ROCKWALL CYCLING HO, HO, HO STRAVA CLUB CHALLENGE

ROCKWALL CYCLING HO, HO, HO STRAVA CLUB CHALLENGE

Run, Bike, Swim, walk your dog/cat, CROSSFIT, any workout for 1hr daily over 10 days.

December 16, 2016 — December 25, 2016

CLICK HERE TO JOIN CLUB

Details

HO, HO, HO, OH what fun it is to be ROCKWALL CYCLING. From holiday Eggnog protein shakes to weather as cold as the North Pole, (okay maybe not so much in Texas) 'tis no better season to GET YOUR FIT ON, HA! Throughout the holiday season, the ROCKWALL CYCLINGCLUB HO, HO, HO CHALLENGE, is here to help you gear up for the upcoming Spandex season. Grab friends, family, pets and GET GOING, no matter what your fitness level is - simply, GET MOVING!  Using STRAVA ROCKWALL CYCLING CLUB for 10 days. Your workout choice can be any combination of runs, rides, dog walking, speed walking, slow walking, CrossFit or skipping rope, Kickball - get creative - even make a video (you just might win a special prize for most creative video) but it has to total 10 hours! Need motivation?? Share with your friends and family, www.ROCKWALLCYCLING.com  for holiday fit tips and the free group workouts calendar. There’s plenty of compadres to assist you with motivation, too! Daily winners will be drawn from all posted workouts so get them posted! 

NEXT STEP:

JOIN ROCKWALL CYCLING CLUB / STRAVA ,use your Garmin with Connect, Mapmyrun, Mapmyfitness or any other method for verification of workouts (YES, we need PROOF), simply upload your stats, videos (get your friends to take video of you running on treadmill), race photos (not ones from two years ago) of your 60-minute workout to ROCKWALL CYCLING CLUB STRAVA .  You must post workouts daily by 10:00 PM to ROCKWALL CYCLING FACEBOOK.

Daily swag winners are randomly drawn and will be posted on the ROCKWALL CYCLING Facebook Page.

Keep an eye out for your challenge completion email--We're giving away, swiftwick socks, Skins compression, boxes of honey stinger gels, and more!  Rockwall Cycling gear and other holiday surprises to a few lucky winners. 

Join our club and share your merry miles with us this holiday season!

Share Challenge with Friends

Share:  

https://www.strava.com/clubs/ROCKWALLCYCLING

Create a Post on ROCKWALL CYCLING CLUB STRAVA.

Discussions

WHAT WE DO: 

Prize Information

ROCKWALL CYCLING CLUB STRAVA - Prizes — Prizes will be drawn daily - log a minimum of 1 hr workout per day - we will do drawing and contact winners directly (IF you did workout and posted then you are entered for the daily drawing) - prizes will be available at a ROCKWALL CYCLING.  Prize winners will be drawn the proceeding day by 4:00 PM and posted on Facebook promptly after the 4:00 PM drawing. Winners, please message through Facebook Message Staci Brode.  

PRIZES:

1- DeSoto Tri Bag - (Retail value $120.00), 

1 - Box of Mango Orange Honey Stinger Gel - (retail value $17)

1 - Box of Fruit Punch Honey Stinger Gel - (Retail value $17)

1 - Rocket Science Transition Bag - (Retail Value $75)

2 - ROCKWALL CYCLING goodie bag - 1 pair of Swiftwick Socks, 2XU Run Visor, Box of Scratch Cookie Dough

4 - Lazer Bike Helmets(Retail Value up to $200)

Additional Info

GET GOING AND GET FIT anyway you'd like. You can do one long run or break it down. We encourage everyone to attempt a 10-day streak - it’s about staying consistent and committed to your personal success. 

Drawings are done daily and are random.  We are doing a special drawing for the most creative video workout posted (we do not need a full hour of video - 1 min tops) but, the workout still needs to be 59 more minutes in duration this drawing will be done on December 26, 2016.  Video winner will be posted directly to Facebook.  

DECEMBER 16 - DECEMBER 25, 2016 MIDNIGHT. 

How to Plan Your Season and Maintain Work/Life Balance

Are you ready for a new training season?  January is the perfect time to plan your upcoming season.  Whether you are a seasoned athlete or a budding beginner, the first step is to identify your goals and commitments.  A common saying at Playtri is, “There is no such thing as a crazy goal, only crazy commitments.”  In order to thoroughly appreciate this statement, it is important to understand the difference between goals and commitments.  A goal is something you want to accomplish and a commitment refers to how much time, energy and resources you are willing to devote to accomplish your goal. Having clearly defined goals and commitments will enable you to prioritize your days in order to achieve work/life balance.

Whether your goal is to lose weight or complete an Ironman, family support will be an extremely important part of your success.  It is important to clearly communicate your goals to the family so they understand what you are trying to accomplish.  Asking for your family’s help and support gives them an opportunity to be part of your goal and help you establish an appropriate balance between training and family life.  Children mimic our actions and habits, good and bad. Showing your children how to establish goals and commitments, while maintaining a proper family/training balance, will help them do the same.   

Work is never difficult to manage, right? We all know that’s a joke! It’s so easy to allow work to consume our lives.  However, if you’ve clearly identified your goals and commitments, it is easier to create boundaries around your time and become more efficient throughout the work day.  How many of you are able to accomplish Herculean amounts of work prior to leaving on vacation? We all experience heightened amounts of productivity when we have a deadline.  Through the process of defining your goals, you are creating an action plan that contains clear deadlines that can be used to help you become more efficient and productive.

The staff at Playtri is available to help you identify your athletic goals and commitments. Contact Coach Beth today! You can call (214-370-9010) or email (beth@playtri.com) to schedule an appointment.  We would love to help you start 2016 with a game plan for success!

A Slice of Sexy

Cannondale Slice 105

MSRP: $1949

When I first saw the price of this bike, I was shocked.  I had to double check the price. You would too because when you first see this bike, the integration and technology far exceeds any entry level triathlon bike on the market.

Let's start with the frame and fork. This bike is very comfortable and responds with the slightest push on the pedals.  The frame mold Cannondale uses is the exact same throughout the entire Slice line. The only difference in the line is the carbon used on their highest end frames. Frames come in sizes 44 to 60cm and will fit almost anyone.  The frame/fork combo incorporates Cannondale’s SAVE technology, which dampens vibrations and allows riders of all abilities to feel confident in all conditions even at high speeds.   As far as aerodynamics go, this bike was built using the same integration and technology as Cannondale’s flag ship Hi-Mod Black edition.  This integration includes hidden rear brake, internally routed cables, and the rear wheel tucked into the frame.

Now let's look at the components. The Cannondale slice 105 comes standard with Shimano 105 components.  The trickle down technology Shimano uses guarantees these components will do whatever work you ask of them.  This bike is perfect for someone looking to get into triathlon. Further, this is not a bike you will not grow out of in the first couple months.  If and when you want to add some upgrades the frame will easily accommodate deep carbon wheels and is Di2 ready.

In summary, the Cannondale Slice 105 is a very fast bike with wind punching technology and components that can handle almost everything.  This is the perfect bike to get you going in the world of triathlon, leaving you wanting very little at a great entry-level price.

If you have further questions about the Cannondale Slice line or any other Tri bike email Coach Wes at wes@playtri.com or stop by Rockwall Cycling or a Playtri Store today and try one out!

6 Strength Training Tips for a Stronger Bike

As a triathlete or cyclist, be it for fitness or to win your age group, part of the training goal is to become faster, stronger, and more efficient on the bike.  Yes, even if you “just want to finish” your particular race, you want to get off the bike and not be totally wiped out for the run.  We often hear the terms: “dead legs” or “rubber legs” referred to as how we feel coming off the bike.  This could be because you simply pushed beyond your limits on the bike, which is often the case in newer endurance athletes, but there could be another caveat to your fatigue: bike strength. 

Read more here… 

Shoulder Mobility & Core Strength Movements

Most endurance athletes I know have a great aerobic engine and can cycle and run for days.  However, you ask these athletes to do ONE set of 25 push ups and a vast majority of them can barely make it half way to 25, with questionable form.  Upper body strength, core strength, and shoulder mobility/strength is crucial for:

  • proper swim technique and power
  • keeping you stable on the bike during windy races, hills, etc
  • maintaining proper run form
  • daily activities at home and/or with your children
  • upper thoracic spinal alignment and health

To help you with increasing your strength and mobility I created a video with two variations of the push up that can help you increase overhead shoulder mobility and lateral strength/stabilization throughout your shoulder complex and upper back.  These movements can be modified for beginners by performing them in a kneeling position then progressing to your feet.  Your shoulder is, well, should be, the most mobile joint in your body.  It is also the most unstable, so you MUST use proper form when executing these movements to maximize the benefit and reduce the risk of injury.