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.

Gravel Adventure

Matthew Zepeda — Fri, 19 Apr 2019 11:57:45 +0000

In the past few years, gravel riding has gained an incredible amount of popularity. The bike industry has been flooded with gravel specific bikes, pros and amateurs alike have flocked to gravel races, and the number of people and bike tire tracks seen out on those rocky roads have steadily increased. There are a lot of reasons contributing to this latest trend. As spring approaches and the gravel dries and temperatures rise, it’s the perfect time to give it a try!

A big force steering many riders to the gravel is the fact that the paved roads are becoming less safe with a growing number of distracted drivers. And while the gravel is still open to cars, the number of vehicles encountered is significantly less than most country paved roads. In a lot of places it is possible to go over 15 miles without seeing a single car.

Also, despite all of the marketing of gravel specific bikes, almost any type of bike can be used for this type of riding which means the barrier to entry is quite low. Cyclocross bikes with moderate width tires are the most common, but people also ride mountain, fat, hybrid, and even road bikes.

A variety of bikes can be used on gravel because the conditions are always changing. During the right time of year, many of the roads are almost like pavement when all of the big gravel chunks have worked their way into the road, making it smooth dirt. Other times, there are long stretches of big, chunky gravel if they have recently put down fresh rock. But most of the time, it’s something in between and is small gravel that is fairly fast but requires constant vigilance. There are usually steep hills that take practice in order to maintain traction in the loose rock. Because of the ever changing conditions, riding gravel is one of the best ways to work on bike handling skills.

In addition to all of this, one of my personal reasons for venturing out onto the gravel is the scenery. The endless hills roll into the distance like ocean waves. The sun streams through a cloud of dust and the wildflower meadows go on as far as the eye can see. There are cows, llamas, horses, and historic barns and covered bridges. Listen closely. It’s quiet and serene. Gravel riding is marked by the sound of labored breathing when climbing a steep hill. Then the gravel “tinks” off the bike as it blasts down the hill.

Riding on the gravel is a pure and simple endeavor. It requires no special bike or training, and it rewards the rider with a great workout and incredible experience. Start the adventure; it may take some trial and error to discover the best roads, but it will be worth it!

Ten Tips for Cyclocross Success

Matthew Zepeda — Thu, 21 Sep 2017 11:26:00 +0000

Some people say that cyclocross is a blend between mountain and road cycling, but it really is an entirely unique discipline with unique characteristics. Here are some tips to keep in mind as you take part in this challenging sport:

The start is KEY! It is worth it to push yourself a little more than you are comfortable with to get a good position. Be prepared to be VERY uncomfortable for the first few minutes of every race.
Cyclocross success is all about carrying momentum! When you see something like a steep hill or sand pit, attack it! This will significantly decrease the effort required to get through it (and most likely keep you ON your bike). Similarly, the best line is often the widest line because that means you can carry more speed through the turn.
When riding through mud or sand, accept that the bike is going to move some underneath you. Stay relaxed and try to do all of your braking beforehand so that you are not braking (or turning if possible) in the sand/mud.
Off camber sections are common on cross courses. Again, do the majority of braking prior to reaching the section to slow yourself down. Then just lightly feather the brakes if necessary while you are riding the off camber. Also do not try to put down too much power or your tires will slide out. Just soft pedal through these sections.
Don’t try to be a hero and ride everything. Sometimes it’s faster to run. If possible, make the decision prior to hitting the obstacle so you aren’t caught up in an awkward, unwilling dismount.
Don’t underestimate the importance of tire choice and pressure.
Learn to refocus. Everyone messes up but you need to be able to learn from it and move on.
Get a good warm up before the race and do course recon. Doing at least 1 lap at speed (or at least the technical sections) is a good idea so you know the limits of your tires and what the fastest lines are.
Go fast and make up time where you can but focus on being smooth and recovering on sections of the course that you aren’t going to make up significant time anyways.
RUN! That’s right, no walking over barriers. RUN! This is an easy way to pick up a few seconds with just a little extra effort. It’s easier to recover once you are on your bike (and potentially coasting while still moving forward) rather than walking and carrying your bike.

Cross is a great way to shake up your off-season, so get out and give it a try!

How to Get Faster on the Bike with No Additional Saddle Time

Matthew Zepeda — Wed, 12 Jul 2017 18:54:57 +0000

Almost everyone wants to go faster on the bike, but not everyone has the additional time (or motivation) to dedicate to more training. Fortunately, there are a variety of ways to actually get faster without doing harder or longer workouts!

Skills: A confident, comfortable rider that knows how to handle a bike is a fast and efficient rider. Practice skills such as carrying momentum, cornering, standing, descending, braking, pacing, group riding, etc.
Mix it Up: This includes both discipline and terrain. One hour of mountain biking has a lot different demands than one hour of pavement or gravel. Similarly, a four hour ride with less than 1000 feet of climbing is a lot different than four hours with 4000 feet of climbing. Include variety by riding road, gravel, mountain, sustained climbs, rolling hills, flats, headwinds, tailwinds, and crosswinds!
Rest: This is one of the most overlooked aspects of training and sometimes hardest to do. However, rest is crucial because it is during these times that your body actually has the time and energy to adapt and make the physiological changes necessary to make you fitter! Most people benefit from at least one full rest day each week and periodic longer rest periods.
Bike Fit: A good bike fit will help to decrease numbness, increase aerodynamics (if that is a goal), prevent injury, and ensure that the proper muscles are being utilized with each pedal stroke.
Nutrition: This is another component of training that is oftentimes underestimated. What you eat before, during, and after a workout (and really all the time!) is incredibly important in the quality of training and weight management. The body needs proper fuel in order to keep up with the rigorous demands placed upon it. Focus on high quality foods such as whole grains, fruits, vegetables, and lean proteins.
Relax: Inexperienced or unconfident riders have a tendency to tense up on the bike. This uses a lot of unnecessary energy and actually makes bike handling much more difficult. Concentrate on relaxing your grip on the handlebars and keeping your arms soft.
Equipment: If you have a lot of extra money lying around and are looking for an easy way to get faster, equipment upgrades definitely can help! Aerodynamic wheels, lighter frames and components, stiffer soled shoes, and aerodynamic clothing can definitely make you faster if you are willing to make the investment! For those not wanting to drop extra cash, simply maintaining the equipment that you do have can make a huge different in how smooth your rides are and increases the life of your current components.
Tactics: This is incredibly important for racers looking to place better in their respective categories. Learning how to race intelligently is a completely separate component from fitness. The fittest rider does not always win the race, so learning HOW to win races is a skill that needs to be developed. Usually this is best done by watching more experienced riders and just racing a lot yourself so that you can learn from your mistakes.

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!

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.

Zoom Performance

Meet the Coach: Danna Herrick

Meet the Coach: Justin Herrick

Meet the Coach: Summer Rehkemper

Gravel Adventure

Ten Tips for Cyclocross Success

Some people say that cyclocross is a blend between mountain and road cycling, but it really is an entirely unique discipline with unique characteristics. Here are some tips to keep in mind as you take part in this challenging sport:

The start is KEY! It is worth it to push yourself a little more than you are comfortable with to get a good position. Be prepared to be VERY uncomfortable for the first few minutes of every race.

When riding through mud or sand, accept that the bike is going to move some underneath you. Stay relaxed and try to do all of your braking beforehand so that you are not braking (or turning if possible) in the sand/mud.

Don’t try to be a hero and ride everything. Sometimes it’s faster to run. If possible, make the decision prior to hitting the obstacle so you aren’t caught up in an awkward, unwilling dismount.

Don’t underestimate the importance of tire choice and pressure.

Learn to refocus. Everyone messes up but you need to be able to learn from it and move on.

Get a good warm up before the race and do course recon. Doing at least 1 lap at speed (or at least the technical sections) is a good idea so you know the limits of your tires and what the fastest lines are.

Go fast and make up time where you can but focus on being smooth and recovering on sections of the course that you aren’t going to make up significant time anyways.

RUN! That’s right, no walking over barriers. RUN! This is an easy way to pick up a few seconds with just a little extra effort. It’s easier to recover once you are on your bike (and potentially coasting while still moving forward) rather than walking and carrying your bike.