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Gravel Skills Training Camp

Gravel Skills Training Camp

This training camp will bring your gravel riding skills and fitness to a new level. It's an opportunity to put gravel riding miles in your legs, and improve your gravel riding skills and confidence and make new friends while doing so. 

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How to Prepare Your Race Tactics

How to Prepare Your Race Tactics

In order to have success in a race, you have to be prepared for the race. Great training alone won’t do it. This means you have to know the facts about the race and race course and then come up with a tactic on how you can reach your goal for the race.

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Tagged: Racing Tips
Cold and Flu Season - What to do if You Get Sick!

Cold and Flu Season - What to do if You Get Sick!

With the increased training, cold weather training conditions, and all the viruses that are floating around, the body is often put into a suppressed immune state. The same formula occurs in season, with big racing blocks, added life stress and travel...point being, we are human and we will get sick. 

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Tagged: Training Tips

5 Things that Speed Recovery with a Cycling Injury

5 Things that Speed Recovery with a Cycling Injury

Injuries come in many shapes and forms. Some are visible to the naked eye, some from over use. Regardless of how they occur one thing remains constant. REST is an important component for recovery.

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Tagged: Injury Recovery
3 Steps to Illness Recovery for Cyclists

3 Steps to Illness Recovery for Cyclists

Poor advice or over enthusiastic training can either send the athlete back into a relapse of illness or prolong the period it takes to resume full regular training again.

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Criterium 101 Training Clinic

Criterium 101 Training Clinic

Want to try bike racing and not sure where to start? Already racing and want to learn how to be more efficient? Want to meet other like-minded women and have fun on bikes? THEN THIS CLINIC IS FOR YOU!!

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S.M.A.R.T - How to Set 2020 Goals

S.M.A.R.T - How to Set 2020 Goals

2020 is just around the corner! Our athletes are getting pumped thinking about next year; the races they want to win, making the podium and getting faster, better and stronger. This week's blog post is about how to set goals that are S.M.A.R.T. 

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4 Ways for Cyclists to Get Through the Holiday Season

4 Ways for Cyclists to Get Through the Holiday Season

"The Holidays are here! It's that time of the year to enjoy time with family, friends, and loved ones. The holidays are joyful and exciting, but can also bring on stress. It's easy to get out of your normal rhythm and routine with overindulging in bad eating habits and neglected training. It's also a prime time to get sick with flu and colds."

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Tagged: Motivation
4 Tips to Maximize Your Indoor Training

4 Tips to Maximize Your Indoor Training

Now that winter is officially upon us, these next couple months may have you doing more training inside than actually out on the road. Here’s a few tips to get the most out of your indoor sessions.

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Tagged: Indoor Training

It Takes a Village to Win in Cycling

It Takes a Village to Win in Cycling

It's easy to think that riders that stand atop the podium are an overnight success. That somehow, they've magically discovered the sport of cycling, flown through the ranks and appeared as though granted a wish and stand smiling, hands waving, champagne being sprayed and flowers tossed to the crowd afterward.

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Tagged: Motivation
How to Deal with a Cycling Injury

How to Deal with a Cycling Injury

Being injured probably taught me a lot more than if I would have been racing and training like planned. I think that I’m an easy athlete to work with but things are definitely different when you are injured. Have you ever been injured and had to take time off the bike?

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Tagged: Injury Recovery
Training with Power Meter

Training with Power Meter

Using a power meter is the preferred training device most professional cyclists and triathletes these days. Other devices such as a heart rate monitor and cyclometer can be used but this guide will focus on the usage of power meters to accurately track performance. Why train with Power?

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Tagged: Training Tips

The Importance of Cycling's Mid-Season Break

The Importance of Cycling's Mid-Season Break

 Mid-Season break is a time to take (literally) a break from the daily training/racing routines and usually occurs around June/July. Similar to "half-time", it's a time to re-set physically and mentally.

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Shoulder Exercises and Stretches Every Cyclist Should Know

Shoulder Exercises and Stretches Every Cyclist Should Know

One of the more common injury types amongst cyclists are shoulder-related. We spend countless hours bent over on the bike (in combination with desk-work) which lead to "rolled shoulders" / poor posture and eventually, injury.

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Tagged: Coaching
Race Day Nutrition

Race Day Nutrition

Come race day- your nutrition is a very important part to have a successful day on the bike. Eat a meal 2.5 to 3 hours pre-race. This is your last chance to fuel your body for the race.

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3 Preparation Tips for Cycling Stage Races

3 Preparation Tips for Cycling Stage Races

"It's officially the start of "Stage Racing" season and riders are priming their legs and lungs for the first set of performance(s). All the off-season training and preparation will be displayed as athletes anxiously await in the final countdown before "game time." There are two aspects behind preparation for a Stage Race: the physical time and energy and the mental aspects."

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10 Tips for Being Race-Day Ready

10 Tips for Being Race-Day Ready

Everyone is excited to finally pin on a number and make use of all the training during the winter months. But in order to have success, you should be well prepared for race day. Ideally one should have a race day routine and maybe even a checklist that will help get the mind into the game.

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Training To Be Healthy

Training To Be Healthy

Winter is in full force and base-miles and intensity are increasing. With the increased training, cold weather training conditions, and all the viruses that are floating around, the body is often put into a suppressed immune state. The same formula occurs in season, with big racing blocks, added life stress and travel...point being, we are human and we will get sick. This weeks' blog post is about what to do (or not do) when sick. 

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Mental Toolbox - Noticing: Thinking vs. Feeling

Mental Toolbox - Noticing: Thinking vs. Feeling

"Sitting behind the motor itself is soothing and calming - it's getting to that point that can be the challenge. If there's someone in front of you that's tense and surging, it will ripple throughout the group. Similar to riding in a group on the road - if you find yourself around someone who is moving erratically and unpredictably, it's only a matter of time before something disastrous happens. The best thing to do is to put some distance between yourself and that rider."

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High Quality Training vs Empty Miles

High Quality Training vs Empty Miles

If you want to get stronger and improve your performance, then you should make sure your rides (or workouts) are high quality vs. just adding up a lot of "empty training miles" or "junk miles." 

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Tagged: Training Tips
Planning for 2019 and Beyond

Planning for 2019 and Beyond

"Got the winter time blues? As the winter solstice approaches, it may seem like FOREVER until the warm summer months. Whether you're finishing up cyclocross this week at Nationals or completed a full road race season and in the midst of some serious winter base miles, now is a great time to check in with your goals for 2019 and beyond."

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Returning to the Start Line

Returning to the Start Line

"Getting back to racing this year taught me some good lessons. It was a modest re-introduction, don't get me wrong. There have been some issues in the last couple years that certainly didn't help, but a lot of it was on me. I just needed to make the time and commit. That took more than I expected."

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Skills in the Snow

Skills in the Snow

The importance of skill work includes: better balance on the bike and in the peloton, maneuvering through a pack of riders during a race, managing obstacles/avoiding crashing and how to pick up speed quickly in a mass start situation (applies to: MTB Cyclocross and Road situations).

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Training During the Winter and the Holiday Seasons

Training During the Winter and the Holiday Seasons

The winter and the holiday seasons are coming closer. Most of our ALP athletes enjoyed their off season break sometime back in October or November and by not it is time to be back training for next season.

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