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Training & Coaching

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

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

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

5 Tips to Avoid Getting Dropped

5 Tips to Avoid Getting Dropped

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.

3 Tips on the Art of Suffering

3 Tips on the Art of Suffering

May 03, 2017

Shhhhhh…. Don’t tell anyone new to the sport but cycling is based on suffering. A lot of suffering. You have to push your body to the extreme to overcome gravity, inertia, strong winds, and at time physical ailments just in order to cross the finish line. It can be painful, gut wrenching, exhilarating and 100% satisfying.

Team Camp 2017 - ALP Cycles Coaching

Team Camp 2017 - ALP Cycles Coaching

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.

Why You Shouldn't Train Through Sickness...

Why You Shouldn't Train Through Sickness...

April 07, 2017

Lately, a lot of people are dealing with nasty seasonal viruses/flu that are going around. Athletes are a primary target because after intense training, our immune system are compromised and they can’t protect us, causing an "open window effect". That “open window effect” has a duration of about 3 to 72 hours. This is why it is very important to get enough and proper recovery especially after a hard ride, workout or race!

The Art of Being Prepared

The Art of Being Prepared

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.

A More Complete Cyclist

A More Complete Cyclist

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.

Quality Over Quantity

Quality Over Quantity

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.

Wind Tunnel Testing

Wind Tunnel Testing

February 27, 2017

While working at the team TIBCO-Silicon Valley Bank Pro Women's Cycling camp this spring, I had the chance to go to the FASTER AZ wind tunnel in Scottsdale Arizona. I spent a whole day at the wind tunnel with 3 of the TIBCO riders. I never had the chance to test my bike position/ equipment in a wind tunnel during my own racing career.

Turn Strong Into Powerful

Turn Strong Into Powerful

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.

Top 5 Tips to Organize Your Weekly Club Rides

Top 5 Tips to Organize Your Weekly Club Rides

February 15, 2017 2 Comments

Getting together with your team and taking the time to ride is one of the most beautiful parts of our sport. The lifelong friendships, shared laughs, and connections made on the bike are among my favorite experiences. Period.

How to Build a Team: Trust, Confidence and Guidance

How to Build a Team: Trust, Confidence and Guidance

February 10, 2017

Deliberate practice. You can apply it to anything you're trying to learn: musical instruments, racing cars, martial arts, any newly acquired skill and of course, bike racing. But practice is more than just riding a bike - deliberate practice is a method of acquiring and learning a skill. It's breaking down movements with rigorous skill assessment, doing that movement repetitively, getting specific information feedback and working on better skill performance.

The Importance of Team Work

The Importance of Team Work

January 23, 2017

As the road racing season approaches (and has started for the lucky ones that got to race in Australia - me!) it’s important to remember the importance of teamwork.

Strength Training, Cyclists & DOMS

Strength Training, Cyclists & DOMS

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...

Gain Fitness and Burn off Holiday Cookies with this Holiday Workout

Gain Fitness and Burn off Holiday Cookies with this Holiday Workout

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.

Tired of Energy Bars and Gels? Try this Recipe!

Tired of Energy Bars and Gels? Try this Recipe!

December 30, 2016 1 Comment

You’ve probably heard all the rage about making your own food on the bike. A lot of companies in the market are coming up with more organic and natural recipes for their bars and gels, but they can be expensive. Plus it’s not as much fun to buy them when you can make them inexpensively right in your own kitchen.

Indoor verses Outdoor Power

Indoor verses Outdoor Power

December 14, 2016

Unless you live in the tropics or some warm southern state like Arizona or Florida, chances are you’ve succumbed to the trainer this winter. While the trainer is better than not getting on the bike at all, you may experience differences in power output. I asked a bunch of coaches, from my fellow ALP Cycles coaches as well as my network of colleagues to see what their experience is with indoor verses outdoor power, and it turns out they all agree that for some athletes, there is a difference. But just how much of a difference is unpredictable at best.

T.R.U.M.P Workout

T.R.U.M.P Workout

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.

Keep Learning. Keep Striving to get Better.

Keep Learning. Keep Striving to get Better.

December 05, 2016

Last weekend, in Colorado Springs, was the USA Cycling Coaches Summit. Every two years coaches from around the country come to USA Cycling to increase their coaching knowledge and knowhow.

UCI Sport Director Training Program

UCI Sport Director Training Program

November 22, 2016

This blog is about my experience at the UCI DS training program. I spent the last 3 weeks in Switzerland. The main reason for the trip to my home country was because I attended the 8 days DS training program. The class took place in Aigle, at the World Cycling Center (HQ of the UCI). Every autumn, the UCI is offering a class and exam to receive the UCI DS certification. Right now, the UCI DS certification is mandatory for all Sport Directors working for WorldTour teams and Pro Continental teams. As we got told, this rule will soon also apply for Sport Directors that are working for UCI women's teams. I was lucky enough to receive one of the few scholarships for this 8 day class. Thank you to the UCI for offering such scholarships and thank you to Team TIBCO-Silicon Valley Bank for the help to get me a scholarship. Fun fact about the DS training program: it was almost like a reunion! I knew lots of the people in my class, people that I have met somewhere during my long pro racing career.

Train Smarter, Not Harder

Train Smarter, Not Harder

November 07, 2016

"How many of you have overtrained?" asked Dr. San Millan to a room full of 25 coaches and athletes.

Every single person raised their hand.

Everyone, at some point in their athletic lives, will overtrain. In the summer time it's easy to throw in extra mileage even though you've done 15 hours of riding that week and it's only Friday - what's the harm? And while it's ok to pile on the extra miles every once in a while, making a habit of it means you'll eventually find out why rest days are super important. And that lesson could cost you a week, a month, a season or a full year.

High Performance Camp Recap

High Performance Camp Recap

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.

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

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.

Sleepy Time - How to Get the Most Out of Your ZZZ's

Sleepy Time - How to Get the Most Out of Your ZZZ's

October 18, 2016

We’ve become obsessed with data and athletic performance: watts/kilo, time spent in specific zones, nutrition, strength training and conditioning - yet very little emphasis is placed on the importance of sleep as a means to optimize athletic performance. You work hard at hitting your numbers during interval workouts, gaining strength at the gym, logging your every move - but are you sabotaging your efforts by not getting enough sleep?

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