Head Space

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Head Space

This week’s blog post is a throw back to one written by ALP Coaches Alison Powers, Patricia Schwager, and Jennifer Sharp last year.

In order to reach peak performance during competition, our bodies and minds need to be prepared and ready. What goes on between our ears leading up to the competition and during competition can make or break the result. 

ALP Coach Jennifer Sharp has written about the importance of having a solid mental game leading into a big event. She’s described the things she’s worked on and prepared for in order to win a World Track Championship. All of her preparation lead her to having an ideal Head Space during competition. What makes race day "Head Space" so interesting is that it's different for everyone. Some athletes like to be quiet and focused on the start line while others prefer to chitchat with teammates or the competition for distraction. No matter where you fall between being focused and chitchatting, it's important to realize what you need to perform your best and to be able to repeat it at each competition.

Here, are 3 opinions on race day Head Space and how it was achieved day in and day out. 

Being in The Zone by Alison Powers

I grew up ski racing and as a ski racer, my mental game had to be strong. Our races were rarely longer than 95sec, and with speeds up to 80mph, any mistake that was made could ruin your chance at a good result and/or your season with an injury. During a race run, there was no time to think about anything other than executing a great run. Any distracting or negative thoughts could send you into the fence.  Because of this, a lot of my time training was spent on mental training learning to find and stay in The Zone- "Being in the Zone is arguably the most perfect state to work from. It is a state where your awareness of time almost disappears and you are one with what you do. Although this perfect harmony usually feels effortless, it is the mental state where we produce our greatest results. So you could say flow is the state where peak performance happens. If we could willingly get into The Zone, or flow state as it's also called, especially among athletes, we could use this great state anytime we would want to produce something outstanding."  http://www.myrkothum.com/flow-into-the-zone/

I brought this intense focus and mental game to bike racing. I would memorize every race course and/or critical moment of a race (positioning going into a climb, last 4 laps of a criterium, the final sprint, technical corners and descents, etc) and, in my Zone head space, I could execute what needed to be done for either the team or for myself. It didn't matter how my body felt or how tired my legs were. In the Zone state, I could read the race, execute the team plan, and it seemed effortless and easy. 

 In the Zone at the start of the 2013 Criterium National Championships. 90min later, I won the race.

In the Zone at the start of the 2013 Criterium National Championships. 90min later, I won the race.

Now that my bike racing career is over, I can look back and honestly say my ability to achieve The Zone or Flow mental state while racing was my biggest strength. I know this because races where the Zone was fleeting, I was too. 

Head space on race day by Patricia Schwager

Here are my experiences with getting into the zone or right Head Space for race day: 

First of all, this is something very individual. Just because a certain routine works great for athlete X doesn't mean it will also work great for athlete Y. Some athletes prefer to listen to music and complete their own warm-up routine, others like the company and talking/ joking around with teammates, staff and other athletes. Still the goal is for every athlete the same: to get focused for the upcoming race and to be ready to perform. Ideally you are excited but not too nervous. You should know the race course and the team tactics/ plan (or your own plan if you are racing alone). Whenever possible you have ridden the race course in training or warm-up and you know exactly where the difficult, hard parts will be. Now, it isn't always possible to recon the entire race course but if you don't have the chance to pre-ride then you still can be well prepared with looking at maps, profiles, videos etc.

Personally, I preferred to have my own routine for time trials. I made sure to know the race course, I had my own map where I added personal notes about the course. I followed my own routine with a warm-up program on the trainer and I had a music playlist that was exactly the length of my trainer warm-up. After completing my warm-up I made sure, that there was time included for one last bathroom stop, to put on my aero helmet etc. and to be at the start in time. Doing my usual warm-up routine would calm my nerves and it was the perfect way to build up my focus for the TT. I tried to avoid any stress or influence from other things around me because that would make me lose my focus. For road races on the other hand, I liked to do a warm-up ride with my teammates, to pre ride the final few KM's of the race course (if possible) and to chat. It helped me to not overthink things and to stay calm.

 Warming up for the TT at Worlds 2012 in Valkenburg (NED)

Warming up for the TT at Worlds 2012 in Valkenburg (NED)

It takes time and practice to find your own routine and to find out what works best. Try different routines and see which one helps you best to find your way into the zone or right head space. If you need help or advice ask your coach....all 3 ALP Cycles Coaches have plenty of experience to share! :)

Focusing on the Process by Jennifer Sharp

I love racing. A lot. For as long as I've been racing, I race roughly 60 times a year in both road and track. There's something about pinning on a number and bringing your best on that day that has me well into my second decade of racing. 

I've found my best performances occur when I dial in the details the night before: organizing my race bag with the essentials I need, figuring out the logistics of where and when I need to be at the race venue, and organizing and timing of food, hydration and recovery.  I know that I prefer to be at the race 90 minutes beforehand so I can pick up my number, pin it, get a good warmup in, and show up to the line. I toe to the line confident in my preparation and training, knowing that the hay is in the barn and all I have to do is race my bike. Having those details squared away really allows me to be in the moment. 

I love racing at national events where the National anthem is played right before the start whistle sounds. It gives me a moment to reflect on how fortunate I am to live in a place where I can race my bike with my friends and against great competition. Gratitude calms me down before going into battle and trying to rip my own legs off. Once that whistle blows, I know it's business time and I'm ready to live in each moment, work my way to the front and stay there. 

Mental Training should be part of your normal training routine. Work and practice at dialing in your own race day head space.

Thank you Dejan Smaic for the cover photo

 

 

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Training During the Winter and the Holiday Seasons

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Training During the Winter and the Holiday Seasons

by ALP Coach Patricia Schwager

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

How do we manage to get back into training and build up for 2019 despite the holiday stress and possible dark, cold, and nasty winter weather? It is time to come up with a plan! That's also why working with a coach year-round is important. A good winter training/ build-up is key to perform in 2019. Here are a few tips on how to make the most of the training during the winter and holiday seasons:

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-Have a goal: as always, having a goal is more motivating. By now you should have thought about your 2019 goals or events. If not, think about a goal for 2019. It doesn't need to be a race. It can be an event, challenge or ride.

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

-Work on skills and weaknesses. Fall and winter time is a great time to work on your skills and weaknesses. There is no stress or pressure of having to perform in the next race or event and that means you can really focus to work on your skills and weaknesses. The more you work on it the more you will improve. Common weakness we see are lack of leg speed, lack of leg strength, lack of solid on bike skills and bike handling.

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

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

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

Happy training!

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Skills in the snow

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Skills in the snow

By ALP Cycles Coach, Brianna Walle

What better way to embrace the recent snowfall here in Boulder….snow calls for skills and drills! For our monthly ALP Cycles Coaching Ride, Coaches Alison, Paddy and Brie took the opportunity to cover essential bike handling skills that can be applied across all disciplines in cycling . The importance of skill work includes: better balance on the bike and in the peloton, maneuvering through a pack of riders during a race, managing obstacles/ avoiding crashing and how to pick up speed quickly in a mass start situation (applies to: MTB, Cyclocross and Road situations).

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

After a solid warm-up, we rolled out to Stazio ballpark to have some fun! Most everyone had Cyclocross and Mountain Bikes to fit the occasion- a winning combination with Cyclocross Nationals around the corner. We covered the below skills:

  • Bumping and balance: On the field (used cones to square off a designated space) rode 2-3 abreast, around the square, whilst bumping into each other along the way. Focus being : keeping center of gravity, shifting the bike underneath for stability and aiming to bump without going down. Elbows and knees bowed out to help with balance.

  • Starts: Lined up across the field (sprinting for about 15 seconds) in the smallest gearing combination, moving to the biggest gear combo and lastly gearing of choice. Focus being: fastest lines, pedal and crank position, and accelerations.

  • Cornering: Weaving around a section of lined posts, spaced 3 feet apart, practicing maneuvering around 1-2 and then every post.

  • Wheelies and riding over obstacles: (see below video): shifting weight, pedal power transfer and core activation.


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

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





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USA Cycling Coaches Summit- Lessons Learned

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USA Cycling Coaches Summit- Lessons Learned

By ALP Coach Alison Powers

Last weekend, ALP Coach Jen Sharp and I went to Colorado Springs for the bi-annual Coaches Summit. Going to this summit is not only required to meet our coaching continuing education criteria but it’s a great chance to listen, learn, re-affirm our knowledge, and ask questions, from experts and professionals in not only the coaching world but the also the cycling and athletic science worlds.

Friday started with a keynote speaker who got us thinking about some of the best coaches and leaders that we, personally, have ever had. We wrote down the top 3 attributes that our favorite/best coach had (listens, challenges me, teaches me) and the 3 attributes that our least favorite coach had (not listening, setting goals that were not mine, close minded). Doing this drill really taught me that to be a good coach one must have good emotional and social skills. A coach can create the best training plan in the world, but if they can’t be emotionally there for the athlete, then the coach/athlete relationship will fall apart.

We started thinking about our athletes and the ones who are internally or externally motivated. Does the athlete do workouts/train/race because they want to, or because they think they should? Knowing how our athletes are motivated can help us be better coaches.

The rest of the weekend was filled with presentations about—

  • Strength training for cyclists— it’s important (duh). What exercises to focus on and how to make strength training truly functional for our athletes (we’re pretty close!). Posture on the bike really matters.

  • Training for Time Trial riders- long MTI’s (muscle tension intervals) are great.

  • Training for sprinters- long MTI’s are not great. Bring on the leg speed.

  • The benefits of High Intensity Training- how often (no more than 10% of training time) one should aim to do hard intervals and what does a hard interval actually mean (good and hard!).

  • Mental Training- such an important aspect of bike racing and one that is often forgotten and/or neglected by both the coach and the athlete. Belly breathing, body scan, mindfulness, visualization, and perceptual awareness are all “mental” tools that athlete should be practicing.

  • 3 common mistakes people/coaches think- 1. everything can been seen with the naked eye. Wrong. Taking and analyzing video is a great tool to use. 2. longer cranks are better. Wrong. Shorter cranks are better. Wrong. Crank length varies person to person and their personal hip mobility. 3. One should work on pedaling circles. Wrong. Hearing this made me the most happy. I have always thought “pulling” up on the pedals and engaging then hamstrings was bad. Yes, it’s required for a short full gas effort (standing start and sprinting) but trying to pull up during a 4hr road ride will lead to fatigue, cramping, and shutting off the power muscles of our quads and glutes.

  • Altitude- You can expect a 3% decrease in performance for each 1000ft over 5000ft. This means if you are riding around Denver at 200 watts, you’ll be riding around Leadville (10,000ft) at 170 watts for the same amount of effort.

  • Menopause- increase protein intake and stay on top of strength training and plyos to keep muscle mass.

  • On bike skills and drills- obstacle courses are fun and great for skill building. New Drills for bumping and being comfortable riding very close to others. Mountain bike cornering and a new way to think about where your hips go (toward the outside of the turn).

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It was a good 3 days of learning. There were 2 presenters at a time. This means Jen learned a few things I didn’t and visa versa. The good thing is, we went on a bike ride (during lunch) together and shared our new knowledge (team).

Here’s to better, smarter, and more fulfilling coaching and athlete success.

AP

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Train Smarter, Not Harder

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Train Smarter, Not Harder

Written by Jennifer Sharp of ALP Cycles Coaching

“How many of you have overtrained?” ask Dr. San Millan to a room full of 25 coaches and athletes.

Every single person raised their hand. 

Everyone, at some point in their athletic lives, will overtrain. In the summer time it’s easy to throw in extra mileage even though you’ve done 15 hours of riding that week and it’s only Friday - what’s the harm? And while it’s okay to pile on the extra miles every once in a while, making a habit of it means you’ll eventually find out why rest days are super important. And that lesson could cost you a week, a month, a season or a full year.

Fact: Cycling is painful. You frequently push your body to extremes and keep going.

Myth: Overtraining only happens to professionals.

Fact: Overtraining can happen to anyone who is not building enough recovery into their intense racing and training regime.

Myth: Overtraining is curable in a few days.

Fact: Overtraining causes neurological, mental, hormonal, emotional and nutritional imbalances and the effects can be long reaching. 

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

 The Performance Manager Chart: where's the caution sign?

The Performance Manager Chart: where's the caution sign?

Can you tell when an athlete is prone to overtraining?

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

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

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

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

How do you avoid overtraining in the first place?

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

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

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

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Tips& Tricks for the flu season

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Tips& Tricks for the flu season

Written by ALP Cycles Coach Patricia Schwager

It’s that time of the year again where people tend to get sick more often with viruses, colds or the flu. Athletes are a primary target because after intense training, our immune systems are compromised and can’t protect us, causing an "open window effect". That “open window effect” has a duration of about 3 to 72 hours. This is why it is very important to get enough and proper recovery especially after a hard ride, workout or race!

In case you are getting sick with the cold/ flu, here are a few tips to shut it down:

Rest up and put your whole focus on getting healthy as soon as possible. It is very hard for an athlete to stay at home and to miss out on training or exercise, however it is the very best you can do for your body in order to get better as soon as possible. If you keep training while you are sick, you take out more energy from your body...energy that your body would need to fight off the cold/ flu. Riding or exercising while having fever symptoms can actually cause damage to your heart. An athlete can take off up to 10 days from training before losing fitness in most cases. It's easier to build up at a healthy state than to recover after days of digging into a sick hole.

Be aware when buying cough, cold or flu medication. Off the shelf or over the counter products may contain prohibited substances. Double check with USADA (http://www.globaldro.org/Home) before you buy or take any medication.

Once you are feeling "normal" again, you can start with some easy riding (low intensity!!). You should only return to normal training if you are also feeling 100% again. When you are feeling healthy again, increase the volume/intensity gradually to normal training. Ask your coach for advice. The most important rule is to always tell your coach as soon as possible when you are not feeling healthy or well.

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Below are a few helpful tips& tricks on how you can prevent to get sick or at least reduce the risk of getting a cold or flu:

 -Healthy diet of nutritious, well balanced food. Don't skimp on the carbohydrates, healthy fats and protein!

-Good hydration (Not only water! Always have something in your bottle: electrolytes, juice mixed with water, etc), reduce coffee and alcohol intake as they both dehydrate your body

-Maintain vitamin and mineral levels, (especially during the winter time) take vitamin C, D and zinc. Taking some sort of multi vitamin is a good idea, too. Personally I am a big fan of the Swiss food suplement "Bio Strath" (herbal yeast, it contains 60 entirely natural vital substances). Bio Strath is a perfect supplement to boost the immune system during stage races, hard training blocks plus also in the winter time.

-get enough rest after hard training sessions

-get enough sleep at night (at least 7-8 hours)

-keep life stress to a minimum, do not overload your schedule

-do not share food or drinks with anyone

-minimize contact with sick people

-keep distance from coughing and sneezing people

-avoid touching your eyes, nose and mouth with your hands

-carry a hand sanitizer with you to keep your hands clean (regular and thorough hand washing will reduce your chances of infection- remember to wash at least 20 seconds!)

-wash your hands before eating or after contact with other people, bathrooms, public places

-dry mucous membranes (in nose and throat) also makes is easier for bacteria and viruses to penetrate our immune system. Practice good hydration (especially keeping throat hydrated) and use a spray or cream for your nose. This is most important in dry and cold climates and while traveling (airplane)

-avoid over training and chronic fatigue, stick to your training plan

-wear appropriate clothing to match weather conditions

-change into dry& warm clothing post ride or training, do not sit around in sweaty clothing

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0.490 Seconds.

Written by ALP Cycles Coach, Jennifer Sharp

It’s Sunday, October 7, 2018 in Los Angeles at the 2018 Master Track World Championships. I’m about to race the 2 kilometer pursuit gold medal round, which will decide that year’s 40-44 age bracket world champion.

 Ben and I moments before the start at the 2018 Master Track World Championships. Photo credit: Daniel Tomko

Ben and I moments before the start at the 2018 Master Track World Championships. Photo credit: Daniel Tomko

Beep, 50 seconds. My bike is held by the starting gate. I have 40 long seconds to glance down the track, look at Ben for any last minute instructions and savor the experience. From the start gate, I glance down, tuck myself into the aero position momentarily before sitting back up and breathing deeply.

Beep, 10 seconds. No holding back. Here we go. Hips to bars. This is what I’ve been training for. Let’s do this.

Beep, 5. Beep, 4. Beep, 3. Beep, 2. Beep, 1. Beep - GO!

 Ready to launch out of the start gate. Photo credit: Daniel Tomko.

Ready to launch out of the start gate. Photo credit: Daniel Tomko.

I go out easier from the start than the qualifier. Ben and I discussed that by not going out quite as hard I could save more for the end, especially since this was the first of many races that week. He also told me at the line it’s going to come down to who ever wants it more.

I’m down 1.5 seconds at 500 meters, with 1,500 more to go. I can tell by Ben’s body language that I need to push. I need to summon every last ounce of energy and put it into going fast. I need to put aside any doubt, any fear and push more. So I push. My body responds and I slowly gain back 1.2 seconds. I still have 2 laps to go and I’m not ahead. I ask my body for more. Things start to go blurry. I feel my line wavering, nearly hitting a series of sponges. I’m behind. I hear the bell ring, signaling one lap to go. I push. I plead. Come on legs!!! I give it everything I’ve got. The official’s gun fires and my competitor wins by 0.490 seconds.

 Pushing hard during the 2k pursuit. Photo credit: Daniel Tomko.

Pushing hard during the 2k pursuit. Photo credit: Daniel Tomko.

0.490 seconds. 0.490 SECONDS!

Not even a full second separated us. Those 0.490 seconds replay in my head all night. They replay when I meet my competitor at the award podium, where she graciously commented, “I don’t understand how this happened.” They replay as I stand on the podium, after accepting my silver medal. And they replay over and over that night: on the drive home, in the shower, at dinner, and several times before I finally fall asleep. I even woke up thinking about those 0.490 seconds.

If all goes well, we can learn the most from our failures. Don’t get me wrong - I love it when everything comes together and you have magic legs, the planets align and everything goes according to plan. But if it doesn’t? If you loose by a mere 0.490 seconds? Then you play the woulda, coulda, shoulda game. And that can drive you crazy.

Why didn’t I go harder from the start?

Could I have eaten better that day?

Why did I feel empty at the start and empty during the warmup?

Did I do too much that day by calling lap splits?

What if I ducked my head a little bit more and threw my bike at the line?

On and on it can go. The thing is, if we’re lucky, we can learn the most from our mistakes. And as Ben pointed out, I won a silver medal at the freaking world championships. I gave it everything I had in that moment. I am forever grateful for my competitors who push me to perform at my best that day, the official and volunteers who show up, the announcers, my support network, my husband and more that allow me to compete at the highest level.

The biggest gift of losing is to take the lessons we learn and apply them to the next time we’re at the starting line. You don’t have to be at a world championship to practice it - you can apply this to every race from local, regional, national to international.

What makes a champion is what they do with mistakes and how they learn and adapt from them. So I challenge you to take your next “failure” and make the most of it and apply it to subsequent efforts. Answer those questions of whether or not you could go harder from the start by going harder from the start, pay attention to the little details of nutrition, of energy expenditure, and of body placement. Address the woulda, coulda, shoulda’s and you’ll know that you brought your best to the starting line that day. And I can’t think of anything more fulfilling than that.




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Climbing Challenge- Best Photo and Most Inspirational

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Climbing Challenge- Best Photo and Most Inspirational

While our Climbing Challenge has come to and end, we took some time to go through the social media posts and read some post event recaps from our competitors.

The top 3 finishers of the Climbing Challenge have been posted.

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1 Lynne Anderson 10h57 at 26’061ft wins 400 ALP bucks.

2 Andrea Buttine 10h27 at 22’970ft wins 250 ALP bucks.

3 Julie Hsu 9h56 at 17’392ft wins 100 ALP bucks.

We have 2 more awards to give out. The top 3 photos of this years challenge using the hashtag #alpclimbingchallenge were all by Andrea Buttine. She enjoyed some very scenic riding in the Vail Valley and took amazing photos. The #1 best photo as voted by on Facebook was the above photo with the snow capped peaks. This photo to the right, of Andrea riding, was second best photo. Congrats Andrea! Not only do you get 250 ALP bucks, you also get free KUHL schwag.

The last award to give out is the Most Inspirational. We had several choices to choose from. From 170+ hill repeats in St Louis, to more than 9,000ft of climbing in one day in cold, wet weather. In the end, we chose the person who climbed for a good cause- she raised $1000 for UNICEF's relief work in Indonesia. Congrats (again) to Andrea! Andrea cleaned up and gets to choose even more KUHL schwag.

Thank you to all who participated in our Climbing Challenge. 360 days until next year’s event.

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ALP Climbing challenge 2018 - final standings

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ALP Climbing challenge 2018 - final standings

Our 2018 ALP Climbing Challenge is in the books! Below are the final standings after 4 days of climbing. Note that we added on the extra ft from the socialmedia posts. We also had a few people with over-time which resulted in DQ’s. Great work and impressive numbers by everyone! Especially given the fact that the weather wasn’t as warm& nice the last 4 days. We had more than 70 people join our Climbing Challenge Strava group which is a record. Congrats to everyone for all the climbing - keep up with all the riding! #alpclimbingchallenge

1 Lynne Anderson 10h57 26’061ft

2 Andrea Buttine 10h27 22’970ft

3 Julie Hsu 9h56 17’392ft

4 Jennifer MacDougall 10h55 15’244ft

5 Vale Boss 10h12 14’479ft

6 Alison Powers 6h55 12’771ft

7 Giueseppe Sarpietro 5h14 10’951ft

8 Dexter Hodgeman 9h57 10’427ft

9 Juan Carlos Perez 8h51 9995ft

10 Marco F. 8h47 7513ft

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ALP Climbing challenge day 3 - standings

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ALP Climbing challenge day 3 - standings

2018 ALP Climbing Challenge, day 3. Below are the standings after day 3 (files that are uploaded as of now). We have 1 more day of climbing left tomorrow. Don’t forget the time limits that we have set for the 4 days of climbing (10hrs in 4 days if you are under 30 years, 11.5 hrs if you are 31-49 year old and 11hrs if you are 50+ years old) Please upload all your files to Strava by tomorrow Sunday 5pm MST. #alpclimbingchallenge

1 Lynne Anderson 9h04 20’932ft

2 Andrea Buttine 7h00 15’354ft

3 Julie Hsu 7h48 13’674ft

4 Alison Powers 6h55 12’771ft

5 Jennifer MacDougall 8h42 12’166ft

6 Vale Boss 7h42 11’306ft

7 Giuseppe Sarpietro 5h14 10’951ft

8 Rachel Plessing 5h55 10’574ft

9 Tronel Guy 5h52 7143ft

10 Erica Brann 4h13 6099ft

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