Keep Cool With A Spinning Class

Challenged by the Tulsa heat?  It’s hot out there and for many, high temperatures lead to a search for indoor activities. Check out a Spinning Class. A cool, comfortable climate controlled environment, dimmed lights and propelled music make this an effective workout. Look at all the cons; all ability levels, train in the off-season, toss the helmet and it burns calories. Look for a class lead by a certified instructor - safety is a priority. In a Spinning Class you control everything from resistance to the level of intensity to the speed, the more you workout the better you’ll get, don’t force it. It can be as easy or as challenging as you want it to be – you get out of it what you put into it.  Most classes last 40 and 60 minutes. If you’re just starting out, look for a beginner or introductory class.  So lets’ eat early so we’re not hungry, drink lots of water so we’re well hydrated and head off to a spinning class.

Expect Sore Muscles

Your instructor is your guide. Let him/her know your ability level. Standing, sprinting and other movements should be approached with care. Your instructor will tell you how fast to pedal, how much resistance to add and how hard to work, respect your personal level. Listen to your body and pay attention to how you feel. Your not in a race, this is a workout not a competition.  As in any exercise position is important. Keep your knees pointed straight forward – bowed knees increase the potential for injury. Avoid ankle injury by keeping those feet flat.  If you’re new at Spinning Classes pay close attention to body positioning. Keep those shoulders relaxed and use your abdominals to maintain balance (not the handlebars).

Keep Pedaling

Nothing is worth doing if it’s not done well. If you’re completely out of breath and in pain, slow down. Never suddenly stop!  Like any other exercise stopping suddenly can lead to lightheadedness. Allow your heart rate and pulse to slow – reduce resistance, pedal slowly and catch your breath. If you still feel overwhelmed, stop.  Although most coaches will tell you to keep moving slowly – you know your body. If you’ve followed these rules and your body has had all it can take, honor that. If you feel yourself recovering keep pedaling. Slowly rebuild your speed and resistance. If that offers a challenge, continue pedaling slowly until the class is over.  The objective is to keep those legs moving.

Spinning Classes are a low impact exercise with a long list of benefits: low impact, unlimited cardiovascular benefits, group motivation, great for all age groups and all fitness levels are welcomed.  However Spinning Classes aren’t for every one. If you’re like me and prefer the Tulsa heat, scorching sun, and breezless afternoons and evenings, join us for our Group Rides. Every Tuesday and Thursday at 6:00pm, and Saturday and Sunday at 7:00am. We also offer a Cycling 101 Class for new cyclist.

Buster Brown - Cycling Coach

Are you continually coming in at the back of the pack – fourth, fifth or sixth place?  Perhaps you’re blaming it on the bike, the wheels, your own ability or poor performance.  It’s true, poor equipment could be the answer, coupled with a lack of ability and poor performance – or you just might need a coach.  Your race prep and career trajectory is your responsibility.  If your goal is to carry more speed, improve fitness, and make the move from the back of the pack to the podium, you need a good coach. A cycling coach offers a lot more than a training plan. Coaches offer neutrality, accountability, nutrition guidelines, discipline, and event specific training.

“A good coach is a cheerleader when times are good, a strong figure when you need a kick in the pants, a voice of reason when you’re tempted to go overboard, and a shoulder to cry on when you’re down in the dumps.”  Bicycling; Rambling Man,

CYCLING FOR SUCCESS 

Buster Brown, Cycling Coach

Whether you want to be a more accomplished racer, or you're just getting started as a cyclist I'll provide you with the knowledge, skills and training plan to help you set and achieve your goals. I'll teach you how to train smarter, ride better and understand the dynamics of the sport. You will learn to dramatically improve your pedaling efficiency, sprinting, climbing, time trialing, and racing strategies while increasing your power and confidence. 

Whether you’re a novice looking to understand the basics of cycling for fitness purposes, someone seeking to embark on a new and exciting sport, or an experienced rider driven to take it to the next level competitively, personal attention and a customized coaching plan will help you achieve the highest level of performance possible.  Coaching takes into consideration the multiple aspects of overall health, flexibility, nutrition, strength, and endurance as well as the technical and tactical aspects of the sport.  

Get that extra edge to make it all come together and move to the next level

*My experience in cycling is not only to teach you how to train,

but also to help you learn how to race***

Through the use of technology, your coaching experience can happen in our large newly decorated facility or online using your iPhone, iPad or other online device. Through the use of the web and newly developed apps both our in-house and online clients can receive workouts, analysis, support, and consistent progress monitoring from a world class coach using Training Peaks software. With access to your pace, stroke, power and heart rate I can analyze your fitness and progress, and tweak your performance, meal and training plan based on actual acted upon metrics.

Training Peaks allows me to develop and daily monitor a performance plan designed to meet your specific needs. Whether you’re training for a special event, an upcoming race, or you’re the recreational rider, the monitoring and accountability tools will work for you. Other advantages to you as a client and to me as a coach is 24/7 online access, the ability to create training and meal plans based on actual performance tracking, access to fitness and workout trends, and a seamless line of communication between client and coach. As a world-class cyclist and fitness coach I’ll combine the combination of my knowledge and experience with today’s technology to ensure you reach your goals.

Buster Brown - 918-364-5200 / 479-530-9491, busterbrown2004@gmail.com

Five Myths About Getting A Coach... Busted

Five Myths About Getting A Coach... Busted

Contributed by 

There’s no doubt that as an endurance athlete, nothing will take you to the next level like getting a coach. A coach will customize your training program to your needs based on where you are currently, what you want to achieve, and your unique strengths and weaknesses. A coach also adds a heightened sense of accountability.

However, many of us think “a coach is not for me” for various reasons. Here are the top five reasons we hear athletes say they’re not going to hire a coach...and why you should rethink your assumptions.

1) “It’s too expensive."

Many athletes perceive personal coaching as too expensive. However, there's a wide range in the level of coaching that is available - for example you may decide that all you need is to chat with your coach on the phone once a week, and otherwise communicate within an online platform likeTrainingPeaks or by email. When TrainingPeaks matches athletes with coaches through its Coach Matching Service, the athlete is asked for a monthly budget and is matched according to what they can afford. The range starts at fees of less than $100/month and goes up to over $400/month based on how much of your coach's time you'll want. Think about it - at less than $100 a month, for the same cost of a monthly membership to many gyms, you'll get customized guidance towards your goals.

Also, let’s dig deeper into this, beyond fees. Training for sport is a practice in time management and prioritization skills. Workouts have to be fit around school, work, family, social or other obligations. A coach can help you maximize your time, making sure you use it most efficiently. An effective training program is not just about logging hours and miles. If you structure your training effectively, incorporating intensity in the right way, you can cut your volume down and actually get faster. When you’re training, you invest time away from important life priorities - a coach will help make sure it’s time well spent. It’s too expensive NOT to have a coach.

2) “I’m not a serious enough athlete”.

Coaching is not just for pros and elites. Many coaches specialize in beginner or more recreational athletes. It’s a matter of finding the right coach who will work with your background, your ability, and your goals for the future. Further, you may not think of yourself as a “serious enough athlete” right now, but that could change with targeted training and expert feedback - which only a coach can provide.

We can tell you that one out of four athletes that use TrainingPeaks are coached. They are athletes of varying levels of experience, but what they all have in common is that they are serious about RESULTS. If you are too, you should consider getting a coach.

3) “It’s too much of a time and personal commitment, dictated by someone who doesn’t understand my life”.

Having a coach is a personal relationship. It’s important to interview a few coaches and find the one that is the best fit for you. A good coach will work around your schedule and your life commitments. The right coach will work with you to maximize the time you do have towards your training and racing.

4) “I wouldn’t know where to start looking”.

We know that finding the right coach can sometimes seem like a daunting task, and not everyone has a wide network of friends and family who can make recommendations. USA Cycling offers a free “Find a Coach” function on its website where you can find a USA Cycling-certified coach to meet your needs.

TrainingPeaks also offers a free Coach Matching Service designed to solve this problem for you too. After you answer a questionnaire about your needs, experience level, budget and goals, you’ll be matched with three of nearly 200 TrainingPeaks Certified coaches, who are also certified by national governing bodies like USA Cycling. You can interview each coach and find the one who best matches what you are looking for.

You can also use the TrainingPeaks Coach Directory to start your search, browsing all 3,000 coaches who use the TrainingPeaks platform to deliver their expert advice. This directory will help you find coaches in your area - check it out here.

5) “I can self-coach or work off a plan just fine”.

True, you can. Many athletes attain their goals through self-coaching or following a training plan. But can those goals be set higher when working with a coach? What happens if you get injured or sick? A plan doesn’t know that you’ve had the flu for one week, or that your kids have been sick and out of school. A coach’s job is to work around those things that come up.

So, are you ready to get started?

Try the free TrainingPeaks Coach Matching Service, the TrainingPeaks Coach Directory, or the USA Cycling “Find a Coach” function.

Whichever approach you take towards finding a coach, you'll also be taking a big step towards achieving or even surpassing your fitness and personal goals.

Melissa Schwartz leads the Education Department at TrainingPeaks. In her 3.5 years with the company, Melissa has specialized in educating and supporting endurance sports professionals who use the TrainingPeaks Coach Edition product. She is a former All-American swimmer and water polo player, and now spends her athletic time doing triathlon, running marathons, and harboring a secret love affair with golf. She's also a USAT certified coach and enjoys helping fellow moms see their athletic potential. Follow Melissa on Twitter.

http://www.usacycling.org/five-myths-about-getting-a-coach-busted.htm