Training Tips

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.

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?

We all have a pain cave. The question is - how deep do you dig when you approach it? How willing are you to push beyond your perceived physical and mental limitations? And what is it you fear most that you tend to avoid because it shines a light on an area you need to address?

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." 

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.

Race season is almost here. Some of our athletes will kick off their 2018 road racing season this weekend. 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 and do your "home work." 

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.

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.

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.

If you like to get stronger and improve your performance, then you should make sure your rides (or WO's) are high quality vs just adding up a lot of "empty training miles" or "junk miles." Working with my athletes shows me that WO quality isn't always executed properly. How does one prepare for a ride or WO? Do you read the WO instructions clearly or do you go out on your ride and loosely follow the WO instructions? Are you aware of your focus on the bike?

Injuries come in many varieties: both acute and chronic. As an athlete, they're inevitable. As a cyclist, they're almost a rite of passage. No matter how you end up on the road of injury, the results are the same: healing takes time.

It occurred to me that the demands required for steep, extended climbing and a technical downhill or rocky section are sometimes at odds with each other. Just as they are with the skiing and shooting of biathlon. Would training my body to ‘calm on demand’ yield benefits? I decided to give it a try.

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.

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. 

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.

"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."

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.

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?

 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.

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. 

"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."