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Alison Powers - Featured Blogger

Alison PowersNow retired from racing, Alison Powers is the only person, in history, to win all three road discipline National Championships in one year (Road, Criterium and Time Trial - 2014). These go along with two previous national championships (Time Trial 2008, Team Pursuit 2008), 2 National Racing Calendar titles, and a 2nd place at the Leadville 100 mountain bike race (2013, 7:26hrs). Today she coaches road, cyclocross, and mountain bike skills clinics, and high performance race preparation and tactics. Learn more at alpcyclescoaching.com

ALP Cycles Coaching Climbing Challenge 2017

ALP Cycles Coaching Climbing Challenge 2017

by Alison Powers
August 18, 2017

"Fall is around the corner and that means one thing: the Climbing Challenge is coming. As the race season winds down, many of us are stuck looking for something to do. We have great fitness and no event to use it in. Not anymore. September 28th - October 1st will be year 3 of ALP Cycles Coaching Climbing Challenge."

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The Colorado Classic - ALP Cycles Racing Race Recap

The Colorado Classic - ALP Cycles Racing Race Recap

by Alison Powers
August 16, 2017

"Our new race team, ALP Cycles Racing, was lucky enough to race in the Colorado Classic - a 2 day event that raced through the Garden of the Gods of Colorado Springs on Thursday and up Moonstone Climb, a 1km climb that has sections of 15% grade, on Friday in Breckenridge."

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Mountain Bike Capital USA

Mountain Bike Capital USA

by Alison Powers
July 14, 2017

"The dream scenario. A chance to ride mountain bikes and learn from a World Champion, multiple Olympians, several National Champions, and highly skilled coaches in a place renowned for it's miles of great single track, and amazing views."

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What is the Ideal Cadence?

What is the Ideal Cadence?

by Alison Powers
June 21, 2017

Riding a bike is different from other endurance sports. When we ride a bike, we have the ability to change gears and to choose a cadence to pedal with. However, one of the most confusing aspects of cycling is to understand what the ideal cadence is.

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Summer Month Motivation

Summer Month Motivation

by Alison Powers
June 19, 2017

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 motivation to train and race is weaning.   Just as bike riding is at its best, people are tiring of riding and training.

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How Long Between Workouts Should I wait Before Doing Another Hard Workout?

How Long Between Workouts Should I wait Before Doing Another Hard Workout?

by Alison Powers
May 22, 2017

The most important aspect to riding and racing success is hard training. The second most important aspect to riding and racing success is recovery; for you can’t ride hard, unless you are rested and ready to do so.  But, how do you know when you are rested and ready to ride har

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5 Tips to Avoid Getting Dropped

5 Tips to Avoid Getting Dropped

by Alison Powers
May 05, 2017

1. Get in the draft
Learn to draft off other riders and be comfortable riding in close proximity to others. If you draft behind another rider who is cutting into the wind you gain an advantage. Up 
to 40% less energy can be used in the draft when a group of people are riding 
together.

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Team Camp 2017 - ALP Cycles Coaching

Team Camp 2017 - ALP Cycles Coaching

by Alison Powers
April 21, 2017

Last week, ALP Cycles Racing, had their team camp in Grand Junction. We call it a "team camp" instead of a "training camp", because camp was so much more than training. It was about the team; building team bonds, building team skills, and starting to think as one team. Everyone rides for the greater good of the team.

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The Art of Being Prepared

The Art of Being Prepared

by Alison Powers
April 04, 2017

The art of being prepared comes down to one simple thing—no surprises on race day.

Preparing for race day is more than training and recovery.  Success on race day requires precise preparation. This means the things you can control should be dialed in, ready, and give you confidence to have the best performance possible.

“Fail to prepare and prepare to fail”—famous quote by someone who inspires people to get their sh*t together. 

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A More Complete Cyclist

A More Complete Cyclist

by Alison Powers
March 24, 2017

If there was one magic training tool that you could do to become a better, faster, and more confident cyclist, would you do it? For most of us, the answer would be 'yes". Unfortunately, not very many people do this one thing. What is this one magic ticket? Improve your bike handling skills. While training, most people are focused on how many watts they are pushing instead of how many times they brake through a corner. Being able to carry speed through a corner or sit in the draft of a peloton is free speed. No intervals or recovery days are needed for free speed.

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Quality Over Quantity

Quality Over Quantity

by Alison Powers
March 10, 2017

For most of us, we don’t have 15-25hrs each week to train and ride our bike. We have to make the most of what time to train we have. For this reason each training ride or workout session must be quality. The secret, then, is knowing if your ride or workout really was good quality, or if you were just going through the motions.

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Turn Strong Into Powerful

Turn Strong Into Powerful

by Alison Powers
February 22, 2017

Over the past 4-6 months, many of us have spent time in the gym, or home gym, strength training. We're making our cycling bodies strong, well rounded, and ready to hammer out a strong and long lasting cycling season. However, no matter how strong you are in the gym, it doesn't necessarily translate into a fast bike rider. In order to make that strength transition to the bike, you need to transition those strong muscles to powerful and quick muscles.

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Strength Training, Cyclists & DOMS

Strength Training, Cyclists & DOMS

by Alison Powers
January 13, 2017

After spending 4 hours re-creating our Off Season Strength Program last month, I was sore. My glutes, upper back, and hamstrings all had signs of DOMS. DOMS (Delayed onset muscle soreness) is a common result of physical activity that stresses the body...

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Gain Fitness and Burn off Holiday Cookies with this Holiday Workout

Gain Fitness and Burn off Holiday Cookies with this Holiday Workout

by Alison Powers
January 01, 2017

Here in Colorado, our winter weather is sometimes not conducive for a big 'burn lots of calories' ride before eating a holiday dinner. For those that like to ski and/or play in the snow, winter weather is great for them. For those of us who prefer to ride our bikes over the holidays, snow and cold is not so great. The good news is you can have your pie and eat it too, thanks to a high quality trainer workout.

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T.R.U.M.P Workout

T.R.U.M.P Workout

by Alison Powers
December 05, 2016

Here at ALP Cycles Coaching, we decided to use this opportunity to create a new workout. Just like President Elect Trump, this workout will take you by surprise, kick some butt, then leave you feeling mentally and physically drained.

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High Performance Camp Recap

High Performance Camp Recap

by Alison Powers
October 31, 2016

As coaches, we continually look for ways to make our ALP athletes better, faster, stronger, and more knowledgable. We want them to be the best athletes they can possibly be. 

Personally, when I think back to my racing and training career, I wish I had known many of the things I now know as a coach. So, that lead me to think of ways we can teach our athletes this 'high performance'  knowledge so they can raise their game to the next level. With some brain storming we came up with a new training/learning/teaching camp. The ALP Cycles High Performance Camp.

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Alison Powers and ALP Cycles Coaching Present New Women's Race Team- ALP Cycles Racing

Alison Powers and ALP Cycles Coaching Present New Women's Race Team- ALP Cycles Racing

by Alison Powers
October 20, 2016

We are excited to announce the addition of a Women's Race team to our ALP Cycles arsenal.  ALP Cycles Racing is a new women's race team based in Boulder, Colorado which augments individual professional coaching with race team techniques and camaraderie. By providing coached training rides and team races with team race strategy, ALP Cycles Racing hopes to change the way local race teams train and race. 

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Cyclocross Skills, Drills, and Challenges

Cyclocross Skills, Drills, and Challenges

by Alison Powers
October 04, 2016

Wednesday was our monthly ALP athlete ride and it was all about cyclocross (CX). In last week's Blog Post Friday, ALP Coach Alison Powers, wrote about how 50% of CX racing success (or lack thereof) is solid bike handling skills. We put that to practice, broke down individual skills, and worked on several important CX specific drills.

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2017 Climbing Challenge Results

2017 Climbing Challenge Results

by Alison Powers
October 04, 2016

Our 4-day Climbing Challenge has come to an end. The Challenge was just that, it was challenging and hard. The 4 days of climbing over and over again, on top of our Saturday ALP Ride got people out of their comfort zones.

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CX is Here. How to have Success the Entire Season

CX is Here. How to have Success the Entire Season

by Alison Powers
September 27, 2016

Bikes and equipment have been dialed in, training has been completed, and now it's time to race. Not so fast. Energy management and skill building must be thoughtfully planned out and constantly worked on to ensure an entire season of success.

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High Performance Camp

High Performance Camp

by Alison Powers
September 25, 2016

As ALP coaches, we continually look for ways to make our ALP athletes (ALPletes) better, faster, and stronger. We want them to be the best they can possibly be. Personally, when I think back to my racing and training career, I wish I had known many of the things I now know as a coach. So, that lead me to think of ways we can teach our athletes this 'high performance'  knowledge so they can raise their game to the next level. With some brain storming we have come up with a new training/learning/teaching camp.

Read More


A More Complete Cyclist

A More Complete Cyclist

by Alison Powers
September 18, 2016

For most of us, the answer would be 'yes'. Unfortunately, not very many people do this one thing. What is this one magic ticket? Improve your bike handling skills. While training, most people are focused on how many watts they are pushing instead of how many times they brake through a corner. Being able to carry speed through a corner or sit in the draft of a peloton is free speed. No intervals or recovery days are needed for free speed.

Read More

ALP Cycles Coaching Climbing Challenge

ALP Cycles Coaching Climbing Challenge

by Alison Powers
September 16, 2016

The 4-day challenge is highlighted by our ALP Climbing Ride on Saturday October 1st. We start in Boulder, climb up 4-mile to Logan Mill, up and down Arkansas Mtn to Sugarloaf, up to the Peak to Peak, and finish with the shelf road to Eldora Ski area- a 26mile ride with almost 5,000ft of climbing and sections up to 17% on dirt roads. It will test everyone's fitness, bike handling, and comfort zone.

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How to Recover After Hitting The Deck

How to Recover After Hitting The Deck

by Alison Powers
July 15, 2016

“It’s important to clean out the wound(s) as best as possible to avoid any infections.” by Alison Powers, ALP Cycles Coaching (AP and Olivia Dillion pictured above, show off their road rash post LT 100). The broken skin can be patched up and covered, but the next day, the bruised bumpy and battered body will […]

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