Cycling – Zoom Performance

Strength Training for Endurance Sports

Matthew Zepeda — Tue, 20 Jun 2017 19:13:59 +0000

Strength training is a component of fitness often overlooked by endurance athletes. The excuse often heard is, “I’ve got limited time to train and don’t want to take time away from my sport.” The irony is that by incorporating strength training into your training program, you can make big gains in your desired specific sport, without even actually doing that activity! The composition of your strength program will change depending on what time of the year it is, but it should always be present for optimal performance. Identify strengths and weakness and which exercises are most effective for your sport and then commit to it!

Injury Prevention: Resistance exercises strength the bones, muscles, ligaments, and tendons. Repeated movements in endurance sports stress certain body parts, so strength training helps our bodies become better able to endure these repeated stresses.
Speed: Resistance training improves both muscular strength AND endurance. This allows you to continue to deliver maximum output throughout a workout and delays fatigue, thus making you faster!
Power: Muscular power is also increased. This is especially important for shorter distance endurance activities such as sprint/Olympic triathlons, 5-10k runs, and cycling races of all disciplines. You’ll be able to respond quickly to changes in speed and then recover from those efforts so that you can do it again.
Body Composition: Strength training decreases body fat and increases lean tissue. The less unnecessary body weight endurance athletes have to carry, the easier it is on the body.
Confidence: You’ll look and feel better about yourself if you have a toned, lean, and strong body. This translates into overall greater self-confidence which helps in all areas of life.
Mental Health: If you go through the whole year without mixing up your exercise routine, you are going to begin to experience burn out. Incorporating different types of exercise can help to keep you motivated. Strength training is also a great activity to do with a friend who has similar goals!

As with any type of training, it is important to listen to your body. When you first begin incorporating strength work into your program, you will probably feel more fatigued during your sport specific workouts. Being consistent is important because your body will begin to adapt to the new stresses. Then you will begin to enjoy all of the great benefits of strength training!

Group Ride Etiquette

Matthew Zepeda — Thu, 30 Mar 2017 20:47:38 +0000

Cycling does not have to be a solo endeavor. In fact, one of the best ways to get better is to ride with people faster than you. However, before you go out to your first local group ride keep these tips in mind!

Ask Questions: Prior to the start of the ride, ask the regulars questions about the group. Is it a fast ride with lots of sprints and tactics? Is it a no-drop ride where there are designated spots to wait for the entire group? Where does the route go? Is there a ride leader? Find the right group ride for you! Some will fit your needs and current abilities better than others.
Half Wheeling: This is when you overlap your front wheel with the rear wheel of a rider ahead of you. Don’t do it! Ride handlebar to handlebar with the person next to you so that the whole group can stay tightly together and safe. The easiest way to cause a crash in a group is to cross wheels so protect your front wheel at all times!
Pacelining: Most group rides utilize some sort of paceline, but there are a variety of different types that may occur.

A double paceline is oftentimes used during warm up or when the speeds are slower. Two riders are on the front riding side by side at all times. Both riders pull off together, each to the outside, so that the next 2 riders in line pull through the middle to take over the front. This type of paceline takes up quite a bit of space on the road.
Once the speeds pick up, many groups use a rotating paceline where there are 2 lines side by side but one line is moving quicker than the other line. Once the rider in the front of the fast line is finished pulling, he pulls off to the side (at the front of the slow line), and begins to slowly drift back. When a rider is last in line in the slower line, they drift back over to the end of the fast line and slowly move up as the front riders continue to pull off and drift back.

Pulling Off: If two riders are at the front together, communicate so that both riders pull off SMOOTHLY at the same time. Oftentimes, riders will give an elbow flick to indicate to the riders behind them that they are finished at the front. If you are solo, move gradually to the side when you are ready but make sure that you do not slow down until you are completely out of the way of the rider behind you.
Pulling Through: Once the rider(s) in front move to the side, it’s the next rider’s turn to come to the front and “pull.” As soon as there is space, immediately begin maneuvering forward at a steady speed. Do NOT surge ahead.
Sitting On: If you are not strong enough to take a pull on the front, it is acceptable to “sit on” at the back of the group. You do this by letting the riders coming to the back of the group (the ones that just finished at the front) slide in front of you. It is helpful for you to vocalize to them that you are not pulling through so that they know to close the small gap you leave for them. The art of sitting on takes quite a bit of practice since sometimes you can let gaps form as you let other riders into the paceline. Another option is to take a decidedly very short pull on the front. Sometimes it is easier to stay in the rotating paceline and go to the front but just immediately pull off when you do reach the front.
Maneuvering through a Group: Any movement that you do should be gradual and steady. Don’t immediately veer in one direction or slam on your brakes. Doing anything sudden will likely cause a crash.
Obstacles: If you are in a very small group, verbally yelling for objects such as potholes, cars, road debris, etc can be acceptable. However, in big groups realize that the only people that will probably hear you are those a couple rows back from you. They may hear you yell something but are not sure the details, which then causes them to look frantically around for why someone is yelling. Generally, hand signals are more effective in large groups. Also, only point out obstacles that are worth noting (can cause damage to a bike or person behind you).
Slowing Down: If the riders in front of you start slowing and cause you to need to reduce your speed, do so as gradually as you can. One way to do this to come out to the side a little to reduce the effect of the draft and let the wind naturally slow you. You can also LIGHTLY tap your brakes to maintain formation but do not slam on the brakes.

Riding in a group takes a lot of practice and time to get confident and comfortable. You may get frustrated by how early you lose contact and feel like you are fitter than some of the riders that last longer than you. Realize that this is very common though and just keep learning from each ride. Group rides are a fantastic way to meet fellow cyclists, gain fitness and skills, and have fun, so go find one in your area to try!

One Gear to a Better You!

Matthew Zepeda — Mon, 30 Jan 2017 20:13:53 +0000

Some people think that only crazy people or people who do not understand bike mechanics would ride a single speed mountain bike, but these are bikes are for EVERYONE. Shedding excess equipment offers a unique, simple, and challenging ride.

Riding a single speed will make you a better mountain biker while simultaneously increasing the “fun factor.” There are many benefits to choosing a bike with one gear, so keep these in mind as you are making your New Year plans (which of course must involve the purchase of a new toy!).

Skill Building: One of the first skills you will learn is the art of momentum. If (and when) you bog down on a hill or obstacle, you will have 2 options: put out more power to get through it or get off your bike and walk. No one likes to put out unnecessary effort or have the humiliation of walking so you’ll learn to ride in a way that prevents these type of situations. You will choose better lines, build and carry speed whenever possible, and brake less.
Power/Fitness Building: Riding a geared bike, especially mountain bikes with very low gears, can sometimes make you lazy. You have the option to stay seated and spin up challenging climbs, but on a single speed there is no lazy option! Single speeds will oftentimes require you to stand up and grind out high power, low cadence revolutions. You will need to use your back, shoulders, and core muscles to pull the handlebars and keep the bike moving. It truly is a full body workout!
New Challenge: If you only have a few trail options in your area, it can sometimes get boring. You master all of the tough sections and your rate of improvement rapidly declines. Trying those same trails on a single speed offers a whole new challenge that will keep you motivated! That hill that seemed so easy in your baby gears may now be a “walker!”
Less Expensive: Fewer parts means less money! No derailleur, no cables/housing, no shifters, and just one cog.
Lower Maintenance: Because there are fewer parts, there is not as much to maintain. If you go full rigid (no suspension), the upkeep is even less. Spend less time in the shop and more time on the dirt! The simplicity of these bikes also makes them incredibly crash resistant and perfect for winter riding when there is snow and ice.
Mental Health: Without having to think about changing gears, you can really just focus on the task at hand. Feel the dirt underneath your tires, listen to your breathing, relish in the sunshine warming your neck, and just enjoy nature. Just you and your bike!
Pedal Stroke Efficiency: Single speeds require you to pedal in a wide range of cadences. Focusing on a smooth pedal stroke with limited unnecessary movement will lead to a more efficient pedal stroke, no matter what bike you are riding.
Looks: Let’s be honest, single speeds are just pretty! Not to mention, people will think you are super tough (or crazy!) for riding one.

If you enjoy riding on the dirt and are looking for a way to mix it up this season, consider a single speed. Even if you never race that bike, it is one of the most effective training tools you can own. Once you get over some of the initial frustrating new challenges, you will not be disappointed!

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.

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.

Optimize Your Training with Metrics & Testing

Zoom Performance — Fri, 20 May 2016 17:00:04 +0000

For many casual endurance athletes, assessing performance and tracking metrics begins and ends with a training journal. Athletes diligently chart training mileage along with their performance on race day, using the limited data set to tweak their recipe and improve.

While this approach can be effective for moderate gains, the science of training has much more to offer. By applying a little science and technology, athletes can fine-tune mechanics, manage a nutrition plan, and supercharge their training.

At the heart of this is establishing metrics through testing. A basic understanding of three categories of testing and several tests within each can help athletes understand how exercise science can help them reach peak performance.

Mechanics Testing
Mechanics tests are designed to improve form and efficiency. Optimal form can be key in reducing the likelihood of injury while also increasing power and stamina. A few popular tests are below.

Movement Analysis
How does it work?
This is a one hour assessment across a variety of weight bearing and stretching disciplines delivered by a certified coach.

What is the outcome of this test?
Athletes receive a functional strength and movement assessment, a consultation and a six-week program outlining how to improve.

How would I use this?
Joint mobility and strength are different in every athlete, an assessment of yours is key to adapting your training and style to reduce injuries and improve deficiencies.

Running- Gait Analysis
How does it work?
Test involves a short workout on a treadmill equipped with video to capture your running form.

What is the outcome of this test?
A full critique of every component of your stride by a certified coach– knee bend, foot strike, upper body positioning, etc. Coach will deliver suggestions to improve both form and efficiency

How would I use this?
An efficient stride means reduced effort, increased stamina and resilience

Cycling – Spin Scan
How does it work?
A coach-supervised workout on your bike while computer-monitored via a special training device

What is the outcome of this test?
Following your workout you will receive a graphic map of your entire pedal stroke – defining any dead spots, areas that need work or inefficiencies

How would I use this?
Frequently small changes can yield large results. An efficient pedal stroke means reduced effort, increased power and efficiency.

Nutritional Guidance
Used to dial in the right mix of fuel to aid in training goals.

Resting Metabolic Rate (RMR)
How does it work?
Following a 12-hour fast, athletes sit comfortably while a machine assesses them

What is the outcome of this test?
This test defines your daily caloric burn baseline broken down by food type (carbs vs fat). In short, a map of how your body uses food.

How would I use this?
Armed with this information an optimal nutrition plan can be built based on your goals, adapted specifically to your body’s metabolism. This aligns the precise mix of food needed to fuel positive outcomes.

Overall Fitness Level
Used to improve overall fitness level and efficiency in converting effort into energy

VO² Max Test
How does it work?
This test consists of exertion on a treadmill or bike trainer at varying levels of intensity

What is the outcome of this test?
A clear picture of your optimal heartrate training zones, your oxygen consumption and carbohydrate utilization

How would I use this?
Defining a clear picture of caloric burn in each training zone can help determine which level of effort is sustainable. This can help tailor workouts and define nutritional needs while training or competing.

Threshold Power Test
How does it work?
Test requires a 35-minute, high effort bike workout on a trainer, preceded by a warmup and finishing with a cooldown

What is the outcome of this test?
An objective measurement of the amount of power generated in every portion a race.

How would I use this?
This test delivers a better understanding of the various training zones used during exercise. Understanding these zones can aid optimal workout construction. Multiple tests can also be used to track improvements over time.

Each of these assessments are administered by certified coaches at the state of the art Zoom Performance Center. To learn more about how these and other tools can help you reach your next level, set up a free consultation today.

What to Expect at Your First Mountain Bike Race

Matthew Zepeda — Fri, 25 Mar 2016 01:17:14 +0000

Toeing the start line for your first mountain bike race can be rather intimidating! I came from racing criteriums for 5 years and was still fearful about the idea of RACING mountain bikes. To outsiders, the thought of going as fast as you can while weaving in and out of trees, bombing down bumpy descents, and maneuvering around other riders can be frightening. I promise that it is not really as scary as it sounds!

Here are a few tips to help you enter your first race with some confidence:

More often than not, YOU are in control of your own destiny. Unlike road racing, you are not in a big group of people drafting. It’s called SINGLETRACK for a reason; the majority of the race you must ride single file. The terrain usually splits the fields up pretty quickly as well. (Don’t feel confident riding something? Fine, walk it! Want to go slower? That’s great; you are still beating everyone not riding. Mountain bikers are generally a pretty nice bunch and will be very welcoming and encouraging to beginners.)
Pre-ride the course if possible. Knowing what to expect is HUGE for race success. Note the more difficult areas and plan out where you can recover and where you need to go hard. Also, if there is a section that you know you cannot ride, plan to get off and walk during the race rather than trying to ride it (when you are tired!) and being forced to awkwardly dismount halfway through the section.
Races generally start fast on an open (sometimes pavement) section prior to entering the singletrack. Your position going into the singletrack matters because once on the trail passing can be difficult. Faster riders try to get to the front of the race early! Expect the first lap (or so) to be fast, eventually fatigue sets in and riders will settle into a more manageable pace.
Passing can be tricky, but don’t be afraid of it. If you want to pass someone, let the person in front of you know your intentions. Also, be aware of people behind you that want to pass and listen for them letting you know. In either situation, the person being passed should pull over to the side of the trail when there is an opportunity to do so. Sometimes the person passing will say something such as “on your left up here.” Both parties can stay on their bikes but just move to opposite sides of the trail, and hardly any time is lost. Sometimes it can be hard to get out of the way, depending on the trail, so make sure your intentions are well known whether passing or being passed. Communication is the key to a safe and timely pass.
Have fun! Even if you aren’t at the front of your race, take the opportunity to work on skills and gain confidence. You do NOT have to be winning a race to be competing. There are always many races within a race, whether you’re battling for 1^st or second to last, just keep pushing! The beauty of mountain bike racing is that you don’t have to be winning a race for it to be successful; every race is an opportunity to work on skills, gain confidence, and enjoy a variety of trails in pristine shape.

Mountain bike racing can be a daunting prospect, but if you learn to enjoy the process, it can be extremely rewarding! It is an amazing feeling of accomplishment when you finally ride something that you previously thought was impossible. So if you are considering signing up for a race, I encourage you to give a try. Keep these tips in mind, and enter with a positive mindset. You will not regret it!

Zoom Performance Partners with Iowa Mountain Bike Championship Series

Julie Kirkpatrick — Wed, 23 Mar 2016 19:41:53 +0000

Zoom Performance is excited to announce a new partnership with the Iowa Mountain Bike Championship Series (IMBCS) for 2016! We’re joining forces with the organizers of the mountain bike racing scene in Iowa to help open the door to those who want to try the sport for the first time, as well as support racers who already know the joy of speeding through the woods on race day.

We’ll be offering free beginner training programs for mountain bikers and trail runners, a mountain bike clinic for women of all abilities, race course pre-rides at selected venues, a monthly blog full of training tips, some valuable awards for race and series winners, and more.

With the first race of the season less than a month away, we invite you to check out the IMBCS website at imbcs.org for a full listing of race dates and locations. Click “Like” on the Facebook pages of Zoom Performance and the IMBCS for updates on all of our exciting events and offerings. We can’t wait to see you out on the trails!

Your Personal Hydration Needs: An Overview

Zoom Performance — Wed, 16 Mar 2016 19:01:52 +0000

Congratulations! You made it. You have survived another Iowa winter, or at least, like, 90% of it. It still might snow at the beginning of May, but we all can feel warmer temperatures lurking around the corner. It is only a matter of time before garage rides are a thing of the past and only a tiny spec in the future of “next season…”

Hold on. Sorry, I may have gotten a little carried away. Before we get too far ahead of ourselves, riding off into our magical 80-degree sunset, let’s chat about hydration. Although it may seem that hydration is more important to address when we are experiencing those 80-90 degree days, winter hydration is also a matter we must discuss. Luckily, we are in that confusing (and somewhat awkward) transition period where we don’t know if we should bust out the shorts or spare everyone the pain and agony of pale legs for a few more weeks. Fortunately the principles for maintaining hydration throughout the year are fairly consistent. Hydration is a pertinent topic that, as endurance athletes, we mistakenly overlook. We are all likely guilty of blaming a poor workout or race on a lack of fitness, fatigue, or other contributing factors, but did you ever stop and consider it could have been due to a lack of hydration?

A deficit of just 2% or more body weight during activity or competition is classified as dehydration. (For a 150# person, that would mean a 3# weight loss during a long workout or race. Have you ever finished a workout or race 3 pounds lighter than you were when you started? That, my friends, is dehydration.) A 3% deficit leads to significantly impaired aerobic performance. Dehydration can cause muscle cramps, nausea, headaches, dizziness, confusion, weakness, lack of balance, and can hinder your inability to concentrate. Dehydration causes your body temperature to raise, your heart to beat faster, more glycogen than fat to burn as fuel, and ultimately will make exercise seem harder than it would if you were sufficiently hydrated.

So how much fluid is necessary? As a general rule of thumb, I typically suggest taking your body weight divided by two and that number, in ounces, is the amount of fluid one should consume in one day. Of course, on long workout days that number should likely increase (keep reading, I’ll get to that). About 20% of one’s total fluid intake in a day may come from foods like fruits, vegetables, soups, or broth. Drinks like milk, coffee, soda, sports drinks and juice technically count towards your total, however, I would suggest a majority of your intake come from the good ole H20.

Water is essential for our body to function. In blood, water helps to transport glucose, oxygen, and fats to muscles and carries away things like lactic acid. Water absorbs heat from your muscles, dissipates it through sweat, and regulates body temperature. In urine, water eliminates metabolic waste products. The darker the urine, the more concentrated the wastes. Dark urine is bad, light urine is good. Got it? Good.

So what about hydration before, during, and after a workout?

Prior to exercise, the goal is to achieve water balance before you even begin your workout. It may take 8–12 hours to properly hydrate before a workout, depending on the intensity. If you hydrate with a drink containing sodium or eat a few salty snacks with your water or hydration of choice, your body may retain some fluid so it doesn’t go in one end and out the other. At the very least, shoot for 14-20 ounces of water within 2 hours of starting your workout.

For hydration during exercise, consume 6-12 ounces of water, or electrolyte drink, every 15-20 minutes as tolerated. For workouts lasting longer than 60 minutes, use a sports drink containing 6-8% carbohydrate concentration to help meet your fluid needs.

After exercise, for every pound of body weight lost, replace with 16–24 ounces of water or electrolyte beverage within 6 hours. If you choose to rehydrate with a sports drink or chocolate milk, then you can count the carbohydrate and/or protein towards your recovery nutrition needs. If you have found yourself severely dehydrated, it may take 24-48 hours to fully replenish fluid needs. Sip slowly and consistently to enhance fluid retention.

An individualized hydration strategy could be the difference maker in your race plan. Not only is the fluid itself important in the successful outcome of your performance, it also will enhance the absorption of any race fuel being used. For shorter races, being adequately hydrated before the race is just as important as it is for longer efforts. Contact me if you are interested in setting up your individualized plan.

Ellen Davis, RD, LD
DavisSportsNutrition@gmail.com

A Rising Tide: Four Powerful Benefits of Group Workouts

Zoom Performance — Wed, 17 Feb 2016 20:07:32 +0000

It wasn’t too long ago that the term boot camp was reserved for military recruits and virtually all “group rides” took place on Harleys. Those days are long gone as group fitness has forever changed what it means to work out for millions of Americans.

Even participants in traditionally individual sports like cycling and running are finding value in aligning with a core group of training partners to supplement their individual workouts.

Why the shift from fitness as a solitary discipline to a collaborative affair? More importantly, what’s in it for you?

The takeaways

Group fitness is here to stay
The inherent benefits of group workouts are many
By properly integrating team training into any plan, you can enjoy those benefits

Perhaps the most interesting component of the rise of group fitness is the diversity of its adherents. Participants range from schlubby weekend cyclists all the way to extreme cross-fit zealots and everything in-between.

If you are interested, there is a group for you, and the right group can bring a variety of positives.

Forced Accountability

We’ve all slogged through workouts where we weren’t our best. A variety of ailments or mental hurdles may have prevented us from giving it our all, or even showing up in the first place.

In contrast to an individual plan, when you fail to show up for a fitness group, you are missed. This can prove to be an incredible positive. Encouraging texts and social media posts from your team can be all you need to battle back the next time the snooze button beckons at 5:30am.

What’s more, not only does your team expect you to show, that team expects you to perform. This is another important component of accountability. One only need get “dropped” from a group ride to understand this concept all too well. The aftermath can serve as much needed motivation.

Camaraderie/ Support

A friend cheering from the side of the course on race day can be helpful, but that same friend actually engaged in the activity with you over weeks or months is much better. The camaraderie you can build via group fitness highlights this value.

Social interactions with fellow team members are natural and can last even after workouts end. Many people are able to build entire new networks of friends based on commonalities discovered through shared fitness. Business connections are possible as well, though this has limits—so leave the Amway recovery drink at home.

Variety

As a veteran of a healthy lifestyle, there can be times when fitness is just… boring. Your energy and enthusiasm level can ebb and flow throughout the season. The antidote to this is variety.

Group workouts can help. Instead of slogging through the same or similar routine day after day, simply following someone else’s plan (even once a week) can breathe new life into your workouts, your mental health and your gains.

Shared Expertise

Most people sign up for group fitness for one reason—interaction. Successful team members use those interactions to not only connect socially, but to get better. By engaging with your workout team and asking questions you can learn about managing injuries, racing tactics and even which gear works best. This can help you crowdsource your best self, a valuable thing for newbies and veterans alike.

At the end of the day, just being able to say “we’re all in this together” feels a lot better than taking on the world alone. By incorporating a few group workouts into your normal routine, you can enjoy these benefits and others, bolstering your performance and your state of mind. Finding the right group that approximates your fitness level and goals is key.

Zoom Performance hosts many group fitness events throughout the year, and we have a vast network of additional groups we can recommend. If you are interested in finding some accountability, camaraderie, variety and leveraging the benefits of shared expertise, we’ve got the perfect group for you.

Contact your coach for details.