Total Cycling Performance

What’s your BIG Goal?

Bob — Tue, 01 Jan 2013 18:13:17 +0000

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!

Testimonial: Kathryn K.

Bob — Tue, 01 Jan 2013 00:18:46 +0000

When I began training with Coach Bob, I was a rookie to outdoor road biking. My primary purpose in training with Bob was, overall, to accomplish being a stronger rider and move up to a solid B level. At Bob’s suggestion, I set one goal and that was to increase strength and endurance. I accomplished that goal plus more by significantly increasing my heart rate max and lung capacity. Being back on my bike outdoors this spring, in addition to being a much stronger rider, I have mastered hills and windy conditions with much more confidence and ease. I have been training with Bob in a team setting with riders that are much more accomplished than I, and have never felt intimidated. Bob is an exceptional coach who is not only knowledgeable and an expert in his field, but sensitive to all riders, no matter what level they are at. —Kathryn K.

Testimonial: Karthik K.

Bob — Tue, 01 Jan 2013 00:17:54 +0000

I have worked with Coach Bob for the last 15 months, and I have learned many things about myself. I have learned that many of my barriers are mental and that I am capable of things I’d always deemed impossible. Coach Bob helped me realize that the key was to keep it realistic and at the same time have some stretch goals. He is positive and encouraging, but at the same time always pushing me to do my best. He has helped me redefine what MY best can be. Learning this has been tough, but fun because Bob is so passionate about training people and truly shares in the joy of helping people achieving their goals. Coach Bob has unlimited energy and he brings it every single day. You train with him and you realize he is working harder than you are! He adapts to each individual, even in a group setting; for people like me who like to understand the science behind the training, he is always available to explain why we are doing a certain program, which has been essential in my growth as an athlete. In the last few months I have been able to work out a lot with Coach Bob and it has driven me to train harder. Last season I did the Wisconsin Triple Crown, something I would have never dreamed of doing. To prepare, Coach Bob took me on a training ride and broke it down for me: how to mentally prepare, how to eat and hydrate – things that you think already know, but then you talk to Coach Bob and realize how much more there is to learn. By the third stage (Dairyland Dare) I completed the 200K ride, which for me was a personal achievement and my stretch goal. I hit my goals, and that was all thanks go Coach Bob! Working with him in a group class, there is a lot of great camaraderie. Whether it is at the Cave (aka Penn Cycle) or at the Pain Cave (aka Bob’s basement), having a Coach Bob-led group makes all the difference in the world. —Karthik K.

Testimonial: Angie S.

Bob — Tue, 01 Jan 2013 00:14:50 +0000

Coach Bob McEnaney it truly one of the top most gifted Cycling and Triathlon coaches in the Midwest. I’ve trained with Coach Bob for almost 2 years now, and continue to see huge improvements in my Triathlon race times, including top 3 overall female finishes in ALL of my events in 2012. Not only is Coach Bob an amazing Coach, but he is also an extremely talented avid cyclist. In 2012, he finished the Furnace Creek 508 as a fundraiser for high school hockey player Jack Jablonski, and is gearing up for the Race Across America in 2013, which is known as the “Pinnacle of Athletic Achievement”. The Race Across America is considered one the most respected and longest running endurance sports events in the world. Racers must traverse 3000 miles across 12 states and climb over 170,000 vertical feet. If anyone can do it, it’s Coach Bob! —Angie S.

‘On a Bike’ Women’s Only Boot Camp Kicks Off the New Year

Bob — Sat, 29 Dec 2012 23:47:05 +0000

Total Cycling Performance, the top training company for cyclists and triathletes in the Twin Cities, is launching their women’s only Boot Camp on a Bike™ at PENN Cycle, in Woodbury, Minn. starting on January 2nd. Classes will be led by Woodbury’s Angie Schmidt and South St. Paul’s Kelli Swenson. “We are so excited to have a fun group of women get together and kick butt throughout the winter so we are beach and race-ready by spring,” Swenson says.

Welcome MN Ironman Riders!

Bob — Fri, 28 Dec 2012 15:58:30 +0000

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

Simplify in 2013

Bob — Mon, 10 Dec 2012 09:32:45 +0000

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:

Fitness
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!

Fall 2012 Indoor Training Begins NOW!

Bob — Mon, 29 Oct 2012 15:34:17 +0000

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!

Family friend seeks to raise funds for Jack Jablonski

Bob — Fri, 21 Sep 2012 23:42:38 +0000

Jack Jablonski’s efforts to recover from a hockey injury that left him paralyzed have attracted international attention, including a nomination for the CBS Courage in Sports Award.

Now a friend of the family is seeking to bring his story to an endurance bicycling race through Death Valley in California as part of a fundraiser to help pay for Jablonski’s treatment expenses.

An Uphill Battle: McEnaney to Ride in World’s Eighth-Toughest Race for Jack Jablonski Fund

Bob — Wed, 12 Sep 2012 23:04:30 +0000

For years, Bob McEnaney has been cycling for enjoyment and exercise. However, next month he’ll start riding for different reasons.

McEnaney, a longtime south Washington County resident, coach, trainer and endurance athlete, is launching a new fundraising initiative called Ride for a Reason. His first challenge will be the Furnace Creek 508 Bicycle Race on October 6 – 8, where he’ll be raising money for Jack Jablonski, the Benilde-St. Margaret’s student who suffered a spinal cord injury in a hockey game and was paralyzed just over eight months ago.