<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[4th Dimension Fitness]]></title><description><![CDATA[4dracing]]></description><link>https://www.4dracing.com/blog</link><generator>RSS for Node</generator><lastBuildDate>Thu, 05 Nov 2026 00:04:15 GMT</lastBuildDate><atom:link href="https://www.4dracing.com/blog-feed.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[Exodos the road out]]></title><description><![CDATA[One can learn a lot on a 1000+ mile bike ride through the vastness of Wyoming and Colorado. It has been 4 days since I returned from my adventure, and I have spent a good bit of that time reflecting on this experience. You may want to settle in if you are going to read this entire story, I have a lot to unpack here. First, there is a little bit of back story that is important for me to explain so that the context of the trip makes sense, and you can better understand my thoughts and perhaps...]]></description><link>https://www.4dracing.com/single-post/exodos-the-road-out</link><guid isPermaLink="false">6ae8ef9fe054e17cb96fad10</guid><pubDate>Tue, 24 Dec 2024 11:16:02 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/6d1101_910a2ca8843d45278178e50467373572~mv2.png/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>will454</dc:creator></item><item><title><![CDATA[4D performance tripod]]></title><description><![CDATA[Performance metrics can be confusing and often people become too fixated on a single metric.  Data is powerful but can also have its downfalls.  As athletes we need to be aware of the pros and cons of data and of course utilize it correctly.  It is very important to understand that data is based in math, and math is an exact science.  Physiology has more grey area. I was having a conversation earlier today with an athlete and reminded him of George E P Box’s quote “All models are wrong, but...]]></description><link>https://www.4dracing.com/single-post/4d-performance-tripod</link><guid isPermaLink="false">6ae8eff070fef7285c734c23</guid><category><![CDATA[Tips]]></category><pubDate>Fri, 22 Apr 2022 22:00:25 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/6d1101_2127c9d921334d7bb7af3549806cae7f~mv2.png/v1/fit/w_510,h_510,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>will454</dc:creator></item><item><title><![CDATA[The Big P and the Sheriff]]></title><description><![CDATA[One of my favorite memories as a child was having a parent or grandparent read me a bedtime story. Bedtime stories are significant for many reasons but are still applicable today.  One reason for this is the bedtime story becomes part of a routine and routines are important for everyone.  I was reminded while working with a client this morning who was laughing about me having too many dogs, that good dogs have a routine.  When a dog is left without a routine it will dig holes in your yard and...]]></description><link>https://www.4dracing.com/single-post/the-big-p-and-the-sheriff-1</link><guid isPermaLink="false">6ae8f0cafb3ecc27b6960e98</guid><category><![CDATA[Featured]]></category><category><![CDATA[Tips]]></category><pubDate>Thu, 14 Apr 2022 21:11:23 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/6d1101_8d7f01a5ef304206ae84b7800816717d~mv2.png/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>will454</dc:creator></item><item><title><![CDATA[The Big P and the Sheriff]]></title><description><![CDATA[One of my favorite memories as a child was having a parent or grandparent read me a bedtime story. Bedtime stories are significant for many reasons but are still applicable today.  One reason for this is the bedtime story becomes part of a routine and routines are important for everyone.  I was reminded while working with a client this morning who was laughing about me having too many dogs, that good dogs have a routine.  When a dog is left without a routine it will dig holes in your yard and...]]></description><link>https://www.4dracing.com/single-post/the-big-p-and-the-sheriff</link><guid isPermaLink="false">6ae8efee2428d7bfb43f61e6</guid><category><![CDATA[Tips]]></category><category><![CDATA[Featured]]></category><pubDate>Thu, 14 Apr 2022 21:11:23 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/6d1101_be376e0abaf14f5ea2da83e6150e6a38~mv2.png/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>will454</dc:creator></item><item><title><![CDATA[Round Of Applause For Rouge Roubaix 2022]]></title><description><![CDATA[We want to thank EVERYONE that came out to Rouge Roubaix and made it a fantastic event! We are so proud of those who volunteered or worked with us to make Rouge Roubaix a hit this year. You woke up and dragged yourself out of bed to help ensure that the event ran smoothly and the participants had everything they needed to succeed in completing this ride. WE'D LIKE TO GIVE A SPECIAL THANKS TO THE FOLLOWING: The town of St. Francisville The West Feliciana Parrish Sheriff’s Department Laurie...]]></description><link>https://www.4dracing.com/single-post/round-of-applause-for-rouge-roubaix-2022-1</link><guid isPermaLink="false">6ae8f1c8314e0d2e63aa294c</guid><category><![CDATA[Race Reports]]></category><category><![CDATA[Featured]]></category><pubDate>Tue, 22 Mar 2022 20:46:05 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/6d1101_e2c9fc05e9df4199af44410233654557~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>will454</dc:creator></item><item><title><![CDATA[Round Of Applause For Rouge Roubaix 2022]]></title><description><![CDATA[We want to thank EVERYONE that came out to Rouge Roubaix and made it a fantastic event! We are so proud of those who volunteered or worked with us to make Rouge Roubaix a hit this year. You woke up and dragged yourself out of bed to help ensure that the event ran smoothly and the participants had everything they needed to succeed in completing this ride. WE'D LIKE TO GIVE A SPECIAL THANKS TO THE FOLLOWING: The town of St. Francisville The West Feliciana Parrish Sheriff’s Department Laurie...]]></description><link>https://www.4dracing.com/single-post/round-of-applause-for-rouge-roubaix-2022</link><guid isPermaLink="false">6ae8f0cafb3ecc27b6960e97</guid><category><![CDATA[Featured]]></category><category><![CDATA[Race Reports]]></category><pubDate>Tue, 22 Mar 2022 20:46:05 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/6d1101_1c01502f63d346bd9f05c642369a53ff~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>will454</dc:creator></item><item><title><![CDATA[Cycling Skill: A Secret to Speed]]></title><description><![CDATA[By Coach Dustin Drewes When I competed in my first triathlon, I had already spent several years racing bikes before I decided to branch out into another sport. My first race was a sprint distance event with an open water swim. Having no experience in open water, it quickly became clear that I was racing for survival and not placings. When I finally came into T1, nearly all the bikes were gone. Out on the rolling and rainy course, I settled into my element and ended up passing riders at an...]]></description><link>https://www.4dracing.com/single-post/cycling-skill-a-secret-to-speed</link><guid isPermaLink="false">6ae8efee2428d7bfb43f61e2</guid><category><![CDATA[Tips]]></category><pubDate>Thu, 10 Feb 2022 20:58:18 GMT</pubDate><dc:creator>will454</dc:creator></item><item><title><![CDATA[Focus]]></title><description><![CDATA[Will Jones When I was coaching college athletes at LSU in the early 2000s, I gave each athlete a strength and conditioning manual. This was just a glorified spiral-bound notebook that had the workouts and drills listed for them to follow, along with some exercise descriptions and motivational quotes and pictures of the previous season. It is safe to say that the world has changed a lot since then. Society is busier, we are constantly bombarded with distractions.  Everyone gets notifications...]]></description><link>https://www.4dracing.com/single-post/focus</link><guid isPermaLink="false">6ae8efee2428d7bfb43f61e4</guid><category><![CDATA[Tips]]></category><pubDate>Wed, 19 Jan 2022 22:01:05 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/6d1101_deccca4d66344df98a063d5538635c95~mv2.png/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>will454</dc:creator></item><item><title><![CDATA[WATCH: Workouts and Mobility Exercises With Coach Will]]></title><description><![CDATA[Mobility may be incorporated into your workout in many ways. That's why Coach Will put together these helpful videos which covers some common mobility issues and offers advice on how to deal with them.]]></description><link>https://www.4dracing.com/single-post/watch-workouts-and-mobility-exercises-with-coach-will</link><guid isPermaLink="false">6ae8efee2428d7bfb43f61de</guid><category><![CDATA[Tips]]></category><category><![CDATA[Members-Only]]></category><category><![CDATA[Workouts and Mobility Exercises]]></category><pubDate>Tue, 21 Dec 2021 16:45:01 GMT</pubDate><dc:creator>will454</dc:creator></item><item><title><![CDATA[Flexibility Friday: Improve Your Range With These Stretches]]></title><description><![CDATA[Try out some of these stretches to improve your flexibility.]]></description><link>https://www.4dracing.com/single-post/flexibility-friday-improve-your-range-with-these-stretches</link><guid isPermaLink="false">6ae8efee2428d7bfb43f61e0</guid><category><![CDATA[Tips]]></category><category><![CDATA[Members-Only]]></category><pubDate>Fri, 17 Dec 2021 17:08:00 GMT</pubDate><dc:creator>will454</dc:creator></item><item><title><![CDATA[Training Talks And Prep]]></title><description><![CDATA[Coach Will gives his advice for how to prep for your next run.]]></description><link>https://www.4dracing.com/single-post/training-talks-and-prep</link><guid isPermaLink="false">6ae8efee2428d7bfb43f61e3</guid><category><![CDATA[Tips]]></category><category><![CDATA[Members-Only]]></category><pubDate>Sat, 11 Dec 2021 17:18:00 GMT</pubDate><dc:creator>will454</dc:creator></item><item><title><![CDATA[Why You’re Not Getting Better]]></title><description><![CDATA[There are many pitfalls along the path of progress.  The self-coached athlete has a gauntlet of obstacles to navigate.  Often athletes sabotage themselves by overlooking big things by trying to many little things or the latest greatest hack flying around the internet. Sometimes they try too hard, sometimes they don’t work hard enough.  If you find yourself stuck in a rut, it’s likely you have been doing some of these things:  The self-coached athlete tends to always train at a similar...]]></description><link>https://www.4dracing.com/single-post/why-you-re-not-getting-better</link><guid isPermaLink="false">6ae8efee2428d7bfb43f61e1</guid><category><![CDATA[Tips]]></category><category><![CDATA[Featured]]></category><pubDate>Wed, 27 Oct 2021 18:23:59 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/6d1101_5b855a0df4de4d3081802f8ac2fd76a8~mv2.jpeg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>will454</dc:creator></item><item><title><![CDATA[Why You’re Not Getting Better]]></title><description><![CDATA[There are many pitfalls along the path of progress.  The self-coached athlete has a gauntlet of obstacles to navigate.  Often athletes sabotage themselves by overlooking big things by trying to many little things or the latest greatest hack flying around the internet. Sometimes they try too hard, sometimes they don’t work hard enough.  If you find yourself stuck in a rut, it’s likely you have been doing some of these things:  The self-coached athlete tends to always train at a similar...]]></description><link>https://www.4dracing.com/single-post/why-you-re-not-getting-better-1</link><guid isPermaLink="false">6ae8f0cafb3ecc27b6960e93</guid><category><![CDATA[Featured]]></category><category><![CDATA[Tips]]></category><pubDate>Wed, 27 Oct 2021 18:23:59 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/6d1101_e38f3ee261c84caebf76e617fc97ce8d~mv2.jpeg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>will454</dc:creator></item><item><title><![CDATA[Choosing the Right Shoe, For You]]></title><description><![CDATA[If you’ve come this far, you are likely one of those people who has been burned by a “bad” pair of running shoes. But was the shoe actually bad? Or was it bad for you? More often than not it’s the latter. The only thing I’ve been doing longer than swimming, cycling, and running is selling running shoes. Here’s my quick and dirty on where to start and what to consider Rule Number 1: Don’t Buy Shoes Online. As a local run shop employee, you probably think I’m just saying this because I want you...]]></description><link>https://www.4dracing.com/single-post/choosing-the-right-shoe-for-you</link><guid isPermaLink="false">6ae8efee2428d7bfb43f61e5</guid><category><![CDATA[Tips]]></category><pubDate>Mon, 25 Oct 2021 19:30:06 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/6d1101_d3f2ef831f9b4d6a9042f2722a62ad6a~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>will454</dc:creator></item><item><title><![CDATA[ERG Mode: Friend or Foe]]></title><description><![CDATA[Person in ERG Mode Indoor training has taken huge steps over the span of 4D history. One of the very first purchases I made after starting the company was a Computrainer.  What is a Computrainer? In 2008 it was the cat’s meow of trainers.  It was the “original” smart trainer and the cornerstone of being able to control wattage and perform lactate testing as well as course simulation.  It was a fabulous product that still has a great reputation although since the Wahoo kickr and today’s other...]]></description><link>https://www.4dracing.com/single-post/erg-mode-friend-or-foe</link><guid isPermaLink="false">6ae8f0cafb3ecc27b6960e95</guid><category><![CDATA[Featured]]></category><pubDate>Tue, 19 Oct 2021 18:23:14 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/6d1101_42c2a06cbb294173b6e4b0c4f4d4af2d~mv2.png/v1/fit/w_840,h_296,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>will454</dc:creator></item><item><title><![CDATA[The Good, the Bad, and the Ugly of the Group Ride]]></title><description><![CDATA[Group rides have been a part of cycling since the first few people with bikes got together to see who was the fastest.  It’s a part of cycling culture, it’s part of what makes cycling fun but there are plenty of things to consider when choosing to participate in a group ride.  First the good. Group rides are social, you can ride with lots of people, friends and frienemies alike.  In some cases, riding in a group is safer than riding solo as it’s much easier for motorist to see a group.  Group...]]></description><link>https://www.4dracing.com/single-post/the-good-the-bad-and-the-ugly-of-the-group-ride</link><guid isPermaLink="false">6ae8f0cafb3ecc27b6960e94</guid><category><![CDATA[Featured]]></category><category><![CDATA[Fitness Gear]]></category><pubDate>Mon, 11 Oct 2021 18:05:11 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/6d1101_f21e9ed6f24f40abb390144952c6c275~mv2.jpeg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>will454</dc:creator></item><item><title><![CDATA[Weekend Recap – September 17th - 19th, 2021]]></title><description><![CDATA[Scenes from St. George! Really happy to have had a strong 4D representation out West for the Ironman 70.3 World Champs. It was an epic day (course AND weather) and everyone that finished is feeling pretty accomplished. Looking forward to having this venue back on the full circuit! We’re hot on the heels of Ironman Indiana, 70.3 Memphis, River Roux, NOMA to NOMA, 70.3 North Carolina, 70.3 Waco, Ironman TX, Ironman Florida, Arizona, and Cozumel. Fall weather is right around the corner and that...]]></description><link>https://www.4dracing.com/single-post/weekend-recap-september-17th-19th-2021</link><guid isPermaLink="false">6ae8f1c5ad017b70020cc01b</guid><category><![CDATA[Race Reports]]></category><pubDate>Mon, 20 Sep 2021 23:02:00 GMT</pubDate><dc:creator>will454</dc:creator></item><item><title><![CDATA[Weekend Recap – July 30th - August 1st, 2021]]></title><description><![CDATA[Mobile Cycling Classic  Rivercities  Coach Dustin, Jaden, and Patrick went over to Mobile for some more crit racing and DD squeaked on to the extended podium after clawing his way back to the field.  We had a dream team up north at Rivercities Tri braving the bath temperature water and classic Louisiana heat advisory Congrats to Liz, Dwayne, Cheryl, Daniene, and Ashley for flying the team colors and bringing home some great results and hardware! Summer ain’t over yet. We just warming up!]]></description><link>https://www.4dracing.com/single-post/weekend-recap-july-30th-august-1st-2021</link><guid isPermaLink="false">6ae8f1c5ad017b70020cc022</guid><category><![CDATA[Race Reports]]></category><pubDate>Sun, 01 Aug 2021 18:51:00 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/6d1101_4469e05f7c454f449c00046ae4b6e301~mv2.png/v1/fit/w_16,h_16,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>will454</dc:creator></item><item><title><![CDATA[Weekend Recap – July 2021]]></title><description><![CDATA[Rocketchix  Lakeshore Summer Scramble  Soleman  Ironman 70.3 Oregon  Ironman Lake Placid  Bay St. Louis Clearly, we had a busy couple of weekends of racing on the books and are super proud of the team results. From coast to coast to the sweltering south, we got it covered  Spring takes first OA at Rocketchix (photo supports false claims of only producing awful race photos), Calli crushed everyone in T1, and then took first OA in best emcee division. Special shout out to our very own Lindsey,...]]></description><link>https://www.4dracing.com/single-post/weekend-recap-july-2021</link><guid isPermaLink="false">6ae8f1c5ad017b70020cc01e</guid><category><![CDATA[Race Reports]]></category><pubDate>Tue, 27 Jul 2021 18:57:00 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/6d1101_98fd8ace01f44b65b64ea3e08d64fdc3~mv2.png/v1/fit/w_16,h_16,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>will454</dc:creator></item><item><title><![CDATA[Weekend Recap – June 2021]]></title><description><![CDATA[Pulse check….What a crazy weekend. The team was literally represented across the country this weekend. From mountains of CDA, to the East coast Florida, to the backyard False River and we were here for it.  CDA brought the literal heat to the NW and we had a strong lineup at the start. The day was not what we all anticipated but there were smiles, cheers, and support for one another all day on course. Two of the 4D Fam got the job done and we couldn’t be more proud of Lindsey &#38; Adrien for...]]></description><link>https://www.4dracing.com/single-post/weekend-recap-june-2021</link><guid isPermaLink="false">6ae8f1c5ad017b70020cc01a</guid><category><![CDATA[Race Reports]]></category><pubDate>Mon, 28 Jun 2021 19:03:00 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/6d1101_3443c21aaf4e41e6b264b1f65cc25be4~mv2.png/v1/fit/w_16,h_16,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>will454</dc:creator></item></channel></rss>