BJL Coaching and Cycle Craft teamed up again this winter for our seventh annual Winter Trainer Sessions.  The block of ten classes is now complete and was a success.  Congratulations to all who attended and chose to get in a solid mid-week workout on the dark and dreary winter nights.  And a special shout out to the folks who were able to attend and complete all ten classes:

Chip (been there all 7 years)
Andrew
Geoff
Scott
Kevin
Cathy
Tony

Well done, ladies and gentlemen!

Our final class was extra special this year, as we had a guest speaker, Lisa Fleming, who presented on Nutrition for Endurance Athletes after the class was complete.  Lisa is a personal trainer, nutritionist, and health coach. In addition to numerous certifications and specialties Lisa has a BA in Sports Medicine and an MS in Sport and Exercise Psychology. Currently Lisa is the tier 4 manager at Equinox Summit where she leads small a team of elite personal trainers and nutritionists who focus on optimizing performance.

Lisa gave us a super presentation, and was kind enough to share the slides (see below).

If you are interested in learning more about this very crucial component of endurance athletes and how it can integrated into your own training, give me a shout (BJLCoaching@gmail.com), and I'll put you in touch with Lisa.

Happy riding!

Coach B.L. 

​It's going to happen this weekend!  Ugghhh...the clocks go back and the temps will drop.  While we can dress warmly and head out in the cold weather, we can't do much about the daylight.  However, there's a great way to stay fit and strong into December, especially for you 'cross rassers out there!

We are holding our Third Annual Fall Trainer Classes at Cycle Craft again this year, beginning the week after the clocks go back.  The classes are structured to keep the intensity high and help us all have some fun.  If you've never ridden indoors with a bunch of other folks, it's way more motivating than watching re-runs of your favorite show in your garage or basement.  So come join the fun!

All classes begin at 6:45 pm, but feel free to arrive as early as 6:00 pm to get an extra warm-up and ride time.  The classes run for an hour thirty and will definitely work up a sweat.

The dates are:

Tuesday, November 3, 2015

Tuesday, November 10, 2015

Tuesday, November 17, 2015

Tuesday, November 24, 2015

Tuesday, December 1, 2015

You can also go here:

Register for Trainer Sessions

to register and find out more.

Of course, if you have a question about the classes or other services that BJL Coaching has to offer, shoot me an e-mail.

See you there!

Coach B.L.

The BJL Coaching / Cycle Craft Winter Trainer Sessions started of with a bang!  We had record attendance, with a bunch of new faces along with the usual suspects in the crowd.  It was a pleasure working with these dedicated athletes, and I'm excited to watch everyone progress.

The drills for the night included one legged pedaling, high cadence work, "climbing", and some muscle tensioning intervals.  Next week we'll build upon this workout as we slowly increase the intensity over the ten weeks to create long lasting fitness.

I also introduced the BJL Coaching Odd Number Challenge:


Attend 5, 7, or 9 classes to be entered into a raffle.  Why not 10?  Who's perfect? ; )

• Complete 5 classes and earn 1 entry.
  
• Complete 7 classes and earn 2 entries.
  
• Complete 9 classes and earn 3 entries.

And, there are TWO first prizes!
Two winners will receive one free month of custom coaching with BJL Coaching and a free Lactate Threshold Field Test.  One prize per person.  The threshold test will be scheduled by the end of April with the free month to follow the test.


With nine classes left, literally everyone is still eligible to earn 3 entries into the raffle.  And, more importantly than that, attend the rest of the classes and you'll hit the "warm" weather with a solid foundation.  But remember, even if you can't attend all the classes, every class you do make will be beneficial for your cycling and fitness goals.

For more information on the trainer sessions and to register, click HERE.

Thanks again to all who attended for a great first class!

- Coach Brian

The BJL Coaching, LLC. / Cycle Craft Fall Trainer Sessions are completed and were a success!  We had a strong showing of athletes each week, all working hard towards their cycling goals and fitness.  The classes started up the first week that the clocks went back.  By doing so, our participants didn't lose time on the bike, and many actually had their biggest "ride" each week during the class.  The five week session concluded last week with some very challenging drills that left all of us a fair bit tired, but with a big grin on our faces.  We're already planning on our 2015 Fall Trainer Sessions, so be ready for that next year.

However, our next big block of indoor classes is right around the corner...

Hope to see you at the Winter Trainer Sessions kicking off on Wednesday, January 7, 2015.  This will be our fifth year of holding the winter classes, and they've grown every year.  Don't miss out!  More information and registration links will be posted on www.BJLCoaching.com and at www.CycleCraft.com .

Keep on keepin' on!