Coaching Services

COMING SOON FOR 2019! Our Co-Founder, Geoff Steffens, will be attending the USAT coaching certification course in March in Houston, Texas. Geoff has extensive experience in cycling, triathlon and other endurance sports. He also has coached in the past.

This week’s workouts:

Friday:  Dynamic flexibility and warm up for 10 minutes.  Start slow in a controlled run, where you feel as if you could carry a conversation (endurance) with a friend.  Focus on breathing in thru your nose and out your mouth under control.  Use your belly muscles to draw air in.  Remember to keep your shoulders relaxed with a slight bend to your elbow and pretend you have a penny between your first finger and thumb to relax your hands.  Build this run/jog for 30-40 minutes.  “Build” means to get slightly faster over time.  Plan on doing it in 10 minute intervals this week.  This is a process of building some base.  Cool down, stretch.  

Saturday: Do something fun.  Swim/Bike/Yoga/Lift weights/hike…but do something! 

Sunday:  Dynamic Flex and warm up tissues for 10 minutes.  Find a nice place to go on a longer run.  Feel free to walk some if needed.  Plan to be active for up to an hour.  If you run it, try to have tempo.  This means you could still talk, but might rather not.  For fun, every 10 minutes, add a 30 second “tempo speed burst (TSB)” This is just a little faster then you return back to your base pace.  If you did this last week, work to build that TSB over the 30 seconds where you can feel the wind in your hair!  Cool down and stretch after.  Drink water!

Monday:  Mondays likely will continue to suck, BUT NOT FOR YOU!  You are developing an ATHLETIC MINDSET!  This does not mean you have to do a race or anything.  It just means that you are committing to “training”.  Not just “exercise”.  Exercise is random.  Training has a purpose and the goal of WUMS is to help you train to be the best you!  Feel free to do some kind of activity.  Ride a bike for 30 minutes, go for a fast walk, yoga, gym….

Tuesday:  Dynamic Flex and warm up tissues for 10 minutes.  Start off easy and build to endurance pace.  This is the conversational pace.  Plan to run/jog/walk for at least 30-40 minutes today.

Wednesday:  WATTSUP WEDNESDAY!  5:45 pm AT Hoffmantown Church Parking Lot.  MORE DETAILS TO COME LATER IN THE WEEK.  FEEL FREE TO SHARE WITH FRIENDS.  WE ARE CHANGING LOCATIONS FOR THIS WEEK TO WORK ON SOME SPECIFIC PACING AND HILLS!

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