Pole Pedal Paddle Coaching

Consistency

Coach Marshall — Wed, 10 Feb 2010 15:31:25 +0000

Sometimes you just gotta get out there!

Performing well in any endurance sport requires consistency. I don’t mean that you have toexercise every day for 280 days in a row to excel, but you do have to commit to getting out the door most days of the week.

In the winter, this can be particularly tough. Finding the motivation to go for a bike ride when it’s below freezing is nearly impossible for me. That’s why cross-training during the cold months is so valuable. Put on your skate skis, go for a run, use the elliptical at the gym, whatever. If you’re training for the PPP, it doesn’t matter too much what you are doing for training right now, so long as you are doing something. Get your heart rate up! Do some squats and situps in your living room while you watch Lost. We can work on the specifics of the race later.

*The only caveat I have to the above is if you are new to cross-country skiing, the time to start is now. Skiing, whether skate or classic, takes some real time to learn the technique. Getting help from anyone who is a proficient skier or taking a lesson will really speed up the learning process. Skating can be seriously frustrating to try to teach yourself. You won’t regret getting some lessons.*

Personal PPP Training Plans

Coach Marshall — Sat, 23 Jan 2010 00:31:07 +0000

One of the tougest parts about the Pole, Pedal, Paddle is the number of events you have to train for. We’re all busy and trying to improve at 5 different sports simultaneously is tough. PPP Coach can help. By creating a personalized training plan based on your experience in each event and goals for the race, you can maximize your valuable training time. This will translate into a more fun and, undoubtedly, a faster PPP result. Interested in how we can help you?

How does PPP Coach set up personal training plans? First, we discuss: What are your goals for the race? What is your experience in each event and/or the PPP as a whole? How much time time do you have to allocate to training? Etc..

Based on that info, we devise a week-by-week plan designed to help you improve in your weak events and maximize your speed in your strong events, while always taking into consideration your busy schedule. PPP Coach has two levels of personal training plans:

Basic Plan ( $120/month)

Week-by-week training plan, customized for you
Training log review, e-mail feedback, and training plan adjustments once per week
Initial consultation (~1 hr) included

Premier Plan ($225/month)

Customized training plan tailored to you based on initial consultation, as above
Training log review, e-mail feedback, and training plan adjustments as needed
Weekly phone consultation* (client initiated)
Unlimited attendance at group class workouts/seminars (normally $10-15/each)
One hour technique/personal training session in event of client’s choice (please discuss scheduling times)

Contact Marshall by email: marshall (at ) xcoregon.org or by cell: (541) 350-9671 for more info or to schedule your initial meeting.

Winter Hydration

Coach Marshall — Sat, 23 Jan 2010 00:28:03 +0000

Yeah, it might be frigid outside but if you’re exercising, you’re sweating. Speaking from personal experience, it’s easy to get tricked by the cold. You may not feel as thirsty when it’s cold outside, but proper hydration is still important. And when the temperature really starts to drop, staying warm is a concern too. For the winter, I recommend warm sports drink. Nothing special here, Gatorade powder and hot tap water.

For a fairly easy 2-hour ski, I generally drink about a quart of liquid. Less than that and I notice that I’m really thristy through the rest of the day. Stay hydrated and you’ll recover faster and stay warmer on those bitter days. Seeya on the trails!

PPP Coaching Launched

Coach Marshall — Wed, 20 Jan 2010 02:19:41 +0000

Welcome to PPP Coach. I want to help YOU prepare for Bend’s favorite annual event. The race is coming soon: May 15 so I hope you’re already thinking about getting off the coach and starting to get fit. More than any other tip I can provide, planning ahead is the way to be successful at the Pole, Pedal, Paddle. Need help?

I provide:

personalized training plans, helping you balance all the events and your busy week
private lessons, whether you are still a little shaky on cross-country ski technique or are trying to shave just 20 seconds off your bike time with a more aero-position
group training classes geared towards being fit and prepared for the PPP
instructional seminars guiding you through all the equipment, transitions, and general stress that the Pole, Pedal, Paddle brings