In mid 2011 I began working with 2 teams (from a large corporate) with the focus on creating a sustainable culture of open and honest communication and responsible behaviour based on love not fear.
The upshot of all this is that I have re-designed the Open Up Communication workshop and coaching program specifically for the larger corporate business market. I am excited to be offering my work to a broader market and would love your comments, feedback and, of course, referrals to anyone you feel would be open to the opportunity.
Something is holding you back from where you want to be, and you just can’t put your finger on it. You know there’s resistance somewhere. Maybe your motivation is low or you feel some restlessness. The Essential Energy Roadmap allows you to look at yourself from a different angle than you may have seen before. The Essential Energy Roadmap gives you insight into which areas of your life might be pulling your energy down so that you can make shifts that free your energy up, making you able to do more.
Unlike Myers-Briggs or similar assessments that look at personality type, this assessment looks at the attitudes and behaviors that you project. First we need to know where you are starting from so that we can see where you want to go! Where are you stuck? Developed professionally by the Institute for Professional Excellence in Coaching, the assessment consists of an online questionnaire which takes about 20 minutes to complete.
During this session we’ll go over the information in the report and look at how it is manifesting for you and which areas of your life are most affected.
The Energy Leadership report includes two graphs which will show you how your energy is distributed across seven levels under normal circumstances and also under stress. On any given day, your energy levels flow up and down the scale, spending time in each level.
Within 2-4 weeks of your debrief session we will meet again to see how the information you learned about yourself is showing up for you and where you are seeing your patterns more clearly. At that time we can also address any questions that have come up for you or make tweaks to the plan you made in your debrief session. The intention is to transform the culture from the middle out and although it is early in the whole process, there have been some noticeable shifts in how people are relating and communicating and in the outcomes they are creating. The fundamentals remain the same and the delivery is different to cater to the various teams, groups and people dynamics peculiar to large multi-national businesses.
I am a firm believer that the more you know about yourself; the better able you are to harness your own abilities and to move yourself forward.
It shows you how your energy is distributed, where you get stuck, and what happens to your energy under stress. The results are then calculated and compiled into a 10 page report that is sent to you prior to the debrief session. Once we identify where your own thoughts, feelings, and behaviors can either help or hinder you, we can create a map will all of the signs and indications of where to shift and turn to change the direction in which you are headed.
But circumstances, attitudes, and behaviors can cause bottlenecks in our energy flow resulting in stuckness, resistance, and other roadblocks to moving forward. They have learned healthy ways to cope with the stress and problems that are a normal part of life. Start Training Open MTB Coaching day recaps MTB open coaching day recap November 2015 by Lynda Wow – we had a great crew of athletes tune in during our November open coaching day. This unique assessment shows you how your energy, both positive and negative, is affecting the way you relate to yourself, everyone, and everything around you.
And this means anyone who is committed to creating change in their workplace can if they choose to.
Here is our MTB open coaching day recap of all the questions, answers and discussions from the day.Our next open coaching day is December 3rd. However, many things that happen in  life can disrupt your emotional health and lead to strong feelings of sadness, stress or anxiety.
We host open MTB coaching day on our LW Coaching Facebook page on the first Thursday of each month. For example, high blood pressure or a stomach ulcer might develop after a particularly stressful event, such as the death of a loved one. Tempo?Coach Lynda: Mark, start out running at low volume and intensity and build up very conservatively. Getting injured running is really common due to low adaptation of joints combined with high cardio fitness and endurance.


Also, when you are feeling stressed, anxious or upset, you may not take care of your health as well as you should. You may not feel like exercising, eating nutritious foods or taking prescription medicines. It seems to work but I am curious if there are any adjustments I should make to it because CX is different from XC racing? Thanks Mike WelchCoach Lynda: Mike, I recommend adding a couple of laps of the race course to your CX warm up and 2-3 of 15-20 sec higher intensity bursts on the course. You may not be used to talking to your doctor about your feelings or problems in your personal life. But remember, he or she can’t always tell that you’re feeling stressed, anxious or upset just by looking at you.
First, he or she will need to make sure that other health problems aren’t causing your physical symptoms. It is wrong to share my training plans, is akin to stealing and will put me out of business quickly if everyone does it. If your symptoms aren’t caused by other health problems, you and your doctor can address the emotional causes of your symptoms. Your doctor may suggest ways to treat your physical symptoms while you work together to improve your emotional health.
If your negative feelings don’t go away and are so strong that they keep you from enjoying life, it’s especially important for you to talk to your doctor.
If you are already racing at the top of Cat 2 and have plans to upgrade to Cat 1 asap then the Cat 1 plan should work for you also. Sorting out the causes of sadness, stress and anxiety in your life can help you manage your emotional health.
You recommended adding an hour to one week of my rides every 4 weeks, but I saw no difference.
If feelings of stress, sadness or anxiety are causing physical problems, keeping these feelings inside can make you feel worse. However, keep in mind that your family and friends may not be able to help you deal with your feelings appropriately.
Assuming all of these factors are in your sweet spot and not an issue, I recommend taking a week off training for extra recovery between each plan. Try not to obsess about the problems at work, school or home that lead to negative feelings. Also drop the most intense interval ride from the plan and replace it with a recovery day every third week during the Build, peak and race plan and the stage race plan. This doesn’t mean you have to pretend to be happy when you feel stressed, anxious or upset. It’s important to deal with these negative feelings, but try to focus on the positive things in your life too.
Some research has shown that having a positive outlook can improve your quality of life and give your health a boost. You may also need to find ways to let go of some things in your life that make you feel stressed and overwhelmed.
And do you incorporate your program into practices or do you the kids apply that on their own outside of practice?Coach Lynda: Andy, Thx for posting – I love talking about NICA HS racing and NICA training plans. To have good emotional health, it’s important to take care of your body by having a regular routine for eating healthy meals, getting enough sleep and exercising to relieve pent-up tension.
The homework we give them to do alone is “go ride for 1.5 hours” and I estimate we get about a 50% compliance with that.
If you want them to do anything structured you need to be there coaching them every step of the way.Andy Collier: Makes sense but are you able to follow the in-season training plan during 3 days of practice time with coaches? Same kind of question for offseason, how do you strike the right balance of consistent training with kids where 5 days a week might not be possible? With accurate training that is plenty to develop fast kids appropriately in a healthy manner.
One more question… this will be the first time most if not all our kids will be following a structured plan so obviously they should invest in a HRM. A HRM is a great tool but the reality (reality again!!) is that only the top few students will follow through on using the HRM and the information. For the majority it is a headache item for the coach to nag about and manage and simply not worth it!


A good recovery nutrition profile will include at least 20 grams of protein and 40 grams to carbohydrate adding up to 240 calories or more.
Look for a commercial recovery drink that includes the amino-acid glutamine in the ingredients.
Real food options are; a piece of fruit and some tuna or greek yogurt plus fresh berries or an apple with almond butter. This year more of the same and I am starting out with masters 40+ base training this winter. I am going on a trip to Europe with some of my road friends this summer and will be doing 5 straight days in the mountains with them.
Was wondering if you have any thoughts as to how to work training for this in with my mountain bike training?
The trip is in June and I have races in April and again in Sept-October.Coach Lynda: Congrats on your great results – awesome season! Start this 2 weeks with some recovery days prior to your trip so you fly to Europe rested and have great legs for your time there.
Add recovery days after your trip to sleep off jet-lag and vacation fatigue and finish out your 2 weeks off-plan. I just built up my 1×11, thinking this would be a good compliment to single speeding for leg speed and skip all that pesky shifting on my 2 x10.
I do recommend keeping one SS ride in your schedule each week to maintain your SS specific fitness.
General base training and skills training is good for riding with your 1 x, especially uphill switchbacks. Adding in any of these 10 Off Season Training Tips for Mountain Bikers will be great.Heidi Volpe: Thanks! I’ve been riding my cool new Turner CX bike and that is like SS on the hills around here. So my question for you pertains to proper and balanced back strengthening, especially for us endurance master aged riders.
I have proper fitting, started good chiropractic care (started at 9° s curvature, down to 5 and may get it to 3°). I have always had to get off the bike in 24’s through out to stretch my back and body.
Are there good drills while on the bike along with weight training to help improve the back strength and tips for us older creaking-joint riders to stay as comfortable and loose as possible during the very loved 24 hour races?
In the long-term, following a core strength and flexibility program along with chiropractic care is optimal.
In training, add low-cadence hill climbing seated and normal-cadence hill climbing out of the saddle intervals to increase specific on-the-bike back strength and stability. For the latter, climb out of the saddle at 60-70 rpm until you feel your back start to fatigue, sit down, rest recover and repeat. Would any particular type of yoga be beneficial for us old guys as well?Coach Lynda: I would first recommend Pilates for you as it is more targeted at core balance, ROM, flexibility, strength and stability and incredible for 24 hour solo racers. If you get on a program of Pilates 2-3 times per week you will see amazing results after 10 – 12 weeks. The core, hamstring and glute stuff she has in this plan is making a huge difference for me.Adam Shaw: Very cool Kristin! Definitely have a couple plans to order from Lynda, especially how to incorporate weights instead of miles for my older butt smile emoticon Lynda’s show about masters on MBR hit home for me and hoping her plans will change it up for me as well.
Cheers!Sarita Del Canyon: Hi Lynda,  I used your 12 hr finisher plan to complete a race in September and am contemplating my 2016 season. I want to do a race a month in January-April, and perhaps in May, but don’t want to burn out on being in Zone 2 for the whole season. How can I balance going fast on rides, and building endurance with skiing, riding with friends, bikepacking over school breaks, etc? Should I stack a xc plan or 50 mile plan with the finisher plan?Coach Lynda: Sarita, Thanks for editing!
I didn’t have nausea in my last race this year, but then I bonked a little bit (not horrible) by not eating enough during the race.



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