How to Deal With The Heat

Two words: Ice Socks. by Jennifer Sharp, ALP Cycles Coaching It's summer in the Northern Hemisphere and temperatures are hotting up. While each person responds differently to heat (some drive, others wilt) there are a few things you can do to beat the heat and ensure you have a good performance. When should I ride? Keep in mind the time of day it's the hottest. In Colorado, that means from 11am - 6pm is HOT.…

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How to Stay Motivated for Racing in the Summer Months

"Before training for Goal #2. it's really important to take a mid season break." by Alison Powers, ALP Cycles Coaching It's finally summer time. The weather is nice and the days are long. However, for many bike racers, June is a tough month, motivation wise. Early season races have come and gone, goals have either been met or not quite achieved, you pretty much know how your season is going to turn out, and the…

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Ann Trombley – The Future of Women’s Cycling

See Ann's story on how she got into cycling and what she is doing now to help women continue in the sport. by Ann Trombley, Coach, Author, National Champion Looking back on my cycling career, my first training rides were to and from the newspaper storage garage and then up and down the streets of Oakland, California with a 10 lb newspaper sack over my shoulders. My second bout of training, without knowing it, was riding my…

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Keeping Bike Fit Off the Bike

What to do when riding isn't an option. by Alison Powers, ALP Cycles Coaching Good fitness requires consistency. Good bike riding fitness requires consistent bike riding. However, for some of us, it can be tough to find time to fit in 3 bike rides a week. And for others, due to travel, work, family, and other constraints, being able to ride once a week is a good week. So, the question becomes, "how do I…

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The 3% Rule

"Chicago Women's Elite Cycling Team Warming up for the Time Trail at Joe Martin Stage Race." by  Jennifer Sharp, ALP Cycles Coaching 3% You spend money on equipment, coaching, nutritional advice, etc. yet are you getting the most out of your racing? If you knew that you could improve your cycling by 3% and increase the likelihood of winning a race - you'd do it right? At this point, you've probably pined a number or…

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What Does it Take to be the Best?

"For me, my hard work, focus and sacrifice were 100% every day." by Alison Powers, ALP Cycles Coaching While visiting my parents a few weeks ago, my Mom asked me to clean some of my old stuff from the closet. I found many notebooks of old training logs, on snow training plans, workout ideas, and more training logs. As a ski racer, I keep amazing track of my daily workouts, training, goals, etc. Notebooks and…

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How to Sleep Well After Hard Training

"If all else fails, try taking melatonin 30 min before bedtime." by ALP Cycles Coaching A lot of us use exercise to improve our sleep. However, for many of us, after a hard training ride, it can be tough to get a good night sleep. Here are some tips to help ensure a better night sleep after a hard bike ride. -Timing: Aim to do your workout earlier in the day. This is because when…

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Consistency is Key

"It's important to plan structured, targeted and regular training followed by rest days and rest periods." by Patricia Schwager, ALP Cycles Coaching We all know that to become better at something we need to practice. Consistent training is key, in order to make progress in your training. If you like to become better at riding your bike you have to train. By training hard we stress our body physically. During recovery, after hard training, is…

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