Fun, New Projects to Share With You!

Hi Everyone!

It's been awhile since I've checked in with you all and I've got lots to share!

So let's get right into it.......

I’ve launched a new subscription service where you can now come ride with me! Virtually of course.
I’m hosting live, group cycling classes on a web app platform – Velocity.

Some features:
High Quality Workouts (that I design!)   
Group setting with 2-way audio and video
Integrated metrics for real-time feedback
Fun, Skill-based gamification
 

And did I mention that I ride with you?
Yes indeed!
Not only am I riding with you - I am coaching you through it!

 
So what do you need to join the group class? – You, your bike, a trainer of some sort and a laptop or tablet with an internet connection. A ‘smart’ trainer will give you the best experience but is not necessary. Any old trainer will do, you can even use your Peloton bike!
 
There are three options for enjoying the class – Live, as it happens; on a Replay at scheduled times during that day; or as a Video on Demand – anytime or day you want.
 
And to help you get started, here’s a link for a two week Free Premium trial: 
 
http://app.vqvelocity.com/join?a=hq1uy3
 
Let’s get riding!

Looking for a Coach..........

I am currently taking on new athletes!

So if you are considering getting a coach for next season, reach out to me and let’s chat and see if I’m the right fit for you and let’s get you on a path to conquer your goals! 

I’ve updated my coaching packages for 2024 – see what options are there for you:
https://www.tritomrendurance.com/coaching-services
 
Not sure what’s the best option for you? Then book a free consultation:  https://www.tritomrendurance.com/new-page
 
Let’s chat!
 
 

Fit Studio Notes:
 
I’ve started a partnership with Ride615 Bike Shops! In addition to my Franklin Fit Studio, I’ll be taking fit appointments at their Trace Bikes shop as well as their Sylvan Park location once or twice per month (based on demand). Just jump on and schedule an appointment – Check the locations for dates and times available! (I'll also post up on IG so be sure to follow me)

Now’s the time to get your bike in the best working order – serviced, cleaned and get fitted.

My studio hours are pretty flexible –  Let’s find a time that works for you.
 
https://www.tritomrendurance.com/new-page
 

Highlight Episode for the Athletes in Motion Podcast!
Check out our conversation with Mathias John…..
 

Check it out on itunes:  https://apple.co/31fzcoI
 

Thought for the Week:
 
“You won’t always get what you strive for, but you will definitely get what you settle for. You won’t magically outperform your standards.”
                              
-James Clear
 
 
 
Please forward this newsletter to friends who might like to read and subscribe. Have any suggestions of things I should cover or include (or exclude)? Let me know!


#tritomrendurance #triathlontraining #triathlonlife #workhardplayhard #triathlonlifestyle #cycling #cyclinglife #cyclingtraining #roadcycling #roadcyclist #athletesinmotionpodcast #running #runninglife
 

I’m very excited to share the debut of my new podcast - Athletes in Motion: From Race to Recovery

I’ve teamed up with Kenny Bailey from The Recovery Lounge here in Franklin, TN to talk about stepping out of your comfort zone and staying focused when taking on new challenges. We talk about what the term “athlete” means to people and how to get started with an active lifestyle (and what that really is). Check it out, the first two episodes are up on Apple Podcasts, iHeart Radio, Spotify and Google Podcasts currently,

Here’s the Apple link:

https://apple.co/2PZPGvK

Bike Fit Studio is……….MOVING!!

WHAAAAAAT?

You read that right!

Continuing on with the theme that 2020 has been a crazy and disruptive year – I’ve decided to take on a project in Franklin,TN for the next 3-6 months.

Let’s blow this whole year up.

So I’ve sold my house (where my shop was) packed it all up and put it in storage. I’ve brought all my tools and fitting equipment with me (yes, even the dynamic bike!) so If you are in the Nashville/Franklin Tennessee area and need a fit let me know! I’m looking for places to do fittings, might be remote on location for the time being – I’ll keep you all updated as much as I can. Coaching continues on as always since that was mostly virtual anyway.

So soon I’ll get back to posting cool pics on IG and FB – now instead of ocean and desert shots, it will be more forest and rolling hills! (and probably the pups since they came with me!)

Stay healthy and sane everyone!

#tritomrendurance #triathlontraining #triathlonlife #triathlonbike #triathlonlifestyle #workhardplayhard #cycling #cyclinglife #bikefitter #bikefitting

-Tom Regal

Bike Fit Studio is Re-Opening!

Hi Everyone,

I’m finally comfortable to be able to open my Fit Studio back up this week!

As you know, safety recommendations — including those for customers and myself — can and will likely change in accordance to the CDC and CA state recommendations. You can count on me to keep up-to-date with the latest recommendations by the state and federal government. I will share any changes with you on my website www.tritomrendurance.com.

How I am Re-Opening….

I will be following the CDC’s and all local Los Angeles City recommended guidelines to keep us all safe.

In addition, I am taking the following precautions:

• I will be taking my temperature each morning before the first appointment of the day

• I will be wearing a face mask and utilizing disposable gloves

• I will sanitize and disinfect the fit studio tools and client areas before/after each session

• I have arranged the Fit Studio space to give maximum distance between myself and each athlete

• I will have the doors open and fans running to circulate the air

• I will not be scheduling sessions back to back – I will leave 30+minutes between sessions to be able to carefully clean

• I will have gloves, sanitize wipes and hand sanitizer available for your use

All athletes are required to wear masks or facial coverings, wash/sanitize your hands before coming to the Fit Studio, and — most importantly — stay at home if you are feeling sick.

I am also able to accept contact-less payments - you can make payments via my website prior to your appointment.

What I will not be able to provide for you at this time:

·      My Restroom is not available

·      There is no place for you to change your clothes – you will need to be in your cycling shorts/shirt when you arrive.

I am carefully monitoring the situation. The most important thing is to make sure I conduct business in a safe environment.

If you have specific questions not addressed here or on the website, reach out to me.

I look forward to seeing you!

-Tom Regal

TriTomR Endurance Newsletter 004

Hi and Welcome to the TriTomR Endurance Newsletter No. 004!

My goal is to bring you some thoughts and insights in short and easily to digest bits - cool things I discover and like to share on a (mostly) weekly basis. I look for this to evolve over time and please let me know what you like (and don't like), your feedback is most appreciated!                   -Tom R.

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Things I’m looking Forward to:
 
The UCI Track Cycling World Championships start tomorrow 2/26 through 3/1. If you’ve never checked out track cycling, you should. It is amazing to watch these athletes go up to 50mph on a 250m track with banking up to 44 degrees! You can check out the action if you have the Olympic Channel or the NBCSports streaming app. Here is the schedule and info:
 
https://www.uci.org/track/events/uci-track-cycling-world-championships-presented-by-tissot
 
And here’s a great piece for some background to what you will be seeing:
 
https://www.evanscycles.com/coffeestop/advice/beginners-guide-to-indoor-track-cycling
 
 
For the Runners…..the US Olympic Trials marathon takes place this Saturday in Atlanta. Top finishers will represent us at the Olympics this summer. Catch it on NBC at 9am PT.
 
 
And for you Football fans – if you’ve never looked at the NFL as a business, you should check out the Combine on the NFL Channel all this week. Potential draft prospects are measured, tested and put through drills on display of the entire league. Pretty amazing athletes to watch.

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Fit Studio Notes:
 
I have lots of demo saddles from Union Sport, ISM and Cobb. So, if you are uncomfortable on your seat or it’s worn out and needs replacing, you can try some different models and find the one that’s best for you. Call me and let’s chat. When you find the one you like, as a reseller for these brands I can order it and you'll be good to go!
 
https://www.tritomrendurance.com/new-page
 


Training Notes:
 
For those of you that will watch the Olympic trials marathon, you might get the bug to go out and run (or start running again) like I always do. Here is a great video from Bobby McGee, one of my favorite running coaches, that gives you some of the basics on run form. It’s a 6 min video that will give you some things to work on:
 
 https://www.youtube.com/watch?v=Xnsii2H-HxM
 
If you have questions on your running (or swimming or biking) and are considering your first 5k, sprint tri, or want to jump up to longer distances, a coach can help guide you to proper form, keep you motivated and on track. I can help. Best way to get started is 90 min coached sessions for you or bring some friends. Custom tailored to your needs. Check out what I have to offer:
 
https://www.tritomrendurance.com/coaching-services
 
 
Thought for the Week:
 
If my mind can conceive it and my heart can believe it, then I can achieve it.
            -Muhammad Ali
 
 


Please forward this newsletter to friends who might like to read and subscribe. Have any suggestions of things I should cover or include (or exclude)? Let me know!

TriTomR Endurance Newsletter 003

UMWC Day 2 “Red Road”

Hi and Welcome to the TriTomR Endurance Newsletter No. 003!

My goal is to bring you some thoughts and insights in short and easily to digest bits - cool things I discover and like to share on a (mostly) weekly basis. I look for this to evolve over time and please let me know what you like (and don't like), your feedback is most appreciated!                   -Tom R.

---

Things I’m looking Forward to:

Bike MS Los Angeles Coastal Challenge May 16th and 17th 2020 – If you haven’t heard already, we are taking the LA Bike MS ride back to the coast, riding from Santa Monica to Ventura. A favorite route of many riders, you get 30, 60 or 100 miles on day 1 and then 30 or 50 miles for day 2. Check it out here:

https://secure.nationalmssociety.org/site/TR/Bike/CALBikeEvents?pg=entry&fr_id=30865

Now’s the time to register and get training. Our team Power of the Pedal has started our weekly rides. Come ride with us. Join our team and get 15% off registration with code: TEAMUP

http://main.nationalmssociety.org/goto/powerofthepedal2020

The new Picky Bars product is out!  Drizzle!

It takes nut butter to the next level and beyond. Can’t wait to try it out!  www.pickybars.com     

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Fit Studio Notes:

Now’s the time to get your bike in the best working order – serviced, cleaned and get fitted.

My studio hours are pretty flexible – weekdays, evenings and weekends. Let’s find a time that works for you.

https://www.tritomrendurance.com/new-page

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Training Notes:

Great article I read from Brad Stulberg on Outsideonline.com – “The Great Fitness Scam” https://www.outsideonline.com/2409177/america-health-fitness-spending

It’s mind blowing the amount of money (Billions!) we, as Americans, spend each year on activities, clothes, tech, classes etc., more than any other nation and yet we are at ranked 143 globally for actual participation……..Think about that. We buy it but don’t use it. Brad breaks it all down and makes the case for getting back to basics.

Some more Mobilization work for this week. Since I’m rehabbing foot and ankle issues, I’m sharing what I’m learning and doing to get back to full fitness and activity. This time it’s regarding the dorsiflexion of the ankles. I’m trying to build back mobility in my feet, this means dorsiflexion (pulling the foot back and up) and plantar flexion (lengthening or straightening the foot out). Both of these are critical to our movement and balance, and the goal is to have a full range of motion to keep the body from overcompensating and causing injury.

Here is a great mobility exercise from Dr. Kelly Starrett on dorsiflexion mobility:

https://www.youtube.com/watch?v=BydGeYiA87s

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Thought for the Week:

You have to show up, day in and day out, and pound the stone.

            -Brad Stulberg

Please forward this newsletter to friends who might like to read and subscribe. Have any suggestions of things I should cover or include (or exclude)? Let me know!

TriTomR Endurance Newsletter No. 002

Hi and Welcome to the TriTomR Endurance Newsletter No. 002!

My goal is to bring you some thoughts and insights in short and easily to digest bits - cool things I discover and like to share on a (mostly) weekly basis. I look for this to evolve over time and please let me know what you like (and don't like), your feedback is most appreciated!                   -Tom R.

Things I’m looking Forward to:

Super cool new product release from Picky Bars this Friday 2/14. Can’t talk about yet but you will want to sign up for the Picky Club on Friday. They have lots of good food, check it out https://pickybars.com/

No more foot pain……. Yes, I am looking forward to this. Some of you might know that I’ve been dealing with some foot and ankle issues from last year – and of course made some things worse by racing Ultraman Hawaii with said issues. Anyway, I’ve been healing over the winter and one of the things that has surprisingly helped me is going to a zero drop shoe. Any shoes with heels and a good deal of running shoes have a drop from the heel to the toes, anywhere from 15mm to 4mm. I’ve always had shoes with at least 11mm of drop so I was super surprised that my most comfortable pair of shoes these days is the Altra Torin 4 and it has no drop at all. Here’s a great video that explains what all of this means in more detail: https://youtu.be/FfL0ByS4-Vk

One of these days I’ll get to making some of these videos myself but for now…..

Fit Studio Notes:

My studio hours are pretty flexible – weekdays, evenings and weekends. Let’s find a time that works for you. I have some slots available for this Holiday weekend coming up so reserve you space soon.

https://www.tritomrendurance.com/new-page

Training Notes:

This is the time of the year to work on fundamentals – you’ve taken a bit of a break from training through the holidays and beginning of the year (or at least you should have!). Now’s the time to get back into it. Start with some self-care (such as a massage or two, reflexology for your feet, some mobility stretching) and work on taking care of your body to get it ready for the training ahead.

Then build some strength. You don’t need to spend a lot of time or money – there are some basic moves that will build strength and balance. Check out this article in Triathlete Magazine: https://www.triathlete.com/2019/12/training/injury-prevention/build-durability-this-winter-with-this-garage-workout-series_385698

And no, you don’t have to be a triathlete……..these are good for any active lifestyle. J

Thought for the Week:

It’s not because things are difficult that we dare not venture. It’s because we dare not venture that they are difficult.

            -Seneca

Please forward this newsletter to friends who might like to read and subscribe. Have any suggestions of things I should cover or include (or exclude)? Let me know!

TriTomR Endurance Newsletter 001

Hi and Welcome to the TriTomR Endurance Newsletter No. 001!

My goal is to bring you some thoughts and insights in short and easily to digest bits - cool things I discover and like to share on a (mostly) weekly basis. I look for this to evolve over time and please let me know what you like (and don't like), your feedback is most appreciated!                   -Tom R.

Things I’m looking Forward to:

-Super stoked to be picked as a Picky Bar AmBADASSador this year! I’ve been following this company since its inception and using their food to fuel my training and races. They make great food and are pretty cool people. I only like to work with brands that I use and believe in and they fit that criteria. Lots more to come on this.

Fit Studio Notes:

 Here’s a great article from a couple of years ago on why you should get a bike fitting done. Still one of my favorites as they cover all the details of what the experience should be. It’s a 5 min. read that will answer a lot of your initial questions.

https://www.bicycling.com/training/a20023410/why-you-should-invest-in-a-bike-fit-this-season/

My studio hours are pretty flexible – weekdays, evenings and weekends. Let’s find a time that works for you.

https://www.tritomrendurance.com/new-page

Training Notes:

The Hip flexors are a group of three muscles (iliacus, psoas major and rectus femoris) that work to draw the knee back towards the abs to complete the pedal cycle. Cycling (and sitting) keeps these muscles in almost constant flexion and if they are not stretched out can become quite tight. This tightness greatly effects cycling performance as well as sets you up for injury. One of my favorite stretches for this is the ‘couch stretch’. Check out this video from Kelly Starrett -

https://youtu.be/ulgAOykAgV4

Thought for the Week:

Time is a created thing. To say ‘I don’t have time’ is like saying, ‘I don’t want to’.

            -Lao Tzu

Please forward this newsletter to friends who might like to read and subscribe. Have any suggestions of things I should cover or include (or exclude)? Let me know!

Supplementation - Buyer Beware!

There are so many options when it comes to supplementation - but what do you really need?

This is one of the better articles that I’ve seen regarding supplementation. As athletes, we are always looking for ways to perform at our best but should always be careful of what we are putting into our bodies. The global dietary supplement market is valued at over $130 billion (USD) and is self-regulated. That’s right, they regulate themselves. So It is easy to believe that all supplements are created equal – magnesium is magnesium, right? – but purity levels vary. What the labels don’t tell you is how much is too much. What you might not realize is that after a certain point the supplement can actually do more harm than good.

What to do?  Try to eat right and get most of your essential vitamins and minerals from whole foods, then work with your Doctor or a certified nutritionist (or both!). Have your Doctor run some lab tests to see where your body is at and if supplements would be helpful – especially if you are going to be in a phase of heavier training loads. And do your research. Check with the independent testing labs listed in this article – Labdoor and ConsumerLab and other reputable informational sources such as The Science of Sport and FoundMyFitness. The information is out there you just have to do the work to educate yourself.

https://www.outsideonline.com/2323391/supplement-testing-companies-labdoor-consumerlab?utm_source=ActiveCampaign&utm_medium=email&utm_content=Endurance+Sportswire+Fri+edition+-+Today+s+news+in+the+running%2C+cycling+and+triathlon+industries&utm_campaign=ESW+Fri++7%2F6%2F2018