3 Tips to Save Your Butt During Our 90-Minute Rides 🍑

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Our long rides have become a Tribe Ride or Die crew favourite, but let’s face it, a 90-minute ride, can be intimidating. So here are three tips so you can rock that long Tribe ride like a pro.

1. Hydrate and Fuel!

  • Eating healthy before and after your workout should be a given. Something as simple as a banana 30 to 60-minutes before can pack just the energy you need to push through. Drinking water leading up to your ride is a must, and hydrating during the ride is key. Grab a Nuun Electrolyte tab, and add one to your bottle for some extra energy for that extra long workout.

2. Dress for Success.

  • At a minimum you should be wearing active gear that is comfortable and moisture wicking. After that you might consider getting some padded cycling shorts or for those looking to avoid the padded booty look, please help yourself to one of our gel padded seats which attach to the bike seat.  Do what you need to do last for the entire ride, and if you need to stand – go for it!

3. Clip In!

  • While both runners and cycling shoes work on our Stages Indoor Cycling bikes, we highly suggest you clip in – plus our cycling shoes are included for free! Running shoes are less safe (can easily slide out of the cage during a quick sprint) and reinforce a less effective pedal stroke (putting more emphasis on the push down and less on the pull up). Our cycling shoes create a no slip ride and provide energy efficiency as you both push & pull the pedal engaging the entire leg – and after 90-minutes, effectiveness and ease matter!

VIDEO: Tips and Tricks For Rocking Next Weekends Around The Bay Road Race

With the Around the Bay Road Race  happening next weekend (March 31st) in Hamilton, I spent Tuesday morning with the team from CH Morning Live chatting and running in prep for the 125th anniversary of  the race.

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I shared some of my favourite warm up and strength training moves, tips for conquering THAT hill, and how to celebrate post race with my friends at Merit Brewing. ‬‪

Watch it here and read my 4 tips to conquer the hill below.

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Four tips to dominate your next hill workout.

1. Keep your chest up and open. The most common advice you might have received is to “lean into the hill”. Unfortunately, this causes many runners to hunch at the waist to lean forward. This constricts your airway and makes it harder to breathe deeply. You do need to lean forward, but make sure you lean at the hips, not the waist.

2. Keep your head and eyes up. Dropping your head  leads to a slouch in your form and restricts how much oxygen you can take in. So  instead, drive your arms straight forward and back using them like pistons. Keep your elbows bent in a 90-degree angle, and swing them straight back and forth, and not across your body.

3. Drive your knees up off the hill and not into the hill – think of this as your knee drive. Work on landing on the ball of your foot to spring up the hill.

4. Bend your ankle. Think of yourself exploding off your ankle and using that last bit of power to propel you up the hill with minimal energy expenditure. Focusing on plantar flexion can save you a lot of energy and really help you get up the hill faster and with less energy.

What are some tips and tricks you use to power up a hill?

Toronto Run Summit Panel

Last week I was invited to take part in the Runners Academy Toronto Run Summit. 70 runners from across the GTA came together for a day of learning connected to the various aspects of being a runner. These included the physical and mental strengths, nutrition, and recovery.Image-4

The panel I was invited to take part in was on the topic of “Intersections”. We discussed entrepreneurship, art, design, community and the connectedness we all had between these items and running.⁣ I shared my story of TRIBE and how it was running that helped me find and build this fitness community. Image-3.png

Canadian Running Magazine has released a video of the highlights from the The Runners Academy Toronto Run Summit including segments from the “Intersections” run panel I was on.⁣Image-2.png

It was an honour to be invited to share the story of @tribe_fitness and to take part in such a great event bringing the #runTO community together for learning and a great cause, Team Unbreakable – a group who connect running and mental health in elementary schools.