Mobility...How I Get You Started

Mobility work is all about unlocking smooth, powerful movement—helping you learn how to move your joints through their full range of motion so every lift, sprint, and daily task feels better. When I bring clients and athletes on board, we kick things off with quick, simple assessments to spot the tight spots and weak links holding them back. Then we dive into targeted drills, controlled patterns, and breath-driven movement to build real strength and control where it actually matters. It’s not just stretching—it’s targeted training that helps you move your body with confidence and power in every direction. And the best part? With a little consistency, mobility becomes the game-changer that makes all your other training feel stronger, safer, and way more fun.

And now, enjoy these three quick videos where I walk you through mobility work for your shoulder, hips, and spine...

Here is my intro video and an explanation of Shoulder CARS:

Here is my video on Thoracic Spine Mobility:

Last here is my YouTube Short: Mobility for Endurance Athletes.

Each of these movements represents a cornerstone of the Functional Range Conditioning approach, and together they create a foundation of mobility that any athlete can benefit from. By integrating these drills into your training, you’ll build usable range, joint resilience, and long-term performance. If you have questions about applying them to your program, feel free to reach out or drop a comment.

Training Zones: Why, When and How

Imagine this, you decide to enter in your first triathlon, and you sign up with a coach. Once your coach has on-boarded you with their system, you look at your training peaks and the fist thing on your plan is…Zone 2 easy run for 40 minutes with 3 x 60 seconds at Zone 4. What the heck is a Zone 2 run, and what the heck is Zone 4?

When I talk about zones, it is the difference between intensity of exercise that determines these zones. In most cases, we use heart rate to determine the zones. These Zones are numbered 1 through 5, or sometimes given names like, Recovery, Endurance, Tempo, Threshold, SuperThreshold, and Maximum output for example. While training for sport, all the different zones are necessary for performance improvement, Zone 2 training is by far the most important part of the endurance training program. The purpose of each training zone is to elicit specific physiological and metabolic adaptations in order to improve performance, and it's important to know what physiological and metabolic adaptations occur while in each zone and how they can be improved in training.

To understand this, first we need to have an understanding of basic physiology and muscle metabolism. Through our 3 main energy systems we can train for all types of activity. Let’s break it down.

Energy Systems

Three energy systems contribute different amounts towards re-synthesizing the compound Adenosine Triphosphate (ATP), the "energy currency" of our body. With the help of our mitochondria which processes ATP, our muscles make the contractions for movement. The main energy system we utilize depends on the intensity, type and duration of the exercise being performed, as well as the fuel sources available and the fitness levels of the individual. These systems are also dependent on whether we use oxygen (aerobic) or not (anaerobic). They are:

1. The ATP-CP System (Anaerobic): lasts up to about 10 seconds of very high intensity efforts. An example of this would be doing an explosive Olympic lift, or a 100 meter sprint. The ATP-CP system uses a stored molecule in the muscle called creatine phosphate (CP) to resynthesize ATP. It is the breakdown of this molecule that releases the energy needed to rejoin the ADP and free phosphate to form ATP. This system is anaerobic as it works without oxygen, and does not produce any waste products. This is Zone 5 & 5+

2. The Lactate System (Anaerobic): is the active system used from 30 seconds to 3 minutes of high intensity efforts. An example of this would be doing a set of HIITS, and anything up to about an 800 meter sprint. The Lactate system uses glucose to help create ATP. It breaks down the glucose molecule into pyruvic acid through anaerobic glycolysis (the splitting of sugars). Through this anaerobic glycolysis system chemical energy is released and used to synthesize two ATP molecules for every glucose molecule used. This is Zone 4.

3. The Aerobic System: this is the active system our body uses to sustain long duration low intensity efforts. Duration wise, think 5k, 10k and up. This system needs oxygen to be present for the creation of ATP and will use one of three processes to create it, Aerobic glycolysis, Krebs cycle or Electron transport chain (feel free to look those up if you are curious I’m not going to get that deep into the science). It's a slow process and thus is used for lower intensity demands but can continue for long periods of time. This is Zone 1, 2 and 3.






**Found this chart on a Google search, not my own. It gives a good visual of what I was talking about as far as how long each energy system lasts, and that there is some overlap between them.**


Physiological and Metabolic Adaptations of Zone 2 Training

Performing most of your training in Zone 2 will help you build endurance, durability and strength. In addition, these easy training sessions help you...

1. Increase the number and density of your mitochondria - as you know from reading earlier the mitochondria is where the muscle gets its energy to create muscle contractions.

2. Increased capillary pathways - means more oxygen carrying capacity, and more ability to keep going.

3. Increase Stroke volume - amount of blood pumped out of your heart per beat; more blood means more oxygen and longer duration exercise.

4. Increased Fat burning capability - your body can more easily access the fat and use it for energy.

5. Increased lactate clearance - the mitochondria has the ability to break down the lactate and reuse it.

6. Increased blood plasma - the liquid part of the blood that carries cells and proteins.

7. Allows you to increase your training volume without beating up your body.


How Do You Find You Zone 2

This is based on heart rate, and there are a couple ways to calculate it. If you do not have a heart rate monitor or prefer not to use one, using nasal breathing can help keep you in zone 2 in the beginning of your training. But, as you become more fit, your body will adapt and it really is helpful to use and track your heart rate. The best way to track heart rate is with the use of a chest strap.

One of the best ways to get started with heart rate training is to calculate your heart rate reserve (HRR). First start with gathering the following numbers:

1. Max Heart Rate: 220 - your age = MHR

2. Find your Resting Heart rate (RHR), this is taken immediately when you wake up, before sitting up.

3. Find your Heart Rate Reserve (HRR): Subtracting your Resting Heart Rate from your Max Heart Rate.

4. Multiply HRR by the Zone percentage you want to calculate, Zone 2 = 65-75% of MHR

5. Add back in your RHR to each of the calculated numbers in #4 to get your range for Zone 2.

For the other zones, the ranges are: Zone 3 multiply by 75-85%; Zone 4 multiply by 85-95%; Zone 5 multiply by 95-100%; Zone 5+ anything higher than Zone 5.

Here is an example: Let's say you are 40 years old, with a resting heart rate of 50 beats per minute.
MHR - RHR = HRR
(HRR x 65%) + RHR = Lower end Zone 2
(HRR x 75%) + RHR = Higher end Zone 2
220 - 40 = 180 MHR
180 - 50 = 130 HRR
130 x 65% = 84.5
130 x 75% = 97.5
88.4 + 50 = 138.4, Zone 2 low end
97.5 + 50 = 147.5, Zone 2 high end

According to this method this person's Zone 2 Heart Rate is 134 to 146 beats. This means in order for this person to train at a Zone 2 training threshold they would need to keep their heart rate in that range. Now this isn't the most accurate way to get your zones, but it's the best way for someone new to heart rate training, or just new to training in general. If you are interested in the more advanced method of attaining your actual Zone 2 threshold please feel free to ask me for help.

What About Zone 3?

You may have noticed I did not mention Zone 3 in the energy systems above. The reason is that Zone 3 is this grey area in performance training. Your body uses a mix of Lactate and Aerobic systems, with no specific ratio of either. So when you hang out in the Zone 3 "Grey Zone" your body isn't getting the best adaptations it can due to the mixing of the systems. In this zone you aren't going fast enough to improve speed or power, and you aren't going slow enough to improve the cardiovascular benefits mentioned earlier, plus the recovery time from Zone 3 comes at a high price.

When to Train the Zones

If you are training for an event, you’re going to want to start with building your base of fitness, Zone 2. This should be started as soon as you begin your training plan, and will last throughout your entire training up to your event. Let’s say you’ve got a 4 month training plan. You will want to get into some Zone 4 and 5 training intervals in that second month of training for short periods of time with significant recovery. Then in months 3 and 4 you’re going to start building up the number of intervals, or the length of time of the intervals in that zone 4-5 range. This is obviously just a basic starting point. A coach would be able to help you determine when these changes need to be made.

Wrap Up

Knowing what your heart rate training zones are will benefit you in many ways. It's not just for endurance athletes, but also those trying to keep a general health and fitness routine. So the next time you head out for your workout, make sure you know what the purpose of your training session is, and know what zone or zones you should be working out in.

Offseason: What is it, and what should I be doing during it?

Whether you are a competitive triathlete, or just looking to maintain optimum health, your training needs to have what we call an “off-season.” This is a time to rest, refresh, plan and prepare for the next season. Give yourself both a physical and mental break. You may gain perspective on your prior training, or decide it’s time to switch things up completely. 

For multisport/endurance sports the end of the year/winter is considered offseason. This is the time between your last race of the year and the beginning of next year’s focused training plan. This can last anywhere from 3-4 months. 

Many driven individuals have a hard time taking time off, it’s seen as “I’m losing my fitness”, or some say, “I’m being lazy”. In actuality, the off-season is just the opposite. Time to allow your body the chance to recover from all the trauma (yes exercise to the extent we put it through is trauma), time to mentally recover, time to catch up with family and friends, and also time to plan for your next season.

Here are a few tips on how to make the most of your off-season.

1. REST: Easier said than done. It’s recommended to take as long as two weeks away from all workouts, followed by relatively light workouts to get you rolling. This leads me to the concept of periodization. Which is strategically planning your training calendar so you have various phases of training throughout the weeks and months of your in-season training. 

If you ended your season with major or minor injuries, rest is a good idea. This may be a good time to visit a physical therapist for help with your injuries, or a sports mobility coach for help with your mobility issues. 

2. Mix It Up: Cross-train. The occasional swim/bike or run doesn’t hurt, but the key is to break the routine of your in-season workouts. This is the best time to begin to incorporate weight training, especially heavy lifting and powerlifting into your routine.
   
   

3. Set Goals: There are two parts to goal setting, internally and externally driven. 

Internal: Look over your prior year’s performance, how pleased are you with your races and your injury status? You may realize that you want to dramatically improve your swim times, get fast on the bike, or that you have a nagging IT band issue that you need to address before hard training again. Or maybe this upcoming year is the year you jump up to a much longer distance, or a more competitive age group.

Improvements in your desired growth areas can become part of your goals for next season. Don’t forget to set a goal for how to take action on each line item goal. To become a better swimmer, maybe you need to join a local masters swim group, or even get one-on-one coaching to address that IT band issue. Perhaps you need to set a series of appointments with a therapist or rehab specialist.

External: Now let's look at the calendar. Find the races you are interested in participating in and place them on a calendar. Once on the calendar look to see how far apart they are spaced out. You may have some a few weeks apart, or others months apart. The important part now is to decide which ones are your “A” races, the ones you want to be in top shape for and maybe are hoping for a podium finish, or maybe an overall top finish. Then do the same with the rest of the races, labeling them B, C, and D of lesser importance or focus. Think about other likely family or work commitments too - it's not fun being in peak training mode right when you are taking your family on a trip to Europe. Whatever works for you, be intentional about your races so your training plan has a definition and focus.

4.Start Your Base Training

After a few weeks of resting your body, breaking out of old habits, and doing some cross-training, it’s time to begin base training. This base training is characterized by low-intensity but consistent training that allows your body to establish both a cardiovascular and muscular base of fitness before adding intensity and distance. That being said, now is the best time to be hitting the BIG weights, and working your power movements. Obviously, you need to build up to them, improving your mobility to get lower into your squat so you can engage the end-range muscle better and get a fuller range of strength. This practice of routine structured workouts will help your mental toughness later in the harder stages of training. 

Your off-season time is a great time to experiment with new techniques or training inputs. From looking at your nutrition and hydration options, to swimming or run form analysis, or maybe you haven't been up for power meter input yet. Now is the best time to start to play with these new modalities, instead of race week or even race day.

5.Find or Create a Plan

Some people like to wait until the offseason is over to start looking at the race/event calendar. I challenge you to look now. Use this time to see what events you might want to do, and see if they fit into your calendar, obviously working around family and work stuff. Once you have an idea of your events it’s time to sit down and look at whether these are feasible for you. Meaning, if you did these same events last year, but you never felt quite prepared, maybe you had too many events, or maybe you didn’t plan your training peak for the right time. These issues can cause some people stress. You don’t have to stress alone. Maybe this year it’s time for a coach. Coaches are there for more than just creating a program to follow. They provide feedback on your race calendar and can help you set up your plan of attack for the season/year. They can also help you figure out why last year you didn’t peak or peaked too soon. 

6.Check Your Gear

Your bike may have had a squeak or felt sluggish in the braking power, or your goggles are fogging up on all of your swims. Offseason can be a great time to do both maintenance and gear inventory. Doing this maintenance when you don’t have an urgent ride or race in just a few days away can be fun, and for sure much less stressful. You may even learn that you like certain parts of bike maintenance, and this can help save you time and stress during the season.

This time of year is also a good time to get discounts on all your gear as manufacturers are closing out on last year's models. Old models of gear work well, sometimes better than the first iteration on a new one where all the kinks have already been worked out. If you wait closer to the season there is a good chance that gear prices will go up as demand increases. Also really important:  make sure everything you use is in good working order. This goes for your bike, helmet, bike shoes, bike computer, running shoes, watch, glasses, wet suit, swimsuit and goggles. Perhaps your bike helmet is past its safety range and it’s time to replace it. Or maybe your tires were not as grippy or maybe too heavy for your liking, or just worn out, now is a good time to replace them.

This is the perfect time to make changes like going tubeless or switching to disk brakes. Switching in the offseason gives you time to learn some of the ins and outs of what these changes entail.

Use your offseason to recover from your prior racing/event season and also prepare for the next one. Just because it’s the offseason doesn’t mean you lose structure and discipline in your workouts, instead, it’s about consciously taking a break, and taking the time to evaluate and decide what routines to walk away from that don’t suit you, and replacing them with ones that help you thrive and enter your next season with proper goals for you, renewed health and even better base conditioning than last year.

New Adventure: 50K Trail Race

 Uhm yeah I said it, 50K trail race! To be honest when my coach even suggested I do one I laughed inside. To date I've only done one Marathon and it was part of an Ironman distance triathlon. I've also done several half Marathon races. The half marathon is my favorite distance running race by far with 10K coming in a close second. So to even consider a 50K I must be crazy. 

I've always loved to try new things. Ever since I was a kid I loved experiencing new things, and that is still part of who I am today. However today there is a little bit of fear mixed in, you know that age thing reminds you you aren't invincible anymore, yeah that's me now. Good news though, this won't kill me but it surely will challenge me.  

So how far is 50K? It's approximately 31.1 miles. Yep that is LONGER than a marathon. I know you're thinking I'm crazy. I thought that too until I looked into this thing that's called Ultra racing. 50K is actually the shortest distance race, and I just found one that is a 240 mile race in Moab, Utah. YIKES!

After looking through the Ultra races my coach suggested, and chatting with some people who have done Ultra races, the thought of this new challenge started to create a feeling of excitement within me. This excitement started to create thoughts of how will I make this race happen. What is it like to do this distance? Is there anything I need equipment wise? What will my training be? Hey wait, I'll be able to go and train in new places, not to mention being able to race in a new place. My smile kept getting bigger and bigger, until finally I said yes! 

Next it came down to actually choosing a race. I went with the Capstone 50K in St. George, Utah because their events are still being held, and I can drive there from where I live. 

Now how do you train for this event? Lots of time spend on my feet, but also just as much time off my feet recovering. Not to mention better attention to my nutrition throughout the day and during my runs now. I'm going to have to learn to eat while running, whereas before my races were short enough that I could eat 3 hours before my race, then a snack 15 minutes before and I was set to go except for some water along the way. Now I will be on my feet racing for potentially up to 7 hours, and my body WILL need nutrition throughout.

The race in Utah is set up to be 5 laps of a 10K loop, with each lap having about 800 to 900 feet of vertical elevation. This also means I won't have to pack everything I need for the entire 50K in my pack, and they have a smorgosbord at the lap counter place. For now it's off the the planning table and off for my first couple weeks of training.   

USA Triathlon Coaching Certification

WOW, two in one week! I'm actually just making up for missing the last two months. As many of you know I took a few seminars in January. One of which was the FRC seminar that I just wrote about, but if you missed it you can read about it here. The other course I took was the USA Triathlon Level 1 Coaching Certification.

Okay okay I know many of you might not be into triathlons. That's okay. I'm not either. I prefer Duathlons (Run-Bike-Run). Unless it doesn't involve a swim with sharks, murky cold waters or rippling currents. Right that is possible just not that often here in California. I digress.

How did I get into triathlons you're probably wondering. It all started in 2011. My dad passed away suddenly. I then stopped racing bicycles and I was starting to lose my love of endurance sports. At that time I was coaching cycling both individuals and at Santa Clara University. I had a client who wanted to do a triathlon, and she asked me if I would do it with her. I thought this sounded like a great way for me to get back into something more regular, so I agreed. Little did I know she signed me up for an Ironman distance event. WHAT???? I had never even done a triathlon let alone have to do one that will require me to swim 2.4 miles, bike 112 miles, and then run a full marathon, all in one day. Oh right and I also didn't know how to swim at that time.

To not let me client down I learned how to swim (actually taught myself), I started riding LONG distances, and got back into running. Before I got to doing the Ironman event, I thought it would be fun to participate in one of each of the other distances that are offered in triathlons. That year, 2012, I participated in my first triathlon or each distance, and even won one of them.  The big event was in July and my Aunt from New York came out to support me. My client started the event but wasn't able to finish. I was able to not only finish the race but do it standing up but also in day light. Through all the training and racing I did that year, I met lots of amazing people. I met people who inspired me by their athleticism, dedication, and some who were 80+ years old and still competing.

Since that time I have loved being part of the triathlon/duathlon community for all the amazing people I have met, and for all the fun places it has allowed me to go. Through my adventures I have awakened my travel bug and now been to a few new places here in the US, and I even competed in the World Championships in Odense, Denmark in 2018 representing Team USA.

What I love on a more personal side is the time I get to spend trying to get faster as and "older" athlete. I love challenging myself to see how much I can still improve and compete against the younger crowd. In getting myself to those levels I really enjoy the time to myself when I am out there doing my long rides and runs. It becomes MY time. My time to be alone, escape from my pets, and also disconnect from all electronic devices and reconnect with myself. Through this time of reconnecting I have not only become more healthy due to my time spent training, but also grown in so many more ways. 

Because of my immense love of triathlon and the world of multisport, I really wanted to do something to give back to the community that helped me become who I am today. Coaching is something I have enjoyed in the past and look forward to enjoying it once again. 

In addition to now being a certified USA Triathlon coach, I can now not only prepare you for your next endurance event, but I can also help you do it and stay injury free with the added new mobility knowledge through my recent FRC training.

So to get the ball rolling I am offering a special 4 month training program FREE. This program will be specific to whatever sporting event you want to train for. It includes the specific training toward your sport with programs delivered through Training Peaks, and is valued at $600-800.

This program is for anyone from the serious multi-sport racer to the person who just wants to finish their first 5k or marathon without getting injured. To enter the drawing, all I need is a summary of the event you want to train for, and why you should be picked to receive the free program. Please keep it to 1000 words or less. 

If this sounds like something you or a friend might be interested in please send me your application summary no later than March 20th to velofit@gmail.com. Thank you for reading, and don't forget to send me your summary.