Coach Miles

Banger of a training day done and dusted ✅ This morning: 7 miles with 2 miles at 6:15 pace then 3 x 3min at 6:00 pace. This afternoon: 90min ride w/ 5 x 3min at 270w, 5 x 2min at 284w, and 5 x 1min at 297w. That bike workout might have been one of my all time favorites 👌🏻

Happy Monday Everyone! It’s a brand new week filled with brand new opportunities. Lets get it 💪🏻

A separator between good and great coaching is the ability to apply practicality. You might draw up the best program/system in the world but if it’s not practical, it’s useless.

75min on the bike this morning ✅ MS: 2 x (10 x 40/20 as 297w, 149w) 1 x 8min at 270w Onwards 📈

7 miles this morning ✅ MS: 20min tempo at 6:27 pace. Onwards 📈

75min easy this morning ✅ 1 block of 25min at LT1 (216w) to help flush some soreness. Onwards 📈

Happy Monday Everyone! A brand new week filled with brand new opportunities. Lets get it 💪🏻

Found these gems in a box this weekend…my XC spikes from my first year on varsity. Circa 2013 Nike Victory XCs. Broke 18 for the first time in these bad boys and wrote it on the side 👌🏻 Awesome memories.

7 miles this morning ✅ mostly on dirt roads. Body is cooked from helping my parents move all weekend but still got something in 👌🏻 Onwards 📈

2.5 hrs on the bike this morning ✅ MS: 20min LT1 (212w) 10 x 20sec at 292w 5 rounds of 4min as (1min 281w, 2min 270w, 1min 265w), 4min ez between Then 10 x 20sec 292w 10min LT1 (212w) Lots of fluids, sodium, and carbs consumed during this one. Onwards 📈

Wrapped up the day with an hour in the gym: Incline walk Squats Deadlifts Bench Curls Hammer curls Pull ups Hanging leg raises Going to be sore tomorrow 📈

8 miles this morning ✅ MS: 6min, 3min ez 5min, 3min ez 4min, 2min ez 3min, 2min ez 2min, 1min ez 1min, 1min ez Desc. Paces from 6:00 to 5:42. EZ pace was 8:00. Clip is me at 5:46 pace. Onwards 📈

1hr 45min on the bike done and dusted! Today’s MS was 3 blocks of 21 minutes regressing LT1 as (7min 225w, 7min 217w, 7min 212w). Onwards 📈

As a coach your words have weight to them. Sometimes being clear is more important than being clever.

Check out my latest article: Pre-Training Anxiety linkedin.com/pulse/pre-train… via @LinkedIn

95min bike ride this afternoon ✅ MS: 5 x 20sec 292w 4 x 3min 265w, 90sec ez 2min 273w, 60sec ez 1min 292w, 30sec ez 3min ez 5 x 20sec 292w Onwards 📈

7 miles this morning ✅ MS: 30min as (3min at 6min pace, 2min at 8min pace) Onwards 📈

I’m willing to bet most training injuries could be prevented with these 5 actions: Taking 5-10min to stretch after your session. Warming up appropriately. Cooling down appropriately. Fueling appropriately. 10-15min of foam rolling before bed.

75min on the bike this morning ✅ Added in a bit more LT1 work than a normal Monday easy spin would have. Trying something new. Onwards 📈

Happy Monday everyone! It’s a great week to have a great week. Lets get it 💪🏻