“In life, you do not get what you wish for, you get what you work for.”

2014-2015 Basic Training

(Download as a PDF)

With 17 years of experience, 98 National event wins, 27 National Championships, 9 World Cup wins, a World Cup Series Championship, and more to come….PerformX mountain bike and motocross training is second to none.

PerformX Basic Training is specifically designed for mountain bike and motocross athletes who are looking to develop their physical and mental performance.  It is a 2 part training service for those who require an efficient yet effective fitness, nutrition, and mental development program.

Details of 2014 – 2015 Basic Training as follows:

1. Initial Bio-mechanic assessment, fitness testing, and routine instruction:  

  • Bio-mechanic assessment:
    – Mobility/range of motion.
  • Fitness testing:
    – Strength and stamina test.
    – HR recovery test.
  • Routine instruction:
    – Overview of Routines 1 – 2.

Note: For the above, it is recommended to spend 2 days (weekend) with Todd on location (choice of Pemberton/Whistler or location of choice; either at the expense of athlete/s).  Todd may travel to athletes location.  Contact to discuss.

2. Strength and Conditioning:

  • 2 Pre-season routines.
  • 3 phases of pre-season development:
    – Bio-mechanic Balancing
    – Foundation
    – Power
  • Includes on-season maintenance instruction.

3. Cardiovascular:

  • 3 Pre-season routines.
  • 3 phases of development:
    – Base
    – Stamina and Endurance
    – Maximum Power / Lactate Threshold

4. Nutrition guidance and plan:

  • Detailed instruction and plan to follow.

5. Mental fitness:

  • Analysis
  • Goal setting.

Basic Training Outline:

Routine 1:

  • Resistance training: Bio-mechanic Balancing.
  • Cardiovascular training: Base
  • Mobility training: Stretching, yoga, and specialty program (new).
  • Duration of routine: 6 – 8 weeks (approx. 4 months prior to competition season).

Routine 2:

RESISTANCE TRAINING

  • Part 1: Foundation
  • Part 2: Power

CARDIOVASCULAR TRAINING

  • Part 1: Stamina and Endurance
  • Part 2: Maximum Power / Lactate Threshold

MOBILITY TRAINING: Stretching and yoga.

DURATION OF ROUTINE: 6 – 8 weeks (approx. 2 months prior to competition season).

 

On-season maintenance instruction:

  • Instruction on how to use Routine 1 – 2 during the competition season to maintain fitness developed.

 

Additional Training Details :

  • All athletes are responsible for their travel (to Whistler/Pemberton, BC) and gym fees during all consultation.
  • Subscription to 2014 – 2015 PerformX Athlete Newsletters.  Approx. 8 – 10 newsletters throughout season.  Covers various topics ranging from training, nutrition, mental, and other ongoing performance research.  Note: Various Canadian Olympic programs and other teams pay for these newsletters independently.
  • Preferred pricing and reservations to 2015 PerformX California Camp.  This will be our 9th year operating the California Camps in Temecula.  The camp will offer motocross and downhill riding, training (including our ‘Demolition Training’ sessions), yoga, transportation, cooking/meals, and much more.  This year will be more focused on PerformX athletes than ever before.  A great environment for athletes wanting to elevate their training!  Contact Todd for further details.

 

Cost:

$1250.00 + GST/HST (12% tax) = $1400.00
Note:

  • All fees due upon start of training.
  • No refunds and/or credit for any reason or default (including injury, illness, stop of competition, etc.).
  • Additional ‘one-on-one’ assistance is available (at a charge).  Contact Todd for further details.

 

2014-2015 Elite Training

(Download as a PDF)

With 17 years of experience, 98 National event wins, 27 National Championships, 9 World Cup wins, a World Cup Series Championship, and more to come….PerformX mountain bike and motocross training is second to none.

PerformX Elite Training is specifically designed for mountain bike and motocross athletes who are committed to developing their highest levels of physical and mental performance.  It is an in depth season long service for those who require the highest standards in fitness, nutrition, and mental development.

Details of 2014 – 2015 Elite Training as follows:

1. Initial Bio-mechanic assessment, fitness testing, and routine instruction:

BIO-MECHANIC ASSESSMENT:

  • Mobility/range of motion.
  • New procedure for 2014 – 2015 includes:
  • Reflex
  • Photo and video analysis.

FITNESS TESTING:

  • Strength and stamina test.
  • HR recovery test.
  • New procedure for 2014 – 2015 includes:
    – Updated Power Breathe testing.
    – Updated Wahoo wattage testing.

ROUTINE INSTRUCTION:

  • Overview of Routines 1 – 6, including new exercises and routines.
  • New exercises include:
    – Dynamic Reflex Exercises.
    – Static Strengthening.
    – Progressive Power Loading.

Note: For the above, it is recommended to spend 4 – 7 days (minimal 3 days) with Todd on location (choice of Pemberton/Whistler or location of choice; either at the expense of athlete/s).

2. Strength and Conditioning:

  • 9 Pre-season routines + on-season routines.
  • 7 phases of pre-season development:
    – Bio-mechanic Balancing
    – Dynamic Reflex (new)
    – Foundation
    – Strength – Static (new)
    – Strength – Kinetic
    – Power and Speed
    – Specialized

3. Cardiovascular:

  • 7 Pre-season routines + on-season routines
  • 7 phases of development:
    – Base – Phase 1
    – Base – Phase 2
    – Stamina and Endurance (new)
    – Strength – Phase 1
    – Strength – Phase 2
    – Maximum Power / Lactate Threshold
    – Recovery (new)

4. Nutrition guidance and plan:

  • Assessment/analysis.
  • Detailed plan.
  • New updates for 2014 – 2015:
    – Food performance testing.
    – Race performance testing.

5. Mental fitness:

  • Analysis
  • Goal setting.
  • New updates for 2014 – 2015:
    – ‘The 5 Steps To Improved Performance’.
    – ‘Building Blocks’.

6. Event support:

  • Entire UCI World Cup and World Championships.
  • Selected Enduro World Series events (1 – 2).
  • Selected CMRC National motocross events (2 – 3).
  • Includes:
    – Therapeutic/injury support.
    – Nutritional and supplementation.
    – Race preparation/PNF.
    – And more.

To get the most from your physical and mental performance, you must also acknowledge the importance of the following:

  • Determination: The willingness to do what it takes.
  • Discipline: Willpower, hard work, and persistence.
  • Dedication: Remaining devoted to your goal.
  • Desire: The flame that burns inside you.  What motivates.
  • Commitment: The pledge to do things.
  • Communication: To be in contact, and to speak open and honestly.
  • Organization: To improve time management, completion of tasks, and increased focus/clarity (decrease of chaos).
  • Behaviour: The way one acts or conducts themselves, especially towards others.
  • Mental Focus: Centering one’s thoughts and actions.
  • Intelligence: The ability to acquire and apply knowledge and skills.
  • Trust: A firm belief in the reliability, truth, ability, or strength of someone or something.
  • Attitude: Stay mindful, positive, happy, and thankful!

If you believe in these qualities, and are willing to apply them, then you will gain the most from this training.

There are obviously other details that are important in the development of your performance as well, such as on-bike practice, equipment, and more, but I am here to assist where I am qualified and experienced.  Fitness, nutrition, and mental guidance.

Before you commit, make sure you are someone who enjoys the journey as much as the destination.  Achieving ‘your best’ does not happen overnight.  Elite level physical and mental performance is achieved over years of development.

Last, I ask that you watch this short video:

This video proves the power of a positive attitude.  It proves we are often capable of much more than we often think.  If this video does not inspire you, then I am probably not the right person to assist you.  If there is one thing I am 100% certain of, it is that a positive attitude is critical to success and happiness.

Sincerely,
Todd Schumlick
PerformX

A friend of mine is a real ‘stats guy’, and here’s some statistics he recently provided me.  It provides a visual of the average PerformX vs. non-PerformX trained athletes, in both motocross and downhill mtb, over a 4 year period (2011 – 2014).  With a simple algorithm, he was able to calculate the following.  Pretty good proof we’re on the right track!

Screen Shot 2014-10-03 at 8.55.54 AM

Elite Training outline:

Routine 1.1 – 1.3:
Details of routine:

  • Resistance training: Bio-mechanic Balancing.
  • Cardiovascular training: Base – Phase 1.
  • Mobility training: Stretching, yoga, and specialty program (new).
  • Duration of routine: 3 – 5 weeks (approx. November).

Routine 2:
Details of routine:

  • Resistance training: Dynamic Reflex (new).
  • Cardiovascular training: Base – Phase 2.
  • Mobility training: Stretching and yoga.
  • Duration of routine: 3 – 5 weeks (approx. November).

Routine 3:
Details of routine:

  • Resistance training: Foundation (including strength, stability, torso/core, and alignment).
  • Cardiovascular training: Stamina and Endurance.
  • Mobility training: Stretching and yoga.
  • Duration of routine: 4 – 5 weeks (approx. December).

Routine 4:
Details of routine:

  • Resistance training: Strength – Static (new).
  • Cardiovascular training: Strength – Phase 1.
  • Mobility training: Stretching and yoga.
  • Duration of routine: 4 – 5 weeks (approx. January).

Routine 5:
Details of routine:

  • Resistance training: Strength – Kinetic.
  • Cardiovascular training: Strength – Phase 2.
  • Mobility training: Stretching, yoga, and specialty program (new for 2014 – 2015).
  • On-bike Fitness Development: expanding fitness (new for 2014 – 2015).
  • Duration of routine: 4 – 5 weeks (approx. February).

Routine 6:
Details of routine:

  • Resistance training: Power and Speed.
  • Cardiovascular training: Maximum Power / Lactate Threshold.
  • Mobility training: Stretching and yoga.
  • Duration of routine: 4 – 5 weeks (approx. March).

Routine 7:
Details of routine:

  • Resistance training: Specialized.
  • Cardiovascular training: Recovery (new).
  • Mobility training: Stretching and yoga.
  • Duration of routine: 4 – 5 weeks (approx. March).

On-season Routine:

  • Fitness Testing:
    – Strength and stamina test.
    – HR recovery test.
    – Power Breathe test (if available).
    – Wahoo wattage test (if available).
  • Physical assessment questionnaire and one-on-one assessment (in person or on Skype/phone).
  • Details of routine:
    – To be determined.

Addition training details:

  • All Initial Bio-mechanic assessment, fitness testing, and routine instruction at Todd’s home in Whistler/Pemberton, BC are included in 2014 – 2015 PerformX World Cup Downhill Program cost.  Including transportation to and from Vancouver, and accommodations at his home.  Otherwise athlete/s are responsible for Todd’s travel expenses if traveling to selected location.  Contact Todd for further details.
  • Recommend training start; Oct. 15 – Nov. 1/14.
  • All athletes are responsible for gym fees during all consultations and re-consultations.
  • All ‘one-on-one’ program progress report reviews, via Skype or phone, must be scheduled in advance.
  • Subscription to 2014 – 2015 PerformX Athlete Newsletters.  Approx. 8 – 10 newsletters throughout season.  Covers various topics ranging from training, nutrition, mental, and other ongoing performance research.  Note: Various Canadian Olympic programs and other teams pay for these newsletters independently.
  • Preferred pricing and reservations to 2015 PerformX California Camp.  This will be our 9th year operating the California Camps in Temecula.  The camp will offer motocross and downhill riding, training (including our ‘Demolition Training’ sessions), yoga, transportation, cooking/meals, and much more.  This year will be more focused on PerformX athletes than ever before.  A great environment for athletes wanting to elevate their training!  Contact Todd for further details.

Cost:

  • World Cup DH athletes: $3500.00 + GST/HST (12% tax) = $3920.00
  • Motocross and Enduro World Series athletes: $3000.00 + GST/HST (12% tax) = $3360 Canadian Funds
  • Note:
    – 50% of fees due upon start of training.  50% (remainder) of fees on or by Feb. 1/15.  10% penalty for overdue fees.
    – No refunds and/or credit for any reason or default (including injury, illness, stop of competition, etc.).
    – Additional ‘one-on-one’ assistance is available (at a charge).  Contact Todd for further details.

Confirmation must be provided by:

  • Oct. 3/14.  If not answered, your position will be passed on to applied athlete.
  • Contact:  604.935.9484 or todd@performxracing.com