adelaidebifolddoors - Training Tips

Shoulder Exercises and Stretches Every Cyclist Should Know

2024-04-23T08:30:00-06:00

Keep up with shoulder-strength and chest stretches/openers as part of your strength/stretching routine

by Brianna "Brie" Walle

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.

Many factors contribute to shoulder issues: a poor bike fit, lack of core strength, hours working at a desk, incorrect handlebar/stem size, etc. The 1st goal is to locate the root of the issue contributing to your pain and try to resolve. This might mean bike modifications or taking more breaks to stand up form desk work. The 2nd goal is to keep up with shoulder-strength and chest-stretches/openers as part of your strength/stretching routine.

Typically, as cyclists, we have a strong, tight front-end (Pectorals aka "pecs") and weak, out-stretched back-end-shoulder and back muscles (specifically: Trapezius aka "Traps", Deltoids, Rhomboideus Minor/Major aka "Rhomboids" and scapular stabilizing muscles to name a few. This is due to the nature of the bike position and being hunched over. In my own experience, I had kept up with other strength work but failed to focus on strengthen my shoulders and stretch my pecs. I also worked at a desk for many years. The combination ultimately contributed to poor posture. I've incorporated the exercises into my strength routine, my posture has improved, and I'm feeling far less pain. These are easy to do on the road, at home, or in the gym.

Stretching/Self-Massaging - I do the below 2 x's a day, 20-30 sec holds

Pec Opener w/stability/exercise ball - Elbows bent at 90 degrees, palms to the sky, rotate shoulders away from ears and back. Do in several ranges until you feel the sweet spot.

Pec opener with full-size foam roller - Similar to using the stability ball, but using a full-length foam roller. Try different angles to feel the stretch.

Pec opener: Use a Theraband or something similar (yoga rope or bathrobe belt) Start overhead and rotate hands/back and behind. Shoulders are away from ears and rotated back.

Pec Smash: Use a tennis ball, lacrosse ball or racketball. Find that sweet spot and use the wall to control pressure.

Strengthening - I do the below 3-4 times a week, 2 sets of 10-15 reps. I find using a theraband is sufficient, easy to do at home, and easy to pack away for travel. I'll also use weighted machines in place of a theraband.

Theraband External Rotation - (works Rotator Cuff) Palms facing sky, place towel between elbow and side to keep shoulder stabilized, rotate palm away keeping shoulder still.

Theraband Scapular stabilizing - Grip as if you're holding ski poles. Arms at just below chest height, drop shoulders back and down (away from ears). Squeeze shoulders as if you're squeezing a pencil between your shoulder blades. Pull the band down and back.

Theraband Internal rotation: (works Rotator Cuff) Same from external rotation exercise, this time rotating internally.

"Mid-row" w/Theraband - Drop shoulders back and down (away from ears), pull at 90 degree angle, squeeze between shoulder blades.

Seated Mid-Row: Same as above but weighted.

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ABOUT BRIANNA "BRIE" WALLE

Brie is originally from Portland, Oregon and comes from a multi-sport background. Alpine ski racing and cross-country running were her early specialties, but cycling has always been #1.

Brianna has close to a decade of racing experience, including Cyclocross. She joins us after racing 5 years on UCI international teams TIBCO-Silicon Valley Bank and Optum Por Cycling p/b Kelley Benefit Strategies (currently known as "Rally Cycling"). She was a General Classification (G.C.) rider with strengths in individual and Team Time Trial. Her proudest moments include winning the 2016 North Star Grand Prix, 2014 Tour de Feminin (Czech), 2015 USA Team Time Trial National Championship and working for Mara Abbott (USA National Team) at the 2013 Giro Rosa.

Brianna specializes in: Road racing and tactics, cyclocross and exceptional communication skills.. She is looking forward to passing on her knowledge and assisting her athletes in reaching their full potential.

Superior Hill Climbing

2024-04-05T11:30:00-06:00

We all have a pain cave. The question is - how deep do you dig when you approach it?

By Jennifer Sharp

The last lap took everything she had. She crossed the finish line euphoric and then slumped over her bike, weaving to a stop and bent over, exhausted from the effort.

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?

For me, it's hills. Hills challenge my bigger frame and fast twitch physiology. And in many ways, when the going gets tough, I crack quickly under pressure. Maybe you can relate or maybe you'd replace hills with sprinting or riding close to someone else.

We all have fears, excuses, easy to come up with reasons why we don't practice our weaknesses. But as both a coach and athlete, I urge you to practice those weaknesses. Strengthen the skills that challenge you the most.

A couple of weekends ago was our local highlight race of the year: Superior Morgul. It had it all: a parking lot crit, street sprints, time trial and the queen stage road race, finishing at the top of the esteemed "Wall". It's a Colorado classic. Last year at the finish, I crossed the line in tears telling my husband, "don't ever make me do this again. No matter what." The wall made me question the joy and fun I have in cycling, rocking me to my core.

So a couple of Sunday mornings ago, much to my surprise, I was leading the Omnium. And the question over breakfast became, well - why wouldn't I do the road race? The risk: Benjamin thought after last year our marriage may hang in the balance if things didn't go "well." But the gains? Well the gains far outweighed the risks: my teammate Jenna was in a close second and I could help her win; it would be great training and prep for my season goal of Master World Track Championships; and I would conquer some hill inner demons.

Armed with 10+ hours of sleep, a fresh perspective and a willingness to go for it, I pinned on a race number. Even if the strongest climbers who only showed up for the road race danced up the wall and left me in their dust, my competition were the other omnium riders and I had a fighting chance of winning.

So on the third lap, the climbers climbed and I found myself pushing HARD through the climb, losing contact from my rivals. Luckily I wasn't alone and finished the race with six other women. On the final climb, a rider attacked and was chased to the line while I fought an ugly uphill battle, coming close to overcoming the attacker but didn't have quite enough. Had I beat her, I would have won the overall. Me. This girl. Going from self-defeat a year before to what if's. The point total was close: Tracy at 101, Emily at 100 and myself at 100. Beating just that one person would have leap frogged me into first. Woulda coulda shoulda!

However, the biggest lesson of the weekend came the day after and seeing a photo of the race winner, Emma Grant. Just after crossing the finish line, she was hunched over her bike, gasping for air and showing signs of the enormous effort it took for her to cross the finish line first. She went all in. She pushed so hard because she wanted it so bad and she prevailed.

When I think back to those final moments as I battled toward the finish line, I know I sat up just enough, settling. What I'm inspired by and can't wait for is to push so hard that I collapse from the effort. That even those that can climb (or sprint, etc.) push as hard as they can despite the risk. Because if you're not pushing 100%, then are you still chasing the dream?

Even after coaching and racing for many years, I am always thankful for the lessons that teach you about strength and vulnerability. Thank you Emma, for showing your courage. And thank you to my competitors for allowing competition and areas where I can test my ability. And most of all, thank you Universe for gravity and hills.

ABOUT JENNIFER SHARP

Jennifer Sharp, a USA Cycling Level 1 Coach, started racing in 2004 as a means to fulfill her competitive itch. Previously a national level boxer, she grew tired of getting hit in the head and decided to pound the pedals instead. She bought a pink Kona road bike completing several recreational rides and found herself passing as many people as possible. Since then she has multiple podiums at elite track national championships, master track national championship titles and world cup finishes under her belt.

How to Prepare for Race Day

2024-04-03T11:30:00-06:00

Have a back-up plan ready in case plan A is not working out during the race.

By: Patricia Schwager

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."

Here are some important tips and tricks to get ready for race day and to avoid any bad surprises:

1. Check the condition of your bike. Is your bike in good working order? Are the tires, brakes, drive train and shifting working alright? If the bike needs any work done, bring it to the bike shop early enough to have the bike race ready. Also check the cleats on your cycling shoes.

2. Talk with your coach about the race, race course and how you should approach this race.

3. Look at the race course, profile, look at some past results (how did the race unfold/end last year?) and check the weather forecast. If needed write a stem (or tube with some important notes. The stem notes will help you to remember important keys of the race course, it is easy to forget details while going hard in the race.

4. Pack your bag for race day. Pack your bag the day before the race to avoid any stress on race day. Bring enough clothing options even if the weather forecast looks good. Having an extra jacket or arm/knee/leg warmers as options is always good. Also bring some warm enough clothing to wear after the race.

5. Nutrition: Prepare your race bottles and race food. Also bring food and hydration/water for pre and post race. Remember that you should have a recovery drink soon after finishing the race, plus a snack (solid food) within 30mins.

6. Pre Race Talk with your Teammates. Show up at the race venue with enough time to pick up your race number, warm-up and also to have a chat with your teammates about the race. Having a plan/tactic for the race is key for success. Have a back-up plan ready (plan B) in case plan A is not working out during the race.

7. Pre ride the race course or the last few miles. This may not be possible for every race but if you can pre ride a course or at least the final few miles of a race, it will be an advantage for you in the race. If you live close enough to the race course, you should pre ride the race course in training.

8. Post Race. Put on some dry and warm clothing, have your recovery drink and go for a cool-down ride (spin your legs out with an easy gear for 10-15min). Don't forget to have your post race snack. Have a chat with yoru teammates and coach about what went well and what could have been better/can be improved for next time.

ABOUT PATRICIA SCHWAGER

Patricia Schwager began cycling in 1998, racing as a junior. After racing on the domestic level and completing her Diploma as Pastry Chef, she got her first pro contract in 2006. 2015 will be here 10th year of professional racing. Patricia has a lot of experience racing in the European peloton. In 2013 she started working with Shawn Heidgen (Current ALP Cycles Coach) as her personal coach. In 2014 she changed her focus to racing in the US. Patricia is a 6 time national Swiss champion and has represented her home country, Switzerland, at the World Championships 12 times.

3 Preparation Tips for Cycling Stage Races

2024-04-01T11:00:00-06:00

Study hard, relax harder.

by Brianna "Brie" Wall

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. Physically, you've done your homework training and tapering for the event, but how does one cope with the anxiety and stress behind the mental preparation? Below are some of my personal tips on how to mentally get zoned in and equally zoned out for optimal performance.

1. Mental preparation: studying the courses:

Once available, skim through the race bible, making a mental "map" of the general flow and rhythm of the race.
For me, it was helpful to draw a "map" of the stage and include visual cues to help digest the week ahead.
If a race bible isn't available yet, use the previous year(s) bible as a guide. Make mental notes of adjustments to the courses and take in any "word of mouth" changes as well.
Take each stage one day at a time. Similar to chapters in a book, each with an individual theme with characteristics.
Note your strengths as a rider on particular days and hone in on those skills. Example: if one day is a "power climb" type of day, write "strength-power climbing!"
Note challenges or struggles to keep in mind ie: longer hilltop climb finish days and historically going out too hard in the first half of the climb - include a cue such as "ride within, know thy zones" or a cue to remind yourself of your steady "pace" on that climb.
Maybe it's even helpful to write "ride your guts out" or "beer on top!" It is really anything motivating or distracting if the the climb is daunting (rider preference). Point is to use your strengths and know your weaknesses.
"Maps" are especially helpful for Time-Trials. In my race career, I would draw out the race profile, with my own personal cues and notes to help me visualize the course. I would include my own notes from doing a course recon on the actual course. Basically, notes to help me pace my race.

2. Mental Preparation: riding the courses

Once the theoretical studying of the courses has been completed, go out and ride the courses. We're all visual learners - fill the gaps.
Take additional notes once you're on course. I would bring my phone, sometimes take videos or pictures of parts of the course and write notes in my phone or voice messages. Basically take in all and everything that you can.
Focus on lines (especially for TT's), wind patterns, obstacles on the course and note areas where you think there may be break-away opportunities. In TT's, I would note places on the course to go a specific zone or exertion, making notes of a physical cue ie: a BBQ stand on course.
If you are not able to preview the race courses in person, use Google Maps (street view) to virtually explore the course. Any preview is better than none.
Doing a recon will reduce your anxiety on race day.

3. Mental Preparation: RELAXING HARD & good distractions

It's super easy to get fixated on the racing - teammates are talking about it outside of "team meeting" time frames, you've got a nervous roommate, etc...it's equally important to relax and let your mind flow onto other topics. Otherwise it could be detrimental to your race performance.
It's ok to be focused, but it's also important to sprinkle in the fun to keep you balanced - this keeps the anxiety levels lower and reduces "performance pressure."
I would always make sure that in the days leading into racing, I had time carved out for: pedicures, coffee, a nice lunch, etc. This is especially good to do with teammates to cultivate team-chemistry and enjoy some fun before it's game time.
REST HARD between the Stages - feet up, take in your nutrition and watch a funny comedy, for example, play cards, read, etc.
The day/evening before the next stage, briefly (10-15 mins) read through your "notes" and re-familiarize yourself with the day ahead. This can help alleviate the race day jitters...then, put your feed up, do something fun and later something relaxing before bed, ie: bath or shower, meditate, read, some stretching, etc.

Remember, you've done your homework. Now it's time to shine! Re-evaluate and revise your race goals daily, be flexible and most importantly HAVE FUN! If you have FUN, you actually go FASTER, and this is a FACT!

ABOUT BRIANNA "BRIE" WALLE

Brie is originally from Portland, Oregon and comes from a multi-sport background. Alpine ski racing and cross-country running were her early specialties, but cycling has always been #1.

Photo: 2014 Tour of California (Time Trial): 1st: AP, 2nd: Myself, 3rd: Taylor Wiles

Training Quality

2024-03-20T11:30:00-06:00

Listen to your body.

By: Patricia Schwager

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?

Below, are a few things that you should pay attention to in order to make training more efficient.

Before the WO/ride:

- Read the WO instructions, expore the WO to your bike computer (if your WO is planned with the TrainingPeaks WO builder) or write stem notes if necessary. Ask your coach if you have specific questions that relate to the intent or focus of the workout. The idea is to relate your training to your fitness and race goals. Think about a good route for your training. If you have intervals or efforts to do, make sure there is a good place/road to complete them within your route.

- Check weather forecast and dress accordingly

During the WO/ride:

- Cadence: Have you ever looked at the cadence distribution chart in your TrainingPeaks account? If you check the cadence distribution chard (in uploaded WO's) you can see how much time or % of your rides are spent with coasting (0-5rpm). Coasting is empty training time. Sure there will always be some coasting in an outdoor bike ride but if 30% of your 3 h ride were sepnt with coasting, then you waisted training time and your WO was not high quality. It's important to keep your cadence up to respond to pace and terrain changes. It also helps keep your muscles activated and alert. Pay attention that you keep pedaling while riding in a group, sitting on the wheel/in the draft of a friend, or while riding downhill.

- Are you riding in your correct power, HR or RPE zone(s)? Pay attention that you are riding in the zone efforts. This will make sure you are ready for the next interval and you will also have better quality in your intervals. Note that there are some specific WO's that won't give you a total rest in-between intervals so make sure to follow the WO instructions.

- Listen to your body: Cut your ride time shorter if you are feeling tired or extend a ride for a bit if you are feeling great. Do not go out for a WO or ride if you are feeling sick.

Post WO/ride

- Refuel your body with a snack or meal within 30 minutes of finishing (ALP Cycles Coaching recommends to have a recovery drink from NBS!) Make sure you're getting enough protein for recovery.

- Stretching and foam rolling

- Upload WO to TrainingPeaks and add feedback/comment(s) for your coach. Uploading WO's doesn't need to be done every single day but uploading your WO's every 2 or 3 days is key for your coach.

Remember riding longer isn't always the better option! It is better to do a high quality 2.5 hour WO/ride instead of a low quality 3.5 hour WO/ride. The same goes with how many intervals you are completing. It is better to do 4 high quality intervals vs 6 low quality intervals. If you struggle to hit the goal wattage of an interval/effort then it is a clear sign that your body is tired and that you should stop the intervals. While most of your training is very structured, make sure you're having fun too! Incorporate an unstructured ride now and then to enjoy the bike.

Happy Training!

ABOUT PATRICIA SCHWAGER

The Ups and Downs of Injury

2024-03-10T11:30:00-06:00

Just as in sport, nutrition and hydration impact your ability to recover.

By Jennifer Sharp

I wish I had a better story to tell. Maybe a story that includes a death-defying feat of cycling out-maneuvering or how I was going for the win and my back wheel exploded causing me to fall. But the truth is, I was just sitting down and twisted wrong. I felt my back slip and my symptoms went from limited mobility to worse.

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.

In my case, my lower back instantly inflamed and put me on mobility lock down. I couldn't twist or move, let alone think of riding a bike. Thankfully the day I injured myself, it was pouring rain outside. I wasn't even tempted to ride. But what about the day after that? What about the big criterium this weekend? What about the rest of my season?

Everything was put on hold.

That night, things went from bad to worse. I could barely get up in the middle of the night and get to the bathroom. I called a chiropractor the next day and tearfully made an appointment.

Eli Hernandez of MountainView Chiropractic Center checked my range of motion in not only my back but my neck and the strength in my arms and legs to see the extent of my injury.

"Yup, you're back is inflamed," he said. And as he was checking to see if he could isolate the pain, he added "Some people ask if it's in the joints, the muscles or spine. And in this case, it's all three."

Got it. When can I get back on the bike?

"Normally I tell my patients to take it easy for two weeks and then check back in. But as a competitor, and while I don't advise it, if you have a race this weekend, just please don't crash."

Would racing in this weekend's crits really be worth the risk? That's something every athlete must ask themselves. If you're in that delicate recovery window, is it worth potentially injuring yourself more? Previous experience with a hamstring injury wizened me long ago - if your body needs rest, then rest. No race is worth a potential long term injury.

Forever the optimist - I immediately asked myself, how can I take this time and make it useful? Just a little bit of digging revealed a bunch of small improvements I could make on my own. And while singularly, they may not make a difference, added together they can make an impact.

Below are some tips on things you can actively do to improve your recovery.

1. Just as in sport, nutrition and hydration impact your ability to recover. During the initial phase of injury, inflammation occurs as the body's natural response to heal the injured area. Pain, swelling, redness and heat occur. Focus on anti-inflammatory foods such as olive oil, avocados, flax oil, oily fishes, and mixed nuts and seeds while avoiding processed foods high in saturated fats, vegetable oils and foods with trans fats. You can also include garlic, curry powder, and berries. Icing those tender areas for 15 minutes every hour can greatly reduce swelling and get you on the road to recovery.

2. Once the pain and swelling has reduced, your body enters the proliferation and remodeling phases. Your metabolism can increase 15-20% from being sedentary so it's important to fuel yourself enough protein, balanced dietary fat, eating a diverse mix of fruits and vegetables and eat enough whole grain, minimally processed carbs.

3. Have extra down time now that you're not doing the sport you love? It's time to sharpen those often neglected mental skills. My favorite book of all time is, "Thinking Body, Dancing Mind" by Jerry Lynch. And another favorite by Steve Peters: "The Chimp Paradox: The Mind Management Program for Confidence, Success and Happiness." Stay off social and educate yourself in the meantime!

4. Get body work. Massage, acupuncture, and cupping. If you've had trouble finding the time to fit these into your schedule, now you can. Find out from other cyclists who their favorite body work person is and give it a try.

5. Be diligent about your physical therapy. If you've been shown various exercises to increase your mobility - do them!

It's now been two weeks since my back injury. Since I stopped and sought help, rested and focused on those recovery techniques, I'm happy to say things are headed in the right direction. Did I miss racing at Velorama? You bet! But i'm able to ride my bike again, pain free, and I'd happily miss any race if that meant a lifetime full of doing what I love.

ABOUT JENNIFER SHARP

The Importance of Cycling's Mid-Season Break

2019-06-28T12:51:00-06:00

Skip a mid-season break and risk burnout

by Patricia Schwager, ALP Cycles Coaching

The "Mid-Season break" is a topic that is popular and often debated.

The mid-season break is a time to (literally) take 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. The break can range from 5 - 10 days total in duration and means NO: structured training, racing, and a greater focus on non-athletic activity and other aspects of life that have been put on the back-burner over the focused months.

For many cyclists, the season is LONG, ranging from 6-11 months depending on the athlete. For some, it is achievable to plow through the season without a re-set, however, it is not sustainable season after season (long-term). In my racing career, of the athletes who chose not to take the mid-season breaks (or couldn't due to racing obligations), most everyone (myself included) was burned out by the end of the season. In most cases, the accumulation of training and racing without mid-season breaks year after year yields dangerous consequences - including the worst-case scenario - burn-out and injury.

Some athletes can't wait for the mid-season break, with a longing to put the bike away while a majority are nervous to take time off the bike for fear of losing fitness. There are numerous proven studies that show fitness won't be lost within 10 days. Often times, cyclists come off the break faster, stronger and with no apparent loss of form.

A sample break might include: No riding bikes for 5 days (completely off the bike) with FUN, unstructured riding on the weekends (just ride!), easy non-bike activities during the week such as yoga, walks, swimming, hiking, camping, cruising to a local coffee shop...really anything that refreshes your perspective and makes you long to be back on the bike.

The Mid-season break is something very individual and should be discussed with your coach. Have a chat with your coach about planning in that mid-season break.

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ABOUT PATRICIA SCHWAGER

For 2015, Patricia will race for Team Tibco. Along with racing she’s looking to share and pass on her knowledge in her new role as an ALP Cycles Coach. Visit her online at https://adelaidebifolddoors.com/

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 https://adelaidebifolddoors.com/

Training To Be Healthy

2019-03-07T15:05:00-07:00

"...remember, you can take 10 days off the bike before losing fitness."

by Brianna "Brie" Walle, ALP Cycles Coaching
Photo: 2014 Tour of California (Time Trial): 1st: AP, 2nd: Myself, 3rd: Taylor Wiles

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.

Some basic rules:

Rule #1: Your health is #1, always. Period.balance.
Rule #2: Be HONEST with yourself, both physically and mentally with how you are feeling. Acceptance of being sick and taking action towards getting healthy is the hardest thing to admit. Nothing is more annoying than being in denial about your health or having others (especially in a team environment) be in denial as well. Do yourself a favor, and be vulnerable and courteous to yourself and others.
Rule #3: Communicate opening with your coach - even if you feel like you *might* be getting sick, include your coach in the conversation. You've hired your coach to mentor you, and your health status dictates the direction of training once you're feeling better.

.......................So, how does one know if they are or getting sick???

First off, if you experience any of the below symptoms, you are sick and warrants time off the bike and NO TRAINING:

Fever, chills, clamminess or "off" body temp (i.e: sweating when you are cold)
Scratchy or sore throat when swallowing
Excess mucous or pressure in lungs
Sinus pressure
Aches in the body, general weakness
Changes in resting HR (if you keep track, take note of resting HR in the AM when healthy is baseline. If HR is elevated more than 5%, there's a good chance your body is tired and/or fighting a bug.)

No training means NO: riding, running, lifting, skiing, hiking, backpacking, or extensive walking, anything that demands any kind of strength or stamina.

Some other helpful tips to battle illness (or if you're shutting down the onset of illness):

Increase your water, hydration, sleep, and rest as much as possible.
Increase Vitamin's A and D (through supplements and nutrition) - Vitamin A - orange veggies (Beta carotene) - is a bacterial fighter. Supplement 5,000 - 10,000 mg's per day for one week when not feeling well. Vitamin D is a Viral fighter and helps with hormone production (amongst other things) and bone rebuilding. It's important to supplement and take with meals so it can be absorbed with fat. 5,000 mg's a day for 1-2 weeks. Fish, salmon, trout, some dairy. Colloidal silver is a great supplement to take at the first sign of illness.
Drop sugar levels as low as possible and eat lots of fruits and veggies.

During the process of resting, keep you coach updated of your symptoms and progress. Remember Rule #2, be honest with yourself and your coach.

Once you're feeling better, a typical schedule might include the below:

One day away from any of the above symptoms: Recovery pace 30-60 min
Two days away from any of the above symptoms: Recovery pace 60-90 min
Three days away from any of the above symptoms: Endurance training, up to 2 hrs (if you've been sick for longer, you might need more recovery rides before entering endurance)
Four days away from any of the above symptoms: Talk to your coach about how to return to your regular training program.

Our number 1 concern as athletes is that taking time off means decrease in fitness and derails your game plan, but remember you can take 10 days off the bike before losing fitness. The sooner you can address your health, the faster you can come up with a game plan to bounce back. Also remember, it's easier to build an athlete back up than to recover from over-training, especially when in the deep dark holes of illness.

True story....In my racing career, there were a number of times when I was forced off the bike to rest from illness. It's a huge blow because you have big goals ahead of you and being sidelined by illness makes you feel like those goals are not attainable anymore. However, it can be a blessing....A great example was in 2014 - I was sick with bronchitis and flu symptoms. I took a full 10 days off the bike. Later, 5 days leading into Tour of California, I started up with some recovery, later some endurance and some openers for the Time Trial and Circuit race. That illness was a disaster, but it turned into a golden blessing in disguise. Before getting sick, I was on edge from months of hard training and racing. I was overly susceptible, and in my "open window" got it, hard. On the positive side, being out meant forced rest and recovery after a hard block of racing. I was able to bounce back into action with more energy and placed 2nd in the Time Trial, 3rd in the Circuit Race!

Being optimistic and positive is also very helpful in recovery. The mental game goes a long way.

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ABOUT BRIANNA "BRIE" WALLE

Brie is originally from Portland, Oregon and comes from a multi-sport background. Alpine ski racing and cross-country running were her early specialties, but cycling has always been #1.

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, Shawn Heidgen, 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://alpcyclescoach

Mental Toolbox - Noticing: Thinking vs. Feeling

2019-03-07T13:43:00-07:00

"...now is a great time to check in with your goals for 2019 and beyond."

By: Jennifer Sharp, ALP Cycles Coaching

It's Tuesday night in early January and I'm in Colorado Springs at the Olympic Training Center Velodrome getting ready to do some motor pacing. The velodrome has a bubble over it - making year round riding possible and offers a variety of programs to track cyclists.

It's easier to suffer with friends so I made the 100 mile trek south from Boulder, pumped up my track tires and slapped on a large gear to sit behind a motor for 20 minute sessions. The first session is a warmup and there's a mix of riders - from first timers to older timers and everything in between. The motor provides a steady, consistent draft that allows the group to go much faster than it would on its own for longer. It's a great way to get in some quality training and work on your handling skills, not to mention staying out of the elements.

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.

During the last 20 minute points race simulation, I started to suffer. At one point I was so fixated on the wheel in front of me that I couldn't tell which side of the track we were on. All I could do was continue to stick as close to the wheel in front of me as possible. Maybe that sounds like some group rides you've been on recently?

The laps counted down, with sprints every 10. With an increased pace, I knew that going for a sprint would prove suicidal. So I sat in the pace line and started to bargain with myself: just 5 more laps. Then once I'd get through those 5 laps: just 5 more. You can do five more. I knew that breaking down the suffering into smaller, manageable chunks would help me stick in just a little bit longer. It's when I saw six to go and knew my engine had been red lined for a while that i pulled the plug and came off the pace.

Was I discouraged? A little. But rather than dwell on my performance, I took the time to notice what happened...I had partly let my head dictate my performance. When I started to hurt, I gave into the hurt and decided I didn't want to push anymore. Later that night, I listened to an interesting Headspace session on training that talks about noticing when we're thinking or when we actually feel something in our bodies and how it's important to be able to distinguish between the two.

So I encourage you to notice during your next training session, to see if you can recognize when you let your head take over or when you tune into the sensations in your body. And when things start to "hurt" see if you can just notice it and not assign a label to it. "Well, isn't that interesting, my legs feel like 1,000 pounds?" And then keep pushing, I think Jens Voight said it best, "SHUT UP LEGS."

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ABOUT JENNIFER SHARP

Jennifer, a Seattle native, joins the ALP Cycles Coaching with a background in road and track. Her experience as a USA ParaCycling team tandem pilot, part-time work at USA Cycling in the Coaching Education Department and love for all things cycling is a welcomed addition to the ALP Cycles Coaching team.

About ALP Cycles Coaching

How to Get the Most out of Your Off-Season

2018-11-30T15:09:00-07:00

The time of the year where you take a break from competition and hit the reset button is a necessary part of the periodization process.

By: Jennifer Sharp, ALP Cycles Coaching

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.

The off-season is an interesting term in itself. As a competitive athlete, do you really get down time? And is "off-season" the best way to describe this time of year? Are you really taking time "off"? TrainingPeaks refers to this time of year as the "transition phase," which is about 2-4 weeks in length when you do unstructured training as a means to recharge both mentally and physically. My husband, Benjamin Sharp (2012 United States Olympic Team Coach), refers to this time of year as training season, as compared to race season. Regardless of what you call it, the time of year where you take a break from competition and hit the reset button is a necessary part of the periodization process - especially if you want to continue to see improvement season after season.

So what exactly is the best thing to do over the off-season/transition phase or training season?

- Address and rebuild your physiological profile. During the race season, it's hard to gain fitness since you're often racing and recovering. The training season is a great opportunity to get those foundation miles in and focus on the various energy systems you may neglect during the race season.

- Address your nagging or lingering injuries. Do you have a little pain in your lower back/neck/shoulders/Achilles/etc.? Now is a great time to seek medical attendion and give your tendons/body worker or doctor to get to the root of the issue and really dive in.

- Lack of motivation? Cross train! This is a great chance to run, hike, swim, practice yoga, strength train, cross country ski, or do basically any cardiovascular training.

- Goal setting. What better time to take inventory of your 2018 season than now? What went well? What areas need work? Setting both process and outcome goals can help you stay motivated in the 2019 season and beyond.

- Catch up with friends and family. Cycling can be all-consuming. You likely sacrificed some social engagements over the season. Make a point of spending time with your friends and family members without feeling like you have to fit some intervals in first.

Ben always says that everyone is making gains in the race season. But if you can go into the race season at a higher level by making improvements during the training season, you could be ahead of the game.

Commit to making 2019 your best season yet and come up with a solid training plan with your coach today.

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ABOUT JENNIFER SHARP

About ALP Cycles Coaching

The Best Recovery Tool of All Time: SLEEP

2018-03-23T11:01:00-06:00

By putting your sleep quality and hygiene first, you can improve your hormonal and cognitive performances.

By Jennifer Sharp, ALP Cycles Coaching

It's choose your own adventure time...it's been a long week. You've had multiple deadlines at work and still managed to fit in your daily training prescribed by your coach. You've had to cut your nightly sleep totals by 30-60 minutes each night and by Friday, you're more than ready for the weekend. Do you: A) let loose and unwind from the week. Go out with friends, have a few drinks, stay up late and plan on catching up on your sleep during the weekend - that's what coffee was invented for, right? Or B) Get a nutritious, well balanced meal and head to bed early.

Option A lets you unwind from a busy week and celebrate the successes you've had. You've done your training and use Friday night as a reward. Connecting with your friends is important and what's one more night of staying up late? You still have green on all of your workouts in TrainingPeaks for the week and your coach won't know if you have a little fun.

Option B could be considered the boring route. Yet your body is craving some nourishment and you provide it in the form of leafy green vegetables, lean protein, and healthy fats, water, eating roughly 3 hours before you hit the hay. You're in bed reading your favorite book and turn off the lights by 9pm.

If you picked Option A - keep reading. You had a great time with your friends and stayed up will past midnight. The next morning you oversleep your group ride and decide to hit the snooze button several times. Once you get up, you've got a raging headache, so you pop a couple of anti-inflammatories and grab some coffee. You check your email and discover that one of your clients wants you to rework the marketing plan you laid out by 2pm. You glance at the clock and it's noon. You decide to blow off training (you were good all week - what's one day off?) and get to work. Two hours later you still can't focus, so you turn in sub par work and decide to go for a ride but don't feel well and chalk it up to hanging out late with your friends the night before. By dinner time, you start to feel a tickle in your throat. By Sunday you have a full blown cold and have missed two days of quality training.

If you picked Option B (or regret picking option A) - keep reading. You wake up the following morning refreshed and have a little extra time to do your activation movements before your group ride. That morning you put a couple of really strong pulls at the front of the group, making the front selection over the most challenging hill. You return home and see an email from a client requesting that you rework the marketing plan you laid out. You agree with their comments and quickly get to work, finishing their edits and suggestions within 30 minutes. You have the rest of the day to recover from your morning ride and take a 30 minute nap. Feeling refreshed, you connect with your friends and still make it to bed by 9pm so you can get in some quality training the following day.

We're all faced with daily choices that can impact our mental clarity and physical performances. Getting quality sleep is getting more and more focus in elite athletics because of its impact it can have on performance.

Ben Sharp has the amazing ability to fall asleep anywhere - taken just after a morning time trial.

Interested in improving your sleep quality? Here are some tips that you can use to increase your sleep hygiene.

1. Maintain a regular bed and wake time. If you know you need to get up early in order to get your workout in before you head out the door to work or school, then get to bed early enough so you get the recommended 8 hours of sleep per night. Having a regular bed time will help regulate your body's clock and could help you fall sleep and stay asleep each night.

2. Create a quiet, cool and dark bedroom environment. Sleep.org recommends sleep environments between 60-67 degrees because it can aid in the initiation of decreasing your body temperature, which happens right before you snooze. Experiment with different temperatures and see which one works best for you. Use black out curtains to create a cave like environment and make sure it's quiet. If your partner snores, using ear plugs or white noise machines can help.

3. Avoid caffeine and other stimulants prior to sleep. For some, this may mean cutting off the coffee before 3pm. For others, this may mean no caffeine at all, especially if you have a sensitivity.

4. Avoid blue-light emitting devices in the hours prior to sleep. That means no late night Instagram binge checking, or watching movies on a device. If you need entertaining as you wind down at night, a good old fashioned book will do the trick.

5. Use relaxation strategies before bed. This can include an evening of meditation or progressive muscle relaxation, deep, conscious breathing and visualization exercises.

Have some tips and sleep strategies you'd like to share? Please leave them in the comments below. Happy training and sleeping!

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ABOUT JENNIFER SHARP

About ALP Cycles Coaching

Tools of the Trade

2018-03-23T08:56:00-06:00

Just as in sport, nutrition and hydration impact your ability to recover.

By Jennifer Sharp, ALP Cycles Coaching

Myofascial Release: Sounds fancy, eh? Chances are you're already doing some sort of myofascial release. Whether you use a foam roller, normatech boots, a lacrosse or tennis ball - you're attempting to release the tension due to trauma, posture, or inflammation. Or in a cyclists case - attempting to make your legs feel better after doing hundreds of thousands of pedal revolutions in a single ride. Sometimes it is downright painful. Yet after you're done, you feel 10 times better.

What Fascia? Our bodies are wrapped by fascia, a thin, elastic type of connective tissue that runs from the tip of your toes to the top of your head. It supports and protects our muscles, organs and through there's a lack of scientific evidence to prove its effectiveness, it's used widely within the alternative medicine community "to treat skeletal muscle immobility and pain by relaxing contracted muscles, improving blood and lymphatic circulation, and stimulate the stretch reflex in muscles."

Why Myofascia? If you've ever felt stiff or had trouble moving, then you've likely damaged the underlying myofascia and muscles. If you continue to train despite this muscle soreness, then you might experience more soreness. It might event get to the point where barely brushing the surface of a tight and sore muscle can leave you with tears (hello IT band!). So how do you ease the suffering?

First of all, stretching helps. Spending a few minutes a day post exercise can make a world of difference. Using gentle movements, you can help ease the discomfort. You can also press down and hold sore areas for a few minutes by rubbing, palpitating and rolling the tissues.

And that's where myofascia balls come into play.

The above photo is the RAD Atom coupled with the RAD Rod. Use the Rod post exercise to lightly flush your muscles and combine it with the ball to target specific muscle tightness.

I've suffered from chronic lower back pain and it flared up this past New Years. After visiting a chiropractor multiple times and getting immediate but no long lasting relief, I made an appointment with my primary care physician to identify the cause. A trip to the x-ray machine revealed mild degenerative disc disease and a couple of treatment options: physical therapy to start and potentially surgery if things persist or worsen.

I started seeing a physical therapist immediately and discovered my gluteus medius wasn't firing, which cyclists need to power the pedals. Instead, my power was coming from my lower lumbar and quad dominate pedal stroke. It was only a matter of time before a weak core and misfiring muscles would cause me enough lower back pain to barely get out of bed in the mornings.

Moving my body is my livelihood. Cycling is an integral part of that movement, so with the down time I had off the bike, I decided to throw everything I had at figuring out the issue and how to fix it. On a whim, I took a myofascia release workshop at my local yoga studio and immediately felt the benefits of this body work.

After 3 weeks of stretching, doing physical therapy exercises, pilate movements and myofascia work, my back felt much better. So much, that I can finally train again, consistently. And though I'm not completely sure if it was one exercise over another that helped with my healing, I now make myofascia release a part of my everyday routine, because a happy, fluid, pain free body is a fast body.

The above photo is the Wave Tool. This tool combines IASTM edges and massage surfaces to completely treat myofascia pain, restrictions and adhesions.

Spinaris T, DiGiovanna EL (2005). Chapter 12: Myofascial release. An Osteopathic Approach to Diagnosis and Treatment (3rd ed.). Lippincott Williams & Wilkins. pp. 80–82. ISBN 978-0-7817-4293-1.

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ABOUT JENNIFER SHARP

About ALP Cycles Coaching

Training During Winter and The Holiday Season

2017-12-04T10:20:00-07:00

"Good winter training/build-up is key to perform in 2018."

By: ALP Coach Patricia Schwager

The winter and the holiday seasons are coming closer. Most of my athletes enjoyed their off season break sometime back in October or early November and by now it is time to be back in training for next season.

How do we manage to get back into training and build up for 2018 despite the holiday stress and possible dark, cold and nasty winter weather? It is time to come up with a plan! That's also why working with a coach year-round is important. Good winter training/build-up is key to perform in 2018. Here are a few tips on how to make the most of the training during the winter and holiday seasons:

- Have a Goal: As always, having a goal is more motivating. By now you should have thought about your 2018 goals or events. If not, think about a goal for 2018. It doesn't need to be a race. It can be an event, challenge, or ride.

- Mix your training up with different activities: especially this time of the year. Some examples include: weight lifting/strength training, hiking, mountain biking, yoga, snow shoeing, skiing, etc. This will also help you to keep balance and stay motivated.

- Work on skills and weaknesses. Fall and winter time is a great time to work on your skills and weaknesses. Fall and winter time is a great time to work on your skills and weaknesses. The more you work on it the more you will improve.

- Wear the right gear. Make sure you are wearing the right clothing for the dark, cold and wet winter weather conditions. Having the right gear vs the wrong gear will make a big difference. We highly recommend the winter bike clothing from adelaidebifolddoors!

- Ride with a group. It is a lot easier to stay motivated if you meet up with folks for a ride or other activity. The ride and training goes by faster with good company!

- If you are in a time crunch with all the holiday activities: think about the holiday season and plan ahead. Let your coach know if you like to have a few days off to spend time with family, friends, or for travel, etc. Schedule 1-2hrs per day for yourself to get our training done and then spend the rest of the day doing holiday activities.

Happy Training!

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ABOUT PATRICIA SCHWAGER

About ALP Cycles Coaching

3 Tips on the Art of Suffering

2017-05-03T13:53:00-06:00

Effective teamwork happens when you communicate before, during and after the race.

By Jennifer Sharp, ALP Cycles Coaching

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 times physical ailments just in order to cross the finish line. It can be painful, gut wrenching, exhilarating and 100% satisfying.

When I first started racing back in 2004, I stumbled upon CyclingNews mental tool box. I was fascinated with how the mind worked and how something as simple as changing your perspective toward any obstacle could make a huge difference and decrease your suffering.

By decrease your suffering, you can increase your joy of the experience.

So how do you do that? Here are my top three mental tools that I find myself going to over and over again.

1. USE POSITIVE SELF TALK. The voices in our head can make or break you. Cycling is hard enough. If you don’t make the break, can’t keep up with the group, or hit a certain power threshold, then it’s really easy to let the negative voices creep into your head and take over. It takes a conscious choice to break the pattern and snap out of that funk and focus on the positive. Olympic Training Center sport psychologist Diana McNabb once shared with me her rubber band trick: put a rubber band around one of your wrists. If you find yourself traveling down a path of self-doubt and negativity – snap that rubber band and tell yourself, you CAN do it. The act of snapping the rubber band can break the pattern of negativity and work like a charm.

2. KEEP PUSHING. Say you’re climbing a hill and it just keeps going and going and going. You’re pushing your body to the limit – your heart rate is through the roof, your muscles are screaming at you and you know you could just pull over and the pain would quickly stop. This is where you really have to fight the urge to back off. Acknowledge the pain. Tell yourself that you know it hurts, but you’re going to keep pushing to the next tree. And once you get there, you keep pushing to the tree after that and the tree after that. Each time you push your body that much further, you build confidence that you can go further even when everything hurts. Our minds are often the biggest limiter.

3. SURROUND YOURSELF WITH POSITIVE PEOPLE. This applies to all faucets of life. If you want to focus on positivity and growth, then finding positive like-minded people can make a huge difference. They’re your support system and cheerleaders. These are the people who make mistakes, learn from them and can laugh about it later.

Have a tool that you use you’d like to share? Please add a comment below.

ABOUT JENNIFER SHARP

About ALP Cycles Coaching

How to Build a Team: Trust, Confidence and Guidance

2017-02-10T10:02:00-07:00

Effective teamwork happens when you communicate before, during and after the race.

By Jennifer Sharp, ALP Cycles Coaching

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.

Alison put together the ALP Race Team with a goal in mind: to change the way local race teams train and race. Each ALP Race Team ride has hands on coaching and we provide the direction and skills to better each rider. The biweekly group rides build trust between riders, creating a foundation of skills that will serve them throughout the race season and their cycling careers.

Last weekend we worked on team pursuit riding around the upper half of the half gravel, half road portion of the Boulder-Roubaix course. Since roughly 20 women attended the ride, we split the group into their various race categories so they can get used to riding with their teammates: Pro 1/2, Cat 3/4 and Masters 50+. Doing so builds trust and confidence with your peers so you know that come race time, you can trust your teammates wheels and know how to communicate to each other.

Racing is about increasing your odds. Effective teamwork happens when you communicate before, during and after the race. Being on the same game plan as your teammates increases your odds and figuring out how to ride well with your teammates is critical to the group's success. How do you do that? You guessed it - deliberate practice. Not only did all of the groups work on specific skills, but we provided them with immediate feedback and post skill discussion on how to execute those skills at a high level. And we practiced, a lot.

Here are some things you can work on when you're deliberately practicing:

Awareness.
Where's the wind coming from? If you're bridging across to a breakaway, are you creating a draft for someone else to get a free ride? Or are you aware of where the wind is coming from and decreasing your draft by riding close to the gutter. What's the terrain like that's coming up? Is it technical and transitioning from road to gravel on an off camber turn? If so - you better be at or near the front or you'll find yourself off the back before you know it as the leaders accelerate.

Practice.
Practicing these skills in a race simulation will give you an opportunity to figure out what works and what doesn't without having a number pinned to your back. Don't be afraid to fail and get dropped - you can actually learn more from those situation then if you find yourself off the front by yourself.

Ask Questions.
Ask questions when you have them and gain the knowledge and wisdom from other experienced racers, mentors and coaches. Figuring out when and why you employ certain tactics is a part of learning how to race and for some may not come instinctually. Ask a coach what they would do in a situation and then practice it to see how it works for you.

I'm already excited for the weekend where we get to do more deliberate practice (and coaching!) and hone our sprints.

ABOUT JENNIFER SHARP

About ALP Cycles Coaching

The Importance of Team Work

2017-01-23T14:05:00-07:00

When you have your team camp or first team meeting, make sure you take the time to talk and listen to each of your teammates.

By Ruth Winder, ALP Cycles Coaching

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.

Everyone has their own goals going into a new year. When you have your team camp or first team meeting, make sure you take the time to talk and listen to each of your teammates. Try by talking about who really loves which races. Who wants to win what. Who’s been thinking about the same race since it happened last year. This will really help you out when it comes to race day.

It’s cheesy but I really believe in

T - together

E - everyone

A - achieves

M - more

Once you understand this and fully commit to the goal racing will be so much more fun and rewarding! You’ll be using everyone’s strength and weaknesses for the same common goal. This gives you so many more opportunities for a more tactful race. You’ll learn more every time you race as well!

If you don’t all commit, the atmosphere within a team can go really wrong. It sends off bad vibes and resentment throughout the team. No one likes a sabotaged plan that leaves everyone else looking at each other wondering whats happened. Don’t be that person!

Working with a team might mean that you don’t get to try to win every race yourself. I’m convinced once you feel the satisfaction of knowing you did everything you could to help pull the win off for a teammate you won’t ever question the benefit of being on a team. The win will also feel like your win too!

About ALP Cycles Coaching

Indoor verses Outdoor Power

2016-12-14T10:21:00-07:00

This article is geared toward those who find the trainer insufferable

By: Jennifer Sharp, ALP Cycles Coaching

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.

It would be easy to make a generalization that indoor power numbers are always lower than outdoor power numbers, but for some athletes just the opposite is true. Unfortunately, the cause remains a mystery.

This article is geared toward those who find the trainer insufferable. The following tips could help next time you straddle the saddle indoors. Just remember – the quality time you bank now in the off season and during winter is where the biggest gains can be made for the race season to come.

Tip #1: Get a fan. Riding inside can be hot. Really, really hot. Heat can elevate your heart rate, making those indoor intervals feel like you’re pedaling through the Mojave desert. Using a fan will help air circulation and keep you cooler.

Tip #2: Do an FTP test indoors. If you’re really struggling to maintain power zones that coincide with your outdoor power zones, then it is time to bite the bullet and do an FTP test indoors. Especially if you’ll be on the trainer for an extended period of time. If you’re using your outdoor power numbers and have noticed a difference, then you could either be over training or undertraining. Take the guess work out of the equation and do a test. The sooner the better.

Tip #3: Keep at it. Yep, training indoors can be a chore. Your attitude toward your trainer has a direct effect on how much time you end up spending stationary. Embrace the locked down nature of your trainer and challenge yourself to raise your indoor numbers every time you get on the bike.

Tip #4: Calibrate! Make sure to calibrate your power meter and the power meter on your trainer (if applicable) to ensure you’re getting an accurate reading every time you get on the bike.

Tip #5: Distract yourself. Want to stay motivated throughout your entire ride? Using programs like Zwift, TrainerRoad, Sufferfest Videos, or just watching some old bike racing footage can help keep the mind occupied while you’re putting in the time on the trainer.

Tip #6: Keep it interesting. The quickest way to get bored on the trainer is to do the same level of effort all the time. Intervals are a great and easy way to combat the boredom. Have your coach create an indoor workout for you with various degrees of difficulty.

Remember – work counts most when no one is watching. It’s what separates champions from recreationalists. Strive for excellence every time you saddle up and success will be in your future.

Happy training!

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ABOUT JENNIFER SHARP

About ALP Cycles Coaching

Keep Learning. Keep Striving to get Better.

2016-12-05T11:07:00-07:00

Alison and Jennifer encouraged other coaches to find their coaching niche, build a recognizable brand, and aim to treat their own coaching business as professionally as possible.

By ALP Cycles Coaching

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.

ALP Coaches, Alison, Jennifer, and Ruth attended the coaching summit. Over the course of 3 days, there were 18 presentations. One of the 18, was how to Build a Sustainable Coaching Business prepared and presented by Alison and Jennifer to 75 coaches . Alison and Jennifer used ALP Cycles Coaching's business model and ideas. They encouraged other coaches to find their coaching niche, build a recognizable brand, and aim to treat their own coaching business as professionally as possible.

The other 17 presentations ranged from; effectively using data, monitoring muscle glucose levels, applying science to optimal performance, cardiac risk in athletes, mental preparation, heat adaption, disordered eating, and more.

There was a lot to take in and learn in the 3 days. After the summit, each coach got her own take away lesson(s).

Jennifer- My biggest takeaway from the weekend is that there are so many faucets of cycling that generating income and finding pockets of revenue require some ingenuity. From collegiate cycling, to grand fondo's, to tracking glycogen, to pedaling symmetry, and paralysis through analysis. As data analysis become more mainstream and training plans start becoming computer generated, cycling coaches are going to have to shift from how they've done things in the past and make sure they stay relevant in today's market. I really like Kevin's initial question- "Who here has the silver bullet?" Meaning who has the secret to everything? And the truth is no one- but we can keep searching for it and figuring out what tools work best for each of us.

Ruth- My biggest takeaway was the number of coaches and how they inspired me to apply myself in different ways to be a more effective coach. Through difference presentations and talks, roughly 150 coaches were able to share their passion which I found contagious. There are many approaches to take, and more one that is the be all and end all way, but we keep learning and exploring all the time.

Alison- My biggest take away from the weekend was how important it is to really explain the 'why's' to our athletes and to teach them about their training and their sport. Ask questions and get the athlete involved in their training and athletic experience. There is so much more to training and coaching than a training plan. A successful athlete is one who is well rounded, knowledgeable, confident, buys into their training and recovery processes, takes care of their body and their hydration and nutrition needs. A coach is there to lead the athlete, guide the athlete, teach the athlete, and prepare them so, come race day, all they have to do is perform.

We strongly believe in continuing education for our ALP coaches. Just like our athletes, our coaches must strive to raise their game to stay on top of the sport and the ever growing knowledge on the body, training, cycling, recovery, data, etc. Thank you USA Cycling for providing valuable knowledge and tools for our coaches.

ABOUT THE AUTHOR

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

UCI Sport Director Training Program

2016-11-22T09:38:00-07:00

If you think that a Sport Director (DS) has an easy job and is just driving the team car in the race caravan, then you are wrong.

By: ALP Coach Patricia Schwager

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.

If you think that a Sport Director (DS) has an easy job and is just driving the team car in the race caravan, then you are wrong. As a DS, you have to have the knowledge of many different aspects of cycling. You have to organize, plan, communicate and of course you need to know the rules and regulations. What is allowed and what is not allowed for your riders, for yourself while driving in the race convoy and then there are many other rules for team administrative stuff, equipment, anti-doping, etc

The following topics were covered during the 8 days of school:

-Team registration- financial criteria: we learned about the many financial criteria that a team has to fulfill in order to receive a WT license or register as a Pro Continental team. We learned which documents each team has to provide and we got to know the rules/ regulations for a paying agent, bank guarantee, rider contracts, etc.

-Sporting control of road races: this was the biggest/ main topic as it covered all the rules that appear before, during and after a road race. Penalties are expensive...so you better make sure to know the rules! :)

-Organization of the UCI: this presentation was about the global organization of the UCI, about the rules of the different World rankings, about rider/ staff licenses and about new regulations/ key regulations for 2017

-Professional Road cycling: this topic was all about; team roster registrations, transfers, Joint Agreements 2013, Rider's Agents and the required insurance policies for teams.

-Equipment: this was very interesting as we talked and learned about: technical regulations of equipment, approval procedure for frames/forks/wheels and general rules about equipment and clothing.

-Anti-doping: it is very, very important to know these rules! World anti-doping code, anti-doping rules violations, WADA and ADAMS (whereabouts), TUE (Therapeutic Use Exemption). We also had a presentation from the CADF (Cycling Anti-Doping Foundation). The CADF is independent from the UCI but is mandated by the UCI to run its anti-doping program/ testing.

-Role of a DS/ rules of driving in a race caravan: as a DS you need to know in which time frame you have to plan everything for a race or a whole race season. Then we also had a lesson to get the knowledge of driving in a race caravan. Things can become very stressful/ hectic in certain race situations.

-Leadership: for 2 days we learned tips, tricks and skills for leadership. As a DS, you are a leader. You have to have good communication, people skills and work with clear rules. You have to make decisions and that's not always easy. Which values do you need as a DS/ leader? How do you explain things in an easy way and to make it understandable for everyone? How do you tell a rider that she/ he didn't make the team selection for a big race? How do you form a team out of individuals with different personalities, nationalities/cultures/languages? We also learned to understand team dynamics, how to involve everyone in teamwork and how to delegate roles within the team to make teamwork most efficient.

The exam was on the last day. The questions were across all the topics we talked about during the 8 days and about all the UCI rules. I passed the exam and will now have the UCI DS certification in my pocket!

I certainly learned a lot during the 8 days at the UCI center and I am sure all this knowledge will be helpful for my future!

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ABOUT PATRICIA SCHWAGER

About ALP Cycles Coaching

Train Smarter, Not Harder

2016-11-07T10:17:00-07:00

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 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.

FACT: CYCLING IS PAINFUL. YOU FREQUENTLY PUSH YOUR BODY TO EXTREMES AND KEEP GOING.

Myth: Overtraining only happens to professionals.

FACT: OVERTRAINING CAN HAPPEN TO ANYONE WHO IS NOT BUILDING ENOUGH RECOVERY INTO THEIR INTENSE RACING AND TRAINING REGIME.

Myth: Overtraining is curable in a few days.

FACT: OVERTRAINING CAUSES NEUROLOGICAL, MENTAL, HORMONAL, EMOTIONAL AND NUTRITIONAL IMBALANCES AND THE EFFECTS CAN BE LONG REACHING.

It’s actually pretty easy to over train. We’re bombarded with TSS and CTL and ATL charts and graphs. We’re obsessed with tracking our upward growth and it’s hard to not be a slave to a performance manager chart. We get used to pushing through pain. But what those CTL’s, ATL’s, TSS’s and TSB’s don’t show in flashing red lights: “CAUTION - OVER TRAINING AHEAD” until it's too late.

Can you tell when an athlete is prone to overtraining?

As coaches, we’re constantly monitoring our athletes data. Thankfully power coupled with heart rate data can paint a picture of that individual athlete’s reaction to training stimulus on a daily basis. We watch for trends and see if we can explain patterns. And we’re also reliant on our athlete’s feedback to clue us into things we may have missed on first glance. Like decoupling of the heart rate, lack of motivation, stress, insomnia, or mood swings. All of these factors come into play for each individual in their own unique way. Unfortunately in regard to overtraining, there’s no one specific marker that is the cause. Rather it’s a combination of factors.

So, how do you track different metrics to see if you’re headed down the path of overtraining?

One suggestion is to do a blood test in the offseason to obtain a baseline measurement. You could include this into your annual physical requesting your hematology, biochemical and hormonal markers. Then about 1-1.5 months prior to your peak event, do another test. Have a trained professional compare the results and determine if you should back things off if needed or continue the training as prescribed.

Another cheaper method of tracking is through daily monitoring of your resting heart rate. You can expect to see a 5% fluctuation from day to day heart rate but anything above or below that could be a sign of overtraining. If you see a big outlier in your heart rate, play it safe and smart and call it a day.

How do you avoid overtraining in the first place?

First of all, listen to your body. If you’re tired, rest. Use a heart rate monitor, as mentioned above, to track your resting heart rate. You can use the metrics portion of TrainingPeaks to log your sleep quality, overall feeling, soreness, menstruation, fatigue, weight and more. Use it! Eat a well balanced diet and stay on top of hydration. If you have a prescribed off day - take it. It pays to train smarter, not harder.

Metrics located in TrainingPeaks are a great way to track various markers that paint a clearer picture of your coach.

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ABOUT JENNIFER SHARP

About ALP Cycles Coaching

The Art of Being Prepared

2016-06-06T09:18:00-06:00

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 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 shit together.

Preparation begins the weeks leading into the race. Do your homework and learn things such as – what is the length of the course, what are the fitness and skills demands of the course/race, when do I need to register for the race, who will be my competition, winning times form previous years, average weather temperature for that time of year, etc. Once you know this basic information, talk it over with your coach, and come up with a plan for success.

Preparation continues the week of the race. During this time, make sure your equipment is dialed in. Bike is clean and in good working condition-same with tires, cleats, suspension, etc. Missing the winning breakaway because you couldn’t get it in the big chain ring is not a good excuse for a bad race.

The day before the race is where little things you do to prepare can make big differences. These include, pre-riding the course, checking who’s pre-registered so you know your competition, eating and hydrating well, preparing your race bag (clothing, shoes, helmet, extra clothing, recovery drink, etc.) and day of and race food and resting and sleeping.

Preparation continues the day of the race. Most successful racers have a well-tested pre-race routine and they stick to it. Dialing in your own pre-race routine will ensure that you arrive at the start line feeling calm and ready. This pre-race routine includes things like; having a schedule for when to eat breakfast, when to pack the car, drive to the race, pick up race numbers, and pre-ride the course. This will help ensure you don’t forget items at home and you’re ready for everything. This routine also includes food, drink, bathroom, etc. The goal is to know exactly what to eat, when to eat it, when to pee, and when and how much to drink.

The goal of all this preparation is to give you the best possible chance to have as successful race. During the race, you must put this preparation into place. Have a pre-race plan and stick to it as best as possible (or have a plan B and/or C in case plan A didn’t work). Make sure to eat and drink according to plan, and trust that all the hard work you have put in will pay off.

Finally, your preparation continues post-race. After cooling down, make sure to have a change of clothes, post-race nutrition (food and/or recovery drink), and give some thought as to what went well and what you can improve upon so come next race, you are better prepared for success.

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ABOUT ALISON POWERS

About ALP Cycles Coaching