Smart Athlete Training

Upcoming Course from Smart Athlete

noreply@blogger.com (Peter Glassford) — Mon, 22 Apr 2013 20:41:00 +0000

2013 Canadian Nationals Prep Course

*learn to ride boneshaker!*

Is the Paleo Diet a Fad ? Warinner Ted Talk

noreply@blogger.com (Peter Glassford) — Sat, 30 Mar 2013 18:56:00 +0000

Debunking the Paleo Diet: Christina Warinner at TEDxOU (feb 2013)

I have had several emails, comments and jokes made about the below video and also the new book with a similar topic: Paleofantasy: . The questions and comments come from 2 types of people. The first are looking for reasons that paleo/ancestral diet is wrong to justify their approach and the second group are those who have tried the approach are upset that they could be eating cookies, regardless of their experience with the approach.

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Smart Athlete in the news and in the blog-o-sphere

noreply@blogger.com (Peter Glassford) — Tue, 12 Mar 2013 05:30:00 +0000

Check out these articles that have been written about or featuring Smart Athlete in the last few Weeks

Dirk Sorenson on Leadville and how one might change their approach after several years at an event. Ideas on doing it self coached and with a coach. Some great tips from Dirk, check out his site.
http://www.ridingleadville.com/2013/02/things-you-should-know.html

Lady Lean on How traditional Low Carb and Paleo Ideas might fit into Endurance Training and Health.

http://ladylean.wordpress.com/2013/02/20/eat-like-an-elite-cyclist/

Canadian Cyclist on Integrating a Paleo / Evolutionary Framework into an Endurance Cyclist's Training.
http://cyclingmagazine.ca/2013/02/sections/healthnutrition/nutrition-tips/paleo-diet-for-cyclists/

Canadian Cycling Mag Interview about Paleo Template in Endurance Athletes )

noreply@blogger.com (Peter Glassford) — Wed, 27 Feb 2013 00:37:00 +0000

I finally found the article that Canadian Cycling Mag and Cheryl Madinger put together from an interview we did in the fall on the art of being Paleo while being an Elite Endurance Athlete. I have had several compliments from it and even a few people who were inspired to give it a try, so super job and many thanks to C.C.Mag for letting me spout off about sweet potatoes and other kooky things.

Setting Handlebar Width - Bike Skills Project - Do you Agree ?

noreply@blogger.com (Peter Glassford) — Wed, 16 Jan 2013 03:21:00 +0000

Trek Toronto and Bike Skills Project Talk about a neat way to estimate how wide your Mountain Bike Bars should be , Do you agree ? How wide are your bars ? How wide is your Burpee 'stance' ?

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ONTARIO CYCLING ASSOCIATION ANNOUNCES SPRING CAMPS

noreply@blogger.com (Peter Glassford) — Fri, 14 Dec 2012 15:56:00 +0000

Subject: ONTARIO CYCLING ASSOCIATION ANNOUNCES SPRING CAMPS

ONTARIO CYCLING ASSOCIATION ANNOUNCES SPRING CAMPS

California Endurance Camp will run from February 17th-24th, 2013

8th Annual South Carolina Camp will run from March 8th-18th, 2013

(December 10, 2012) The Ontario Cycling Association (OCA) is proud to announce that it will run 2 spring camps in February and March of 2013.

California Endurance Camp - February

The focus of the project is athletes in the Train to Compete and Learn to Win stages of

LTAD. (Ages 17-22) in 2013. These athletes will be Canada Summer Games eligible and

have potential to compete for Canada at World Championships.

For more information please click here<http://www.ontariocycling.org/web_doc/gen_pdf/20121212-033634-OCA%20FEBRUARY%20ENDURANCE%20CAMP.pdf>

For expression of interest form please click here <http://www.ontariocycling.org/web_doc/gen_pdf/20121212-035745-OCA%20EOI%20Feb%20Camp.pdf> deadline is Noon on Friday December 21st, 2012

8th Annual South Carolina Camp - March

The focus of the project is athletes in the Train to Compete stage of LTAD.

LTAD. (Ages 15-21) in 2013.

For application please click here<http://www.ontariocycling.org/web_doc/gen_pdf/20121212-033808-Microsoft%20Word%20-%20March%20Camp%20Application%202013%20Final.pdf>

Deadline for application is January 18th, 2013

These camps are supported by the Canadian Sport Institute Ontario and the Government of Ontario.

<winmail.dat>

Made For You 3 Month Training Plans Price Decreased

noreply@blogger.com (Peter Glassford) — Mon, 12 Nov 2012 17:28:00 +0000

3 Month Training Plans have Decreased in Price to $120 w. tax !!!!

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Intro to Joyride: A Bike Skills Clinic for Beginners and XC Riders

noreply@blogger.com (Peter Glassford) — Thu, 08 Nov 2012 21:57:00 +0000

Check out this cool opportunity the joyride150 Folks are letting me put on starting Tuesday the 20th and running for 3 consecutive Tuesdays.

2013 Canadian Mountain Bike Calendars

noreply@blogger.com (Peter Glassford) — Tue, 06 Nov 2012 20:52:00 +0000

New Schedules are out. It is looking like a solid season in Canada !

2013 MOUNTAIN BIKE CALENDAR
July 6-7 – Canadian Mountain Bike Downhill Championships [Elite, Junior] – Panorama, BC
July 19-21 – Canadian Mountain Bike Cross-Country Championships [Elite, U23, Junior] – Barrie, ON
August 1-9 – 2013 Canada Games – Mountain Bike cycling – Sherbrooke, QC
August 10-11 – UCI World Cup [Elite, U23, Junior] – Mont-Sainte-Anne, QC
August 25 – Canadian Mountain Bike Marathon Championships [Elite] – St. Raymond, QC

2013 CANADA CUP – XCO
May 18 – Mont-Tremblant, QC
May 25 – Baie-St-Paul, QC
June 29 – Sun Peaks, BC
July 14 – Sudbury, ON
August 17 – Whistler, BC [FINALS]

2013 CANADA CUP – DH
May 19 – Mont-Tremblant, QC
June 30 – Sun Peaks, BC
August 18 – Whistler, BC [FINALS]

Also of Interest is the updated 2013 UCI MTB XCO Calendar (story Canadian Cyclist.com_)

Date	Event	Location
May 18 - 19	UCI World Cup XCO 1 / XCE 1	Albstadt (GER)
May 25 - 26	UCI World Cup XCO 2 / XCE 2	Nove Mesto na Morave (CZE)
June 8 - 9	UCI World Cup DHI 1	Fort William (GBR)
June 15 - 16	UCI World Cup XCO 3 / XCE 3 / DHI 2	Val Di Sole (ITA)
June 29 - 30	UCI Marathon World Championships	Kirchberg (AUT)
July 27 - 28	UCI World Cup XCO 4 / XCE 4 / DHI 3	Vallnord (AND)
August 10 - 11	UCI World Cup XCO 5 / DHI 4	Mont-Sainte-Anne (CAN)
August 26 to September 1	UCI XCO/XCE/DHI/4X World Championships	Pietermaritzburg (RSA)
September 14 - 15	UCI World Cup XCO 6 / XCE 5 / DHI 5	Hafjell (NOR)
September 21 - 22	UCI World Cup DHI 6	Leogang (AUT)

And the 2013 Canadian Road Calendar

http://canadiancyclist.com/dailynews.php?id=25260

Trek Store Factory Approved Blowout Sale

noreply@blogger.com (Peter Glassford) — Thu, 25 Oct 2012 12:46:00 +0000

Trek Store Factory Approved Blowout Sale 2012 - This Saturday Oct 27 and Sunday 28th

at the Trek Toronto location (Just south of Eglington on Yonge St. )

Please go check it out !

Have you Checked out the BikeSkillsProject.com Yet ?

noreply@blogger.com (Peter Glassford) — Thu, 18 Oct 2012 22:00:00 +0000

www.bikeskillsproject.com

'Too' Fall Mistakes - Newsletter

noreply@blogger.com (Peter Glassford) — Mon, 15 Oct 2012 17:37:00 +0000

Check out this week's newsletter on Fall Mistakes

This Week I was struck by the fact we often are out of balance when the Fall season comes. It is a time for transitions and change and with this comes some adjustment.

How are you managing the change ?

Many of the mistakes I am seeing this year can be expressed in terms of a 'too' statement. If you find yourself with any of the problems or symptoms below it is
time to review your goals for 2013 (you made them right?) and then make sure the actions today, this week, this month are logical steps on that path.

Too Much

- Racing - Cyclocross and Marathon (and wedding?) seasons easily bridge the gap between MTB-Road and the next season. Careful you don't spread yourself too thin.
- Training at race intensity and duration can only be maintained for so long. We NEED to challenge our bodies and minds with different stimulus. Monotony makes things very hard.

Check out the rest of the newsletter at the below link .

Smart Athlete Newsletter - 'Too' Fall Mistakes that Make You Slow - http://eepurl.com/qCxof

Upcoming Coaching Course at Hardwood Oct 27 2012

noreply@blogger.com (Peter Glassford) — Wed, 10 Oct 2012 15:51:00 +0000

I am excited to be assisting my longtime friend and the Provincial Coach, Mike Garrigan, in getting more coaches out there. If you, or someone you know, are looking to get started in Coaching, running a club program or helping kids out please check out the OCA Website.

http://www.ontariocycling.org/coaches/nccp-dates/

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Rocks and Logs Mini Clinic - Collingwood Oct 20 9:30am-12:00pm

noreply@blogger.com (Peter Glassford) — Sun, 30 Sep 2012 00:44:00 +0000

Limited spots available

Collingwood, Ontario

Stop loosing time on rocks and logs.

This course will improve your ability to stay on your bike and ride
fast through technical terrain.

Saturday Oct 20 2012 - 9:30-12:00 Noon

$50 Per participant.

Visit payment page and pay for $50 mini-clinic under the 2nd drop down
menu ("Personal Sessions") menu to reserve your spot now
LINK = http://www.smartathlete.ca/p/payment.html

Feel free to email peterglassford at gmail .com for info

Cool Low Key Event to Check out to Finish off your season ? Fall Colors anyone ? MONO ON A BIKE !

noreply@blogger.com (Peter Glassford) — Thu, 13 Sep 2012 21:48:00 +0000

Peter Glassford

Just Registered for Mono On A Bike Next Sunday Sept 23. Come Check out an awesome route through an awesome area.http://www.townofmono.com/event_detail.php?et_id=4&e_id=367&body=bodyvisitor&cat_id=1 @monotowship

Town of Mono

www.townofmono.com

Mono on a Bike "MOAB" on Sunday, September 23rd! The Town of Mono, in partnership with the HB Cycling Club, will be hosting a cycling tour designed for all ages and all cycling skills. There will be four tours, starting with an easy 5 kilometre peddle through Mono Cliffs Park for children; a ...

Smart Athlete Training + Chico Racing Support Exceptional Youth

noreply@blogger.com (Peter Glassford) — Mon, 20 Aug 2012 19:24:00 +0000

FOR IMMEDIATE RELEASE

Smart Athlete Training and Chico Racing Support Haliburton Youth at Crank The Shield 2012
August 16, 2012 – Smart Athlete founder Peter Glassford has partnered with Chico Racing to enable local Haliburton rider Owen Flood the chance to ride Crank The Shield 2012.

In support of the next generation of mountain bikers and in recognition of his outstanding contribution to the sport and the 4^th edition of Crank the Shield, Smart Athlete Training has teamed up with Chico Racing to support youth rider Owen Flood on his quest to conquer the 3 day race through the rugged Canadian Shield. Owen has been instrumental in growing the sport of mountain biking in the Haliburton community as well as a key contributor to the 2012 edition of Crank. Together, Smart Athlete and Chico Racing will provide financial support and event preparation services to allow Owen to tackle the demanding 3 day race solo.

Smart Athlete Training is once again the official training partner for Crank The Shield. Founded by Peter Glassford in 2010, Smart Athlete Training specializes in endurance coaching, technical skill development and nutritional optimization for 'everyday' athletes. Peter has built his experience through a degree in Kinesiology, apprenticeship with Steve Neal (Crossfit Orangeville) and his personal experience as an elite mountain bike racer for Trek Canada. Smart Athlete is the official training partner of Crank The Shield providing participants with a free training plan and weekly email newsletter focused on getting the most out of the Crank experience. For more information, visit www.smartathlete.ca.

Taking place September 14 – 16, Crank The Shield is a 3 day point-to-point adventure through some of Ontario's most rugged terrain. Combining amazing trails, awesome food, and top notch accommodations, Crank has grown to become one of North America's most popular stage races attracting riders from across Canada and the United Stated. The 2012 edition will see the participation of Olympian Geoff Kabush and teammate Derek Zandstra (Scott-3 Rox Racing) as well as over 300 riders of varying abilities and experience. For more information, visit www.cranktheshield.com.
Courtesy Matt Paziuk, Chico Racing
-30-
Chico Racing Inc.
Voice: 905.852.0381 Fax: 905.852.0379
Email: info@chicoracing.com
www.chicoracing.com

How is your IT band ?

noreply@blogger.com (Peter Glassford) — Wed, 15 Aug 2012 21:17:00 +0000

In regards to this older post I got the following question. Please let me know your thoughts.
http://www.smartathlete.ca/2012/02/it-band-issues-should-you-have-duck.html?showComment=1345063988320#c7860558126913922806

Question
hey i was just googling duck feet and IT band problems when running. I run as well, and throughout High school the IT band was always stiff and i had to stretch it alot. my knee hurts mostly my right and i sat down with my legs hanging down like you demenstrated and my right one goes outward more then the other. My HS Coach told me to try and stand stright as often as possible. how can i fix this probablem?

you can see all the muscles attaching to the ITB

they are the first place to start reducing ITB issues along with movement patterns

My thoughts:
Hey Eric Thanks for question and visiting the site.

*** here are some places to start looking if I had ITB issues, I would recommend you see your local kinesiologist and/or physio-chiro-osteo to get a more focused idea of what is most tight and causing your ITB pain … this will help maximize your time spent mobilizing ***

WHAT IS ITB ?
Remember the IT band is a fairly stiff (not elastic) structure connecting bones/muscles. Since it is not a muscle it is not really the focus of our stretching/rolling(smr). So the issue tends to be tight hip flexor/glutes or issues at ankle/knee or even low back NOT SOMETHING ON SIDE OF LEG TO BE STRETCHED AND ROLLED EXCESSIVELY.

DAMN RIGHT LEGS
Right legs tend to be commonly affected and I think a lot of this has to do with our seated postures through the day. Most easy to implicate would be our driving posture where we sit more on our right glute(butt cheek) and use our right leg (ankle/knee/hip flexion-extension) to push/release the gas/brake pedals.

So obvious things to try to minimize and/or change are your seated posture.
- avoid being the driver if you can.
- take frequent breaks from driving
- modify position frequently
- try to sit more square on seat (both butt cheeks) ... some cars are tougher due to offset of steering wheel/pedals.
- use cruise control whenever possible to limit contractions in right leg.

STOP SITTING
- in general minimize seated postures, use standing work stations.

WHAT TO DO WITH PAIN NOW:
-> get out your roller (ideally TP therapy products and/or lacrosse or hard tennis balls) and roll butt cheeks/hamstrings and quads. Don't ignore the quads, making sure to roll inside, middle and outside the quad.
-> ensure your bike allows for your feet to sit in their natural way (ie. for you toe out / duck footed) as this could cause stress on ITB.
-> try to roll before any activity to help 'loosen' things up
→ lower bike seat slightly for a bit to decrease strain a bit further.
→ make stretching post ride and/or during the day ( many of my athletes do as separate workout) this should be full body and looking always for change/improvement from the stretch/smr.
→ try to avoid painful ranges / sports / movements but also try to push the range of moment you can function in with rolling/stretching/movement.
-> watch knee dropping in during pedaling, walking, running, box jumping etc. keep those knees out ! mobilitywod video discussing this knees out in stair climbing

Keep me posted and best of luck

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Heart Rate Zones for Leadville - Question Via Email

noreply@blogger.com (Peter Glassford) — Tue, 19 Jun 2012 01:57:00 +0000

Hello Peter, I hope this finds you well. I was reading your ways to save time in leadville here http://www.ridingleadville.com/2012/03/shaving-hour-off-your-leadville-time.html and found it very informative. My question is primarily around pacing to meet the time cutoffs in Leadville. The goal is 12 hours but my question is your thoughts on racing in upper HR zone 3 and 4 versus knowing this is an endurance event and racing zone 2 early. I know this depends a lot on how fast one can go in zone 2 but is racing in zone 4 a setup for failure / bonking / gastro problems with food absorption? I would love to hear your general thoughts on HR zones and how you feel regarding the LV100 and HR zones.
>
> I know it is a very difficult slightly vague question but any insight is greatly appreciated.
>
> Best Regards

> T.
Thanks for question T.
-For those that missed it see my guest post on Dirk's Leadville blog Here

So the idea of pacing a 100mile race with 12-13hr cutoff as a 'finishers' goal. There are a few moving parts here to consider.
1) cut off times on course to continue - @ 40mile (10:30) / 60mile (2:30) and 75mile (3:30pm) aid stations
2) cut off time to finish (goal time 12hours = 6:30 pm )

Now knowing that the cut off times on course are at what we would assume are lowest possible speed to finish in under 12 hours (13 hours) we can further break the race down to mini goals and guidelines:
a) certain points by given time = such as aid station split times and turn around before 6 hours
b) an average speed goal (8.6mph/13.8km/hr) to use as rough guide on flats and gradual climbs and to fight on final flats around the lake and after st. Kevins into the Boulevard. I used current speed and avg speed in last half of leadville to keep on goal <6:40-<7:00 time

So from this average speed we have an idea of speed/pace you need to maintain over rolling terrain over an extended period to reach your goal.

Acknowledging that we are in for a 12 hr day and that to finish 103 miles we need to sustain a given average speed provides a goal pace for our "game play" workouts. I would suggest that this is where hr goals may come into play as we know there is a finite time that efforts over whatever limit we consider 'Moderate' can be sustained due to fueling demands of high intensity exercise. I have used a limit of 83-85% of max hr with great success in many clients pursuing endurance events. You may define this 'moderate' or <85%mhr as zone 3, Lbp. sweet spot, ~90%FTP/threshold with similar results.

In training you would want to get your fitness ideally well over* the goal pace for your game play workouts while riding within the confines of your hr limit. Once at the race we use this hr limit as a guideline to control our performance, guiding towards a sustainable pace (wattage) for the duration of the event. This is most important for the first 50-75% of the event at which point you would start to hold a pace more then a hr as you start to 'empty the tank'.
*I say over the pace for Leadville to account for off days / altitude adaptation / mechanical

So basically we want to be as confident in pacing for success in Leadville . Having a very specific and well thought out pace that has been game played extensively and supported by several guides, such as hr will ensure you reach each check point/mile marker in lots of time.

As always all these little considerations and game play help make your day in Leadville simply a matter of pedaling for an extended period of time.

I hope that helps as you put in the last 6 weeks of prep for Leadville

Please follow up if any questions
Peter

P.s. Remember the race is 103 miles and not 100 miles, those last 3 can sting !

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Crossfit Orangeville: videos for tire change flat repair

noreply@blogger.com (Peter Glassford) — Sun, 10 Jun 2012 01:11:00 +0000

http://www.crossfitorangeville.com/2012/06/requests.html?showComment=1339290628109&m=1#c5520321995615301461

Endurance Mountain Bike Racing - Training, Tactics and Strategies for Success - Ebook Now Available

noreply@blogger.com (Peter Glassford) — Thu, 31 May 2012 18:55:00 +0000

Put your Fears of Failure to rest with this Companion to YOUR ENDURANCE SUCCESS.

Utilize the Secrets used by athletes of all ages and abilities to

complete the HARDEST RACES IN THE WORLD, Such as the Leadville 100, Xterra Worlds,

Marathon MTB Worlds, Crank the Shield, Century Road Rides, Alpe D'Huez and TransRockies.

HERE

HERE

Stop wasting your time looking for the secrets to success in Endurance Racing .

Discover that long hours are not needed to complete those long events on your bucket list.

'Hack' your way into success with this guide to making the race 'Just about Pedaling'

Endurance Mountain Bike Racing - Training, Tactics and Strategies for Success -

- A concise and complete resource to perform your best at Mountain Bike Racing

- A step by step process to make your race 'just about pedaling'

Post Workout Fueling - Paleo Style

noreply@blogger.com (Peter Glassford) — Thu, 31 May 2012 11:57:00 +0000

Great post on Post Workout food Options (or Travel food) from the Robb Wolf folks.

My go to is canned sardines or hardboiled eggs + sweet potato + orange or banana !

When we are 'blessed' by our Canadian Winter it is much easier to include more tasty or varied proteins such as a chicken salad or fresh fish (not canned).

What is yours ?

http://robbwolf.com/2012/05/31/11524/?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+RobbWolfThePaleoSolution+%28Robb+Wolf+%7C+The+Paleo+Solution+book+and+podcast+%7C+Paleolithic+nutrition%2C+intermittent+fasting%2C+and+fitness%29

Don't forget to check out the Resource page on this Site for More great links for Smart Athletes

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Mounting, Dismounting and Hike-A-Bike for Endurance Mountain Biking (Video)

noreply@blogger.com (Peter Glassford) — Mon, 28 May 2012 17:51:00 +0000

Put together a Video on Mounting/Dismounting for Endurance Mountain Biking ... Check it out !

This Concept has been really well received and put into practice over the last few weeks as Clients Tune Up for big races like Crank the Shield and Leadville 100 with 8 hours and solo rides focused on the little things that make the difference on race day ... like not stopping your forward movement to finish line !

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Robb Wolf at New Paltz = Ancestral Health = Movement Important component

noreply@blogger.com (Peter Glassford) — Tue, 01 May 2012 04:02:00 +0000

Great lecture by Robb Wolf at New Paltz State University in New York , His presentation skills/presence have improved a ton since I saw him in Chico at this time last year and he was pretty solid then !

A little more 'sciencey' then other talks so this isn't for everyone but definitely got me thinking on a few new angles on how to explain and think about this evolutionary perspective of health, nutrition and life.

Big Take Aways for me:

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Good News Travels Fast ( Chico Racing Newsletter with 2012 Crank the Shield Training Plan Info)

noreply@blogger.com (Peter Glassford) — Fri, 23 Mar 2012 15:56:00 +0000

Check it Out Here (link expired but you can still sign up for the 2012 Crank the Shield Training Plan HERE)

And Please Check out My Ebook on Endurance Mountain Bike Racing

Endurance Mountain Bike Racing - Training, Tactics and Strategies for Success -
- A concise and complete resource to perform your best at Mountain Bike Racing
- A step by step process to make your race 'just about pedaling'
- includes equipment lists, training considerations,
$9.99 = Buy Now via Paypal and Receive via Email within 24hrs

Official 2012 Crank the Shield Training Plan

noreply@blogger.com (Peter Glassford) — Tue, 20 Mar 2012 18:37:00 +0000

Chico Racing's Crank the Shield 2012 is going to be HARD!!! How will you Prepare ?