dg endurance coaching

Bringing your training and racing to the next level

Personalized cycling and triathlon coaching. 


CX Training Camp. What is it exactly?

In the past 14 months, Jeremy Martin, Maghalie Rochette & Ruby West all won cyclocross nationals. They also won a ton of UCI races, got on the podium of Pan American Championships, World cups and Magh grabbed a 5th place @ World championship. 

What do to they all have in common? They make sure they leave some time aside to train during Cross Season. Not just racing every weekend. Pick, Plan, Prepare, Perform, Pause


For the past 2 years we've been doing a couple of Cyclocross Specific camps during the year to help them get ready for their most important races. If you've always wondered how some of the best in the world train, this is how these three have been training before their key events! 

How long are the camps? - Anywhere between 14 and 25 days

How many hours are they training during those periods? Anywhere between 22 and 35h per week



What is the schedule like? 

This schedule gives a general idea of what a camp would be like. It changes based on the specificity of the next races, the time of the year and many other factors, but this gives a pretty good idea! 


Mondays are usually recovery days. If we include races over the weekend, monday is always a perfect day to take it easier. What does that mean? Usually a short morning jog (20-30min) followed by some dynamic stretches (10-15mins) and a spin later in the day (60-120min). Anywhere between 1.5h and 3h of time invested in training. Usually the rest of the day is pretty free and will not include anything else bike related. A day to recover and do other stuff. 



First workout  - 9h30AM (2.5h-3.5h Bike session).

A bike session to work on CX specific efforts. lots of short efforts, with short recovery. An example would be --- 

25-30min warm-up (Which would include some specific activation) 

then 6x 8mins of efforts like (20sec Hard/ 40sec easy) (30/30) (40/20) (50/10)  2-3mins rec between each . Numbers. We all like numbers. For Jeremy Martin and Maghalie Rochette, this could be something like 650-700W for the 20sec for Jé and 450-500W for Magh for the 20secs and a little lower for the longer efforts)

15-20min easy spin to a park and do 10-20 Times short sprints (6-10sec) on CX specific courses. (hills/turns/sand/etc). 

Spin back home for a cool down - 

Grab Lunch, Watch a replay of last year's World Cup that they are about to race and analyze tactics, lines, conditions, etc. 

Nap, chill time

Second Workout 4PM (Run/Strength) 

Second workout could be something like --- 10mins easy jog / 15x 10-15sec max uphill run sprints, full rec/ 10mins easy jog  & a leg+ core strength session. Total Time - 60-75mins. 

Dinner, recover, sleep and get ready for tomorrow. Total Training Time for the day +- 3h30 to 5h. 



First Workout- 9h30AM- Trail specific CX Ride (2h-3h) 

Either go to a park and a practice drills and race simulations, or ride trails for at least 60-75mins including some fast tempo or a mix of both. A lighter session on the legs, but still a good effort. 

Lunch/Nap/recovery time 

Second Workout -   4PM  (Run)

The second workout of the day could either be a light spin at sunset if we are late in the camp (10-15 days in) or a CX run workout. What is a CX run workout? Running shorts, Running Shoes, Helmet, CX bike and we run/ride working on hopping on and off the bike both sides at speed, and include some very fast running carrying the bike, running beside it, etc.  A session could be something like -- 

5-7mins easy spin/run

15x 20sec HARD Run mixing different ways to carry bike / 40sec easy pedalling. Thats 15x hoping on and off the bike and running at high speed carrying your bike. It's not luck, or talent when it looks effortless in races :)

5-7mins easy spin back home 

Third Workout -4:30PM 

Strength- Upper body and core strength. including bunch of different exercises. (Swiss ball, medballs, Boxing, Planking, jumping, juggling,etc.) 

Dinner, recovery and bed time. Usually by 9:00-9:30 PM 



First workout  - 9h30AM (2.5h-3.5h Bike session). A bike session to work on longer CX specific efforts. Longer Tempo, and steadier efforts. An example could be something like

15-20min warm-up

3mins all out effort / 2min recovery

3x 15mins Steady pace / 5min recovery 

Throw in a couple of sprints at the end and you got yourself a good session. 

Numbers :)- I didn't forget you. For someone the level of Jeremy Martin & Maghalie Rochette, this could be anywhere between 375-425W for Jé and 240-270W for Magh on those 15mins. 

Spin back home for a cool down - 

Grab Lunch, Take a nap, get your stuff ready for second workout! 

4PM - Second Workout (Run/Strength) 

Second workout could be something like --- 10mins easy jog / 15x 10-15sec max uphill run sprints, or stairs full rec/ 10mins easy jog  & a leg+ core strength session. Total Time - 60-75mins. 

Dinner, recover, sleep and get ready for tomorrow. Total Training Time for the day +- 3h30 to 5h.



Longer Ride/Trails. Friday would be an easy easy ride, longer (2.5-4h) most likely on the MTB or on the CX bike in with a good amount of dirt/trails. We also alternate those with Long Hike / Runs where we will Hike a couple of hours and include some running in there (30-40mins of running and total of 12-20km) 

Rest of the day is easy and a good time to work on projects, clean bikes, answer emails, etc. 



First Workout - Early AM.

Could be the shootout ride in tucson (+-4h very intense) or a longer ride with a couple of maximum efforts in the ride. Something like +-3h ride including 

2x 1min All out / 2x 45sec all out / 2x 30sec all out /2x 20sec all out / 6x 10sec all out. All with 6-7mins recovery between every single effort. 

Grab Lunch, plan the next world cup trip (flights/hotels/logistics)


Second workout -

An easy sunset spin to recover. Could also include trails in there . Total for the day 4-5h. 


Sunday - 

First workout -  9h30AM - Paceline Workout (2h30-3h) ---

A workout where we work on leg speed, following wheels and recovering at higher pace/effort. Something like 3x 10min of paceline with a buddy taking pulls every 30sec. CX race pace on the front. + some skills and CX specific riding after. Numbers :) - Jé (450-500W on the front) Magh - +-300W on the front.

Lunch, chill, nap, reap

Second workout - 4PM 

Just a general core & stability session with a short run as a warm-up to make sure we all stay injury free! 45-60min session. Total day-  3h30-5h

Repeat 14-25days and you got yourself a pretty good training block!  

Think you got what it takes? Wanna join for the next one? Don't hesitate to get in touch. 




Type of Trainings

You can notice we do a lot of different types of training. Runs, Strength, Tempo, Sprints, technical stuff, paceline, etc. Cyclocross is a very unique sport where every course is different and has its specificity. When planning the camp, we will add/take off some stuff to adjust to the specific needs of the actual races and courses coming up. 


The last two years we've been doing these camps down in Tucson, Arizona. Not a lot of grass or mud around here. But we make it work by doing a lot of CX specific drills and working differently. The choice to come down here was an easy one to make since we always prioritize health & quality of training environment above everything else. Performance follows.


During these periods, the recovery methods that we will use will include the following - Ice Bath / Streching / Massage / Foam Rolling / Leg Elevation / Leg Compression/ Hot Tub / Naps / Meditation / Reading / Long nights  / Late day spins, etc. 


We are not here to hang out at coffee shops and go shopping at the mall, but we do enjoy a good dinner out at least 2-3x a week as it helps us keep our energy for training and not for cooking/cleaning. Tucson has a great fast, delicious and nutrient filled restaurant community. I can quickly think of 5-6 places that we can go out to eat for less than 20$ and be back home within an hour. Tucson is also the mecca of cycling in North America so it's very easy to get social with like minded people who want to have dinner at 6:00PM and be in bed by 9:00 if we want to.  


Over the duration of the camp we will ride 90% of the time the Cross bikes, with Clincher Tubeless Cyclocross Tires. 10% of the time the MTBs. No road bikes. Basic gym stuff that you could fit in a closet. Nothing fancy.  


We do not sleep at altitude (in the tent) when getting ready for Cross as our experience has shown us that sleeping in the tent is great to get ready for altitude races, but the gains made by sleeping in it to race at sea-level are not big enough considering the poor sleep quality, the adaptation period, the exposition to colds and sickness and the dehydration of the altitude tent.  

Energy Saving

To save time and energy, we often use services like Blue Apron, who ship food to your house so you don't have to think about what to eat. You know it takes 30mins to prepare and it's going to be tasty. We do big groceries and make sure we have a lot of snacks at home. We share a lot of the tasks. Some will do the cooking one night, the next night the clean up, etc. We have a gym in the garage at home so we don't have to drive places to do strength. Same for bike maintenance. Lots of time saved that way that we can invest towards more training or recovery


As for the coach, he usually wakes up a couple of hours before the athletes to work on his other job, skips the recovery period to answer emails and has very tired legs, but a very big smile by the end of the camp,

All in all, it's always a good time and a very intense training period :) 


Don't hesitate if you have any question! 

Décisions, décisions, décisions.... une note aux entraineurs.

Décisions, décisions décisions…

Une note aux entraineurs (et, par la bande, aux athlètes…)

C’est parfois difficile de voir les gens autour de nous prendre des décisions que nous n’aurions pas prises à leur place.

Le sport, c’est une série de décisions. À gauche ? à droite ? Plus vite, plus lent ? Resto ou maison ? Ami ou famille ? Telle ou telle compétition, tel ou tel équipement, x ou y ?

Durant les compétitions, par dessus la forme et la santé des athlètes, c’est (leur capacité à prendre des décisions qui fait la différence. Est-ce que je force plus maintenant ou plus tard ? Est-ce que je passe à droite ou à gauche ? Est-ce que je bois maintenant ou tantôt ? Est-ce que je fais de mon mieux ou je décide d’investir seulement 70% de ce que j’ai aujourd’hui? Est-ce que j’accepte de prendre une chance de perdre pour gagner ou bien je joue conservateur ? Est-ce que, est-ce que, est-ce que….

Si on veut que les athlètes prennent des décisions rapides, éclairés et pertinentes durant les courses, il faut leur laisser l’opportunité de le faire lors des entraînements et de la préparation.

Même si c’est difficile parfois de les regarder prendre des décisions douteuses,  c’est important de ne pas tout décider pour eux. L’expérience, ça s’acquiert majoritairement lorsqu’on vit les conséquences (positives ou négatives) des décisions que l’on prend, pas des choix qui nous sont imposés.

Ça prend une belle relation de confiance entre l’athlète et l’entraineur pour se laisser le droit et l’espace de prendre des décisions, faire des erreurs ou découvrir de nouvelles méthodes et apprendre de celles-ci.

L’autonomie, la créativité, l’adaptabilité et la responsabilité sont toutes des qualités qu’un athlète gagne à développer et ce n’est malheureusement pas en lui imposant nos choix que nous l’aidons à les développer.

Pour les athlètes, c’est beaucoup plus engageant et facile d’être responsable, motivé et performant lorsque la décisions vient d’eux. On est tous comme cela. Beaucoup plus facile de poursuivre un objectif qui vient de nous plutôt qu’une directive de quelqu’un d’autre.

Laissez de l’espace à vos athlètes. Laissez-les décider. Offrez leur des choix. Vous verrez, souvent les résultats de leurs décisions vont vous impressionner et vous faire questionner vos propres méthodes/décisions.

La relation athlète-entraineur est une relation tellement précieuse et enrichissante, assurez-vous de l’entretenir avec respect et amour. Mettez cette relation au top de la liste des priorités et vous verrez que les résultats ne vont pas tarder à arriver. 

Oufff… j’imagine comment ça doit être difficile quand c’est nos enfants…

Inside the Team Camp of the winningest women's MTB team in history. - Guest Blog by Maghalie Rochette

Inside the Team Camp of the winningest women's MTB team in history.

 - Guest Blog by Maghalie Rochette

One of the things that people tend to forget is that for Pro racers, training and racing is only about 70% of their job. The other 30% is what the fans don't see. Answering questions for magazines, interviews, blogs, podcasts, etc. Showing up at multiple promotional events for all the different sponsors during the whole year, sometimes even in the weeks of the most important competitions of the year. 

It takes a little while to get used to the chaotic scheduling of all these events. You rarely hear about the team camps. Maghalie was kind enough to share the experience of her third Luna Pro Team Camp/PhotoShoot! 

Enjoy - 


As professional athletes, we have to fill an online spreadsheet everyday that includes the address of where we sleep every night and give a 60min time slot during the day when we are 100% available for dope testing. Failure to fill properly three times over your career has the same legal consequences as doping.

While filling up my whereabouts before heading to this year’s team camp, I quickly realized that we were in for a busy and, most likely, chaotic couple of days…16 days, including 3 different race events and 9 different hotels.

Actually, now that I think of it, Team camp is like a “professional cycling boot camp” concentrated in a 2 weeks period where you learn all the “off the bike” tricks of pro cycling. Except, no one really teaches you anything. You kind of have to figure it out by yourself. Of course, you can always reach out to your teammates, team manager or mechanics – I’m lucky to have landed on a team with many good mentors that actually want to share their knowledge and experience with me – but there are some things that no one can teach you; that you have to learn by yourself. At team camp, you have to be independent and responsible for yourself.  

Here are a few lessons I learned through my 3 years of team camps.

1- Packing properly is important

So, 16 days and 9 different hotels mean only one thing: pack, unpack, and repack. This year, we were never more than 2 nights at the same place and even if we were lucky to stay 2 nights at the same hotel, most of the time, we were going somewhere that required packing a bag for the day. Often times, we were flying somewhere with our carry-on, but our luggage was travelling in the team car. You never know exactly when that car will make it to the final destination, so you have to plan ahead and make sure you pack your stuff accordingly. Usually, it only takes one time when you arrive somewhere without your stuff and have to ride in someone else’s uncomfortable shoes and bibshorts to learn the importance of packing your bags carefully.

Photos by Malcolm Fearon

2- “Man I’m totally cracked…but I haven’t done anything all day!” In other words; bring a book.
Team camp (or any races abroad, for that matter) means a lot of hotel room time and not a lot of alone time.  Personally, I love my teammates and I love having a roommate way more than being in my own room. But sometimes, it feels good and relaxing to be by yourself for a few minutes and that can be hard at team camp because you are always socializing. Reading a book, listening to a podcast, folding my clothes to keep my bags tidy or just stretching are some of my favorite ways to get in my own little bubble, even when there are people around.  It also helps to make me feel a little more productive, because even though the schedule is really busy during the weeks of team camp, you don’t actually get much done. There is a lot of “sitting around” and it’s not rare to hear us say “Man I’m totally cracked…but I haven’t done anything all day!”.  So a book makes you feel like you are actually doing something.


3- It’s not a training camp. Don’t panic about it.

Then, there is training. Team camp is not a training camp. Actually, training time is usually cut down to the minimum during those 2 weeks. And it is okay like that. On my first year on the team, I thought it would be a training camp and I was completely freaking out because I could not train as much as I had planned and I was not organized at all. It took me a few panic attacks and crying moments alone in my hotel room to realize that team camp was not about training.

The goal of that camp is to take pictures and videos to create some media material for the rest of the season. Note that you will get to ride the same 50 meters trail segment for about 67 times in a row during certain photo shoots and you will spend quite a lot of time in your “shamy”…So actually, maybe it does count as training? Team camp is also where we receive all of our gear for the upcoming season, where we get to know our new teammates and where we are fortunate to meet and visit some of our sponsors. All these things are important and more tiring than they sound like, so you have to listen to yourself and rest when you can, because there are also a lot of races during that period of time. That being said, I do love and appreciate every minute I get to spend on the bike and team camp helps me appreciate it even more. Either to relax or get re-energized on a ride by myself, to get excited on a hard interval session or to explore some cool spots with my teammates, that moment on the bike is usually my favorite moment of the day during those weeks.  

4- …If you do, however, want to train a little bit; make sure you plan ahead.
Everyone is busy thinking about what THEY have to do. No one really cares where you go ride or what you eat for lunch…but you have to care about it. Most of the time, you find yourself in a new city and your time for training is limited. Make sure you look at the map and find a place to ride before hand so when it’s time to go, you are ready and you know where you are going. Believe me, I’ve learned this the hard way in one of those hotel-room-crying-moments on the first year. Also, if you happen to go to the grocery store, buy some snacks and get something for next day’s lunch...just in case. There is a good chance there wont be anything planned for lunch, because usually, the time you have for training is around lunch. So if you want to eat AND ride during that time, you have to be prepared.  Trust me, I’ve skipped meals too many times because I was not organized.

5- Appreciate the experience.

Every year at camp, we are privileged to visit some of our sponsors’ office. This year, we got to visit the offices of Clif Bar, Giro, CAPO and Fox. I always find it really interesting to know how the products are made and how the companies that support us work. It is also a great opportunity to get to know our products better and to create good relationships with the people that support us. This year, we were lucky enough to have breakfast with the Clif Bar employees, and go on a lunch ride with the people at Fox after visiting their office. We also had a private tour of the CAPO office where we saw how the clothing was designed and had a great dinner with the crew at CAPO afterwards. Finally, we spent an afternoon at the Giro office where we learned how helmets are built and tested. After the tour, we had a great time racing on the “Green machines” with the employees of Giro and the kids of NICA (National Interscholastic Cycling Association) who were also there for the tour. What better way to get to know someone than playing with them!? When you are tired and only want to collapse on your bed, it can be hard to be extremely excited about spending a day visiting a place. But most of the time, it is awesome and an extremely valuable experience to be able to learn these things and meet all these people. So appreciate it; it is a privilege.

Team camp is fun

At the end of the day, team camp is really fun. You get to spend some quality time with your teammates, you have dinners with good people at some amazing restaurants, you get to discover cool places, you learn about your sponsors, you learn about yourself, you get to race and people take cool pictures of you. Sometimes, it is easy to complain because when you are in it, it feels tiring, not productive and overwhelming. But when you look back, it creates some great memories and very valuable experiences that I am grateful to have! 

Recipe for success- The Secret.

In the last few years, I have been fortunate and lucky enough to be around world champions ,olympic medalist and world cup winners almost every day.  It's been pretty amazing to learn from all these world class athletes. 

One of the first thing that I realized is that there is no "recipe for success". There is not a single similar path to world class performance. There is only your way. Sure, some elements are common in most of the top athletes but the stories are so different and so unique that it is hard to put a finger on what exactly makes them successful.

Here's the secret : There is no secret. 

How many times have I witnessed something that a world class performer did and told myself: "Really? That's how he/she does that and still manages to be among the best in the world?" "Really thats the kind of training he/she does"? ... Oh well... 

It's their uniqueness and the fact that they found THEIR way of getting to the top that impresses me the most. If your coach, manager, parents, friends, physios, etc. is telling you that HE/SHE knows the way to the get to the top, you should probably run away from that person. Surround yourself with people who have experience, who are willing to share it and who have an open mind and creative mindset. That will go a longer way than trying to copy someone else's path. Your crew is there to help you make good decisions and help you find your path. Not to run your show. You run the show. 

One of the athletes that really stands out for me is Katerina Nash. Her many successes in so many different disciplines (MTB, Cyclocross, Xc Ski, etc.) makes her one of the most successful athlete in the world. Good or bad day, you know she's going to be a fierce competitor. You never questions if she really leaves it all out there. I've seen Katerina having a hard time walking because her whole body was so painful from crashing, but still finish top 10 in the world cup the next day.  She does have her ups and downs, just like anyone, but she always manages to bring her A game to races. 

Off the bike, she's an amazing human being, always willing to help people around her. I don't know many athletes who are involved as much as she is with different causes/charity events/ sponsor events. Maybe you didn't know, but thats because she doesn't spend her time talking about all that she does on social media. She just does it, genuinely. 

For some reason, whenever someone is getting ready to race at an important event, I keep going back to this interview of Katerina to help them be in a positive, winning mindset, because that's part of a recipe for success. 

Find the full interview here

“I have good legs”
“Confidence is high”
“Pressure is low”
"Course suits her well”
“Really excited”
“Happy to be here”
“I’m going into the last week before worlds pretty positive”
“I’ll wake up and see what the course looks like” ---Does not stress about it, ready for any situation.

"There are a lot of fast, fun girls to race” -- Respect your competition. “From the front row, you have nobody to blame but yourself” - TAKING RESPONSIBILITY.

How would you feel if you had to race her this coming week-end? 

Wanna get to know Katerina a bit more? You can always follow her in Instagram and read/watch these couple of interviews :) 


Katerina at the CykelScramble

Hiking with Katerina Nash - The Athletic

Have a good week everyone! 

Katerina leading Maghalie Rochette @ Cincy CX. Katerina and all the other Luna Pros have been such good examples and great role models for Magh since day 1 of her Luna Pro Team adventures. We are grateful to now call them friends :)  

Katerina leading Maghalie Rochette @ Cincy CX. Katerina and all the other Luna Pros have been such good examples and great role models for Magh since day 1 of her Luna Pro Team adventures. We are grateful to now call them friends :)  




Travelling Tips from the pros!!

We are all travelling from time to time. For those who are travelling to race or train away from home, there are a lot of things to consider and think about when you leave. The comfort of home is hard to carry with you, but here’s a couple of tricks to help you travel with ease!

1- Do hot hesitate to bring sutff that you really want or need that makes you feel good (Small guitar/coffee machine/books/Teamaker+Tea). A solid aluminium French Press is an easy option for coffee or tea. 

2- Find rides using Google map for bikes, or Strava or Garmin Connect BEFORE getting there. It's hard to have a better internet connection than the one at home ;). Especially in Europe.

3- Use Yelp, Zomato or Tripadvisor for restaurants. 

4- Travel with a spoon/fork/knife, a swiss knife and a collapsible bowl. A Tupperware, a couple of ziploc bags. Salt/Pepper/Cinnamon and Maple syrup can make "any muthafuckin' thing taste good". A bigger, better knife is always a cool thing to have if you like to cook and plan on cooking during your travels. I personally like these knifes.

5- Always bring running shoes/elastic bands/ mini bands/ and basic riding gear in your carry on. 

6- Travel with a headlamp. You never know when you are going to need it.

7- Travel with a portable alarm clock, that way you don’t have to sleep next to your phone

8- Overnight Oatmeal is a great carry on breakfast or snack.

9 - Make sure you hydrate properly before, during and after the flight. Water onboard is proven to contain a lot more bacteria than water from outside the plane, except if it's bottled water. . Bring your own water. 

10- If it’s possible, move before and after the flight to activate circulation and recovery. (Yoga/Walk/Dynamic stretch, light jogging, easy spin, etc.) 

11- Bring laundry soap pods. Sometimes it’s hard to find soap that will “smell like home”. Again, especially in Europe.

12- Bring a reusable Mug for Tea or Coffee. You can always get hot water in the hotel rooms + Hotel room lobby.

13 -Bring Earplugs and a registration to HeadSpace to help you relax.

14- Co2 Cartridges can easily fly. If you put them in your pharmacy bag. Not in your bike bag. Thank me later.

15- Always carry Clif Bars, Bring oatmeal, Ramen noodles which only need hot water, Protein Powder and protein bars as well, in case you get sick. Always bring minimum pill/pharmacy gear. Should include advils/immodium/plasters/tiny bottle of peroxide, Neosporin,etc.

16- Castille Soap will work to clean clothes, body, dishes, bottles, etc. It’s a great friend when you travel.

17- If you have room, or travel by car, you can travel with a Hot Plate and a rice cooker. It’s impressive all the meals you can cook with those two items in a hotel room.


Tips from DG Endurance Athletes and Friends!

Adam Roberge- Eternal junior, student and up and pro cyclist @ Silber Pro Cycling. 2015  Canadian National junior champion

Always bring some sort of music device- with earphones. You never know when you’lll want to hype yourself, tune it, or tune out with music. Always bring snacks, that way you are certain you wont be eating junk. Nuts/bars/dried fruits are all packed with good stuff and easy to carry. Get one of those www.travelroller.com. You can stuff it with your elastic bands that we talked about a little earlier. Super reliable, easy to pack, fits in a carry-on. A water bottle is a must.

Jules Gorham Mother, successful business women and pretty damn good triathlete – Betty Designs.

If you have a coach, make sure you advise him as precisely as possible of your travel plans! I always use internet at home to fin good restaurants and fresh markets, that way I’m confident I can eat good food away from home. I carry my yoga mat and always 2 new pairs of socks, because nothing makes you feel comfortable like new socks!  

Maghalie Rochette- Cook, woodworker, CXFEVER instigator & Pro MTB and CX rider with Clif Pro team. 2016 Senior Elite CX National Champ. 

J’aime bien de préparer un repas pour l’avion afin d’éviter de toujours manger dans les restaurants d’aéroport. La plupart du temps, je m’assure de mettre mon repas dans un plat “tupperware” qui se visse pour éviter les dégâts. En bonus, cela nous permet d’avoir un plat/bol pour se préparer un lunch ou récupérer les restants d’un souper au restaurant pour le restant du voyage. 

Peu importe où je vais, je traine toujours un livre avec moi. On ne sait jamais quand on sera coincé au site de course (ou à l’aéroport, etc.) durant des heures après avoir fait la reconnaissance du parcours. Bien que c’est plaisant de parler aux gens et de se promener, c’est toujours plus relaxant de s’installer dans un coin et de lire en attendant que ses coéquipiers soient prêt à partir! 

Je voyage toujours avec mes souliers de courses, mes souliers de vélo, mon casque et un kit pour rouler dans mon sac à dos ou mon “carry on”. De cette façon, je suis certaine de pouvoir bouger une fois rendue à destination. À mon avis, il vaut mieux ne pas laisser son sort entre les mains de la compagnie aérienne… 

Joelle Numainville-  Olympian, Master’s degree Finance student & Pro road cyclist with Cylance Pro Cycling

If you’re confident you can't find good coffee where you are going, make sure you bring coffee. I also carry a drawing book, as it helps me stay calm.

Charles Mathys – Father, PowerWatts coach, Phys. Ed. teacher and Head Coach Cycle-Max BMX Racing.

Make a checklist that you can go back to everytime you travel. Keep it in your Ipod/Iphone/Ipad/Ibrain.

Bring clothes that are easy to wash/dry in the bathtub or sink. Bring a swiss knife and a nylon cord. That way you can hang clothes or use the rope for plyometrics or whatever else that needs to be roped!

Jeremy Martin  2016 Senior Elite CX national champ. Cinnamon Lover. Eternal Student and Pro CX/MTB Racer. Focus Bikes.

Always keep good eating habits while travelling. Drink lots of water and try to always have access to good quality food/snacks.

Use you time on the plane. Try to sleep/recover if you're not able to get some work/emails/planning/homework done. That way, you're not 'completely' losing a day and you can focus on the important stuff when you get to destination.

Earplugs! Sleep quality is super important for athletes and recovery during training camps/race weekend is crucial. You never know where or with who you'll be rooming. You might end up staying in a hotel right by a busy highway!

Rejean Rochette- World Traveller, business owner, Senior Vice President at WebMd and Life long cycling addict. Rej is in the sky over 100 days (Yep, thats 2 days/week...) a year for working, racing and training, he knows a thing or two about travelling.

Shit will happen: plane will be late, cancelled, rerouted, luggage will not make it, etc. So deal with it and dont lose your energy by being stress. Nothing you can do but roll with the punches. Focus on what you control: how you deal with the situation. 

Prepare your luggage two days before, not the night before. It allows you to relax the night before you leave. 

If it a long flight, it is worth paying extra to get the exit or a better seat.

Never reserve the bulk head (you cant put your stuff in front of you, and that may be a pain); never take the seat if front of the exit row, the seat doesn’t recline.

Charge your stuff before you leave!!! If everything is delayed, or the lay over is longer, you want your computer and phone totally charged! 

If you like movies, download them the week before leaving so you have them ready (instead of the night before)

Marco Daigle- Full Time worker and part time pretty good pro racer (In French mon ami!) Garneau MTB

“La Chanson à Marco : Sous un air joyeux en chantant pour être sur de rien oublier : Tu pars du bas : Des souliers / des bas/ des jambes/un bib /un maillot / un manteau / des manchettes/ des gants / et un Chapeau et les lunettes :)”

On top of all that, when things get overwhelming when you’re travelling, remember this one thing- Breathe & Enjoy. The perfect situation is the on you are in at that moment. Stay adaptable and resilient. You got this shit.

Big thanks to everyone who participated. 



Dealing with your own Greatness.

As kids, we are told to play it small, play it safe, don't disturb, don't be too good because it might make people around you feel bad. 

So we grow up, trying to fit in as much as we can, trying to be the nice, trouble-free, kid of the neighborhood. 

The truth is, simply by the fact that we are "trying" to be something brings us far from what we really, Our true nature.. We put a filter on our reality and adapt our vision/actions to this new filtered person. 

Let it be clear- Change IS hard. No matter what the change is. 

Change is Hard....

The toughest period of changing yourself when you were young? The teenage crisis. Climax. 

Have you ever notice how comfortable you are in the presence of young kids or grand parents? 

Part of this comes from the same reason you feel comfortable with your better half- They allow themselves to be who they really are with you, and that allows you to do the same. 

You don't have to downsize who you are, what you accomplish or what you want to accomplish to make people around you feel comfortable. By doing so, you will surround yourself with "like-minded" people who choke themselves to be accepted. 

Dimming your own light will not allow people around you to shine more. It will let them appear brighter, with a weaker bulb. 

The only real, efficient, way to light other people on fire is to be lit yourself, from the inside. 

The brighter you shine, the more it reflects on people surrounding you. 

Don't worry, those who can't stand your brightness will leave or temporarily put some sunglasses on until they eventually adjust to the new level of brightness. 


The most important person you have to please and help feel like a CHAMPION, is yourself. The only person you have to be successful to, is you.

It's OK to be great. It's ok to hold yourself and the people surrounding you to high standards. 

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” Marianne Williamson

Ever wonder why a lot of good athletes who win races are "dickheads"? They don't really shine. They make the people around dim their lights, so they can pretend that they shine... Don't get me wrong- they are good athletes, but they are not legends. We all know people like this. 

Sometimes we wished so badly that the nice person who finish 2nd 3rd or 10th won the race. "They work so hard", "They are so involved', "They are the nicest person ever", etc. But they let their light be dimmed by a temporary champion. When eventually they allow themselves to shine, they become legends. 

Legends and true champions uses their light to brighten everyone surrounding them. It's harder to do, but when they achieve it, they become legends. Champions. They are timeless. 

Tom Cruise, Marianne Vos, Bill Gates, Alexandre Despatie, Leonardo DiCaprio, Wayne Greztky, Celine Dion, Sven Nys, Andre Agassi, Barack Obama, Katerina Nash, Carl Lewis, Michael Jordan, Roger Federer, Michael Phelps, and so on. Legends.

Are they perfect? No they are not. But their presence allow people around them to shine as much as them. That's what make them amazing idols and role models.

The path to greatness and exploiting your full potential is often times the path to your true self. You don't have to overthink it. Cut the bullshit. 


"In order to have what you really want, you must first be who you really are"

Do not sabotage yourself. Please. Enjoy the ride, be grateful for who you are and allow yourself to shine. 

Do a lot of people strive for that? No. Is it hard? Yes. Is it worth it? 100%. 

Don't give up on who you are. 

Links of the week

Andre Agassi - Open

Step into your greatness

Peaceful Warrior

Kambio Performance







Les eaux tumultueuses de la compétition...

  "The key to being great isn’t found on the edges of training, diet, magic trainings, science or technology. The key is consistent, uninterrupted training”

Avec les premières compétitions qui arrivent très, très, très rapidement, voici quelques petits conseils pour bien conduire son bateau dans les eaux tumultueuses du monde compétitif. 

Pour la majorité d’entre-vous, vous avez eu la chance de tester vos capacités dans les dernières semaines. Que ce soit lors de compétitions ou d’entrainement très exigeants, je suis certain que vous avez des moments d’euphories et des moments de désespoir. Il me semblait donc approprié d’en discuter un petit peu. 

On travaille très fort, presque 364 jours par année, pour atteindre nos objectifs et on aimerait tous que chaque entrainement, chaque compétition soit de plus en plus satisfaisante. Malheureusement, ou heureusement, ce n’est pas le cas....C’est d’ailleurs pourquoi le sport est si complexe et pourquoi autant de personnes s’y accroche.

Une des choses qu’on ne peut pas vous enlever est votre perception de vos performances et de votre progression. Est-ce que dans l’ensemble vous progressez? Si la réponse est oui, vous êtes sur la bonne voie.


Dans un monde ou 1% peut faire la différence entre la victoire et la 42e position ou entre la performance de notre vie et une contre-performance,il ne fait pas paniquer lorsqu'un entrainement, une compétition, une semaine ou un mois ne va pas selon nos attentes. 

Mary Cain is growing up fast- She's not exactly where she would want to be, but she'll get there :) 

Imaginez si, lorsque vous conduisez votre voiture, chaque fois que vous vous enlignez un petit peu “off” de votre trajectoire (le milieu de la voie) vous donneriez un gros coup de guidon pour vous ramener. Qu’est-ce qui arriverait? Gauche/droite/gauche/droite, on fini par perdre le contrôle et/ou on avance plus lentement en plus de risquer beaucoup.

Small changes lead to big things

Voyez plus loin que le bout de votre nez, ou que votre plus récente compétition. Il faut faire confiance au processus.

C'est pour cette raison que c'est primordial d'avoir un coach, ou un mentor qui peut remettre les choses en perspective et vous aider à être plus objectif dans vos jugements! Why you should listen to your coach.

The only thing worse than being blind is having sight but no vision.

Si vous pouvez être fort et solide même quand les choses ne vont pas bien, agir en champion même lorsque tout va mal, vous vous remettrez beaucoup plus rapidement sur pied et vous passerez le message que vous êtes inébranlable. 

Soyez fier de ce que vous accomplissez. Soyez inébranlable par rapport à vos accomplissements. Voyez plus loin que votre dernières courses et guidez votre bateau en douceur en le conduisant “smoothly” et prudemment, sans coup de guidons, à travers les eaux tumultueuses de la compétition.

The most important conversations are the ones you have with yourself. You're always in control of your self-talk—choose your words wisely.

Sun’s out, Gun’s Out. Its war time!!! Be Strong and be Proud this spring/summer!

“We must move on. To choose doubt as a philosophy of life is akin to choosing immobility as a means of transportation."

Un peu de divertissement pour cette semaine!

When things get chaotic and you keep your coolness...

Athletic Director and head coach of the Varsity Soccer team at Ryerson University, Dr. Joseph is often asked what skills he is searching for as a recruiter: is it speed? Strength? Agility?

Catch yourself being good! The art of recognizing the good things we do in a day. Nothing better to boost your self-confidence


Plus qu'une position sur une feuille de résultats...

"Things which matter most must never be at the mercy of things which matter least

"When you and everyone around you are immersed in one small community, it is easy to mistake it for the whole world. But once you break away, you realize that no one outside your tiny circle gives a shit about the stupid stuff that was at the center of your little world. When you understand that, you discover there is a much bigger out there"

Plus qu'un chiffre dans TrainingPeaks.... Plus qu'une médaille qui ramasse la poussière... Plus qu'une reconnaissance d'un petit milieu... Plus qu'une occasion de se dépasser... Plus qu'un passe temps. 

Le sport, c'est plus que tout cela. C'est surtout plus qu'un résultat sur une feuille. 

Il y a quelque chose de vraiment magique avec le sport.... 

Peu importe le résultat de la course, vous avez, chaque jour, la chance d’utiliser votre corps comme bon vous semble. Une activité sportive que vous complétez sur une base régulière serait le "highlight" de l'été de quelqu'un!! :

Sédentaire 1 - "Qu'est-ce que tu as fait cet été?"

Sédentaire 2- "Ohh tu vas pas croire ca, j'ai fait une sortie de 4h de vélo de montagne, je suis monté en haut d'une montagne et j'ai redescendu par les sentiers!!!" 

Sédentaire 1 - "WOW!!"


C’est une chance de pouvoir voyager pour participer à des évènements à travers la province/le pays ou la planète. C’est aussi un immense privilège de pouvoir partager cela avec un groupe de personnes aussi passionnés que vous.

Lorsqu’on ferme le chapitre de notre carrière sportive, ce dont on se souvient le plus sont les amitiés, les personnes, les endroits, les expériences, les amours, les défis et les aventures des années qui viennent de passer. Peut-être 1-2 courses/résultats vont rester avec nous, mais ce ne sera pas la majorité de nos souvenirs.

Alors même lorsque vous n’avez pas le résultat que vous aimeriez, ou que vous ne pouvez pas vous entraîner autant que vous l'auriez voulu, prenez une seconde pour penser à tout ce que vous avec vécu et tout ce que vous êtes en train de vivre à travers le sport.

Soak it all in while it is still there. Profitez en au max.

Prenez 2-3 jours de plus pour visiter lorsque vous voyagez pour des courses, n’hésitez pas à arriver tôt, rester plus longtemps, jaser avec les gens autour de vous, invitez votre famille et les gens qui sont importants pour vous de temps en temps pour vivre cela avec eux.

Seulement dans les 4-5 dernières années, j'ai eu la chance de visiter l'Espagne, Andorra, la France, le Venezuela, Puerto Rico,  la Belgique, l'Angleterre, la République Czech, l'Allemagne, l'Afrique du Sud, Cuba, le Mexique, la Norvège, la Guadeloupe, Hawaii, le Costa Rica, la majorité des provinces canadiennes ,plus de 30 états américains, etc. 

Est-ce que je me souviens de chacun des résultats? Non... loin de là. Mais je me souviens des activités, des expériences et des amitiés créés.  

Est-ce que j'aurais voyagé autant si je n'avais pas été impliqué dans le sport depuis que je suis tout petit? Probablement pas.

Le sport, c’est beaucoup plus qu’un résultat sur une feuille et lorsqu’on porte trop d’importance sur la feuille de résultats, on passe souvent à côté de pleins de belles choses, souvent même d’un bon résultat. ;)

Le sport devient rapidement un concentré de l’école de la vie. Ecoutez, prenez des notes et faites bien vos devoirs!

Have a good time, enjoy and make the best of it, le sport change votre vie à tous les jours.

Comme d’habitude, voici quelques bons documents à regarder/lire cette semaine!

1- Life after BasketBall - Steve Nash

2- À chacun sa recette pour réussir dans le sport

3- FC Panyee - Une belle histoire de sport

4- Thank you, Bicycle. 

5- You can always learn. Education is the key. 

6- The importance of keeping an identity outside of sport  

Bon week-end à tous! 


"The fear of not doing something should be bigger than the fear of failure at doing something"


Dans les dernières semaines, j'ai eu la chance de passer beaucoup de temps avec plusieurs Olympiens, champions de coupe du monde, champions nationaux, etc. Chacun à un cheminement et une manière différente de faire les choses, mais ceux qui sont continuellement au sommet de leur art ont tous quelque chose en commun. 

Riding with rockstars in the beautiful forests of California! 

Qu’est-ce qui vous rendra "successful" en 2016? Quels sont les moyens que vous allez prendre pour arriver à vos fins? Qui seront les gens qui vont vous entourer durant la prochaine année? Prenez un moment pour réfléchir à tout cela.

La motivation, le flow, les performances, le momentum, etc. Tout cela doit être nourri sur une base régulière.

Le feu

Qu’est-ce qui arrive si tu mets une gigantesque bûche dans le feu? Il y a de fortes chances que la bûche étouffe le feu.

Qu’est-ce qui arrive si on ajoute une petite branche de temps en temps ? Le feu restera flamboyant.

Une fois qu’on a compris qu’on doit nourrir régulièrement le feu pour qu’il survive, si on doit toujours courir après nos branches pour garder notre feu actif? Est-ce qu’on pourra profiter de notre feu?

Pas vraiment. Si on se prépare une grosse pile de branches et ensuite on nourri le feu lorsqu’on en a besoin, on pourra apprécier beaucoup mieux notre feu.”"

Chaque jour est une opportunité de mettre un peu de bois au feu. Win the day. Completer quelque chose.

Avez-vous déjà fait une "To-Do List" et marqué des choses dessus que vous avez deja complété dans la journée, simplement pour les rayer immédiatement? ;) (C'est OK, on le fait tous...). Le sentiment d'accomplissement qu'on retrouve lorsque fait et complète des tâches/activtiés/etc. nous rends puissant, fier et satisfait. 

Les athlètes qui restent au top de leur discipline et au sommet de leur art sont ceux qui "FONT des choses". Ils ne passent pas leur journées au café à attendre que tout arrive pour eux, ils prennent les choses en main et passent aux actes. Il y a toujours quelque chose qu'on peut compléter ou préparer. Ils mettent du bois chaque jour dans leur feu.

Ils ont aussi quelques items/manières/habitudes qu'ils nourrissent chaque jour et qui leur permet d'être heureux et organisé, peu importe dans quelle situations ils se retrouvent. 

Trouvez ce qui vous permettra de rester allumé et flamboyant en 2016 et planifier cela dans votre horaire d’une manière aussi importante que vos entraînements et vos massages. What makes your eyes shine?
Mettez vos éléments en place.

L’important dans tout cela - “Act". N’attendez pas que les choses arrivent, AGISSEZ. DO.ALLEZ. GO.  Préparez d’avance votre ride, Préparez votre après-ride, préparez votre prochain mois...

Do Things.

Actions expresses priorities. 


Voici quelques petites lectures et visionnements intéressants pour débuter le mois de mars du bon pied! 1 par jour pour la semaine, question de bien alimenter le feu ;)


Liste de lecture

  1. 5 key attributes of winning athletes

  2. Start the day by making your bed - It is si important.

  3. Forget setting goals- Try this instead

  4. Do Things- Shonda Rhimes (good video)

  5. Grasp Opportunity - Lachlan Penfold

  6. Doing small things can lead to big ones! 

  7. Fear of not doing anything should be bigger than the fear of failure

L'importance de s'amuser!

L’importance de s’amuser (24 novembre 2014)

"The only way you can light other people on fire is to be lit yourself, from the inside."

Etre sérieux dans sa démarche sportive ne veut pas nécessairement dire ne pas s’amuser!

On parle beaucoup de performance, d’excellence, de temps, de watts, de poids, etc. Mais il ne faut pas oublier le plus important dans tout ce qui attrait au sport. Le plaisir.

Question très simple. Deux athlètes dans une forme égale se présentent à une course. Un d'eux est super heureux et à le sourire aux lèvres. L’autre est un peu malheureux et "fait la baboune". Lequel pensez-vous qui à la plus grande de chance de gagner?

Naturellement, la majorité des gens répondent celui qui à le sourire. Ce qui nous amène à dire que même avec des capacités physique/technique égales, un athlète heureux aura le dessus sur un "babouneux" 

Donc n’enlevez pas ce qui vous rend heureux de votre routine par souci de performance. Si prendre 1 bière le soir vous rend heureux, prenez votre bière. Si c’est manger au restaurant avec des amis, faites le. Si c’est jouer un instrument de musique, lire, cuisiner, etc. Peu importe ce que c’est, planifiez le dans votre horaire. C’est aussi, sinon plus, important que l’entraînement en tant que tel. Ca peut aider à votre récupération aussi. 

Quand vous allez prendre votre retraite du sport, ce ne sont pas les 4567 courses que vous avez faites qu'il va vous rester comme souvenir, ce sont les moments agréables, les relations, les personnes, les voyages,etc.(et fort probablement des maux de dos chronique pour le restant de votre vie ;)...) que vous vous souviendrez.  


Ca ne veut pas dire que tout le monde doit arrêter de s’entrainer, être sur le party et que le plus joyeux va gagner. Non. Mais ca veut dire qu’une fois le travail physique/technique/tactique est fait, c’est souvent le mindset qui fait une grosse différence.

Prenez note de ce qui vous rend heureux. C’est souvent dans les petits détails que nous trouvons notre “happy place” et notre confort. Assurez-vous de planifier ses petits détails lorsque vous planifiez vos entraînements/compétitions/voyages.

Quelques lectures/vidéos intéressants en lien avec le sujet! 

Bonne lecture! 

Lea Davison - Happiness Watts

Cross talk with Ryan Trebon - I just want to have

Jeremy Powers- Athlete on Fire

The Morton Brothers

Bonne semaine à tous! 

So... You want to be a pro cyclist?

You’ve always wanted to be a pro cyclist.

Unfortunately, that’s not a program you can register in at school. There is also very little guidance available in the path of a future pro athlete. 

13440 doctors graduated in 2015 in Canada. +-2 new pro cyclist graduate every year in Canada. And you thought getting into med school was hard…

There are no guidebooks, no school program, no direct route and not a single simple success recipe to become a pro athlete, but those who succeeded in the tough world of cycling do have some things in common.  Wanna know a bit more ? Wanna know some funny truths and grab some advices to ease your way to the pro leagues? Keep reading

Pro Cycling is not professional. A lot of the things that happen in the pro cycling world would never be accepted in the corporate world.  Keep an open mind because everything you think would never happen, might just do so. 

Pro does not mean paid. UCI world tour Neo Pro minimum salary is +-29 000 Euro$, Pro Continental: +-25 000 Euro$. That is the only minimum wage in cycling. No minimum for MTB,CX and any teams under PRO continental level on the road.  Any contract that is not a UCI WORLD TOUR or PRO continental contract does not guarantee you a salary. Even if you do get a small salary on your contract, don’t spend that money before it’s in your account. It’s not uncommon to have « delays » and « complications » when it’s time to get paid. If you are under 25 years old, in North America and your salary has 5 digits, you are really well paid. Anything in the 6 digits, no matter your age, sex or geographic location is extremely well paid.

You don’t need the best equipment available on the market to perform at the highest level. But you do need equipment that's in perfect working order. A friend of mine was 12th at the road race at the Olympics with a bike built with mid level components and aluminium parts. Maghalie Rochette knocked a top 10 at U23 worlds with a 4 year old MTB.

Adam Roberge won Canadian junior road national championship on a 4 year old bike with aluminium wheels. Save your money for more important stuff (we’ll get to that later). When a company will give you the best, lightest shiniest components and pay you to ride it, only then it makes sense to use it. Otherwise, stick to well maintained & reliable components. 

Will you sleep in 5 stars hotels all the time? Well, actually, sometimes you may not even sleep at hotels. Be ready to sleep on floors, couches, airport benches, 19.99$ a night hotels, car floors, camping, etc. Even at the highest level of the sport (Tour de France, MTB and CX world cup, etc.) some teams still sleep in cheap hotels or host houses. If you are lucky, maybe on a trip someday you will have a room for yourself. Otherwise, be ready to share your space. Yes. Most of the time you will share a room.

Will you make friends for life? Yes. And create deeper relations with a lot of those friends. There are not a lot of things in life that create solid bonds like suffering. And suffering with your teammates will make that relation really special. You might be teammate for a year or two, but chances are you will be friends for life. You may even find your better half during those fun years!

Will you have fun? Ohhh you will have the time of your life. And that’s a big part of the reasons why you will keep doing it for a tiny amount of money ;) 

Your health needs to come first. Nobody races until they are 70 years old but most of us will live until 70. Health first. Performance Second. 

Take care of your body. You only have one chance. Right now it’s your main source of potential income & work. It's also the only one you have in this life. Physical, mental and emotional health comes first. Then performance. Be careful, sometimes in the performance world, the line between healthy and poisonous is really thin, even blurry sometimes.

Build a strong support team around you, you will need them. Share your goals, your progress and your dreams with them. Sharing is Caring. They will help you a lot more if they feel involved in your quest.

The basic that you need : A coach, a mentor, a physiotherapist, a massage therapist, a nutritionist, a sports psychologist, a strength&conditioning specialist and a couple of friends from outside the sport world.

Build that crew around you. It’s your #1 priority.  It’s not when you are in need or in an extreme emergency that it’s time to start looking for specialists. You are much more vulnerable and ready to trust anyone when you are in "panic mode". It’s easier to add good, competent people to your support crew when you are doing well. People like to be around successful people. 

READ. You will have a lot of waiting time (airplane/car/train/bus/hotel/etc.) Reading will keep your brain active and make you an overall better person. It’s also a great way to learn things outside the world of sport.

Keep Smiling. Even when things don’t go the way you want, keep smiling. We’re all lucky to be part of the big cycling community. Its a fragile boat we all float on. Make sure you do your part to keep the boat from sinking.


You will race against dopers. Some will beat you, some you will beat.

Some will dope to recover better / Some will dope to race faster

Some will dope to gain weight / Some will dope to loose weight

Some will dope to sleep better / Some will dope to stay alert


I personally know world champions and Olympic medalists who don’t dope. If they did it on water and Clif Bars, you can do it too.

Are you going to get injured? Yes you will. It’s not a question of if, but more when. Will that stop you from having a great season or career ? No. When Catharine Pendrel won the MTB world championships in 2014, she broke her collarbone in April. Lea Davison was also on the podium that same year. In April, she was still off the bike and doing rehab exercises from a hip surgery. Look for solutions. There are two aspects of every crisis: Danger and Opportunity. If you have the right mindset, you can make the crisis work for you. 

Don’t do sacrifices. MAKE CHOICES. You will miss a lot of birthdays, weddings and other special occasions. But you will also experience things and live a life that not a lot of people have the chance to live. Don’t make sacrifices, make choices.  Choices come with responsibility. Sacrifices come with regrets.

Don’t travel in your pyjamas. Don’t travel in your dirty sweat pants. If you are travelling to train or to race, wear team or sponsor clothing. You are going to work. Not to a sleepover at a friend’s house. Chances are other riders, managers, directors and industry people are also travelling to that event.. You never know when opportunity might knock on the door. You never know when you will meet your next boss. Read that link.   If you dress sharp, you will feel sharp.

See your family, spend time with them, they are the only ones that will still be there if everything falls apart.

Respect your progression and your position in the team/industry/world. It's a lot less frustrating that way. Be patient. You can't buy experience. Learn, keep an open mind, keep your ears and eyes wide open and take notes. Your coach, your family and your friends know how good you are. You just need more experience. It's hard to understand, when you don't have much of it.... ;) 

Will you choose your races and be excited for every event? No you will not. Choosing your races is a privilege reserved for the amateurs. You want to make it to the pro level ? Use that advantage to make a good impression. Pick-Plan-Prepare-Perform-Pause. If no one pays you to race all over the world, don’t start running around and waste all your money doing so. Pick your battles. Go to the races where the teams are and prepare as well as you can to use that Pick-Plan-Prepare-Perform-Pause advantage that you have over the pros who are expected to perform all the time, often in not optimal conditions.

Be involved in your community.

Be loyal. In the end you will always win if you are loyal. With sponsors,  airlines, hotel chains, etc. Sometimes the hotel chain you book with might be 10% more expensive than a competitor at a certain location, but the day you reach their privileged member status, you will be rewarded with cheaper and better rooms all the time. Same goes for airlines. Maybe sometimes you’ll pay a little bit more for an Air Canada flight versus another company, but when you reach their minimum status and stop paying for bikes and luggages and get access to the lounge, you realize it was well worth it. Get a travel credit card. It will cover you with insurances for your health, luggages, car rental and you will earn points faster. 

If you're in Canada and flying with Air Canada/Star Alliance often, I strongly suggest this card. 

Don’t swear at your gear. Don’t throw your bikes and/or gear. Show up to races/trainings/events with a clean bike and make your sponsor proud. You don’t really need explanations why, do you ?

If you want to party, do it outside the cycling world. Especially when you are an up and comer, or looking for a new contract. I personally know two riders who lost their spot on pro teams because they acted poorly at an official world championship party. The sad part is that they don’t even know they missed their chance. Party with your friends, at home, in private locations or in bars where you may not run into industry people. Once you made it to the big league, it’s a different story.

Show up to races where teams are. Local heros usually end up being just that, local heros.

Look at what the pros do. Question/copy/adapt to your reality.

Always be ready and organized. Every once in a while ask yourself that question : «  If I get a call to go race on the other side of the planet and leave tomorrow, I am ready to go ? ». Do you have clean cycling clothes ? Are all your bikes working properly, all the time ? Do you have spare parts at home ? Is your room clean ? Bills paid ? Passport, licenses and all paperwork up to date, Sports CV?  You may only have one chance in this industry. Make sure you are ready when that chance shows up. 

Do other stuff- Find hobbies which are not cycling related. It could be music, arts, cooking, knitting, whatever. It’s good to take a break from cycling from time to time and you may have a little bit of free time when on the road or during training camps so try to choose a hobby that is easy to do on the road.

Want to get to a certain level? Graduate to the continental level?  Try to spend as much time as possible with the guys/girls who are working/involved at that level. Become a familiar face at this level. If there’s an opportunity, it’s usually the familiar faces who gets it first.

Planning is progression. But opportunities sometimes lies off the plan. Be open to opportunities. Sometimes it’s worth switching what’s on the plan to jump on opportunities. You may make a big jump in that progression by jumping on an opportunity.

Will you have to quit school? Maybe, Maybe not. Part time? Full time? Only the winter sessions? summer school? Those are all possibilities. You may only have one chance to make it in pro cycling. If that chance shows up and that’s what you want, take it. School will always be there. You can go to school when you turn 40 if you want. You will not get your first pro cyclist contract at 40.

Use the extra money you make from your first small contracts and prize money to give you better training/racing conditions. Until you make it to a level where the income is enough to get a mortgage. Then, get a house :) 

Are you going to win a lot of races? You are really, really good if you win 1 or 2 races a year. Don’t judge or value yourself with podiums and wins. There are a lot of pro cyclist who will make a successful career without winning a single race, or by making the podium in 1 big race every once in a while.

Last but not least-

Will a pro team hire you because of your 7th place on stage four of Tour de l’Alberta or your top 20 in a MTB or CX world cup ? No. Will they hire you for your 4th place at TT, road, MTB or CX nationals ? No. In fact, they may not even hire you if you win nationals!  

They are looking for the whole package. You can spend up to 200 days a year on the road with the team. Your personality, your easiness to deal with, your appreciation and gratefulness will go a long way.  More than your 7th place at the GC of a UCI 2.1 tour. Be fun, be reliable, be on time, be professional, be ready to turn yourself inside out for the team. Sometimes it can help if you can bring a sponsor on board, take care of social media, be the comic relief of the team, be the cook or sous-chef of the group. Anything that will make you an important player on the team is as important as the racing itself. It’s a big family.  

The world of Pro Cycling is a tough one, but trying to make it to the top leagues is one the of the most fun and fulfilling journey one could embark on.  

Have fun and enjoy the ride 

Now get off your computer, surround yourself with good people and make it happen!!

Aiguiser sa hache...


"Luck is what happens when preparation meets opportunity”

Tout le monde vit à 100 000 km/h. À bloc dans le workout, À fond dans les études, dans le travail, À fond, all out, à bloc, au max, 110%.

Mais êtes vous vraiment efficace dans ce que vous faites?

Connaissez-vous l’histoire des premiers championnats du monde des bûcherons? À lire si vous ne la connaissez pas. À lire aussi si vous la connaissez ;)

La voici.

La petite histoire du bucheron

Deux concurrents s’affrontent dans un concours où le but est de couper le plus d’arbres possible en un certain temps donné. Le premier concurrent à 22 ans, il est fort et il est aspirant au titre! Le deuxième concurrent a 55 ans, il perd en force d’année en année, mais il est le champion des 5 dernières années.

Lors de la première heure de coupe (sur un tournoi de 8 heures), le plus jeune des deux bucherons à énormément de force et il coupe 4 arbres (sur un total 8) de plus que le champion en titre! Il se dit: “À ce rythme, je vais gagner c’est certain!”.

À chaque 50min, le plus vieux des bucherons prends une petite pause de 10 minutes et va se cacher derrière un arbre. Il revient et recommence à bucher ensuite! Et plus la journée avance, plus il rattrape le jeune bücheron dans le compte des arbres coupés, sans jamais avoir l’air de travailler plus fort!

À la fin du concours, le plus vieux des deux bucherons remporte le championnat avec quelques arbres de plus que le plus jeune.

Alors le plus jeune lui demande: “Voyons, comment as-tu réussi à gagner? Tu prenais toujours des pauses!”. Le plus vieux lui répond d’un sourire!

Le plus jeune revient et lui demande: “Qu’est-ce que tu faisais au juste dans tes pauses?”

Et le plus vieux lui répond. : "J’aiguisais ma hache."

Alors plus la journée avancait, plus les coups du jeune bucheron devenaient de moins en moins coupant, de moins en moins performant, tandis que le bucheron plus expérimenté prenait le temps d’aiguiser sa hache!

Le plus vieux des deux bucherons demande alors au jeune; “ Pourquoi n’as tu pas aiguisé ta hache?” Et le jeune de lui répondre: “Je n’avais pas le temps, j’avais un championnat à gagner!”

La morale de l’histoire est qu’il faut prendre du temps pour aiguiser sa hache si on veut finir par gagner le championnat, peu importe ce que ce championnat représente pour nous (amélioration de la performance,perte de poids, augmentation du seuil, victoire de courses, etc.). Dans l’entrainement en général, aiguiser sa hache signifie prendre du temps pour se reposer et remettre son corps en état de performance optimale. Si votre hache n’est plus coupante, vous risquez tout simplement de briser votre lame ou de vous blesser.

Alors bonne semaine et surtout, ne buchez pas pour rien ;)


Dans un monde où tout fonctionne vraiment vite (sauf l’internet en Europe...), c’est important de conserver un moment pour respirer. Un moment pour se préparer à ce qui s’en vient.

Pas besoin de prendre 1h par jour. Ca peut être seulement 1 minute, une simple petite activité d’une minute qui vous recentre un peu et vous permet de vous préparer pour la prochaine étape de votre journée/semaine/mois.

Votre année est définie par +-6 jours/évènements. Alors assurez-vous d’être prêt quand ces jours/activités arrivent!

Alors pour cette semaine, essayez de faire une coupure avec votre journée lorsque vous arrivez à vos entrainements, prenez quelques minutes avant d’embarquer sur le rouleau ou de partir sur la route pour préparer votre workout, vous mettre dans un mindset pour l’entrainement et laisser le poids de la journée derrière vous.

Quelques liens et lectures intéressantes pour la semaine! (6 lectures/visionnement, donc 1 par jour pour la semaine + 1 jour de congé pour aiguiser votre hache!)

Bonne semaine!

All it takes is 10 mindful minutes

Cabossée - Julie Bresset

Can you think too much? 

The busier you are, the more you need mindfulness

A new way to take a break from the outside world...

What my old ass dog taught me 


Guest Post by Jeremy "Van Der" Martin.

Jeremy has been working really hard all year to show up in Europe with the best tool case for the job. He's kind enough to share with us the details of what he's been up to and the biggest differences between racing in America and in Europe according to him. We'll try to add more of these guest posts as the year unfolds. 

"Racing in America is like Kale and Hugging. Racing in Europe is like Cigarette and Whiskey"

You can follow him here: www.jeremymartin.ca  - Facebook   - Twitter  - Instagram

----------------------From Jeremy------------

For many years, I have been watching a lot of Belgian cyclocross races on YouTube thinking how awesome it would be to go over there and see how hard, brutal, fun and how different they are from North American races. After countless hours spent on the rollers watching these Belgium’s semi-god battling thru mud and rain in the World Cups, Superprestige and Bpost Bank Troffee series, I decided that this year was my time to get into the game. This year, I feel like I'm starting to get at a good level in CX racing. I now have the necessary equipment, a qualified coach helping me with the crucial preparation for these events and the help of Cycling Canada supporting athletes hoping to compete in these races with the Belgium Project.

 I left home (Quebec City) on December 14th for an 8 week trip in which I would race 3 World Cups, 2 Superprestige, 2 BpostBank Troffee, 1 Soudal Classic and the World Championship. I have now completed Belgium's Keerstperiod (Christmas Period) which is composed of 6 international cyclocross races within only 9 days. Some call it the Tour de France of cyclocross.

Over the last 3 weeks of racing in Belgium, I have noticed several differences between a cyclocross race in North America and one in Belgium. I will try to highlight the main differences I have noticed and will try to give you an idea of what racing is like over here!

 The courses

Apart from the atmosphere and the 'WOW factor' at the race venue, there are several differences between a Belgian and North American 'cross race. Obviously, since most of the races in North America are held in public parks, it is very different than racing through muddy fields during the winter months of northern Europe. The courses are also laid out very differently, there are very few coasting sections (smooth grass, gravel, ect) compare to what we are used to in North America. Steep ups, steeper downs, deep rutted mud, slippery off cambers and rough terrain; there is no time to coast or recover, always something challenging, someone trying to overtake you. Dry 'Grass crit' are very rare and riders usually prefer heavy mud and technical challenging races.

If one trains to race in Europe the demand of the sport varies a little bit and it would need to be reflected in your daily training. Pushing your comfort zone on training rides and riding MTB trails at full speed on your 'cross bike would actually be a great idea. Running is also a very important aspect of the races in Europe. If you barely have to run in an average 'cross race in North America, a Belgian race can be won or lost based on someone running skills/ability. Don't forget to practice some mount/dismount/run during bike practices!

The Speed

On 99,9% of the races I've done so far, there seems to be a very strong trend: The younger generation tries to get rid of the older riders such as Sven Nys, Pauwels or Vantournout. The first 20 minutes will usually be unbelievably fast, something I have never experienced in any MTB races or North American 'cross races. First laps at ~30km/h average speed on hilly/muddy courses are not rare... if you are strong & lucky enough not to be caught in the early race chaos/traffic. Except if you are Chris Hoy, a lot of supra-maximal kind of efforts should be included in your training. Get a coach, someone who knows how to actually get you faster. Because in Europe, it becomes a necessity.

How sharp are your elbows?

I hope you are comfortable playing elbows with a bunch of aggressive dudes. If in North America everyone is very respectful of each other, it is far from being the case over here; younger riders won't hesitate to play elbows with Sven Nys or Pauwels. There is no hierarchy like what we see in North America, it is just plain chaos. So apart from training maximal speed and power on a regular basis, you need to be able to mentally be really aggressive; you won't make any friends during the races in Belgium.

 Skills, skills, skills...

Canadians tend to think they are great at riding technical sections and got this dialed. A cyclocross racer needs a very wide range of skills to be successful; it's not about being really good on steep chute or being able to rail those fast grassy corners. You need to be good at everything, at maximum effort, all the time. If you mess up a corner or two in a US Cup it's frustrating, but if you mess up a corner or two in Belgium, you'll end up 10 riders behind and probably dropped from that group wondering what just happened. And you don't want that!  The big thing I have realized over the last few weeks was my lack of bunnyhoping skills despite 'being a mountain biker'. I know what to work on for next year!

 Take away points

To make it simple and more understandable, here are the 3 points you should train and focus on if ever thinking about racing 'cross in Belgium:

A - Train on rougher type of terrain, there are very few smooth grassy courses in Belgium, the soil is very rutted and often very soft.

B- Be able to ride FULL GAS for 20 minutes and then settled into your normal 'cross race rhythm (which should still be crazy fast).

C- Get crazy and ride some gnarly stuff in training. Remember, there are good chances you're not the most skilled rider out here. Keep pushing thru your comfort zone and watch a lot of Tom Meeusen's videos.

Oh...! And remember to always enjoy riding your bike :)


What's left for Jeremy this year?  A 2 weeks training camp in Girona, Hoogerheide CX World Cup + Heusden-Zolder World Champs. 


Teamwork makes the Dream work.

Good day.

J'aimerais commencer par vous faire part à quel point je suis fier du DG Endurance Crew. Depuis plus  de 2 mois, le travail accompli en vue de la saison 2016 est assez incroyable. Les efforts, l'attitude, la communication, le dévouement, etc. Je suis tellement choyé d'être entouré d'athlètes et de personnes aussi impliqué dans leur réussite et aussi professionnelle dans leur cheminement . Que ce soit en préparation pour les sélections Olympiques, les championnats du monde (Route/MTB/CX), une première saison chez les pros en triathlon, les championnats du monde de 70.3, ou bien pour des "personal best" sur différentes courses, le niveau de dévouement m'impressionne beaucoup en ce début d'année Olympique. Disons que je me tiens les fesses serrés pour être à la hauteur. The higher we set the bar, the higher we will jump. 

Cette semaine j’aimerais porter une attention spéciale aux gens qui vous entoure. N’oubliez pas, vous êtes la moyenne des 5 personnes avec qui vous passez le plus de temps, donc entourez vous de gens à qui vous aimeriez ressembler. 

Dans le sport, l’entrainement physique c’est une des facettes mais ce n’est pas la seule. Vous recherchez le meilleur entraineur, mais vous ne vous souciez pas des aptitudes de votre massothérapeute, psychologue, physiothérapeute, nutritionniste, etc?

Vous vous devez d’avoir des gens références de confiance dans chacun des domaines. Il ne faut pas attendre d’avoir des troubles alimentaires pour consulter une nutritionniste. Il ne faut pas attendre d’être tout croche avant d’aller chez le physio. Ce n'est pas quand ca va mal que c'est le temps de chercher des spécialistes. 

Parfois il faut faire le ménage, d'autre fois c’est important de bien nourrir certaines relations.

Montez-vous une liste de votre "support crew", rencontrez en quelques uns, assurez-vous qu’ils ont la même vision de l’excellence que vous. 

"To expect world class performance, you need world class support"

C’est OK d’être exigeant avec les gens de votre entourage. La hauteur des standards que vous exigez des gens autour de vous en dit long sur la hauteur des standards que vous exigez de vous même.

Un fois votre support crew en place, n’ayez pas peur de partager vos objectifs avec les gens dans votre entourage, cela invite les gens à s’impliquer, à vous aider et cela vous rend plus responsable de vos objectifs. Si les gens autour de vous ne supportent pas vos objectifs, c’est peut-être le temps de réévaluer leur pertinence dans votre quête d'excellence.

Teamwork makes the Dream work.


Un exemple de travail d'équipe qui fait une différence? B2TEN. Voici une petite présentation de l'organisme qui est derrière beaucoup d'athlètes de haut niveau canadien. Nous avons la chance de travailler avec plusieurs de ces athlètes dans le passé et c'est très évident que la confiance qu'ils ont dans leur équipe de soutient fait une grosse différence dans leur préparation. 

"Surround yourself with greatness and hard work becomes easy”

Bonne semaine à tous!


Trop fort, Trop tôt...

Trop fort, trop tôt.

Pour les gens qui participent dans les sports d’été, la saison d’entraînement « intense » approche à grand pas.

On a pris un peu de temps mort durant l’automne, on a repris en douceur au moins de novembre/décembre et on attend impatiemment le 1er jour de janvier pour mettre la pédale au fond.

C’est très facile d’être motivé au début janvier. Les compteurs retournent à zéro et on veut tous garder notre feuille de route exemplaire le plus longtemps possible.

On enchaîne les journées difficiles une après l’autre et on a l’impression que cette année, ca va être notre année. Ca va bien. On se sent fort, on est presque à notre poids de compétition, les veines réapparaissent sur nos cuisses et nos mollets. Mais on est juste à la mi-février. WOW. MOLO. TRANQUILLOS toi le champion des courses du mois d’avril ! Si tu veux profiter de l’été au complet sur ton vélo et progresser jusqu’aux dernières courses de la saison, tu devrais plutôt être en train de développer d’autres habiletés, de profiter du temps avec ta famille et de te développer des passions autre que ton nouveau bicycle de route à disque, hydraulic, à 12.1lbs.

La motivation, c’est comme la forme, et elle ne peut pas être au top durant toute la saison alors, comme pour ton fitness, gardes toi en donc un peu pour juillet-août! 

Cette année, ce ne sera pas toi le pétard mouillé du mois de mai. 

Il te reste encore deux mois pour éviter de faire la même erreur que les années antérieurs. Prends ca mollo d’ici février. Garde ton jus pour quand il fera soleil.  Échange la technique du hamster qui fait tourner la roue dans la cage, pour la technique de l’écureuil qui se prépare doucement pour l’été, avec ses quelques kilos en trop (non mais, avez-vous vu les écureuils dernièrement? Ils sont sur le bord d’exploser !!)

Comme un feu qu'on veut faire durer longtemps, on met les bûches tranquillement cette année. 

Bon temps des fêtes à tous.

S'entrainer avec 50$....

         S’entrainer avec 50$


Pour ceux qui s’entrainent en vue d’une course, d’un événement ou d’une randonnée en particulier, celle-ci est pour vous...

Si vous étiez certains qu’à chaque jour, une somme de 50$ allait être déposée dans votre compte de banque, combien dépenseriez-vous chaque jour ? Possiblement dans les environs de 40-45$, (on garde un petit 5-10$  «  Au cas où »).

Si tout d’un coup, après 6-7 mois sur ce principe, on vous déposait 250$ dans votre compte de banque, combien dépenseriez-vous ? Possiblement 40-45$, car depuis 7-8 mois vous êtes HABITUÉS de fonctionner avec 40-45$ par jour. Pourquoi on parle d'argent?

Changez l’argent pour votre énergie, et imaginez ce qui arriverait. Si vous habituez toujours votre corps à fonctionner et performer dans des conditions difficiles --50$ par jour--  (À jeun, fatigué, tard le soir,  sans boire, sans énergie, à fond jour après jour, etc) Vous allez devenir très bon à obtenir le meilleur de votre corps dans ces conditions difficiles. Autrement dit, vous allez savoir exactement comment dépenser votre 50$ pour en retirer le plus possible.

Mais quand vous aurez 250$ ? Allez-vous savoir comment le dépenser ? Si vous ne vous entrainez jamais ou très rarement dans des conditions de santé et de forme optimale, vous ne toucherez que très rarement l’intensité que vous voulez aller chercher lors de la compétition. C'est plus difficile de "vider la tank au complet" quand on a l'habitude de vider juste le dernier tier de celle-ci.

N’oubliez jamais que nous sommes tous des créatures d’habitude et que c’est beaucoup plus difficile de créer des nouvelles habitudes que de modifier simplement ceux qu’on a déjà.

Dans cette optique,  lorsque vous planifierez votre prochain « gros workout », essayez d’être en condition physique optimales pour voir ce que ca donne. Ohh, ca risque d’être différent de ce que vous êtes habitués, mais ca risque de donner des résultats différents de ceux que vous avez eus dans le passé!

C’est difficile d'atteindre des résultats différents sans changer sa manière de travailler.

Donnez-vous une chance cette année. Vous n’avez pas besoin de participer aux Olympiques pour vous préparer comme un Olympien.

Pour ceux qui ont un intérêt par rapport à la science des habitudes, je vous invite à lire le livre suivant: The Power of Habit. C’est très intéressant. Une fois qu’on comprend mieux comment on fonctionne, c’est beaucoup plus facile de se jouer des tours à nous même :) 

Here we go....

Welcome to DG Endurance Coaching's new blog. 

Based on the positive answers received on social medias, the idea to create this blog was born. 

On top of the usual training/coaching/racing tips and advices, this blog will feature guest posts by some of the athletes and specialists we work with. 

Sometimes in French, sometimes in english. 

For daily tips/infos/interviews/articles/etc. please follow us on Facebook