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

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 Depa

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

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 a

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 se