GSUB Endurance Coaching

Guided, Scientific & Ultimately Balanced [GSUB] Training

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Race Walking is an Olympic Sport, Can Learning About it Help in Your Training?


A few weeks ago I was doing some studying on different Olympic sports to see if I could come up with different training methods for my endurance athletes.

I came across the sport of Race Walking.

Yes, it is a sport and yes, it is very taxing on your body. I wanted to write up an entire article discussing it but found this video instead.


How to Build Cycling Base Miles During the Winter


When you are riding a bike a long distance which is usually two hours or more at a steady pace this is known as the base ride. The body will use more oxygen and burn more fat according to Joe Friel.

Friel is a coach and author of the Cyclist Training Bible. When riding the body will develop additional capillaries which will help get the oxygen to the muscles thought the blood. The mitochondria which is part of the cell responsible for energy production will help burn up stored fuel and turn it into energy. This will allow you to ride both faster and longer.

Biking can be social and fun. When riding you can spend time with your friends while getting into shape. If a rider peddles only at a high intensity they will often burn out quickly.

Building a strong base will require a time for test. The body needs a break to rebuild and recharge. Intense of intense riding take it easy for a couple of weeks while the body recovers. In addition to riding add some general strength training exercises and other workouts. This will also help a person prepare for long rides.


Long rides at a slow pace at a level 2 intensity can help burn week. Keep the intensity constant and do not go too fast or too slow. If the weather is bad ride the exercise bike indoors. A long ride is anything from 90 minutes and above. Four percent of the workout should be performed at a level 2 intensity.

Stroke Savvy

When pedaling develop a consistent pace and use consistent force. Mountain biking will allow you to develop a smooth stroke when pedaling. Two or three times a week you can also do cadence for 95 revolutions for every minute.

Add Some Force

Riding a bike for an extended period of time will require both strength as well as power. Take a day or two a week to ride on smaller hills. Sitting in the middle of the bike will work out the hips and the knees. It will also improve power. If a person is over the age of 40, female, or a smaller ride they often need to build up muscle mass in their lower body. Moves such as pedaling, squats, and leg presses can help increase power.

Take Some Time

There is no set number of how long this base building period is going to take. For some it averages between six and twelve weeks. A person can use a heart rate monitor to measure their base. They will need to get their output rate as well as their heart rate.

To find this rate divided the power number by the average heart rate. You should then look for an upward trend as you ride. When the number becomes stable be ready to move onto a higher phase. If you ride but not in extreme conditions you should be able to tell when you are making progress. It should feel easier to ride and require less energy. If you feel that you are no longer making progress then you have found your base.

No Rush

Many people think that this training is going to be quick. They feel that if they do not put in enough effort or intensity than the efforts are worthless. High intensity training will not help to build endurance. It can help a person each their V02 max.

When you take training slow and put some effort into it you should be able to build up your endurance. This will keep you from peaking too early.

How to Make it on Your First 100 Mile Ride


It’s safe to say that not all bike rides were created as equally as others. While some rides were supported with SAG vehicles and rest stops that enabled riders to both stop and refuel while on the way to their destinations, century rides were built with a more comfortable attitude towards all of their events. The specific items that you bring with you depend on the actual ride itself, meaning you should take the time to research what kind of support your ride gives you.

When it comes to a 100-mile ride, however, there are some important items that you definitely should not go without!

What to Pack in Your Saddle Bag

The first thing to keep in mind is that if you’re without a good saddle bag, a century ride is definitely a good reason to invest in one. These are the basic items that you should include in this type of bag:

  • Patch kit
  • One or more spare tubes
  • Tire lever
  • Cartridge of CO2
  • Multi-tool

What to Pack in Your Back Pockets

When you see three rear pockets in cycling jerseys, it’s important to know that these exist for a specific reason. They’re there for you to use every bit of as wisely as you can. Typically, these are the areas in which you will want to put items that you will want to access the most. This will generally consist of a Ziplock bag that contains the following:

  • Your driver’s license
  • Insurance information
  • Mobile phone
  • Money
  • Tube of sunscreen
  • Road ID containing all of your personal information (optional)
  • Nutrition of your choice
  • Energy bars
  • Gels (typically two caffeinated gels and one non-caffeinated gel; the caffeinated one should be used within the last 20 miles or so when you’re likely to need a boost)
  • Banana
  • Extra water bottle

What to Pack on Your Bike

As expected, there are some items that will simply be too large to fit either in your saddle bag or inside your jersey pockets. In cases such as this, be sure to have both water bottle cages installed on your frame installed. Additionally, invest in the following:

  • Two water bottles; one should contain a nutritional supplement, while the other should contain plain water.
  • Compact frame pump

100-mile-bike-rideHere are some additional tips that will help you along the way in completing your 100-mile bike ride:

Always Stay Loose

Staying as loose and relaxed as possible is perhaps the most important thing that you can do during any century ride. In fact, many veterans recommend that instead of keeping your body locked in, you keep it loose, relax your shoulders, and keep your elbows slightly bent. Doing this will prevent your back and neck from tightening up while you’re riding.

Always Know Where You Are

A lot of established riders always know what to do in order to prevent themselves from getting lost; however, it’s always important to have some sort of a backup plan established just to be on the safe side. For instance, consider packing a map or coming up with a cue sheet. Even better, bring along a GPS, which will greatly help you figure out just how far along you actually are.

Try Losing Weight

If by chance you happen to be overweight, chances are you may be thinking of some ways that you can lose those extra pounds. On the other hand, if you’re already in good enough shape, then you can use your bike to help you along in your weight loss journey! The most important thing to remember is to not overdo anything.

Enjoy Your Ride

Always remember that when it comes to riding, the most important thing is to have as much fun as you can with it, no matter what your reason for riding may be!

What is Guided, Scientific & Ultimately Balanced [GSUB] Training

We are a team of coaches who coach athletes independently.

Several of us use traditional methods of coaching to get the best results for our endurance athletes. Some of us use modern, experimental methods to achieve the desired results. Overall our goals are the same – to make you a better athlete.

Together we provide you with guided, scientific and ultimately balanced training plans. We have teamed up as individual coaches to tackle each client together.

Our approach is guided. It’s guided because we give you the entire plan, from nutrition to workout, weekly. We only GUIDE clients we want to work with. And your plan is guided because we lead you down the path to ultimate performance.

We’re scientific because each of our coaches are trained – whether traditional or modern approaches – all are targeted and based on research. Scientific research. This helps you in the end because we have a foundation for your training plans.

We’re ultimately balance because our approach understands that unless you are a professional athlete (and therefore not needing a GSUB coach) you have to work your life around your training. Or is it the other way around. Either way, we strive for balance in our lives and in yours.

There you have it, GSUB coaching is all about getting the best results for you and for us. We get better when you get better.

We perform our best when you perform your best.

That’s what GSUB Coaching is all about. Oh, and we’re based in Germany and all speak English.