Q&A with Coach Rob – Cycling and Running

I get lots of questions and many of them are ones I have answered in the past. However I have some with new twists and some new questions that are because of new coaching services I offer such as running and bike fitting. So I thought I thought I would share some of the most recent questions from readers and … Read More

20 kilometers in 20 minutes – The Performance Goal

A while back it was brought to my attention that readers were wanting to see more technical details in my articles as it pertains to athletic performance. So I have decided to partner with one of my One-On-One athletes to document the trials and tribulations of reaching an Off Season performance goal. This athletes particular goal is actually very simple. … Read More

Getting More From your Coach – 10 Lessons Learned…

I have been fortunate to coach a cross section of athletes in the few seasons I have been a coach. When working with Recreational and competitive cyclists, runners and multisport athletes I have witnessed a pattern of behaviors that has lead me to change how I coach from time to time. I have been pondering why these behaviors and actions … Read More

Intro to Training Factors: force, power, speed, muscular and anaerobic endurance

We finally return to the topic of training factors and wrap up the article series covering the last of the training factors: force, power, speed, muscular endurance and anaerobic endurance. We started this journey through training factors in the first article introducing you to the Romanian sports scientist Dr. Tudor Bompa and his schema called “The Training Factors Pyramid”. I … Read More

Tip: Redefining fast

I get asked all the time, “How can I ride faster?” Over the years I have given all sorts of tips for new and experienced recreational riders. Thought I would share some of these tried and true tips and some new ones. My usual response to new recreational and competitive cyclists: Hire a coach Loose Weight Learn to eat right … Read More

Intro to Training Factors: Balance, Flexibility and Agility

If you recall from my first article on training factors I wrote about the Romanian sports scientist Dr. Tudor Bompa and his schema called “The Training Factors Pyramid”. I covered one of the most important training factors in the first article, endurance and listed all the other training factors. In this article I am going to cover three new training … Read More