Training

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 …

Loren Rowney on depression: ‘Maybe if I talk about it, other people will too’

For once I am not going to be the procrastinator I always am. The person that is always thinking, saying, and swearing they will do things, and just never getting around to it. Either finding an excuse like I was too busy, or I couldn’t get in touch with the right people, or I’ll do …

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The journey, not the destination: Loren Rowney on her start in sports and missing the big Australian Summer races

I have been a cyclist now for essentially half of my life. It first started back in 2002 when I was a scrappy, gangly young teenager based on the Gold Coast, and one of the only girls racing. My very first race was a club race in E grade against all the ‘old codgers’ as …

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Back to basics: work on your skills and weaknesses

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 …

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