Tags » Coach's Corner

Fall, Seattle and a plethora of things

September is almost here.  Every weekday morning I teach a 6am boxing fitness class.  i love the consistency of getting up and getting in the gym to coach some incredibly dedicated boxers.   461 more words

Coach's Corner

Coach's Corner - Cadence

The Concept

Cadence (RPM’s) has an influence on fatigue, power output and economy on the bike.  There are two ways to make your bicycle go faster; push a larger gear and/or complete more revolutions per minute of the pedals. 664 more words

Coach's Corner

Crash Course in Nutrition for Runners

As runners, our diet is important not only for maintaining good health, but also for promoting peak performance. Proper nutrition can make or break a workout or a race, and what we fuel our bodies with can significantly affect how we feel and perform. 456 more words

Coach's Corner

Coach's Corner - Aerobic Threshold

 This is the first of our posts that will focus on helping you maximize your time while training for the Chicago Cross Cup series.  If you have questions shoot over a note to rob@ROKcoaching.com.  684 more words

Coach's Corner

Tuesday CCC Updates

 – New this season the CCC website will feature a Coach’s Corner post every Wednesday from ROK Coaching with articles on training, racing, recovery, etc. Coach Rob Kelley has been in and around cyclocross for a long time and has developed a… 669 more words


Personal Safety Tips: PART ONE - Adults and Teens

This week I offer some simple, no nonsense tips to help you protect yourself from most assault, abuse, & other violence:

1. Act Calm & Confident. 529 more words

Coach's Corner

NEW SCHEDULE SEPTEMBER 1st! (and we are almost a year old!!)

In 1 month we will be 1 year old!  I can hardly believe we are here.  We are implementing a new schedule Sept 1st!  Go to the Schedule page and check it out–The new schedule is below our current one. 661 more words

Coach's Corner