https://www.gritcoaching.com.au/blog daily 0.75 2023-07-25 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1601850179396-0AKQF4408GGEEO0AVTLR/Anna-Beck-4_crop_3.jpg Blog https://www.gritcoaching.com.au/blog/cycling-coaching-with-grit-the-5-pros-and-cons monthly 0.5 2023-07-25 https://www.gritcoaching.com.au/blog/reef-to-reef-2022-pairs-racing-in-paradise monthly 0.5 2022-09-07 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1adc9e6d-7c31-4853-9703-c389c9de8870/r2r_2.jpeg Blog - Reef to Reef 2022: Pairs Racing in Paradise! - Make it stand out I did very little time on the front on this stage at Day 2 so it’s incidental that photographer TBS found us at a time when I was leading…. https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/8f9851b9-8a40-444e-b1f7-21d7217220f0/r2r412.jpeg Blog - Reef to Reef 2022: Pairs Racing in Paradise! - Make it stand out Stage racing is about taking turns being the hammer and the nail. Pic Flow Mountain Bike. https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/07d93d07-c013-4168-9387-2e477d14cd34/ABstage1.jpeg Blog - Reef to Reef 2022: Pairs Racing in Paradise! - Make it stand out The joy of trails at Smithfield, pic via Flow Mountain Bike https://www.gritcoaching.com.au/blog/mental-skills-for-doing-hard-things monthly 0.5 2022-09-07 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/32813d88-0459-40d9-921d-131cc60f97db/ABAlice.jpg Blog - Mental skills for doing hard things - Make it stand out A national marathon series race in the desert….I had missed a feed and was very dehydrated…almost delirious and my bike had some minor mechanical issues. Breaking the race into tiny segments and self talk on repeat got me to the end retaining the lead. But at this point things were very grim! https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/c5b5e867-e763-49a5-885f-f589569adefd/image2.jpeg Blog - Mental skills for doing hard things - Make it stand out This pic was from a 325km overnight event. Some positive, very simple head talk phrases kept me going! https://www.gritcoaching.com.au/blog/nutrition-basics monthly 0.5 2022-05-03 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1651535477279-UQHIND7IQTHL363YZMMR/unsplash-image-mIyZDPhuyY0.jpg Blog - Nutrition Basics - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1651535566998-HTVP7EN3JC5T4UU6KKK4/unsplash-image-PL5FZkW0Qkk.jpg Blog - Nutrition Basics - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1651535428472-JR581MPE5MZFWKAZDJBC/unsplash-image-W9OKrxBqiZA.jpg Blog - Nutrition Basics - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.gritcoaching.com.au/blog/zone-shake-down monthly 0.5 2022-04-28 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/a1158fe0-6607-4046-bbfc-f5ba5ef8746f/Lactate-Curve-Excel-Recovered_crop.jpeg Blog - Zone shake down! - Make it stand out Here’s an image that I ‘upgraded’, with the two thresholds and what happens at each point. Zones here relate to the above table (1–7) and where they sit in terms of blood lactate/whats going on inside us. And how that presents (ie: breathing changes and difficulty talking) https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/3ebbb029-19d7-473d-959d-4f6a6c7f73b9/Screen+Shot+2022-04-22+at+5.57.52+pm.png Blog - Zone shake down! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.gritcoaching.com.au/blog/intro-to-heart-rate monthly 0.5 2022-04-22 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1650606219861-PYKBGJ251ON1BTSGHVGG/Screen+Shot+2022-04-11+at+11.09.53+am.png Blog - Introduction to Heart Rate Zones and RPE Training - Make it stand out Here is an example of a file from a rider that is using heart rate and power: red line is heart rate, purple is power and the yellow line is cadence. This is a cyclocross race so one hour at very high intensity. As you can see the power is up and down the whole time, each lap has a discernible rhythm, while HR varies very little: it’s all “full gas”! https://www.gritcoaching.com.au/blog/the-seven-commandments-of-group-riding-etiquette monthly 0.5 2022-04-22 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/0620e199-0325-4ad4-b70a-2b7ae2bd665e/halfwheeling.jpeg Blog - The Seven Commandments of Group Riding Etiquette - Make it stand out Looking for an image of half-wheeling, I found this cracker of a shot (or cluster of 30 pixels) illustrates what half wheeling is. Wouldn’t be annoying to talk to your friend if he’s half a bike in front of you? https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/75b4acd3-be94-4a3e-891f-f9f59fad0594/handsignals.png Blog - The Seven Commandments of Group Riding Etiquette - Make it stand out People waving their arms about on the bike? They’re probably telling you something. Check out this list for a better understanding. https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/fd138f40-bc1c-4ec6-9e5f-58e8459f362f/crossingwheels.jpeg Blog - The Seven Commandments of Group Riding Etiquette - Make it stand out Cycling’s least safe Venn diagram, the wheel cross. Lave a safe gap to the wheel in front! https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1650585721771-56C89BGO1NONEA48MFCP/unsplash-image-x8rDSFN2DpY.jpg Blog - The Seven Commandments of Group Riding Etiquette - Make it stand out Is this guys commuter racing? Hard to tell but I would guess a yes by his excitement in overtaking women on townie bikes. https://www.gritcoaching.com.au/blog/training-basics-for-new-and-not-so-new-riders monthly 0.5 2022-04-22 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/4975bd68-f9cd-4bcc-8aeb-e9961219aa1d/supercompensation.jpeg Blog - Training basics for new and not-so-new riders - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1650424010165-9IQJONJD735WBFAN90BZ/unsplash-image-WUehAgqO5hE.jpg Blog - Training basics for new and not-so-new riders - Make it stand out Specific training for your event may include becoming comfortable riding in a tight group/bunch skills, as well as specifically addressing the physiological requirements of your sport! https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/b45ecfbb-e31d-4043-8443-5b5f7d6c33e4/Screen+Shot+2022-04-20+at+1.09.23+pm.png Blog - Training basics for new and not-so-new riders - Make it stand out Without getting into the nitty gritty, here is a graph and after a bit of a plateau (the athlete had a break) it goes upwards. This indicates training volume is increasing at a steady and sustainable rate! https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/ba9ceb3f-85d7-4e89-bed9-1c94dddd1adf/BQ-Cycling-Kit-Cuore-50.jpg Blog - Training basics for new and not-so-new riders - Make it stand out Incorporating favourite locations and adventures can be key in individualising your training. https://www.gritcoaching.com.au/blog/set-yourself-up-for-success-tips-to-make-your-training-more-successful monthly 0.5 2022-04-07 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/65ea767c-b614-4c7e-95e5-fcd7b9b00080/EmmaR.jpeg Blog - Set yourself up for success: tips to make your training more successful - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.gritcoaching.com.au/blog/theres-no-bad-weather-just-bad-clothing-life-hacks-for-thermal-comfort-on-the-bike-in-cold-weather monthly 0.5 2022-04-07 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1649299333905-OU0ENTZ14U8PNCSSA8SM/unsplash-image-8F47XWiUPrQ.jpg Blog - "There's no bad weather, just bad clothing" life hacks for thermal comfort on the bike in cold weather - Make it stand out A quality seam-sealed rain jacket is a great addition to your cycling wardrobe, and can be used on road, off-road and in many other outdoor pursuits! https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1649299069434-15TAC7YR2K8SCMOVBSWG/unsplash-image-96rlfzZ6LwY.jpg Blog - "There's no bad weather, just bad clothing" life hacks for thermal comfort on the bike in cold weather - Make it stand out Layer up with some warmers and a vest for cool-weather comfort that can be swapped out when the weather becomes warmer! I’d definitely be wearing gloves to protect my hands though! https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1649298866282-VTF6D2N8N6YSUUN75JKR/unsplash-image-BYAGKdFKtGE.jpg Blog - "There's no bad weather, just bad clothing" life hacks for thermal comfort on the bike in cold weather - Make it stand out Full-length tights and a soft shell can ensure you stay warm in the coolest of conditions https://www.gritcoaching.com.au/blog/all-about-training-intentionally monthly 0.5 2022-09-07 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/9e833870-dd45-4876-b589-0d2524d0e77b/Screen+Shot+2022-01-12+at+4.16.54+pm.png Blog - All about training intentionally - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/eac22f38-b81b-40fc-b502-a4a0501b9f22/Screen+Shot+2022-01-12+at+4.19.39+pm.png Blog - All about training intentionally - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.gritcoaching.com.au/blog/managing-post-event-vibes monthly 0.5 2021-09-16 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1631764683262-8DHQ0OU6O28JPHDXV8XO/image3.jpeg Blog - Managing post-event vibes - Make it stand out An example of an extremely broken human after a very long event who couldn’t decide between milkshake or coffee so had both (and hot chips…) https://www.gritcoaching.com.au/blog/fitness-testing-q-and-a monthly 0.5 2021-09-16 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1621829079301-LHZ11RDKWOO53I5M8RZJ/Zwifttest.jpeg Blog - Fitness Testing Q and A - Make it stand out Some dudes Zwift Ramp test. https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1621829254354-FOI365T3NWTDP1KAKDQV/Screen+Shot+2021-04-30+at+7.38.51+pm.png Blog - Fitness Testing Q and A - Make it stand out A plotted power duration curve with the ‘line of best fit’ you can see this athlete would benefit from more testing where the yellow line dips to improve the best fit (ie 45sec–3min and Peak Power) https://www.gritcoaching.com.au/blog/8-spicy-tips-for-going-long-the-right-way monthly 0.5 2021-09-16 https://www.gritcoaching.com.au/blog/the-weird-and-wonderful-world-of-downhill monthly 0.5 2022-09-07 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1615956344497-SYFBRIQXEWLEXVJ0BIRL/BaileyDHI.jpg Blog - The weird and wonderful world of Downhill Here’s Bailey, showing us how it’s really done! https://www.gritcoaching.com.au/blog/the-athletes-festive-food-survival-guide monthly 0.5 2020-12-17 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1608163956756-K5KWKGSIZ1FBXZFSTGP6/Christmas-2.jpg Blog - The Athletes Festive Food Survival Guide https://www.gritcoaching.com.au/blog/your-top-5-questions-about-riding-in-the-heat-answered monthly 0.5 2022-09-07 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1606176607305-8OPVEWQVH9AOBXJUI60B/ConorK.jpg Blog - Your top 5 questions about riding in the heat: answered https://www.gritcoaching.com.au/blog/2020-the-longest-night monthly 0.5 2022-09-07 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1602641619323-NDNIOC5GY4Z08L29KAK5/image0.jpeg Blog - 2020: The Longest Night The start nerves leading into the unknown. The event would be my longest ride by 130km, rocking my Bicycle Queensland jersey here! https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1602642757876-LGW3181ZVMYKU1TQ9ZF5/image2.jpeg Blog - 2020: The Longest Night Sun’s out, charging en route to Moore. https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1602642668218-6X6PQSMIFYTGYB2N88KQ/image4.jpeg Blog - 2020: The Longest Night Not going to lie: the coffee was the highlight https://www.gritcoaching.com.au/blog/2020-99-bikes-cycle-epic-marathon monthly 0.5 2020-10-18 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1602640917692-TBEZE12RGIND4UNJW4PB/HVAP99bikeswinner.jpg Blog - 2020: 99 Bikes Cycle Epic Marathon https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1602640759298-LLP6SUQ8KWYWHE4N55GA/SLV_4175.jpg Blog - 2020: 99 Bikes Cycle Epic Marathon Best part of the course! https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1602640602731-ZR2M9905A5CPBK9CY270/LR2_5287.jpg Blog - 2020: 99 Bikes Cycle Epic Marathon When you’re ready to suffer… https://www.gritcoaching.com.au/blog/are-you-ready-for-coaching monthly 0.5 2022-09-07 https://www.gritcoaching.com.au/blog/when-training-hasnt-gone-to-plan-do-what-you-can-with-what-youve-got monthly 0.5 2020-07-10 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1594346305604-KUTXBX96B9C0SWB8WNP4/bdaeca_6f82fd020d0c4b6197e78dd4b9735dbf_mv2.jpg Blog - When training hasn't gone to plan: DO WHAT YOU CAN WITH WHAT YOU’VE GOT Big dive in blue (fitness) and ride in yellow (form) https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1594346804847-3ECJ5XXH3KJ88QX8TNLW/bdaeca_7a295a6a68de43f098ee064e91120f85_mv2.jpg Blog - When training hasn't gone to plan: DO WHAT YOU CAN WITH WHAT YOU’VE GOT https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1594346993517-GLPAVEO93GQY9J1QAR6C/bdaeca_010182a6a30a48c1a6dc5753218acf20_mv2.jpg Blog - When training hasn't gone to plan: DO WHAT YOU CAN WITH WHAT YOU’VE GOT https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1594346843381-ZDMER3CLD47JCHPS0U3H/bdaeca_9c8bcbbc42a249ac90bb170797b5fe5f_mv2.jpg Blog - When training hasn't gone to plan: DO WHAT YOU CAN WITH WHAT YOU’VE GOT https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1594346428152-9XUAFEODMNUOA075X6I6/bdaeca_09e3f49a460e498382d4318730975149_mv2.jpg Blog - When training hasn't gone to plan: DO WHAT YOU CAN WITH WHAT YOU’VE GOT https://www.gritcoaching.com.au/blog/tips-for-embracing-the-indoor-life monthly 0.5 2020-10-04 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1601848705686-VNRJPB3EVIW9K8X0BZR3/indoor_training.jpg Blog - Tips for embracing the indoor life https://www.gritcoaching.com.au/blog/outside-isnt-cancelled monthly 0.5 2020-10-04 https://www.gritcoaching.com.au/blog/zone-series-vo2-max monthly 0.5 2020-10-04 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1601849555422-7HP9X8NA4B7IAGDIR515/vo2_graph_a.jpg Blog - ZONE SERIES: VO2 MAX https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1601849581487-8R6KKF7N0OWJWYLZDXNR/vo2_graph_aa.jpg Blog - ZONE SERIES: VO2 MAX https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1601849668731-KONOJNFPQGR7JWS3ALJ8/vo2_table.jpg Blog - ZONE SERIES: VO2 MAX https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1601849492313-G6M83Y8UUXAAR0JBIE7A/vo2max.jpg Blog - ZONE SERIES: VO2 MAX https://www.gritcoaching.com.au/blog/zone-series-anaerobic-capacity monthly 0.5 2020-10-04 https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1601850066841-B82SZ4EKYG841X9O9TEH/Zone_series_c.jpg Blog - Zone Series: ANAEROBIC CAPACITY https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1601850040809-YKTCB194W44JULLWCD1N/zone_series_b.jpg Blog - Zone Series: ANAEROBIC CAPACITY https://images.squarespace-cdn.com/content/v1/5efc0c80c62a8c71a6c70006/1601850018521-0MXYE8J2HCE3PDY4KZNY/zone_series_a.jpg Blog - Zone Series: ANAEROBIC CAPACITY https://www.gritcoaching.com.au/blog/category/Training+Hacks monthly 0.5 https://www.gritcoaching.com.au/blog/category/Training+and+Physiology monthly 0.5 https://www.gritcoaching.com.au/blog/tag/heat monthly 0.5 https://www.gritcoaching.com.au/blog/tag/road+cycling monthly 0.5 https://www.gritcoaching.com.au/blog/tag/mountain+biking monthly 0.5 https://www.gritcoaching.com.au/blog/tag/DH monthly 0.5 https://www.gritcoaching.com.au/blog/tag/attire monthly 0.5 https://www.gritcoaching.com.au/blog/tag/warmers monthly 0.5 https://www.gritcoaching.com.au/blog/tag/XCO monthly 0.5 https://www.gritcoaching.com.au/blog/tag/stage+racing monthly 0.5 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