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Training to Endure North Maui Island Loop Part 1 (workout)

This groundbreaking workout video has been updated to the on demand dash 4.0! Enjoy a 2 hour 09 minute beautiful ride along the west coast of Maui.

ANAEROBIC Palmer to Manituska Alaska (workout)

This groundbreaking workout video has been updated to the on demand dash 4.0! Enjoy a 2 hour 10 minute visually stunning ride from Palmer to the Manituska glacier.

Moana Falls Trail – Workout

Enjoy this amazing 40 minute hike through the dense rain forests of Oahu Hawaii. This trail is located in the mountains just behind Waikiki and is an amazing escape from the city.

Red Rocks – Trading Post Trail Workout Part 1

A stunning 50 minute round trip hike and workout through breathtaking Red Rocks CO. Enjoy a spectacular journey along the Trading Post Trail. Feel the actual efforts of this hike using your treadmill inclination . Get your heart rate monitor on and prepare to have fun and prepare for a great workout. There will be sweat!

Red Rocks – Trading Post Trail Workout Part 2

Continue your hike through Red Rocks. Enjoy the wide open views of the Rockies and the Front Range.

Training to Climb! The Rattlesnake Bite

An absolutely brutal leg shredding high effort race to the top!

Training to Endure! From the Front Range and Into the Hills (Part 1)

Part one of a 60 mile adventure from Fort Collins and up to Carter Lake. Starts easy and ends hard!

Training to Endure! From the Front Range and Into the Hills (Part 2)

Part Two of a 60 mile adventure. Beginning at Carter Lake, we have to tackle a bunch of tough climbs. Tough leg burning efforts until the final descent into Ft Collins CO.

30 min Run Technique and Virtual Run

A 30 minute run tutorial and virtual interval run focusing on technique

Pick Me Up Workout – Total Body Blast!

This is a complete body workout with emphasis on flexibility, strength and balance.

Muscle Breakdown! Concussive Intervals (II) – The Field Tests

This workout will provide you with the tools to find your personal performance limits

Muscle Breakdown! Concussive Intervals (III) – Intervals

A series of difficult structures intervals designed to build strength and power

Going the Distance – The San Francisco Back Roads Collection (4) – Bodega to Windsor CA

This is not only a beautiful ride along one of the most scenic highways in the world, Highway 1 along the Pacific Coast, it's also an exciting fast paced ride that will leave you breathless!

Anaerobic! – Islands of British Columbia

A beautiful difficult adventure touring Salt Springs and Vancouver Island B.C.

Training to Endure! – Anchorage to Eagle River – DISK 1 (Workout)

1.5 Hr - This spectacular, high intensity, workout along the back roads of Anchorage Alaska will have you gasping at the views and gasping with effort!

Weight Loss – Waikiki Sunset Workout – Beach Walk (Part 1)

A 30 minute virtual walk along the Waikiki Beach in Oahu HI

Going the Distance – Marshal to Bodega California III – DISK 1

1.5 Hrs - Continue your journey along the San Francisco back roads in this 1.5 hour virtual tour

Muscle Breakdown – Gran Fondo Moab – Part 1

Part 1, 1.8 hours - A brutal effort with exciting peloton racing and difficult climbs in beautiful Moab UT

Muscle Breakdown – Gran Fondo Moab – Part 2

Part 2 - 2 hours - a huge climb up to the 10,000 foot summit of the La Sal Range and a fast , hairy, descent

XTREME Calorie Burner – The Road to Victory – Boulder Colorado -P1

The Road to Victory begins in Boulder and heads North up towards the city of Longmont. Along the first 1.5 hour stretch, we roll over undulating hills, ride with friends and find Connie’s wheel. This first stretch is relaxed with a few spurts of effort ideal for warming up the legs and heart.

XTREME Calorie Burner – The Road to Victory – Boulder Colorado – P2

Once we begin our Southward trek, the efforts pick up a little higher as we close gaps to other cyclists and eventually begin our 10 mile 2000′ climb towards the small town of Jamestown.

XTREME Calorie Burner – The Road to Victory – Boulder Colorado – P3

After the climb, we’re rewarded with a fast twisty descent back to the front range and some amazing views of the Rocky Mountains that lie just West of Boulder.

Training to Climb – 14,265 Feet Colorado – Part 1

This epic climb to the Mt Evans summit begins in scenic Morrison CO, climbs through Red Rocks Nat Park. Part 1 ends in Bergen Park.

Training to Climb – 14,265 Feet Colorado – Part 2

Begining in Bergen Park, we climb up and over Squaw Pass (11,000'), enjoy the breathtaking views of the Continental Divide, and stop at Echo Lake, the gateway to the summit.

Training to Climb – 14,265 Feet Colorado – Part 3

From Echo Lake, we start climbing, After we exceed the tree line, the views open to the entire Rocky Mountains. We end this surreal climb at the Mt Evans summit, 14,265'

Going the Distance – The Marin Loop California I – Route

A flyover of the journey ahead. Filmed along the backroads of spectacular Marin County CA.

Going the Distance – The Marin Loop California I – Disk 1

Beauty and pain go hand in hand with this magnificent journey. We begin in the quaint town of Novato CA and head out into the scenic backroads. Our 30 mile loop is filled with one insufferable climb after another, so dig in and have fun!

Going the Distance – The Marin Loop California I – Disk 2

Part 2 completes the Marin Loop

XTREME Calorie Burner – Road to Hana, Maui – Part 1

This is an exciting bipolar workout (easy and painfully difficult) along Hiway 360 on the South Maui coast. The Road to Hana winds its way through dense trees and amazing rainforest vegetation, passes numerous banana stands, steep hairpin corners, narrow roads and Pacific views

XTREME Calorie Burner – Road to Hana, Maui – Part 2

The return ride amps up the speed and the effort. Prepare to dig in!

Going the Distance – ERocks Rocks a 100 Mile Ride – Stage 1

Stage 1 of this epic 100 mile virtual ride begins in Castle Rock CO and we're off to a quick start with a few gut bustin' climbs. Hang with your friends, let 'em push ya and let em give you a pull.

Going the Distance – ERocks Rocks a 100 Mile Ride – Stage 2

Stage 2 encompasses the Colorado Front Range, with grassy hills, views of the mountains and rolling roads. Bring up the intensity of the ride a little more as you struggle not to get dropped.

Going the Distance – ERocks Rocks a 100 Mile Ride – Stage 3

Stage 3 dives into the Black Forest and climbs up to 8000' ASL. This ride is the most difficult with big steep climbs, high efforts, and the excruciating intervals along dreaded Roller Coaster Road

Going the Distance – ERocks Rocks a 100 Mile Ride – Stage 4

Stage 4 begins at the foothills of the mountains and is the most scenic of the 100 miles. Enjoy a more gentle ride as we complete our journey home.

Climbing for Life – The Tour de Steamboat -Colorado – Part 1

The Tour de Steamboat is an amazing 110 mile journey that begins and ends in beautiful Steamboat Colorado. Stage 1 begins in Steamboat and climbs Rabbit Ears Pass for a gain in elevation of 3500 feet ( 1066m). The day is bright with vivid blue skies and the air is crisp and clear. It’s a perfect mountain morning to begin cycling.

Climbing for Life – The Tour de Steamboat -Colorado – Part 2

Stage 2 begins at the summit of Rabbit Ears Pass, 9500 feet asl (896m) and as soon as we’re rolling, we hit 45mph on the descent. We’ll hook onto a few wheels and have fun with pace lines and sprint climbs. And then a final surge to the finish will leave up panting and ready to do more!

Climbing for Life – The Tour de Steamboat -Colorado – Part 3

We hit stage 3 with enthusiasm! The sun is up, it’s warming and cyclists are on the roads. Conversations erupt as spirits are high and the ride is perfect. Then the wall arrives, Gore Pass and we climb almost 2000′ (610m) and arrive at the summit exhausted. Shake out the lactic acid, ’cause this one’s gonna hurt!

Climbing for Life – The Tour de Steamboat -Colorado – Part 4

Stage 4 traverses over the Gore Range and is incredibly scenic with open views of green prairies and big blue skies streaked with white linen. Before arriving at the rest, we’ll have to pop up over a little 500 foot climb, then, it’s a fun descent into Yampa Valley and to the finish.

Climbing for Life – The Tour de Steamboat -Colorado – Part 5

The Yampa Valley is a paradise of green grasses surrounded by wild peaks and mountains. Our 5th and final stage keeps us anaerobic as we battle the evening winds. This is a great interval workout keeping up the tempo in a 2 man paceline. Then, one last climb out of the valley and down into Steamboat and finish the Tour de Steamboat forever reflecting on this life changing adventure!

Training to Climb – The Alaskan Sunset Ride

After a nice 1/2 hour warm up, the ride will climb 1200 feet up the Chugach Range where the engineers who designed these roads never considered cyclists. These are steep and tough climbs. This is a fun social ride that is designed to provide a aerobic workout with a mix of high intensity resistance training

Training to Climb – Rising Above Expectation -Santa Barbara CA – Part 1

This ride through the Santa Ynez mountains starts pleasantly enough, rolling along the coastal trail, into Downtown, through Santa Barbara’s neighborhoods and picturesque Spanish churches, but upon hitting Mission Ridge Road, you’ll begin your grueling ascent up Rattlesnake Canyon along Gibraltar Road…

Training to Climb – Rising Above Expectation -Santa Barbara CA – Part 2

Enjoy the remainder of the climb to the top of Gibraltar Rd, and then have fun on a fast twisty downhill descent!

Training to Win! – Reno to Verdi – CalNeva

Ride along the scenic desert roads of Nevada and to the base of the high Sierras, California, in this amazing ride. Train alongside the Procrastinating Pedalers as we work in pacelines, sprint to hilltops and hammer into the dry winds of Verdi. Cover attacks, stay on a wheel and prepare for high red zone efforts.

Heart Health – Summer Roads through Colorado

Cyclists understand the rewards of health, adventure and discovery. This journey rewards us with amazing views of the continental divide, thick lush green forests, open green meadows, quaint towns and winding roads with steep cliff walls.

Anaerobic – Over the “Hump” B.C.

This is a fast paced ride as we work our way over the initial 1400′ climb (the Hump) and then a nice fast paced descent back to the coast. This workout tests our anaerobic threshold and high cadence endurance as we spin our way 26 miles through the Canadian rainforest!

Heart Health – Valley Isle Roads of Maui

Take a virtual ride from the summit of Maui’s Haleakala volcano down to the Pacific ocean in this amazing heart health workout.

Training to Endure – Arches National Park

This is a tough workout with a difficulty of 4/5. With steep hills, fast descents, headwinds and short tough interval climbs, this workout will put you through the wringer. Join me and Adam Zimmerman, professional USCF cycling coach, in this 2 hour adventure through Arches National Park, Moab Utah.

XTREME Calorie Burner – Indian to Girdwood, Alaska

A stunning 1 hour 50 minute group bike ride along the Indian to Girdwood Trail, Alaska

Heart Health – Autumn Trails through Denver Colorado

Autumn trails through Denver Colorado, is a beautiful gentle ride along the scenic cherry creek trail. Hop on your bike and take it easy and take time to admire the autumn colors, the mountains on the horizon, and crystal blue lakes

Trigger Point Flexibility – Foot

Take off your shoes. Using a ball about the size of a tennis ball...

Trigger Point Flexibility – Thigh

Place the roller under your leg so as to span across the major muscles ...

Trigger Point Flexibility – IT Band

This is a painful pressure point, but, incredibly effective ...

Trigger Point Flexibility – Glutes

we are now working on the glutes and trapping the Gluteus Maximus muscle

Trigger Point Flexibility – Upper Back

This is a big stretch and you will feel it throughout your entire back and spine.

Trigger Point Flexibility – Back and Lats

Slowly roll your body up so the roller rolls down 1 or 2 inches and you feel pressure trapping your Latissiumus Dorsi

Trigger Point Flexibility – Lower and Mid Back

starting in a seated position, feet flat to the floor, knees up, place the ball in the small of your lower back

Trigger Point Flexibility – Upper Back

Once you're on the ball, roll it around until you find the tender point and relax into it

Dynamic Flexibility – Frankensteins

Alternate between left and right leg, lift each leg and kick up towards the palm of your hand.

Dynamic Flexibility – Side to Side Lunges

Lean to one side bending one knee and straightening the other leg

Dynamic Flexibility – Knee Hugs

keep your abdominals flexed, chamber your knee (lift it up) and grab it with both hands.

Dynamic Flexibility – Ankle Grab

Chamber your knee and grab your ankle with both hands.

Dynamic Flexibility – Curtsy Lunges

Take your right foot and step behind your left and bend at the knees.

Dynamic Flexibility – Side to Side Lunges

Begin the movement by stepping out wide while maintaining feet parallel to each other.

Dynamic Flexibility – Inverted Hamstring Balance

While pivoting at the waist, extend one leg behind you. Your leg and upper body should be a straight line

Strength and Balance – Single Leg Shoulder Press

. Lunge backwards, bending the front knee and bringing the back knee all the way to the floor. Push up strong with your forward leg

Strength and Balance – Single Leg Dead Lift with Row

With weights in both hands hanging at your waist, slowly pivot at the hip while keeping one leg straight out behind you

Strength and Balance – Diagonal Rise

you should be holding the weight in front of you, waist high. slowly pivot at the hip while keeping one leg straight out behind you

Muscle Breakdown – Laying Down the Hammer, Colorado

Muscle Breakdown – The Peavine Challenge Part 2

Muscle Breakdown – The Peavine Challenge Part 1

Anaerobic 3.0 Hillervals The Wisconsin Rollers Part 1

Anaerobic 3.0 Hillervals The Wisconsin Rollers Part 2

Anaerobic 3.5 The Minnesota Rollers