This is a tenative list of topics that are covered on the Bi-weekly conference calls with Coach Traci Brown. This list is subject to change based on the needs of the athletes!

Calls are generally Thursday evenings at 6pm Mountain Time.

March 23 Intro

Overview

Values/motivation

We’ll talk about what you can expect in our year together. You’ll learn about your own deep, unconscious values and how they effect your motivation and results.

April 7 bike fit/saddle selection

Bike fit is vital to your success. A bit that fits is comfortable and you’ll ride longer, have more fun and be more aerodynamic.

April #2 goalsetting

How you write your goals makes a HUGE difference in achieving them. We’ll go past what you know about goalsetting and learn how to program your unconscious mind so that you become unstoppable in achieving anything you want.

May #1 clothing/supplies

Training general overview

There are certain things that you must have with you out on the road. We’ll talk about what they are and how to use them. We’ll talk about how to get out of mechanical emergencies. We’ll also begin to talk about how to structure your training for weight loss and fitness

May #2 nutrition

Before/during/after nutrition

Suppliments

The food you eat is like the gas in a car. It matters more than you think! What you eat and when you eat it can play a dramatic role in your success.

June #1 Training

RMP

Effort Levels

No matter if you have a motor or not, you need to become a great bike rider. Paying attention to your effort levels and RPMs are key to your success. Learn how to train in the proper zones so that you maximize fitness and weight loss.

June #2 Training

Specific intervals

Periodization

Tightening up your training with specificity will pay big rewards. Learn exactly what to do based on your goals and why.

July #1 technique

Pedaling

Cornering

You want to be safe and efficient while out on the road. Efficiency will let you ride farther and faster. And the more time you spend with the rubber side down the better. We’ll talk about easy tips and tricks to make you better quickly.

July #2 Technique

Climbing

Descending

The road ahead is bound to go up and down. Learn how to best use your bike and yourself for maximum sped and safety on hills & descents.

August #1 stretching & massage

You’ve gotta take care of the engine…not the electric one! Learn the ins and outs of how to take care of your body and how to find the right professionals to help you.

August #2 Bike Maintenance

With all the miles you’ve put on your machine you’ve gotta know how to tune it up so it stays running like a top.

Sept #1 strategy for a long ride

Effort

Nutrition

Long rides are key to fat loss. If you manage them right, they can be one of the most rewarding thing that you ever accomplish. If you don’t, it can be like a nightmare on wheels.

September #2 off season

Weights

Fitball

Cross training

The weather is cooling off and you’ve gotta know how to train indoors. What to do and why so that you can vary your training and also be ready to ride again next season.

October #1 Indoor riding

No engines allowed for this! Learn how to pick the right spin class and some workouts that you can do on your won this fall and winter.

October #2 mental training

How you talk to yourself

Anchoring

Motivation comes from the inside. Learn how you can stay motivated and get motivaited if you’re not at any given moment.

November #1 review goalsetting

How are you doing on the goals you set earlier this year? We’ll talk about your success and where improvements and changes need to be made.

November #2 nutrition

Substitutes for holiday party food

The holidays give us ample opportunity to mess up all the success we’ve created over the year. Learn how to handle holiday parties and what you can eat & what you should stay away from.

December #1 new stuff you want for Christmas

Weight training

You’ve gotta know what to ask Santa for to make next year’s riding even more comfortable and fun. Also, we’ll review weight training so that you’ll be able to go even faster in the new year.