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Coaches Top Tip

  • Try hard or perform well? Which is preferred for your brain surgeon? It's the same for athletes. Train for performance, not effort.
  • In the spring you may begin to feel bullet-proof. Resist the temptation to leap tall buildings. Patience!
  • The harder your hard workouts, the easier your easy ones.
  • Want to be excellent? Everyone has the desire to excel; few have the will to make it happen.
  • You can't make a tired muscle stronger. You can only improve its endurance.
  • Being 100% healthy is more important than being 100% fit. Don't force it in the early stages of injury or illness. Back off.
  • For the experienced athlete, intensity, not volume, is the key.
  • I discover who I am when I race.
  • Training your muscles is much more important than training your heart.
  • Training is science. Racing is art.
  • True champions win, but they also know how to lose.
  • Swimmers, golfers and tennis players practice skills daily. Too many runners and cyclists just run and ride.
  • Everyone has the will to win. It's the will to work that makes winners.
  • The closer to your A-priority race the less important volume becomes and the more important intensity & duration become.
  • Focus on the process, not the outcome.
  • The 2 main elements of recovery are sleep and nutrition. Neglect either and recovery is prolonged.
  • Whether you're a pro or novice, only 3 things can be changed in workouts: frequency (how often), intensity (how hard), duration (how long).
  • When you come into top form you experience physical changes that border on astonishing.
  • Do you accept setbacks as steps on the way to success or as signs you simply can't do it?
  • Discipline: how important to you are nutrition, sleep, periodization, goal setting, sport skills, attitude, health, strength?
  • What does it take to be mentally tough for sport? Dedication. Discipline. Confidence. Perseverance.
  • The most common mistake athletes make? Not enough rest. Rest is when fitness happens.
  • No dreams, no goals and no priorities means permanent mediocrity.
  • The bigger your athletic goals, the more your lifestyle must be focused on achieving them.
  • Most athletes don't get how important movement economy is. Most would go faster from improved economy than from improved VO2max.
  • As you approach race day your training should become more like the race. This is the foundation of periodization.
  • The common denominator for all of the best athletes I have known is a 'can-do' attitude.
  • Four words are the keys to success for top performers: Just a little more.
  • Good athletes don't become good by training randomly. You need a plan to achieve your goals and purpose for each workout.
  • Do the least amount of most specific training at appropriate times that produces the desired results. All else is overtraining.
  • I see many goals that are actually wishes - vague desires for grand achievements that are poorly defined. Clarity is needed for success.
  • Recovery is just as important as a hard workout. Train hard. Rest harder.
  • Racing is how I find out who I am, what my limits are, and how I can overcome them.
  • Best way to improve running? Frequency. Most common cause of running injuries? Frequency.
  • A hard workout only creates the potential for fitness. It's realized when you allow for recovery.
  • Peak athletic success takes months and years, not hours and days. Be patient and train consistently.
  • High frequency improves sport skill efficiency. High duration does the opposite.
  • Consistent and moderate training are the keys to success in endurance sport.
  • To run or climb faster remove excess weight, increase muscular power, or, preferably, both. It's hard to be fast dragging an anchor.
  • 1 pound of excess fat costs roughly 1.5 watts on a climb and 2 seconds per mile when running a 10k.
  • The fastest way to raise your VO2max is to lose excess weight.
  • If you haven't changed your mind on how you train in 2 years, check your pulse. You may be dead.
  • In order to find your limits, it is sometimes necessary to exceed them. But rarely.

Joe Friel Boulder Climbing & Descending Camp 

Start Date: 11 May 2011 Duration: 5 days

Bike Camp

A fantastic new high attention, limited number cycling camp with Joe Friel designed to improve your climbing and descending skills. Based in Boulder, Colorado from May 11th-15th, this is an excellent training venue for cyclists and triathletes.
This camp is aimed at cyclists and triathletes who are looking to benefit under the tuition & expert eye of Joe Friel, author of the best selling Training Bible series of books and co-author of Going Long. If you are racing a hilly Ironman this season such as Lake Placid, Canada, St. George or Alpe d'huez then this would be a perfect camp for you. It would also be ideal preparation if you are preparing for a hilly Centurion Cycle. Joe Friel will be assisted by his son and Professional Coach, Dirk Friel. They both live and train in Boulder and are perfectly placed to take you on some of the best rides in the area to test your climbing ability and teach you how to become faster by improving your technique both in and out of the saddle. The rides around Boulder feature perfect roads with wide shoulders for safety, featuring mile after mile of traffic free routes and lots of hills, Boulder is the ideal place to train. Swimming pool and running trails are closeby for you to use in your own time but this is a cycling specific camp. All long rides will have a support vehicle carrying spares, water and nutrition. This is a great opportunity to learn from one of the best coaches in the world and to make dramatic improvements in your approach to training, climbing and descending so that you can make the next step forward in your racing. Due to popular demand this training camp does not include accommodation allowing local athletes to take advantage of an amazing opportunity to be coached by Joe Friel on his local rides and roads. There will be evening classroom sessions with Joe Friel and Dirk Friel focusing on topics including training with power, nutrition and the mental aspect of racing. You will also receive 2 professional sports massage therapy treatments to assist recovery from the long hilly rides during the camp. Participants will receive a technical t-shirt from our Official Clothing Partner Skinfit and nutrition products from our Official Nutrition Partner PowerBar.**You should have at least a low gear of 39x27 but a 34x28 is recommended. There are some very steep climbs we will be riding. Please also remember to bring rain gear and cold weather gear (full arm & leg covers, full finger gloves, vest/jacket, tights,waterproof, skull cap) for high altitude riding. We will divide into two groups based on the ability of the other riders on the camp so that every participant is able to ride to their ability.
Should you require a hotel we have secured a preferential rate with the Hotel Boulderado. Please contact for us further info. Or feel free to arrange your own accommodation.
More Information: Click here to download document
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