Sprint Like a PRO! – Part 1


Cyclists of all levels will eventually need to or at least want to sprint better. However not everyone thinks they are a good sprinter. While you may not be genetically gifted or even all that fast, sprinting can become a necessary part of your riding. Cyclists will inevitably ride in town and need to sprint to get around other cyclists, … Read More

Specificity is required to win

Acurate Heart

As a coach I am constantly trying to find solutions for improving performance in my athletes. After reviewing the data from training and racing results from a myriad of athletes; has lead me to some simple truths on helping athletes meet and exceed their goals. One of these truths is that to be successful, athletes must train with specificity!!!!!! I … Read More

The dos and don’ts of running for cyclists x-training


If you are approaching you’re off-season or are about to transition from one sport to another you maybe familiar with the concept of X-training (Cross Training). Do not confuse this with Cross-Fit or CX Training! X-training is simply another healthy low intensity activity. Cyclists will likely want to look at running, hiking, swimming and even returning to the weight room … Read More

Preparatory Training Phase

DCF 1.0

In the last article I spoke a bit about the transition from the in-season to the off-season. This is known as transition phase or the rest and recovery phase. During that phase we want to clear our heads and get some casual activities that keep us moving but away from our primary sport. So what comes after the end of … Read More

2 A Day Training for Faster Results


Ugh, it’s that time of the season. Many athletes I coach are trying to build a bigger peak for the last part of their seasons. So what can we do to improve the odds of increasing our peak? I hate to say it we need to work a bit harder. I know-I know the tag line at Positive Performance Coaching … Read More

Coach Rob running article on Active.com

Back this winter I was contacted by Mackenzie Lobby a fellow USATF coach, runner and writer.  Mackenzie was preparing an article for Active.com on how to improve running speed for the 5K distance and asked if I would like to share a few of my favorite workouts. The final article is out now and available to read here: http://www.active.com/running/articles/5k-workouts-anyone-can-ace?page=1 My … Read More