The Morning Burn 

By O'Brien Forbes

There are three aspects of training I focus on in the off season; base miles, a gym program and my AM Spin. 

As part of my fall training plan, three days a week, I do a 30-minute early morning spin.  When I say early, I mean EARLY – as in as soon as I wake up.  I have been doing this for the last 10 years.  It serves a three-fold purpose. 

1.  To burn some extra calories during the off season. 
2.  Fire up the metabolism first thing. 
3.  Get some active recovery in.

Here are some guidelines I follow.  Do a 10 minute warm-up, 15 min in Upper Zone 1 / Lower Zone 2 and then a 5 minute cool down.  Drink at least one bottle of water.  I do two.  Since the ride is only 30 minutes, I eat a good breakfast after my ride, not before. 

I do this from October 1st all the way through the end of March.  Another hint, get all your stuff laid out and prepared the night before.  Much easier to crawl out of bed, put your shorts on and then climb on.

Remember, this is all about the calorie burn, metabolism and recovery, NOT about getting a “workout” in.

O’Brien Forbes, aka, Coach OB, is a full time cycling coach based out of Cincinnati, OH.  He has been racing since 1986 and has been a Cat. 1 since 1995.  He works with all levels of cyclists from the club rider to Cat. 1 racers.  His riders have earned multiple state champion jerseys in TT, MTB, CX, road and crit.  So far in 2014, his riders have racked up over 40 victories in various events.  


Learn more about Coach OB at or ask him a question by sending an email to

Happy Customer of the Week:

"I just used my first ever order of personalized Infinit in an Olympic Triathlon last week with great results.  While obviously training has something to do with it, I had my best avg MPH ever on the bike, in the longest bike I've done to date.  With a serving of Infinit loaded in my aero bottle, I felt hydrated and fueled for the entire 25 mile ride, and felt very in control of my nutrition when starting the run. Additionally, while the bottle kept it cold for the majority of the time, even as it started to warm up a little bit, I felt like the taste and ability to drink it would still be fine. Thanks for the amazing product."
- Jason B.
Panama City, FL