September 10 2016



Heat and Training

At times like these it is often better to take a day off and avoid heat stroke/ exhaustion. Please take care and caution when exercising in these extreme temperatures. Stay out of the sun, stay hydrated and keep cool.

The Canadian Red Cross suggests;


  • Avoid being outdoors during the hottest part of the day; the sun is least strong in the early morning or later evening hours
  • Slow down heat-inducing activities. Work and exercise in brief periods
  • Take frequent breaks
  • Dress in light, loose clothing and wear a hat
  • Drink plenty of cool fluids, like water, but avoid caffiene and alcohol

Symptoms to Watch for:

  • Severe muscle contractions, usually in the legs or abdomen
  • Normal or elevated body temperature
  • Dizziness and weakness
  • Rapid, weak pulse becoming irregular
  • Irritable, bizzare or combative behaviour
  • Headache

How to Help:

  • Cool the body by bathing or sponging with lukewarm to cool water
  • Stay hydrated. Give cool fluids in small sips
  • Dress appropriately by removing excess clothing and loosen existing clothing
  • Move person to cooler location
  • If symptoms continue call 911

Some additional tips on the bike may include:

  1. Nutrition - Portioning electrolyte drinks. It is good idea to use electrolytes on longer rides and also determining what ratio works best on the bike (eg 4 parts water to 1 part electrolyte). Some people can be very sensitive to this during the summer heat. Also our nutrition changes during the heat, as our stomachs seem to decrease in absorption. So eating a whole bagel could cause you some issues (gastrointestinal) during the ride
  2. Ice sock - Fill a tube sock with ice. It will slowly melt and help keep your body cool throughout the ride.
  3. Water bottles - Fill your water bottle with ice.
  4. Wear sunscreen
  5. If possible plan your route to be shorter and/or possibly ride in the shade

Enjoy your training!

Jeff Schiller -


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Training Tips for Beginners

Epic Sports Performances

Training for BeginnersBefore starting a physical activity program, its best to speak to your healthcare provider first to see what is right for you. If an injury develops during training, seek professional help to prevent more serious injuries from developing.

We all want it to be a part of an epic event while, supporting a great cause. Although we may suffer through the event at the end we can celebrate an accomplishment well achieved. However, for a beginner rider the event itself can be overwhelming. Questions may arise such as; what event distance do I enter? What should I do for training? What do I eat while training? What should I eat off the bike? What if the weather is hot or cold on the day of the event? The following tips will help you answer some of those questions.

A good starting point is to clearly define some short-term and long-term goals for yourself prior to beginning your training program. When defining these goals we usually use the S.M.A.R.T. principle (goals should specific, measurable, attainable, relevant/realistic, and timely). Although goal setting is a great starting point, it also leaves further unanswered questions and all the HARD work.

I believe that the second part of successfully preparing for an epic event such as the southwest challenge is to 1) be realistic, 2) be flexible, 3) be consistent, and 4) be patient.

Be Realistic - Assess your physical and psychological readiness prior to beginning your preparation for this event. Be honest with yourself. Can you achieve the goals you have laid out? It is important to not only set goals but, be critical of how realistic it will be for you to accomplish each of your goals.

Be Flexible - Do not be a slave to your training program. If your not having fun why are you still trying to attain your goal? There are many things that may arise to hamper your training. Things such as daily life, injury, inclement weather, and mechanical issues may get in the way of your training plan. The key is not to let these issues weigh heavy on your overall goal to complete the southwest challenge. Be flexible. Enjoy the experience.

Be Consistent - The key is to keep your training program consistent. Success occurs when your training program allows for you to be consistent (regular training). Your training does not need to be overwhelming, but consistent. Make a schedule. Stick to it. Allow for it to be realistic and flexible. If you are consistently completing scheduled workouts you will prevent any disappointments along your training plan.

Be Patient - Remember the quote from field of dreams "if you build it. They will come?" Remember the sacrifice that you are making to prepare for this event. Rome was not built in a day and it will take many weeks for you to feel comfortable with the training. The fitness will not come over night! So be patient with yourself, your training program, and your fitness level.

It is important to remember to be realistic, be flexible, be consistent, and show patience throughout your training adventure. If you follow these steps your journey will be much more enjoyable and all the more epic once you complete your goal.

Stay tuned for more important entries from coach Schiller. For advanced training information please contact Jeff Schiller at to set up a free consultation.


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