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Performance Blog



Regarding Other Athlete's Training Videos and Posts...

Stephanie Fryer

1. Remember that video is a snap shot of one workout in one day of that athlete's life. You have no idea how that workout fits into their training schedule of that week, that month, that year, or even their 4 year cycle.

2. People are at different points in their technical proficiency and mastery.

3. Things are generally played up when they know they are being filmed. Take it all with a grain of salt.

4. If they claim to eat x number of ridiculous macros in one meal or one day, know that they are likely playing it up to be dramatic. A 170lb athlete doesn't consume 4000 calories day in and day out all year around.

5. Remember that everyone is also in different points in their training age. If you are a beginner, don't try to mimic what the seasoned athletes are doing. Hire someone to help you figure out how to properly plan out your training so you A. don't get hurt and B. Set yourself up for success better than trying to do what someone who's been doing your sport for a significantly longer period of time is doing.

5. Remember that people do dumb crap. Some people have horrible execution. Some people have poor instruction. Educate yourself. Follow your own plan. Don't do dumb stuff.

Moral of the story: Think before you try to integrate a exercise or workout into your normal training regime. Just because all of the athletes are doing it, doesn't mean it's what's best for you.

What's the most ridiculous thing you've seen or heard about someone trying to add into their training program just because X pro athlete does it? Hit us up with any questions below and we'll get them answered.

Fryerside Chat #1-Planning To Succeed

Stephanie Fryer

From our first Fryerside Chat:
(keep in mind this was from a 1 hour workshop, so I limited the attendees to picking one thing)

Questions to ask yourself to address where you are currently? Where do you want to go? Lastly, how to are you going to get there?

(As it relates to riding, since it was a mtb workshop)

1: What would you change from 2018 in order to make 2019 an even more rad year?

2: If you could only pick on thing from question 1, what would it be?

3: In your opinion, what would be the best way to go about changing this?

4: How can you break this goal up into small, medium, and long term goals?

I know this all seems like simple, planning for success 101 silliness, but you'd be amazed at how many people can't answer it.

Remember the keys to success in planning and execution of next year's training plan:
1. Have a plan. Know where you want to go and how you're going to get there.
2. Be consistent. Rome wasn't built in a day.
3. Periodically test yourself to make sure you're on track. This can be in the form of weight tracking, performance testing, test races, etc.
4. Remember "If plan A fails, there are 25 other letters"-Chris Guillebeau

Do You Have Your Annual Plan Together?

Stephanie Fryer

Plan image.jpeg

Calendar roll-overs are a great time to look back at what you've achieved and decide on your next set of goals. If you kept a training journal, it's worth flipping back through your notes to remind yourself of where you started and what you accomplished. Take a minute to revel in your successes!

Feeling happy about last year? Frustrated with your results? With those thoughts in mind, take some time to consider where you want to focus your year, specifically any races or events that have caught your eye.

Even though some race series haven't posted their official schedules yet, you can look at past races and get a vague idea of what the series will look like. This is the same for a single event like nationals or that one big race you try to target every year. 

Do you know what races/events you want to hit? Do you know what you need to do in order to be at your best? How many training weeks do you have until that first race, or your main race? 

A coach/mentor can help you find some races and square away the details, but ultimately you decide the path that you will travel down. 

So talk to your buddies, do some research, and find some events that excite and challenge you. It helps keep you accountable, and structure your training, if you write down exactly what you want to do next year. It's perfectly ok if this plan changes - adaptability is key to any good training plan - but this way you are focusing on moving forward. 

Don't hesitate to reach out and ask us how we can help you create a performance plan based around your needs and goals!

Until next time..

Geoff and Steph 

We All Just Want To Ride Our Bike

Stephanie Fryer

When it all comes down to it, we all ride our bikes for similar reasons. Episode 5 of On Track says it all. Watch the video and see for yourself. After you watch the video, comment below on why you ride. We'd love to hear everyone's stories on why riding bikes gets them stoked!

Podcast With Woody From Seat Time-Race Day Nutritional Strategies

Stephanie Fryer

Please follow the above link to listen to the most recent podcast I had the pleasure of being apart of with my good friend Brian Pierce of Seat Time. 

In the episode we discuss basic race day nutritional strategies based around Brian's upcoming motorcycle enduro at Zinc Ranch in a few weeks. 

Please don't hesitate to leave us any comments or questions you have about the episode. Suggestions for future episodes are also welcomed. 



Self-Assessment: A guided process to asking yourself those hard questions

Stephanie Fryer


Fall is a season for transition. You may be finishing your competitive season, getting ready to peak for that big race, or just beginning to ramp up into competition. Whether the summer ended with a national title, PR's, or a trip to the doctor, one thing that remains a constant is that we can all use the changing seasons to spur some self-assessment.

What were your goals this year? Did you reach them?

Did you do everything in your power to have the best season/race as possible?

Did you get hurt? Any idea why? 

Have you thought about your plan going forward? 

We, as coaches, can only do so much to help our clients. Our ultimate goal is to give them the tools needed to make informed decisions about their own careers. We give our objective feedback to the athletes, but the athlete needs to also be able to ask themselves the difficult questions that will help them understand their journey to grow as a person and athlete.  

Over the coming weeks, we will be posing some questions that should help you reflect on yourself and your goals. We will be giving explanations of what to do with the information you've gleaned from these questions.

We are super excited to hear your feedback on the question of the week and would love to hear if you have any suggestions as well. Leave comments below with any questions you may have stockpiled! 

Until next time, 

Geoff and Steph

Snowy Morning Nostalgia

Stephanie Fryer

Photo by: Ethan Quisenberry

Photo by: Ethan Quisenberry

Leave it up to Ethan James Quisenberry to make Stephanie Fryer and I miss East Tn. We called this place home for many years and holds a special place in our hearts. East Tennessee trails is where Fryer Performance first got started. We're lucky to have had Ethan on board our team for 4+ years and even luckier to have gained such a good friend throughout the years.

Cheers, Ethan, for giving us some much needed nostalgia on this snowy Colorado morning!

RideCo Employee Highlight: Chris Murray- Wheel Building Master

Stephanie Fryer

Hello there!

We've recently partnered up with RideCo bike shop here in Colorado Springs to bring you plenty of goodness in the way of wheel reviews, bike reviews, weekly classes at RideCo, and everything in between. 

First up we are doing a highlight on RideCo's very own wheel building master: Chris Murray



Often times in the bike industry there are people who do not get the notoriety they truly deserve. In an effort to help turn this trend around, and to bring some of the more incredible talents and exploits of the staff here at RideCo to light, we’ve decided to put together a series to spotlighting them.

First up is Chris Murray.

What would you think is a large number of wheels to build? 100? 300? 500? In a recent interview, Chris was quoted saying “I stopped keeping count at 1000 pairs of wheels.”

Chris has been building wheels for 8 years, since he was at Harpers Bike Shop in Knoxville, Tennessee. Forty mile commutes plus long training rides during the weekend on rough eastern Tennessee roads can wreak havoc on wheels. Chris began building his own wheels after one too many broken spokes on those long rides. There’s no better impetus to find a solution than having self preservation on the line everyday. Three years ago Chris began specializing in wheel building and hasn’t looked back. The exploits done on Chris’ wheels are fairly lengthy, so we’ve just included a short list of some really cool projects he has been involved in. To learn more about Chris and the projects he has been worked with, visit his personal blog at

-Fixie Dave (Dave Nice)- Dave is currently pedaling his way across the country riding a pair of wheels built by Chris. Dave is aiming to complete Route 66 on a fixed gear Bombtrack Arise bike. Dave’s wheels were build with a White Industries fixed rear hub, SON 28 dynamo front hub to allow the charging of devices and an endless supply of power for lights laced to Velocity A23 tubeless road rims with Wheelsmith DB14 spokes.

-Daniel Burton pedaled a wheel of Chris’ across the South Pole.

-Ray Middleton is a vision impaired Paralympic athlete, and is a stoker on the back of a tandem. Chris built Ray a set of 88mm deep dish carbon wheels for time trialing. This was an interesting build as the rear axle on his Powertap hub was specially machined by Jeff Tessier to be spaced from the usual 130mm to 145mm tandem spacing allowing him to track total power output from both the stoker and captain.

-The shop owner, Bubba Hayes, and two of his daughters, Emily and Ashley, run Chris’ custom wheels on all of their BMX race rigs.

Attention to detail is creates the magic in Chris’ work. Chris hand cuts most of his spokes. By doing this he can ensure correct size, and he only has to order a handful of different length spokes that will cover 90% of wheels he builds. For those who are curious, Chris also uses a Morizumi Spoke Machine to custom cut and roll threads onto his spokes.

Chris was once the lead wheel builder at Borealis Fatbikes where he built an average of 8-12 wheels per day and helped develop products that shaped the fatbike industry before deciding it was time to move on after a change in ownership at the company. Chris’ passion shines through in every set of wheels he stamps with his personalized stickers as he sends them out the doors with their new owners. Chris builds wheels for every day recreational riders, top tier ultra endurance riders, elite BMX racers, professional mountain bikers, and everyone in between.

Quality doesn’t always equate to expense. Chris is able to build at a price point to match your needs. Chris also offers a guarantee against spoke breakage and free touch up work for as long as you own the wheels.

Not sure what route you should go? Are you just curious about why you should pick up a set of custom wheels?  Chris has extensive experience in wheel building for all cycling disciplines and would love to talk about how he can help you in building a set of wheels like you’re guaranteed to love.

As we go forward, we will also be including some exciting product reviews that will include several different wheel sets built by Chris. Stay tuned for more!

Until next time, 

Geoff and Steph

P.S. All Fryer Performance athletes get 10% when you visit RideCo bike shop or 10% off a wheel order from Chris!


A New Journey-The Athlete's Guide To Just About Everything

Stephanie Fryer

Athletes, have you ever been injured and haven't the first clue about how to seek treatment? Have you ever faced the decision to keep training where you live, or to move across the country to train with a coach that might help you make that jump to the next level? Have you ever wanted to know how to use nutrition to maximize your recovery, so you can train harder during every training session? Ever wondered the best way to go about getting sponsorships?

As life long athletes ourselves, we have encountered many of the questions, trials, and tribulations that all athletes have to go through at some point in their careers. We want to develop a long term blog series that is aimed at serving as a guide to both new and seasoned athletes alike. Much like the old saying 'It takes a village to raise a child,' we believe that it takes a community to make a successful athlete. Sometimes an athlete doesn't have access to that village, or at least to certain aspects of that village. So we wanted to create a guide in hopes of helping athletes, aspiring athletes, coaches, and parents of athletes face these hurdles with confidence. 

We hope that this guide can help you or can help someone you know. If there are any topics that you have always had questions about, please feel free to leave them in the comments and we will do our best to get to them as time permits. 

We truly hope everyone enjoys what is to come!

Our first topic is a big one....sponsorship. We will be discussing the who, what, why, when, and where of sponsorship with some special guest interviews. 

Until next time, 

Geoff and Steph 

Do Dreams Come True?

Stephanie Fryer

Had a blissful ride at Palmer Park yesterday. It was warm enough for shorts but not warm enough to melt the shadowed areas. Hidden ice patches tends to keep you on your toes!

Had a blissful ride at Palmer Park yesterday. It was warm enough for shorts but not warm enough to melt the shadowed areas. Hidden ice patches tends to keep you on your toes!

I shared this picture and a little blurb on our social media feeds this weekend, but I felt like it needed more attention than just a quick post. 

When I was younger, I remember coming across an article by Mark Weir that discussed his general training for mountain bike racing. In the article, he mentioned that one way he was able to get more ride time was to ride to and from the trails. At the time I was living with my parents and just getting into mountain bike racing. After reading the article I remember fantasizing about the ability to actually gear up, leave my front door, and ride to the trails for a shred session. Our house was a 20 minute drive to the nearest trail, so it just wasn't possible, for a number of reasons. I simply continued to read more articles and dream. 

The notion of getting from point A to point B via self propelled locomotion has always been an obsession of mine. So when I would conjure up scenarios of myself cruising down the road, day dreaming, getting my ride in at the trails, then heading back home utterly exhausted, held a special place in my heart. 

Fast forward to Saturday afternoon.....As I was leaving Palmer Park headed back on the 15 min or so cruise back home, I started up at Pikes Peak and suddenly came to the realization that I was in fact living out that dream that started so long ago. Then it hit me again, I had been living out this dream for sometime with out realizing it. Living in Colorado Springs, I can ride to almost any trail with just a 15-25min door to trail time. Its truly amazing. As it sank in over the ride home, this realization kept hitting me like a ton of bricks. I even started to think back to my years at ETSU (East Tennessee State University) where we had on-campus trails and that my friends and I were the ones responsible for building and maintaining. 

After mulling it over, I realized how funny it was that sometimes we attain a goal or realize a dream in life without realizing we have done so. In today's society, we tend to get caught up in attaining one goal after the other after the other, that we sometimes forget that after a while, we have actually achieved, and in many cases, exceeded those dreams and goals. 

So with that, whatever you used to dream about when  you were little, whoever you fantasized about being, or whatever you still dream of doing, Steph and I implore you to pursue that dream with unadulterated abandon. I know that is a cliche that has been beaten to death time and time again. Is chasing dreams easy? No, certainly not. But has anything in life that is worth while ever come easy? The life lessons that are talked about over and over, such as this topic, are continually revisited because people are continually finding new ways to live out their dreams. Chasing your dreams requires thinking outside of the box and having commitment to that dream. If you want it bad enough, you will find a way. 

As a closing note on the story, I wanted to just say that realization of a dream created as a child, as a college student, or created last year, is one of the greatest ways to feed your soul. And on the front side of that, the everyday pursuit of a dream bigger than yourself is the best fuel for the fire of your soul. 

We hope everyone had a wonderful Christmas and New Years! 

Have fun and be happy, 

Geoff and Steph 

Introduction to Mindfulness

Stephanie Fryer

What is mindfulness? 

Mindfulness is defined in Webster's dictionary as "The practice of maintaining a nonjudgemental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis." 

The basic gist of mindfulness is living in the moment. 

Everyone has heard that they shouldn't worry about the past, stress about the future, and just live in the present moment. Easier said than done, right? Telling someone to just live in the present is like telling someone to just stop having anxiety. Being mindful is simple. However, simple is not always easy. Mindfulness is not achieved with one thought or one session of practice or even one month of practicing. Like all things in life, those that are worth the most, take the most time to attain. 

Mindfulness is not a destination. Mindfulness is a tool. It is a tool that we gradually learn to use in order to help us enjoy life as we know it. Mindfulness helps to filter out all of the noise,confusion, and congestion of our modern day world. Mindfulness is a tool that we must cultivate over time in order to gain the knowledge and skills needed to properly wield it. 

One of the best effects that mindfulness has in everyday life is it changes our ability to handle stress and anxiety. Mindfulness can act as an anchor to bring us back to reality, not the reality that we are frantically developing and evolving in our heads. With mindfulness practice we can then develop strategies and techniques to help in all other areas of life.

In the next post, we will start introducing ways in which we can practice mindfulness and implement that practice into our everyday lives.  

Until next time, have fun and be happy, 

Geoff and Steph  

Being Mindful in a Mindless World

Stephanie Fryer

In today’s world we spend so much time totally unaware of the wonderful world spinning around us. Most of us are constantly lost in our busy schedules, smart phones, TV shows to catch up on, etc. Have you ever been jamming out to your favorite song in the car and after several minutes, things suddenly become more clear? You take notice of the beautiful mountains, the billowing clouds, and the general clarity of ever thing around you? In that instance you think to yourself: "I never want to leave this moment."

We are here to help you learn more about that experience, and how to harness its power. We are starting a new blog series on being mindful. The term is thrown around a lot these days, so we are sure you have heard it, but many of you many not fully understand what being mindful really means... It is doing your best to stay in the moment, to pull yourself away from your thoughts, and to engage in the world around you. 

Here at Fryer Performance Coaching, practicing mindfulness is a huge part of every day. Being mindful helps us in everything from running multiple businesses, to our own training, and to how we help others achieve the most out of their lives.

Look for updates in the following weeks when we will cover ways of practicing mindfulness, recommendations of our favorite books, and how to help integrate mindfulness into your life to help you be truly awesome. 

Let's Play!

Stephanie Fryer

Do you remember how to play? Do you really?

If you go to any playground, you'll see kids of all ages running, jumping, and swinging like they don't have a care in the world. And quite honestly, they don't. Children are the best examples of people truly living in the moment. They don't have years and years of expectations and obligations weighing them down and pulling away their attention. And we should all take notes, and learn the importance of play.

If training and staying fit becomes a chore, if you have to talk yourself into going to the gym everyday, or bribe yourself with that ice cream or cheat meal afterwards, then it's going to be very hard for you to stay with your training longterm. So lets take this gorgeous fall weather, and take back our health. Take your kids to the park and engage with them. Play tag, slide down the slide, or teach the next generation the art of 4square. Find a group of friends to join you for a game of kickball or football. If you are still training seriously, mix in some play into your program. Find an activity that compliments your sport, but allows you to let loose. Are you a triathlete? Instead of swimming, play a game of water polo in the deep end. Cyclist? Find an open soccer field and play tag on your bike. The possibilities are endless!

So let's get out and have fun this weekend. Be creative, enjoy the moment, and play.



Resolutions vs Goals and Why You Need Both

Stephanie Fryer


A new year means new beginnings. A fresh start. A chance to do away with bad habits and make new resolutions. We make these resolutions every year, but what are they really? And how can we make sure that we stick with them?

In it’s simplest form, a resolution is a decision. And with our New Year resolutions, they are decisions to make our minds, bodies, and spirits better for the year to come. But while that decision you make may be very concrete and defined, it is still just a determination that you have made to better yourself or the world around you. To truly help yourself follow through on your resolutions, try accompanying them with goals.

Goals can give you a purpose, and a way of marking your progress. With each resolution there is an underlying question… why?

So lets break it down. Why do you want to eat healthier? Why do you want to save more money? Why do you want to give up soda? 

For some resolutions the answers are easy. Others may take more time, and more soul searching. But once you identify why you have made these decisions, then we can start to create goals.

Lets create three different types of goals. First, make a BIG goal. If your resolution is to go to the gym every day, having a goal like running a local 10k, making it through a big hike, taking up a new sport, losing a certain amount of weight, etc., can give you just the focus you need to make it through those days that you really don’t want to go to the gym. Your goal should make you smile every time you think about it. 

Once you have set your big goal, the next step is to create several medium goals. How many you choose depends on the timeline of your BIG goal, but a good rule of thumb is to choose one for every month. Running is a great example. Your resolution might be to run five days a week this year. And lets say you decide to choose a BIG goal of running a marathon. One of the best ways to keep yourself motivated to make it to your marathon is to enter several shorter races leading up to the marathon. If you’re new to running, think about signing up for a local 5k in the next month or two. A little while after that, enter a 10k, then a half marathon, and finally your marathon. Having a race every month or two keeps you engaged in your training and gives you stepping stones to help get you to that end goal.

Finally lets set some short term goals. These should be weekly or daily depending on your resolution. They should be doable and progressive. A rule that we use in Fryer Performance Coaching is to have a goal to guide every training session. It can be as simple as keeping a positive attitude through the entire workout, or it can be a target weight goal in your lifting. Ticking off goals regularly keeps us engaged in our plans and helps keep us focused on the task at hand.

One great idea to keep these goals at the front of your mind is to create a goal journal. It can be digital or good ‘ol pen and paper. It just has to be something that you’ll look at on a daily basis. Write your BIG goals on the front page, so that you see it every time you open the journal. Decorate it, add photos, make it exciting! Put your medium goals next. Finally record all of your daily goals and check them off as you accomplish them. Writing goals down makes them more concrete. And having a place where you can look back at all that you have accomplished and how far you have come will be great inspiration to lift you up on those days where you feel like you have lost sight of the why.

So what are your resolutions this year? Lets break them down and make them happen in 2014!

Hello World!

Stephanie Fryer

Welcome to Fryer Performance Coaching! We are here to help you be the best version of you! We provide coaching in all areas of sport, health, and life to help you maximize your body, your mind, and your life. Feel free to check out our services page to see what we offer, and contact us with any questions you may have. Our website is in the beginning stages, so check back often to see what we are creating. We look forward to helping you!