Cinch Cycling

Cinch Cycling Coaching to transform you. Close the gap between the athlete you are today - and the athlete you wan We simply bring out the best in you.

Coaching to positively change your life through the sport of cycling. Whether you train for lifestyle or for competition, we will take you to your potential and then help you break through that ceiling.

06/08/2026

Your tough days. The ones where you’re not feeling like it. The ones where you’re feeling kind of crusty. You can’t quite push but you sorta can.

These are the days you get the best out of.
These are the days you build that confidence that you can get through tough moments. These are the days your body adapts and grows stronger.

In CINCH we call these days growth days.
Days that click and are easy? We call those practice days.

Today I had a lot of growth.
For whatever reason, I just struggled. I could do the power, but I had to really fight for it.
But I got through it. I ate the elephant one bite at a time. Got through it.
Now I’m feeling great. I’m stoked that I did it.

When you have a tough day. When you’re feeling that friction in your workout. Don’t give up.
Realize that this is your moment to shine. Be strong. Go for that growth.
If you have to lower the power, lower the power. But it’s okay.

This is part of being an athlete.
When I was a pro, I had days like this all the time.
You’re a human being. Some days are good. Some days are bad.
But at the end of the day, what matters is that consistency in giving every single session you can.
It is an opportunity to grow. It is a gift to be able to grow.
Take that gift. Seize that opportunity.

Tough days build champions. Friction is growth. That’s the game.

06/07/2026

Want to know an “easy” way to raise your threshold and explosive power! Look at your hands.
How? Through a specific hand position.

Check out the ski Pole hand position.
You’ve seen Tadej do this. All the top riders are doing this now.

Here’s what it does:
It allows you to use your lats and shoulders toehold yourself on the bike which frees up the chest and core to stay relaxed.

Normally when you go harder on your bike you end up tensing up your chest using your arms and even core to hold yourself on the bike while pushing hard with your legs.

With this hand position and technique you are able to breathe easier and deeper, allowing you to get more oxygen. Your power goes up as you fueling your zones

That’s it. Too easy right! Give it a shot but practice in all of your efforts as it really does take lots of practice to get down. I recommend starting in the lower power zones as it is easier to work on technique there.

06/06/2026

Your adversity is your reason.

Whatever your struggle is. Whatever you feel “prevents” you or “stops” you or “gets in the way” of your excellence, that is your reason to be excellent.

You’re a dad and it’s hard to get your workouts in.
It’s hard to be consistent. It’s hard to be a leader and get this stuff done.

That is exactly why you need to do it.
Your family is inspired by you. Your family counts on you to deliver that consistency. That work ethic. They need to see it.
You need to do it.

You have adversity that makes it hard to ride your bike.
That is your reason why you need to ride your bike.

You’re out of shape and it makes you feel crappy on your workouts.
That is your reason why you need to do your workouts.

Whatever it is, guys, your adversity is your reason to get it done.
Not your excuse. Not your limitation.
Your reason.
Your reason to be who you are. Your reason to show up. Your reason to lead. Your reason to be excellent.
That’s it.

Your obstacle is your opportunity. Your struggle is your strength. Your adversity is your reason.

06/02/2026

We are all looking for that next new thing to get better.

But guys, the guaranteed path the best riders in the world follow is nothing new and no one writes an article about it online. No ChatGPT is not going to tell you about it.

But I am going to tell you about it!

Outwork.

Outwork yesterday. Outwork the others. Outwork your genetics. Outwork your experience. Outwork your talent. Outwork your fears. Most of all, Outwork your f’in excuses!!!

No I’m not talking about riding more miles or more hours. Instead I’m talking about doing the work that actually moves the needle and each day work harder in it than the next.

Start where you actually are and then beat that tomorrow. Then do that the next day, and the next day, and the next day.

Rest days? Yes of course but do better on actually recovering than you did the last rest day.

Nutrition? Yes, do better each day with your fueling and the foods you eat.

Technique? Yes, keep practicing your technique and improve it each ride.

Mindset? Yes, outperform your mental game each workout each day.

If you ask any great they will tell you straight up they got to where they are by learning WHAT they needed to get better at from actual people who figured it out. But they took that knowledge and applied a committed effort to using it to get better each day.

They didn’t do consistently for one month. Or one year. We are taking about many years of progression each day. That’s compounded interest of progression. Here is where the massive changes lie and here is where the true game of cycling is played.

I don’t care if you haven’t done this in the past. No body here cares how perfect you are or have been. We all want to see you today do the thing. Your action right now is all that matters!

Come on guys, ALL IN right now!!!!!

05/19/2026

I really loved this winning attack from Jonas Vingegaard to distance Felix Gall and win stage 9 at the Giro d’Italia.
There are some key concepts worth sharing that you can add to your training to improve your race craft.

1. Follow Your Rival and Let Them Show You What They Have
Jonas did a good job following Gall’s attack and not showing anything until he felt like he saw what Gall had in the tank.
This is hard to do. When someone attacks you like that, you can get emotional and want to immediately attack over the top to “show them” how strong you are. It’s better to sit tight and let them put as much out there so you can really see where their level is.

2. Counter-Attack in an Area from Slow to Fast
Jonas does a great job of this, attacking right at a steep transition to flatter terrain. This allows him to carry his higher speed longer from the attack. By hitting faster terrain first at higher speed immediately stretches out the gap. The higher speed exponentially increases the amount of power Gall must produce to close it down compared to steeper terrain. Finally the lower gradient gives Jonas the ability to ease off the power for a second to recover while not dropping speed much

3. High Cadence for Higher Power
Look at the high cadence shown by both riders here. This allows them to reach higher power numbers by amplifying the torque they’re pushing. I see too often riders try to attack at a lower cadence and while they are giving more effort, the speed is not what it needs to be.

4. Get Aero!
Jonas used the higher speeds and his aero position to increase the gap over a much less aero Gall. This is super hard to do at the end of a hard climbing effort as you want to be more upright to breathe, but Jonas does a very good job opening his gap all the way to the finish

05/15/2026

Strava Is Killing Your Confidence? Here’s How to Fix It

While Strava is meant for connection and community, it oftentimes can lead people off track when they use it for comparison.

That’s mistake number one because a lot of times what happens on Strava doesn’t happen anywhere else.

Let me share a story about how this led me off track in my own race strategy.

I had a guy I raced last fall. I was so intimidated and so psyched out from comparing history training and power numbers to mine on that in the race I didn’t even follow him on one of his attacks. I should have as he ended up just exploding in the middle of the race and I caught and passed him. Turns out my comparison was wrong and costly as I wasted time chasing.

What you see on Strava with others should not change what you are doing.

The bottom line is If the reason you’re scoping out people’s information on Strava is to compare yourself to them, don’t do it.
You never know:
- If their power meter is calibrated (one of the biggest things)
- If they’re on an interval session
- If they’re racing full-on or going as hard as they can
- What their actual goals are
There are amazing performances every single day. If you’re comparing yourself to people on Strava one day, just one day, it’s not a fair picture.

A better use of Strava is to simply cheer and support people. This makes you feel better and makes them feel better.

05/13/2026

Most riders bleed energy when they transition between standing and sitting which makes their standing effort cost instead o giving them added power. Here’s how to do it efficiently so every transition adds power instead of draining it.

Part 1: Standing Up (Out of the Saddle)
Step 1: Shift Down One Gear
Before you stand, shift to a harder gear. This gives you resistance to push against.
Step 2: Time It with Your Downstroke
Push down with your leg while you pull yourself forward and up with your arms.
Use your downstroke to lift yourself up out of the saddle. You’re using the power of the downstroke to lift your body weight, not wasting energy just to stand up.

Part 2: Sitting Back Down (Into the Saddle)
Step 1: Pull Yourself Into the Saddle with Your Upstroke
As you approach the crest or want to sit, pull yourself into the saddle with your upstroke. The upstroke effort pulls you forward and down into the seat. You’re not dropping dead weight, you’re using the pedal stroke to guide you in.
Step 2: Shift to an Easier Gear
Once you’re seated, shift to an easier gear to maintain cadence and recover slightly.

Master this and you’ll stand producing more power to go faster and use less effort.

05/09/2026

The most important position you need for gravel cycling, for descents and rough terrain, is what we call the attack position.

I like to do the attack position in the drops. You can do it on the hoods, but for today I’m gonna show it to you in the drops.

The Attack Position Setup
Hands: In the drops
Cranks: Parallel (level)
Knees: Bent
Heels: Down
Butt: Back off the back of the bike
Elbows: Out
Weight: All your weight is moved over the rear wheel

How It Works
Your elbows are absorbing the bumps as they come.
Your legs are absorbing the bumps below.
Your body becomes a suspension system, upper body and lower body working together to smooth out the terrain.

1. It Evenly Distributes Your Body Weight Over the Bike
Weight back keeps the front wheel light and responsive while keeping the rear wheel weighted for traction.
2. It Absorbs All the Terrain You’re Hitting
Your bent knees and elbows act as shock absorbers. The bike can move beneath you while you stay stable.
3. It Keeps You Moving in a Straight Line
You’re looking forward, and your body and bike will always go in a straight line if you’re in this position.
Eyes up = bike goes where you look, not where the terrain pushes you.

When to Use the Attack Position
Works for:
- Sand�- Washboard�- Mud�- Steep terrain�- Any rough descents�- Technical gravel sections
Any type of steep or rough terrain, the attack position is where you wanna be when you’re descending or riding over tough terrain.

05/08/2026

You’ve seen pros like Tadej using the aero position, here’s what to focus on to make it work!

1. Start with the Hand Position
Thumbs forward and wrap them around the hoods. Ideally, you can wrap your fingers around the top of the hood so that your wrists are straight to your forearms and not bent.

2. Move Forward on Seat and Rotate Pelvis Down
This helps you get a powerful pedal stroke while in the aero position while opening up your abdomen so that you can breathe better in this position.

3. Bend Elbows with Wrists Straight
With your wrists straight, bend elbows and try to bring forearms close to parallel with the ground while bringing elbows straight back in close to (but not hitting) your knees.

4. Head Position Is Everything
Head low and forward while moving your shoulders forward and in toward your neck. For your line of sight, look forward near the tops of your sunglasses. It is important to practice riding like this, as you need to have your head low—it makes the biggest impact on drag—but you need to be able to see safely forward.

*Big Disclaimer: You Don’t Need a Slammed Stem
You don’t need to have a low stack or a slammed stem to do this well. Using the technique to get those forearms parallel to the ground and getting that head low and forward will work just as well with higher handlebars.

05/06/2026

How to Turn Setbacks Into Your Defining Moment
Setbacks and injuries aren’t the end. They’re moments of urgency.
When my athlete was hit by a car and suffered a broken leg and busted knee, I didn’t tell them to just “stay positive” or “take it easy.” I advised them to create a plan to win from their situation.

Three Steps to Win From a Setback
1. Find a Greater Purpose Aligned with Your Dreams
The question isn’t “How do I get back to where I was?”
The question is: “Who am I becoming through this?”
Use this forced pause to connect with the bigger vision. What do you actually want? Not just “get back on the bike” but why does this matter to you?

When your purpose is bigger than your pain, you move forward no matter what.

2. Use the Forced Downtime to Gain Clarity
Most athletes never get this gift: time to think.
You’re always training, racing, recovering. Never stopping to ask if you’re even on the right path.
Injury forces you to stop. Use it.
Get clear on:
* What matters most
* What you’ve been avoiding
* Where you actually want to go
* Who you need to become to get there
This clarity becomes your roadmap.

3. Lock In on Goals Strong Enough to Pull You Through
Your goals have to be stronger than your pain.
If your goal is just “get back to training,” that’s not strong enough when rehab gets brutal and progress is slow.
But if your goal is:
* Win the race that matters most
* Prove to yourself you can come back stronger
* Show your kids what resilience looks like
* Build the career you’ve always dreamed of
That goal will pull you through every hard day.

Why Challenging Moments Birth Excellence
These moments separate people:
Some crumble. They let the setback define them. They never come back the same.
Others rise. They use the pain as fuel. They come back not just recovered, but transformed.
True excellence isn’t born in easy moments. It’s born when everything falls apart and you choose to rebuild anyway.

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