The Fix Studio & Cafe

Subliminal messages 🧚

One of the biggest contributors to cardiac drift isn’t fitness.

⛽️It’s fueling.
“Why is my heart rate so high today?”…When glycogen starts running low, your heart rate often starts climbing while your power stays the same (or drops). Suddenly that endurance pace feels very suspicious.

Your body isn’t trying to be dramatic. It’s just asking for carbs.

So here’s your reminder:
🍌 Eat before you’re hungry
🍬 Fuel before you’re tired
🚴 Treat carbs like part of the workout because they are

Your aerobic engine can only do so much if you forgot to put gas in the tank.

Your Garmin can’t power your legs. Only carbs can do that.

What’s your favorite mid-ride snack?

Everyone wants a bigger FTP.

Nobody wants to hear that the answer might be riding easier. 😅

Cardiac drift (aka decoupling) is one of the best indicators of your aerobic fitness.
🫀If your heart rate keeps climbing while your power stays the same, your body is basically sending you a little message: “hey... we’re working harder than we should be right now.”🌶️

The good news? That’s trainable.

Build the foundation. Ride your endurance rides like endurance rides. Eat your carbs.

Training isn’t always about going harder. Sometimes it’s about getting better at the boring stuff.

🔗🔗Link in our bio to read the full blog over on our website🤓🤓

The answer should always be yes 🪄
We always talk about the importance of a structured training plan but nobody talks about the importance of having that one friend who texts you “spin tomorrow?”🤣👏

Sometimes these are the rides we need the most!
Remember, training should be fun.

PS! Join us for Saturday morning hill repeats this weekend 😎
8AM - free to join. Check our link in bio to find more info on Strava🫶

Have you ever have one of those weeks where everything looks dialed on paper…and then absolutely none of it goes to plan?

Work runs late. Sleep’s off. Legs feel like bricks. Suddenly your ‘perfect evening spin’ turns into…not that.

This is your gentle reminder: you’re allowed to detour.

Training isn’t about executing everything perfectly...it’s about adjusting intelligently.

Sometimes that means backing off. Sometimes it means swapping the workout or pushing it until later in the week. Sometimes it just means riding easy and calling it a win.

Training doesn’t have to be so ridgid!

Summer is about to summer!!!! Long rides. Group rides. “I’ll just spin for an hour” that turns into three. This is what we trained all winter for… so go enjoy it.

But before you fully disappear into your ride calendar…One last thing 👀

Starting next Monday (4/27), we’re kicking off our LAST 4-week Mobility Series until fall. We’re calling this one our Pre Ride Primer.

And this one is built for exactly what your summer looks like:
🚴‍♀️ Quick, effective pre-ride movement
🚴‍♀️ Less stiffness, more “ready to ride” legs
🚴‍♀️ Tools you can actually use mid-season (not just save and forget)

Because nothing kills a good ride feeling faster than: “why do my hips feel like this??”

We’re here to give you a go-to toolbox so when that mid-summer stiffness hits… you know exactly what to do. 4 weeks. That’s it. Come get what you need, then go ride all summer like you planned 🙌

LINK IN BIO!

Long rides hit different when you actually have a plan! It’s one thing to just log miles… it’s another to know why you’re riding and how it all connects to your goals.

If you’ve got something coming up, a race, a big ride, or just a goal to feel stronger and more consistent on the bike, we’d love to help you get there. Smart training that actually fits your life and shows up when it matters.

You can ride more and still not get stronger. You can push hard but still feel stuck.
Because more riding ‡ better results.

If you love spending hours on the bike - amazing, we do too!! If your goals involve long endurance adventures or 20hr training weeks - we get it.

But even then, it’s not just about piling on miles... it’s about making every mile count.

That’s where coaching makes the difference - not just helping you train more, but helping you train better to optimize your performance. With intention, progression, and the ability to adapt when life happens.
You don’t need to ride like a pro to improve. You just need a plan that fits your goals - whether that’s racing, gravel adventure riding, or just feeling stronger on every climb.
Promise, we don’t just hand you workouts - we’ll guide your training so it makes sense and fits your season, your goals, your energy.
A plan gives purpose to your rides and makes the hard work count. Let’s work together!

Be honest… what are you actually doing before your rides?

Hop on → start pedaling → hope for the best? 🚲

Same. We’ve all been there💀

And then comes that lovely first 15–20 minutes where everything feels slightly…off.
🦵Legs? Confused. Hips? Tight. 🧠Brain? “Are we really doing this today?”

Eventually you warm up… at mile 5 😅

Good news: it doesn’t have to be that way.

We’re running one last round (with a little glow-up 👀)
🚨Pre-Ride Primer Series for Cyclists🚨

AKA: a quick, actually-doable routine to help you
✨ loosen up the right spots
✨ wake up your nervous system
✨ feel GOOD from the first pedal stroke

🗓 Starts April 27
⏱ 30 min sessions
💥 4 weeks only
💸 Early bird $70 (then $80)

If your rides usually start with a “please let my legs wake up soon” phase… this is your sign!!

Let’s skip the awkward part and get straight to the riding 🚴‍♀️💨

Over a month ago already (yikes 😅) Coach Otte ran a half marathon… and PR’d it.

And in the weeks leading up to it she kept getting the same question:
“Were you training for it?”

Yes… and no.

About 8-ish weeks out she added a few longer runs.
But the real answer? SHE TRAINS ALL THE TIME. 💪

Our PowerFix classes are no joke. Structured training. Progressive loading. Consistency. Week after week after week.

That’s the secret sauce. 🧂✨

The race wasn’t some heroic build. It was just… a receipt. 🧾
Proof of the work that’s already happening.

And honestly? That’s how events should feel. Not “omg I hope I survive,” but “oh yeah… I’m strong.” 🏁

If our online classes aren’t your thing, cool. We’ve got training plans. We can build something specific to you. Let’s hop on a discovery call and map it out. 📅

Because “training for” something shouldn’t be chaotic.
It could just be your lifestyle. 😎

ALSO - if you’re looking for a chance for ~slow down~ as spring is approaching..maybe you need our 6-Week Cyclist Friendly Mobility Class (starts tomorrow) 💪

It just might be the perfect way to get “spring ready”!!