Zyriek Coaching Services

Performance Coaching for Cyclists | www.coachzed.com 

Product Tester #1

If you ever need a product tester you should contact my friend, David Lacek.
 
No one breaks 10mm bottom bracket bolts... except Dave.

     
Click here to download:
Product_Tester_1.zip (4340 KB)

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A Food Quickie

Awesome 10 minute lunch -- veggie steamers, chicken breast, George Foreman grill. Perhaps a sweet potato as well. You'll end up with a low calorie, well-rounded lunch that will keep you fueled and satisfied.

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Food for Thought

During my 15 years of racing I was "mostly" attentive to what I ate. However, being young and training in high volumes and intensities it was easy to cheat my diet. Once I got my proper take of complex carbs and lean meats along with some fruits and veggies my diet would become a hodge podge of ice cream, Lucky Charms or burritos. YUMMMM !!!!

Let's face it, that's one of the glories of endurance sports; you can almost get away with eating ANYTHING you like and not paying too many consequences.

However, 2.5 years off the bike and 28 pounds later I was feeling the effects of dietary habits that did not change once I quit riding. Getting back to the bike was a challenge with all the extra weight.

With a full-time job, 2 children and a wife I could not lose this weight with the brute force approach of my 20's -- riding long miles.

I realized that the weight battle was going to be won with my head.

I will admit that I still suffer from a lack of willpower-- put a box of animal crackers and a jar of peanut butter in front of me and you'll see those animals march down my throat 2 by 2 in a sea of peanut butter goodness.

However, by monitoring my diet I was able to see some big areas where I could improve upon; places where I could easily cut back some calories.

I've heard many people in business and research recite "if you can't measure it, you can't manage it". This is true. If you have no clue what is going in your body, how will you change it?

My first step was keeping up with exactly what I ate. I found many formats to be too burdensome or difficult to use until I was introduced to WeighIns.com . This site is a no brainer-- you put in a food and the calories, DONE. No worries about protein, carbs, trans fat content; just straight calories. Now I know this seems simplistic, and there are other sites where you can keep up with much more information, but this site was a great place to start before I graduated on to more complex systems.

Because I get trapped eating out quite a bit, I also bought the "Eat This, Not That" books. I don't suggest eating out any more than you have to but this book brings a keen awareness to the hidden calories you're putting in your body. It's amazing to see the content of some of the "healthful" foods you're eating.

I'm now happy to say that I'm back to within 5.2 lb of my race weight and I'm only doing about 75% of the volume of my previous training programs.

Start your program by tracking everything you eat in a week then look for places for improvement.

Good Luck !!

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A Little Jens Humor for Your Monday



Jens Voigt doesn't read books. He simply attacks until the books relent and tell him everything he wants to know.

Waldo can't be found because Jens dropped him on a hill training ride... on K2.

Jens doesn't spin or mash the pedals... he kicks them into submission.

Jens Voigt puts the "laughter" in "Manslaughter."

Jens Voigt climbs so well for a big guy because he doesn't actually climb hills; the hills slink into the earth in fear as they see him approach.

If you are a UCI ProTour rider and you Google "Jens Voigt," the only result you get is "it's not to late to take up kickball, Fred."

Jens was a math prodigy in elementary school, putting "Attack!" in every blank space on all his tests. It would be the wrong answer for everybody else, but Jens is able to solve any problem by attacking.

Jens' testicles are bald because hair does not grow on a mixture of titanium, brass, steel, and cold, hard granite.

Some lucky horses are hung like Jens Voigt.

Eddy Merckx was actually a neo-pro at the same time as Jens, but Jens dropped him so hard that he shot backwards in time to the 1960's, where he became a great champion.

Jens once had a heart attack on the Tourmalet. Jens counterattacked repeatedly until he kicked its ass.

Jack was nimble, Jack was quick... and Jens still drove him to quit racing bikes and become an ice dancing commentator on Lifetime.

If Jens Voigt was a country, his principle exports would be Pain, Suffering, and Agony.

If Jens Voigt was a planet, he'd be the World of Hurt.

Jens Voigt doesn't know where you live, but he knows exactly where you will die.

Jens Voigt doesn't have a shadow because he dropped it repeatedly until it retired, climbing into the CSC team car and claiming a stomach ailment.

Jens Voigt visited the Virgin Islands last year. They are now The Islands.

Jens Voigt once challenged Lance Armstrong to a "who has more testicles" contest. Jens won... by five.

When you open a can of whoop-ass, Jens Voigt jumps out and attacks.

You are what you eat. Jens Voigt eats spring steel for breakfast, fire for lunch, and a mixture of titanium and carbon fiber for dinner. For between-meal snacks he eats men's souls, and downs it with a tall cool glass of The Milk of Human Suffering.

Jens Voigt believes it's not butter.

Jens Voigt can eat just one.

The first time man split the atom was when the atom tried to hold Jens Voigt's wheel, but cracked.

Jens Voigt is the new black.

Jens Voigt doesn't complain about what suffering does to him... but suffering constantly complains about getting picked on by Jens Voigt.

Jens Voigt can start a fire by rubbing two mud puddles together.

Guns kill a couple dozen people every day. Jens Voigt kills 150.

Jens's tears are so tough they could be the world heavyweight mixed-martial arts champion. Too bad Jens never cries.

Greg Lemond wasn't shot in the leg by his brother, as he claimed... those near-fatal wounds were from Jens Voigt, who accidentally spat on him during a training ride. Lemond only made up the story because Jens didn't want to scare all other bicyclists to death.

The Book of Revelations originally said "and behold a pale horse: and his name that sat on him was Jens Voigt." They changed "Jens Voigt" to "Death" because Jens doesn't want the world to end yet, not until he's reached deep into his suitcase of courage and punished the peloton a few more times.

God is Jens Voigt's co-pilot.

Jens Voigt rides so fast during attacks, that he could circle the globe, hold his own wheel, and ride in his own draft. At least as long as he didn't try to drop himself.

Jens Voigt nullified the periodic table because he doesn't believe in any element, other than the element of surprise.

The grass is always greener on the other side. Unless Jens Voigt has been riding on the other side in which case it's white with the salty, dried tears of all the riders whose souls he has crushed.

Jens Voigt doesn't get road rash, the road gets Jens Rash.

CSC mechanics removed the brake calipers from all of Jens Voigt's bikes when it was discovered that nothing can slow him down.

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CompuTrainer at the Memphis in May Triathlon Expo... last chance to sign up!!

Last email... last chance to sign up to win a FREE CompuTrainer 3D Pro.

Thanks to everyone to who came out and visited Robyn (Memphis Thunder) and me at the Memphis in May Tri expo.

If you didn't get to sign up for a chance to win a CompuTrainer, I've put a form up for you to do so and also to request more information.

Thanks and good luck.

http://www.coachzed.com/raffle-1

Gary Z.
www.coachzed.com

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CompuTrainer Spring Sale

I know summer is not the time when athletes think about trainers. However, with CompuTrainer's Spring Sale you should.


Remember, it's all about "demand" and when winter rolls around these prices will roll away.

Save $200 + FREE Real Course Video + 0% Financing
The Christmas Sale was so successful we have decided to extend it through winter and into spring. Take advantage of the best deal on a CompuTrainer Pro that has ever been offered -- $1449 (normally $1649) PLUS a FREE real Course Video of your choice (normally $99.95) PLUS 0% Financing for one year.  ORDER HERE

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