From Cynda SInclair:
Hi Phil,

I rode my bike yesterday w/my Saturday group. Wow! What a difference. It was like a different bike. I felt completely balanced, leveraged, and all that good stuff. I can really tell the difference. I also used those two tips you gave me—lowering shoulders and pulling up w/knees—and that made a big difference too. I was able to keep up w/the group w/no problem and usually I have to work really hard at that. Thanks again for all your good work on my behalf—you really are a miracle worker!

Cheers,

Cynder

It’s amazing how a simple quote can frame and focus your energies! I love Mondays. They represent a new beginning, a fresh start and endless possibilities.  Monday’s can set the frame work for the week ahead and a positive attitude is key.

So what’s with the George Horace Lorimer quote? I believe that if your day is replete of pursuits that are important to you, then so will your week, your month, your years and your life.  Going to bed with satisfaction means living a day full of what makes you shine and the world a better place. Pretty flowery, perhaps, but begining your morning, your Monday, your every day with determination and a positive outlook is a running start towards the creation of life full of satisfaction.

Make it a great day!

-Coach Rachel Casanta

Rachel Sears Casanta is a professional triathlete / performance coach and president of Hypercat Racing, an endurance sport coaching & bike fit studio in Ventura, CA. Visit: www.hypercat.com or contact Rachel for more information about endurance sport coaching for running, cycling, duathlon and triathlon.

After of few minutes, the visiting intern came in and took vitals. Oh, no – the weigh in.  Why does that simple act of stepping on a scale create so much apprehension?!  Thankfully this one would be barefoot (no added ‘bonus’ weight!).  The numbers were recorded without much ado. After some quick conversation about running and triathlon (the doc commented on a race hoody I was wearing) she left and commented that the doctor would be right in.

As if on cue, the head doc entered the exam room.  He was really fired up because the intern shared with him that was a professional triathlete. He had a six degree of separation connection to another female pro and was curious if I knew her.  The conversation then rambled into the arena of bicycles and Mr. Doc had just dropped some coin to buy himself a new bike. Though he admitted he didn’t know when he would have time to ride it, he was definitely inspired by triathlon and everything it represented.  It’s amazing just how much triathlon has found its way into so many people lives! Anyhoo, just when I was starting to wonder if this appointment was going to cut into today’s training time, the doc got back to the business of medicine.

He pulled out all the doctor tools – the stethoscope, thermometer and that thing that you look in ears with and systematically completed the remainder of the exam.  After reviewing the healthy history file and satisfied with the info he collected, the doc took a deep breath.  He exhaled, “well, I’m afraid to say, you’ve got junk in your trunk.”

Holy, neon compression socks! Did he say what I think he said?
Those words could seriously traumatize any female and send her on a salt and sugar bender.
Who knew that despite regular sprints

down the beach and healthy carrot treats, Bella was clearly not exercising enough. It’s my fault since I have been so busy and I haven’t taken her on walks as much as I used to.  Fortunately, aside from the thermometer thing (you know where they put those things), Bella wasn’t offended. She was shivering and shaking a bit like Chihuahuas do, but likely resigned to reality. The pooch has to unpack the pounds.

It’s no secret. We all probably have some extra luggage that we’d like to unload. Whether it’s the accumulation of weight from a former lifestyle, a little post pregnancy weight or those last pesky pounds to get to a desired race weight, we are all in the same boat. Add in the specter of squeezing into some skin tight tri gear and even tighter wetsuit and few (or many) extra pounds can sometimes work against one’s motivation to get out and train or race.

Whether you’ve got 3 pounds or 33 pounds you’d like to shed,
Here are eight quick tips to help you on your way:

1. Take Inventory. Write it down.
   We are really good at fooling ourselves about what we eat.  Keep track of your food and drink consumption for 3 to 7 days. Write down the what, when, where of what you ate or drank.  You’ll quickly start to see patterns, giving you direction for a plan of attack.
   Are you eating too little or too much? Do you starve yourself all day and binge at night?
   Do you eat enough at one sitting to feed a small country?
   Identify an area you can work on and set small goals accordingly.
2. Increase your vegetable consumption. Add a veggie or two to each meal. Fill up on colorful, nutrient dense choices. Fiber is filling. Be sure to choose of mix of textures including crisp and crunchy for the most meal satisfaction.
3. Check your fluids. What are you drinking daily? Water, energy drinks, juices, alcohol, sodas? Do you know how many calories that ‘healthy’ smoothie from the local yoghurt shop contains? Awareness is half of the equation. Understanding what you drinking may uncover a chronic state of under-hydration or perhaps an over consumption of fruit juices.  (lots of calories!) Make sure you are getting what you need but consider reducing consumption of drinks that pack in excess calories or don’t provide critical nutrients.
4. If you eat out, choose your selections wisely. Consult the menu and the nutritional information.  We are not talking deprivation here, but aim to balance the nutrient and calorie load. If you really want to fried appetizer, then maybe opt for lower calorie vegetable or protein dish. If it’s dessert that you are dreaming about, skip the appetizer, choose a main dish that fits your desired calorie profile and split the dessert with your dining companion.
5. Calories in / calories out. Be realistic about the calories you are burning. Are you running 3 miles a day and burning a few hundred calories? Or are you logging 50 mile bike rides and churning through 1500 calories in a workout? If dropping some wiggly stuff is your goal, then it’s important to have a good sense of your daily energy expenditures so you can fuel accordingly. In other words, running three miles and rewarding yourself with a 1500 calorie burger and 450 fries won’t help you on your journey to svelte street.
6. Fuel for your workouts. Reduce your portion sizes / calories at main meals.
   During the main part of your training/racing season, be sure you are fueling during your workouts. It might make sense to not take in calories while training because you want to burn them off, right?  Not quite!  Generally speaking, for workouts over 75 minutes, you
   want to provide your body the fuel to perform. Under hydrating and under fueling will compromise your ability to perform (and get the most from your workout) and impede recovery. Instead, check your portions at meals and choose what you eat carefully.  Manage your calorie reductions at breakfast, lunch and dinner.
7. Ramp up the intensity. Add short intervals to your workouts to boost your calorie burn and fitness (your coach can help here!) While it’s true you burn a higher percentage of fat at lower intensities, you actually burn more total calories and boost your fitness simultaneously when you pick up the pace.
8. Get strong. Strength train. Not only will strength training help your build muscle and increase your resistance to injury, working the weights (or strength exercises) will assist you in your quest for less (of you).

I don’t believe that there are ‘bad’ foods when it comes to eating, just better choices (ok, except maybe pork rinds).  Keep your diet varied and colorful and integrate the tips above and you’ll be well on your way to dropping the junk in your trunk!

Rachel Sears Casanta is a professional triathlete, endurance sport expert and owner of Hypercat Racing, an endurance sport coaching and bike fit studio in Ventura, CA.  Rachel coaches runners, cyclists and triathletes of all levels. Contact Rachel for more information about triathlon training plans and coaching packages. Visit www.hypercat.com

This week our athlete spotlight shines on Howard Goodman of Berkeley, CA. Howard isn’t afraid to take on new challenges and at age 72, Howard continues to tackle cycling and multisport adventures.

On February 12th, Howard conquered the Du the Bears Duathlon in Orinda, CA winning the Golden Masters category, covering the 2-19-2 run/bike/run course in 2:25:27.

On Saturday April 2, Howard competed at the Bay Area Senior Games in Palo Alto, CA. Howard raced in the 5k and 10k cycling time trials, finishing 5th and 6th in the 70-74 age group. The following day, Howard lined up with some seriously fit dudes in the 30k road race.

He crossed the line in 6th place to the cheers of friends and Hypercat supporters! Coach Phil Casanta was pleased with Howard’s racing and how well he recovered to race back to back days.

Watch out – next up for Howard? The USA Triathlon Duathlon National Championship in Tuscon, AZ on April 30, 2011.

Plank

1. Keep your torso straight and your body in line from ears to toes with no sagging or bending.

2. Head is relaxed, in line with your spine and looking at the floor.

3. Hold this position for :10 to start, then go for :30, :45 or :60.

Side Plank

1. Start by lying on your side on the floor.

2. Position your elbow on the floor, beneath your shoulder.

3. Raise your body up, supported by your lower arm and keep your body strong and straight from head to toe. You can place your top arm on your hip (as pictured) or lay it along the top of your body.

4. Hold this position for :10, lower your hip to floor and repeat 3x. Build up to :30, :45 or :60.

5. To progress this exercise lift your top leg towards the sky. Repeat ten times in a slow, controlled manner and return to the start position.

Demo ISM at Hypercat

Find out why the top age groupers and professional triahletes choose ISM saddles.  Race proven over and over, comfort = performance!

Whether you are looking for improved comfort, performance or health, the ISM saddle is well worth the try. You can demo an ISM Saddle during a pre-fit bike fit session, or during a Retul road or aero bike fit session.

Hypercat Racing is an ISM saddle dealer and demo center. We have four ISM saddles available for you to test.
1. Racing
2. Road
3. Breakaway
4. *New for 2011* – Time Trial

Schedule an appointment or contact, Philip Casanta, Hypercat Racing’s bike fit specialist and biomechanist for more information at 805-477-0353.

Hypercat Racing is located at 4160 Market Street, Suite 13, Ventura, CA.

The ISM website

Various ISM Reviews:

“100% Blood Flow to Perineum Area with ISM Saddles”

“ISM Adamo Breakaway Saddle Review”

“ISM Adamo Podium”

“My Review: ISM Adamo Racing Saddle”

Professional Triathletes who ride ISM Saddles:

Bella Bayliss
Stephen Bayliss
Laura Bennett
Hillary Biscay
Leanda Cave
Julie Dibens
Sarah Haskins
Heather Jackson
Michellie Jones
Becky Lavelle
JoAnna Lawn
Kim Loeffler
Amanda Lovato
Michael Lovato
Samantha McGlone
Sarah McLarty
Angles Naeth
Raynard Tissink
Laurel Wassner
Andy Potts
Alex McDonald

Save 40% off retail!!

Save big on Rudy Project!

Go to: http://wwww.e-rudy.com

Select & add your items to cart.
Enter code: HypercatRacing

Save big, look good and be safe!
Go Hypercat!

Have you ever taken stock of the language you use in the pursuit of your triathlon adventures?

Was that you who quietly mumbled the “s-word” when you got a flat at the start of the last weekend’s group ride?  Perhaps it was your cute little kisser that whispered the f-bomb when you dropped your chain (twice) on that same ride?  How about the torrent of expletives that raced through your mind when the dude driving the rusty El Camino nearly ran you off the road and scared the tar out of you in the process? Feeling guilty? Don’t.  You probably have memories of soap therapy or rants from your mom (or someone else’s mom) about your colorful choice of words.  We are talking about some other four letter words: “just,” “only,” and “…but, I.”

These three words have a sneaky way of eroding your confidence and diminishing your achievements on the training and racing course.

How often have you said “I just ran 3 miles today” or “I’m only doing a sprint triathlon this weekend?  How about “I rode my bike 20 miles, but I planned to go further.”

This “just, only, but I” language diminishes what you did accomplish.
Be proud of what you achieved and take ownership of it.  “I ran 3 miles today” “I am doing a sprint triathlon this weekend. “I rode my bike 20 miles.”  You did what you did and if you planned to go further or go faster, then do it next time. Don’t reduce your accomplishments or build in excuses with four letter language!

Celebrate life’s victories, even the little ones and kick “just, only and but, I’ to the curb.

-Rachel Casanta, Coach, Professional Triathlete / Hypercat Racing
Contact Rachel via Rachel@hypercat.com or www.hypercat.com

When registering for the races below, use the code: HYP11
Long Beach Triathlon, Kaiser Permanente
Los Angeles Triathlon Presented by Herbalife, Kring & Chung Newport
Beach Triathlon and Santa Catalina Triathlon.

Enjoy the journey!
Rachel

Nearly one decade ago, the idea for Hypercat Racing percolated out of a conversation held in a humbly furnished living room in a decidedly sketchy ‘hood near Lake Merritt in Oakland, CA.  Philip Casanta and I were employed by a chain of bike stores that unexpectedly closed up shop.  One day, we reported for work and discovered a large padlock securely fastened to the store entrance.  That padlock was the start of a new, exciting and scary journey.

Phil had developed a significant following among cyclists and triathletes throughout the Bay Area with a reputation of being knowledgeable, approachable and of one of the best and only bike fitters in Northern California.  I was on the cusp of turning professional in the sport of triathlon and had recently left my career in the radio industry.  I had been coaching running on the side over the previous five years or so, but after leaving my position with D&R Radio in San Francisco, the bike shop was my primary source of income.  Since Phil’s was also a full time employee of the doomed bike shop, its sudden closing caused some financial drama for us.  We sold off excess equipment on eBay to pay rent and lived on Powerbars and Champion Nutrition Metabolol.   As they say, necessity is the mother of invention.  The origin of Hypercat Racing was soon born.

The business was first called Andiamo Fitness and soon after the name was modified to Andiamo Multisport Consulting.  We choose “andiamo” to pay homage to Philip’s ancestry. Who doesn’t love Italy? It wasn’t long though before we realized that our name wasn’t going to work.  During a phone call with my mother, she asked “what’s the name of your company? How do you spell that?”  If it wasn’t obvious initially, Andiamo Multisport was a mouthful; too hard to spell and too long of a web URL.

Our first business name, among other things is just one of a long list of trial and errors.  Out of those lessons emerged

Rachel is a proud Syracuse University alum!

the name Hypercat Racing. We wanted a name that was fun, flexible and unique in the world of endurance sports. 

The logo itself reflects our love of animals and the orange and blue colors a link to my alma mater, Syracuse University.

We are quite proud of the Hypercat and thankful to Terry Lin, the original creator and designer of our logo.

Hypercat has always offered two main service categories: bike fitting and coaching.  Our earliest clients were fit on a stationary trainer in our living room in Oakland, CA.  I operated the coaching business from our dining room.

Our first coaching clients trained for Ironman and an array of cycling races and training schedules were created in Microsoft Word.  In 2004, we relocated operations across the San Francisco East Bay to Richmond, CA.  We traded one ‘hood for another ‘hood with a Bay view.

Our bike fit services moved into a 500 square foot stand alone garage. The coaching services were run from two separate, fully dedicated offices on-site.  Over the next six years, clients traveled from all over the Bay Area and Northern California to have “Coach Phil” work his bike fit magic.   Phil worked with brand new, first time cyclists and he fine tuned the fits of professional triathletes along the way as well.  He worked as recently as this past summer with notable endurance sport stars including famed ultra distance runner, Ann Trason, multiple winner of the grueling Western States 100.

In 2008 we decided to make a very, big and risky change with Hypercat Racing. We set the wheels in motion to move to Ventura, CA and open a standalone bike fit studio / coaching facility / retail boutique.  If you are not familiar with California, Ventura is approximately 360 miles south of San Francisco.  Not only were we risking the loss of clientele and the equity of ten years of built up reputation, but the additional financial burden that comes with opening a brick and mortar location.

Rachel exchanges check for key with property owner, Bob. Phil smiles!

After a year of planning, in 2009 we signed a lease on a property in mid-town Ventura, CA.  We opened the doors to bike fit and triathlon clients in October 2010.  Over the past few months we have been building out the offices, lobby, bike fit studio, repair shop and fitness area by the sweat of our own (Phil’s) brow.  In fact, we are still working on the studio every day and night, seven days a week.  So, you’ll excuse us if we are looking a bit haggard. There are times when life gets in the way and sacrifice to training and racing does happen! (Stay tuned for our upcoming slide show from start to now…)

Hypercat Racing is a labor love.  We’ve historically been a word of mouth only business.  We are thankful for websites likewww.slowtwitch.com which have also helped athletes find us.  We’ve help make other teams and clubs look good, by properly fitting their athletes and training them intelligently while the athletes have reaped results at local, regional and national events.  Hypercats regularly qualify for Ironman Hawaii, age group nationals and as well as the ITU Sprint, Olympic, Long Course Triathlon and duathlon world championships.  We haven’t focused on getting our athletes fully dressed in Hypercat gear or spending big marketing bucks to tell you why we’re the best.  Perhaps that will just be another rung in our trial and error ladder.  Regardless, we think our athletes will tell you and their results speak for themselves.  Most importantly, Hypercats have fun and lead well balanced lifestyles rooted in health, fitness and family. What more could you ask for?

The word is getting out that Hypercat Racing is in town – Ventura County’s only fully dedicated bike fit and coaching studio featuring Retul 3D motion capture technology.  We invite you to help us write the next chapter.   Our Grand Opening is Thursday, January 13, 2011 from 4pm-9pm.  Come by, check out our place and find out first hand why we are so passionate about bringing more health, fitness and sport performance education and services to athletes in Ventura County and beyond.

Spokes the Hypercat

If you are a runner, cyclist, duathlete or triathlete or aspire to be one, we can help and would love to meet you! Bring yourself and a friend.  Hypercat Racing is located at 4160 Market Street, Suite 13, Ventura, CA 93003.

The new home of Hypercat Racing - Pic taken in June 2010. Come see what we have done with the place!

*Special thanks to our families for the emotional and financial help you’ve given us to bridge the gaps. Whether it’s lunch, dinner, groceries (shirlymom!) or the new couch/loveseat for the house (machness!), everything helps and is enormously appreciated. By the way, there is a bicycle chain bowl in our lobby.  It is a gift from my brother Christopher.  You have to check it out.