Jack Powless - 1st place at the Florida Gravel Grinder

Ever since I was a young kid, I witnessed my parents live out their passion of helping others reach their athletic goals. Whether it was coaching my brother and I, friends, family members, or the kids on their youth triathlon team, I was always inspired by their dedication and tenacity they possessed for what they did. My dad was a cycling and triathlon coach, and my mom was (and still is) the women's track and field and cross country women's coach at American River College in Sacramento. I guess you can say that coaching runs in the family! I'd be lying if I said my parents didn't serve as an inspiration for me on many different levels.

Elizabeth DeFauw - 1st place overall at the Mid South gravel 50 miler

There is nothing I love more than helping people reach their fitness and racing goals. For me, coaching and mentoring is an all-around rewarding experience. As a USA Cycling certified coach for the past three years, I have had the privilege of working with a very diverse group of athletes of various levels and abilities. Whether you are a junior, beginner, professional, or just a recreational rider looking to improve your fitness on the bike, your goals are my goals and I am confident I can help you reach them.

Shayna teaching youth from the Seneca Nation how to ride bikes at the 2022 Dream Catcher Foundation Bike Rodeo

I pride myself in being very detail oriented and data driven when it comes to my athletes' training. No workout is given without a specific purpose, or with a specific goal in mind. However, when someone asks me what the most important aspect of coaching is, I always refer to communication. Building and analyzing workouts is one thing, but in order for any athlete to reach their goals, communication is the key component. That is why I always make sure I have a clear depiction of what my athletes' goals are, and I constantly encourage them to keep an open line of direct communication with me in case any questions, concerns, or feedback.

I’m a huge advocate for helping my athletes keep a balance between training, work, etc. No matter your schedule, when it comes to improving fitness, it all just comes down to getting the most out of what training you can do that aligns with your personal schedule (quality over quantity). I understand that life can get busy and goals often change, so if something comes up in one of my athletes’ schedules and we have to work training around it, or if something doesn’t seem to be working for them, I am completely open to altering things. Ultimately, a successful athlete-coach relationship always comes down to prioritizing communication.

Aside from cycling training, I'm a huge advocate for strength training off the bike. In 2020 I partnered with my long-time strength coach, Cass Barrett (owner of Core Fit Training in Colorado Springs), in an effort to provide my coaching clients the opportunity to directly access a highly structured cycling specific strength training program. Cass's training has been an instrumental part of my success in my cycling career and I can't think of anyone better qualified than him to provide strength programs for cyclists looking to take their performance to the next level. Ever since I personally started working with him, I have seen tremendous gains in my strength, both on and off the bike. I've hit record peak power numbers, increased my overall fitness, and have turned into the type of rider I never really thought I'd ever become (aka, a sprinter). It has been truly amazing to see the progress both myself and other athletes have made under Cass's instruction and I have truly become a huge proponent of consistent strength training year-round for all cyclists (or all people for that matter), as I can personally attest to the many physical and mental benefits it elicits.

Please reach out to me via my contact page if you are interested in investing in yourself and hiring me as your coach. I look forward to hearing from you!

Why the turtle?

Being a member of the Oneida Tribe (turtle clan), the turtle symbol hold a special place in my heart. In the Iroquois Creation Story, the earth was created on the back of a turtle. It was there that life began to grow. The Turtle Clan represents the shifting of the earth and the cycles of the moon. The people of the Turtle Clan are considered the well of information and the keepers of the land. The responsibility of the Turtle Clan is everything that has to do with the environment. Being a cyclist, I spend a great deal of my time out in nature, and the symbolism of the turtle often comes to mind. As a coach and professional athlete, it is my responsibility to use my platform both as a reliable source of teaching, and as a way to set an example of how to honor the land and all those who inhabit it.

Shayna hosting a youth cycling presentation and group ride on the Red Lake Indian Reservation in Minnesota

On the other hand, I am sure most people have heard the fable of the tortoise and the hare. If not, it is a story where a tortoise and a hare compete against each other in a race. The hare is overly confident of winning the race due to his speed. Therefore, he ends up stopping mid-race to take a nap, only to eventually be passed and beaten by the tortoise who is much slower, yet much more consistent. This is where the saying, "slow and steady wins the race," originates. This story serves as a great reminder that you can't rely on confidence and ability alone. When it comes to success, combined consistency and hard work outweighs combined ability and inconsistency. In other words, hard work beats talent, when talent doesn't work hard.