talent you have: I can rap, Ice Ice Baby!
Any other interesting facts or things you’d like people to know about you: I throw up before every race.

Top 5 Strength Movements for Endurance Athletes

Zoom Performance — Mon, 30 Jan 2017 16:52:36 +0000

The relationship between strength and performance is well-documented, but for endurance athletes focused on performance that relationship represents a balancing act. The trick is to incite muscle gains while also maintaining range of motion and retaining flexibility.

This means focusing simultaneously on the “how” as well as the “what”. By doing the right exercises in a controlled way, focused on form and high reps, athletes can incorporate strength training to elevate performance and reduce injuries.

These exercises represent some of the best.

Deadlift

Perhaps the best full body exercise, the deadlift uniquely ties muscle groups together as an overall fitness builder. A deadlift involves a controlled motion to lift a loaded bar from the ground taking you from a bent position at the waist to standing up straight. Done properly your back remains flat (neutral) throughout and knees have only a slight bend. Your hips (not your knees) provide the power.

Performance keys: Straight to slightly angled shins, midline stability, never put an arched spine under load

Primary Gains: Back, glutes, legs
Secondary Gains: Overall fitness
Performance Gains: Strength-builder for leg drive and stability
Alternatives: Hip hinge

Squat

The mention of squat likely brings to mind overloaded bars bending over a division one football behemoth’s back. While that may be the same motion, the reality is that squatting can be done with only your body weight, a kettle bell or dumbbells. The focus should be starting slow with no weight or very light weight and focusing on keeping your spine straight throughout a controlled motion.

Performance keys: Straight back, knees aligned with feet, simple squat taking your hips beyond parallel to your knees

Primary Gains: Glutes, calves, quadriceps
Secondary Gains: Abs, lower back, shoulders and arms
Performance Gains: Overall strength, explosiveness
Alternatives: Hip Sled (though many ancillary benefits to core strength will be missed)

Pushup

It’s a classic for a reason. Pushups are a simple bodyweight exercise that requires no equipment and through modification virtually anyone can do them. Yet despite the simplicity, pushups offer significant upticks in upper body strength. In addition they are one of the more flexible exercises where simply varying hand placement can focus work on specific muscle groups.

Performance keys: Touch chest to floor, if you can’t do sets of at least 10 consider modified (knees on floor)

Primary Gains: Chest, Triceps
Secondary Gains: Abs, deltoids
Performance Gains: General upper body strength– great for swimmers
Alternatives: Bench press or dumbbell flys

YTA’s

Building strong shoulders and improving your posture looks a lot like imitating the Village People. In this instance however the pertinent letters are Y, T and A and the A is executed a little differently than you remember.

To execute YTAs simply grab a set of dumbells or the ends of a resistance band secured under your feet. With perfect posture (shoulders back) and in a controlled motion, move your arms to the Y position then back to the your sides, then T and finally A. For the A your arms will not go over your head but remain at your sides as you pivot your hands so our palms face to the front. All three motions end with hands returning to your sides after each rep.

Performance keys: Slow and deliberate motion, do not compromise form for heavier weight

Primary Gains: Deltoids
Secondary Gains: Lats, abs and traps
Performance Gains: More powerful pull on swimming strokes
Alternatives: Seated dumbbell shoulder work

Side Lunge

The side lunge is a variation on the standard lunge that helps engage your core while tying the motion in your hips, glutes and thighs together. They are executed similarly to a standard lunge, but as the name implies the lead step is taken to the side of the body. Properly executed your torso will stay tight and your weight will be on your heels.

Performance keys: Keeping torso straight, shin directly over your foot. Heels of both feet flat on the floor throughout

Primary Gains: Glutes and quads
Secondary Gains: Hamstrings and abs
Performance Gains: Better pedaling strength, knee stability for runners
Alternatives: None

A Custom Strength Plan

Incorporating a strength program can be crucial to maximizing results for endurance athletes, but finding the right program depends greatly on your body type, current strength level and goals. At Zoom Performance we are dedicated to understanding all factors and finding the right solutions for you.

If you are ready to take your performance to the next level, contact us for a free consultation.

The Resolution Lie: Why 92% of New Year’s Goals Fail

Zoom Performance — Sat, 31 Dec 2016 17:52:47 +0000

Despite the best of intentions, only 8% of New Year’s resolutions are successful. Even more shocking, 25% will fail within the first week. A look at some common causes for failure can be key to setting realistic goals for your New Year.

Takeaways:

More Americans will make New Year’s resolutions than watch the Super Bowl
Only 8% of those resolutions will be successful
Understanding why so many fail can be key to setting effective goals for 2017

Self-reflection upon entering a New Year is a common thing. Defining what went well last year while reflecting on what we’d like to do better is what makes us uniquely human. So too does our innate struggle to drop old habits and pick up new ones.

Understanding why our attempts at change sometimes fail can help us avoid common pitfalls and build goals that last.

Resolution Pitfall 1- Too Large of a Change

Sadly, life doesn’t work like a montage from an 80’s movie. You can’t win the all-Valley Karate tournament by hanging out with an elderly Japanese mentor for a few weeks. Real lasting change takes time and progresses slowly.

This makes resolutions easy, but follow-through hard. Stretch goals are a challenge because circumstances change and challenges arise which make them easy to abandon. A better plan is to focus on the steps to attain your goal rather than the big outcome you desire. By setting more realistic goals you’ll enjoy the journey, build good habits and celebrate small victories along the way. Progress, not perfection.

Best Practices

Remember January is busy, be realistic about what you can accomplish in both the near and long term
Carefully consider what your goal will take in terms of time, money and effort. Be realistic in assessing your readiness
Start slow. Changing your routine too drastically can bring major unintended consequences to your body, motivation and attitude

Resolution Pitfall 2- Too Broad of a Focus

Many well-meaning people often set themselves up for disappointment in the New Year by being too aggressive. Fueled by dreams of an “extreme makeover” type transformation, they simply try to tackle too many goals at once. According to statisticbrain.com, the top five common resolutions include the following.

Weight Loss
Getting Organized
Finances
Personal fulfillment
Fitness

Tackling just one of those changes can be challenging. Loading up more is a recipe for failure and reduces the chances of even seeing one through to fruition.

Best Practices

Pick a single meaningful change to pursue
Give some thought to the impacts to your body, finances and relationships that your goal will require
Consider time constraints and other obstacles you’ll face and how you’ll persevere

Resolution Pitfall 3- Poorly Defined Goals

Another frequent culprit in failed resolutions is failing to clearly define the resolution itself. We tend to think in terms of outcomes or feelings rather than measurable changes.

I want to

… get faster

…be stronger

… look better in a bathing suit

… save money

All are noble intentions, but none are truly goals because they aren’t measurable. If you don’t know where you are going it is easy to get lost, distracted or not even know when you’ve arrived. Dialing in a specific and measurable goal is the first step to seeing that goal through to the end.

Best Practices

Make your goal SMART (Specific, Measurable, Agreed upon, Realistic & Timebound)
Consider writing and signing a formal contract with yourself outlining your goal and the metrics you’ll use
Share your goal with a friend or accountability coach
Start a journal to track progress toward your goal and set a schedule to regularly review progress

The New Year is full of opportunity. By carefully building your goals you can take action and make it a year to remember. If you’d like some help defining and tracking toward fitness, nutrition or strength goals, our coaches would love to help. Accountability and a rock solid plan can be crucial in making your wish into a reality.

Attack Your Offseason: Why a Functional Movement Screen is Job 1

Zoom Performance — Mon, 19 Dec 2016 16:01:55 +0000

Throughout a long season and career, endurance athletes put an incredible amount of stress on their muscles, joints and soft tissue. While the movements required for a given sport are similar between competitors, how a specific athlete handles the load can differ greatly.

Understanding how your unique body moves and adapting your approach can be key to success, longevity and injury prevention. A Functional Movement Screen can help.

What is it?

A Functional Movement Screen is a test delivered by a licensed coach that takes an athlete through a series of seven basic movements to map out how their body behaves. These include asking the athlete to squat, twist, push, pull and bend. The test uses light weights and is most concerned with form and alignment of the upper and lower body.

The assessor will look for tightness, weakness and compensation through each movement with a focus on defining potential issues. These are related to how an athlete balances and adapts to the specific demands of the task. The assessment is not difficult, but can provide great insight.

Why should I care?

Many factors influence how an athlete completes the core movements of the screen. These include injuries (past and present), age, lifestyle, genetics and many more. In short, you are uniquely you and how you handle load through movement is different than anyone else.

The results will offer insights into training more efficiently and have implications for your entire approach. Adapting a training plan to account for the “unique you” is crucial to…

Helping you to safely and effective ramp up training
Preventing injuries by identifying and mitigating risks
Customizing an approach to your body type, movement patterns and core discipline

When is a Functional Movement Screen most beneficial?

The deficiencies and opportunities uncovered by the assessment will require tweaks to training, equipment and approach. This could mean new or different strength training, modifications to technique, equipment or others. Implementing changes like these are helpful any time. Be that in the offseason or during the rigors of a competitive season.

Getting Started

The Functional Movement Screen is being offered now to help athletes gear up for a successful 2017. In addition, Zoom Performance is also offering a variety of additional assessments addressing mechanics, nutrition and strength testing. All will be customized to your specific situation and discipline.

The January calendar for all is filling fast and capacity is limited, so if you are interested, please contact your coach for more information.

Holidays 2016: 20 Gift Ideas for Endurance Athletes

Zoom Performance — Fri, 02 Dec 2016 14:26:11 +0000

Shopping for an endurance athlete can be challenging. This is because the same people who take their training seriously also take their gear seriously.

If this sounds familiar and you’d like to avoid another year of feigned gratitude and post-holiday returns, we are here to help. Our holiday gift guide will set you on the right track.

Specialized Socks
Can you imagine a more disappointed child than the one who unwraps socks on Christmas morning? Yet for an endurance athlete, socks represent a rock solid gift. They are affordable, memorable and personal. Unfortunately for the giver there are also roughly infinity different styles and brands. Navigating the landscape requires the marriage of the recipient’s goals with some expert analysis. Luckily Runner’s World did the legwork, putting many through their paces and declaring a winner in each of 15 categories.

Headlamp/ Safety Light
Outdoor training in winter requires illumination to help athletes navigate their path and avoid trouble. For under $100 a headlamp is a fabulous gift option. While models vary, the three key things that separate them are brightness, battery life and weight. For our money the Olympia EX550 hits the mark on all three while also remaining affordable. It includes a rear red safety light and an adjustable 550 lumens of power.

Winter Headgear
When exercising outdoors it is frequently difficult to manage gear to match every scenario. You start off freezing, you quickly get hot and you lack the time to stop and adjust. You need something that is light, can be used in flexible ways and is easily adjusted. The original buff meets all of the above criteria, can be used throughout the season and checks in at just $25. Configurable as a full balaclava, hat, earmuffs or even a do-rag it is great for cyclists, runners and Hell’s Angels alike.

Gear as Problem Solver
Another great option for gifts is the gear that solves a common problem in a unique way. Most the recipient may not even know existed. We found several we love.

The Undress
The Undress makes a simple promise to women- “change clothes without getting naked”. It is the perfect gift for the busy fitness enthusiast who sneaks a workout into the smallest of windows. With the Undress, users can transition from fitness gear or a bathing suit to active wear virtually anywhere. The product is so innovative it nearly blew up Kickstarter, and yet only costs around $65.

Pedal Power Chargers
Remember how Gilligan powered each of the Professor’s harebrained inventions using only a stationary bike made of coconuts? Well just a scant 40 years later, today we are all Gilligan. Each of us can harness the energy from a bike ride to charge our cell phone and devices. While you may have heard of this before, recent innovations have made this easier and more flexible than ever. MakeUseOf.com took a look at several popular models.

The Flip Belt
The Flip Belt represents a way for athletes to bring their phone, credit card and cash along for their workouts without being weighed down or inconvenienced. All your essential gear slips into a super low profile belt that you wear. Think of it as a fanny pack for non-nerds.

Stocking Stuffers
No holiday gift guide would be complete without a few smaller items that can be used to fill stockings and help ol’ Santa out

General
Lip Balm– Keep ‘em kissable
Jump Rope– The old school fitness relic that’s still viable today
Disposable Hand Warmers– Portable heat is always appreciated
iTunes Card– Refill an inspirational music library
GU/ Cliff– Energy shots
Massage Gift Certificate – Sponsor an athlete’s recovery
Jerky– Nature’s ultimate paleo snack
Kind Bars– Natural bars that promise “ingredients you can pronounce”
Reflective Leg Bands– Safety + draw more attention to your calves

Cyclists
CrankBrothers Multi Tool – A cyclist must have
Ass Savers– The under-seat fenders with a cool nickname

Runners
Born to Run– The book is seven years old but still a must read
Throw-Away Gloves– Start a race warm, then ditch ‘em

Strength Training: Your Secret Weapon for Peak Performance

Zoom Performance — Thu, 17 Nov 2016 17:00:09 +0000

Endurance athletes are creatures of habit. Most began training because they love the core discipline of their craft, therefore their workout routines are very much… routine. Their favored fitness pursuits include a long ride, breaking a sweat on a run or the solitude of a lap pool.

While these athletes can understand how strength training might help them excel at their craft, they may still be resistant to adding it to an already full and carefully crafted plan.

“I train enough and can’t find the time for more”
“Lifting weights just isn’t fun”
“I don’t even belong to a gym”

While the thoughts behind these objections are valid, the reality is that resistance training need not be expensive, hard or time consuming. More importantly, the upticks are profound with benefits that resonate through race day and beyond.

Benefit 1- Injury Prevention
Endurance athletes know that even when done with efficiency and care, repetitive motion can lead to significant injury risk. While proper form can help mitigate many of these risks, a strength program can also help. Because of this, physical therapists have incorporated strength programs as a means to treat and prevent injuries. By building ancillary muscle their patients can help to promote stability in their joints when under duress. This is not only applicable in a physical therapy setting, but also for endurance athletes who often experience loss of form from exhaustion while competing.

Benefit 2- Improved Range of Motion
For years weight training was synonymous with lunks so musclebound they couldn’t even put their arms all the way down to their sides. This is unfortunate because the reality of resistance training can be the polar opposite. By focusing on specific exercises with low weight and high reps, range of motion is actually increased by weight training. The result is improved motion patterns and even better form. By adding lean muscle, athletes can increase the efficiency of every stride or stroke. The sum of these tiny changes can lead to significant performance increases.

Benefit 3- Increased Force Production
To truly excel at athletic pursuits means building your body into an efficient machine that converts energy in power. While cardio training can be integral to overall fitness, load-bearing exercise takes power generation to the next level. By breaking down an athlete’s motion and focusing on very specific exercises to complement them, overall efficiency in generating power can grow. The result is more power for less effort.

Benefit 4- Improved Body Composition
By incorporating weight training you not only complement your overall fitness goals you fundamentally change your body. You’ll increase your metabolism, decrease the impact of every heel strike and even streamline your aerodynamics on a bike. Changes to body composition not only help you as an athlete, they enhance your life. Perhaps the greatest impact to strength training can be summed up in three words. Look. Great. Naked.

The Bottom Line
Resistance training offers significant enhancements to an endurance athlete’s performance. Even longtime competitors can see significant changes by incorporating a modest weight training plan. If you are serious about performance and have yet to incorporate strength training, our coaches would love to help you find a plan that works for you. Getting started need not require extensive equipment, a gym membership or a significant time commitment but it will improve your outcomes. Contact us today to get started today.

Cycling Off-Season: Change Your Approach & Dominate 2017

Zoom Performance — Tue, 01 Nov 2016 18:00:03 +0000

You love to race. You are committed, relentless and diligent. Yet despite your dedication, by this time of year there is a part of you that is burnt out both mentally and physically. You still enjoy it, but a long season of ups and downs has you ready for a break.

They say absence makes the heart grow fonder, if this is true it means that a few months spent away from your road bike may be just the trick. The offseason of November – January represents a perfect opportunity to try something different.

Takeaways:

The bulk of the Midwest road racing season is wrapped up
November – January offers a chance for veteran racers to try something new
Several key activities can pay dividends, even while your road bike sits

Many road racers find that taking an off-season hiatus from their normal training can be a valuable tool to help them return even stronger next season, with renewed energy and focus.

For some, this hiatus can mean a period of detraining and a break from cycling altogether. For others however, a hiatus is less of a break from cycling and more a break from structured workouts, normal racing gear, and their usual style of riding. This type of hiatus can give athletes the same mental benefits as cycling inactivity but also adds performance and fitness increases.

Below we cover some ways to execute this type of plan and why.

Get On-Track by Heading Off-Road
Many off-season cyclists use their fall and winter to focus on off-road racing. While trail races, duathlons and cyclocross present different distinct disciplines from road riding, athletes who incorporate them can see some significant upticks that carry over to the road. These disciplines will maintain your fitness, enhance your handling skills and can help you with cadence and pedal efficiency. Perhaps most importantly your sense of burn-out will fade away as you find yourself enjoying cycling in a completely different way.

Zoom Article- Training for Cyclocross
Bike Iowa Cyclocross & Offroad Race Calendar

Cross Training
Serious strength upticks are difficult to obtain in the middle of a season. The offseason is a great time to focus on weight-training, swimming, running or other sports. Each of these disciplines offer benefits that will crossover to your time on the bike and substituting them for road racing can help you avoid repetitive motion injuries while staying in shape.

Zoom Article- Outdoor Training in Winter

Hop on a Mountain Bike and Ride for Fun
While focusing on target heartrate zones and mapping your pedal stroke can shave seconds off your race times, it does little to nurture the soul. A simple trail ride in the outdoors can build you up mentally while also serving as a reward for a long season and reigniting your love affair with cycling.

Think how nice it will feel to leave the heartrate monitor at home, find a trail and head out for a nice ride. Take your spouse and children with you and reacquaint yourself with the great outdoors and trail-riding.

Best Mountain bike Trails in Iowa

The Bottom Line
Regardless how you plan to tackle your offseason the important thing is to have an offseason. Training at high intensity over long periods of time can not only lead to injuries, it will certainly lead to boredom and burnout. What’s more the offseason is a gift, a chance to work on fundamentals and focus on details that you simply can’t achieve during the season.

If you’d like help defining your off-season any of our coaches would love to sit down and help you build a plan. Together you can craft an offseason routine that is customized to your goals, time constraints and passions. Remember, winning 2017 starts in 2016. Get started today.

Beat the Heat: Essential Racing Strategies for Hot Weather

Zoom Performance — Mon, 20 Jun 2016 17:52:23 +0000

When nearing a race, few things can be as disheartening as an extended forecast with temps north of 80 degrees. This is because experienced athletes know that of the many race day challenges, extreme heat presents a unique and dangerous wildcard. This makes adapting your preparation, approach and execution crucial to ensuring you have a successful day.

Athletes have two options to help mitigate the effects of heat – acclimate to it, or make accommodations because of it. Most leverage a combination of both.

Acclimation
To truly acclimate to extreme conditions, experts recommend two full weeks of daily workouts in race conditions. These should last at least an hour each with the exception of the final two days before the race.

While brilliant in theory, this is increasingly infeasible for many athletes who may be traveling for a race, faced with time constraints or finishing a taper. Those athletes may need to get creative and focus their efforts on partial acclimation.

A few best practices include…

Fake it– Do your best to approximate race day conditions with any of your remaining workouts. This may mean training in layers and indoors to reduce airflow. It may also require the use of a humidifier or dehumidifier.
Start early and modestly- Any heat training plan should ramp up gradually. Carefully monitor your body’s signals and markedly increase hydration and electrolyte ingestion before and after.
Change travel plans– If you are traveling for a race, arrive as early as possible. While two weeks may not be an option, even 3-5 days of light training on site can make a huge difference.

Accommodation
Even with proper acclimation, making accommodations for the heat requires changes to every portion of your plan.

Pre-Race

Re-assess your goals – Accept that PR’s in heat are a pipe dream. Redefine success and plan to reduce your pace 10% for the first quarter of the race. Mentally prepare yourself that you may end up even slower than that.
Significantly increase hydration – It should go without saying, but pre-race hydration is crucial in heat. Your plan should incorporate more than just water. Sports drinks or dietary additives with electrolytes and glucose are also necessary to build up stores in your body.
Try natural sodium loading – The days of athletes ingesting salt tablets are thankfully behind us, but amping up sodium intake moderately is a good idea the day before the race. Sports drinks and some extra table salt on your dinner the night before can provide more than enough.

Race Day

Consider pre-cooling– Reducing your starting core temperature can yield significant benefits. Race day tactics may include a light cool breakfast, a cold shower, a smoothie or cooling vest.
Obsess about hydration- Liberal use of sports drinks before and during your race is a must.
Ignore your watch– Make sure you are gauging your pace based on your level effort and not your time. Be diligent about implementing your plan of a 10% reduction in speed at the start. Re-assess this throughout the race.
Know your limits- Listen carefully to your body and heed any warning signs including excessive or early fatigue, dizziness, lightheadedness or cramping. There is a difference between toughing it out and hurting yourself. Pulling over for a minute or two, walking or even dropping out of a race are preferable (and cheaper) than an ambulance ride.

The Bottom Line
The biggest challenge athletes often face in managing heat on race day involves checking their ego. Endurance athletes are driven, tough and relentless. These are some of the positive attributes that make them successful, but they can also lead to overexertion on a hot day.

Remember, heat isn’t an obstacle to overcome, rather a challenge you must accommodate. When racing in extreme heat an athlete’s most important asset is their adaptability.