Coach Emma and Coach Jess will lead a small group through a 6 – week beginner triathlon camp beginning in February to get you ready for Tri season 2013. Our information session is at Harpeth Bicycles, 330 Mayfield, Franklin (Cool Springs), Saturday, 1/12, 4pm.

Each week, we’ll swim, bike and run together. You’ll get fit, confident and ready for the sprint triathlons you want to do. We’ll pick a spring and summer event to participate in as a celebration!

During the colder months, we’ll ride indoors at the new Harpeth Bicycles Fitness Center on Sundays. Harpeth Bicycles is helping sponsor this camp with discounts on merchandise.

When it’s warm enough (>50 degrees), we’ll take our bikes on the road. And we’ll have 2 BRICK workouts in weeks 5 & 6 – combination of swim/bike/run.

Every Saturday, 1pm, we’ll swim at the Gordon JCC.

We’ll run together one morning per week either at Centennial Park or the Harding Academy track. Run/walk distances will start around 1 mile and you’ll work up to running 3.1 miles (5k). Coach will guide you through warm-up and cool-down drills and stretches.

RSVP for the information session please.

Cost for the camp is based on how many sessions you can commit to for the 6-week camp:

Saturday swim session only: $20 ($120 for 6-weeks)

Run & bike sessions: $15 each

If you do all three: $45/week ($270 for the entire 6-week camp!)

PLUS, you will receive a detailed training plan to follow on your own or in case you miss a group session with the coach.

Hope you’ll join us!

Coach Emma & Coach Jess

615.669.9488

RSVP

-A healthy body composition (lean muscle to fat ratio)-
-Normal blood pressure
-Healthy bones & joints
-Regulating insulin levels
-Low resting heart rate
-Adequate endurance and strength that are needed for daily life activities and work

For athletes, recreational or elite, fitness means a very different thing. Fitness is measured by how strong, fast, powerful or resilient you are relative to what your sport(s) require.  It’s very important to train specific modalities.  If your spring and summer events involve running and riding your bike outdoors, you have to stay conditioned to do so.  But it’s not always easy when the temperatures drop.

If you love spending time outdoors, and don’t mind the cold, you can continue to do many of your activities and workouts.  Just make sure you’re dressed appropriately for the temperature and wind chill factor.  Plan your wardrobe.  Shop early so you’re ready. And be especially careful if there is frost or ice on the ground.  Here are basic clothing items you’ll need (note, thickness and lining will depend on temperature):
-head & ear covering
-gloves
-longer, thicker socks
-knee & leg covering
-arm covering or long sleeves
-wind resistant vest or jacket
-water-proof shoes or boots
-shoe covering (for cyclists)
-base layer (short sleeve and long sleeve)
-neck protection such as high collar inner and outerwear (or neck gaiter if very cold)

The type of workouts you do are also important.  Choosing whether you’ll run or ride indoors is an important decision.  Everyone’s cold tolerance is different.  You want to have efficient, fun and safe workouts.

Here are some options and things to consider:

Indoor spin bike class -

Pros:
-Convenient
-Fun in a big group & with great music
-Motivating with a charismatic instructor
-Good general cardiovascular & leg strength/power building workout
-You can control effort level unlike riding outdoors
-Time efficient workout
-Some spin bikes now have consoles that provide data (power, cadence, HR)

Cons:
-Not the same as riding on your bike
-Not custom fit
-You have to stick with the facility’s class schedule or availability of the spin room
-Difficult to stay on a training plan if you’re following along with the instructor

Notes: You can participate in back-to-back classes as endurance needs increase and you can sit in the back if you’re going to do your own workout.  Let the instructor know that you enjoy coming to class, but you have to stick with your training.  Wear a HR monitor to help and make sure you have a light.

Indoor Bike & Trainer –
Pros:
-This is the best option for riding indoors
-Trainers are fairly inexpensive to purchase
-You’re working out on your bike
-Fun and motivating if you do it with friends
-Convenient because you can do it based on your schedule
-You can work out to your own music unless you’re participating in a class
-Good general cardiovascular & leg strength/power building workout
-Time efficient workout
-You can control effort level unlike riding outdoors
-You’re doing it on your own so you can stay within your training zones (use HR monitor and Computrainer)

Cons:
-It’s not the same as riding outside

Treadmill –
Pros:
-Convenient
-You can wear cross-trainer shoes if shorter than 3 miles
-You can control speed, effort, incline and distance
-Good cardiovascular workout

Cons:
-It’s not the same as running outside
-Actually harder on the joints than running on asphalt, track, grass or dirt
-Different run mechanics than on the road

Note:  Even if you’ve been running a lot outside, take time to condition your body to run on the treadmill

Treat working out on the spin bike or treadmill as if it were cross-training.  It’s very important to ride your bike outside (or at least on the trainer) at least one day per week throughout the winter.  And try to run outside several times per month.  Also, incorporate trail running if you can.  It can be less windy on the trails than on the open road. Same applies for mountain biking.

Also, the winter is a great time to incorporate strength training and yoga into your training routine (2-3 days per week).

Join me at REI, Brentwood, TN, on December 13, 6:30pm.  I’ll be talking more about staying motivated and fit throughout the winter and early spring months. Please register for this free clinic at the REI website: www.REI.com. Also, send me an email letting me know you’re coming: Emma@teamWEsports.org. I’d love to hear what your goals are and what you’re hoping to get out of the clinic.

I believe, you MUST have:

-Clarity and focus
-Determination and Consistency
-Support
-Resourcefulness
-Passion
-Confidence, Self-worth and Self-respect
-Ability to delay gratification
-Gratitude
-Luck and Timing

Clarity and Focus

It is crucial to be deliberate and clear about your goals. Articulate your vision. Explain the need you will meet; the problem you will solve; or the challenge you will overcome. How do you propose to accomplish each short term objective that leads you closer to your ambitious goal? Write everything down in the form of a business plan or a training plan. Use a calendar to chart a timeline.

Determination and Consistency

Spend your time and energy on tasks and pursuits that are purposeful. Both are too precious to waste or squander. Learn to say no, with kindness and compassion. Be honest and open about your intentions and people will respect your boundaries.

Support

Let friends and family know. They can be of tremendous help. You need to have a team. The bigger your goal and loftier your ambitions, the more involvement you will probably need from people who believe in your vision. Consider all the stakeholders and enroll them on your team. Reach out to your community. Articulate your vision and mission so that others can have the opportunity to get involved.

Resourcefulness

Actively and creatively seek the help and information you need. Find it in places where others fail to look. Be bold and ask for what you need. Learn to recognize others’ needs and build mutually beneficial relationships. Connect dots, network and listen. Study and read all the time. Even if you have a PhD, there’s still plenty to learn.

Passion

You have to love what you do and believe in your heart you’re doing what you are meant to be doing.

Confidence/Self-worth/Self-respect/Respect for others

We all deserve to be happy and successful. People need and want what you have to offer. Take care of yourself for the sake of the people who love you and depend on you. Always strive to do the right thing. Behave with integrity, honesty and empathy. You’ll get the same in return.

Delay gratification

Stay focused on your goals and your vision and don’t get delayed or derailed by distractions. Learn to make sacrifices and compromises for the greater good.

Be grateful and have a generous heart

Contentment and inner peace stem from gratitude. Happiness is already in your reach. Be wary of attaching your self-worth or joy to your material accomplishments. Enjoy the process and the experiences that lead you toward your goals, achievements and endeavors. Be thankful for the support, guidance and love you receive. You don’t get anywhere all by yourself.

Luck and timing

Don’t believe in luck? How about synchronicity? Do you believe that opportunities crop up and relationships develop right when they’re needed? Or do you believe to be the architect of all happenstance in your life? Just something to explore.

It’s a good idea for everyone to occasionally step back and assess what their motivations are in terms of their daily activities. This can be reflected by a personal or professional mission statement. Much like a business’ mission statement, your own mission describes exactly what you are setting out to do. It should be ambitious and important. Your mission should be specific and detail exactly what need you are filling. You spend a lot of time and energy doing something. What is it? And why is it important?

My professional mission, for example, is “to provide my clients with unwavering support and professional guidance toward achieving their health, fitness and athletic goals. I provide efficient, fun and safe exercises and training plans that are customized and appropriate to their needs and aspirations.”

Notice, a very important component to this mission is “goals.” How can I effectively guide, coach, mentor or teach someone if there are no specific goals? One of the most valuable services I provide is helping clients come up with appropriate and attainable goals and together we develop a plan to achieve them. Goals can be dynamic; changing and developing with time and progress.

This may help you in setting your own goals. Here are a few of my clients’ goals that were reached with exercise, commitment and support:

• Wake up every morning before my family and allocate 1 hour to my own health and fitness needs
• Stick with an exercise plan while travelling on business
• Have more energy and strength to keep up with my kids
• Stop chronic back pain
• Train for my first 5k or triathlon
• Stop getting shin splints
• Learn to swim for exercise
• Participate in a local charity bike ride
• Go for a bike ride with my family
• Do 10+ pushups, pull-ups
• Lower my BMI to a healthy range
• Reduce my waist size, lower my clothing size
• Lower my blood pressure so I can get off medication
• Wean myself off depression/anxiety medicine
• Stop smoking
• Not get out of breath climbing a flight of stairs
• Reverse Type II diabetes
• Strengthen my bones for my next bone density scan
• Stay fit during my pregnancy; get back my pre-baby body
…to name a few

Come up with 1-3 goals for yourself and set a plan for achieving them. One day at a time, one choice at a time. Get support from your family, friends and community. Choose one person who will hold you accountable. Speak with your doctor and other health and fitness providers (athletic coach, personal trainer, chiropractor, wellness coach) who can help guide and teach you.

You are worth it.

P.S. Here’s a goal for you – write down a personal or professional mission statement and share it with at least one other person (me, if you’d like).

First of all, consider the length of the event(s). You should at a minimum be able to endure the time of the event. Your body only understands time and power output, not distance. Figure out your goal time or goal power output for the predetermined distance and use those as markers for your training plan. Will there be hills? How many? How long? How spread apart? What kind of fitness level will the other participants potentially have and what will the pace most likely be? What are your time goals for the event? Do you need to improve specific technical skills like descending, cornering or pack riding. What other factors will affect performance, like temperature and altitude? Have you done it before? Trying for a PR? I think you get the picture. Once you know the specifics about the event and you establish attainable goals, train accordingly.

Also, training time is cumulative. As a new runner and preparing for your first long run race (1/2 marathon as an example), you may choose to run only 80-90% of the full distance of the event in training a few weeks prior. You can break up the total mileage into two runs (morning and evening) or 2+ days back to back. Be smart. You need to overload your body to make it stronger and faster, but fatigue and stress are cumulative too. You don’t want to wear yourself out or injure yourself in training and not be able to perform at your best during the event. Many injuries and over-training symptoms result from chronic and cumulative stress. To name a few – too much training volume or intensity, dramatic training progression, improper form, inadequate sleep, poor bike fit and dehydration or poor nutrition.

Train hard, train consistently and train smart. If you want to understand specificity and how it applies to your personal goals, don’t hesitate to contact me: Emma@teamWEsports.org.

Here is a brief illustration of a solid base building training plan for the beginner or novice athlete. Aerobic base training begins with increasing training volume at a low heart rate (Zone 1 and 2). The athlete progressively week by week increases the volume (frequency and duration) of her rides. Don’t forget recovery weeks. Slowly and methodically, after a few months, she adds moderate intensities (low to high Zone 3) in the form of long intervals greater than 5 minutes, while still continuing to maintain overall time on the bike. During these base and build phases, she is also working on bike handling and efficiency skills.

Once she’s comfortable sustaining steady power outputs and low to moderate effort levels during longer rides, she starts adding short, high intensity intervals (Zone 4 and 5) into her shorter rides. As she’s building the frequency and duration and decreasing recovery time during her high intensity intervals, she decreases the volume because the fatigue factor will be greater.

Types of high intensity intervals can vary anywhere between 5 seconds and 60 minutes. Play around with recovery times which will reflect race scenarios. Make sure you’re spending time on hills too (especially climbs that resemble your race goal events), but stay true to the training plan. Try climbing in lower heart rate zones during appropriate training phases, as an example.

Without getting into the specific physiological adaptations, here are the benefits of a developed aerobic engine:
• Higher, sustained power outputs for longer periods of time
• Rapid recovery between intervals and training sessions
• More efficient cardiovascular response (heart rate is lower and the heart is more efficient)

It’s that simple! Actually, the concepts are simple, but there are many details that are involved with writing and executing a good training plan. Keep it simple, specific and consistent and you will be successful.

For more information about your specific needs, feel free to contact me at Emma@teamWEsports.org.

Zones:
1. Active Recovery (20 – 60 minutes), RPE 1-2
2. Basic Aerobic Endurance (1 – 6+ hours), RPE 3-4
3. Aerobic Strength Endurance (1 – 3+ hours), RPE 4-5
4. Tempo (sub-threshold) (20 – 60 minutes), RPE 6-8
5. Threshold, VO2, Peak Power (5 seconds – 20 minutes), RPE 8-10

FALL (50-70 degrees F)

BIKE
• Light head cover that also covers ears
• Base layer (wicking)
• Arm warmers
• Knee warmers
• Leg warmers
• Long finger gloves (thinner than full winter)
• Full finger Mtn bike gloves
• Vest
• Wind breaker
• Long sleeve jersey
• Fall Jacket
• Camelback for Mountain biking
• Mtn bike helmet with visor

RUN
• Capri running tights
• Thin arm warmers

WINTER (<50 degrees F) Sure, why wouldn’t we!?

BIKE
• Hat
• Face cover
• Base layer with wind panel @ chest
• Neck warmer
• Wool socks
• Long warm tights or long riding pants
• Winter gloves
• Booties to cover shoes
• Winter Jacket with back pockets; wind resistant
• Lip balm
• Clear or yellow lenses for glasses

RUN
• Long running tights
• Warm-up/cool-down pants
• Gloves (with wind flap)

ALSO -
• Winter tires (Continental)
• Tubes
• CO2 cartridges
• Bike Tune-up
• New running shoes for road and trail

Starting September 19, 2012

Your hosts:

Coach Emma Sara Cribb
Founding Member, Team WE Sports
Head Coach, Trace Bikes Women’s Race Team
Emma@teamWEsports.org
917-744-6422

Coach Todd Nordmeyer
Owner, Endeavor Performance
Head Coach, Team Belladium
TheCoach@EndeavorPerformance.com
615-419-3593

Get the most out of your workouts learning how to…
“TRAIN WITH PURPOSE”

Our First Lecture will be: Understanding Power and Heart Rate Zones.

Wednesday, September 19, 6:30p
Preliminary Kick Off – Meet the coaches, lecture and party
Refreshments provided by Team Belladium

Wednesday, September 26, 6:30p
Performance Test to determine athletes’ individual power and heart rate training zones

Wednesday, October 3, 6:30p
Analyzing and interpreting the data from the performance test + workout

Wednesday, October 10, 6:30p
Workout with a focus on tempo training

What you need to bring: Road/TT Bike ∙ Cycling shoes ∙ 2 Towels ∙ 2 Water bottles ∙ Bike shorts ∙ Polar HR strap

Investment: $129 for the 4 week program. Credit card payments can be made at www.EndeavorPerformance.com. Space is limited to 15 participants so register ASAP.

Click here for flyer.

Starting September 17, 2012

Your hosts:

Coach Emma Sara Cribb
Founding Member, Team WE Sports
Personal Trainer, Yoga Instructor, Endurance Coach

Janice Doochin
Owner, In Harmony for Wellness and Rejuvenation
Nutritional Consultant and Colon Therapist
615-353-9393

Weekly Schedule beginning 9/17/2012

Mondays and Wednesdays – 9:00-10:15am
(Evening classes also available @ 6pm)

What you need to bring: Cross-training shoes ∙ Comfortable workout clothing ∙ 2 Towels ∙ Water bottle

Workouts: Strength training and yoga.

Investment: $20 per workout, 2 sessions per week for 6 weeks*. Please bring $240 cash or check payable to Emma Cribb to the first session. Space is limited to 4 participants so register ASAP by emailing Emma@teamWEsports.org or call if you have questions: 615-669-9488.

*Some minimal equipment will also need to be purchased if you don’t have the following: yoga mat, dumbbells (5, 8, 10lbs), ankle weights and 3-4 resistance bands.

Click here for Flyer.

Girls ages 10 and up

RUN ∙ BIKE ∙ SWIM ∙ MULTISPORT

Here’s what the athletes and parents can expect:
∙ Customized training programs based on girls’ goals and schedule
∙ Year-round weekly team workouts with the Coach
∙ Run, bike, swim, yoga, strength training
∙ Race support
∙ Camaraderie, mentorship and team spirit
∙ Skills, strength, endurance and character building

Contact Team Coach and Manager for more information about
team dues ∙ coaching fees ∙ training schedule ∙ requirements ∙ expectations

COACH EMMA CRIBB (Emma@teamWEsports.org)
615.669.9488

Girls 14 & older who want to bike race will have the opportunity to guest ride with
The TRACE BIKES WOMEN’S RACE TEAM

Girls’ Multisport Team flyer