Tag: recovery

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Ella Eats: date-licious snacks

The more you ride, the more food-conscious (read: obsessed) one becomes. This makes complete sense because you’re burning a lot of fuel, ...

Cycling was the force that kept me alive

“How much time will I have to stay away from my bike?!” I swear that question was the first one to cross my mind when my doctor said the ...

Peter Sagan refuels from hard efforts with gummy bears. Should you?

Peter Sagan gave fans plenty to talk about last weekend, first with his thrilling sprint victory at Kuurne-Brussels-Kuurne, and then the ...

How to mentally recover after a bike crash

During the women’s road race at the Rio Olympic Games in August, we all watch in horror as Dutch rider Annemiek van Vleuten crashed hard,...

How to beat the dreaded post race blues

Recently I completed the Falls Creek Peaks Challenge after a mammoth eight-month build-up. There was a lot of hard work that went into my...

Boels-Dolmans' recipe for success

The Boels-Dolmans team seems untouchable this season. They have won every event in the UCI Women's WorldTour (WWT), and the series' leade...

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 ...

Loren Rowney and Gracie Elvin's #CrepeMonday inauguration

Since about 2012, I have had an ongoing battle with my friend and fellow “Dutchie” (Yes, I hold a Dutch passport), Lauren Kitchen, about ...

Ella Eats: Loren Rowney's favourite pre, during and post-ride recipes

The thing I most look forward to in the day is breakfast. I’m thinking about breakfast when I go to bed at night. I just live for it! My ...

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 ...

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 a...

Ella Eats: Carmen Small's three favourite recovery recipes

A former US national time trial champion, UCI world champion bronze medalist and two-time team time trial world champion, Cervélo-Bigla's...

When to get a massage

Long, hard hours in the saddle can leave your muscles knotted and your body aching. That’s why massages and post-ride rub downs are as in...

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 minimi...

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 a...

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 ly...

Weekly Wisdom: The importance of recovery

How seriously are you taking recovery? Are you doing enough to recover from training and racing? A lot of athletes underestimate the need...

Sleep like an Olympian

Twenty-twelve was a bad year for American competitive cycling. It’s the year that Lance Armstrong received his lifetime ban and was strip...

Sleep Cycle

I have this annoying tendency of taking photos of mates on the way home from races We all know that Human Growth Hormone (HGH) is one of ...

How To Make It To A-Grade

photo by Veeral Patel A couple weeks ago a reader asked a question that every aspiring bike racer wonders at some point:  "How do I make ...

Tour Of Bright Tips - When To Get A Massage

I've written four different posts for today and in the end wasn't happy with any of them.  At the last moment I decided this topic is the...