strength | Kits Energy Training

Fondo “What if” scenarios

Prepare for the worst and hope for the best.
Here are some common “what if” scenarios that you should be prepared for in a cycling event.

You get a flat tire or a mechanical issue
Getting a flat tire is unfortunate but should not completely ruin your event. Carry all the necessary tools, including a tube that fits your tire (even if you ride tubeless). If you know how to change the tube on your own, get to work.
If you don’t know how to change a tire, you will need to wait for a good samaritan to stop (which is less likely in an event) or wait for the event/first aid car. Keep your head up and watch for the event vehicle, as they may not see you. Expect to wait for at least 20 minutes. If you are close to an aid station, walking there might be faster than waiting.

You lose the friends you were supposed to be riding the event with
It is challenging to keep tabs on friends, especially in a mass start event. If your goal is to ride the entire event with your friends, make a plan ahead of time to regroup if you lose each other

You get dropped from your group and are now riding solo
You have four choices:
Choice #1: Change your strategy and your pace, expecting that you may be riding alone for most or all of the event.
Choice #2: Take this opportunity to stop at the next aid station, use the bathroom and refuel. Then get ready to jump into the next group when it rolls through.
Choice #3: Ride slow, take some time to recover, and wait for the next group to catch you.
Choice #4: Continue to ride at your race pace.
When you catch up to a rider (who is not suffering), ask them if they would like to draft behind you.
Continue to pick up riders this way until you have at least 4-5 riders in your group.
Help them get into an organized pace-line and then take a break at the back. If you work together, you may even catch up to a larger group.

You are in a great group but have to stop at an aid station
Ideally, you only stop when others in your group stop. Talk to the people around you. Chose a few riders who ride well, similar to your fitness level, and ask them if they want to stop with you. Then wait for them at the aid station so you can ride together again.

You have to stop at several aid stations
If you are a rider who needs to stop regularly to stretch, eat, pee, etc., then plan on riding most of the event on your own or with a group of friends who also stop frequently. Take your time and enjoy the day.

You run out of water
If you are riding for under 4 hours, you should be able to carry enough water to last for the duration. Place a water bottle or two in your jersey pockets, so you have one bottle every hour. If you plan on riding longer than 4 hours, you will need to stop to refuel. See above for strategies.

You bonk or get heatstroke
Ideally, if you prepare for the weather and pace yourself, this won’t happen. But if it does, stop at an end station, seek shade, and refuel. Call the medical staff to get a ride back to the start if you feel faint, nauseous, or dizzy. Don’t forget to text your friends waiting at the finish line for you, so they don’t worry about you.

Do you know where your core is?

Blog, Fitness and Training, Personal Training

Strengthening this “red zone” is one of the keys to improving your performance and remaining injury-free for every sport. Your power comes from the core.

These muscles stabilize your torso and provide the base on which you can build power and strength. It doesn’t help to have strong legs if you have a weak core.

Twice a year I offer an AB CHALLENGE series and I hope you will join me. I need to clarify that this challenge focuses purely on ABS; however, it is imperative that you use your core to complete the exercises.

In my workouts, I talk about the pelvic floor. Contracting the core is not the same as holding your breath or sucking in your belly. Both of these actions are dangerous when strength training as they increase intra-abdominal pressure, which is not good.

Check with yourself. Do you know how to hold your core? If not, please repeat this glute and core maintenance video once a week until you feel comfortable with this action and can activate the core with awareness, then automatically when required.

**Yes, everything highlighted in red makes up your core**

Sucking in or holding your breath increases intra-abdominal pressure which is not a good thing.

Laura and Duncan

Testimonial Personal Training, Testimonial Virtual Training

April 2022

My husband, Duncan, and I have been training with Kristina for over 10 years and goodness knows where we’d be without her! Prior to the pandemic, we worked out in the gym in private sessions and in group classes. We have also participated in her cycling club. No matter what the format, I am consistently impressed at the many ways Kristina can disguise a squat! All kidding aside, the variety of activities, techniques and movements she brings forward and her overall coaching (programming how/when to train certain muscle groups, nutrition, breathing exercises, meditation, mobility, guidance on equipment and apparel, etc.), keep us healthy, engaged and motivated.

We decided to train with Kristina because of her extensive knowledge of the body, her focus on form and her adaptability around injuries. Duncan has a history of lower back issues and I struggle with carpal tunnel and occasional asthma. Because of these issues, we worried that we might do the wrong exercises or do them in a way that would exacerbate the problems. With Kristina leading the workouts, we know we’re in good hands. No matter what the movement, she’s always able to adapt to our present ability. To our delight, moving to an online format during the pandemic hasn’t affected her ability to correct our form or suggest adjustments.

We feel tremendously lucky to be working with Kristina. She is a wonderful coach, knowledgeable and always seeking to grow her knowledge base. Her style is supportive and encouraging, never bombastic or over the top. She gets to know you, what you are capable of in the moment, and what you can grow to achieve.

Catherine Osler

Testimonial Personal Training

March 2008

As I write this, I am contemplating participating in 2 running races this spring, an 8K and a 10K, both being only a week apart! Even as I am telling you, I can’t believe that I am even considering this!! If you had asked me a year ago, I would have told you that I couldn’t even “run” 1K, let alone “race” two races back to back! This all changed 15 months ago when I met Kristina.

Being a 55 year old busy professional I had very little time to take care of myself. As an international trainer, speaker, executive coach and an entrepreneur, my schedule can become so hectic that it is probably better suited to a professional 20 years younger.

I have difficulty saying “no” to work; it is even more difficult to say “yes” to taking care of me. I did not have a regular fitness routine as I found it impossible to add exercise into my already hectic life.

My busy life was beginning to take its toll. My recreational activities (rowing, kayaking and sailing) were not compatible with the travel my career was demanding and I was searching for a way to combat fatigue. I needed to stay focused and alert with my clients as well as stave off the affects of too many restaurant dinners. When I see myself at 80 years old, I envision myself climbing in and out of my rowing shell with grace. I have the desire to remain flexible, strong and agile throughout my entire life.

It was this desire to maintain my flexibility, agility and strength which prompted me to start training with Kristina. When we met just before Christmas in 2006, my goals were to: find a training schedule that worked with my busy life, lose a few inches, and increase my strength, flexibility and energy. Kristina designed a program that included weight training, core work, a walk/run program and a goal to climb the Grouse Grind in April! The program was designed for me to take on the road, at home or at my vacation property and in the gym.

Here is the amazing part. What began as only 1 minute of running and 5 minutes of walking (repeated 5 times) slowly grew until one day I realized that I was running for 30 minutes, straight!! I had never run for 30 minutes before. I never knew I could and honestly I didn’t even think that I had wanted to – until I actually did it!

But funny enough, I still didn’t think of myself as a runner. In fact I couldn’t quite realize what I had accomplished. But I also couldn’t ignore the achievement. It was awesome to realize what a consistent practice of getting out there and putting one foot in front of the other could do. I had never experienced the power of this kind of slow, steady, consistent practice.

In June we hiked the Grouse Grind. It was hard but I was ecstatic! And after that (with a great deal of encouragement from Kristina) I began training for my first 5KM race – the CIBC Run for the Cure in late September. I was nervous and excited. One part of me was saying “What are you thinking? You are not a runner!” But Kristina gently prodded, encouraged me and worked with me to build the foundation that was necessary to run 5km and to run it well. She encouraged me to see it as “my” race and to do the best “I” could. She told me to pay attention to my body and run “my” race not to race the person beside me which is hard for competitive types to do! I finished in 33 minutes.

Running is now something I can’t do without. Even when I am not training for a specific race, I run at least 3 days a week for 35 – 40 minutes. It has become as much a part of my life as eating and breathing. I love the way I feel, the way I look, my increased energy, the strength I have gained and my increased level of fitness and flexibility. These were my original goals which I can proudly say that I have accomplished.

It is a whole new world out there as I continue to learn more about my body and what it can do. Every day I keep feeling better and stronger. Now my runs are the first thing to go on my schedule.

It is Kristina’s goal to “help you find your inner athlete.” I originally thought her goal applied to everyone but me. But I was wrong. With wisdom, patience, compassion and thoughtfulness, Kristina worked with me in a way that was uniquely suited to me, my life, goals and abilities. Not only did I complete the goals I had set in 2007 but without even realizing it, I also became a runner!

Gwen Rossen

Testimonial Virtual Training

January 18, 2022

Zoom workouts with Kristina were a lifesaver when the pandemic started. I started Kristina’s classes via a close friend who had her as a personal trainer before moving away. The funny thing is that the pandemic makes those far away closer and those closer further away.

When we discovered that working out together remotely was a possibility, it was a no-brainer! Kristina’s classes are challenging when you feel up to it but she is also very cognizant of injuries that she always has alternative suggestions for. Her encouraging and motivating style makes you want to show up to every class. I like the group setting and feel that it holds me accountable!

Having said that, if something comes up and I need to miss a class, the classes are recorded! So it’s super convenient for me to do it the next day or later in the week.

Kristina is also very knowledgeable when it comes to physical training and muscle groups, focuses on form and always gives great advice. She’s approachable and always answers any questions I have in a timely manner. I honestly think it’s better than any workout class at the gym, and it saves me so much travel time!

Besides… that’s also the only way I get to see my buddy in NY!

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