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  • Maximize!
    07 Aug

    2014 Chicago Cross Cup Trainining Plan is Here!

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    Click here and go fast!: 2014 ChiCrossCup 2013′s plan was created with experience from the first year in the Chicago Cross Cup to date, coaching numerous...
  • photo
    04 Aug


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    And another great finish at the ABR state RR championship.  Our Junior from Bicycle Heaven – Isaac Drew – is getting the hang of the whole...
  • tim
    04 Aug

    ABR road race podium

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    Tim Gehr suffered a wicked crash last week at the Downers Grove Criterium, picked himself up and scored a 2nd in the ABR state RR yesterday….tough...
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    29 Jul

    Pam Scores Another State Title

    Pam Semanick lined up for the Ohio State Time Trial Championship a little less than her stellar time trialing self.  She had taken an enormous amount...
  • On the Attack
    21 Jul

    Click, Click

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    That’s the sound of the podium counter going up 2 more this week, one for Matt Haiduk and his omnium win on the track and PFK...
  • 010
    15 Jul

    Camp Wicked II

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      We set out for Deer Valley/Park City UT with our most generous host last Tuesday for a camp dedicated to Alec, Chris and Ted.  La Ruta...
  • 20140120_123742
    07 Jul

    Hilde and the National TT

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    Hilde Hetland came through once again on her big day with a 2nd in the Norwegian TT championship!  An unfortunate crash in the women’s road race...
  • Screenshot from 2014-07-06 14:29:32
    06 Jul

    Aric’s huge podium.

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    Last year ROK Coaching had the privilege of starting to work with NASCAR driver Aric Almirola.  What quickly became apparent wasn’t the differences between racing a...
  • tim
    23 Jun

    Tim Gehr strikes again

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    Tim had another great time trial yesterday.  The Paw Paw 40k TT was the Illinois state championship and he came out swinging.  After a little blip...
  • Training Bible athlete Matt Haiduk reaping hay from the LRS workouts
    23 Jun

    Long Road Sprints

    Sprint for Dough. Sprinting is essential to a good result in most road races and criteriums.  Even if it comes down to you against a few...

Joe Friel, TrainingBible.com co-founder on ROK Coaching:

“I’ve been working closely with Rob Kelley through TrainingBible Coaching for several years and have found him to be among the most knowledgeable and hard-working cycling coaches I have ever known. I highly recommend him.”


What type of athlete are you?

  • Pro
  • Busy
  • Famous
  • Committed

Nicolai Brochner Nielsen is a pro from Denmark with eyes on a World Championship. Learn about his meteoric rise to cycing’s elite.

You can’t be an attentive parent and dedicated cyclist, right? Wrong. Hilde Hetland figures it out.  With ROK coaching’s help she gets the most from her training and her results show it.

Aric Almirola is a NASCAR driver and one of the fittest people you’ll ever meet. ROK coaching keeps him fast on two wheels so he’s ready on four.

The majority of ROK’s clients won’t win a World Championship, but want to compete at the highest possible level- just like Lino DiSalvo who came to ROK Coaching looking for an upgrade but also managed to  win an Academy Award in his “free time.”