1805M-and a great night at the Dnver REI.
/
Oh it all went so well.
Thanks REI of Denver, thanks Clif Bar, thanks RMCC, thanks to Rick, thanks to John, Jim, and Dan and thanks to all of the people that came to watch us talk.
We thought there may be 50 people , or so. Not 150! You all rock!
For those that did not get my handouts you can find them at www.rmccride.com-the RMCC club site. Or I'll add them here.
Thanks for coming and listening to all of us.
MOTIVATION AND MENTAL HINTS
MICHELLE GRAINGER AT ATHLETIC EXCELLENCE
michelle.grainger@gmail.com and www.athleticexcellence.net
PRACTICE -PRACTICE –PRACTICE
* WE LEARN FROM EXPERIENCE – RACERS VS RIDERS
* LEARN FROM EVERY EXPERIENCE
* PRE-RIDE COURSES
* PRE-PLAN TO AVOID MOST SURPRISES
* DRAW FROM OTHER EXPERIENCES
PRE-THINK ABOUT WHAT YOU WANT FROM YOUR RIDE, RACE, EVENT
* GOALS
* WINNING? FINISHING? SOCIAL?
* HAVE A PLAN IN PLACE
* HAVE A LIST OF WHAT YOU’LL NEED
SPORTS PSYCHOLOGY
* FOCUS – FOCUS - FOCUS
*THINK ABOUT NOW! NOT THE FUTURE
*WHAT CAN YOU DO TO GET THROUGH THE EVENT?
*KEY WORDS, BREATH PLAY
*LEARN LITTLE MESSAGES.
COMFORT ZONE
* GET OUT OF IT!
*YOU MUST LEARN TO BE UNCOMFORTABLE
*LEARN TO TOLERATION SOME DISCOMFORT
PERFORM AT YOUR BEST SO THAT YOU CAN NEVER LOOK BACK AND THINK, “IF I HAD JUST”…
REALIZE THAT EACH MOMENT IS ONLY A MOMENT IN TIME. LEARN TO BOUNCE THOUGHTS BACK AND FORTH. NOTHING IS A FAILURE IF YOU TRIED YOUR BEST!
****************************************
FOOD FOR THOUGHT
MICHELLE GRAINGER AT ATHLETIC EXCELLENCE
michelle.grainger@gmail.com and www.athleticexcellence.net
80’S INFORMATION REVOLUTIONIZED THE SPORTS NUTRITION INDUSTRY- don’t stay there.
EAT BEFORE EXERCISE
*DAY BEFORE
*GLYCOGEN STORES
*WATER
*BLOOD GLUCOSE VS MUSCLE GLYCOGEN.
*PROTEIN, TOO
EAT AND DRINK WHILE RIDING OUR BIKE
*MAXIMIZE ENERGY
*MINIMIZE INJURIES
*RECOVERY
*ADAPTATION TO TRAINING
WHAT TO EAT?
*CARBOHYDRATES
*PROTEIN
*FAT-THE GOOD AND THE NOT SO GOOD
EAT AFTER WE EXERCISE
*“WINDOW OF OPPORTUNITY” 10 %, 60%, 90%
*ACTUAL ADAPTATIONS OCCUR AFTER YOUR WORKOUT
THE REAL WORLD
*CLIF BAR, ENDUROX, OTHERS….
* CAN’T CARRY IT ALL?
*REGULAR FOOD. WHAT’S IN THE LOCAL MINI MART?
*LIQUID VS SOLID
*QUICK AND FAST. REMEMBER, TIME COUNTS
*THE “OLD” DAYS.
Thanks REI of Denver, thanks Clif Bar, thanks RMCC, thanks to Rick, thanks to John, Jim, and Dan and thanks to all of the people that came to watch us talk.
We thought there may be 50 people , or so. Not 150! You all rock!
For those that did not get my handouts you can find them at www.rmccride.com-the RMCC club site. Or I'll add them here.
Thanks for coming and listening to all of us.
MOTIVATION AND MENTAL HINTS
MICHELLE GRAINGER AT ATHLETIC EXCELLENCE
michelle.grainger@gmail.com and www.athleticexcellence.net
PRACTICE -PRACTICE –PRACTICE
* WE LEARN FROM EXPERIENCE – RACERS VS RIDERS
* LEARN FROM EVERY EXPERIENCE
* PRE-RIDE COURSES
* PRE-PLAN TO AVOID MOST SURPRISES
* DRAW FROM OTHER EXPERIENCES
PRE-THINK ABOUT WHAT YOU WANT FROM YOUR RIDE, RACE, EVENT
* GOALS
* WINNING? FINISHING? SOCIAL?
* HAVE A PLAN IN PLACE
* HAVE A LIST OF WHAT YOU’LL NEED
SPORTS PSYCHOLOGY
* FOCUS – FOCUS - FOCUS
*THINK ABOUT NOW! NOT THE FUTURE
*WHAT CAN YOU DO TO GET THROUGH THE EVENT?
*KEY WORDS, BREATH PLAY
*LEARN LITTLE MESSAGES.
COMFORT ZONE
* GET OUT OF IT!
*YOU MUST LEARN TO BE UNCOMFORTABLE
*LEARN TO TOLERATION SOME DISCOMFORT
PERFORM AT YOUR BEST SO THAT YOU CAN NEVER LOOK BACK AND THINK, “IF I HAD JUST”…
REALIZE THAT EACH MOMENT IS ONLY A MOMENT IN TIME. LEARN TO BOUNCE THOUGHTS BACK AND FORTH. NOTHING IS A FAILURE IF YOU TRIED YOUR BEST!
****************************************
FOOD FOR THOUGHT
MICHELLE GRAINGER AT ATHLETIC EXCELLENCE
michelle.grainger@gmail.com and www.athleticexcellence.net
80’S INFORMATION REVOLUTIONIZED THE SPORTS NUTRITION INDUSTRY- don’t stay there.
EAT BEFORE EXERCISE
*DAY BEFORE
*GLYCOGEN STORES
*WATER
*BLOOD GLUCOSE VS MUSCLE GLYCOGEN.
*PROTEIN, TOO
EAT AND DRINK WHILE RIDING OUR BIKE
*MAXIMIZE ENERGY
*MINIMIZE INJURIES
*RECOVERY
*ADAPTATION TO TRAINING
WHAT TO EAT?
*CARBOHYDRATES
*PROTEIN
*FAT-THE GOOD AND THE NOT SO GOOD
EAT AFTER WE EXERCISE
*“WINDOW OF OPPORTUNITY” 10 %, 60%, 90%
*ACTUAL ADAPTATIONS OCCUR AFTER YOUR WORKOUT
THE REAL WORLD
*CLIF BAR, ENDUROX, OTHERS….
* CAN’T CARRY IT ALL?
*REGULAR FOOD. WHAT’S IN THE LOCAL MINI MART?
*LIQUID VS SOLID
*QUICK AND FAST. REMEMBER, TIME COUNTS
*THE “OLD” DAYS.
