Cycling Center Dallas Blog
Cycling Center Dallas Blog
Here we talk about all things cycling - training, wattage, group rides, bike rallies, triathlons, weather, coaching, coaches, nutrition, ponderings, musings, and equipment! If you have a topic or a question, send us a note and we'll try to answer for you!
(21) #aeroiseverything (1) #bikemart (1) #CCD (1) #CoachWharton (1) #computrainer (1) #computraining (1) #CycleDallas (1) #cycling (1) #CyclingCenterDallas (3) #cyclingclass (1) #ftdavis (1) #iambikemart (1) #iamrbm (1) #knowyournumbers (2) #leavewithnothingleft (5) #numbersdontlie (2) #trainwithpower (1) % Gain (9) % improvement (9) 15 seconds (2) 2010 (3) 60-60's (3) 75080 (4) 75218 (3) 75228 (2) 75240 (1) 75248 (1) AC (1) action = reaction (1) Adapting to Altitude (1) aero helmet (1) aerobic power (1) aerodynamics (1) Aledo (1) Aledo Ride for Heroes (1) Alexis Penn (1) Almond Milk (2) Alpe d'Huez (1) Alpine Texas (1) Anaerobic Conditioning (7) Anaerobic Work Capacity (3) Ardmore (1) Armando Mastracci (1) Athlete Update (8) AWC (2) bands (1) Baron Biosystems (2) Beat the heat (1) Best Bike Fit (1) bicycle (8) Bicycle Aerodynamics (1) Bicycle Coach (1) Bicycle Education (2) Bicycle Fit (1) Bicycle Rally (2) Bicycle-Stuff (1) (1) Bicycles (3) bicycling (21) Bike (3) bike adventures (1) Bike Coach (23) Bike Coach Dallas (3) Bike Critic (1) Bike Mart (6) Bike Rally (2) Bike Rally Results (4) Bike Ride (2) bike score (1) bike tire pressure (1) Bike travel (1) BikeMart (4) BikeMS (2) Biking (2) bone heath (1) Bonk Breakers (1) Boulder Park (1) Brian Terrell (1) Buddy Training (5) Cadence (3) Calibrating a CompuTrainer (1) Cambridge (1) Cambridge Triathlon (1) Camelback (1) Camelbak (2) Camp (1) Campagnolo (1) Campbell Road (1) cancellation (1) cardio (1) Casa Linda (1) CCD (2) Cervelo (2) Changing Gears (1) Classes (9) climbing (1) Coach Christenson (1) Coach Craig Fulk (1) Coach Kurt (5) Coach RIchard Wharton (14) Coach Tracy Christenson (1) Coach Wharton (59) coaches (1) coaching (1) Coit Road (1) Coldblack (2) collarbone (1) CompuTrainer (28) CompuTrainer Calibration (1) Connect IQ (1) Core cycling (1) Core function (1) Core stability (1) Core Training (1) Cornering (1) Cornering on a bike (1) Craig Fulk (3) cramping (1) Crit Simulations (1) Critical Power (5) Critical Power Testing (1) Cycle Dallas (6) cycling (56) cycling adventures (1) Cycling and Resistance Training (7) Cycling and Technology (1) Cycling Cadence (1) Cycling Center Dallas (82) Cycling Center of Dallas (2) Cycling Challenge (1) Cycling Class (2) Cycling Coach (19) cycling coach dallas (1) Cycling Dallas (3) Cycling dehydration (1) Cycling energy management (1) Cycling Equipment recommendations (1) Cycling Fatigue (1) Cycling Hydration (1) Cycling In Dallas (2) cycling instruction (1) cycling instructor (1) Cycling Monk (1) Cycling Posture (6) Cycling Posture Analysis (1) Cycling Power (1) Cycling Power Lab (1) cycling recovery (2) cycling rehydration (1) cycling resistance training (1) cycling rpm (1) Cycling Savvy (2) Cycling Scoliosis (1) Cycling Tips (16) cycling training (2) Cycling Zen (1) (1) CyclingSavvy (2) Cyclist Education (1) Dallas (2) Dallas Bike Coach (3) Dallas Bike Coach. (1) Dallas Cycling (5) Dallas Cycling Center (1) Dallas cyclist (2) Dan Driscoll (1) David Lopez (1) David Rothgeb (1) David Tilbury-Davis (1) Dean Markham (1) Descending (1) Detailed video (1) Dex Tooke (1) DORBA (1) Dorothy Zarbo (1) Drew Hartman (1) Dynamic Bike Fit (2) Earbuds (1) Earbuds While Cycling (1) Emily Penn (1) Energy (1) ErgVideo (12) faster (1) fitness (10) flexibility (1) Friedrich's Ataxia (1) Frisco Cycling Club (1) Ft. Davis (2) FTP (3) Functional Movement (1) Functional Threshold Power (3) Garland Road (2) Garmin (1) Garmin 1000 (1) getting fit (1) Glen Rose (1) Goal Setting (1) Greater Dallas Bicyclists (1) Group Rides (1) Hammerfest (2) Heat (1) HH100 (1) Hills (1) Hip pain and cycling (1) Holistic Training (1) Hotter 'n Hell (1) Hotter 'n Hell Hundred (1) How to Calibrate a CompuTrainer (1) Hydration (3) ice back (1) IF (Intensity Factor) (3) improving power (1) in home (2) Incline (1) Incline Training (1) indoor cycling (2) Intensity (1) intervals (12) Jack Mott (1) Justine Viera (5) KiloJoules (2) Kiwanis (1) KookaBurra Bird Shop (2) Kurt Chacon (4) Kyle Keeter (1) Kyphosis (1) Lajitas (1) Lancaster (2) Lancaster Rally (2) Lane Control (1) Lane positioning (1) Le Tour (1) Leave With Nothing Left (3) LeaveWithNothingLeft (2) long climbs (1) Long Rides (1) Lordosis (1) losing weight (1) Louis Garneau (1) make up classes (1) Make-Up Class (1) Matrix (3) Maximal Power Available (1) Maximum Power Available (1) Meso-Cycle (1) Mesocycle (1) Michelle Beckley (1) mineral wells (1) Mirage (3) Mitochondria (1) mobility (1) Morphology (1) Mountain Biking (1) Moxy (7) Moxy Monitor (4) Moxy Muscle Oxygen Sensor (1) Moxy Sensor (1) MS150 (2) Mt. Locke (1) Muenster Rally (1) MultiRider (9) Muscle Oxygen (1) Muscle Oxygen Saturation (1) NBS Nutrition (1) Newton (1) Newton's Third Law (1) No Country for Old Men (1) north texas (1) North Texas Cycling (1) Nutrition (2) Nutrition Coach (1) OBC (1) Oklahoma (1) Oklahoma Cycling (1) Online Bike Coach (18) Online Coaching (1) Onlinebikecoach (1) Optimal Chainring Position (1) Osmo (3) Osmo Acute Recovery (1) Osmo Nutrition (2) osteopenia (1) osteoporosis (2) PACC (1) Paluxy Pedal (2) Parable (1) Paul Brown (1) Paul Smeulders (6) Pavel Kolar (1) Pedal Stroke (1) Pedal Stroke Analysis (2) Pedaling with one leg (1) Performance Cycling Instruction (12) PerfPro (17) PerfPro Analyzer (3) PerfPro Studio (15) Periodization (5) PerPro Studio (1) Personal Training (16) Plano Bicycling Association (2) Plano Cycling (1) post-ride recovery (1) Postural Analysis (1) Postural Assessment Cycling (1) posture (1) Posture Analysis (1) Posture Analysis Cycling (1) power (4) Power Meter (5) Power2Max (2) powertap (1) Pre-Season (3) Preparation for Elevation (1) Progression (6) Proper Bike Fit (1) Proper Warm Up (1) Q Ring (1) Q Rings (1) Quarq (3) Quarter (4) QXL (1) QXL Ring (1) RaceDay (1) RaceDay Analyzer (1) RaceDay Apollo (2) RacerMate (1) RBM (1) Reagent Strips (1) recovery (4) recumbent tricycle (1) Red Zone Fitness (1) redzonefitness (1) Relative Power (2) Resistance Training (6) resistance training and cycling (1) Resistance Training for Cyclists (1) Resmed S+ (1) Retul (2) Retul Muve (1) Richard Wharton (62) Richardson (6) Richardson Bike Mart (8) richardson location (1) Ride With GPS (1) RideWithGPS (2) (1) Riding in Dallas (1) Riding in Texas (1) Riding in the wind (1) rip trainer (1) RM1 (1) Rotor (1) Rotor Componentes Rotor 2InPower (1) Rotor Components (1) Rotor InPower (1) Rotor Power Meter (1) Rotor USA (1) RRC (1) Saturated Muscle Oxygen (2) Saturated Muscle Oxygen at Altitude (1) Scheduling (8) Shimano (1) Shindo Salvo (1) Singletrack (1) Skiba (2) Skiba Scores (1) Skill (1) Sleep Quality (1) Slope (1) SMART acronym (1) SmO2 (4) Somervell County (1) Specialized (1) Speed (1) SPIN (1) Spin Scan (1) SpinScan (1) Sprint Intervals (2) Sprinting (1) Sprints (1) SRAM (1) SRM (1) Stacy Sims (2) Stamina (1) Steve Elliott (1) Strength (1) strength training (6) stress (1) stretching (1) summer (1) summer heat (1) Suspension Training (3) Terlingua (1) Texas (2) Texas Cycling (1) Texas Heat (1) Texas Time Trials (1) ThB (3) Threshold (4) Threshold Power (8) Threshold Test (5) Threshold Wattage (1) Time Trial (1) Tin Butt (1) Tips (1) Tips for Cycling (2) Tire Pressure (1) TMBRA (1) Tom Anhalt (1) Total Hemoglobin (3) Tour de France (9) Tracy Christenson (8) train with power (2) Training (17) training peaks (1) training stress (1) Training With Critical Power (1) Training With Power (7) Training With W' (1) Training with wattage (6) Training with watts (3) Travel (1) travel fitness (1) Trek (1) triathlete (1) Triathlon (3) Triathlon training (1) Tricycle (1) TRX (7) TSS (1) TXBRA (1) Ultra Cycling (2) UMCA (1) Urban Cycling (1) USA Cycling (1) Vo2 (1) vo2 max (1) Vo2Max (9) W Prime (1) W' (2) wahoo kickr (1) Warming Up (1) Warmup (1) watt meter (1) wattage (31) Wattage Training (28) Watts (16) Watts per Kilogram (2) Weather (5) weight loss (4) weight training (1) weight training for cyclists (1) Wharton (3) White Rock Lake (2) Women's Coaching (1) Women's Racing (1) Women's Road Racing (1) Workout Description (10) Workout Review (10) workouts (2) (1) XC mtb (1) Xert (8) Xert Online (3) Xertonline (3) (1) YMCA (1) YouTube (1) Zen Cycling (1) Zone 4 (1) Zone 6 (1) Zone 7 (1)

Tools and Methods for Fitness while Traveling. Part 1:Suspension Training


This post offers all the information you need to get a toned core and full body strength if you find yourself on one or more of these categories:

·         You Travel frequently

·         You have limited time for training

·         You would rather not workout in a gym facility

·         You're already engaged in endurance training and need strength and core work to  supplement that activity.  

Travel can throw a monkey wrench into the best-laid fitness plans. Although the occasional break in routine can be a good thing, repeated or unexpected interruptions in your training can result in poor consistency, as well as the added mental challenge of having to get back on the wagon and get the forward momentum rolling  again.  

When you add up all the other stresses of travel, such as such as too much sitting, irregular or poor nutrition options, unfamiliar sleeping situations, and time zone changes,  and you don’t have workout options easily available, it’s easy to throw in the towel and resign yourself to temporary defeat.  Some of the same challenges can present themselves to the time-crunched professional who is attempting to train and balance work, family, and a fitness schedule. 

Having the resources and the plan to keep your fitness priorities a part of your routine on the road, can keep you from slipping off the wagon, keep you feeling good about your training, and will counteract some of the negative effects and general stress of travel.  This article goes over some of the tools to help you stay on track when on the road, or when your schedule gets too chaotic and too many things are competing for your time.
Each training tool is linked back to an online library of exercises, as well as instructional videos for several movements that you can use as resource to plan a workout in your hotel room, an empty conference room, a nearby park, rest stop, or anywhere you happen to be!

Suspension training

Suspension training was created as a way to train and maintain conditioning with limited training space or equipment.  The equipment is lightweight and easy to store and throw into a suitcase or gym bag for travel.  This tool can be used anywhere, from the hotel gym, to a local park, the pool deck, or within your house (or hotel room).  Unlike traditional weight training that often focuses on specific muscle groups, suspension training targets movements and requires the body to stabilize itself in all planes of motion during each exercise. 

Suspension training uses gravity and your own body weight as resistance through pretty much any type of movement you can think of. You can improve or maintain functional strength, balance and core stability, coordination, power, and flexibility in many ways that are extremely relevant to general fitness and daily living activities, as well as cycling, running and swimming performance. 

There are several suspension trainers on the market and they generally work on the same concepts.  We will be using the TRX suspension trainer for the purpose of demonstration.  It can be anchored to fences, trees, poles, rafters, or anything you can get to that is stable enough to hold your weight. The handles should be about 6 inches off the ground when anchored, and there are extenders you can use if up find your anchor is too high.   

How to set up a Suspension Trainer in your home
A door anchor will be needed to anchor the suspension training as shown here:

The solid square piece goes on the backside of the door and the nylon piece has a loop on the end of it. This is the piece to which you will connect the suspension-training device.  Just make sure the door is either closing toward you, or locked so it won't accidentally pull open when you have your weight loaded on the suspension band.  

We have put together some resources to help you develop a plan of action if you are traveling or just want to start incorporating some strength work into your routine.  

Examples of a few fundamental movements that can be performed on a suspension trainer 


Resources for Suspension Training
A video library of movements that can be performed with the suspension training can be found HERE.

Some movements that complement each other along with more detailed form instruction and short clips you can follow for practice and repetition can be found HERE

Cycling Center Dallas, under Coach Christenson's leadership, has suspension trainers and offers intro sessions as well as group classes, check the schedule for class times and descriptions.

If you would like to purchase your own, you may do so from the TRX Website or just google 'suspension trainer' (make sure to check out the reviews to make sure its decent product).


Tools and Methods for Fitness while Traveling. Part 2:Elastic Bands and the Rip Trainer





Tools and Methods for Fitness while Traveling: Part 2 - Elastic Resistance and the Rip Trainer

band_copyElastic Bands

These convenient devices are a versatile, lightweight tool that can be used for simple movements for beginners, and can increase in difficulty all the way to complex, multi-planar movements for more advanced or specific training.

Bands are inexpensive and easy to transport.

The resistance given by bands and tubing is elastic, which is a unique element to this mode of training. As elastic stretches, resistance increases so the load put on the muscle increases throughout the movement. This is different from traditional weight training, and other modes of body weight training, which rely on gravity.

The versatility of bands also allows you to perform exercises from a sport specific position or when mimicking a sport specific movement (i.e. swim stroke, or golf swing).

When performing any exercise the resistance can easily be adjusted depending on how close or how far away you are standing from the anchor point. If you want more resistance…step further away from the anchor, which adds tension. If you want less… take a step closer to reduce tension. Bands also come in a variety of thicknesses and tensions that provide a large range of resistance.

Bands can be anchored with a standard door anchor at ground level, chest height, or from the top of the door depending on the exercise being performed.  They can also be tied around or hooked to anything stable such as rails, fencing, tree branches, whatever you can find that is accessible.

              Bandanchoredhigh  bandanchoredmid  bandanchoredlow        bands

  • High Anchor: Resistance level will be coming from above.  Good for pull-downs, triceps extensions, and high to low chops.

  • Mid Level Anchor:  Resistance angle will be at about chest level. Good for Presses and Rows, flys, reverse flys and rotational core work.

  • Low Anchor: Resistance angle will be coming from the floor.  Good for shoulder presses, bicep curls, upright raises, squat presses and low to high chops. 

The Rip Trainer:riptrainerpic

I wanted to give this tool a shout out because it is one of my favorites.   Personally, not many exercises that I do give me quite the combination of core and full body resistance and strength, than some of the movements I can do using this tool.

At the core, it’s simply a bar with an elastic band attached that can be anchored in that same way any band can, to a door anchor, or anything else that is stable and available.  You get the stability of pushing the resistance through a solid bar, and the flexibility of moving through any plane of movement you wish.  Exercises can be performed asymmetrically for increased core stability and awareness,  and sport specific movements such as a golf swing or slap shot can be mimicked more realistically, or movements can be combined or stacked on top of each other, for a more demanding or cardio-focused workout.  

The only drawback is that you will need more space for some of the exercises than a hotel room might offer. You also may need to purchase an additional band if the medium resistance back that comes with it is too hard or too easy for you.  The bands come in Light, Medium, Heavy, Xheavy and XXheavy.

Ready to progress?

We have provided a video library of these exercises Here.  Feel free to browse through to get some ideas or select a series of exercises to put together a workout. 

We do have a couple of videos providing more detailed instruction of some of the movements HERE

Just starting out?

Start Simple: A pressing, a pulling, a rotational and a lower body movement makes for a great beginner's full body program.

Get creative! Increase the number of repetitions and reduce rest times between sets, perform more complex movement, increase the resistance of the band or the speed of the movement.

Tools and Methods for Fitness while Traveling. Part 1:Suspension Training

Coach Wharton

Coach Kurt Chacon's Videos Are Now On Our Webpage!

Click on this link and you will better understand our holistic approach to a better body for better cycling!


Cycling for Fitness Clinic

Jan52012 (47 of 54)What: Cycling for Fitness Clinic. Where: Cycling Center Dallas 1373 West Campbell RD Richardson, TX 75080 (Right next to Richardson Bike Mart). When: April 20th,  9am. Who: Novice and intermediate cyclists who want to learn more about how to use their bicycles to increase fitness, lose weight or improve their health. What you need: A working bike, comfortable workout or cycling attire, water and towel. Part 1: Learn the basic rules of the road, get information on how to ride outdoors and on the roads safely, basic bike checks, learn how to shift and properly use your gears. Also, Learn how to set up the bike on a trainer and practice clipping in if you have cycling shoes(not required). Part 2: Walk through and participate in an indoor training performance class. We will explain and walk you through how the technology will help you progress in your goals for increased fitness and health, or increased strength and stamina. You will also get a workout so come prepared to sweat a little and bring a bottle of water and towel. All levels welcome but this class will be tailored toward beginner cyclists as well as a those who want to learn more about indoor training concepts using wattage. THIS IS AN INDOOR ONLY CLINIC SO IT WILL BE HELD RAIN OR SHINE. Sign up here: Contact