We are Thankful Athletes and Coaches

Many athletes start their mornings off with a good hard run or maybe that nice long swim.  How about wrapping the day up with a nice fast paced group ride to really test your limits?  No matter what your workout is the test is always there.  Pushing your limits, bettering yourself and achieving that much loved endorphin rush from your workouts. This Thanksgiving day, nationwide, people are showing thanks for many different things and we at SoS are thankful for many of those great things that include: family, friends, a roof over our head and food on our tables. We are also thankful for each and every one of you.  The athletes that inspire people to be a part of the lifestyle that you have.  The people who drive the events in communities, lead beginner rides and runs and guide people through the first stages of what your sport really is about.  Thank you for your dedication and devotion and we look forward to continuing to support you to the next level in 2014!  Happy Thanksgiving and Thank you for all you do!

Science of Speed Update

This December we will celebrate 3 years of cycling and triathlon coaching in Tallahassee, Florida.  We have had many great successes from creating a name as “The best bike fit around” FREE 30 minute consultation Basic Coaching

Variety in Training Can be Important

Insanity: doing the same thing over and over again expecting a different result.

Albert Einstein

Year after year, person after person we see many athletes do the exact same thing.  They log their base miles, begin their steady intensity, join in on the exact same group rides and then slowly build up to an event.  Some athletes participate in the exact same event which may be a century, a bike race or some thing as grandiose as an Ironman triathlon.  With the thought of the same course or same type of intensity we know of some athletes who even utilize the exact same training plan year, after year, after year, after… well, you get the point!

In 2016 we want you to challenge your status quo, we want you to test your limits and we want you to reach new goals.  Over the years we have found a rhythm with our coaching and that rhythm is much like our athletes physical abilities, our approaches to increasing performance and fitness must change.  The workouts might be similar in philosophy and name but the timing, frequency and quantity are always modified to help each athlete reach their peak performance when best possible.

So, have you just come off of your base training?  Are you looking at an early season event where you hope to perform well?  What are you doing now to guarantee the best results for that event?  We hope it isn’t the same thing that you did last year!

You might be a triathlete, a cyclist, a runner or a general fitness enthusiast looking to shed a few pounds but we challenge you to break that Insantiy loop and mix your early season training up with one of these workouts:

RUN: THRESHOLD LADDER

Warm up: 5 minutes (rpe:5/10) 4×7:30 Run Ladder w/5min RBI: 2min Steady State Run (rpe: 7/10), 2min Tempo Run (rpe: 8/10), 30sec Fartlek Run (rpe: 9/10), 1min Tempo Run (rpe: 8/10), 2min Steady State Run (rpe: 7/10) Cool down: 10min (rpe:5/10)

BIKE: VO2 INTERVALS

Warm up: 10-15 minutes at Endurance pace(rpe:5/10) with several 30 second Threshold Intervals (rpe:8/10)

Intervals: 8x2minute VO2 intervals (rpe:10/10) w/2min RBI

  • Be sure that these are a maximal effort from the very start. Your legs might fatigue but that is no reason to decrease the intensity.

Cool down: 5-10 minutes

  • Take ample time to allow for core temperature to decrease.