Should I spend my money on a coach or a group workshop? I ask myself that question a lot. I have taken several coaching sessions, both in a large group and one-on-one. In most cases, I am happier spending the extra money on a one-on-one session, I feel I get more bang for the buck. Groups are great too, but I find groups usually contain a variety of skill levels and it's not always possible to get the attention I need in a large group situation.
I like that in a one-on-one situation I feel free to ask a myriad of questions, whether ridiculous or not. One-on-one allows me to fail without thinking my other ‘classmates’ are watching or judging. I can also practice one thing without having to move on to the next skill before I'm ready.
On the flip side, groups can be fun too, it could give the affordability to train with some pretty cool coaches. You also get feedback from other people and will probably make new friends. In addition to learning strictly from the coach, you can engage with and learn from others’ experiences.
So, ask yourself the question, “should I spend my money on a coach or a group workshop?” Decide for yourself which situation is right for you. My personal preference is one-on-one learning, whether I’m the coach or student.
The nice thing about FitRiders, is there are opportunities for learning from our community members, or you can opt into our one-one-one coaching program. Whether you need that additional accountability of having a one-on-one mentor, or if you just need to bounce some ideas off a supportive community, FitRiders has programs to suit your needs.
To join our group free for 60 days, visit www.fitriders.com. If you would prefer one-one-one coaching, try our FitRider Plus program. You get all of the community support of our FitRider Pro program, with the added bonus of having a coach work with you to reach your specific goals. What are you waiting for!
FitRiders wants to hear from you with your comments and suggestions on how we can better serve you! Please leave your comments below.
Breakfast. A lot of people say they hate it. I'm not sure why, I get up in the morning, having not had anything to eat for 12+ hours and of course I feel not quite right with low blood sugar, grumbling tummy and all. I am lucky that I have always loved breakfast.
So why don't you take the time for breakfast? Too busy in the morning with kids, getting ready for work? Why not start eating breakfast, I bet it makes a world of difference in the long run. If your excuse is that you don't have any time, well I have a nutritious solution for you that takes 5 minutes the night before and a 2nd option that takes 5 minutes in the morning and doesn't include buying expensive, processed sugar laden commercial cereal. I sometimes eat these for lunch or dinner when I'm feeling lazy.
Since being in Mexico I have been unable to buy low fat dairy of any kind or any frozen berries, so I had to adapt to what was at hand. Here are my two favourite breakfast options, one I eat in Canada with low fat Greek yogurt and one tasty option for when I'm in Mexico! Try them both and see which one you like best!
1/2 cup low fat, plain Greek yogurt
1 tsp. Splenda or other sweetener
1/2 cup frozen raspberries, black berries, sour cherries or strawberries - whatever berry you love
1 tsp. hemp seeds
Optional 1/4 cup quick oats
Mix it all together - enjoy!
1 cup dry oats (whole)
1 1/2 tbsp cocoa powder
1 tsp Splenda or other sweetener
1 tsp cinnamon
1/2 cup milk (preferably low fat) or almond, soy milk etc.
1/2 cup water
1/2 tbsp. cocoa nibs
Mix all dry ingredients in a jar or other container with a lid. Add water and milk, shake and put in the fridge over night. In the morning, give it a stir with the cocoa nibs - voila!!! My new fav.
As I sit in the Arizona desert staying away from other people (I hate catch phrases like ‘self isolation) and see people on social media posting they hope they have a family member who knows how to cook because all their favourite restaurants are currently closed, I use my inside voice to ask myself: “when did North Americans lose their ability to cook and why did we lose that ability?”. I don't think the majority of us are lazy, we work hard at our jobs, those with kids are busy with them, we have to clean our houses. So why does the thought of cooking make people roll their eyes? We have to eat, there's no choice. So why don't most of us do it for ourselves anymore?
Convenience? I get it, we are all tired at the end of the day, we are rushed in the morning before school and work. In this day and age (ignoring the current pandemic) it is so easy to get on whatever app du jour and have anything you desire delivered to your door. Technology has made it easy, but has technology actually made your life better in this regard? Do you remember a time when eating out was a treat and a special occasion?
Deliciousness? Does fast food, frozen pizza, restaurant food in general taste more amazing than a home cooked meal. Not always.
Cost? Is it more expensive to cook at home? Nope!
Time? Is delivery faster than cooking something at home? Yes and no.
Healthy? Is delivery/take out healthier? As an ex-chef I have to say nope. Restaurant food is all about flavour, yes even the vegan/vegetarian restaurants use processed plant products which aren't necessarily healthier than whole fruits and veggies with minimal processing.
Family time? Most families eat in front of the almighty television. Is this really family time, why not cook with your spouse and/or kids? Teach the next generation a skill or two.
Before you do the eye roll when I ask you if you like to cook, why not try 2 meals a week? Roast a chicken with all the veg and potatoes in one pan, learn to grill veggies when you grill up a steak. Make some quick oats for tomorrow's breakfast. Get a crockpot, those things are amazing.
Or, if you do cook at home but are bored, try something new! Learn how to make bread (it's quite easy, yes, it's time consuming, but can be made in the time span of a 2-hour movie), learn how to make hollandaise sauce from scratch, it's not magic! Make pancakes or waffles from scratch with blueberry sauce. You don't have to spend your entire day cooking, but you can cut the cord and I promise you will save a ton of money and your waistline may even shrink a little.
Most of the time I go overboard when I get it in my head to do something or get into something new. It is a problem because sometimes I can't tell myself enough is enough. Sound familiar? This week, I screwed up. Super hard dirt biking for 4 or 5 days in a row, plus some mountain biking thrown in, a TRX work out and surprise, now I'm off my dirt bike for a few days resting my worn out arms while my partner is off enjoying some single track with a local.
When is it time to take a break? I think that is up to each individual. Some people train hard for 3 weeks then take a week off, some train every other day, some train 4 days on 3 off. Whichever method you choose, it is important to build in a plan for rest days. I must change my thinking. I know I need to strengthen my upper body for the terrain I'm currently riding, however dirt biking for 4 hours then doing an upper body workout afterwards is dumb - that's just screaming for problems or an injury. My new plan: I'm going to dirt bike for 3 days in a row, one day off and spend that day stretching and a light upper body workout and see how that goes. My nutrition is good, and my sleeping habits are excellent, so I know I just have an overuse injury.
I realize not everyone has the freedom I currently treasure, but we can all think about our current workout routine. Sometimes taking a week off may improve your strength when you get back at it. Maybe just lightening the load for a week or riding a few hours less a day will give you enough rest. Certainly, taking stock of one’s eating and sleep routine and making adjustments will help as well. Remember what you do on rest days are just as important on what you do on workout/riding days
If you find yourself in a plateau, or sore from overtraining, maybe it’s time to try a new approach to your workout. Give it some thought and tell yourself it's OK to take a break. Everyone needs to slow down and smell the roses sometimes.
Flexibility. This is a very important subject. When you think of flexibility do you think of the Olympic gymnasts doing crazy things? If you think of inflexibility, do you picture the super muscly guys who can't bend over to tie their shoes? I listen to a lot of fitness and dirt bike podcasts and read a lot but I don't come across articles about flexibility very often and I'm not sure why.
What is the definition of flexibility? Range of motion as well as the “ability to adapt successfully to challenges to motor control, strength, balance, coordination, endurance, and mental and emotional focus”.* In other words, all the things you need to successfully ride your dirt bike.
Why should flexibility be part of our training? Think about your daily routine, do you sit all day, do you stand all day, do you do repetitive motions all day? I used to sit at a desk all day, that repetitive sitting caused my hip flexor muscles to shorten and become tight and stiff to the point I was having constant knee and groin muscle pain and injuries. Now my gym workouts, dirt bike days and rest days almost always start and end with stretching all the things. Why almost always, well I'm human and sometimes I forget. When muscles are tight, they pull on opposing muscles, weakening them and not allowing for the full use of the muscle. Stretching will allow the full use of the muscles. Think about doing squats, can you flex all the way to ground? Do you regularly stretch your quads, calves, hip flexor and glutes? Adding stretching to all of these muscle groups will allow for a fuller range of motion in a squat. We don't have to do the splits but being able to do a full squat is part of being flexible and an important part of dirt bike riding.
How important is flexibility for dirt bike riders? Think about going around a corner, sitting forward on the seat, leg outstretched, and you catch a stump. If you have loose flexible muscles in your leg, it may just swing back and you continue on your way. If you have tight hip flexors, hamstrings or quads and your leg is snapped back, those inflexible tight muscles are susceptible to injury and your day of riding may be over. I'm 5’2”, while I have had my suspension lowered and tuned for my weight and height, I still need flexibility to get my leg over the seat or be able to touch the ground. I also need to be flexible enough to lift my bike off the ground as I have short arms. Think back to the ability to squat I mentioned earlier. Being able to hold that squat while standing on the pegs of my bike, with my knees bent, while traversing some gnarly terrain, allows me to ride as aggressively as I need to so I can get through those rough spots.
I could write for days about this subject but I'm going to keep it short because I want you to get flexible and discover the benefits of being flexible not just to ride a dirt bike but to build strength, protect joints and make your everyday tasks easier. Don't forget, the FitRiders program focuses on stretching and flexibility, especially when it comes to the muscle groups used most by us riders.
* Foundations of Personal Training, 2nd edition, 2016, p. 126
Karl Tettmann, Co-Founder. Avid health and fitness coach who just loves to ride.