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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.

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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.

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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.

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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. 

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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.

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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

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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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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Cyclocross Skills, Drills, and Challenges

Cyclocross Skills, Drills, and Challenges

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

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

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

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.

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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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A More Complete Cyclist

A More Complete Cyclist

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.

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ALP Cycles Coaching Climbing Challenge

ALP Cycles Coaching Climbing Challenge

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

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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How to Deal With The Heat

How to Deal With The Heat

July 08, 2016

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? […]

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How to Stay Motivated for Racing in the Summer Months

How to Stay Motivated for Racing in the Summer Months

June 20, 2016

“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 […]

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Minimal Time, Maximum Reward

Minimal Time, Maximum Reward

June 10, 2016

Two 45-minute interval sessions to fit into your busy life by Alison Powers, ALP Cycles Coaching Summer is here. The weather is good, the days are long, and we’re itching to ride our bikes. However, summer also means there is a lot of things going on, things to do, places to take people, etc. Because […]

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The Art of Being Prepared

The Art of Being Prepared

June 06, 2016

Preparing for race day is more than training and recovery. by Alison Powers, ALP Cycles Coaching 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 […]

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The Secret to Winning: 7 to 12 Pieces of Arugula

The Secret to Winning: 7 to 12 Pieces of Arugula

May 31, 2016

…cluttering that routine with unnecessary rules is a good way to keep chaotic dialogue going in your head. by Jennifer Sharp, ALP Cycles Coaching This past April and May, I had the pleasure of racing the Cherry Creek Time trial series with ALP Cycles Coaching Athlete, Kimberly Hodes. Kimberly (who is very goal driven – […]

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Keeping Bike Fit Off the Bike

Keeping Bike Fit Off the Bike

May 23, 2016

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 […]

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The 3% Rule

The 3% Rule

April 26, 2016

“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 […]

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What’s for Dinner?

What’s for Dinner?

April 19, 2016

“Cooking at home and eating healthy is one way you can improve and meet your overall health, fitness and training goals.” by Patricia Dowd, ALP Cycles Coaching-Tuscon Training Camp Chef What’s for dinner? I recently learned this question is dreaded by many people who find cooking a chore, intimidating and something they would rather not […]

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