That day was like a hard punch to the stomach.  In the days that followed, I hoped to find something positive in what happened, but it was extremely difficult to do that.  Julie took the time to give me much support and guidance.  The advice she gave me made that day an anomaly when it could have been the start of a bigger downward spiral.  She helped me turn my focus forward.  I resolved to work harder on my core strength, climbing and distance riding.

I also decided to do some races for flat out speed… FUN stuff… mood enhancers for bike racers!  For me, that’s a good, fast criterium.  Only a week after that down day at the Rapha, I won my first race of the season.  Then, somehow, some way, that win turned into four straight podiums over a four-race span.  It’s a huge turnaround for me that has resulted in wanting to do more to improve and get stronger — mentally and physically.  The momentum is going the right way, much faster than I ever could have imagined.

Through this last month, I realized more than ever the value of having a great coach.  It’s not just physical, it’s very mental, also.  Having that voice of reason and experience to help you see the forest for the trees and not focus on the wrong things… it’s priceless.

Heidi Littenberg, o2fitness athlete 

This is my first season racing, and I started out with an injury that had me off the bike for two months.  Once I was able to get back on the bike, I have made slow and steady progress regaining what I had lost and getting stronger and faster. 

I decided to try my hand at time trialing by going out to a time trial training ride, and loved it. 

I trained a few more weeks, then set my sights on my first official NCNCA event – a 10 mile individual time trial.  All week I visualized what I thought the course would be like; it was described as a 10 mile out and back with a “slight elevation gain” on the way out.  I felt fit and ready to race.  I talked over my fears and thoughts with Julie and had a plan.  I checked out my bike the night before, packed my car, reviewed my plan and went to bed.

I woke up the next morning excited and focused. I drive down to the race, got checked in and warmed up. I was feeling great. I didn’t want to go out too fast, because I had made that mistake in the training rides.  First mile I was feeling great…then we started to climb.  This wasn’t a slight elevation gain – it was a hill!  I kept pushing, and then came panic and doubt.  ”Why did I think I could do this?”  Someone on the sidelines said “take a deep breath.”  I did just that, I regained my composure and told myself that I wasn’t quitting and I wasn’t letting up.  I kept climbing knowing ( or thinking I knew) that the turnaround was just ahead and the rest would be downhill.  I hit the 5 mile mark, where I expected to see the turnaround, and it wasn’t there. My legs were screaming!  This went on for another mile and a half when the turn around appeared.  I turned around for the downhill portion, but needed to recover from all of the unexpected climbing. I finished the race totally exhausted.  

After discussing with Julie, I realized that while the fitness and mental piece were there, I needed to fine tune distributing my efforts.  

I stuck with my training plan and headed out for a Tuesday night twilight crit – my first crit ever.  I was determined to have fun and ride smart.  I also told myself I didn’t want to lose the pack.  We warmed up with a few laps, then took our place on the line.  The speed slowly increased, and I found myself at the back of the pack. We slowed and surged at every turn.  It took me one lap to know this was not where I wanted to be…we rode a few more laps, and I saw my opportunity.  The pack was starting to splinter. I moved up to the front one rider at a time. The speed was moving now.  For the next 30 minutes rode my heart out, learning where I could push and when I should conserve.  I thought about my discussions with Julie on cadence and pedal stroke, and somewhere in the race it all came together. I worked hard, I hurt, but I had a blast! Added bonus- I finished third and took a prime. 

Training Program Details

• Complete 10-week (expanded from previous eight week program) comprehensive daily training program coupled with weekly group training
• Starts May 20
• Twice weekly group workouts (Structured-coached Mondays 5:30-6:45pm;/Un-coached group endurance Saturdays 9am)
• $195 program fee by May 16  -increases to $235 after May 16
• Minimum fitness requirement: must be able to run 5 miles
• Training group open to all –who want a science-based, structured, comprehensive training plan, supported by group workouts

Training Program Participants Receive

• Daily science-based, systematic progressive training program based on heart rate zones written by Julie Young** posted on Training Peaks web-based coaching platform
• New this year – expanded group workout time to include hip activation and stability based on research proven and developed, USC Movement Performance Institute (mpi.com) protocol; trunk stability and dynamic movement preparation. Specific stability and mobility strategies to improve running efficiency and performance
• Expert coaching and support
• Monday coached workouts, meet at various Truckee area trails and include – gait technique/drills; speed to improve economy of movement; ascending and descending technique/skills; workouts to improve specific running power and strength; tempo and sub lactate threshold intervals
• Saturday un-coached group run–  endurance/base training – route determined by the coach, consistent with training plan volume progression – a bonus opportunity for group members to partner up
• 10% discount on Silver Sage Sports Performance Center services for the duration of the program – including Lactate Threshold and Vo2 tests, and  Dartfish video-MPI certified gait analysis
• E-mail support –  individual questions regarding training and running related issues
• Meet new training partners

Contact Julie Young at jyoung@o2fitness.net for further information and to register, or visit www.o2fitness.net

**Julie Young is the Head Coach of O2fitness and Director of Silver Sage Sports Performance Center; former 12-year US National Cycling, World Championship Team member, multiple European Stage race winner; multiple winner of Tahoe Rim Trail 50K, Lake of the Sky and Golden Hills trail marathons

Training Program Details

• Complete 10-week (expanded from previous eight week program) comprehensive daily training program coupled with weekly group training
• Daily training starts May 20, first group workout May 21
• Twice weekly group workouts (Structured-coached Tuesdays 5:30-7:15pm/Un-coached group endurance Sundays 9am)
• $295 program fee by May 16  -increases to $335 after May 16
• Minimum fitness requirement: must be able to ride 20 miles
• Training group open to all –who want a science-based, structured, comprehensive training plan, supported by group workouts

Training Program Participants Receive

• Daily science-based, systematic progressive training program based on heart rate zones written by Julie Young** posted on Training Peaks web-based coaching platform
• New this year – expanded group workout time to include off-bike hip activation and stability based on research proven and developed, USC Movement Performance Institute (mpi.com) protocol; trunk stability and dynamic movement preparation. Specific off-bike stability and mobility to improve on bike performance
• Expert coaching and support
• Tuesday coached workouts, meet at various Truckee locations and include – handling skills, riding in a group, cornering; pedaling technique/drills; economy of movement/speed skills; climbing/ascending technique/skills, specific cycling strength; tempo and sub-lactate to lactate threshold intervals
• Sunday un-coached group ride–  endurance/base training – route determined by the coach, consistent with training plan volume progression – this is a bonus opportunity for group members to partner up
• 10% discount on Silver Sage Sports Performance Center services for the duration of the program – including Lactate Threshold and Vo2 tests, and  Specialized/MPI Certified Professional bike fitting
• E-mail support –  individual questions regarding training and cycling related issues
• Meet new training partners

Contact Julie Young at jyoung@o2fitness.net for further information and to register, or visit www.o2fitness.net

**Julie Young is the Head Coach of O2fitness and Director of Silver Sage Sports Performance Center, and a former 12-year US National Cycling, World Championship Team member, multiple European stage race winner.

I have always loved the outdoors, all forms of exercising including running and cycling.  Since moving to Auburn in 2010, my husband Dennis and I have been really enjoyed cycling.  When I decided it was time to step it up a little, I turned to Julie Young.  Some of my “cycling cistas” had taken her 10 week training program and loved it.  So when Carrie said she was setting up a semi private class, I jumped on board!  WOW!!  Only 5 weeks into the class, I see a definite improvement in the way I climb and handle the bike.  I also did a bike fit with Julie to insure I was positioned on the bike properly to get the most power from each pedal stroke and to insure proper alignment for comfort.  We made some adjustments to the bike and again WOW, I could immediately tell a difference in power when climbing.  Why do I keep talking about climbing…..well a small group are doing a tour thru the Colorado Rockies, “Ride the Rockies”, 7 days, 513 miles with about 20,000 feet of climbing.  I now feel better prepared than ever to tackle such a challenge at 55!!  The next 5 weeks of class will get me even stronger, physically and mentally.   Whether you are a beginner or seasoned cyclist, we can always improve and learn to enjoy the bike even more.  I now look forward to the challenge with no doubt iI will embrace the ride and enjoy every beautiful mountain pass!!

Betty Bennett

For me, 123 miles is quite a distance which I have been training for over the past three months along with my five other team mates. But it’s not the miles that matter so much, it’s the time in the saddle and the ability to push yourself hard off and on during the hours of the race until the end. In order to keep our energy going, appropriate fueling is necessary, both liquids and solid foods. I’m not one to let myself go hungry during a ride or a race either. I probably eat more often than less often.

The Race started from Rapha Cycling Club in San Francisco, about a mile outside of the beautiful Presidio. We headed out through the Presidio, across the Golden Gate Bridge, and through Sausalito. I was glad that I started the day with a large breakfast because 15 miles into the ride, in Sausalito, we started our first long (four-plus mile) climb. I knew it was a sign of things to come. We had a very short breather downhill when we got to the dirt road up to the top of Mt. Tam which ended up being just under five miles long, both fun and taxing.

When we hit the pavement, we fueled up. Our team was lucky enough to have Nature’s Bakery provide each of us with yummy, fresh raspberry bars which we loaded into our pockets. The raspberry bars are my favorite! The packages are easy to open to pull out the bars while riding. I devoured one pack of bars, then constrained myself from gobbling down more to save them for later in the ride.

We were just about a quarter of the way into the ride, at around 30 miles, after a really nice, long downhill. Legs were feeling those climbs but still feeling good. Stinson Beach brought us a nice flat section of Highway 1 along with a beautiful view of the ocean and a very nice, incredibly strong head wind. Ugh! Luckily, another team passed us as we were regaining composure and grabbing a quick bite without stopping, we quickly hopped on to the back of the other team. They carried us for several miles and a comfortable pace.

One of our team mates was starting to fall back. She began having lower back issues from that stint on the dirt. That whole section was incredibly jarring on the body. She kept giving it a shot but her back was not cooperating at all. At this point in the race, we were about 12 miles away from one of the hardest climbs on the ride, Mt. Vision in Pt. Reyes. So unfortunately at this point in our race, we lost the one team mate and she jumped in the support vehicle. We found out later on that this teammate lent her bike to a gal on another team, who’s bike derailleur broke, so that gal could finish her race.

Mt Vision was not without pain. It was a very beautiful climb of 1,300’ up into the park at the top. Then it was an incredibly windy and cold descent. The good news at this point was that this was our turn around point. Now at mile 60, we were headed back. To make things even better, the wind would be at our backs for a very long distance.

We made another pit stop with our support vehicle for more water, Nature’s Bakery bars, a hard-boiled eggs, and electrolyte drink.

On our way again and mostly with a tailwind, we were picking up our pace on any section that was flat or not too hilly. We had a nice long break from the hills up until mile around mile 90 where we were headed up Ridgecrest, a very nice and long climb. My legs were really feeling it at this point. Julie rode alongside me telling me to just focus on a nice consistent pace. That totally helped me too otherwise I may focus on the pain more. I was really starting to fall back further on the hills. So I would ride ahead on the down hills leading in to another hill and start up the hill before the others to  save time. By the time we hit the “Sever Sisters” which is a series of shorter power climbs that overlook the Pacific Ocean and is absolutely beautiful, another teammate and I were feeling the pain.

Finally we reached Mill Valley again then back into Sausalito. We were so close to being finished. We had another mile climb back up to the Golden Gate Bridge. As we approached a traffic light we caught up to team Rapha who had started just before us. As we approached the last climb, team Rapha was pushing the pace. Another teammate and I fell back on the last hill. Our legs were toast. Our other three teammates waited for us at the top at the entrance to the Golden Gate Bridge. Back together again deflated knowing that team Rapha would beat us to the finish line.

Our last few miles of the ride and back through the Presidio were a satisfying relief. As we rolled back to Rapha Cycling Club we were welcomed with a loud, warm cheer from the crowd. Much to our surprise, several minutes after we finished the team Rapha rolled in – apparently a wrong turn navigating back though the city.

What a great day and what a great adventure. Would we do it again? Probably….

~Bev

When: Saturday, April 20
Time: 3-5pm
Meet: Railhead Park
What: Clinic on bike handling, cornering and descending
Who: Sierra Foothill Cycling Club members
Led by Julie Young**

Session Overview

• Off-Bike Chalk Talk
  • Importance of bike, fit position and posture as foundation for handling and descending
  • General overview of techniques and strategies for safe, effective, fast descending
  • Concepts of descending
    • Progression from basic skills to more advanced
• On-Bike Skill Development
  • Progression
    • Master gradual one corner descent and progress to linking a descending series of turns
    • Basic to advance handling skills and cornering concepts/strategies to improve descending confidence, performance and efficiency

“In racing, bike handling skills and descending are tactical tools. As an example, I won one of my major European stage race overall victories – escaping on the descent and then holding on to my overall lead over the remaining stages,” says Julie Young.

**Julie Young

Julie’s resume includes a 12-year National A team career – training under the sports prominent coaches, trainers, physiologists, to help her achieve a dominant career in European stage races, as well as single day classics. These experiences molded her current coaching philosophy and practice.

She has since coupled this practical experience and elite international achievement with science, joining Silver Sage Sports Performance Center as the Director, and significant investment in continuing education.

 Her elite international achievements have afforded entrance in to an exclusive club. The relationships she developed over her 12 year career continue to allow inside access to cutting edge training techniques.

2005-Present

O2fitness –Optimum Outdoor Fitness

Owner, Head Coach and Performance Trainer

 02fitness is distinguished by providing science-based, systematic, individualized training programs that support those seeking general fitness to performance. Programs range from sport-specific strength conditioning to endurance training. Develop and lead physical training and fitness curricula for individual clients ranging from recreational-minded to elite athletes, as well as corporate wellness programs

2011-Present

Silver Sage Sports Performance Center

Reno, NV

 Director of Silver Sage Sports Performance Center

Develop performance training, endurance coaching, general fitness and wellness plans; perform bike fitting and gait analysis via Dartfish video analysis; conduct lactate threshold and Vo2max physiological testing; develop and implement the business and marketing plan.

1990-2002

Professional Trade and US National A Cycling Teams

Domestic/International

Professional/U.S. National A Team Cyclist 

A full-time cyclist representing the United States national, as well as professional trade cycling teams. Competed domestically and internationally.

•      World Championship Team Member 1991, 1993-1995, 1998-1999.

•      Olympic alternate 1992.

•      Pan American Games 1994.

•      Core States Pro Championships, 2nd, 1st American, 1994

•      Winner Downer’s Grove Pro Criterium, 2001

•      Overall General Classification winner of the Tour de L’Aude, France – women’s equivalent of Tour de France.

•      Overall General Classification winner Tour d’Aquitaine, France 

During career, top U.S. General Classification rider in European stage races with consistent top 10 overall finishes.

Stage wins and podium finishes at Tour de L’Aude, Tour d’Aquitaine, Tour of European Economic Communities, Molenheike, Tour d’Epinal and Grand Prix de Quebec.

Pro teams included AutoTrader.com, Timex, Fanini, Saturn and Kahlua, concurrently representing the U.S. National Team. Named Autotrader.com team captain.

Education

University of California, Los Angeles
B.A. Political Science/International Relations
Dean’s List
UCLA Golf Team, NCAA Academic All-American

Continuing Education

Advanced Functional Biomechanics of the Lower Quarter: Integration of Technology into Practice, six month fellowship, USC Movement Performance Institute, 2012
Body Geometry Professional Bike Fitting certification, Specialized, Morgan Hill, CA, 2011
PSIA Level II certified, cross-country ski instructor, 2010
Elite Performance Training/Conditioning, mentorship, Athletes’ Performance, Arizona, 2010

Bragging… sort of. We had our first Reno Wheelmen, Tuesday night twilight race in Wahsoe Valley last night — the Franktown Time Trial. It’s been a goal of mine for at least a year to break 20 minutes on this course and Tuesday night I did it! Thanks Julie Young for all the coaching that helped make it happen!

Heidi Littenberg

On Tuesday April 9, from 6-7:30 at Tahoe Donner Cross-Country Center, Ryan Solberg, Clinical Director at Tahoe Forest Physical Therapy, and I will be present, demo and lead participants in off-snow strategies to improve on-snow technique efficiency and performance. The presentation will start with a discussion on the importance of biomechanics, followed by an abbreviated participant strength, flexibility and movement assessment utilizing Dartfish video analysis. Finally we will jump in to action with a sampling of the exercise progression to address and improve weak links in movement patterns.

We all know that precise technique is money for effortless efficient cross-country skiing. The key to developing and honing on-snow technique is our off-snow ability to effectively activate and strengthen muscles and then train them to move properly. By improving hip, pelvis, single limb and trunk stability and mobility – we train the essential ingredients for effective movement, which in terms of skiing equates to effortless balance on a flat gliding ski.

This upcoming presentation, held in conjunction with the Super Tour Cross-Country Ski National Championships, is based on an exercise protocol developed by renowned researcher, physical therapist and USC professor, Dr. Chris Powers. Ryan and I both had the privilege to recently attend the six month Advanced Biomechanics of the Lower Extremities fellowship with Dr. Powers at his USC-based Movement Performance Institute (MPI). As a result of 10 years of research at USC and more recent testing at MPI, Powers has developed an eight-tiered program that begins with muscle activation, then transitions to strength and concludes by training movement. Not all strength programs are created equal – this effective and proven system first institutes brain and isolated muscle communication. Athletic performance is more than pure strength – it is ultimately our ability to generate, control and direct powerful movements.

Tuesday’s presentation will emphasize the importance of developing off-snow functional strength and movement as the foundation for on-snow technique and improved performance. Our chronically sedentary life-styles, have resulted in a perpetual state of flexion, contributing to tight hip flexors, and over-active internal rotators and adductors. Due to this tightness we default to the path of least resistance, and adopt quad dominant movement strategies. As a consequence, we lose the ability to feel, activate and utilize the powerful hips – gluteus medius and gluteus maximus.  

The lack of hip activation and stability on skis results in poor hip, knee and toe alignment and the inability to effectively set and maintain a flat ski. Hip strength is the greatest contributor to pelvis, trunk and single leg stability. Our ability to tap in to this strength provides hip, knee and toe alignment affording more precise on-ski movements/technique well as improved balance and power – all the ingredients for efficient, effortless skiing.

While the exercise progression presented will result in more controlled and effortless hip and knee alignment over the flat gliding ski, it will be equally beneficial during the off-season pursuits of cycling and running. Improved hip strength resulting in more sound biomechanics will facilitate greater efficiency to produce linear force in to the pedal while cycling and in to the ground while running. While hip strength is central to improving performance, it is of equal value to ensure injury prevention and the knee is utilized as it was designed.

Click List of Excercises for a sampling of the exercise progression

Hope to see you Tuesday