Training

Emotion into execution: my path to resilience

I’m sitting here trying to study for Uni, not getting far, because all I can think about right now is how much I want to be racing instead of sitting here on my balcony staring into space (more about that later). My teammate advised me to use this time to be productive in other areas…so […]

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Top five apps to improve your training

These days there are applications (‘apps’) for everything. Apps to style your boyfriend because he dresses like he’s stuck in the eighth grade, apps to find your soulmate, apps to translate your baby’s cries (yes, this exists), apps to face swap your face with your dog’s…what a time to be alive! The possibilities are endless. […]

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How to become a faster sprinter

British track and road cyclists Danielle “Dani” King (Wiggle High5) is showing good form on the road this season. She kicked off her road season early with impressive results in Australia’s Santos Women’s Tour and Cadel Evan’s Great Ocean Road Race. She was always among the top contestants, especially in a sprint finish. King’s got […]

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How to sleep well after a hard training session

We received the following question for #AskALP on twitter: “@ellacyclingtips Pls help me sleep better after I ride in your #weeklywisdom column! What can I do to stop waking up in the night?” This is a good question. While a lot of us use exercise to improve our sleep, for many of us, after a hard training […]

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Avoid hitting the wall: ways to improve your pacing

Everyone has done it. You get so excited about the ride that you start out too hard only to pay for it later. It is a bit like the old story of the frog that won’t jump out of a pot if the water temperature is gradually increased to boiling – by the time you realise […]

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Weekly wisdom: Consistency is the key to success

We all know that to become better at something we need to practice. It seems obvious but to become better a better cyclist, you have to put in the training miles. And to progress in your training, you need to be consistent. During training, you stress your body. After training, during recovery is when the body […]

What is the ideal cadence?

Riding a bike is different from other endurance sports. When we ride a bike, we have the ability to change gears and to choose a cadence to pedal with. However, one of the most confusing aspects of cycling is to understand what the ideal cadence is. Note: Higher cadences imply an easier gear, with less […]

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Hydration: the different needs of women

Do you have a strategic drinking plan for training and competing, or do you just drink to thirst? What do you drink and how does that impact your performance? Hydration is a complex topic, with even more complex physiology. Plus, women and men differ in their hydration needs during prolonged exercise. In fact, women are […]

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How long should I wait before doing another hard workout?

Every week, Alison Powers and her fellow ALP Cycles coaches — Jennifer Sharp and Patricia Schwager —share their experience, stories and advice with Ella readers in a ‘Weekly Wisdom’ training tips column. Additionally, Alison is happy to respond to your training, riding or racing questions.  Got a question for Alison and her team? Simply post […]

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Team tactics 101

Every week, Alison Powers and her fellow ALP Cycles coaches — Jennifer Sharp and Patricia Schwager —share their experience, stories and advice with Ella readers in a ‘Weekly Wisdom’ training tips column. Additionally, once a month, Alison responds to your training, riding or racing questions.  Got a question for Alison and her team? Simply post […]