By: Jennifer Sharp, ALP Cycles Coaching

Life as we know it has derailed without a foreseeable ending to our self-quarantine status. Watching the new produces a roller coaster of emotions while we battle an enemy we cannot see. Events have been canceled, everything has been put on hold and you've got to find ways to exercise your body and mind in order to stay sane these days. 

As a coach, this makes things especially challenging because we know our athletes no longer have events to peak for, motivators to strive toward or even communities to connect with in-person: many reasons we are all part of this sport. And though some athletes may be dealing with harsher realities than others: they work in the health care industry, the service or essential needs categories (THANK YOU for all that you do!), others may find that their extroverted selves are going insane without the face to face interactions they crave. And yet another group of introverts is quietly praising the quiet and distraction-free time they always hope for. 

Regardless of your disposition, if cycling is your thing, now is the time to examine what you want to get out of this precious hunkering downtime. And now it's time to choose your own adventure...

Option 1: The athlete who detrained and did too little. Without some sort of race on the calendar to train towards, what's the point? My couch is more comfortable than getting outside. And the trainer? Forget about it. That's for those nasty winter days and since the weather is good, I don't want to ride that. My CTL is plummeting and maybe some of the joy in my life from riding two wheels is now replaced with ice cream or video games. 

Option 2: Having extra free time to train is great! This athlete is embracing the extra time on their hands without taking a break and doing too much! They went from 8 hours a week on the bike to nearly triple that amount. Now that group rides are indoors and on Zwift, they can take advantage of EVERY SINGLE group ride, multiple times a day. They've been running on empty for nearly three weeks now, close to burning out without realizing it. But there's one more group that they have to fit in...

Option 3: The athlete who trained just right. They work with a coach and co-created a well-designed training plan that takes into account their life stressors, age, and available time to train. Sure they may not have a specific goal at the moment, but they embrace the process that training provides and know that their time to compete and race will come soon enough. This balanced approach gives the athlete enough stimulus each week to stay engaged and also systematically builds training stress. It also includes recovery so that it doesn't run athletes' immune system into the ground and also works on that athlete's weaknesses.

So which adventure will you choose? If you fall into any one of the above categories, a coach can help. For the demotivated athlete, the interaction you have with your coach on a daily/weekly basis can provide you with the life raft you need to get back on track. It also provides a level of accountability. For the athlete who trains too much, you need assistance to make sure you're not overreaching and digging yourself into a hole that may compromise your immune system. A coach can still provide a lifeline to those that fear of missing out.  

A coach is here to help. We're here to listen. We're here to problem solve and get you back on track. We're here to help you avoid common pitfalls and also encourage you along the way. And we're here to motivate you to keep pushing and keep the big picture in mind. 

Need extra motivation in the next few weeks? Join us for our 6th annual ALP Cycles Coaching Climbing Challenge!

by Brianna "Brie" Walle, ALP Cycles Coaching

2020 is just around the corner! Our athletes are getting pumped thinking about next year; the races they want to win, making the podium and getting faster, better and stronger. This week's blog post is about how to set goals that are S.M.A.R.T. 

The acronym "S.M.A.R.T," is often used in the realm of Physical Therapy (PT). PT's will work with their patients to create S.M.A.R.T goal(s) to essentially help them build: strength, mobility, and lead healthier, pain-free lives. S.M.A.R.T stands for Specific, Measurable, Achievable, Realistic, and Timely. The goal of S.M.A.R.T is to incorporate all of these criteria to help focus your efforts and increase your chances of achieving your goals. 

What does this look like in the context of 2020 racing goals? Below is an example: 

S.M.A.R.T. goal: To place top 5 at USA Individual Time-Trial Championships (Women's Pro)

Facts:

• The TT is 32.3km (20.1 miles) and you strive to do it under 45 mins (27.41 miles/hr - 44.11 KM/hr).
• You have a general idea of your competition's strengths and weaknesses.
• You have done the research and know the previous year's average speeds and times for a similar or same course. 
• You know that the time is likely achievable as you've done 20 min FTP efforts in about 10 miles, and know that it may not be realistic to put out the same effort for twice as long, so you add some mins (ie: 5 mins). It's an undulating course and tops at 500ft gain.

Applying S.M.A.R.T

• Specific - target a specific area for improvement. For Example: Improve pacing of a 20 mile LT effort (and in under 45 mins) on undulating terrain. Workouts geared at pacing, cadence drills, and increased time. 
• Measurable - quantify or at least suggest an indicator of progress. For Example: LT efforts with weekly builds: 5 mins each week, working up to 45 mins as the estimated race time. Each week is treated as micro "check-in" to practice pacing, ultimately ending at the 45 min point. In race-season, retest (1-2 times) on a similar course to measure improvements and work on weaknesses (ie: pacing - not blowing up in the last 50% of the TT - finish strong)
• Assignable - specify who will do it. For Example: athlete is responsible for completing the assigned training, coach is there to check in and guide the athlete. The training is specific to the goal and the athlete must understand that in order to improve, the homework needs to be done.
• Realistic - state what results can realistically be achieved, given available resources. For Example: if you're unable to hit the sub 45 min mark, revise the goals to match. This could mean revising your time to 47 mins and a top 10 placement. The use of power meters and heart rate can help with your pacing efforts. 
• Time-related - specify when the result(s) can be achieved. For Example: you know Nationals is in May and that you have a monthly test at the specific distance (20.1 miles) as "milestones" - the milestones are a time to revise the goal as needed.

S.M.A.R.T goal setting is a fantastic, organized way for an athlete and coach to create goals. Now is the perfect time to meet with your coach and start the process. Learn more about our coaching services here. 

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

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 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!

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

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://primalblends.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://primalblends.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.

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

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://primalblends.com/

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.

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

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://primalblends.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://primalblends.com/

by Patricia Schwager, ALP Cycles Coaching

Some of the ALP athletes 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.

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://primalblends.com/

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."

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

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://primalblends.com/

By: Jennifer Sharp, ALP Cycles Coaching

Got the winter time blues? As the winter solstice approaches, it may seem like FOREVER until the warm summer months. Whether you're finishing up cyclocross this week at Nationals or completed a full road race season and in the midst of some serious winter base miles, now is a great time to check in with your goals for 2019 and beyond. 

As a coach, I'm frequently asked by those new to the sport: how do I know which races to target?

I recommend doing a season end review if you haven't already. Which races brought you joy? What courses did you love and which ones did you struggle with? Take an honest inventory of the races you completed in 2018 and see which ones you're already looking forward to in 2019. If this is your first season - the world is your oyster! Try as many different types of races you can to get a feel for what your preferences are.

 Once you've narrowed down which races you'd like to do, pick a couple of target races you'd like to focus on. Whether that be a national, regional or local event - figure out where it is on the calendar and start working backwards. If you know you'd like to target the Colorado Classic for example, you'll want to figure out the demands of the race. You'll want to peak for late August, and chances are it's going to be a hilly route and at altitude. What terrain will the race encounter? What kind of competition will show up? How can you best prepare for it? And what kind of races can you do in preparation for it? By doing your homework early, you can figure out what kind of training and races that will help you best prepare for those target events.

When picking target races for the season, this is a great opportunity to take inventory of your strengths and weaknesses. How does your targeted race align with your talents? What can you do during the off season to sharpen your strengths and lessen your weaknesses? Getting a good bike fit, building strength and flexibility in the gym as well as working your mental game can pay big dividends come race season.

Approaching your next season can seem overwhelming - there are a lot of factors to consider! This is where a good coach can help - someone who can look at the big picture and guide you in a designing solid training plan that will help you accomplish your cycling goals.

Still unsure of where to go from here? Contact an ALP Cycles Coach today and we can help you take the guess work out of navigating a race season.

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

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://primalblends.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!

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

About the Author

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.

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

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://primalblends.com/

By: Jennifer Sharp, ALP Cycles Coaching

It's summer in the Northern Hemisphere and temperatures are heating up. While each person responds differently to heat (some thrive, others wilt) there are a few things you can do to beat the heat and ensure you maximize your performance. Below are several tips that you can start using immediately that might help. 

When should I ride? Keep in mind the time of day it's the hottest. In Colorado, that means from 11am - 6pm is HOT. We highly recommend getting up early (at daybreak, if possible) and getting in those big, hard miles early before the heat of the day.

What should I drink? While water is the obvious choice, athletes also benefit from a sports drink of some sort. As you exercise, you lose water and electrolytes through sweat. Hydrating before you head out on a ride is one way to combat this loss of valuable fluids. I've personally had great success by drinking a preload hydration mix (that has an increased amount of sodium) 60 minutes before an intense effort like a crit or short track race, or even a long, intense training ride followed by a bottle of cold water (we like Breakthrough Nutrition's NBS line of hydration, pre load, and recovery mixes). 

How do I stay cool? Two words: ice socks. Yes, it might seem a little weird when you buy a box of knee high panty hose at your local pharmacy but filling it with several handfulls of ice and tying it up and putting it on your back between your shoulder blades, will give you instant relief from the heat. Why panty hose? Because when ice melts, you'll have a small, discrete carrying case that you can reuse. In really hot conditions (85 degrees and hotter) Alison said she's also emerged her jersey in a cooler full of ice water and then puts it on just before she raced. I also recommend carrying an extra bottle of full ice and dumping it on your head throughout the effort to stay cool. Or get someone out on course to douse you with some water. 

How can I acclimate? If you really suffer in hot conditions, the best way to acclimate to them is to ride in them. Unfortunately there's no easy way around this. You can take it slow by starting your rides in the morning and working toward riding during the heat of the day. Start off exercising easy and slowly increase your intensity. Heat acclimation happens within 4-9 days of training and full acclimation occurs in about 14 days. Here's a link to University of Connecticut's Head Acclimation recommendations: 

When should I stop exercising? Cycling is earmarked with pain and suffering. We push our bodies to exhaustion and beyond normal warning signs. However, heat exhaustion and exertional heat stroke should not be taken lightly. If your body has a difficult time with heat and you feel like you may pass out - then stop. Using the tips above should help with dealing with the heat. 

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

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://primalblends.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://primalblends.com/

By: ALP Coach Patricia Schwager

While working at the team TIBCO-Silicon Valley Bank Pro Women's Cycling camp this spring, I had the chance to go to the FASTER AZ wind tunnel in Scottsdale Arizona. I spent a whole day at the wind tunnel with 3 of the TIBCO riders. I never had the chance to test my bike position/ equipment in a wind tunnel during my own racing career. So this day at the wind tunnel was a very interesting experience for me. It was impressive to see the results of each rider and understand how individual the most aero position really is.

Since this year, the team has a new wheel sponsor with EDCO wheels. Fun fact is that EDCO is a Swiss company/ brand and they name all their wheels after Swiss mountain passes or climbs :) The US headquarters of EDCO actually is at the FASTER wind tunnel so the partnership includes wind tunnel testing.

What did we test at the wind tunnel? The goal of the testing was to make our riders faster on a TT-bike. This means to find the best/ fastest wheel combination(s) but also to optimize and make the position on the TT-bike faster. EDCO offers a bunch of different wheel types/ sizes. We tested the following types: 65mm, 85mm, 105mm (rear) and disc wheel (rear). For each rider the test session in the tunnel took about 1h30. For the whole test session, the riders were wearing their full time trial racing outfit with: long sleeve TT-suit, TT-helmet and aero shoe-covers. The riders had to complete 7 to 11 blocks of 10mins at or slightly below threshold. For each 10min block, another wheel combo got tested and wind speeds and angles were accounted for. As you can imagine, this was a pretty hard WO for the riders!

Interesting facts that I learned from wind tunnel session include:

-using a disc wheel for the rear is not always the fastest solution. It depends on your body position, your equipment, wind conditions etc.

-going lower with the front end doesn't always make you more aero or faster!

-there are 2 general types of TT body positions: people with a flat back and people with a round shaped back

-Long hair or pony tails are not fast...try to hide all your hair in/under your TT-helmet.

-the best/ fastest/ most aero wheel combo it not the same for each rider! It depends on the rider, body position etc.

-relaxing your back between your shoulders and dropping your chin  close to your hands as they grip the aero bar extensions is a good way to make your front end more aero

This day at the wind tunnel taught me a lot and our riders will for sure faster on their TT-bikes!

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

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://primalblends.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://primalblends.com/

By: Jennifer Sharp, ALP Cycles Coaching

As a coach, I'm always looking for ways to improve my coaching game. I read anything sport psychology I can get my hands on, study race tactics, share information with other coaches and I also get to apply self-coaching to see if what I'm sharing actually works.  I'm also blessed to be married to a coach and we frequently bounce ideas off of one another. When I found myself floundering in the national level crits this season, struggling with how to surf the front of the field verses tail gunning the back, Benjamin had some suggestions. But it was ultimately up to me to figure out how to apply those skills and execute them within the field. Below are the tactics I applied to my game this year that made a significant difference. No matter what level of racing you're competing at - these tips will come in hand to elevate you to higher levels. 

Have confidence.

At this point in the season, you should have a pretty good idea of how your fitness compares to others. And if you raced as often as I did (55 races this season and counting...), make no mistake - you should be fit. Start the race with the confidence of knowing you can finish. You belong here. Own it.

Mindset is everything. 

The moment you pin your race number on your jersey, claim that time for yourself. Don't let anything penetrate your bubble. Turn your phone off. This is your time. Don't let distractions get in your way of performing at your best. Warmup to your favorite music, feel into the effort and get mentally ready to go to battle. These women you're about to race are not here to just ride around with friends - they are here to beat you. Get ready to turn it on and show up to the line prepared, sweaty and ferocious. 

Establish your spot. 

Regardless of the size of your peloton, you need to establish your spot. Instead of backing off and out of a spot because someone else wanted it more, make yourself big by getting in and out of the saddle, broadening your shoulders and anticipate accelerations. Find the flow in the course. Stick to the faster routes- on the outside of corners, sheltered out of the wind, and get ready for the surges. Focus on leg speed - distribute the workload through high rpms instead of clunky accelerations, which can also translate into burning matches. 

Be patient. 

After about 20 minutes of racing around and feeling like your head is going to explode, things will ease up. Don't waste any unnecessary energy in the first part of the race. Remember - everyone feels good in the beginning. The trick is to manage your energy so you have enough left in the tank for when it matters most - the finish. (Note to self - ahem, Jen!)

Practice positive self-talk. 

This one can apply to any time you're on the bike (or off of it, for that matter). Tell yourself good job! during the race. Celebrate small victories. We often beat ourselves up by criticizing our every move - instead, be your own cheerleader. Focus on process goals during the race such as cornering and passing 2-3 people per section verses outcome goals. 

Keep at it. 

Cycling is full of failure. The only way to get better is to keep at it and continue to work. That means throwing yourself back into a race even when you come in dead last. Learn from your mistakes, apply them to the future and keep challenging yourself to continue the journey.

Have some tips that work for you that you'd like to share? We'd love to hear what works best for you. Please leave a comment below! 

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

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://primalblends.com/

By: ALP Coach Patricia Schwager

Fall is right around the corner. The road racing and MTB season is coming to an end, many of my athletes have already completed their last race for 2016 or then they maybe have 1 or 2 races left. The question is now what? Taking an off season break already is a bit early- even though your mind is probably tired and the motivation not as big anymore. But if you slack off with your training now then that will certainly have an impact on what kind of level you kick off your 2017 preparation. So how do we manage to maintain fitness while giving ourselves a mental break?

Time to come up with a plan! That's also why working with a coach year-round is important. Here are a few tips on how to make the most of fall training:

Have a goal:

As always- having a goal is more motivating. Think about a goal, it doesn't need to be a race. It can be an event, challenge or even a competition in a different discipline. In case you are looking for a goal this fall: our ALP Cycles Coaching climbing challenge could be your ideal goal. We created the climbing challenge last year for the first time. The idea behind is mostly because we were looking to create a goal/ challenge for our athletes in the fall time. Follow the link below for more info about the 4 days climbing challenge which takes place at the end of September/ early October: https://primalblends.com/blog/2015/09/01/alp-cycles-coaching-inaugural-climbing-challenge

Mix your training up with different activities:

Variety is key to keep your motivation level high. Mix your training routine up with different activities like: hiking, MTB-ing, cyclo-cross, strength training, running, yoga etc. This will also help you to already make the transition to cross training which should be part of your winter training.

Work on skills and weaknesses:

Fall time is a great time to work on your skills and weaknesses. There is no stress/ 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.

Ride with your friends:

Having less structure in your training is a great opportunity to ride with a bunch of friends or joining group rides etc.

Fall training should be fun. Make use of the (hopefully) still nice weather and enjoy to spend time outdoors. It is also a good time to reflect on your past season. What went well, what goals did you reach or which goals did you miss? Think also about new goals for next season!

Happy fall 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.

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://primalblends.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://primalblends.com/

by  Jennifer Sharp, ALP Cycles Coaching

As winter becomes a distant memory and spring arrives with a bang – you can look back and reflect on the dozens of intervals, hours of gym workouts, and mental preparation you’ve devoted to the dark winter months. Race season is here!

Whether you’ve been racing for several weeks (or months!) or just getting started, below is a checklist of important things to do before you toe to the line.

Clean your bike. My husband told me when he ran the USA Cycling Junior National team showing up to a race with a dirty bike, especially when traveling abroad, was forbidden.

Think about it – you’re  about to push your limits on your equipment (and in their case, representing the United States; and in your case, representing your sponsors) – whether that be cornering, descending, climbing, etc. You want to ensure your bike is in excellent working condition and by cleaning it you may stave off disaster before it strikes. A thorough inspection could reveal a worn out tire, rubbing brake, mis-firing shifter, loose headset, etc. While you may not know how to fix everything you encounter, being aware of any problem and then takin your bike to a mechanic can save you a lot of time, money, not to mention skin.

But how do I wash my bike? Good question! Here’s a good place to start.

And while you’re at it – don’t forget to change your DI2!

Pack your race bag. It’s nice to know that everything you could need is packed and good to go the night before you race. Early mornings make it challenging to make sure you grab everything. And even though you’re likely to forget something at some point, the list below should help you eliminate any last minute scrambles.

Race Bag:
– Helmet
– Jersey and shorts or skinsuit (used for time trials, cries and track)
– Socks
– Cycling Shoes
– Base Layer
– Arm Warmers
– Leg Warmers
– Knee Warmers
– A trainer or rollers
– Embrocation
– Heart rate monitor
– Garmin
– Lube
– Spare tubes
– Pump
– Water Bottles
– Nutrition
– Allen Key
– Safety pins
– Sunscreen
– Recovery drink

Once you get back home from the race, un-pin your number form your jersey, throw it in the wash and then once clean and dry, put your race jersey, shorts and/or skin suit back in your bag.

Create a race plan. “Failing to plan is a plan to fail.”

Whether you’re showing up at a local race, nationals or world championships – you should have a plan. Talk to your coach about coming up with an appropriate race strategy. Race plans could include being the first person into a technical section, positioning yourself in the final few laps of a race, going for a breakaway, etc. Have a plan, stick to it and enjoy the process. If that plan doesn’t work, then reflect on why and what you could do better next time. Every single race is an opportunity to be better – write down what worked and what didn’t so you can learn from it.

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

ABOUT JENNIFER SHARP

by Raquel Miller, ALP athlete who works with Coach Alison Powers

April 2013 was my first month of coaching with Alison Powers/ALP Cycles Coaching. Nearly three years later, and she is still my coach, even though I have decided I no longer want to be a bike racer; just a fit person. My last race as a “fully committed” bike racer was August 14, 2015. I would love to, however, do a few Friday Night Kreb Cycles races in Riverhead, NY this coming season because they are fun, on the way to the beach, and you could not ask for a better group of people to spend your Friday nights with!

I put the words fully committed in quotations because together they are subjective, and are greatly influenced by the lifestyle you lead. I raced a total of five years. (Yes, I know, not long compared to most people in the sport, but given my athletic background, I feel qualified to write this blog entry.) I had a few jobs during that time, and I even had a year or so where I was unemployed. For the record, being unemployed did not get me into better shape, or make me a better bike racer. I had my worst race season that year.

I worked in finance for a bit, commuting to Wall Street from the Upper Eastside (a horrible commute) and sat on my butt for the greater part of eight hours. Most days, after work, I sat in my care anywhere from 15 minutes to two hours searching for parking. In New York City you do not get to keep the same parking spot (on the streets) all week long unless you would like to pay for a cushy parking garage spot, which would compete to the cost of a nice Midwest apartment. I know because I am from Indiana.

My last year of racing, I worked as an Exercise Physiologist with our most precious population, geriatrics. I taught Strength, Mobility, and Balance classes at various assisted living and independent living homes in Manhattan, Brooklyn, and Queens. I knew prior to taking the job that it would require a lot of commuting, driving, public transportation, and walking. The commuting was tiring and far more than what most people would like to do, especially in the New York City area, but overall I loved the job. Really cold days were awful. Really hot days were twice as awful. I sweat a lot!

The worst part about having a job is how it affects your training. Let us be really realistic here – the majority of cyclists in the United States work some type of job. This is a fact; one I do not even need data to prove. Some people work 20 hours per week, while others work 60+ hours per week. Some have jobs where they sit all day, while others are on their feet all day. Some people work for home, while others have to report to an office. Some work year round, while others get their summers off. Some have high stress jobs, while others have low stress jobs. You get the point.

When an ALP Cycles Coach is preparing to work with a new client, or renewing an existing client,t hey ask you to fill out a New Athlete Questionnaire. My favorite questions was always: How many weekly hours do you have to train? Be realistic. TO TRAIN includes, yoga, strength training, etc., not just bike riding. REALISTIC – what is the meaning of realistic to a bike racer?! We all want to do as much as possible to be fit and fast. But was it realistic for me to tell Alison that I had up to two hours per day to train Monday through Friday when I knew everyday of my life would not be stress free; the trains would not always operate flawlessly or at all, the traffic would not be a breeze, the weather would not always cooperate, I would likely not find parking in 15 minutes every time, I would not feel fabulous everyday, and I would not always fee like riding on prescribed ride days. For the majority of my bike racing years with Alison, I rode a total of four, max of five hours, during the week, with two days being rest days. On the weekends, I would ride two and a half to four hours each day, rarely doing two, four hour days back to back. For me, this was really realistic, and the reason why I thrived with Alison’s coaching.

The moral of the story: Be a “Really Realistic” Bike Racer. It is virtually impossible to toe the line with competitors who have the same work/life/family balance challenges as yourself. These are the uncontrollable. The good news is, there are far more controllable; training, diet, sleep, attitude, etc., that can have a positive (or negative) effect on your training and racing. Do not “compare to despair”, as my favorite yoga instructor used to say. Focus on you, and the time that you really, realistically have to give to the sport of cycling, not what your friend or competitor can give. In fact, using this approach with all things in life will make you a happier, healthier, and far more balanced human being!

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

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://primalblends.com/

by Mia Cheeseman, Athlete that works with Jennifer Sharp, ALP Cycles Coaching

Too often, life gets in the way of our cycling training. If it’s not work, it’s a relationship or family stressor that inverts itself ever so inconveniently, thus creating a challenge to find a way to balance it all out. This past year I lost a few members of my small family and I wanted to be there for the remaining survivors. But there’s the cycling plan. The plan in your Training Peaks calling out your name, “Youuuuu whooo, Mia!! You’re going to lose fitness and become a complete blob if you miss this week’s workouts.”

One way I found helpful to conquer that voice in my head was to take my workouts mobile. I brought my trainer, stretchy band, and dumbbells with me back home and set up shop in my Grandma’s garage (a balmy 32F that my workouts increased to 40F!). I only had one set of dumbbells so for some of my strength training, I filled up jugs of empty detergent (approximately 8lbs). It was my little slice of solstice and a solution that was close by to minimize time away from family. I’d slide into Starbucks and grabs a low fat turkey bacon sandwich for quick grub on the go (less than 250 calories, some protein) and a coffee (free refills for Gold Card members) and do 25 pushups in the restaurant bathroom. Unconventional, why yes, very, but hey, I got 90% of my workouts done without compromising too much.

Striking a balance is a life long journey but it starts with good communication. Let your coach know and she’ll help by granting permission to do what you gotta do for your priorities in life. And when you can’t quite get to everything, do what you can when you can.

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

by Jennifer Sharp, ALP Cycles Coaching

When I first started racing a decade ago, cyclingnews.com had a section in their website dedicated to mental training. I gravitated to this section more than tech reviews or race results – I wanted to know what I could do to train my mind to become a champion.

Since discovering a love and passion for all things sport psychology related, my bookshelves and mind are filled with mental tools I’d like to share. Below are a few tips to help you step it up this coming season and prepare for any goals you may have.

Surround yourself with positive people and those you admire. We all have cycling heroes, both locally and abroad. I’m fortunate to work with Alison Powers, the only person in history to win all three USA National Championships in one year and who has mastered teaching technical skills. I learn something new every time I’m around her. What I admire most is that she’s upbeat, positive and loves to teach. Here demeanor has a positive impact on how I approach coaching and training. Surround yourself with people you look up to and that are positive.

Observe habits and ask questions. What is it about successful riders that put them ahead of the rest? What do they do in their down time? What are they reading? How often do they drink while on the bike? What do they do for their mental training? Try some of their habits on for size and see which ones work for you.

Find a mentor. Or two. Or three. Mentoring is a personal development relationship in which a more experienced/knowledgeable person helps guide a less experienced/knowledgeable person. Having multiple mentors can help broaden your knowledge. A mentor is different than a coach since it is relationship based verses task oriented. You hire a cycling coach to get better at cycling. And a mentor can shed some light on cycling but also focuses on the bigger picture.

Branch out. Be open to other learning opportunities such as other sports. Broadening your perspectives can open up new ways of thinking and approaches. Try looking into tennis, golf, basketball, or even Formula One to get a grasp of high performance. People are doing incredible things in all areas of life – don’t limit yourself to just learning from cyclists. Study the greats and you can learn new insights. If you want to step things up this next season, look to those who inspire and motivate you to figure out what they’re doing right and implement it in your mental training. Greatness awaits!

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

by Abby Mickey, ALP Athlete and UnitedHealthcare Pro Cycling Team Member

Every year comes with new challenges. The key is to take those challenges in stride and learn from them. Challenges are good for you. They help you grow as an athlete and, more importantly, as a person. This year I had no shortage of challenges, from dealing with cracked teeth the entire season resulting from a crash in the early spring to putting way too much pressure on myself and eventually (sooner rather than later) cracking, this year was a tough one. But, every year is tough in it’s own way, right? Right.

The number one thing I learned this year is that while putting a little pressure on yourself is good, you want to perform well, you want to be the best, it’s easy to get carried away and overloaded. I say putting pressure on yourself can be good because it will make you work harder. I believe that it is easier to deal with pressure from yourself than pressure from a team or an individual, but that’s just my personal opinion. Anyway, putting pressure on yourself can be good but as with everything in life, moderation is key. If you put too much pressure on yourself, that’s when the stress comes. For me, going into the year on a big new shiny team, I was so eager to prove that I was good enough that every single misstep, every failed race or even training ride, was the end of the world. It didn’t take long to wear on me. I race better when I am calm, I know I’ve prepared the best I can, I know the plan, all I need to do is ride. I learned to go easy on myself, because by April I was my own worst enemy. Once I figured out how to use the pressure to my advantage, in training rather than racing, I got a lot faster (and a lot more fun) to be around.

Another really excellent lesson I learned this year was to work on your weaknesses. This was a really fun lesson to learn. It was June, and I wasn’t racing very much, so I called up teammate Cari Higgins and asked if she would race Tour of America’s Dairyland with me. I would be lying if I said she didn’t laugh at first. That was was the general reaction when I showed up on the starting line of the first criterium, why is there a climber in our race? By day 3 I was never farther than 10 places back. By day 6 people no longer gave me a hard time about being at a criterium series, instead they started saying “great race” and “you’re really good at covering,” and by the last day I was one of the gang. It helped a month or so later when I FINALLY made “crit squad,” the group of riders who does the criterium in the states on UnitedHealthcare, my trade team. That was, without a question, the highlight of my year. No, I’m not kidding. I cried. Because it showed how far I had come and how hard I had worked.

Weight is not everything. As a climber, this is a really hard lesson to learn. It’s easy to say it, easy to think it, but the second you’re on that climb and someone is going pas you, you’re thinking “darn, I would have been faster if I was three pounds lighter.” This might be true, you might also have been faster if you’d been sleeping through the night, or if you’d had enough to drink throughout the race, or if you hadn’t been off the bike for 10 days because of a concussion. Weight isn’t everything, and getting totally crazy about dropping two extra points isn’t good for your head, and sometimes it’s not good for your body either. Eating a cookie is not going to ruin your entire season.

From the beginning of the year I started studying diets. At first I was attempting a very low carb, heavy fat and protein diet. I wasn’t losing weight and I wasn’t riding well either. I would get crazy hungry on rides and then every few days completely lose control and eat an entire medium bag of M&M’s. Then, I tried counting calories. Like every single calorie I ate, and not subtracting the right amount of calories I was burning on rides, because I was like “oh I’ll lose weight faster.” This resulted in a similar situation as the low carb diet I’d tried, and it was pretty stupid, honestly. I was grumpy, and riding like crap, obviously. Finally, in July, I found what worked for me. Via trial and error, which I think was really good for me, I figured out that I NEED carbs for breakfast if I want to get through a ride alive, and I NEED protein if I want to recover in time for the next day. This is basic science, and every single book about cycling fitness and training will tell you to eat carbs and protein after a ride, but I had to learn it on my own, the hard way. I learned it’s way more important to focus on training and letting the weight lose itself than to focus on weight and have training come second. Writing that now I’m smacking myself on the forehead and thinking it should be common sense, well it wasn’t for a while, but I am so glad I know that now.

This leads me to the last thing I learned, bike racing isn’t everything. It is so so important, especially for women as we will not make a living at racing bikes, to have other interests. If you’re at your target race, for the year, and you fail, you need something else to show you that it’s not the end of the world. Throughout my crazy dieting attempts in the early season, and because I grew up in restaurants my parents worked in, I started to really love to cook. And as the year went on I got more and more into cooking. Now I am plotting going to culinary school and dreaming of opening my own restaurant. It’s so important to be able to focus on something other than bike racing, something constant that isn’t going to change. Boyfriends and girlfriends or friends are great, but you also need to take care of yourself, you need to be able to pick yourself up when you fall, and if you’ve got something in your life that is constantly there, whether it be school, reading, painting, brewing beer, whatever, you’re life in general will be better for it.

Alison only asked me to write about three things I learned but I couldn’t cut out the fourth. To summarize: don’t be too hard on yourself. Always test your weaknesses. Weight is not everything. And have other interests. I think these things are so important, and I can barely wait to use these new lessons next season. The base period for 2016 is about to start and all I can say is, bring on the new challenges! I can’t wait to keep learning and growing next year with the help of Alison Powers and the UnitedHealth Pro Cycling 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://primalblends.com/

We are entering part of the year when all of our focus is on the first races and how we are going to fare against our peers after a hard winter’s training.  The excitement is part of the anticipation, as the sign on sheet awaits to kick off the 2013 season.

What you maybe haven’t thought about is how you will fit in your training and progression through the racing months, enabling you to get the most out of your racing and still develop specific areas and build towards your ‘A’ event.

This is a real Juggling Act.  So, what are the factors you need to take into account?

• Current levels of fitness
• Ability to recover and how you have trained to improve this over winter
• What your ‘A’ event and ultimate goals are for the coming season
• How much you have improved your weaknesses prior to the racing season
• Illness/injury that might inhibit your racing when started
• Race program leading up to ‘A’ event

So often we see riders head into the season with good legs and improved fitness from the previous year, only to see that form disappear by April.  The normal quotes we hear in the cycling community are that the rider is ‘burnt out’ or has ‘over trained’ during the winter period and simply could not sustain the form.  More than often this is not the case and the loss of form is down to less obvious factors.  More than often it is actually from a cycle of de-training come the race season.  Strange? I hear you say.  Well, not really.

When we hit the race season, we often place all of our physical and mental energy into the weekend and our focus is on results.  Of course, this is not a bad thing, but we have to keep our focus on mid week training and continuing to work on areas we need to develop and specifics necessary for peak events.  The de-training often comes from too much rest pre and post race, which is a far reduced physical training stimulus than may have taken place over the winter months.  An example of this is a typical Sunday race, the lead up and subsequent recovery from this.  Traditionally, Friday is an easy or rest day, Saturday is an easy pre race spin of a couple of hours, Sunday is a race (2-3hrs) and Monday is another rest day.  So, you can see from the example that only 1 day involves proper physical training stress (the race on Sunday); out of 4 days this is not a lot.  Take into account a puncture/crash or abandoning a race, this again constitutes a lowering of any physical training stimulus or progression that is needed to maintain or grow your form.  Of course, there are many individual factors to take into account, but something we should all take on board.

The flip side of this ‘Juggling Act’ are riders on the other side of the fitness spectrum, those who are under trained or lacking ‘race form’.  We often hear these riders want to race themselves fit and into form, but I would like them to consider the following variables to progress and make marked improvements.

Your ability to recover from the weekend’s racing is a big factor in how you train mid week and achieve consistent, structured training.  We often feel an onset of muscle fatigue 24-48hrs after a race and this muscle fatigue is what leads us to take that extra rest day or sub standard training. So, what is the reason for this?  Your body needs to repair damaged muscles from the previous strenuous effort (the race), the nervous system is working to repair muscles and your cells are working overtime to rebuild damaged tissue.  The good news is that this leads to increased muscle strength and fitness.  However, with lowered fitness, your body’s ability to recover from effort takes longer, which in turn leaves you unable to perform constructive training as your muscles ‘heal’ from the race.  Along with the cellular and nervous system’s process, this strenuous weekend effort can also lead to a lowering of the immune system, which can in turn result in illness/injury that will inhibit your training.  This is not just the result of an intensity your body is not used to, but also poor post event care and nutrition.

So, be aware of the dangers that lie come the race season.  Make your goals clear and continue to look at your physical progress and how best you can achieve this through training and regime, rather than overwhelming emphasis on race day.

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

Stephen Gallagher, the Dig Deep Coaching Head Coach, is an Irish professional cyclist, who last rode for the British continental cycling team Sigma Sport-Specialized. He previously rode for the An Post-M.Donnelly-Grant Thornton-Sean Kelly Team team. His most notable wins include the FBD Rás Tour of Ireland in 2008, Tour of Taiwan and he has represented his country at the Commonwealth Games as part of the Road World Championship winning team.  

Dig Deep Coaching (formerly Forme Coaching) provides unrivalled complete coaching solutions from specific coaching packages to an array of sports professional services. includes sports massage, sports nutrition, performance testing, powermeter rental, professional RETUL bike fit and more! 

Visit digdeepcoaching.com for more information.

primalblends is proud to partner with Dig Deep Coaching in Belfast to bring premium cycling apparel to the UK and Ireland.