PACTIMO REWARDS(0)  |  FREE SHIPPING ON ALL USA ORDERS  |  NEED HELP?  |  877-291-6238  

High Performance Camp Recap

October 31, 2016

High Performance Camp Recap

We dial in on bike fit, proper training, nutrition, and recovery methods, strength training form and exercises, determine weakness and start to fix those, and make sure each and every athelte is 100% prepared to kick ass in 2017. 

By Alison Powers, ALP Cycles Coaching

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. 

What is a high performance camp? A long weekend (Thursday-Sunday) in Boulder, Colorado where we dial in on bike fit, proper training, nutrition, and recovery methods, strength training form and exercises, determine weakness and start to fix those, and make sure each and every athelte is 100% prepared to kick ass in 2017. 

ALP Cycles Coaching

Confident bike riders are fast bike riders and one way to gain confidence on the bike is to practice skills and become proficient bike handlers. That's exactly what we did on day 1 of camp. 

We worked on body position, vision, bumping/contact with other riders, balance, cornering, and climbing technique.

Fast bike riders are not only confident on their bike, they are comfortable and powerful on their bike. For our second day at camp, we spent time at Revo Physiotherapy and Sports Performance in Boulder.  We spent 90min learning cycling specific strength exercises we can do to not only become stronger, but to eliminate pain and have correct body dynamics on the bike.  Each rider also got a comprehensive bike fit complete with electro myography to see which muscles are working, and which are not. 

While some riders were getting their bike fits dialed in, others were learning and experiencing the benefits of motor pacing. Come spring time, nothing prepares the body and mind for racing like motor pacing. With a 10mile loop, each athlete got time behind the motor working on leg speed, drafting, paying attention to the wind, anticipating speed changes, and going fast. 

In addition to the on-bike learning each day, we had 5 off-bike presentations. The presentations focused on specific topics to help our athletes take better care of their body, their mind and mental focus, their equipment, and their confidence.  Thursday afternoon, I did a presentation on the benefits of mental imagery and how to practice it (sorry for dropping the 'f' bomb, Mom). 

Alison Powers ALP Cycles Coaching

Saturday, it was time to put into practice the things we had been learning. During our 3 hour bike ride, we climbed 5,000ft, did 3 race simulations on a hilly, technical loop, worked on paclines, descending, and ended with a speed limit sign sprint competition. Legs were good and toasty at the end of the ride. 

We used pee sticks to test riders hydration and nutrition on the bike, and recovery off the bike and from day to day. 

Sunday was all about sprinting. When it comes to a sprint (field sprint, sprinting from a small group, etc), it's all about positioning, timing, and gearing. We worked on all 3 and ended with a 3 lap mock race that ended in a sprint finish. In addition to the learning, several riders set new peak 5 and 10 second power numbers. 

The goal with this High Performance Camp was to arm our athletes with the tools, knowledge, and knowhow needed to raise their game another 5%. 

Mission accomplished. 


 

ABOUT THE AUTHOR

Alison Powers

Alison Powers only recently retired from cycling, finishing her final season on the UnitedHealthcare Women’s Team. Her career has spanned a wide array of wins, including the 2013 USA Cycling Professional Criterium National Championship where she won in memorable fashion by soloing after an early breakaway that obliterated the pro women’s peloton. Other standout results during the 33-year-old’s 2013 season include the win at Redlands Bicycle Classic, second at the Tour of Elk Grove, third at the US National Road Championship and the US National Time Trial Championship, and stage wins at Cascade Classic, Tulsa Tough, Tour of the Gila and Redlands Bicycle Classic. Hailing from Fraser, Colorado, Powers has been racing bikes professionally for eight years and is a true athlete with her career beginning as a teenager in mountain bike racing. In her mid 20s, she added in alpine ski racing before switching over to the road. In addition to being the current Criterium National Champion, Powers has two other national championships (Time Trial, Team Pursuit) and 2 NRC titles (2009, 2013).

About ALP Cycles Coaching

ALP Cycles Coaching is located in the mountains of Colorado, and is a cycling coaching company with over 25 years of professional sports experience. ALP Cycles Coaching is unique in that we have 4 coaches, Alison Powers, Jennifer Triplett, and Patricia Schwager who each brings her own coaching strengths and personal experiences. We work together to create a training plan that works for each and every person. Visit them online at http://alpcyclescoaching.com


Related Stories You Might Like

  • Train Smarter, Not Harder

    Overtraining can happen to anyone who is not building enough recovery time into their intense racing and training regime. By: Jennifer Sharp, ALP Cycles Coaching "How many of you have overtrained?"  asked Dr. San Mill...

  • Train Smarter, Not Harder

    Overtraining can happen to anyone who is not building enough recovery time into their intense racing and training regime. By: Jennifer Sharp, ALP Cycles Coaching "How many of you have overtrained?"  asked Dr. San Mill...

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

    The team will work on refining techniques in the peloton, understanding individual and group attacks, when to chase, how to execute a readout and other advanced race tactics. By Alison Powers, ALP Cycles Coaching We...




Also in Training & Coaching

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.

Read More

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. 

Read More

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. 

Read More

Find us on Google+