Training

Plan to succeed in 2016

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 will respond to your training, riding or racing questions.  Got a question for Alison and her team? Simply …

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The dos and don’ts of helping a struggling rider

I don’t know about you, but there have been many times when I’ve been struggling on the bike. This has happened during racing as well as training. It may be that you are fatigued, it’s hot or cold, you’re bonking, a little unfit, not prepared for the ride, not used to the gradient or just having …

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5 tips to avoid getting dropped

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 …

15

Keeping on track during the festive season

The festive time of year can be challenging when you still have training and racing goals to meet. As everyone around you is winding down and enjoying year-end celebrations, staying on track with your fitness and training can be a challenge. Christmas parties, late nights and indulging food and alcohol can quickly impact the time and energy …

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Winter season is flu season, and cyclists are not immune

Winter  season is also flu season, and getting sick is always a setback in training. It takes time and energy to recover from a cold or flu so the best thing we can do is to avoid the flu season or getting sick all together. However, we are not living in a bubble and this …

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Watch your posture for strong, pain-free riding

While most of us do spend the time to get a proper bike fit, I’m finding that too little attention is spent on how we sit on our bikes. Do you make use of strong core muscles to provide a solid base from which to make power and ride pain free? During a session of …

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The HoliDaze: let’s talk about holiday weight management

It’s that time of year again, the time where I have many athletes contact me and ask if they should try x.y.z diet trend to try to minimize gain weight over the holidays. For my southern-hemisphere athletes, they wonder about long rides on minimal fuel or going out training fasted as a means to mitigate …

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Ask ALP: Why am I so sore two days after a big effort?

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 …

1

Get the most of your training: stop coasting and soft pedaling

With work, family and other commitment, most of us are limited to 8 to 12 hours of training time per week. To get the most out of limited training time, every workout must have a focus and every single pedal stroke must count or else you are wasting your time. Each workout session must be …

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Can your period affect your performance?

Bloating, cramping, headaches and crankiness — most of us dread “that time of the month.” We don’t feel our best, and putting on tight lycra to go out and ride or race is perhaps the last thing you want to be doing. Others however credit their period and their “racing ovaries” for good performances, citing …

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