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Morgan: Moxie Training Plan

Finding a training plan for an event, cycling, running, triathlon or otherwise can be overwhelming. On one extreme, you’ve got the ones with formulas, zones, baseline tests and complicated calculations to measure progress. I personally go catatonic when I see all that data. On the other extreme, training plans can err on the side of too much flexibility and guesswork, allowing riders to fall short of their goals due to lack of accountability or precise objectives. Too much free love is a bad thing. While some people have great luck sitting at either end of this spectrum, most riders want to land comfortably in the middle. They want a program with defined parameters to stay on task, but allowances for life’s disruptions and personal interpretation.  As a coach my goal is to present a plan that can be tweaked to fit the individual… radicalized, softened or executed exactly.   Before I delve into the specifics of our Moxie Training Plan, let’s make a few assumptions:

  • You have between six and twelve weeks to train for an event.
  • You know this basic training tenant: The body is a stress and recovery system. Each week your intensity should increase at least a little bit (for more social riders) and at most a lot (for more competitive riders).
  • You consistently follow through on the “recovery” part of that equation with some rest.
  • Intensity during workouts can increase in a number of ways: speed, distance, terrain, wind, weather. You can measure your intensity by how hard you are working on a scale of 1-10 OR by using a heart rate monitor or power meter if you’re into numbers.
  • Use an actual, paper calendar and pencil to design your program. You can plug it into your phone later, but this creative process and being able to see the big picture on paper is super important.
  • Page through the calendar and the months leading up to your event. Look for things like travel, work and family commitments that will disrupt your training. Make tactical accommodations NOW so training is a priority around, over, under, in between and in spite of those events.

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Morgan: Planning & Training for Long Races or Rides

My first endurance cycling event, and I’m almost ashamed to admit it because it wasn’t Race Across America, The Triple Bypass or some other legendary cycling feat, was RAGBRAI. Yep. The annual bike ride across Iowa. Pretty sure I just killed any sex appeal or athlete envy you might have had for me. So, moving on…At the time, I was new to the bike and the thought of riding 500 miles in one week was daunting. I trained by riding alongside Ryan, trusting that by doing exactly as he did I would prevail. After all, he’s an Iowa boy, forged in the RAGBRAI tradition since birth.When July rolled around, I was ready: My bike was dialed in, I had a thousand miles in the saddle and was well rested. My first day was glorious. My legs and lungs dutifully carried me through 70 miles of corn-speckled hills. When we rolled into camp, I felt like a champ, ready for the next six days. By week’s end, I was a blistered and bitter trainwreck. In spite of my training and Ryan’s ever-present encouragement, I was OVER with RAGBRAI and everything having to do with Iowa. God save the poor bastards who escorted me home that year.Ten years and ten RAGBRAI later, I understand what went wrong–terribly wrong–during my virgin endurance event. To this day, I share this nugget of hard-won wisdom with my clients and ride buddies who endeavor to ride an endurance event: It matters little how well you’ve trained if you can’t enjoy the experience because of (understandably) rookie errors.

Before I even consider prescribing a training plan I climb high on my soap box for the How to Prepare for an Endurance Cycling Event That has Nothing to do with Riding a Bike lecture.

And so it begins… *(Don’t fret, next edition I will give you the never-fail, top-secret, chick-rider-only training program)

5: Spend an Extra “Ben Franklin” for a Professional Bike Fit.

Let me be abundantly clear on this one, gals: The 43 second slap shot job performed by the 18-year-old who sold you your bike does NOT qualify as professional. Nor does having Neighbor-Who-Rides-All-The-Time bestow his well-intentioned and erroneous opinion regarding your bike and body. Why am I so adamant about this? Because riding an ill-fitting bike is inefficient, uncomfortable, and dangerous. Not only do you risk irreparable damage to joints and soft tissue, but you’ll likely stop training due to pain or disdain. By training for an endurance event, you are agreeing to spend more time with this machine than your husband. A professional fit is not optional.

4: Plan the Ride, Ride the Plan.

I promise you I’m not stating the obvious here. This isn’t a pep talk about riding adequate miles. Plan the Ride, Ride the Plan is being honest about your intentions during the ride. If you intend to get up early and ride before dawn, do that during training. If you plan on eating gels and bars and sports drinks, do that during training. If you plan on sleeping in, riding on coffee and candy bars until the first bar graces the horizon, do a variation on that during training. This might seem like a strange bit of advice coming from a wellness professional. However, I’ve seen too many people train like a saint and ride like a she-devil and wonder why they feel like road kill. If you join a ride to perform, train for performance. If you join to party, I hereby give you permission to train for that, too. Either way, you’ll likely be more prepared and safer than if you plan for one and do the other.

3: Use Protection.

Imagine this: Day five of RAGBRAI; A haggard blonde combing the aisles of the drugstore filling her basket with balms, salves, blister guards, creams, and bandages. She is desperate to create a barrier between the gaping sores on herself and the bike seat, (which might as well be made of sand paper). After testing various combinations, she manages to eek through the final 150 miles of rub-rub-rubbing on her weary privates. The moral to my true and tragic story? Protect yourself.

If your event is multiple days of riding, practice riding multiple days in the chamois you intend to wear and on the bike seat you intend to rock. Do not ride a new chamois or a new seat. That, my friends, is torture. Furthermore, do not, under any circumstances ride a chamois two days in a row without washing it. Just imagine all the bacteria growing down there… all day.

It’s a vulnerable area—Protect it.

2: On the Bike is Secondary.

What could be more important than what you do on the bike in an endurance cycling event? What you do off the bike! In fact, ask any experienced rider to share an off the bike saga and prepare to settle in for a long tale.

What you eat, when you eat it, how much you eat, where you sleep, when you sleep, how you sleep in a high school gym with 200 other farting, snoring, restless riders while it’s raining to beat hell, where you pee, where you poop, where you poop right frickin’ now because that burrito just hit you like a freight train, what to do when you start your period, how much stuff to carry, what to wear, what not to wear… As you can see, off the bike is exceedingly more unpredictable than on the bike. Hence, the goal going into any event: Be consciously aware that off that bike events are bound to happen, they will affect your best-laid, on-the-bike training plans, probably require more effort to rectify, and when taken in stride are a glorious, maddening, harrowing, and exhilarating part of the on the bike experience.

When off the bike throws you a curveball, tap a veteran cyclist for support, be creative, and practice letting go. When off the bike is finally resolved, get back to the rhythmic predictability of on the bike.

1: Take Care of Your Body.

This is your trainer speaking. On the surface, my profession is dedicated to helping clients train for various events. Our real job is stewarding bodies. We are that little voice that reminds you to take care, for without her any event would be impossible. You may hate her. You may look at her in the mirror and lash out. Starve her, stuff her, work her, neglect her, cover her up, cut her, mock her, pinch, prod, and curse her. All that, and at the end of the ride, she–this villain–will loyally pedal you through life.

You might not like her, but if you train her and take care of her, she will adapt and grow stronger. Feed her good food; Nutritious stuff that will help her rebuild after a tough training ride. Take her for a massage or a visit to the chiro or the spa; Let some healing hands have their way with her, especially the sore parts. Smear her up with sunblock, wear a helmet, stay off of busy roads, and make sure she doesn’t get smashed or ripped open or burned or hurt. And, when you’ve had a particularly good day in the saddle, maybe riding further than ever, or effortlessly passing some punk, or climbing a hill you never thought you could, or just feeling frickin’ awesome, give her a little pat on the arm and a “Good job, honey, we did it.”

It’s a simple deal: You take care and she (that little voice in your head) will shepherd you through the ride. And, maybe somewhere along the way, you might come to an agreement.

– Morgan


Have a topic you’d like to read about from Morgan’s perspective? Leave a comment below or ping us on Facebook/Twitter/Instagram with #MoxieMorgan

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Morgan: My bike story?

My bike story? It’s really a love story. First for a man. Then for a machine. And now for myself.
In the beginning, I was a born-and-bred runner. I found the garish colors, spandex “diapers” and alien helmets of cyclists unflattering. Who needed a  bike when you had legs to propel you? Man up and run, I thought.
 
But all those years of running and miles of pounding were taking a toll on my joints: An aching knee, a nagging pain in my hip, a body too thin. I was on a path to destruction and I’ve little doubt that my pride and fierce determination would have pushed me to the breaking point had it not been for the cyclist who pedaled into my life.
 
I lived on the 3rd floor. He on the 1st floor. He was alright, I guess. Cute. Not a serial killer, far as I could tell by his gentle eyes. He wasn’t a runner but he was fit from all that bike riding. Nice legs (even if they were hairless). When he asked me on a ride, I accepted, with reservation. I didn’t know it then but that ride would change my life for ever and for better.
 
Fifteen years, six bikes and tens of thousands of miles later, cycling has become a central part of my life, business and identity. At its surface, the bike is a great path to fitness, but I’ve learned to pay attention to cycling as metaphor for so many of life’s challenges and victories.  My bike, She is my teacher. My on-the-bike lessons have made me a more worthy, compassionate, wise and honest off-the-bike human being.
 
With that in mind, Moxie riders, thanks for allowing me to crash your party.

Now, let’s learn a thing or two about cycling. Stuff a female cyclist ought to know: How to be a better rider, how stuff works, tips for looking pro and not feeling like an a-hole at the bike shop… Equally as important, let’s learn how to pay attention to our bike story… How our love for that triangle piece of steel, aluminum or carbon with two wheels and some pedals can literally empower us to love… a person, the planet… even ourselves.- Morgan

Have a topic you’d like to read about from Morgan’s perspective? Leave a comment below or ping us on Facebook/Twitter/Instagram with #MoxieMorgan

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Introducing Guest Blogger: Morgan Luzier

Ladies with Moxie, 

Just because it’s (brutally cold) winter in most of the country, our bikes (and bodies) don’t need to gather dust for the next several months.  We’ve teamed up with a female cyclist extraordinaire and friend from Minneapolis, MN – one of the coldest cities in the winter… yet a nationally praised top cycling city – to kick off the New Year with guidance on becoming a smarter, stronger cyclist.  We have a whole series planned for you centered on what you’ve told us you want to know more about.  Ladies of Moxie, meet Morgan.

I’m personally excited by the expert advice Morgan brings to the table and look forward to becoming a smarter, stronger cyclist myself!

Enjoy the ride,
Signature-Brooke-small
Co-Founder, Moxie Cycling Co.


About Morgan

“She is dedicated to building a fitness and wellness empire that supports her belief in community, personal responsibility, aesthetic beauty, and environmental stewardship. As a personal trainer, Morgan is intuitive. She knows just what to give her clients on any given day: a listening ear, an old-fashioned ass-kicking, a refined training strategy, and everything in between. As an athlete, Morgan is an accomplished cyclist, runner, swimmer, and she fancies herself an accomplished skier…someday.”

Morgan’s “qualifications” go far above and beyond – Master’s degree in Holistic Health; 15 years as a personal trainer and coach; 10 years as a competitive road cyclist; Founder of Balance Fitness Studio and Balance Cycling Club in Minneapolis; Year round commuter and all around bicycle fanatic.

Have a topic you’d like to read about from Morgan’s perspective? Leave a comment below or ping us on Facebook/Twitter/Instagram with #MoxieMorgan

Marla’s Story

October is finally here – and it’s breast cancer awareness month.  Moxie Cycling is proud to do our small part in seeking a cure and this week, we released a limited-edition mini collection where $5 of every unit sold will be donated to Huntsman Cancer Foundation for women’s cancer research.

We followed up with Marla, who is a cancer survivor.  We hope to share her story and bring greater awareness of the effects of cancer and the unbelievable strength of the human spirit.

This is Marla’s story…

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Neva’s Story

October is finally here – and it’s breast cancer awareness month.  Moxie Cycling is proud to do our small part in seeking a cure and this week, we released a limited-edition mini collection where $5 of every unit sold will be donated to Huntsman Cancer Foundation for women’s cancer research.

We followed up with Neva, who was treated at the Huntsman Cancer Institute.  She is a cancer survivor.  We hope to share her story and bring greater awareness of the effects of cancer and the unbelievable strength of the human spirit.

This is Neva’s story…

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Carri’s Story

October is finally here – and it’s breast cancer awareness month.  Moxie Cycling is proud to do our small part in seeking a cure and this week, we released a limited-edition mini collection where $5 of every unit sold will be donated to Huntsman Cancer Foundation for women’s cancer research.

We followed up with Carri, who was treated at the Huntsman Cancer Institute.  She is a cancer survivor.  We hope to share her story and bring greater awareness of the effects of cancer and the unbelievable strength of the human spirit.

This is Carri’s story…

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Cindy’s Story

Moxie Cycling recently announced a collaboration with the Huntsman Cancer Foundation. Next week, we will be releasing a limited-edition mini collection where $5 of every unit sold will be donated back to HCF to help them in their amazing efforts.

At Little Red Riding Hood 2014, we asked fans to stop by our booth, design a jersey and share their story with us. We were truly touched by the amazing stories of strength and love pouring out onto the design boards.

We followed up with Cindy, who was treated at the Huntsman Cancer Institute. She is a cancer survivor. We hope to share her story and bring greater awareness of the effects of cancer and the unbelievable strength of the human spirit.

This is Cindy’s story…

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Jonni’s Story

Moxie Cycling recently announced a collaboration with the Huntsman Cancer Foundation. In the fall, we will be releasing a limited-quantity jersey with a percentage of profits going directing back to HCF to help them in their amazing efforts.

At Little Red Riding Hood 2014, we asked fans to stop by our booth, design a jersey and share their story with us. We were truly touched by the amazing stories of strength and love pouring out onto the design boards.

We followed up with many of the artists in hopes to share their story and bring greater awareness of the effects of cancer and the unbelievable strength of the human spirit.

This is Jonni’s story…

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