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.

. . . . . . . . . . . . . . . . . . . . . . . 

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.

by Patricia Schwager

My July blogpost is about how to deal with an injury. I chose this topic because I’m just getting back from an injury and that’s why I’d like to write about it. Being inured was a hard time for me and I learned a lot about myself during this time.

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?

Of course, I have been injured during my long career as a pro cyclist. I’ve crashed, had broken ribs, injured my knee(s) etc. But as crazy as it sounds, I never actually had to take a lot of time off or miss races due to it.

So this situation was all new to me. The difficult thing was that my injury was an old injury that had returned. This means I made the first mistake by getting back on the bike and I kept racing even while the original injury was happening. Now I was forced to pay for that mistake. The only thing we could do was to figure out what is causing that pain in my right thigh and how to solve it. I could not keep riding my bike through the pain.

Yes, I was struggling with just riding easy, resting a lot, and not racing for almost 2 months.

I just love to ride my bike and if I don’t ride my bike, I like to be active and do other things. I can enjoy a rest day and taking it easy, but spending a whole day on the couch, watching TV just isn’t my thing.

Of course, as a pro athlete it is even harder if you are forced to take time off during the race season. There is a lot more pressure to perform or deliver results. Everything you think about is to be back on the bike and racing as soon as possible.

I still hoped to be able to race my Nationals, but time was running out to get fit and ready to have a good race. This added even more stress on me.

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.

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/

By 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. 

by Patricia Schwager

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

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

Before the workout/ride:

• Read the workout instructions: Export the workout to your bike computer (if your workout is planned with the TrainingPeaks workout 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.
• Weather: Check the weather forecast and dress accordingly.

During the workout/ride:

• Cadence. Have you every looked at the cadence distribution chart in your TrainingPeaks account? If you check the cadence distribution chart (in uploaded workout'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 3h ride was spent coasting, then you wasted training time and your workout 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 you should be riding in. If you are doing an active recovery ride, you should be riding in Zone 1 (RPE <3). If you are doing an Endurance ride, you should be riding in Zone 2 (RPE 4-5). Make sure you also complete your intervals or efforts in the prescribed zones.
• Rest between intervals is really important. Make sure you are resting properly in-between intervals/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 workouts that won't give you a total rest in-between intervals so make sure to follow the workout 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 workout or ride if you are feeling sick.

Post workout/ride:

• Refuel your body. Refuel with a snack or meal within 30 minutes of finishing (ALP Cycles Coaching recommends having a recovery drink from NBS). Make sure you're getting enough protein for recovery.
• Stretching
• Upload workouts to TrainingPeaks:

Remember, riding longer isn't always the better option! It is better to do a high quality 2.5 hour workout/ride instead of a low quality 3.5 hour workout/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. 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

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.

By: Jennifer Sharp

Last Monday morning hit a little harder than usual. And no, it wasn't from post Super Bowl festivities. As a full-time coach and endurance cyclist, the bulk of my workouts are completed on the weekends and come Monday, I'm more than ready from a rest of day. But this Monday was different. I had some lower back pain and given my chronic trouble with my lower back, I assume I'd be okay given my daily core regimen.

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.

Yet things persisted. That night when I taught a yoga class, I noticed a new pain when forward folding. It heightened my awareness to the sensations in my body but still, I continued with intervals on the trainer the next day and upkeep my strenuous Ashtanga yoga practice. If it doesn't hurt while you're on the bike - things shouldn't be that bad, right? On Thursday, my back had enough. It had been trying to tell me to slow down and this time it put me on bed rest lockdown.

The Erector Spinae runs parallel to the spine and is a back workhorse. Practically every move you make involves it.

Injuries are tough. Cyclists are tough too - often battling through pain while on the bike: lung-busting intervals, mountain top summits, FTP tests, pushing through when everything in your body is telling you to stop. Admittedly, cyclists/endurance athletes pain scales are skewed as a result. It's hard to know when to push through the pain and when you need to back off. Yet the body knows. The body always knows.

A visit to a chiropractor is a blessing and a curse. Turns out this is a new injury and not the chronic back pain I've dealt with in the past. I sprained my erector spinae muscle on the left side of my spine and the only way to heal is through rest. Rest, just so you know, is a four-letter word.

REST?!? You mean stick to just easy recovery rides on the bike?

Nope. Rest. Stay off the bike.

Okay. But what about x, y, or z races? What about this huge foundation of training I did? What? How? When? Why?

Encountering an injury is similar to the stages of grief: shock/denial, pain/guilt, anger & bargaining, depression/loneliness, testing, and acceptance. You may experience one or all of the stages and not necessarily in order. One thing remains constant: the more you lay off now and address this minor acute injury the sooner you may be healthy again.

And one thing is for sure, if you've been doing a sport for long enough, you're more than likely going to encounter an injury.

One thing I've found that helps navigate the emotional trauma associated with forced time off the bike is instead of focusing on what you can't do, FOCUS ON WHAT YOU CAN DO.

Here are some things you can actively do to improve 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 downtime 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!

Happy healing friends. And if you have an injury healing tip you'd like to share - pease do!

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.

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.

by Patricia Schwager

Eat a meal 2.5 to 3 hours pre-race. This is your last chance to fuel your body for the race. Aim for easy to digest carbohydrates and small amounts of fat and protein. This meal can be pretty big. So if racing in the AM, eat a good size breakfast. If racing in the PM, eat an early lunch. Before a TT you may want to have some more time to digest; eat 3.5-4 hours before your TT start time. Keep hydrating during the time till your race starts.

Have a small snack around the time you are warming up. If your race is short (1 hour) take 1 bottle and 1 gel with you.

If you are racing longer than 1 hour, drink at least 1 bottle per hour. Make sure that 1 or better both of your bottles contain some kind of a drink mix. Drinking plain water only doesn’t help you to replace the minerals you are sweating out. Eat something every 30min (gel, 1/2 bar, banana etc.)

It is easy to forget to eat and drink during a race. In cold conditions for example, you might feel less thirsty. Or maybe you are just too scared to take your hands off your handle bar to grab a bottle or a bar. Yep I admit, I made that mistake quite a few times while racing the spring classic races in northern Europe. Instead of eating and drinking enough during the race, I decided to rather keep my hands on my handlebar and not lose any positions in the bunch- it was a bad idea of course.

Remember to eat and drink during a race, the longer the race the more important it is. Try to eat/ drink small amounts but repeat every 15min or so instead of eating a whole bar in once and then nothing for the next hour.

Make use of calm moments or good places in a race to eat and drink. Don’t choose to eat your energy bar right before you head into the next climb.

Very important is also to test a new product at first in training before you use it in a race. Try to find out what works best for you. Not everyone is the same- make sure your nutrition and hydration is dialed in before you use it in racing.

Getting tired of the sweetness or always same flavors of your bars and gels? Try a savory version instead. (Personally I really like a salty nuts bar for a change.)

Sometimes the easy things can be better for you. Instead of always buying expensive bars, gels or drops you could make your own additional race food, just so you have something different in your pockets.

Here are some ideas to make your own race food, it is very easy! Buy waffles, cut them in smaller pieces, putting two together like a sandwich and fill them with jam, vanilla cream, Nutella, peanut or almond butter, etc. Wrap them with foil and they are ready to go in your pocket. Buy some milk breads (small soft breads). Cut them in half and take out some of the soft middle part. Fill in sweets like jam, banana& honey, almond butter etc. or go savory and stuff them with ham or cheese. In the end you put the top back into the bread to close it and ensure the filling stays inside. Again wrap up in foil. These “panini” are a typical Italian style race food.

Other foods that are great to put in your pockets are: coconut macaroons, stroop waffels (the originals are from the Netherlands), dried fruits, bananas, self-made rice cakes etc.

Some more tips:

• Take a scissors/knife and cut your bars in half. You will have less problems with unwrapping them during the race and that way they are already in a good size/serving to eat in once.
• If you need to eat during a race but you know it will be hard to do so, then prepare your bottle before the start with pouring a gel into your bottle. That way you get your energy in without messing around with opening that gel. Typical race to use that tip would be a criterium.
• Don’t throw the empty gel/bar wrapping just out into the nature, put the trash back in your jersey pocket and throw it out in the feeding zone (usually race organizers take care about trash in feeding zones) or then keep it in your pocket till the finish.
• Don’t forget that your nutrition is also important once the race is over! After your cool down keep drinking and within 25 minutes eat and/or drink something easily digestible with simple carbohydrates and a little protein –more protein and less carbohydrate if you are a woman.
• Eat a normal meal 2 hours post-race. Balance the calories you expended during the day of racing with the calories consumed the rest of the day. The right nutrition will help you recover from the race and feel better tomorrow.

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.

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.

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.

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

by Patricia Schwager

Some athletes have already completed their first race of the season, others will kick off their season very soon. Either way, 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.

Here are some tips and tricks:

1. Check the condition of your bike: Is your bike in good working order? Are the tires, brakes, drive-train and shifting in good condition and working? If the bike needs any work done, bring it to the shop early enough to have the bike "race ready." Especially after winter training, it is important that your bike will get a good maintenance check. Also make sure the cleats on your cycling shoes are in good condition. 
   
   
2. Check batteries: If your bike has electronic shifting; check the battery status and charge the battery if needed. 
   
   
3. Pack your trainer or rollers for a proper warm-up, especially for Time Trials or Criteriums.
   
   
4. Talk with your coach about the race course, strategy and how to approach the race. 
   
   
5. Look at the race course, profile, past results (how did the race unfold/end last year?) and check weather forecast. If needed write a stem (or top tube) tape with some important cues. The stem notes will help you to remember important key points during the race.
   
   
6. Pack your bag the day before the race to avoid any stress on race day. Don't forget to bring your race license. Pack bike tools, pump and any other items you will need. Bring enough clothing options and layers even if the weather forecast looks good. Having an extra jacket or arm/knee/legwarmer as options is always good. Also bring some warm enough clothing to wear during the warm-up and after the race. 
   
   
7. Nutrition: Prepare your race bottles and race food the night before. Bring food and hydration/water for pre and post race. Remember that you should have a recovery drink within 30 mins after finishing the race plus a snack (solid food). 
   
   
8. Pre-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. 
9. 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 lease 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. 
   
   
10. 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 10-15 mins). Don't forget to have your post race snack. Have a chat with your teammates and coach about what went well and what could have been better/can be improved for next time.

Good luck to all our ALP Cycles Athletes for their race season!

ABOUT PATRICIA SCHWAGER

Patricia Schwager began racing as a junior in 1998. After racing at the domestic level and completing her Diploma as Pastry Chef, she got her first professional cycling contract in 2006. Patricia raced 10 years on professional level and has a lot of experience racing in the European peloton. She raced for some of the best and biggest teams like: Raleigh-Lifeforce, Cervélo TestTeam, Nederland Bloeit, Faren-Kuota, TIBCO-Silicon Valley Bank. Patricia is a 6 time national Swiss champion and has represented her home country, Switzerland, at the World Championships 12 times.

In early 2016, Patricia ended her pro racing career due to a chronic leg injury. She enjoys sharing and passing on her knowledge in her role as an ALP Cycles Coach. Patricia has 2 Diplomas from the Swiss Federal office of Sport as Cycling Coach J&S and Cycling C-Coach J&S. She also has a TrainingPeaks Level 1 certification. Along with coaching, she also works as Logistics Coordinator for Team TIBCO-Silicon Valley Bank.

Patricia specializes in road racing and race tactics. 

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

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.

By 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. 

Remarkably, the highest caliber biathletes can bring their heart rate from 200+ bpm to sub-50 in about 20 seconds. Just 4 breaths.

What? I know. That’s what I said, too.

I’ve been spending a lot of time on the mountain bike these past few weeks. Many of the trails in Colorado start with a significant climb. And they’re interspersed with some sections that require a fair amount of skill, concentration and finesse.

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.

I don’t know that my max heart rate reaches the 200+ range these days (sure feels like it sometimes!), but I know for certain that the prospect of bringing it to my resting state in anything less than 5 to 10 minutes seems to be pushing it. But reading further about the efforts of biathletes, I found that coming to full rest (in HR) is not necessarily the goal. Calm certainly is, but they learn to shoot between heart beats.

So over the last few weeks, I’ve been focused on bringing calm to the forefront of thought, taking some big, mind-clearing breaths, and concentrating on the outcome. It seems to be making a difference. I don’t go into the technical sections as fast as I might have before. I take any space given and time allowed to focus on calming the mind, breathing deep, and relaxing the hands.

I put it to practice again yesterday on a loop of single-track that I’ve ridden dozens of times. When I got done, I knew that it was the ‘cleanest’ I’ve ever ridden the route. I managed to clear just about every obstacle and (just as important) had a blast doing it! I didn’t believe it was the fastest I’d ridden the loop, but I was happy with the effort.

I’ve shared this with a few friends and we’ve explored the idea of extending this to the concentration in racing a crit; a high-speed descent following a tough climb; and even just the level of awareness needed when you’re putting in a hard effort on the road with vehicles and traffic around you.

About the Author

by Patricia Schwager, ALP Cycles Coaching

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.

Use tools such as the race bible, previous results, online resources (GoogleEarth, Strava, etc) and check out the race map, course description and profile. What is the race distance? Is the race a certain amount of laps or from point A to B? It is also important to know where and when primes, sprint points, KOM’s (QOM’s), etc. are. It might s not be your plan to go for the primes, KOM’s, etc- but you have to know that at this point in the race; some other riders will go for it and the pace of the race will pick up. After a prime or mid race sprint it is always a good situation to launch a counter attack.

The more important facts to find out are: is it flat or hilly? Long or short climbs? Any technical parts where you better stay in the first positions? Tricky descents? Is the race course wide open or covered by trees/ houses? Wide roads or narrow roads? Is the pavement bad or good? Cobbles or dirt sections? If it is windy, make sure to know the wind direction. It is very important to know the tail- head or crosswind sections.

Once you know all the facts, you have to create your race tactic. What is your goal, what is your team’s goal, and how can you reach those goals?

Maybe it is your plan to play it defensively and wait for the final sprint. Or maybe you decide to race offensive and try your luck in a break.

You also have to find an answer for these questions:

• Where do you need to be in the first positions of the pack?
  
  
• In which part of the race course can you hide in the bunch and save energy?
  
  
• Where are good places to attack?

Pay special attention to the last km/mi of the race. Where is the final corner, what position should you have going into it and where do you start your sprint?

If you have done the race before- you should remember the race course and how the race unfolded the last time (make sure to use a training log so you can make notes about each race- what went well and what could have been done better).

If you are doing the race for the first time, you can ask other riders or teammates who did the race before about how the race went and what to expect. This can be helpful to get a few tips, but it could be confusing too, as you might hear completely different opinions about the exact same racecourse.

This is why I personally prefer to see the racecourse myself, just so I get my own opinion/picture of it in my head.

The best option is if you can pre ride a race course. For a TT is it absolutely essential to pre ride it. You have to know the corners and the shortest line through the TT-course. And you also need to figure out how to pace your TT.

For a criterium or circuit-race; you should be able to pre ride a lap or two during warm-up as the laps are short.

However, for a road race it isn’t always possible to see the whole racecourse, especially if the race goes from point A to point B. This is when you have to do some research. If the race website provides good info with a map/profile make use of that. You can also use Google Earth, as it gives you a pretty good idea how it will look like. Another good thing to do is to create the race route and profile. This is pretty easy to do, on Strava for example, and will help you to understand the race course better.

Most helpful tip: write down the important things on a small piece of tape and put it on your stem or top tube.

Mileage of things like sprints, climbs, feeding zones and finish. That way it is easy to remember the important points in the race, especially when your mind is getting tired from suffering during the race.

Before you go to a race, you need to have a picture in your mind about the race course. It is important to know what will await you and during the race you should know exactly what will come up next. You need to have a personal goal for the race and a plan how to reach it. If you need help, ask your coach for advice and tips!

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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.

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/

by Brianna "Brie" Walle, ALP Cycles Coaching

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 (nor not do) when sick. 

Some basic rules: 

• Rule #1. Your health is #1, always. Period.
• 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 openly 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 tell if they are 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 (ie: sweating when you're cold)
• Scratchy or sore throat when swallowing
• Excess mucus 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 as 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.

• Increase your water and hydration and 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. 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. Fish, salmon, trout, sunlight, 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 your 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 your symptoms: Recovery 30-60 min
• Two days away from any of your symptoms: Recovery 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 a 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 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 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.

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.

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

Poor advice or over enthusiastic training can lead to a relapse

A frequent challenge as a coach is when clients come up against periods of illness. The need to manipulate training and lifestyle to allow for a return back to full health and training routine without hindrance to further progress takes precedence. A trusting relationship with a coach is crucial at this point.

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.

3 STEPS GET BACK TO TRAINING FROM ILLNESS

These basic steps in training were developed by the Australian Institute of Sport (Pyne et al. 1995; Young 1999) which we recommend to use as a guide when working with athletes:

Frequency
Duration
Intensity

1. FREQUENCY

When resuming exercise, take care to allow the body to adapt again to the physical strain without the possibility of lowering the immune system. A gradual increase in frequency of training is the path to take towards full training again e.g. a light training ride every 2-3 days, progressing to a block of riding a bike for 3 days on, one day off. This may be a 1hr to 1 1/2hr easy ride every 2-3 days until progressing to 1-2hr training rides back to back for 2/3 days in a row without adverse symptoms.

2. DURATION

Increasing the duration too soon while maintaining the frequency can put a strain on the body. It requires listening to the body to ensure it is a gradual process without risking the immune system for a second time. Only once a regular pattern of training durations are accomplished pre-illness the last step in the process can then be implemented, e.g. increasing the training to 2hrs per ride building to 3hr rides on back to back days will enable the body to handle a considerable amount of stress through prolonged durations of exercise without intensity.

3. INTENSITY

Only when recovery from both frequency and duration of training sessions is back to a regular pattern is it time to load the body with another increased intensity e.g. this must be completed in small increments as the body can respond negatively to an increase in intensity. Adding intensity on certain days initially, building up the intensity to handle training at a higher intensity on back to back rides. This can take from 1 week to 1 month again depending on severity of illness and ability to recover. So be patient!

The above process can take perhaps a week, a month, even many months depending on the severity of the illness.

ILLNESS PREVENTION

Training – Careful management of training durations and intensities; periodised approach to training and recovery.

Environmental – Limit exposure to adverse conditions; cold, rain, humidity, heat etc.

Physiological – Teaching yourself to self manage stresses that come with training and competition and be able to monitor your body’s responses to training.

Behaviour – Increasing your awareness of how diet can affect your immune system and balancing nutrients and timing calories around training patterns along with limiting your potential exposure to illnesses and common infections.

Clinical consideration – Medication and supplementation, immunisation to certain illness. Daily pro-biotic can aid prevention along with cycled uses of Echinacea during high periods of high physical stress or exposed to others with illness. Vitamin C also can aid recovery from illness along with First Defence Nasal Spray when first feeling symptoms of sickness.

ILLNESS SYMPTOMS

Poor recovery between training sessions.

Under performance during competitions and training.

Elevated heart rate during training and rest.

Weight fluctuations.

Mood swings, loss of enthusiasm and lethargic feeling.

Increase pains and soreness post training that is not part of the regular adaptions to training.

This time of year can be very difficult for any athlete and often leads to a great frustration and de-motivation. However, if carefully thought through and intelligent decisions made recovery will be quick and full.

Coach and athlete contact is even more important than ever at this time. Trust what your Coach is telling you. It is for a reason…normally because they have been where you are. They understand your frustrations and have probably made all the wrong choices to get to the point of knowledge to guide you with the right advice.

You will get back to full health. You will be able to train at your maximum and more again…to make those gains. But listen to your body, make intelligent decisions and you’ll be back fighting fit in no time.

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Dig Deep Coaching provides unrivaled complete coaching solutions from specific coaching packages to an array of sports professional services. includes sports massage, sports nutrition, performance testing, power meter rental, professional RETUL bike fit and more! 

Visit digdeepcoaching.com for more information.

by Patricia Schwager, ALP Cycles Coaching

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 by neglecting training. It's also a prime time to get sick with flu and colds. 

Below are a few tips on how to manage and keep on track, while still having fun. 

1. Get your training done before the family events.

This might mean waking up a few hours earlier, spending part of it (or all) on a trainer - or - splitting your workout over 2 sessions. Point is that you are more likely to get your workout done if it's done first thing and before the holiday events and commitments take place.

2. Be accountable during your training. 

• It's easy to skip workouts with the holiday stresses, but try not to overcommit and overlook yourself. Practice saying "no" to numerous invitations and attend to 1 quality event per day vs struggling to get to several.
• Have some company to join you during rides or workouts so that you're more accountable.

3. Eat smart and mindful - Avoid over-eating and indulging in bad food choices.

• Pile your plate 3/4 full with veggies, fruit, and carbs - then just a "fistful" of protein.
• Hot tip: spread the food flat across your plate (not piled high) to make it look full.
• Alcoholic drinks are ok in moderation, but can add to the added calories and weight! Try other drink alternatives, fore example: Non-Alcoholic Beer (try beers by Athletic Brewing - they taste like craft beers!), Kombucha or fizzy water with fruit juice (get creative mimicking a cocktail). If you do drink alcohol, remember to have 1 glass of water per beverage and limit to 1-2 max per week. 

4. After the dinner (or lunch)

Take a walk after dinner or lunch vs nap. You'll burn more calories and feel more energized. It's also a nice way to engage the entire family and friends!

Protect your health - Flu and Cold seasons in full-swing

• This time of the year is the peak of flu season and becoming sick with colds. You're even more susceptible if your immune system is already suppressed from being stressed around the holidays. Remember, if you're sick to shut it down, rest, and engage your coach ASAP.
• Read our sickness protocol, written by ALP Cycles Coach Brianna Walle for more tips on what to do if you're sick. 
• Aim for enough sleep (8-9 hours) - take a nap (up to 90 mins) if you're feeling sluggish.
• Wash your hands, use hand-sanitizer, and proper hygiene! Sing "Happy Birthday" in your head the entire washing duration to make sure you're washing long enough and make sure to clean your wrists and under the fingernails as well.
• Take your vitamins! Specifically, ZINC, Vitamin C, and Vitamin D, to help boost your immune system during the holidays and stressful times. 

Hydrating and drinking enough during your rides in the cold winter months can be challenging.

Hot Tip: Hydrate with warm liquids in your bottle (insulated sport water bottles): we love peppermint tea with honey for example. Also, electrolytes with warm water is actually pretty tasty. 

From ALP Cycles Coaching, we wish you Happy Holidays!

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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.

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/

By: Jennifer Sharp, ALP Cycles Coaching

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.

Yet in reality, it takes years of practice. Or rather, roughly 10,000 hours of practice, according to Malcolm Gladwell. That's roughly 20 hours per week for 10 years. Talk about a lot of time, dedication, and sacrifice! Hopefully, this doesn't discourage some of you from following your dreams. 

My biggest tip to those newer to sport: find joy in the process. Figure ways that you can push yourself mile after mile, week after week, and season after season.

One of the best ways to do that is to share this love and passion with your support network. It's that army of people who encourage you: coaches, mentors, teammates, competitors, officials, directors, massage therapists, doctors, friends, and family...basically anyone you come in contact with from the moment you put on your superhero spandex to the moment you go to bed and every moment in between. They all want to help you achieve your goals.

And sometimes the most important support network comes in the form of a kind word from an acquaintance or stranger. 

During my second year of racing in the Pacific Northwest many years ago, a local badass woman came up to me and said, "you're doing it right, Jen. Just keep working. Keep pushing your boundaries." 

That brief encounter has stuck with me throughout my racing and coaching career. She didn't have to say a word since we were competitors and yet she did. The beautiful part is that I get to pass that one on and share those kind words with others. The ultimate butterfly effect.

And don't forget to thank them - it's important to acknowledge and give thanks to those who have impacted your work, directly or indirectly. Words can have such a big impact - choose them carefully.

After a recent stage win in the 2019 edition of the Tour de France, team Jumbo-Visma's yellow jersey leader Teunissen, nailed it when he said: "No, I'm standing here right now, and the other riders are here too, but there are so many other people who allowed this to happen. If you see how many people are working for us at the bus, to get us ready for the time trial. Then it's obvious that there are many more people in offices or at home. We're working on the podium with eight riders, but there should've been about a hundred people on it," Teunissen said. (Cycling News Article by Brecht Decaluwé July 07, 2019 8:18pm

Photo: Standing atop the podium: ALP Coach Jennifer Sharp with ALP Athlete Wendy Werthaiser at the USA Para National Track Championships. Sharp and Werthaiser are competing this August at the ParaPan Am Games in Lima, Peru.

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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.

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

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/

While other devices such as a heart rate monitor and cyclometer can effectively be used for training, this article will focus on the usage of power meters to accurately track performance.

Why train with Power?

The advantages of a power meter are:

1. It allows you to accurately and quantitatively measure your training
   
   
2. It define areas of strength and weakness so you can fine tune your training plan to meet your specific goals
   
   
3. And, it provides a common language with which to communicate with your coach

A power meter allows your coach to see exactly what you are doing during your workouts as if they were there. It gives insight into how hard your workout was as well as seeing if you completed the workout accurately, and how your body responded to the intensity.

The following benefits to using a power meter come from Charles Howe in the article titled Empower your Training:

• A power meter eliminates the guesswork from gauging exercise intensity
  
  
• Allows performance to be precisely quantified and the training log to be more realistically and effectively managed
  
  
• Allows for the utilization of data such as pacing during interval training and time trials, as well as aerodynamic testing.

Using heart rate and the Perceived Rate of Exertion scale in conjunction with the use of a power meter provides additional, useful data in examining the body’s response to training.

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

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.

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/

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???

• 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.

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.

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

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 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.

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

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/

by David Newcomer / Customer Service Manager

Getting back to racing this year taught me some good lessons. It was a modest re-introduction, don't get me wrong. There have been some issues in the last couple years that certainly didn't help, but a lot of it was on me. I just needed to make the time and commit. That took more than I expected.

When I decided this fall to get back with a few cyclocross race, I went into it with just three objectives: have fun, learn from it, and do it again. I'm happy to report that in my first race, I achieved two out of three! And by the time I raced in the Colorado State Championship last weekend, I'd met the third objective a couple of times.

For those not familiar with racing formats, you don't need to qualify for State Championships, by the way. 

My first race was in Louisville, Colorado. It was warm, dusty, and fast. The race venue has a reputation for bad weather and is often called the "Bowl of Death." That wasn't the case this year, and my wife and daughter both joined me to cheer me on. I had fun. I learned a lot.

A couple weeks later I raced the Cross of the North in Fort Collins. Introduced my wife's sister and her husband to cyclocross racing. Didn't hurt that it was at the New Belgium Brewery. This was a 2-day race and we had a blast cheering on the races Saturday. Sunday morning brought my start time with snow and cold. The course had changed routes and the conditions made it a whole new experience. Fun? Yes, again. Learning? Oh boy.

Racing States I was nervous. Really nervous. It was even colder than the race in Fort Collins and my rear brake had acquired moisture somehow in the cable housing. It was frozen. I had to stuff the bike in the back of the car and crank the heat to defrost it while I warmed up on the trainer with my road bike. 

In cyclocross races you get called up to the start based on how many points you've accumulated in the season. To bring the point home about my participation in the state championships, I was the last name called. Fine. Made my objective this time a clear one. I'd decided to race. Race hard. The first couple races I was still getting my bearings and taking it easy. This race was going to be different. Or so I thought. 

I got a flat in the first lap. I was doing pretty well prior to that. I had already passed a number of racers and was mid-pack. But the flat set me back. All the way back. I'm going to list my learning "opportunities" here in a minute, but this one will stick with me. I don't have a pit bike. I don't have spare wheels. But I should certainly have my CO2 and inflator in my pocket, not the seat bag (though, thankfully, I at least had that). 

What else did I learn? Here's the short list.

1. Riding isn't training – Commuting isn't training. Next year will be one that sees a specific training schedule. Likely with the help of a coach.

2. Warm-Up – Find a pre-race routine and stick to it. You've got to put in some hard efforts and get ready for the start which is fast and furious.

3. Look up – Particularly in CX, you've got to see the exit of the turn. The courses demand good handling and have a lot of tight spots, challenging short hills to climb, and barriers to dismount and run over or through. Staring at your front tire helps with none of these.

4. Yes, practice your dismount and remount – But don't be too intimidated by it. You can do it. 

5. Be prepared with the right equipment – Tire choice is a big one. Toe spikes can be helpful for hills encased in ice! Clothing-wise I was fine!

7. Share the love – I introduced a few new people to the scene (thanks for cheering me on!) and ran into a lot of old friends I've not seen for a while.

Racing is a great community and it was so much easier to come back to than I'd built up in my head. The exeprience was amazing. I'm looking forward to next year already!

Scratch that. I'm training for next year!

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About the Author

by Brianna "Brie" Walle, ALP Cycles Coaching

What better way to embrace the recent snowfall here in Boulder...snow calls for skills and drills!

For our monthly ALP cycles Coaching Ride, Coaches Alison, Paddy, and Brie took the opportunity to cover essential bike handling skills that can be applied across all disciplines in cycling.

The importance of skill work includes: better balance on the bike and in the peloton, maneuvering through a pack of riders during a race, managing obstacles/avoiding crashing and how to pick up speed quickly in a mass start situation (applies to: MTB Cyclocross and Road situations).

We started our ride with our friends at the Specialized Retül Experience Center for some delicious espresso, activation stretches and warm-up...and drooled over the 2019 Specialized bike fleets.

• Bumping and balance: On the field (used cones to square off a designated space) rode 2-3 abreast, around the square, whilst bumping into each other along the way. Focus being : keeping center of gravity, shifting the bike underneath for stability and aiming to bump without going donw. Elbows and knees bowed out to help with balance.
  
  
• Starts: Lined up across the field (sprinting for about 15 seconds) in the smallest gearing combination, moving to the biggest gear combo and lastly gearing of choice. Focus on being: fastest lines, pedal and crank position, and accelerations.
  
  
• Cornering: Weaving around a section of lined posts, spaced 3 feet apart, practicing maneuvering around 1-2 and then every post.
  
  
• Wheelies & riding over obstacles: Shifting weight, pedal power transfer and core activation.

Incorporating skill work into your weekly training routine is as essential as interval training. Mistakes will be made, falls could happen, but you get up, have a good laugh and take away valuable lessons. 

Ask your ALP Cycles coach if you need or want help improving your bike handling skills.

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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.

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

Make the most of the winter training

by Patricia Schwager, ALP Cycles Coaching

The winter and the holiday seasons are coming closer. Most of our ALP athletes enjoyed their off season break sometime back in October or November and by not it is time to be back training for next season.

How do we manage to get back into training and build up for the year 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. A good winter training/build-up is key to perform. 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 goals or events for the New Year. If not, think about a goal. It doesn't need to be a race. It can be an event, challenge, or ride.
• Mix up your training with different activities, especially this time of the year. Some examples include: nordic skiing, weight lifting/strength training, hiking, MTB-ing, cyclo-cross, running, 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. There is no stress or pressure of having to perform in the next race or event and that means you can really focus to work on your skills and weaknesses. The more you work on it, the more you will improve. Common weakness we see are lack of leg speed, lack of leg strength, lack of solid bike skills and bike handling.
• Wear the right gear. Make sure you are wearing the right clothing for the dark, cold, 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 for men and women!
• Ride with a group. It is a lot easier to stay motivated if you need up with folks for a ride or other activity. The ride and training go 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 with family, friends, or for travel etc. Schedule 1-2hrs per day for yourself to get your training done and then spend the rest of the day doing holiday activities. 

Happy training!

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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.

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.

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. 

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

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.

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

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/

by Patricia Dowd, ALP Cycles Coaching-Tuscon Training Camp Chef

What’s for dinner? I recently learned this question is dreaded by many people who find cooking a chore, intimidating and something they would rather not spend their time doing.

I love to cook and find it relaxing. It’s a way for me to: be creative, support local farmers and ranchers and eat seasonally. Preparing good food for myself, friends and family is one way I take care of myself and show love to people in my life. One of my most favorite things to do is cook dinner, drink wine and listen to music with Erik, friends and family. I am lucky to know people who also like to cook and appreciate good food.

During the ALP Cycles Coaching Tucson Training Camp, I was the camp chef. Every morning I cooked breakfast for 20 hungry cyclists; three nights I made dinner.

One of the most well received meals I prepared during camp was roasted chicken. If you have time after a long ride on a weekend, or a rest day early in the week, toss a whole chicken into the oven and use the chicken meat for a few meals later in the week. Easy, delicious, healthy and not super time consuming cooking. You can do it!

Whole roasted chicken (adapted from Dr. Junger’s Clean)

One of my favorite meals – whole roasted chicken with veggies. You can use the meat and roasted veggies for meals later in the week and use the bones for making a soup broth.

Get yourself:
-14 to 15 pound whole chicken (buy local, organic if possible)
-Fresh sage, rosemary and or thyme (use dried herbs if you have those on hand)
-1 small onion, coarsely chopped
-1 lemon, coarsely chopped
-A few cloves of garlic peeled
-Veggies of your choice: Carrots, parsnips, mushrooms, onions, beets, butternut squash – whatever veggies you like and have on hand. Root vegetables will probably withstand the roasting process better. Use enough veggies to cover the bottom of a roasting pan.
-Olive oil
-Sea salt or course kosher salt
-Fresh ground pepper

Directions: Two hours before roasting, remove chicken from the refrigerator to bring to room temperature. Remove any organs from the cavity. Rinse chicken and pat the inside and out dry.

Preheat the oven to 475°F (Pro tip: open the window in your kitchen. High heat cooking = smoking up the house. Trust me on this one!) Generously season inside the cavity with salt and pepper. Fill cavity with some onion, lemon, garlic and a few sprigs of herbs. Slip hand under the skin of the chicken over the breasts and legs without ripping the skin. Place several sprigs of sage, rosemary and thyme, garlic and lemon under the skin. Drizzle a small amount of olive oil over the chicken, rubbing all over the skin. Season generously with salt and pepper.

Prepare vegetables, leaving them in fairly large chunks. In a large bowl, toss with 1-2 tablespoons olive oil plus salt and pepper. Spread in a large roasting pan. Nestle chicken into the center of the vegetables. Roast for about 1 hour, or until the chicken is golden brown, and the juices run clear. Remove from the oven and let sit for 10 minutes before carving.

While chicken is roasting, make some brown rice or quinoa. Make more than you will eat with your chicken dinner, saving leftovers for meals later in the week.

Carve chicken. Enjoy with roasted vegetables, salad, rice or quinoa. A nice glass of white wine or zinfandel goes great with roasted chicken.

Store roasted chicken meat in the fridge. Store carcass in fridge or freezer. Use to make soup broth.

Not sure what to make with the chicken meat? A few easy weekday meals:

Shredded chicken tacos

Shred cooked chicken. In a medium bowl, combine chicken with cumin, chili powder, salt, pepper and fresh lime juice. In a medium skillet or cast iron pan, sauté some chopped onion, garlic and jalapeño for a 3-5 minutes. Add seasoned chicken. Cook until fully heated.

While chicken is cooking, heat corn tortillas (over an open flame, in a little oil in a pan, in the oven on a pizza stone). Top tacos with avocado, lettuce, fresh lime juice, cilantro (unless you are Alison Powers and do not like cilantro!), cheese, salsa, hot sauce. Serve with rice, and/or black beans. Or toss everything into a tortilla for shredded chicken burritos!

Chopped chicken salad (with quinoa, rice and/or leftover roasted vegetables)

Chop cooked chicken and leftover roasted veggies (if using). In a large bowl, toss in lettuce, arugula, mixed greens or kale. (If using kale: shred kale from stalks, massage kale, add salt and a little lemon juice, massage until kale is dark green. Let rest.)

Add salt and pepper to greens and toss. Add chicken, leftover veggies, rice or quinoa. Add chopped cucumber, shredded carrots, whatever veggies are in the fridge and sounds good to you.

Add lemon juice, olive oil and your choice of vinegar ( I like a combination of rice, red and balsamic vinegar in my salads). Toss salad with your hands to fully combine and coat vegetables with salt, peppers, olive oil and vinegar(s).

Top with roasted pepitas, toasted walnuts or almonds. Eat and enjoy!

Cooking at home and eating healthy is one way you can improve and meet your overall health, fitness and training goals. You get to choose how you fuel your body. Fuel it well. Bon appetite!

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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/

By Jennifer Sharp, ALP Cycles Coaching 

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.

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

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/

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.

1.  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

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.

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

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/

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

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.

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/

By Jennifer Sharp, ALP Cycles Coaching

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.

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

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/