Adnan Shares Training Tips with GEARS
I recently shared some endurance training advice with the Greater Eugene Area Riders club. Check it out right here: https://youtu.be/gx6xWytS7Ew ...READ MORE »
Vegetarian Diet and Sports Performance–Guest Post by Natalie Brooks of OptimaDiet
There are many reasons people choose to follow a vegetarian or vegan diet. These are mainly concerns over animal welfare and the environment, but also to improve health. When searching for information online we're bombarded with claims of health ben...READ MORE »
How to Put on Your Vest While Riding
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Build your fitness house
Originally written for RaceCenterNW Magazine. Everyone has heard the old adage: "before you do intensity, you need to build your base." While there are a few things to consider between individuals and training plans, that's basically true. Base training l...READ MORE »
All Torque and No Action
Originally written for and published in RacecenterNW Magazine. It's easy to pick the experienced riders out on virtually any group ride. They're the ones who sit relaxed in the saddle while pedaling in smooth, quick circles, seemingly without effort. They...READ MORE »
Optimizing your rest
Originally written for and published in RacecenterNW Magazine. Everyone knows that it is important to take rest days before one's target events. However, regular rest days are a critical part of any solid training program. On the surface, it may seem like...READ MORE »
Chicks on Bikes Radio–Farewell Show
One of my favorite bike-related radio shows, Chicks on Bikes Radio, has gone off the air. I was one of many guests on the final show. Have a listen right here: Current Lifestyle Podcasts at Blog Talk Radio with READ MORE »Junk Miles
-originally published in RaceCenterNW Magazine When endurance athletes talk about training, a phrase that often comes up is "junk miles." There is a fair amount of misunderstanding about what junk miles are and what they mean to an athlete. They're often...READ MORE »
Stage Race and Multi-Day event Preparation
Most of the time, racing is a one-day endeavor. Once in a while, though, there will be two events you will want to do on the same weekend; or perhaps, if you're a cyclist, you will do a stage race over several days. How do you shift your training and focu...READ MORE »
Race-specific warm up
-originally published in RaceCenterNW Magazine Last January, I wrote about the importance of a proper warm-up and I mentioned that I would continue the theme with some information about race and climate-specific warm-ups. As spring heads into summer, and ...READ MORE »
Powermeters and Pacing - Using Your powermeter to achieve your best bike split
Once the domain of a few pros and well-heeled amateur nerds, power meters are now common in cycling and triathlon. When used properly, they're great not only for helping you and your cycling coach optimize your training, but for helping you pace yourself ...READ MORE »
Pre-cooling for hot weather events
As a cycling coach, I am often asked about how to prepare for racing in extreme conditions. In hot weather, heat is your biggest enemy. Recently it has become normal to see pro cyclists warming up for time trial stages on trainers, stripped down to their ...READ MORE »
Chicks on bikes radio–Girl Parts/Bike Parts
This month I had the pleasure of co-hosting another great edition of Chicks On Bikes Radio. We talked about fit issues related to women and interviewed five great guests: John Cobb of Cobb Cycling – fitment and aerodynamics legend Annie B. of SheV...READ MORE »
The importance of the warm-up
-originally published in RaceCenterNW Magazine It's likely that it has happened to you. You're late getting out the door and you're pressed for time. You start your interval workout straight away. About 30 seconds into the first interval, your legs are le...READ MORE »
Chicks on bikes radio Lit edition–part 2
Today I again co-hosted Chicks on Bike Radio. April and I spoke with Kelli Refer, the author of Pedal, Stretch, Breathe: The Yoga of Bicycling, and Susan Meyers, who wrote The Hamster Ride & 25 Other Short Biking Stories. We had a great co...READ MORE »
Preparing for CX Nationals over the Holidays
The holidays can be a stressful and disruptive time for athletes. There are often loads of travel, relatives that are stressful to be around, and sick people sneezing on you. It's not ideal for training, but normally that's not a problem as it is the off-...READ MORE »
Cyclocross Basics, Part 2
Cyclocross is great training for cycling and in endurance coaching circles, widely respected as not only a winter training sport, but a specialty in and of itself. It is technique-heavy, as cycling disciplines go, so it's a good place for roadies and the ...READ MORE »
Cyclocross Basics, Part 1
A few weeks ago, an athlete contacted me asking for a few private coaching sessions on the basics of cyclocross. Those sessions seem to have worked as today he won his category at the Cross Crusade Rainier and now he has to upgrade! Although there i...READ MORE »
Data Analysis - Marathon MTB Nationals 2012
I have had a day or two to digest what happened last Saturday and I've finally had a chance to sit down and look at my data file as well. It was a day where everything came together just right: The start was fast, but not too fast. The ...READ MORE »
The Power of Positivity
We've all heard the start-line murmurs: "My legs are tired." "I didn't have much time to ride this week." "I'm just here for the training." "Whatever happens is meant to happen." It's likely we've all said those things or something similar at one ...READ MORE »
Food for Athletes on Culinate.com
Culinate.com just published a nice piece about diets for athletes. It's more of an exploration of the eating habits of endurance athletes than a guide. I have a few things to say on the subject, too. Check it all out right here....READ MORE »
How to pack for stage races - Part 2 in a series
A few months ago, we learned how to pack your race bag for a one-day race. Stage racing season is here, and I thought it might be useful to cover how to pack for stage racing as well. Many of you will be heading to places like Baker Cit...READ MORE »
How to pack for one day road racing - Part 1 in a series (hopefully)
One day many years ago, I was in a rush to get out the door to drive to a friend's house for a long training ride. Thinking I had everything I needed I headed out only to find when I arrived that I had forgotten my shoes. My friend was ...READ MORE »
Fold your rain jacket like a pro!
Lately here in the Pacific Northwest we have been having what could be diplomatically described as a "reluctant spring." Not only has it been damp and showery, but it has been colder than normal as well. Hopefully, this all leads to a nice, s...READ MORE »
Consulting Special Rates for January
My sweetie recently had an excellent suggestion - that I offer coaching ride and consulting special rates during January. So, consults that are normally $75/hour are $60/hour this month. It's also no problem to do one consult in two 30-minute sessions a...READ MORE »
Chinese Food For Thought
Through competition, we can discover ourselves.- Jet Li as Huo YuanjiaThink about that a little bit....READ MORE »
Group Ride Etiquette
The other day, while I was speaking with the athlete I have been coaching the longest, Tom W., we hit upon the subject of how to behave on a group road ride. While every ride is different, there are some basic rules to follow if you don't want to b...READ MORE »
Fun Guy vs Fitness Guy
My friend BRAD always puts riders into one of two categories: Fun Guy or Fitness Guy (or Fun Girl and Fitness Girl - substitute as necessary). Fun Guys just ride for fun and friends while, supposedly, Fitness Guys are all business on the bike. Fun Guys...READ MORE »
How to dress when the weather turns (more) foul
A few weeks ago we learned about how to dress on those cool autumn days. Well, now we are nearly in November and, at least here in the NorthWest, winter is seemingly upon us. I always wait as long as possible before yanking my thermal jacket out of sto...READ MORE »
Dress for success on the bike
There is a simple rule for dressing for Spring and Fall on the bike: arm warmers and knee warmers for racing; long sleeves and leg warmers for training.As an endurance athlete, your body can perform best if it doesn't have to spend energy keeping you war...READ MORE »
