I can't make this stuff up!

One of my clients sent me this e-mail after a great week of training:




"Thanks again for your little magic pixy dust Stephen, you have built quite a group around your awesomeness!  You’re like a super hero to me!"

Do you feel like this?

Sometimes it is hard with family, work, professional demands, and community involvement to get enough time for yourself. 
Are you "Always on the Run?"

Just remember it's good for you.
You will be more effective in all areas if you are physically fit.  

Signs of Being Driven

Hope all is well. I have been in a whirlwind getting my training done and getting everything ready for my #3 son coming tomorrow @ 6 AM - so that is why I have not sent anything in a bit, but I know you are not waiting on pins and needles for these reports.

 

So I have stayed up on the plan - did 5 hours on the Trainer on Sunday (due to weather, being close to home in case of labor) I broke it up by running a mile and half every hour.  Other than that progressing well. Ready for recovery week, next week! My legs feel like Jello!

 

Thanks for all you do!!

 

Bob

(Training for Ironman New Orleans 70.3)

Music City Runners Runner

"Hey Stephen! Thanks for being such a great motivator, and pushing me to do more than I thought I could! You're created such a great, positive group with the Music City Runners. I can't wait to see what the spring and summer has in store for us!"

See results from the Music City Runners TT.

Location, location, location.

When I advise someone on starting an exercise program--whether for endurance training or general wellness exercise--one of the first questions I ask is, Where do you live and work? This simple fact is that an exercise program will be easier to participate in it is conveniently located.

I have deliberately chosen a location that is central to all of Nashville for my training programs. At first blush a hospital is a curious place to do triathlon training; aren't we trying to avoid hospitals by exercising? But the Wellness Center at Baptist Hospital has everything I need to do my coaching: strength/stretch facilities, indoor track, swimming pool, convenient parking, and many other amenities. Best of all, they work with me to keep admissions and registration reasonably priced.

As home base, central Nashville makes it easy to access several other areas that are good for outdoor swimming, cycling, and running. My Contact/Maps Page shows the location to the Wellness Center, along with many other venues we use for workouts.

What if you don't live or work in mid town Nashville? My clients drive in from all parts of Nashville--even from two hours away--but here are some other options I recommend looking into:

North Side:

If you live/work on the North Side you should look into Hendersonville Endurance Athletic Team (HEAT.) They seem to be mostly based out of YMCA up there, and they are also closely tied to an excellent retailer ACME Multisports, who also holds bike rides and runs from their store.

East Side:

I unfortunately have not been to one of these runs yet, but the whole East Nasty Runners thing seems to have gone viral by now. If you live on that side of the river, check them out.

South Side:

There are a lot of options for personal training and coaching on the south side, but not as venerable and awesome as Excel Swimming. If you need to work on your swimming and you live in the southern suburbs of Nashville then definitely check out Excel swimming.

Why would I advertise these other clubs and coaching programs? Well not everyone can come to the West End/Centennial side of town to train. Even though I offer swimming, cycling, and running, there are many great programs in town. Good luck finding one that fits your style, interests, and location.

Bike Fitting--A World of Difference

Walter H. writes:

My bike feels like a new bike. The store I purchased it from put me on a computer and took measurments. You just looked at me on the bike and made miracles happen!

I examine everything in your bike fit from the fingertips on back. I require 2 hours for a thorough bike fit because I want to take the time to analyze the minutae of how you ride.

The height, fore-aft, tilt of your saddle...it all interacts with how you ride. Do you want to be more comfortable, powerful, and aero? You can be.

These successful outcomes are a result of my methodology. First, I do not adhere to how you are "supposed" to fit your bike. I don't even use a goniometer, which is a device that measures body angles. I take feedback from what FEELS right to you. That is the best guide, because it is your taint on there on the bike, not mine. Second, I do my bike fittings on a Computrainer. This allows us to detect very subtle increases in power output as we converge on YOUR PERFECT FIT.

Bob W--currently training for Ironman New Orleans 70.3--writes:

I am still relatively new to triathlons, and cycling in general. I was fitted at the bike store 2 years ago when I first bought my bike, and then put on the Aero Bars by myself.

As a newbie I just assumed numbness in the crotch and inside hamstring pain was part of the norm - "I didn't know better" - my longest ride was last week and I was going to do a transition into the run. I couldn't! My legs were in too much pain. That is why I called you for a bike fit. Thank God -

Coach Taylor raised my seat up 2 INCHES! - I could already tell a difference, then he angled it forward and scooted it back. I never knew it was possible to ride without some sort of pain or numbness! I have been so appreciative of the guidance so far in my training. But now I can feel my legs and crotch, and that feeling isn't PAIN! I am thrilled! Thanks again! I am glad I asked!

Bob

Note: Bob subsequently rode 40 miles outside, and did not feel ANY pain.

Photo: It is incredible what a difference a few small changes can make in your comfort on the bike. Here is a picture of Bob's saddle, tilted slightly nose-down.