COME WATCH ME RACE IN LA AUGUST 2nd!!! IT"S FREE!!!

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COME WATCH ME RACE IN LA AUGUST 2nd!!! IT"S FREE!!!

Come watch myself and some other very fast riders in a sprint tournament August 2nd!

Admission and parking is FREE!!!

With over $3000 in prize money it is sure to be amazing racing! 

Date: 

August 2nd

Time:

12:30pm

Location

Stub Hub Center 
18400 Avalon Blvd
Carson, CA
310-630-2064
https://www.facebook.com/events/501031640002897/?ref_dashboard_filter=upcoming
https://www.facebook.com/235778366463737/photos/pcb.732918433416392/732918133416422/?type=1&theater



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DATE CHANGE!!! 7.22/7.24/7.25 COME TRAIN WITH ME!!!

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DATE CHANGE!!! 7.22/7.24/7.25 COME TRAIN WITH ME!!!

So here is the deal. Next week the Velo Sports Center is closed due to the Cross Fit Games so I will be doing all of my training on the street with my track bike! The days I will be training are Tuesday 7.22 Thursday 7.24 & Friday 7.25. I will be setting up at the Alamitos Bay parking lot by Khoury's Restaurant. This is at the very end of the San Gabriel River Bike Path. I will get there at 12:30pm and will start my roller warm up at 1:00pm. My first effort on the street will go off about 1:45 or 2:00. 

I would love to have anyone and everyone who wants to come. This will be super fun, but it is also my training time so I will be pretty focused as well. I will talk everybody through each effort and explain why I am doing what I am for that day. If you don't want to ride and just want to hangout you are welcome to do that as well. Maybe someone would even want to come out and make an edit… :) 

Thanks for showing interest in what I do and I am excited to get to invite you out to be a part of it! 

SEE YOU ON TUESDAY 7.22.2014 AT 12:30PM!!!

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THE BIG NEWS!!!

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THE BIG NEWS!!!

TEAM NATER GEAR IS READY!!!

Casual clothes, cycling, running, and lifting gear!!!

THERE IS SOMETHING FOR EVERYONE :)

Here are the step-by-step directions to order anything and everything your heart desires!

1. Go to http://www.champ-sys.com/cycling/ 

2. In the top right corner click the link CUSTOM CLOTHING LOGIN

3. The box on the right says CS DIRECT MEMBER LOGIN

Type in the following TEMPORARY Username/Password

  • Username: teamnater
  • Password: teamnater

4: CREAT YOUR OWN LOGIN

  • This is your new username and password. This is what you will use forevermore with champ-sys. Please save it and remember it.

5. MY ACCOUNT PAGE

  • Click on NEW ORDER middle right hand side of the screen.

6. LET THE SHOPPING BEGIN!!!

NOTE: There is a LIMITED ORDERING TIME! 

I will be taking orders till 8-4-2014. On 8-4-2014 the orders will be submitted and go into production. Production will take a few weeks and be shipped to your doorstep the first part of September.

 

THANK YOU FOR YOUR SUPPORT!!!

I look forward to seeing many pictures of everyone sporting their new Team Nater gear :)

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Carbon Speed Suit with Rear Zipper

Carbon Speed Suit with Rear Zipper

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GERMANY UPDATE!

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GERMANY UPDATE!

Hey everybody :) So things are going well here in Germany. The weeks in-between races are very mellow since I only train every other day on the velodrome and the days I am not on the velodrome are only a 30 minute spin super easy. The name of the game is Rest & Recovery so I have a 100% come race day!

Speaking of race day... TOMORROW ITS ON!!! After the few days of cold and rain here in Germany I am hoping the weather report stays true to its word and the rain stays away and the temperature rises! Tomorrow is the F200m and sprints. I feels good about knowing the feel of the track better and watching lots of video on the correct line to take. I NEED TO GO FAST! 

Thanks so much for all of the support! KEEP THE LIKES AND COMMENTS COMING ;) I will keep you posted on how it all goes down! 

 

GO TEAM NATER!!!

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Who Is My Athletic Trainer?

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Who Is My Athletic Trainer?

Training 30-40 hours a week takes its toll. I Muscletrac, I Recovery Pump, I ice, but at the end of the day there is only so much I can do by myself... To keep my body at the top of its ability I need magic hands :) 

8 months ago I found those magic hands. A friend of my was telling me about a Chiropractor and all round expert at dealing with athletes. With enough Olympic medals to almost fill up two hands by the athletes he works on I know I needed to see for myself.

He is the man, the myth, the legend...

DOC DOSSMAN!!!

He cracks me, he rubs me, he stretches me, he tapes me, he heats me, he vibrates me, but must of all... He makes sure I am getting the very most out of every minute of my training and competition!

I would like to invite you to check out Doc's new and improved website,

WWW.DOCDOSSMAN.COM

Doc is an amazing supporter of mine so if you are looking for attention no matter your competitive level, Doc is the man to see! 

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T-Shirt Giveaway!!!

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T-Shirt Giveaway!!!

I am only a few day out from my Germany trip and starting to get EXCITED!!! Because of YOU this trip has been made possible. So thank you sooooo much :)

As I get close to competitions my focus goes to the next level. Everything counts in my day to day training, but everything matters when prepping for a big competition. When I really start to get in the zone there is always a small mantra that comes into mind. I have several and they often rotate, but this time there is one that really hits home. One that brings the utmost focus and drive into the competition I have at hand.

WHAT IS THE 2 WORD MANTRA IN MY HEAD RIGHT NOW???

Winner gets a Team Nater T-Shirt :)

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Pain in the Track Rash…

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Pain in the Track Rash…

As many of you have heard or seen I had a bit of a spill in my races this weekend. Although crashing is NEVER fun, I was able to walk away from this one with only a small donation of skin to the track. 

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Many of you have asked how it happen. Without going into to many details and bringing up issues that are not worth my time or any other athlete's, I would say it happen because we were racing. When fighting for a position or protecting the one you have, track cycling can very much become a contact sport. With elbows out and some shoulder contact, I received the short end of the stick on this one… But all in all it was a very minor crash and I am back on the bike today! 

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Second most asked question… HOW IS YOUR BIKE!? My bike is fine :) Good thing too since I couldn't afford a new one of the same even if I sold my car! haha

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Thank you everyone for your thoughts and concern. Everything is all good and it is full steam ahead with training! 

GO TEAM NATER!!!

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Thankful Thursday #3

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Thankful Thursday #3

I have a lot to be thankful for, no doubt, but I wasn't really sure what I was going to write about when I woke up this morning. With tons of things to get done before training this afternoon I didn't have the time to get my Thankful Thursday blog done as early as I usually like to, but this time I am glad I didn't.

As I walked into the Velo Sports Center to go about my typical training I was asked to come to the front desk to sign a form. "A form for what?", I asked. "USA Cycling is taking care of your monthly training fee." I smiled and asked, "where do I sign?"

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Today I would like to thank USA Cycling for their support. I know that there is a lot of confusion about the support that we as track cyclist get from USAC, but we do get some, and I am very thankful for it! Like I have said before, this is very much a team effort and it is going to take a lot of different pieces to make this very complex puzzle come together!

Thank you USA Cycling for this support. I promise that it is being utilized to its fullest extent with nothing but intensions of reaching the very top of every podium I have the opportunity to step upon!

Go Team Nater!!!

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Thankful Thursday #2

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Thankful Thursday #2

The physical stress of training full time adds up pretty quick. It takes a lot to manage it and more importantly over come it, so I can recover as quickly as possible and get the very most out of every training session. The faster I recover, the harder I can train the next day. The most crucial ingredient to quick recovery is good nutrition. Having a healthy diet is absolutely key, and then supplementing that with the right nutrition takes it to the next level.

Today I want to give a very big THANK YOU to CNP-Performance Nutrition!!!

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As one of my very first sponsors, they have supported me 100% with zero questions asked. Making sure I always have the protein, beta alanine, and creatine I need so I never have to worry about getting the most out of my recovery. But it doesn't stop there… CNP has taken a vested interest in the local cycling community by going to events and giving out thousands of dollars worth of product to show that they have a personal interest in their athletes and have the best nutrition on the market. 

El Dorado Crit

El Dorado Crit

Thank you so much for your support the past few years CNP and I look forward to many more!!!

If you would like to show your support for me by buying CNP products use promo code RIO2016 to get 30% off! 

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THE TEAMNATER LOGO!!!

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THE TEAMNATER LOGO!!!

Like I have said before, I cannot do this alone. I will need the support and encouragement of TeamNater to make the 2016 Olympics a reality! 

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Thankful Thursdays

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Thankful Thursdays

Rather than throwing it back on Thursdays, I have decided to throw it forward.With what I do, I have a lot to be thankful for. A lot of things to be thankful for, but more importantly a lot of people to be thankful for! 

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Getting Back At It!

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Getting Back At It!

As I get deeper in the my training and my body gets more and more tired, I will start to do something that is very important, but seems counter productive. 

I WILL QUESTION WHAT THE HELL I AM DOING!!!

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What Was & Whats To Come

Two weeks ago I finished up racing at the LA Grand Prix. Like every competition, I had some positives as well as some negatives. The interesting part was where I expected to do well I did not, and where I though I had no chance, I ended up doing pretty well.

The LA Grand Prix was the last race of this season, since we will not be participating in any World Cups this year. With that being the case, I have a very long time until my next big competition. This is good because it means I got a little break, but it is also a bit scary because I know starting tomorrow it will be a very long and difficult block of training. Basically, for the next 6 months I will try to dig myself into the deepest hole possible (figuratively) in my training so that come the 2014 World Cup season I am on a completely different level than ever before!!!

Eat, lift, eat, sleep, eat, ride, eat, sleep, and REPEAT! This will pretty much be my schedule, and in a bit of a sick way I am really looking forward to it! It will hurt to sit down and it will hurt to stand up. I will often be too tired to eat, but also so hungry that 5000+ calories a day will be a must to keep moving and progressing. My lifting will throb, my massages will rip, my ice baths will freeze, and my riding will burn. There is no doubt in my mind that I will very often question what I am doing and why I am doing it, but then again, if you never question what you are doing then you are not doing it right…

This past year has been an amazing one and I am so thankful for all the support I have been given, Family, friends, and sponsors alike. I could not have progressed as much as I have without you! Family and friends you all know whom you are! Sponsors such as; CNP-Professional Nutrition, Bike Religion, Bont Shoes, Zarzana Chiropractic, 110 Play Harder, Muscletrac, Champion System, Griffin Pedal Works, and Recovery Pump Boots. It is amazing the amount it takes to not just do things, but to do them right!

Have a very happy holiday season everyone and make sure to keep in touch!

GO TEAM NATER!!! 

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One week from today... THE LA GRAND PRIX!!!

In one week from today I will begin 3 days of racing at the LA Gand Prix. With the very best track cycling that the United States will see this year, 10 different countries will be going head to head in races exceeding 50mph! With countries represented such as France, Chile, Trinidad & Tobago, Mexico, South Africa, Columbia, Slovakia, Venezuela, and the USA, it is sure to be non-stop action all three nights! 

Here is a quick preview of what you will experience! 

On Friday mid afternoon, myself and two teammates will kick things off with the Team Sprint. After winning this event at the US National Championships earlier this year, we feel very confident that will have a strong race and be contenders for the top podium spot.

Our qualifying race will take place around 3:30pm and the finals around 8:30. 

On Saturday, we will start the morning off with Keirin rounds! For those of you who don't know what the keirin is, WATCH THIS! And remember, we are on fixed gear bikes with NO BRAKES! :) As the day goes on, eliminations will be made with the very best riders making it into the night session starting at 6:30pm.

To wrap things up, Sunday will begin with the Flying 200m time trial which will seed the top 16 into bracket formation. For example 1st vs 16, 2nd vs 15th, and so on. For a good look at what match sprinting is all about WATCH THIS

Here is a the FULL SCHEDULE of racing for the weekend.

Bring your family, friends, neighbors, and everyone you know to this amazing event! I guarantee... you will not be disappointed!!! 

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3 Years Ago Today

3 years ago today, I started a new journey and chapter of my life. October 15, 2010 was the very first day I road on the velodrome! I remember walking through the doors of the Velo Sports Center thinking, after today, everything will be different. And with that thought I haven't looked back once! After a long and amazing career in track and field, I knew that if I was to have a chance at competing in the Olympics, track cycling would be it. 

Photo By Pat Benson

Photo By Pat Benson

It is crazy to look back and see everything that has come to be. It has already been an amazing journey with ups and downs, excitement and doubt, but I am happy to say that I have never felt a stronger sense of being in the right place and doing the right things as I am doing in my life right now! 

Photo by Pat Benson

Photo by Pat Benson

To come as far as I have in such a short time has taken a lot of work, not only by myself, but also by my family, friends, coaches, and so many others that it would not have been possible without. Just to name a few, here are some of the amazing people that really gave me the push and support I needed to get into the sport and progress as quickly as possible; Ayla Donlin, Travis Smith, Adam Duvendeck, Tony Cruz, Tanya Dubnicoff, Jamie Staff, John Tzinberg, and Tim Roach. All of these people have been around the velodrome and cycling for many years and believed in what I could do before I had even done it. 

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I am so grateful to have the opportunities that I do and am excited to test the utmost limits of my gifts as a professional athlete. I look forward to the successes to come and am thankful for the challenges presented, as I know that is when I will grow that most! 

1037 Days to Rio!!!

Photo by Veloimages

Photo by Veloimages

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A Track Cyclist Must-Read

TURNING YOUR SPRINT POSITION  

INTO  

AN AERO POSITION

What is the difference between a sprint position and an aero position on the velodrome and how does it affect the set up of one’s bike?

When we, as track cyclists, talk about going from our sprint position into our aero position, it sounds like it simply means taking off our sprint bars and replacing them with a set of aero bars. However, this is not the case. The rider’s position also needs to be changed. When the sprint bars are taken off and aero bars put on, all that is changing is the way the rider looks on the bike. In order to change a rider’s position, the cockpit (saddle fore and aft as well as height) needs to be adjusted to create the proper pelvic rotation over the bottom bracket.

Through the fits we conduct at Ero-Sports, we have seen that a sprint position is one that is in between that of a road fit and an aero fit. Although in a sprint fit the back angle is typically much lower than a road fit, we see that the knee angles and fore and aft of the saddle are not as aggressive as an aero fit. Often times, we see that the saddle used for a sprint position does not allow for as much pelvic rotation needed to achieve a proper aero position.

To successfully go from a proper sprint fit to a proper aero fit, it takes more than just swapping the bars out.  To do things correctly so that the rider gets the very most out of the effort they are putting in, there are several changes that need to be made. On the front end, the rider obviously needs aero bars.  They also need the correct stem that will not only give the proper reach, but also the proper drop. The proper drop in front is crucial because it allows the rider to correctly rotate their hips, enabling them to come over the front of the bottom bracket, which allows for the hip angle to stay open. Drop in front is great for aerodynamics, but if the pelvis cannot rotate, the hips will be closed off, making the peddle stroke from 10 O’clock to 2 O’ clock very difficult and powerless.

This brings us to the cockpit. Because in an aero position the rider is more rotated and lower in front than a sprint position, the leg extension has changed and therefore the saddle height must be adjusted. Whether the adjustment of the saddle is up or down, fore or aft, pelvic rotation must be correct and choosing the right saddle plays a very large part in this. Perineal pressure and numbness should not occur in any riding position! If pressure on the front end of the saddle is making it difficult for the hips to rotate, then it is obvious that a different saddle must be considered.  

Once both sprint and aero positions are set up, one can quickly make the switch from sprint to aero or vice versa. Both the sprint bar and the aero bar will need their own stem of the correct length and angle. Simply take one bar off and add the other as well as adding or subtracting any spacers necessary. For the cockpit, the rider needs a seat post and seat for the sprint position, as well as a separate seat post and seat for the aero position. The height at which the saddle should be placed will be marked on the seat post assuring that it is the same every time.

To schedule both of these fits in one session, go onto Ero-sports.com and schedule a Time Trial fit with Nate Koch. The cost for each fit is typically $275, but for the same track bike I will complete both fits for only $350 saving you $200!!!

For any further questions feel free to email me at nate@ero-sports.com or call me on my cell at (951) 837-0375

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A Day In The Life

Day in the Life…

A few times a week I get asked, “what is your typical day of training like?” So, for those of you wondering, here you go!

On the days I life it goes something like this:

6:00 am Wake up, big glass of water, breakfast (usually a big thick PB&J), CNP Pro GF pre workout, then play with the dogs for a few minutes.

7:00 Leave for the gym (takes 20 minutes)

7:45 Start my warm up and get into my workout.

9:45 Finish my lift, put on my 110 Play harder recovery gear, fill up my protein shake (CNP Mass Building Formula) and head home.

110 Play Harder Juggler pants with ice packs!  

110 Play Harder Juggler pants with ice packs!  

10:15 – 11:15 NAP!!! 

11:15 – 12:00 Have something to eat and sit in my Recovery Pump boots for 30 minutes.

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12:00 ish… Leave for velodrome to be ready and on the track for warm up by 1:00pm

1:00 – 4:00 Track workout. Depends on the day, but could be starts, accelerations, flying efforts, Watt Bike, or lactate. Right when I am done make sure to have my CNP Protein!

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5:00 – 6:00 Massage at Zarzana Chiropractic. Just for those of you wondering, this is most often not a nice massage! A lot of sweating, pain, and some foul language are pretty common…

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6:00 – Bedtime which is usually 9:30 or 10:00. Eat dinner, more Recovery Boots, muscletrac, foam roll, shower, pack my stuff for the next day, keep my feet up as much as possible, then bedtime!

My favorite tool during workouts!  

My favorite tool during workouts!  

Anyone with questions about workouts, nutrition, recovery gear, or anything else please feel free to ask and comment below!  

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Wolfpack Hustle Drag Race

For the past few years I have heard about the Wolfpack Hustle races throughout LA. Whether it be the Marathon Crash Course, Civic Center Crit, or Drag Race, all I knew was there were a bunch of crazy dudes and dudets ripping around the city of LA on fixed gear bikes! I have been inches from going several times, but unfortunately there was always something that got in the way the very last minute. But then, September 7th, 2013 came around and the timing was finally right!

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To be honest I had no idea what to expect of the event. I had my typical stereotypes of what the underground fixie scene was like, but had never taken the time to go out and see for myself. Needless to say I am glad I did because it was all I hoped for and more!

My buddy Ryan and I pulled up to the closed off 6th Street Bridge and were welcomed by over 1000 people on bikes whether racing or not. We walked the 300m drag strip to see what I was in for. Unlike the nicely manicured track I am used to riding on this was a bit more real! A group of guys working their way down the street patching cracks in the road assured me I was no longer at the Velo Sports Center. With an epic view of downtown LA, we approached the finish line where the crowds were gathering. It looked like things were about to get fun :)

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With the event running a bit behind, due to some technical difficulties, Ryan and I used the time to meet a bunch of cool new people and receive lots of compliments on my faithful Felt steed. We were continuously entertained by the high rise bikes, people warming up, and of coarse Jesus... Yeah he came to watch!

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My first race ended up not going off till about 10:00. A bit later than we expected, but all apart of the experience. With majority of the riders not knowing my background, it was nice to get up to the line with no expectations. Before I knew it the count down started and things got underway, QUICKLY! With a clean start and a freshly patched road I was able to have the fastest qualifying time witch put me in a good position for when the rounds that started later. Once everyone had gone and the top 16 were announced it was time to get ready for the heats. And once the heats started things went fast! 10-15 minutes rest in between each race made the event turn into a power endurance event. Since I am used to getting 30 minutes or more in between races it was a welcomed challenge.

Photo by Rob Rovira

Photo by Rob Rovira

Photo by Dong Ju Kim

Photo by Dong Ju Kim

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After the time trial and 3 single elimination races, it was 1:00 am and time for the final! I was paired against the great rider and well respected racer, Edgar "Willow" Juarez. Both tired from the all the previous heats it was time to do what we showed up to do, COMPETE! The beeps started at 10 seconds and worked their way down, 5, 4, 3, 2, 1, BEEEEP! We were off! 300 meters and counting. We both had solid starts and were neck and neck for the first stretch. I could feel my wheels gliding over the bumpy pavement and kept my sights on the finish line ahead. As the hundreds lining the street cheered us to the finish line it was official, I was the 2013 Wolfpack Hustle Drag Race Champ! 

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After I finally came to a stop and was able to turn myself around I was greeted by a crowed of excited fans and congratulations. A quick awards ceremony, a lil speech, and some awesome prizes (Aventon, Chrome, CInelli, Wolfpack Hustle) and we wrapped up a great night of racing just after 2:00 am! 

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Thanks again Wolfpack Hustle staff, volunteers, sponsors, fan, and racers for all making this such a memorable event! I am excited to work more with Wolfpack and be apart of many more great events! 

If you ever wanna come and ride in circles with me I'll be at the StubHub Center in Carson! 

Nater

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Talking To Myself

I have always been a pretty self motivated athlete. I like the company of teammates and I am very much a people person, but when it comes down to it, it is entirely up to me to put in the time.  

Ever since I have started riding at the velodrome a lot of my training is done alone, which give lots of time to think. Since nationals ended a few weeks ago, almost all of my training has been done 100% alone, so I have tried to pay attention to how I operate internally. After all, I am a Psychology major :) What I found out was I am a very positive and optimistic internal thinker. 

Here are a few of the things I have found myself repeating in my head while riding, lifting, and lots of other times where I am letting my brain wonder about competing at a world class level and the road to the 2016 Olympics. 

Lets go Nate, you can do this!

You will be successful!

If it were easy, everyone would do it!

Leave no stone unturned !

You are fast! You are strong! You are athletic! 

It's the magic of everyday!

If it is to be, it is up to me!

There is no reason you can't be the best!

 

1064 days to Rio!!!

 

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First Thing in the Morning

A few months ago I began to create a new habit as soon as I got out of bed in the morning. Unlike my old habit of going directly to my delicious dark bean and French Press, now I go to a large blue cup and a pitcher of purified water. Initially, the reason for the change was because I heard it would make my morning visit to the office (bathroom) that much more fulfilling. And it did :) But beyond that, looking into the benefits of starting your day off with a big glass of water really did make sense. 

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Did you know that your muscles are 80% water, that your brain and heart are almost 75% water, and that you skin contains 65% water? CRAZY! 

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So therefore, I would conclude that being hydrated is a very important part of everyday life. You don't just have to be an athlete or active person to drink water. Every single individual on this planet will benefit from drinking adequate amounts of water!

Enjoy your Labor Day :)

 

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