Complete Performance

Official Blog of Endeavor Performance

January Training Offerings

Happy New Year! We have a lot of exciting training offerings planned for January to help you kickstart your training for the upcoming spring.  We have also added additional session times at both locations. I’m confident that for anyone that trains at Endeavor Performance he/she will see improvement in their fitness and performance.  This early season training series is one of the most effective methods to kickstart your preparation for 2015. The key to training properly is to make the training appropriate, structured, focused and fun.  The sessions are structured with doses of properly constructed efforts and rest periods to ensure you receive the highest impact workout.  You are not just riding your bike… you are training like a professional athlete while being coached professionally.  You won’t get this format anywhere else in Nashville or in the Southeast for that matter.   INTRO TO ENDEAVOR PERFORMANCE TRAINING – 60 minutes – **FREE** If you or someone you know are new to the sport of cycling or new to the concept of indoor training at Endeavor Performance, we want to welcome you both to a free 60-minute session.  The session will introduce you to our training method, our software and our facilities.  The sessions will happen on Saturday, January 10th from 10:30 to 11:30am at both the Cool Springs and Midtown studios.  You can sign up using the link below View the training schedule at endeavorperformance.com to link to the training schedule.   SEASON PREPARATION II SERIES – 90 minutes The series offers an opportunity to enhance your preparation for the upcoming season or to kickstart it.  The series offers appropriate training for all athletes.  For those of...

Indoor Training – Saturday, January 3rd 2015

Want to kick off the first weekend of 2015 with some training?  There’s a high chance for rain Saturday so we thought we offer a few opportunities to do just that.  In addition to the regularly scheduled 1.5-hour session at 8am in Midtown, we’re offering a 2.5-hour session at each studio.  The 2.5 hours will be ridden at your own pace in a group environment.  You’ll be riding a virtual course with the trainer adjusting resistance based on the road grade and your desired intensity.  It’s the next closest form of training to riding outside – riding your own bike on a computer-controlled trainer. Each session will be broken into two parts with a small break in between.  The first part is ridden on a virtual course at your own pace.  The second part is a workout based on your functional threshold power and will be lead by the class instructor.  Endeavor Performance’s 2.5-hour session is comparable to riding 3 to 3.5 hours outside so your time will be efficiently spent. Sessions times are as follows: Saturday – 8 to 9:30a   Regularly scheduled 1.5-hour session – Nashville-Midtown only (spots still available) Saturday – 10:30a to 1p – Nashville-Midtown Saturday – 9 to 11:30a – Franklin-Cool Springs Cost is $35 Go to the training schedule page at endeavorperformance.com Contact Todd Nordmeyer at 615.419.3593 or at thecoach@endeavorperformance.com if you have any...

**REMINDER** Endeavor Performance Christmas Party – Friday, December 12th

We want to invite everyone to our Christmas party!  Come celebrate the Christmas season with us and allow us to celebrate your past season’s accomplishments.   We have Jamaica Way catering the party and we’ll have some adult beverages. Come see us and your friends on Friday, December 12th from 6 to 10pm.  The party will be at the Nashville-Midtown studio – 1811 Hayes Street, Nashville TN Parking on Hayes Street will most likely be limited therefore my recommendation is to park on the neighboring streets or in the Hutton Hotel parking garage.  The parking garage’s entrance is located next to the studio’s entrance.  Bring the parking ticket and we’ll validate it for free parking. If you have any questions, please contact us at info@endeavorperformance.com See you...

Endeavor Performance Christmas Party

We want to invite everyone to our Christmas party!  Come celebrate the Christmas season with us and allow us to celebrate your past season’s accomplishments.   We have Jamaica Way catering the party and we’ll have some adult beverages. Come see us and your friends on Friday, December 12th.  The party will be at the Nashville-Midtown studio – 1811 Hayes Street, Nashville TN – from 7 to 10pm. If you have any questions, please contact us at info@endeavorperformance.com See you...

December Training Offerings

Hi athletes and friends! We’re excited to announce our coming series – Season Preparation I – during the month of December.   The five-week series is a great opportunity to enhance your preparation for next season or to kickstart it.  Whether you maintaining your fitness or needing to be reacquainted with you bike, this series’ objective is to build a base-level of fitness for upcoming 2015 season. The training is suitable for any level of athlete! In this preparatory cycle of five weeks, several key objectives are targeted: Stimulate an increase in lean body mass, a decrease in fat mass and strengthening of the musculoskeletal system. Increase short-term work capacity, which will reduce fatigue in the upcoming stages of training (i.e. increase muscular endurance capacity). Stimulate an increase in capillarization, which allows for an increase in oxygen and nutrient delivery. Stimulate a decrease in submaximal heart rate and resting blood pressure. Stimulate hemoglobin concentration, red blood cell number blood volume. Increase cycling specific neuromuscular coordination. The training will introduce drills to improve pedaling technique and encompass a variety of steady efforts at low to moderate intensities (e.g. 10-minute tempo interspersed with high cadence drills). 90-minute session cost: 1 for $25, 5 90-minute sessions for $100 or unlimited 90-minute sessions for $150. If you have questions about whether this series is for you, please reach out to me.  My contact information is listed below View the training schedule at http://endeavorperformance.com/training/training-schedule/. I’m confident that for anyone that trains at Endeavor Performance he/she will see improvement in their fitness and performance.  This early season training series is one of the most effective methods to kickstart your preparation for 2015. The...

Anyone can ride hard… not everyone can ride efficiently

Pedaling a bicycle (i.e. generating power on a bike) is not only dependent on the strength of the muscles, but also on a series of neuromuscular patterns.  The more coordinated we make these patterns be, the more efficient we generate power in a bio-mechanical sense.  If you want to further excel at the sport of cycling, you need to possess not only the ability to pedal hard but also the ability to pedal efficiently. December is a special month for Endeavor Performance.  In December we start everyone with a clean slate and kick off training for the next year’s season.  Before we progress to solely dedicate time to developing fitness we allocate time to work on pedaling technique.  Listed below are a few of the drills we’ll be completing this month. Isolated Leg Anyone who has attempted to pedal with a single leg knows how much strength and coordination is required to pedal strongly and efficiently.  This drill creates the need for the legs to both be strong and efficient. Spin-ups Spin-ups are an effective drill to be aware of your pedaling pattern by thoughtfully increasing your cadence over an increment of time.  Slowly working up to higher cadences allows the athlete to be intent of staying efficient. 9 to 3s Pedaling as if the feet were on a clock dial, the objective is to sooner initiate each pedal into its power phase.  The drill helps the athlete engage their muscles (specifically hip extensors) prior to 12 o’clock (otherwise known at top-dead-center (TDC)).  We see many athletes wait too long in the the power phase producing hard but inefficient patterns. Interested in working to...

Sodium Bicarbonate Could Improve Exercise Performance

Could Sodium Bicarbonate, the active ingredient of baking soda, be of use to increase performance?  The recent study: http://www.ncbi.nlm.nih.gov/pubmed/22941193 concluded that Sodium Bicarbonate does demonstrate ergogenic efficacy for resistance exercise.  In particular the endurance to failure noticeable increased from the placebo group.  And although the study was conducted by way of resistance exercise, one can make an argument that supplementing with Sodium Bicarbonate could help one’s endurance in...