Archive for March, 2013


The dark room

March 31, 2013

The lights were practically all off…. it’s just the way I like it. There is something about a dark room when you’re cycling inside. The mirrors were getting somewhat foggy and we were deep in the throws of a tempo set. The song changed….. it was LMC vs U2 with an incredible beat.  It was captivating. A guy called out “crank it up!” and I did.

And we rode. Every few seconds someone would let out a “‘YEAH” or a “WOO” for no apparent reason except that we were just there in the moment and we were riding like we meant it. I looked around the room. These are the moments that I love. 25 of us in one dark room, riding to nowhere but somewhere. Daring each other to dig deeper and totally connected to the effort and the set at hand. We’ve got power and heart rate and cadence right in front of us but we feel it right now more than we are dictated by it. Numbers can be wrong but our intuition and feelings… never are.

These are the moments and the experiences I missed while I had taken a break from teaching indoor cycling. These moments don’t happen in my basement on my computrainer when I am alone. These are the moments that…. if you don’t get to have them…. then you don’t understand. It’s not old school “spinning” where it was ride-as-hard-as-you-can and leave the room vomiting.

It’s evolved. It’s cycling. It’s just like we ride when we ride our trainers at home…. but better. It’s something I can’t properly articulate because you just have to be there to understand it.

Midtown Athletic Club

Midtown Athletic Club

In December a woman walked into my cycling class for the first time, part of our Tour De Cure classes. She told me she might not have the endurance or strength to make it through the class. She would try for thirty minutes. Not only did she complete the hour without an issue, she came back. Again and again and again. Yesterday afternoon I watched as she executed a standing climb. She executed that climb like she invented it. And it had nothing to do with me. I just call out the sets, tell stories and create the playlists. Our students are the ones who come back time and time again. They are the ones who turn the pedals. They are the ones who break through barriers.

Those are the stories I ride for. Those are the people who light me up and in my moments of need… during an Ironman… those are the people I draw from. My students give me so much more than I give to them…. they carry me through a lot of moments. I get to watch their journey, I get to be part of their journey.

It’s a continuation of coaching for me. As a coach to an amazing group of athletes this season…. it’s they who teach me. Who reach me. Who inspire me. I watch them overcome, exceed and push beyond what they think they can. Their finish lines are much more important to me than my own.

The cycling room allows me to experience that on a wider scale. Not everyone is an Ironman athlete and those are the people I don’t want to miss out on. I have an obsession with people and their stories. You see so much happen on a bike with a person. You see them ride through barriers that are evident on a bike yet present off the bike. I get to watch them execute a set and then when it’s done look at their neighbor and say “I can’t believe we just did that.”

I love watching them turn impossibility into possibility and then into reality. It’s the best thing in the world to watch.

Cycledelic's Studio

Cycledelic’s Studio

It’s just cycling Mary….. I know. I know. But you know me. I experience things on a different level sometimes…. because I crave being able to. I can’t do anything I am not totally connected to in some way. I can’t do something to just do it. I need to live it. These experiences in turn allow me to ride in races the way I am meant to. So it’s a circle that helps me become my own potential in the end.

I can’t tell you tough what a privilege it is to have this opportunity. Not long ago I was done with teaching cycling. I got drawn back in and I am grateful beyond grateful to be able to do this.

The cycling studio is an enigma to many. No one fully understands what happens in there and I can’t fully articulate it. My friend Lisa once said “If you are in a dark room with mirrors right now… it’s your fault.” … nothing is more true than that.

In this article she also says this: “In a row of five cyclists, I could have an Ironman athlete, someone riding a bike for the first time, a recovering cancer patient, a mother and her son all pedaling along to the same song, under the same coaching. But they will be on five very different rides.”


From the outside in… I don’t know what it looks like we are doing. From the inside I know what it actually is. I know what is happening in there. I know the stories…. I know the journies….. I know all about it. In fact one of those stories is my own. I shared it with one of my classes last week and they got it. I wanted them to know that I have been to the bottom before. I have actually been to the bottom a few times. And they are not alone in their climb.

Rides like yesterday leave me feeling psyched, honored and motivated. To keep riding. For them and for me. I am so glad I have the chance to be part of it again. It’s a story I don’t want to miss.


Saturday mornings

March 30, 2013

Saturday mornings are special. The busyness of the week passes and the day begins with just me and my bike and of course my music. I do train with music any time I am inside. For some reason there is a big debate on whether you should. For me it’s simple. I love music and I have great music. If I feel like it I do…. if I don’t feel like it… I don’t. We make life so darn complicated these days. No need to make rules for training complicated.

I use an iPod classic… nothing like the classics. It lets me leave the phone upstairs and just ride.

Someone found instagram

Someone found instagram

There is something even more special about this particular Saturday morning. The snow is finally gone…. I can hear the birds chirping outside. I will still ride inside though, most of my rides are due to time to be honest.

So many of my mornings are get up eat and go…. that I tend to savor the flavor of a Saturday morning a little bit more. I don’t have a strict time that I need to begin…. and at the same time that I am savoring the morning my husband does as well. I love the feeling of just being in the kitchen together in the morning. We prepare for our separate workouts but we are in a way together. It’s just one of those marriage moments that I love so much.

I do drink coffee. I don't care about the 1%.

I do drink coffee. I don’t care about the 1%.

Saturday mornings mean I am not teaching, and the ride is quiet and the ride is longer. One of the beautiful things about teaching cycling is that I get to have 15-3- training partners at a time. When I am leading a class it feels like an incredible privilege and my students inspire me. They teach me so much more than I could ever teach them. I am lucky that way.

I am also lucky, especially this season to have the support of some pretty wonderful companies. Who believe in an athlete who has been around the block a few too many times. An athlete whose goal is not to get to Kona but to land on that finish line at Mont Tremblant happy and healthy, both of which I have right now. While there are far more talented and faster athletes they could and do support…. I am grateful for the opportunity to represent.

Especially Quintana Roo. QR came to me last year during the Duel in the Pool / Teens Living With Cancer event… and jumped in with 100% support. I didn’t deserve to get this gift from them….  I am very grateful to have the honor of riding this beautiful bike.


Two beautiful helmets arrived from Rudy Project yesterday. I have gone to pink because in a house where you are the only female…. no one wants your pink.



I never feel like I deserve any of the success I have attained… my race results over the past few seasons certainly aren’t what has earned me this kindness. It’s not always about results however. When you foster relationships that go deeper than results….. it’s a deeper relationship.

Thanks to powerBar and Cliff Blocks!

Thanks to powerBar and Cliff Blocks!

And I would be remiss if I didn’t send a huge thank you out to the folks at Fuel Belt. Not only do their products carry all of my fueling, but they have been supporters of Teens Living With Cancer and of my writings for a while now. Thanks to Vinu and Colleen especially for all of the kindness. I never understand what I did to deserve it, but you’d better believe I am working to earn it.

Saturday mornings … I am protective of. It’s been a while since I have woken up drooling to get on my bike. But I do. I do it early so the rest of the day can be spent. We are proud parents of a Green Belt in TaeKwonDo….. and I wouldn’t miss that class for the world. Our son has found his thing and I am amazed at how it’s helping shape him into an amazing young man. He’s almost as tall as me, his voice is deeper than I am comfortable with…..  but I can’t be more proud of what he’s chosen for himself. Don’t mess with this kid. Or his momma.


These are special days to me. I have my health back. Trust me that is the foundation for everything. Thank you so much for supporting and reading and jumping on the bandwagon of a dream. It means so so much.



Eye of the storm

March 25, 2013

People think I am really busy. I am. But I am not that busy. I do a few things that add up to full-time. I like it that way. I can not imagine working a 9-5 job. For ten years I worked part-time as a hospital nurse (mostly in pediatric ER and trauma) where my life was dictated by punch clocks and shift work. I found that coaching easily slid in part-time as well and teaching further complemented my passions.

I left the world of shift work and punch clocks about two years ago and I never looked back. I still do work as an RN, very part-time…. in a  very different field. I set my own hours and have a ridiculous amount of flexibility. I am also really protective of the work I do…. I work with a special population…. so I don’t talk about it that much.

Coaching, teaching, and the nursing work I do….. fill me up and give me so much more in terms of lessons and gifts and satisfaction. I create my own day, my own schedule and I say no to what doesn’t fit.

So while I might be busy…. I get to do 100% of what I love to do. What I love doing most is being a Mom. My lifestyle allows me to do that. I get to be home after school and I get to hang with my number one guy. My entire life is built around being able to do that. As parents we learn that the days might feel long but the years are short. And I won’t waste any time…. especially these days. I have significantly cut my travel…. you won’t see me at a team camp this year…. because home is where I want to be and where I am needed. It’s where my heart is.

The key to living a full life is making sure you take care of the details. Here are my tips to prevent burnout, keep things fresh and organized.

1. Plan it out: On Sundays I spend a significant amount of time preparing for the week ahead. I schedule out what needs to be done in terms of Luc’s activities, coaching and my nursing work. I create my playlists and class sets for my cycling classes. I determine what my training is going to look like. At the same time I script out the week, I don’t always stick to the plan 100%. I just use it as a guide to help me roll through the week with some direction. Believe me I am not one of these… oh-my-god-I-am-off-schedule- type of people!

2. Prepare ahead: On Sundays my training gear is clean, water bottles scrubbed, garmin charged. Clothes for the week are laid out for the days I need to look professional (not many at all thank god!). As I said playlists are set, classes scripted, swim workouts printed. Preparing everything ahead saves me a tremendous amount of time during the week. For the days I need to pack a lunch, it is packed on Sunday.

3. Get enough sleep. People think that just because I am up at early o’clock that I don’t get enough sleep. Contraire. I get about 6-7 hours of sleep. I am asleep 30 seconds after my head hits the pillow and I sleep a solid night sleep. I don’t believe that all people have to have 8-10. If I stayed in bed for 8-10 hours I would stare at the ceiling. I get good sleep and I take a 20 minute nap during the day.

4. I eat nutritiously: I am a follower of the Core Diet, which has helped me keep my energy stable throughout the day. When i pick up Luc from school I have had a pretty jam-packed day already…. and I have the energy to roll through the rest with him. I don’t get sick often if ever, and I am healthy. Lose your health once to learn the lesson of taking care of yourself.

5. I love what I do: I don’t do anything I don’t love to do. I refuse. Been there done that… and last I checked we get one shot at this thing called life. I am too old to be doing what I don’t want to do. Ever. Period. If you love what you do with all of your heart… it never feels like work.

6. Home is where my heart is: In my heart I am a homebody. I have traveled so much over the past few years, which has been wonderful…. but when I am riding on a path in Florida and thinking about hanging out with my husband and son… it’s time to be at home. These years fly by and I love being a mom. Of course there will be travel… don’t get me wrong….but for different reasons. And with the guys!the guys

7. I have down time: And a lot of it. That is a really big key in life. It provides balance and it provides rest. In my life I have to be “on” so much that I have to be off. During this time I turn off the phone (believe it or not, it happens) and step away from the email. As a coach I am accessible but there are times my athletes might have to wait an hour or so to hear back. It’s necessary and it’s okay to have some time to yourself!

That’s how I roll…. in a nutshell. Again, lose your health once and you learn how to take care of yourself better than ever. I love having a lot going on, I love being involved in so many people’s journies and lives. The key is just learning how to stay on top of things, stay fresh, and avoid burnout!


What’s happening this week:

March 24, 2013

I love this time of the season. Races are on the horizon, spring is trying desperately to break through this endless winter. I love the four seasons for the reason of: we have the chance to wipe the slate clean several times during the year. I love it.

We’ve got lots of things happening this week to help you get ready for what’s to come! Here is what’s up:

Score This !!! Webinars (all of our webinars are FREE)

  • Monday 3/25 8pm. Nutrition: I will share with you some of the basics of daily nutrition and fueling that I have learned over the years. I have been fortunate to work with some of the best! Click here to register.
  • Monday 4/1 8pm. Prescription medications and USADA. Are you an asthmatic prescribed Albuterol? It’s on the banned substance list. During this webinar we will identify some of the most common banned substances and the steps in declaring meds so you don’t end up on the “positive test” list, if you are taking something you need. Click here to register.

Towpath Bike Shop Clinics (also FREE!)

  • Thursday 3/28 at 6:30 pm join my husband Curt and I as we talk (and show) about functional strength. We will discuss the role of strength training in multisport, why it’s important, and how it can happen. While there might not be a push up contest at mile 24 of the Ironman…. most of us don’t swim / bike / run as our primary living. Life requires us to be functionally strong. If you mow your own lawn or work in a field like health care…. where patients have to be transferred… you want to again, be functionally strong. During this clinic we will show you how to combine functional strength into multisport so it enhances what you’ve worked for. Directions to Towpath Bike shop here.

Midtown Athletic Club: (membership required… click here for a free guest pass)

  • iAM Triathlete begins on April 8th. This four week series is designed to prepare you for the Midtown Triathlon on May 11th, and beyond. From 6:30-7:45pm you will have a 30 min coached workout in the pool, then we will hop out and ride 40 minutes on spin bikes in the outdoor lodge. You will receive a training program for the tri, nutrition and fueling guidelines and more. This is for members of Midtown, cost is $95, register at the front desk, or let me know and I will take care of it for you. Only 20 spots are available and they are going…. QUICK!
  • My regular indoor cycling classes at Midtown are Tuesday 6am, Wednesday 5:45pm, and I teach a one-hour power vinyasa class on Fridays at 6am.
  • Stay tuned …. Yoga for Athletes is coming in April!

Cycledelic Indoor Cycling Studio

  • Tuesday 6:30pm and Wednesday 5:30am will have a focus on some zone 3 riding this week. Where shall we ride?
  • We will talk more about HR training and perceived exertion, how to mix and match the two.
  • First ride is free….. reserve your bike (Tuesday sells out!) by clicking here.

Renewing the fire

March 23, 2013

One of my QT2 colleagues (who is also a professional triathlete) took a break last season. This season he’s at it again… and you know me… I am a sucker for a good comeback! I asked him yesterday to identify three factors that contributed to his coming back. He said this:

  • A renewed fire.
  • Taking it less seriously.
  • Allowing for MUCH more flexibility in my training.

Almost a year ago I was sitting on a hill at Texas 70.3 having a conversation with this same guy. He was there supporting his spouse and our team, and was content to not be competing. I was going through some health issues and while I was happy to be racing (and moving at all) I took his advice when he said “Don’t be afraid to step back…. let it come back to you.”

I took that advice and in all honesty…. stepping back has brought it back. But it’s brought it back differently.

I have been in this sport since 1996…. and I plan on being in it until the day I die. I see many athletes… age group through elite … come and go. They hop into this sport, find success and then burn out within a few years. I might not be on top of my game season to season…. but I am here for the long haul. I am not afraid to have good seasons and then bad ones. I am not afraid to tell people when I am injured. I am not afraid to share my mistakes and I certainly am not afraid to share my success.

I love the lifestyle that this sport affords me. I love the people  it has connected me with. It’s given me a family. Not only did I meet my husband on a bike, but we have people in our life who are closer than siblings. We have been able to raise our son in this multisport community. I am so proud to call this community my home.

This season is ever so slowly coming together. While fitness is returning… something else is returning too. The freshness of attitude, the embracing it all as fun rather than something I need to try to prove myself.

The ability to go out on a Saturday morning for 90 minutes of running that feels smooth. The feeling of pushing off the wall in the pool and the world goes silent. Wait…. did I mention that I am swimming outside again? Yes, in the snow.

Yes, that's snow. Yes, it's Rochester NY! It's at Midtown Athletic Club!

Yes, that’s snow. Yes, it’s Rochester NY! It’s at Midtown Athletic Club!

This season I got back to teaching indoor cycling (commonly known as Spinning). I am fortunate to teach at two amazing places: Cycledelic and Midtown. My cycling is now back where it should be and at the same time…. I get to ride with 15-30 people at a time. Talk about training partners!

Indoor cycling has thankfully evolved and no longer encompasses the throw rocks against the wall type of training that we all used to do. It’s truly indoor cycling. Long tempo efforts, big gear work…. utilizing heart rate and power …. I love how it has changed. I can set up a workout that is challenging and fun for students and get what I need out of it as well. There is nothing like a dark room, loud music and music that touches you soul as you climb. People scream out and you are in a completely different place. It’s awesome.

The biggest piece I have added to the puzzle, is the strength training. But I don’t really lift weights. As someone said to me the other day “There are no bench presses at mile 23 of the Ironman.” and that is true. That is a fact. At the same time…. we are only as strong as our weakest link. That weakest link comes glaring out when fatigue presents itself in a long training week, and then bio mechanics change and over time, injuries occur.

Strength training won’t directly make me faster. Like I said I am not lifting weights. I am  functional strength training … which can also be thought of as training using your own body weight. I have been under the guidance of Midtown Athletic Club’s Steve Lopes... and I will again say this: this is the glue that holds me together.

Some of the things I do include: Spider crawling, reverse spider crawling, I work with the TRX, the VIPR, I do a thousand variations of planks, I work with a stability ball. I chase basketballs that roll across the gym (starting from a spider crawl push up). And much more. So what does that have anything to do with the Ironman? It helps my range of motion, it works my core strength, it balances out the many imbalances I have, it strengthens my explosive power (useful when I have to surge!). Bottom line…. I am more of a well rounded athlete than I ever was before. Faster? Who knows. But I am healthier.

I am also 10 months from 40 years old, and none of the kids who tell me strength training is not important are over the age of 36. As we say at Qt2: trust me now.. believe me later. Will all this help in the Ironman? Sure will. All of it works together. I will be at that finish line in August healthy.

Maybe you have to go through a period of losing your health to really appreciate what that statement means. At least I did.

So what have I done this year to allow this all to come back to me? I did a lot of what my colleague did. I took out the rigidity… yet not the structure. I got back to teaching cycling… which is one of my great passions. I began working out of my comfort zone in terms of strength. I make every workout a ton of fun.

My first race this season will be the Seneca 7. Traditionally I have not done this race when invited… because it didn’t fit into the confines of my training. I have missed out on some serious fun. The old Train-This crew formed a team and together…. you should see this motley crew…. we will run 77 miles around Seneca Lake. This is going to be entertainment you can’t buy. That is what I am interested in. Gathering experiences. Living crazy experiences.

There is a time to be serious and there is a time to run around Seneca Lake in a relay with 7 of the funniest people you know, in one Tahoe, and god knows what else. I am sure it will rain. And I can’t wait.

I am on the edge of my seat waiting for this season to begin. My fire is back…. but it’s a different fire. Sure it’s the fire to compete, to get out there and mix it up, to be my best. But it comes with a side of hunger. Hunger for experiences, hunger for fun, hunger to connect with people.

And it’s almost here.



Declaring in multisport

March 21, 2013

I was in Kona this year for the 2012 Hawaii World Championships, helping to support the 26 QT2 Systems athletes who were toeing the line. Just a few days before the race my friend … an elite age grouper (and now professional) Chad Holderbaum posted on Facebook that USADA was there to drug test him. He was randomly selected… as was promised athletes would be. We athletes have heard for ages that USADA could potentially come and test us at any time… and they were delivering.

I was proud of Chad for posting that and for talking about the process. Obviously he had nothing to hide (trust me, I have watched this guy work hard for ten years) and his test results proved it. CLEAN AS A WHISTLE. Chad’s results come from years of consistent training, proper nutrition and good recovery. End of story.

But with the recent USADA drug issues of he whom I don’t wish to talk about anymore… things were getting real. It sent a good clear message to all athletes: you can be tested at any time in and outside of competition. In fact… soon after Kona… it was revealed that another age grouper had tested positive earlier in the year. More proof that testing was in fact… happening.

Sad…. but true. Age groupers use performance enhancing drugs too.

However….. there are times when athletes do take prescription medications… for very valid reasons…. which are on the banned substances list. The fear in Kona was evident for some of those athletes. Those asthmatics who failed to declare their Albuterol inhalers were worried. And for good reason. I found myself in the advisement position of one of them. I told this athlete: Go declare it now. The amount you would need to assist you through an asthma attack would not be enough (by far) to be considered performance enhancing much less cause you to test positive… but better to be proactive than reactive.

The lesson is this: if you are prescribed a medication that is on the banned substance list…. declare it. Declaring a medication is a very easy process. But let’s back up.

Why are age group athletes also being tested? According to the USA Triathlon website:

  • USADA is fully committed to protecting the rights of clean athletes, and just as the temptations and pressures to cheat aren’t limited to elite athletes, the right to compete on a fair and level playing field shouldn’t be limited to elite athletes either. Athletes of all levels should have the reassurance that they do not need to cheat in order to compete and succeed in their sport. USADA continuously works to protect these rights and works closely with USA Triathlon to understand where the potential for cheating exists.

What medications are on the banned substance list? The list in it’s entirety can be found right here, but here are some common ones:

  • Albuterol (used for asthma), but read the guide carefully as there are some considerations to think about. In my opinion, if you have Albuterol prescribed and don’t regularly use it… declare it. Why take a risk?
  • Tamoxifen is a medication used to treat breast cancer. That’s also on the banned list. It’s a hormone.
  • Medications used to treat Attention Deficit Disorders: meaning Adderal, Concerta, Methylphenidate. I knew a parent a while ago who would routinely use their child’s ADHD meds… just on race day. Seriously? Yes…. seriously.  Illegal.

How do they choose which athletes to test?  According to the USAT website:

  • USADA works with USA Triathlon to develop a plan for testing, which at a competiton can often include specific place finishers as well as random selections from the field. So, just as an example, that plan may be the top finishers in given categories, and then places such as 10th, 12th, 15th , 18th, 25th, 42nd, 87th, etc. All athletes, however, should understand that they are subject to testing.

What about dietary supplements? According to the USAT site:

  • Unfortunately, due to the lack of regulation present in today’s nutritional supplement marketplace, including the existence of unscrupulous, rogue supplement manufactures, USADA is unable to provide direction or guidance as to which dietary supplements are safe, and which contain prohibited substances. USADA is currently working with the NFL, MLB, NBA, NHL, USOC and other national sports and health organizations to eliminate this uncertainty in the marketplace. The effort, called “Supplement Safety Now” includes media outreach and grassroots mobilization. USADA is also in the process of launching an online portal specifically dedicated to the questions and issues surrounding supplements.

How do I declare a medication?

  • Start by determining what the steps are, which are outlined here.
  • Contact the race director of the event in which you are competing to determine if there are further instructions. WTC events contract directly with USADA….. so that will lead you back to here.

The chances of you being tested are small. We are part of a very big multisport population. In the same breath however…. why would you take the chance? 30 minutes of homework…. declaring, getting a copy of the script… will save you anxiety… potential attorney fees…. and who knows what else. In this case permission is much easier to ask for than forgiveness.

Once your name is associated with a banned substance… it’s over. EVEN IF YOU HAVE A PRESCRIPTION. If you fail to declare it never looks good. Restoring a reputation is harder work than preserving one that you have worked hard for.

Let’s face it…. we work hard. We are amateur athletes who don’t make a living off this sport. Many of us are working parents to try to fit it all in because we love what we do. Why chance losing the sport you love…. over something that can be prevented?

Now…. if you use banned substances…. well you can go to hell. It’s not me you have to face in the mirror every day. It’s yourself. I have no use for you.



March 16, 2013

One of my focuses this season has been allowing it to come back to me. Allowing fitness, pace, strength…. allowing it to come to me, instead of me forcing to find…. it.

And I am loving the feeling of it.

Sure I track the data…. at this stage of my career I know myself. I track the data and rarely look at it. I download it after the fact and the past few weeks… I have been spot on each time. What’s the data? Doesn’t matter. It’s mine. I am not one for putting paces and mileage up on social media. What matters is not what pace I am or am not running. We all have common ground around here. We are all striving and aiming and our collective journies are what matter.

All that matters in terms of pace is what happens on race day.

For me…. and my goals are different from many others. I have done the qualifying, won some decent sized races…. at this stage of my game it’s intrinsic, not extrinsic. It’s not about winning… although when I am lucky that still happens….. it’s about what happens with me out there. Gone are the days where self worth is dependent on the speed of mile repeat times or 100’s in the pool or average power. Those days actually ended long ago.

These days it’s knowing myself better than any heart rate monitor or power meter could ever. It’s about my intuition being rock solid. It’s about doing everything that I love to do and loving the feeling of doing it.

With Ironman five months away and my first races of the season weeks away… now comes the time of the season to begin to polish things up. Tighten up the edges…. and as Jesse would say… make things “clean and crisp”. My body is handling the volume and the miles better than ever before, which is a collection of fitness, strength, nutrition, proper recovery efforts (elevation, juicing, etc).

I am feeling good. I am feeling relaxed. I am eager to race yet patient. I am letting the process come to me and that feels amazing. Let it roll, no worrying, no fretting…. just executing and feeling good. It’s really that simple to be honest.


We make ordering coffee complicated these days. We have certainly made training complicated too. Not only do we have HR zones … we have HR zones that have A, B, and C attached to them. One of the many things I love about QT2 is how simple we allow it to be. Zone R, Zone 1, Zone 2…. best effort. Boom. Done. Why that guy is wasting time trying to get his HR to zone 5A, then 4C…. I get to be soaking up the experience and allowing the effort to find me.

Keep it simple. Be consistent in training. Let your program be your program. Don’t worry about the athlete who post their mile repeat times on social media, or pictures of themselves half naked biking in the basement. Let them be. They take care of themselves in one way or another…. every time.

Know your why…. your reason for doing what you do. Trust yourself and the process. Don’t sweat the small stuff. Know there is a difference between ego and confidence. And let it come to you.

Never forget….. you intuition is stronger than data.