Happy New Year!

Pick your BIG GOAL for 2013 and if you want it bad enough everything else will fall into place.

Everywhere you turn there’s another note, post or article regarding your New Year’s Resolution.  Lose weight.  Get financially independent.  Think Happy Thoughts.  Etc, etc, etc.

Unfortunately for most people, a resolution is nothing more than a wish.  Tell yourself you’re going to change, decide what it will be then “hope” it magically works.  Unfortunately, life isn’t like that.  If it were that easy, everyone would be lean.  Everyone would eat right, have great relationships with everyone, be a top performer at work and at your sport.

If you choose your BIG GOAL, one that will really stretch you, one that will really challenge you to accomplish and one that’s frankly, a little bit scary will help focus you and force you to get outside your comfort zone in order to complete successfully.

So, what is YOUR BIG GOAL for 2013?  How badly do you want it?  How will you feel if you don’t achieve it?  And how awesome will you feel if you DO accomplish it?  A little bit of short term sacrifice will all be worth it, believe me.

Dream the impossible.  Choose the improbable.  And work diligently and relentlessly toward your goal.  Make 2013 a year you will be PROUD of!

Spend some time thinking about your BIG GOAL, document it, then GET OUT AND RIDE!

Happy New Year!

Hello riders,

I’m working with the MN Ironman Bike Ride as the Ride’s Official Coach and Trainer.  The ride has moved to Washington County, which is where I live and ride, and promises to be a scenic and challenging course and one which I guarantee you’ll love.

I look forward to working with you and all the riders to help make this your best ride EVER!  I’ll be announcing very soon some very exciting live, indoor training sessions that will be a great foundation for your ride preparation.  In addition, I’ll be providing valuable information on topics such as nutrition, training, clothing and equipment which will have your confidence and fitness level high.

In addition to the group training and other information I’ll be providing, I’ll be offering discounted 1 – 1 coaching services for those who wish to take their training to the next level.

Regardless of your level of involvement, WELCOME!  I look forward to seeing you in the cycling studio,  on the road and at the MN Ironman.  Please don’t hesitate to contact me directly with questions.  Until then, keep training and GET OUT AND RIDE!

Coach Bob

2013 is just around the corner, which means our “Resolutions” are as well.  Rather than coming up with a long list of resolutions, which for most people are no more than “wishes,” simplify.

This is a great overarching goal for 2013:  SIMPLIFY.  Consider making it yours as well.

For the athletes I train and coach, we’ll focus on 2 key goals:

1. Fitness
2. Body weight and composition

That’s it.  I’ll go into more detail on each of these in the coming days but for now, wrap your head around these 2 simple concepts.

In the meantime, GET OUT AND RIDE!

The 2012 season is over for most riders and triathletes and most have also taken a few weeks recovery, which is necessary to recharge the body and mind prior to starting up formal training again.  That time has come.

Indoor training season begins Thursday, Nov 1.  I’m pleased to once again partner with Penn Cycle and use their facility for our training.  Rides begin promptly at 5:30pm and last until roughly 7:00.  There are 7 sessions this fall, including Nov 1, 8, 15 and 29 (Thanksgiving day is “off” though we may do a bonus ride that morning), then Dec 6, 13 and 20.  Cost for the 7 sessions is $105.

The training sessions are on your bike and trainer.  Penn has a limited number of trainers, so if you need one until you get your own, contact me and I’ll arrange it with Penn.  The training will be based on power and/or heart rate, so be sure to bring these items.  Bring water bottles, face towels and your normal indoor cycling clothing.  Also, Penn has a shower available.  If you shower, bring a towel.

Since we begin at 5:30, most riders come at about 5:00 to set up, change and get organized,

Our first ride will be a time trial and we’ll set training zones based on this TT.  The next 6 sessions this fall will focus on VO2 Max improvement and cycling-specific leg strength.

The success of your 2013 season will be the result of your off-season training.  Begin NOW.

Contact me with any questions or to confirm your spot.  One of the great advantages of indoor training is that whether you’re a world class rider or a beginner, you’ll get the same out of the training, and nobody gets dropped.  So this training is open to riders and triathletes of ALL abilities.

I look forward to seeing you this fall!

Jack Jablonski is a high school age hockey player who suffered a tragic spinal cord injury in a hockey game in Dec 2011.  The injury left him paralyzed and with a very uncertain future.

As parents we can all imagine the shock and horror his parents felt at the time of his accident and the difficulty to grasp the permanent change in their son Jack’s life.  Jack’s story originally captured the attention of the hockey world, but has moved beyond that to the world in general.  People all over the world have been captivated by Jack’s story and his courage to prove his doctors wrong.  Jack has inspired countless people and has become a symbol of hope for us all.

I’ve dedicated this year to raising funds for Jack and his family as they cope with the changes forced upon them by Jack’s accident, and I hope you’ll join me.  You can donate here:

http://www.indiegogo.com/Jablonski-Ride-for-a-Reason?c=home&a=1027830

I’m competing in the Furnace Creek 508 bicycle race this October 6 – 8 to support Jack.  In a nutshell, “The 508″ competitors race 508 miles across the Mojave Desert and Death Valley and traverse 10 mountain passes to reach the finish line, and must do so within a 48 hour time limit.  In a typical year, roughly 50% of the competitors complete the race, which is why the race is know as “The 48 Toughest Hours in Sport.”

http://www.the508.com/

While the race will be a huge challenge for me, it’s not really about me.  Rather, the race is my vehicle to promote visibility for Jack, his ordeal and courage, and as a way to raise funds.

This website and blog will focus on my preparation for the upcoming race, and will be a reminder to ask for your support.

Thank you in advance, and here’s the link you can follow to learn more and to donate:

http://www.indiegogo.com/Jablonski-Ride-for-a-Reason?c=home&a=1027830