Consummate Athletes Only - June 16 2022

Strong Girl Society

Jun 16, 2022

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Coached Athletes ONLY!

This is a monthly update email with FAQ, Events and other information!

Kudos!

What a wild set of weeks! All our Wilmington, Unbound, Canada Cups, World-Cups and 8-Hour Consummate Athletes got through their events and many great experiences were had.

After years of prep it was so great (and nerve-wracking!) to watch all of your different adventures unfold.

You prepared and had fun doing it, you got to the start line, You had a wild adventure, you finished, and now you have all that experience to carry into whatever is next.

If you have seen any great photos of yourself please send me the links - we will buy photos of you and give them to you! (or share any photos, even if just for me to take a look at your race setup if you don’t want them shared that is ok!)

Mid-Year Goal Session Next Saturday June 25

Sat June 25 8:30am EST on Zoom - Link in your Training Peaks

To prepare for this session spend some time on 5 x 2 Goal Setting Sheet (copy it to your hard drive and/or print and/or use a journal)

2 Decades - sets the values and reasons we do things that aren’t as ‘easy’ today
2 Years - Can do a lot in 2 years - what is the goal?
2 Weeks - 2 week sprints let you try something and see progress
Tomorrow - What is the plan for tomorrow, plan for success
Today - Your daily checklist or ‘map’ to achieve 2 week/2 year goals

This group workshop is only for coached athletes and can be followed up with a private session. Sharing during the session can be done privately thru chat or openly.

Come prepared with questions!

Last Month’s AMA Recording is HERE

FAQs

Eating Better / Meal Ideas

This resource is on our ‘Getting Started' - Nutrition’ Page and is a great way to make sure you are shopping and planning your meals.

With all the talk about diets, macros (carbs) the practice of planning, shopping and prepping your meals gets left behind. If you buy good food and cook it yourself it is hard to go wrong but it is also not easy to do this.

Those that eat the best tend to have a few standard meals they eat consistently with small tweaks (swap the meat, swap the spice, swap the hot sauce, swap the veggie) over time you learn little tweaks or new meals but start with what you know!

SNEAK ATTACK YOUR VEGGIES!!

Auto-Pause - In general don’t use this.

Start- Notice is a great feature on Garmin that reminds you to restart the timer BUT in general, just don’t stop the timer and try to avoid stopping for extended periods during training.

The Device file uses ‘elapsed time’ so there is no ‘hiding’ the stop

The concept of ‘beer and a burrito’ suggests that if you have (or could have had) a beer/burrito while stopped then when you start riding again you have started a new ride.

What to do if when it rains

(I didn’t answer this overly well in last AMA)

0) It will rain - be ready and continually become more resilient by having clothes, gear and riding locations that are rain stable. This is a lifelong pursuit and is always weighed against risk and benefit.

1) If off-road workout - travel to area that is rideable in rain (sandy) if available - riding in the rain lets you prepare for racing in the rain. Riding gravel/path on mtb is an ok substitute.

2) Ride on the road/gravel/path in the rain for time suggested. Keep refining wet/cold weather gear (fenders, glasses, coats, booties, gloves, wool base layer)

3) Go for a walk or complete your strength (especially if generally skip those!)

4) Ride indoors for up to 90min

5) Get ready to do tomorrow’s workout - bike maintenance, yoga, goal setting, clean your helmet, check your shoe cleats/bolts, cleanup your gear. Check in on a friend. Open up more time for training later in the week. Get to bed early.