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It Takes a Village - From Local Racing to the Tour de France

It Takes a Village - From Local Racing to the Tour de France

July 31, 2019

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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It's Time for a Break! The Importance of the Mid-Season Break

It's Time for a Break! The Importance of the Mid-Season Break

June 28, 2019

 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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How to Transition Your Indoor Fitness Outside

How to Transition Your Indoor Fitness Outside

March 29, 2019

"Once winter retreats enough to thaw out the bike lanes in your neighborhood, hordes of people will take to the streets again to breath in the fresh air and feel the wind in their face. All of the fitness you gained while anchored to the trainer is more than ready to be showcased and what better way to test yourself than in a group ride? I'm sure I'm not the only one eager to reconnect with their cycling tribe - finally seeing them in person and getting a glimpse of what news jersey colors will fill the peloton. And as excited as you may be, there are a few things to keep in mind once you're back out on the roads that will keep you and the group safe. Below are some tips to ease this transition and keep you upright and rubber side down."

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Mental Toolbox - Noticing: Thinking vs. Feeling

Mental Toolbox - Noticing: Thinking vs. Feeling

March 07, 2019

"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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Training Quality

Training Quality

February 25, 2019

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". Working with athletes shows me that workouts quality isn't always executed properly. How does one prepare for a ride or workouts? Do you read the workout instructions clearly or do you go out on your ride and loosely follow the workout instructions? Are you aware of your focus on the bike?

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Planning for 2019 and Beyond

Planning for 2019 and Beyond

January 11, 2019

"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

December 06, 2018

"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

December 04, 2018

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

December 03, 2018

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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How to Get the Most out of Your Off-Season

How to Get the Most out of Your Off-Season

November 30, 2018

Summer is winding down and many parts of the country have already seen a shift of weather, signaling the end of a long road season and for others, the start of the cyclocross season. Whether you take a break now from structured training and racing or do it after cross, it's important to get the most out of your off-season. This is where the biggest gains can be made.

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ALP Cycles Coaches Corner: Racing and Training in the Heat

ALP Cycles Coaches Corner: Racing and Training in the Heat

July 13, 2018

It's summer in the Northern Hemisphere and temperatures are heating up. While each person responds differently to heat (some thrive, others wilt) there are a few things you can do to beat the heat and ensure you maximize your performance. Below are several tips that you can start using immediately that might help. 

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Dear Athlete: Help Me, Help You

Dear Athlete: Help Me, Help You

May 09, 2018

"A great coach should be an athletes best advocate. We're looking out for your best interests - to help you succeed at your goals and perform at your absolute best on game day. And although you may think otherwise when you're assigned intervals and hill climbs, we really are putting you first."

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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.

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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.

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Swimming the Current

Swimming the Current

September 22, 2016

As a coach, I'm always looking for ways to improve my coaching game. I read anything sport psychology I can get my hands on, study race tactics, share information with other coaches and I also get to apply self-coaching to see if what I'm sharing actually works.  I'm also blessed to be married to a coach and we frequently bounce ideas off of one another. When I found myself floundering in the national level crits this season, struggling with how to surf the front of the field verses tail gunning the back, Benjamin had some suggestions.

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How to Stay Motivated in the Fall

How to Stay Motivated in the Fall

September 20, 2016

Fall is right around the corner. The road racing and MTB season is coming to an end, many of my athletes have already completed their last race for 2016 or then they maybe have 1 or 2 races left. The question is now what? Taking an off season break already is a bit early- even though your mind is probably tired and the motivation not as big anymore.

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Are You Ready for Race Season?

Are You Ready for Race Season?

March 27, 2016

“Race season is here!” by  Jennifer Sharp, ALP Cycles Coaching As winter becomes a distant memory and spring arrives with a bang – you can look back and reflect on the dozens of intervals, hours of gym workouts, and mental preparation you’ve devoted to the dark winter months. Race season is here! Whether you’ve been […]

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Be a “Really Realistic” Bike Racer

Be a “Really Realistic” Bike Racer

January 19, 2016

“The worst part about having a job is how it affects your training. Let us be really realistic here – the majority of cyclists in the United States work some type of job.” by Raquel Miller, ALP athlete who works with Coach Alison Powers April 2013 was my first month of coaching with Alison Powers/ALP […]

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Training Through Life

Training Through Life

January 15, 2016

“…when you can’t quite get to everything, do what you can when you can.” by Mia Cheeseman, Athlete that works with Jennifer Sharp, ALP Cycles Coaching This week’s blog post is written by ALP Athlete Mia Cheeseman who works with ALP Coach Jennifer Sharp. Too often, life gets in the way of our cycling training. If […]

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Stepping It Up This Coming Season

Stepping It Up This Coming Season

October 30, 2015

Surround yourself with people you look up to and that are positive. by Jennifer Sharp, ALP Cycles Coaching When I first started racing a decade ago, cyclingnews.com had a section in their website dedicated to mental training. I gravitated to this section more than tech reviews or race results – I wanted to know what I […]

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Every Year Comes with New Challenges

Every Year Comes with New Challenges

October 27, 2015

The three most important things I learned this season. by Abby Mickey, ALP Athlete and UnitedHealthcare Pro Cycling Team Member Every year comes with new challenges. The key is to take those challenges in stride and learn from them. Challenges are good for you. They help you grow as an athlete and, more importantly, as […]

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How to Balance Racing and Training

How to Balance Racing and Training

April 30, 2013

by Stephen Gallagher, DigDeep Coaching Head Coach We are entering part of the year when all of our focus is on the first races and how we are going to fare against our peers after a hard winter’s training.  The excitement is part of the anticipation, as the sign on sheet awaits to kick off […]

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