Roarsz Performance Coaching

Have you thought about including some heavy single leg strength training in your training programme this winter?

Working on unilateral strength is a key part of winter training programme for Chris McCarthy in the build up to Cape Epic - it’s not the only part but a very important element!

Heavy single leg strength training can be as effective at building max strength as bilateral, 2 legged, strength training.

Sandy Waller Riding his way to a very solid 7th place at the Scottish CTT National 25 this weekend at the Westferry Course. A lot of close racing the season with a lot of progress being made and looking very aero. Great job 👊

It was another big weekend for the Roarsz Performance TT squad. Heading down to Levens, south lake district for the Pendle Forrest CC 10M TT.

PBs had by all again this weekend and seems to be the running tend this season! With another few opportunities coming up this year to go faster again its still all to work for!

It all been about the TTs lately but still some big miles and very solid consistent training by all the other Roarsz Performance athletes. Just waiting for Ironman, triathlon and bigger cycling events to happen and I'll be looking forward to sharing some more of the great work being done! 👍👊

Great work by Roarsz Performance Athletes racing this weekend at the CTT Scottish 10M TT Championships.

Roarsz Performance Athlete Results:

Rory Downie - 4th, 20:02
Sandy Waller - 14th, 20:28

A successful but weekend left wondering 'what if...' Suddenly realised how lucky I have been this year with traffic on open road racing and I have essentially been uninterrupted or slowed down for the most part, until this weekend. Stopped and unclipped for 16 seconds at a roundabout in a 10M TT feels like a lifetime.

Thanks to Glasgow Nightingale CC for putting on a great race!

Picture: Riding towards 4th place an at Scottish District 10M TT Championships.

Riding towards 5th place at the Scottish 50M TT Champs. It was a fast course and an interesting race distance for me, being my first attempt at 50 miles on a TT bike. Lots of opportunities to learn from. Some great racing by everyone involved and thanks to Dundee Thistle Cycling Club for putting on a fantastic event!

I went out with a goal of holding 300 watts for the 1st lap and just holding or trying to lift the 2nd seeing what time that took me to. I rode 303 NP and it turned into 1:44:09 with an average speed of 28.8mph

Next week is the Scottish 10M Championships over in Glasgow and there will be 3 Roarsz Performance athletes taking the start line! It's a fast course and expecting some PBs after some hard consistent training over the last few weeks!

Time Trial Tuesday! Coached athletes Sandy Waller & storming to a big PBs around the undulating and rough surfaces of the Loch Ken 26M TT on Sunday.

Top work and still plenty more to come over the next few weeks of racing!

📷:
📷: Harry Tweed

Two Roarsz Performance athletes and myself took the the start line of Cycling Time Trials Velo Club Cumbria's 25M Open TT yesterday. Good conditions on the day, headwind on the way out, tailwind home.

For all of us, the first 25M TT of the season and PBs to be had all round! A very successful weekend! I'll let the consistent hard work and results tell the rest of the story.

Dan, knocking a solid 1 minute 31 seconds off his previous best, clocking a 54.48!

Sandy, taking 3 minute 58 seconds off his previous best and stopping the clock on 51.37!

Finally, I've never actually ridden a 25M TT and managed to dip under the 50min mark just... with a 49.58.

Looking forward to some more racing now the season is fully getting underway again!

We had coached time trial athlete in the Edinburgh Bike Fitting shop for some tweaking on position with his WattShop Anemoi extensions and looking at a few different helmet options before he heads down to race this weekend at Velo Club Cumbria's 25M TT race on the CTT L2511 course!

After some discussion around some specific mobility work to help improve through thoracic and hips to help achieve a faster and more aggressive position, we now have a starting point to work from. Looking forward to seeing what he can do this weekend, a PB is imminent!

Last weekend 2 Roarsz Performance athletes (Sandy & myself) represented Edinburgh Road Club in the CTT British National TTT Champs in Irvine.

A successful day out, finishing in 12th behind some quality teams! We could have used a little more practice riding at pace as a group and our 2nd lap was faster than our first.

Distance: 31.5miles
Time: 1:01:42
Avg Speed: 30.6mph~

Season is fully underway! Looking forward to seeing what happens next!

Looking to start strength training or know what you might be missing out on if you aren't?

Here is a video that looks my opinion and looks at some of the common questions, issues and considerations you might want to make before starting.

There is also a little bit about my current strength work and how it doesn't need to be complicated to be effective.

Remember to drop a like or subscribe if it was useful!
https://youtu.be/9QEz30EY8aY

Cyclists, Triathletes & Runners... Should you be Strength Training?! S&C as an endurance athlete, should you being doing it?The answer isn't quite as clear as yes or no but this video should give you an indication if its worth...

Live again this evening with Stage 2! Its an 8km TT, looking around 18min of high watts and sweat. Come have a look at warm up prep and pacing strategy. Ask any questions and support!

Start Time: 18:35, will be line from 18:00GMT for warm up.

Watch on:
Twitch
https://www.twitch.tv/roarszperformance

YouTube
https://www.youtube.com/channel/UCu-Nmyh9BkHMe9mGyw-S8ww

Facebook
https://www.facebook.com/RoarszPerformance

New YouTube Video! Really simple 10 minute pre training mobility routine to help improve your ability to achieve a good triathlon and TT position while on aero extensions and importantly comfort before training to make the most out of each session!

Gain extra range and be able to train your body to adapt and use it on race day! (Depending when that will be!)

Remember to drop a Like and Subscribe if you enjoyed the video or found it useful!

More live racing this week with Virtual Cape Epic 8km TT tomorrow

Cycling Mobility: Improve Aero Position and Comfort! Really simple 10 minute mobility routine to do be you go cycling or training on the turbo/zwift. Don't underestimate how big an impact a simple 10 minutes ca...

Live racing tonight! Kicking off the Virtual Cape Epic: Stage 1!

Starting at 5pm GMT for warm up and then racing kicks off at 5.30pm. Not sure how much chatting will be involved.

Followed by a cycling strength session focusing on OverGear, depending what the legs have left.