Performance Coaching Systems

Zone Training

2010-12-10T12:21:00.001-08:00

Zone 1: Barely above normal. Light and relaxed
Zone 2: Deep steady relaxed breathing. That’s your aerobic, endurance-training zone. It’s an Rate of Perceived Exertion (RPE) of 3 to 4.
Zone 3: Slightly labored. This is a steady “tempo” pace, where you’re working just a hair above your endurance comfort zone. It’s where you’d be if you were riding with someone just slightly faster than you. RPE 5 to 6
Zone 4: Short, quick rhythmic breathing. This is your lactate threshold zone. Right where you’re hitting your sustainable upper limits. Also known as race pace It’s an RPE of 6 to 8
Zone 5: Hard, gasping-for-breath breathing. This is your VO2 max training zone, which is a fancy way of saying, the top of your limits, as hard as you can go. It’s an RPE of 9 to 10.

How to Use a Roller

2010-02-03T05:28:00.000-08:00

Do you have Commitment?

2010-01-12T06:03:00.000-08:00

Some athletes don't understand that being uncomfortable is part of the process of achievement, so they use the discomfort as a reason not to go about it all. Naturally, they then don't get what they want. (Or they don't get what they tell themselves they want, anyway.) We must learn to tolerate discomfort in order to grow!

If we fail to see this, we're essentially training ourselves to ignore our own promise. (My apologies for the play on words here within, but I meant it both ways.) Commitment then means nothing. Just as there is no partially pregnant, there is no "partially committed".

Commitment is not a one-time occurrence. It occurs daily, hourly, continually. We must choose to commit to our goals and dreams, over and over and over.

The test of this commitment, of course, is action.