The Best Recovery Tool of All Time: SLEEP.

Written by ALP Cycles Coach, Jennifer Sharp

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

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

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

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

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

We're all faced with daily choices that can impact our mental clarity and physical performance. One decision won't make it or break it, but by putting your sleep quality and hygiene first, you can improve your hormonal and cognitive performances.  Getting quality sleep is getting more and more focus in elite athletics because if its impact it can have on performance. 

 Sometimes an 8 minute nap can make all the difference. Ben Sharp has the amazing ability to fall asleep anywhere - and this time is in the middle of a chaotic track world cup. Photo courtesy of Coryn Rivera.

Sometimes an 8 minute nap can make all the difference. Ben Sharp has the amazing ability to fall asleep anywhere - and this time is in the middle of a chaotic track world cup. Photo courtesy of Coryn Rivera.

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

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

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

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

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

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

 And down for the count. Like I said - Ben can nap ANYWHERE. This was taken just after a morning time trial. 

And down for the count. Like I said - Ben can nap ANYWHERE. This was taken just after a morning time trial. 


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



The Importance of Race Weight


The Importance of Race Weight

This week's blog post is a throw back to one of our more popular posts. As the season draws near, should you be focused on pounds, watts, both? 

Power to weight ratio. Watts per Kilogram. Race weight. Three different ways to say it, one simple meaning; however much you weigh, you must have the strength and fitness (power) to move that weight. The theory simply states the less you weigh, and the more power you have, the faster of a bike rider you will be.

Does this mean we all need to go on a diet and get as lean and as small as possible in order to be a fast bike rider? No. Well, it depends. It depends on what your goals are. It depends on what type of bike riding and/or racing you do. It depends on what type of bike rider you are and what body type you have.

Power to weight really comes into play when you are fighting gravity- i.e. climbing. The more body weight you have, the more you have to fight gravity and the stronger you need to be. For example, if I am riding uphill along side fellow ALP Coach Paddy, who weights 25-30 pounds less than I do, I would be riding along at ~250watts while she is “only” riding at ~215watts. Now imagine if I lost those 30 pounds but kept my power. I would fly up the hill. However, there is a good chance, that in losing those 30 pounds, more than half of those pounds would be muscle mass and thus, I would lose power and not be nearly as strong, as powerful, and as fast on the flats.

In determining your ideal race weight, first evaluate your goals. What kind of riding and racing will you be doing and what is the terrain of those rides/races? If your answer is long sustained climbing, rides/races with big and or steep climbing, then perhaps, in addition to gaining fitness and power, it’s time to look over your diet and training to see where you can shed some pounds. On the flip side, if the answer is flatter and/or rolling terrain, sprinting and/or sprint finishes, or a moderate amount of climbing, then focus on a good clean diet, but mostly, focus on getting as fit and as powerful as possible. Plus, there’s a good chance that while getting as fit and as powerful as possible, you lose a few unwanted pounds anyway.

In all honesty, I think too much emphasis is put on the power to weight ratio. At the end of the day, the person with the most determination, never-give-up, suffer like a mo-fo attitude will beat the person with better power to weight ratio who can’t suffer and gives up easily. We all want to be lean mean fighting machines. Some will be leaner than others and some will be meaner than others. Focus on your goals, your training, your diet, your mental toughness and fortitude, and success will come—weighing 150 pounds or 125 pounds.


Join our ALP Cycles Coaching Family. 3 Coaches and 3 Coaching levels to choose from. We ride with our athletes, spend quality time with each athlete (in person, on the phone, over email), and really take the care needed to develop each person into the best cyclist they can be. 



How to prepare for race day


How to prepare for race day

by ALP Cycles Coach Patricia


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". Ideally you have a race day routine and maybe even a checklist that will help you to be well prepared.

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


-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.

-talk with your coach about the race, race course and how you should approach this race

-look at the race course, profile, look at some 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 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 :)

-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/ legwarmer as options is always good. Bring also some warm enough clothing to wear after the race.

-nutrition: prepare your race bottles and race food. Bring also 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.

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

-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.

-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 10-15mins) 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.

Best of luck to all the ALP Cycles Atheletes for the 2018 race season!



The Limiter


The Limiter

By ALP Coach Alison Powers

"I'm 100% sure I can't do this" I told the yoga instructor after she showed us the next pose we were suppose to get into and hold. With tight shoulders and a delicate elbow, I was sure that my body would not get into or like the pose.  The nice instructor came over and, in less than a minute, I was in the pose doing something I was convinced my body couldn't do and it actually felt good. 

I'm 100% sure I can't do this. All it took was one silly yoga pose and I lost all self confidence in myself and my body. Without the nice yoga instructors help, I would have never tried that pose, would have never learned that I actually can do the pose, that it felt good, and could help me with my tight shoulders. My mind and mental state would have held me and my progress back without even giving myself a chance to try, learn, and get better (or more flexible). 

As a coach, I see athletes set their own mental limiters before training and competition even begin. They have set themselves up for failure before giving themselves a chance to succeed. This time, it was me, setting myself up for failure- in front of our athletes. 

The mind and one's mental state are powerful tools. If you don't think you can do something, then guess what, you can't. Our body is capable of doing so much more than our mind thinks it can. When it comes to making progress either as an athlete or a person in general, the mind is the limiter. 

When it comes to your own training, racing, confidence, bike handling skills, or challenging route with lots of climbing and descending, how is your mental state? If you truly believe that something is too hard, or you are not good enough, or won't be able to complete it, and you don't give your body and chance to really try it and give it a go, then guess what? You just made your own self-fulfilling prophecy and you won't be good enough. You won't get good enough. You won't become more confident. And, you won't achieve the results and goals you have set out for yourself. 


When it comes to challenging things, if you really do want to get better and grow as an athlete and/or person, then you must be open minded and willing to really try, give 100%, try your best. Sure, there is a chance that you won't be able to do that thing, but there is a very good chance that you learn something along the way that makes you better. 



Tools of the Trade

Written by ALP Cycles Coach, Jennifer Sharp

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 doing it is down right painful. Yet after you're done, you feel 10 times better.

WHAT IS 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 though 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." 

 This is my personal quiver of myofascial balls, wands, pilate ball and Wave trigger point tool. Each one has a purpose and I don't leave home without them. 

This is my personal quiver of myofascial balls, wands, pilate ball and Wave trigger point tool. Each one has a purpose and I don't leave home without them. 

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 even 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. 

 This 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. 

This 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. And 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 Wave Tool is my newest myofascia tool. This tool combines IASTM edges and massage surfaces to completely treat myofascia pain, restrictions and adhesions. 

The Wave Tool is my newest myofascia 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 releaseAn Osteopathic Approach to Diagnosis and Treatment (3rd ed.). Lippincott Williams & Wilkins. pp. 80–82. ISBN 978-0-7817-4293-1.


Antidoping Rules


Antidoping Rules

by ALP Cycles Coach Patricia Schwager

As a license holder of USA Cycling, you have to be aware that you can get drug tested; no matter at which level you are racing (professional, amature, local). This is because USAC is a recognized sport of the United States Olympic Committee. For this reason it is super important that you know the anti-doping rules. 

If you are in a registered testing pool (RTP), then you are required to fill-out anti-doping whereabouts 365 days a year. You can get tested in & out of competition. If you are in the international testing pool (ITP), the same rules apply as for the RTP with 1 addition. The athlete must provide a specific 60min time slot every day between 5am-11pm that anchors the athlete to a specific location. All athletes are responsible for updating their whereabouts at all times- 3 missed tests within 12 months would lead to a positive test. Filling out whereabouts and getting frequently tested is part of being a pro athlete. Things are a bit different if you are not registered in a testing pool. You have no work with keeping whereabouts updated, but you still can get tested in competition. Even at a local race!

If you get tested at a race / competition then most of the times a chaperone is waiting for you after the finish and will tell you that you got picked for the anti-doping test. You have to sign a notification paper and the chaperone will accompany you as a ”shadow” to the control station. Sometimes there are no chaperones; you are responsible to check if there is an anti-doping control and if so which bib numbers got drawn for the control. DNF doesn’t save you from testing you still can get choosen. This is really important as a missed test will count as a positive test. If you have to go to an Anti-doping test you have your rights but you must also follow the rules. You may be required to provide a urine sample, a blood sample or both. It is very important that you declare all medication and supplements that you are using on the testing form. The following link to Anti-doping 101 for Athletes explains the procedures:

WADA logo.png

The World Anti-Doping Agency’s (WADA) prohibited list is the international standard for identifying substances and methods prohibited in sport. Broken down by categories, the list identifies which substances and methods are prohibited in-competition, out-of-competition or in some cases by specific sport. The list gets updated annually. That means as an athlete you have to be very careful when taking any medications or supplements. You and you alone are responsible for what you put in your body.  Also be aware that things you take can last in your body and can leave a trace in your body for a longer time. A good example here is the use of marijuana and cannabinoids, both substances are prohibited in-competition.

Never ever just take something assuming it will be ok- if you are unsure don’t take it. Ask before you buy medication or a supplement and ask your doctor before he/ she prescribes your medication. Always double check, making sure that you are looking for the exact name of the product. You can check it online: or for supplements you can check it here: Or you can call the drug reference phone line: 719-785-2000 press option 2.

Ask your ALP Cycles Coach about advice/ help if you are unsure about the antidoping rules!

If you are on strong medications, then you shouldn’t be racing. Your head has to be in the game while racing and being on some sort of painkiller drugs, for example, can affect your health and performance.

In some situations, you may have an illness or condition that requires the use of a prohibited medication. In this case you have to file a TUE (Therapeutic Use Exemptions). But you need to do that well in advance of a competition/ race and USADA has to approve it. Do NOT race or compete while your TUE is pending as it is not officially approved and therefore you will not be exempt. For more information about TUE process, please visit:

more helpful links:



Tour of Colorado- Big Mountain Passes


Tour of Colorado- Big Mountain Passes

 We'd like to invite you to our 3rd annual ALP Cycles Tour of Colorado Big Mountain Passes. A 3- day tour, in and out of Nederland, through some of the biggest mountains and passes Colorado has to offer. August 3-5 2018. (lodging starts on the 2nd). 

The 3-day tour starts and finishes in the small town of Nederland. Day 1 will be Nederland to Grand Lake over/through Rocky Mountain National Park (the highest continuous paved road in the United States, reaching an elevation of 12,183 feet) over Fall River Road- 85miles, 8,900 ft of climbing. A flying fun descent welcomes us into the small Lake town of Grand Lake. 

After breakfast, we leave Grand Lake and head for Keystone. Day 2 is our "easiest" and longest of the Tour. Grand Lake to Keystone over the very scenic Ute Pass (9,165ft). 89miles, 5,000ft of climbing. While in Keystone you can take advantage of the Spa, and happy hour for our last night of the tour. 

Day 3, we leave Keystone and start climbing right away over Loveland Pass (11,990ft). A long descent and gradual downhill over roads and a mountain bike path brings us to Idaho Springs where we'll turn and climb Oh My God Road to the Peak to Peak Scenic Highway. Today is perhaps the hardest day of the Tour at 70miles, 7,500 ft of climbing. 


Lodging in Nederland at the Boulder Creek Lodge (2nd), Grand Lake at the Grand Lake Lodge/cabins (3rd), and Keystone at the Keystone Lodge and Spa (4th).                            

-Breakfast each morning                     

-An opportunity to ride with and learn from ALP Cycles Coaches Alison Powers, Patricia Schwager, and special Guest Brie Walle.                                                                

-Wine, cheese, happy hour in Grand Lake and Keystone.                                                   

-On bike nutrition and hydration (NBS/Breakthrough Nutrition and ride food/snacks)        

-SAG/Follow Van                                                                                                                  

-ALP Schwag


Price for the 3 day/3 night Tour (double occupancy) - $675

Bring a friend incentive: Bring your spouse, a family member, and/or a friend and save $50 ($625). 

We are limiting this year's tour to 17 riders.

For more information and/or to sign up, send an email to


Training Quality


Training Quality

by ALP Cycles Coach Patricia

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 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 one you should pay attention to in order to make training more efficient.


Before the WO/ ride:

-Read the WO instructions, export 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 chart (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 3h ride were spent 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 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 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.

ALP team.jpg

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!



Criterium 101: Presented by ALP CYCLES RACING

Toad - DownersALPRacing.jpg

Want to try criterium bike racing but don’t know where to start? Already racing but want to learn how to be more efficient and faster? Want to hang out with some really cool women and have fun on bikes? Then this clinic is for you!

When: Saturday, March 24, 2018 from 10am – 1pm

Where: TrainingPeaks Headquarters

            7007 Winchester Circle

            Boulder, CO 80301

Who: Any female racer (Category 1-5)

Cost: $30 for three hours of hands-on learning!

Join ALP Cycles Racing, and USA Cycling certified ALP Cycles Coaching coaches, Alison Powers (2013 National Criterium Champion), Patricia Schwager and Jennifer Sharp (Current Colorado State Criterium Champion) who will teach you what you need to know for successful and fun criterium racing. Specifically, we’ll be discussing cornering in a group, sprinting, race tactics, safety, and have a couple of practice races.

What to bring: Fully functioning road bike with drop handle bars, brakes, helmet, water, a snack, and an openness to learn! Clothing options will depend on the weather. When in doubt – wear too much!

All participants must be USA Cycling licensed, sign a release and wear a helmet. One day license option available to all category 5’s. We will have waivers to complete at check in.

To register, please visit this link:

Please arrive at least 15 minutes early to check in, and to sign release waivers. Licenses are available at Should weather become an issue, we will move it inside and have off the bike discussions.


Keeping bike fit off the bike. What to do when riding isn't an option.


Keeping bike fit off the bike. What to do when riding isn't an option.

By ALP Coach Alison Powers

        Good fitness requires consistency. Good bike riding fitness requires consistent bike riding. However, for some of us, it can be tough to find time to fit in 3-4 bike rides a week. And for others, due to travel, work, family, and other constraints, being able to ride once a week is a good week. So, the question becomes, ‘how do I stay fit, when I can’t be on my bike?”.

            If consistent bike riding cannot be achieved, then the goal becomes consistent exercise. Being able to exercise 3-4 days a week goes a long way in gaining and maintaining physical fitness. 

Options for off the bike training include-

 -Strength training and plyometrics. Squats, lunges, box jumps, plank, push-ups, pull-ups, jump rope, and hip bridging are all great examples of strength exercises that can be done anywhere and with little to no weights needed. Aim for full body, multi-joint exercises, 2-3 times per week.

 -Cardio cross training. The goal of cross training is to maintain or increase your cardiovascular fitness (the ability of the heart, blood cells and lungs to supply oxygen-rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for movement) which is what cycling requires. So, the better your cardiovascular fitness is, the better your bike riding fitness can be.

     Examples of Cardio cross training are- running, hiking, Nordic skiing, stair master, brisk walking, etc. The goal is to get the heart rate elevated and have it stay there for a certain amount of time. If you are short on time, aim to do more intense exercise- i.e. Hard and high intensity intervals.

 - Make the most of your bike riding time. The time that you spend on the bike is valuable- especially if you can ride only 1-2 times a week. This means every pedal stroke matters, every minute matters, and time should not be wasted. Quality rides limit the amount of coasting and/or soft pedaling. Also, when you are on your bike, ride hard and come home tired. When you are on your bike, you are getting the best training for bike riding fitness, so don’t waste it.

    When I have athletes that travel and will be off their bike for several days, I plan their training to accommodate that. This usually means that prior to the travel, they have a hard training block of as many days as that athlete can handle and/or have time for. Then, when they travel, they get a rest and recovery block. The goal is to recover from the hard training prior to travel and then rest and recover and be ready to train and ride hard once they return back home. Their ‘travel training’ is usually a hotel gym strength and plyometric workout followed by foam rolling and stretching.

              If you can’t spend consistent time on your bike, aim for consistent exercise. Make sure to have quality training/exercise and balance it with 1-2 days off a week—more if you had a big bike riding block. Make the most of the time that you have on your bike. The goal is always quality over quantity of bike riding.