10 Miles

Today’s lesson comes from a Spin Bike challenge workout I recently did with our Tennis Program here at URI. It’s called 6 Hills, and here’s how it works: you’ve got 30 minutes, and the goal is to cover 10 miles. (If you’ve got access to a Keiser Spin Bike, I challenge you to give it a try!) Here’s what usually happens: we start off using that first 4:30 as a warm-up, just getting loose and feeling things out. We hit the first hill, often just to “see how tough the day is going to be.” From there, we find a groove, pushing on the hills and coasting on the flats. By the time we get to the last hill, it’s time to push hard—especially if we’re close to that 10-mile goal. But here’s the problem: this approach is exactly what not to do if you’re serious about hitting the goal.

Those early miles are just as important as the ones at the end. If you want to reach 10 miles, you can’t afford to ease into it. The warm-up has to be purposeful; you have to approach it with the same intensity as the final push. Each hill needs to be attacked like it’s the last one. When you start strong, with intention, and treat every mile with urgency, you’re much more likely to hit that goal by the end. This mindset is a lesson for our younger athletes. They’re in the early stages of their journey—still warming up, still figuring things out. They may not realize how crucial their daily habits are, why the little things matter, or how the work they’re doing now will pay off down the line, especially when they’re not yet seeing playing time. As coaches, it’s our job to teach them the importance of pushing hard from the start. Show them what it means to work with intention, even when they feel miles away from their goals. They might not thank you at the start of the race, but they’ll remember you when they cross the finish line. Keep the Fire Burning, Leech The Offseason is coming, listen to this podcast where we talk about what you need to be doing to have a successful one! Move the Needle Podcast Follow me on Twitter! I try to share training clips, thoughts, and ideas daily there. Twitter Profile RemovemyEmail · Preferences