October is the perfect month to establish or refine your routines. Want more time and energy to train in 2016? Establish better routines. In this newsletter we’ll focus on sleep, time management, and nutrition.


Most athlete’s know they should be sleeping more, but few are willing to make the sacrifices necessary to actually change their sleep habits. In a fascinating new study from UCSF, researchers found that people sleeping less than 5 hours a night had a 45% chance of catching a cold, while those sleeping over 7 hours had a 17% chance of catching a cold.

No surprise. People that sleep more get sick less. For a cyclist, more sleep translates to greater consistency on the bike.

I think the best way to establish a better sleep routine is to go to bed and wake up at the same time every morning and evening. Yes, even on the weekends. You’ll be amazed how much better you feel.

Time Management

If you’re disorganized, chances are your training isn’t very consistent. The book “Getting Things Done” is an excellent blueprint for improving your time management skills. Not only does being organized help you squeeze more out of your day, it also allows you to reduce your stress level. Stress is toxic to your health and your riding. Check out the book. It’s a great read.


Most people have the hardest time maintaining weight over the weekend and during holidays. The stronger your nutrition routine, the better chance you’ll have of staying closer to your target body weight, no matter what Thanksgiving dinner throws at you. For extra help check out the MyFitnessPal app. It’s a powerful tool to help you dial in your nutrition strategy while highlighting strengths and weaknesses in your diet.

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