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Kissena Coaching Program - Velocious Coaching

1522 comments · 14741 views
PatrickGrehan
Dec 19, 2018 at 03:59 PM
BUMP

dont forget to register for tomorrow’s webinar:

Maximizing Your Base Training

Dec 20, 2018 8:00 PM EST 

See link above 

TimCusick
Dec 20, 2018 at 12:38 PM
Join us if you can!  This is not going to be a big formal presentation, really just about 10 slides but a good "discussion" of how to maximize this program. 
KathyWatts1
Dec 20, 2018 at 03:15 PM

KathyWatts1
Dec 20, 2018 at 03:24 PM
Hi Team Kissena!  Kathy here...just wanted to invite the group to our Velocious weight loss challenge!  It's is run by Dr. Namrita Kumar, the Velocious nutritionist and will start on January 7th...eat drink and be merry now...then get back on track!!  for more details https://www.velociouscyclingadventures.com/nutrition-challenge 
The entire program is only $99.95 for the 8 weeks and we would like to offer the group a 20 % discount to join.  Just type in the coupon code VECNUTRITION20 
https://www.velociouscyclingadventures.com/store/8-Week-10-Pound-Challenge-p126581863 
TimCusick
Dec 21, 2018 at 03:46 PM
Team - here is the link to the recorded version of last nights webinar on maximizing your base training:  https://youtu.be/Yhz_XOhJIso  
David Yang
Jan 02, 2019 at 02:08 AM
After a tumultuous year or four of other life priorities, looking fwd to getting back in shape 2019.
Scott Kuhlke
Jan 02, 2019 at 04:36 AM
KathyWatts1 said:

Hi @KathyWatts1 ( @Kathy Watts)  does the nutrition program also follow a workout plan?  After moving and getting settled in a new city, I ready to get back on schedule.  And I don't think I can lose 10 pounds , I'm within my same weight band ... for me it's more about getting strength and fitness back.  Is this the right plan?  Thank you!
RobertPeras
Jan 03, 2019 at 03:24 AM
I just signed up! 
David Yang
Jan 04, 2019 at 03:34 AM
Fast times at VEC high tonight. SST group ride on zwift. The hardest part of getting back into training is remembering what cadence at which gear produces how much power on my dumb trainer. That and my sit bones getting used to being on a saddle. Going into Saturday's ftp test, pretty sure I'll be at the lowest I've been in years - 200w. Goal is 280 - 300w sometime this year which I know is realistic and attainable, barring injury.
TimCusick
Jan 04, 2019 at 10:45 AM
David - last night was a good workout!  I find a lot of people don't address "cadence" in their winter training and when they do, it takes some time to adapt (hurts a little more for a while).  I will post the Zwift Group Workouts here so others can join. 
KathyWatts1
Jan 04, 2019 at 02:47 PM
Hey @Scott Kuhlke, sorry to be slow in my reponse.  The 8 Week 10lb Challenge   is a nutrition plan designed for endurance athletes.  Our Velocious nutritionist Dr. Namrita Kumar has created this program to help those that want to learn better eating habits and teach athletes how to time their nutrition, what macro nutrients and percentages they need.  The Challenge kicks off with a webinar on Monday night January 7th that reviews the program.  You will recieve two ebooks, one with the Challenge overview and one with the meal plans and recipes.  You also recieve a Energy Needs Calculator spreadsheet.  Another huge part of the Challenge is the private Facebook group.  Participants can ask Namrita questions or talk with one another about the diet etc. 
We have a good group and would love to have you or other members join us. 
 
https://www.velociouscyclingadventures.com/nutrition-challenge 
eloy
Jan 06, 2019 at 10:56 PM
I'm signed up for the The 8 Week 10lb Challenge as well. 
PatrickGrehan
Jan 06, 2019 at 11:23 PM
Damn, we are gonna have some skinny fast guys in a few months 
David Yang
Jan 09, 2019 at 03:27 AM
Looks like I'm the weirdo on the east coast doing the group zwift workout at 9p ET! Still trying to find my rhythm, but even after only a week on the training plan I'm noticeably stronger. 
TimCusick
Jan 09, 2019 at 10:25 AM
lol...I saw your file, you nailed it!  Fruit Loops is a tough workout! 
RobertMullen
Jan 09, 2019 at 04:29 PM
Man, that workout really messed me up. I could only get through one and a half reps before pulling the plug. I started some gym work on monday so I think that combined with a strength workout was a recipe for disaster haha. I'm looking forward to giving it another go, maybe off the trainer, sometime in the future. 
David Yang
Jan 10, 2019 at 05:16 PM
Looking forward to tonight!
TimCusick
Jan 10, 2019 at 07:27 PM
Here is a link to the 5:30pm VEC workout:  https://zwift.com/events/view/129626 it is open to anyone that has Zwift.  Log on 5-10 minutes early to get warmed up

TimCusick
Jan 10, 2019 at 07:28 PM
Here is link to the 9:15pm (same workout, Brig leads this one) - https://zwift.com/events/view/130214

David Yang
Jan 11, 2019 at 09:26 PM
It was popping last night. Brig led the group through an (I think?) SST workout. I found this harder than the shorter effort intervals on Tuesday And my legs are definitely feeling it. 
TimCusick
Jan 11, 2019 at 11:12 PM
David - yea that was a fun one! I was feeling it today. 
PatrickGrehan
Jan 12, 2019 at 12:27 AM
I was sick this week but would be interested in joining the late ride next Thursday. Looks like fun
TimCusick
Jan 22, 2019 at 07:43 PM

 Velocious Endurance Coaching team in our Tuesday Night Zwift workout, follow the links below (same workout, just two times). The workout? Power Pyramids!

6:05pm EST: https://zwift.com/events/view/137187

6:10 PST: https://zwift.com/events/view/139073


RobertMullen
Jan 23, 2019 at 01:18 AM
That one was pretty tough! I like when the longer sets are broken up into pieces like that though. I think it makes it a little more manageable between the ears
TimCusick
Jan 23, 2019 at 12:25 PM
Robert, glad you came!  That was a hard one, the cadence changes add up.....
eloy
Jan 28, 2019 at 07:46 PM
As some of you know, a few kissenistas signed up for the VEC nutrition, Bobby, Scott, and myself, among some other 25-30 people.

We are not even halfway and i am down 8 LBS from my Jan 1st weight.

Namrita guidance is awesome. We are eating super well, and slowly but surely starting to feel better fueled in my rides. Recipes have been super easy, and quite delicious (but frankly, you can eat whatever you want)

(photos by me, duh)





TimCusick
Jan 28, 2019 at 08:55 PM
Sweet!  That is a great program!  We are going to start a new one soon, will update group when we do! 
David Yang
Feb 04, 2019 at 01:10 AM
One month of loosely following the time crunched train plan I've gone from barely cracking 200w to 235w. Based on previous years on Tim's plans, I'll probably hit 270 in another month or so. Looking forward to my goal for the summer months and hitting 300w+.

TL;DR get on one of the training plans and see genuine results.
TimCusick
Feb 05, 2019 at 07:30 PM
Great stuff David!!
TimCusick
Feb 05, 2019 at 07:31 PM

Team - join us tonight for some "Build and Cruise" work! Here are the links:

6:05pm EST: https://zwift.com/events/view/145537

6:10pm PST: https://zwift.com/events/view/148320

Please note the workout description in Zwift is incorrect, should read:

This Velocious Endurance Coaching (VEC) Workout ss focused on your ability to at building your power at (or near) your FTP. This workout is simple enough, starting out with a 10 minute warm-up featuring 3 x 45 fast spins to open up the legs. The core of the workout begins with 5 x 80+ RPM big Gear Wind Ups which help build force and power (Build). A Wind Up is a big gear acceleration from 0 RPM to 85+ rpm while in a 53 x 15 ish gear. After a brief rest at endurance pace, we will complete 4 x 8 minute steady state intervals just at or just above your Functional Threshold Power (Cruise). During the Cruise intervals, we will work on cadence and breathing to imporve your power output over time. The goal of the workout is to build both force and power at FTP effort level while enhancing your ability to improve your aerobic energy system.

Join Brig Brandt and I for some fun!