Generated by All in One SEO v5.0.0.1, this is an llms.txt file, used by LLMs to index the site. # Source Endurance The Science of Results ## Sitemaps - [XML Sitemap](https://source-e.net/sitemap.xml): Contains all public & indexable URLs for this website. ## Posts - [Coach Adam joins Fast Talk Labs to discuss Ingredients for Exceptional Performances](https://source-e.net/rider-resources/coach-adam-joins-fast-talk-labs-to-discuss-ingredients-for-exceptional-performances/) - Coach Adam joins Fast Talk Labs to discuss Ingredients for Exceptional Performances - [Will the Willow Fire Claim Leadville Trail 100 as Victim in 2026?](https://source-e.net/rider-resources/will-the-willow-fire-claim-leadville-trail-100-as-victim-in-2026/) - Willow Fire is threatening Life Time's Leadville Trail 100 with cancellation. Discuss pivots with your coach. - [Coach Adam Contributes to ESPN Article: Can Tour de France champ Tadej Pogačar redeem cycling's reputation?](https://source-e.net/rider-resources/coach-adam-contributes-to-espn-article-can-tour-de-france-champ-tadej-pogacar-redeem-cyclings-reputation/) - Read the Article HERE - [Coach Taylor Warren to Direct 2026 US National Team Junior Race Camps](https://source-e.net/rider-resources/coach-taylor-warren-to-direct-2026-us-national-team-junior-race-camps/) - Coach Taylor Warren will coach and direct two immersive “live and learn to race in Europe” Junior race camps for the U.S. junior development program this summer - [Coaches Ethan and Adam Discuss Junior Athlete Development](https://source-e.net/rider-resources/coaches-ethan-and-adam-discuss-junior-athlete-development/) - Coaches Adam and Ethan discuss strategies, methodologies, and best practices for developing young, junior endurance athletes (such as junior cyclists). They discuss building sustainable pathways, coaching youth effectively, and balancing the physiological and psychological development required for long-term growth in endurance sports. - [Coaches Adam and Stacey Accept Positions with USA Cycling Coaches Working Group](https://source-e.net/rider-resources/coaches-adam-and-stacey-accept-positions-with-usa-cycling-coaches-working-group/) - Source Endurance coaches help elevate coaching standards across all disciplines by sharing expertise, insights, and real-world experience to help all coaches. - [Beyond Hydration: Unveiling the Secrets of Heat Adaptation for Athletes](https://source-e.net/rider-resources/beyond-hydration-unveiling-the-secrets-of-heat-adaptation-for-athletes/) - Athletes aren't just battling opponents for summer cycling success; they're also facing a formidable foe – heat. We'll help you adapt and flourish this summer. - [Beyond Hydration: Heat Adaptation for Athletes](https://source-e.net/rider-resources/beyond-hydration-heat-adaptation-for-athletes/) - Adam Mills discusses heat adaption (acclimation and acclimatization) for the upcoming summer - [Throwback. Tour of the Gila with Alex Hoehn](https://source-e.net/rider-resources/throwback-tour-of-the-gila-with-alex-hoehn/) - Coach Adam and alumni, Alex Hoehn and had a good chat with him about his GC win at the Tour of the Gila way back in 2023. - [Coach Stacey featured in Fast Talk Labs!](https://source-e.net/rider-resources/coach-stacey-featured-in-fast-talk-labs/) - Dr. Stacey Brickson explains the nuances of the pedal stroke on Fast Talk Labs - [Case Study: 15% FTP Gain & 75+ Esports Nationals WIN!](https://source-e.net/rider-resources/case-study-15-ftp-gain-75-esports-nationals-win/) - A coach’s perspective on specificity, progressive overload, and older-athlete considerations. - [Identical Normalized Power, Different Result: Why Your Race File Hides the Real Story](https://source-e.net/rider-resources/cycling-race-file-analysis-variability-index/) - A coach’s perspective on pacing, variability, and why average power can hide the real story. - [The True Price of Human vs AI Coaching](https://source-e.net/rider-resources/the-true-price-of-human-vs-ai-coaching/) - The physiological, psychological, and economic research to present a comprehensive case for human-led v AI coaching - [Finding the Perfect Openers: What Science Says About Pre-Race Cycling Workouts](https://source-e.net/rider-resources/finding-the-perfect-openers-what-science-says-about-pre-race-cycling-workouts/) - Boost cycling race performance with expert pre‑race warm‑up openers. Learn science‑based techniques to maximize power in time trials, criteriums, road races. - [Planning Your Season](https://source-e.net/rider-resources/planning-your-season/) - The best part about goal setting and planning your season is that we get to map our fitness and plot our next epic adventure! Here's how.. - [Offseason Training, Don't Waste Your Base (2 of 2)](https://source-e.net/rider-resources/offseason-training-dont-waste-your-base-2-of-2/) - Build YOUR BASE Once it was observed that many of the benefits seen with longer and easier training sessions were also seen with shorter and harder workouts, the next step was to identify which changes do and do not occur among the two training modalities. By analyzing training adaptations at different intensities in individuals of various fitness, - [Offseason Training, Don't Waste Your Base (1 of 2)](https://source-e.net/rider-resources/offseason-training-dont-waste-your-base-1-of-2/) - Build YOUR Base The off-season doesn't exist to many racers on structured training plans. It's a period to race cyclo-cross and/or recover for a short bit before prepping for the next season's races. This period can also be tremendously beneficial in gaining fitness. However, the elements are against most racers with cold weather, snow and - [Using Performance Testing to Shape Your Training](https://source-e.net/rider-resources/using-performance-testing-to-shape-your-training/) - Performance Testing is how we evaluate our strengths and weaknesses, what’s overdeveloped and underexpressed. It’s not a judgement, it’s a compass. - [Beyond the Basics: An Honest Discussion About Applying Advanced Sport Science in the Real World](https://source-e.net/rider-resources/beyond-the-basics-an-honest-discussion-about-applying-advanced-sport-science-in-the-real-world/) - Coach Zack and Coach Adam have an in depth, real discussion about applying new, modern sports science to coaching practice and how it has yielded exceptional athlete results. - [Balancing School and Cycling: Good Grades and Strong Results Are Possible!](https://source-e.net/rider-resources/balancing-school-and-cycling-good-grades-and-strong-results-are-possible/) - Balancing academics and athletics, whether in high school or college can feel overwhelming at times. The workload, travel, and training all pile up quickly. - [Often Discussed, Never Explained: Base Training, Part I](https://source-e.net/rider-resources/one-weird-trick-base-training-part-i/) - Get Coached, Get Faster It's not necessarily that inaccurate conclusions are being drawn about base training, but more that some conclusions are misguided. I've decided to write a bit about base training because it's important to understand the correct reasoning behind those conclusions as well as what the alternatives to base training can do for - [Cycling Base Training, Part 3](https://source-e.net/rider-resources/cycling-base-training-part-3/) - As Heath Blackgrove, 2004 Olympian and long time pro cyclist, put it to me once, “if you do aerobic base right, everything else comes easily.” It’s hard to argue with results. Base training done right is a little different for everyone though. With training intensity and duration changing based on individual factors such as available time and family commitments, - [Often Discussed, Never Explained: Base Training, Part 2 of 3](https://source-e.net/rider-resources/base-training-2/) - Your Strongest Season Starts Here Part 1 established what base training is, and for those who have the time to ride them, base miles are highly effective for a few reasons. Low intensity, high duration training provides a low muscular stress alongside a high aerobic stress, making athletes fitter while maintaining relative freshness in the - [Annual Performance Evaluation in Cycling](https://source-e.net/rider-resources/annual-performance-evaluation-in-cycling/) - The Annual Performance Evaluation in cycling, when paired with an athlete’s self-evaluation is a crucial tool for identifying areas of needed improvement, tracking progress, improving performance durability, advancing results, and achieving personal milestones. The Annual Performance Evaluation is a crucial tool for identifying areas of needed improvement - [When To Start Training For Next Season And Why](https://source-e.net/rider-resources/when-to-start-training-for-next-season-and-why/) - Now. The time is now. As coaches and athletes, fall or early season is training season and this is the most exciting time of year. We can look back at last season and be objective in looking at the data and seeing what worked and what didn't. We can sit down and map out the - [The Process of Progress: Masters Cycling  (40+)](https://source-e.net/rider-resources/the-process-of-progress-masters-cycling-40/) - Learn how Jeffrey Gracik balances athletic goals and masters cycling with a demanding life. Insights on personalized training and race strategy from his coach. - [The Process of Progress: Masters (40+:) Development Interview with Jeff Burt-Gracik](https://source-e.net/rider-resources/the-process-of-progress-masters-40-development-interview-with-jeff-burt-gracik/) - This video is an interview with Master's cyclist Jeff Burt-Gracik, where he discusses his journey into bike racing and his development as a competitive cyclist. He shares how he balances a rigorous 10-12 hour a week training schedule with his personal and professional life, the importance of a disciplined training plan, and the significant impact - [Junior Cycling Development: Mac Tomkins' Ascent](https://source-e.net/rider-resources/junior-cycling-development-mac-tomkins-ascent/) - Coach Taylor discusses in detail the ascent of Mac Tomkins' performance as he progresses through his junior cycling development. - [Tour of the Gila Recap- Alex Hoehn's First UCI Stage Race Win](https://source-e.net/rider-resources/tour-of-the-gila-recap-alex-hoehns-first-uci-stage-race-win/) - Alex Hoehn won the 2023 Tour of the Gila by a margin of two seconds over Óscar Sevilla. his win was the culmination of years of hard work. He has dedicated himself to the sport, to his training and becoming a 24/7 whole athlete. - [Cory Williams, Evolution of Excellence](https://source-e.net/rider-resources/cory-williams-evolve-and-excel/) - I had heard about Cory prior to 2016 but in all honesty I didn’t know much about him. I knew he was one of the fastest and most explosive field sprinters in North America. But his Achilles Heel was that he couldn’t consistently reach the finish line with the peloton. As the Performance Director on the Elevate- KHS Pro Cycling Team there was a distinct need to see improvement from one of the team's designated closers. - [Brody McDonald: U23 World Championship Road Race Prep](https://source-e.net/rider-resources/brody-mcdonald-u23-world-championship-road-race-prep/) - Brody McDonald's chances of winning the U23 World Championships: Can he pull off the upset in Glasgow? - [Coach Kristen's recap as USA Cycling Women's Development Road Director](https://source-e.net/rider-resources/coach-kristens-recap-as-usa-cycling-womens-development-road-director/) - Working with USA Cycling as Women's National Team Development Road Director led me to 5 countries and 22 directed race days - [Dehydration Drives DNFs at Gravel Races](https://source-e.net/rider-resources/dehydration-drives-dnfs-at-gravel-races/) - Summer of 2023 was the hottest on record forcing competitors in gravel races to adapt their existing strategies or wilt in the summer heat. - [The Truth About High Carb Nutrition Intake for Cycling Performance that you Wish you knew Sooner](https://source-e.net/rider-resources/the-truth-about-high-carb-nutrition-intake-for-cycling-performance-that-you-wish-you-knew-sooner/) - Coaches Adam and Taylor discuss the sinister decay that lies beneath the shiny veneer of the high-carb 100g of sugar per hour with Dr. Sol Cantwell, DDS. - [Coach Taylor featured on "Fast Talk Podcast"](https://source-e.net/rider-resources/coach-taylor-featured-on-fast-talk-podcast/) - Trying to go pro is one of the hardest things we can do. Jack Burke and Taylor Warren share what they’ve learned and how that applies to the rest of us, too. - [Balancing High-Carb Nutrition Needs with Dental Health](https://source-e.net/rider-resources/balancing-high-carb-nutrition-needs-with-dental-health/) - Available on Training Peaks! - [Incorporating the Group Ride into Your Training Plan](https://source-e.net/rider-resources/incorporating-the-group-ride-into-your-training-plan/) - Learn to incorporate the group ride into your training to best benefit you and your goals. - [Exercise in Wildfire Smoke: Poor Decision?](https://source-e.net/rider-resources/exercise-in-wildfire-smoke-poor-decision/) - Exercise in wildfire smoke can be an insidious threat to performance and health. Learn some practical health tips and how to protect yourself and keep training. - [Measuring the Benefits of Training Consistency](https://source-e.net/rider-resources/measuring-the-benefits-of-training-consistency/) - Source Endurance looks at Measuring the Benefits of Training Consistency in the context of Kimberly Lucie's 2024 preparation and competitive season. - [Inside the Staff Meeting: Optimal Crank Length](https://source-e.net/rider-resources/inside-the-staff-meeting-optimal-crank-length/) - Go inside a Source Endurance staff meeting as Coaches and Master Fitters Zack Allison and Matt Hill discuss optimal crank length. - [The Perfect Deployment: Titan Racing Leverages Teamwork in Two-Pronged Attack](https://source-e.net/rider-resources/the-perfect-deployment-titan-racing-leverages-teamwork-in-two-pronged-attack/) - Teams often arrive at a race with a full squad and intentions of domination. This is a story of how and why teamwork makes that possible. - [VO2 Max Testing in San Diego with Source Endurance](https://source-e.net/rider-resources/vo2-max-testing-in-san-diego-with-source-endurance/) - VO2 max measures your maximal oxygen uptake and utilization. This is a great time to get baseline data to help you optimize your training to meet your goals. - [VO2 Max Block Training and Maintenance + A Free 8 Week Training Plan](https://source-e.net/rider-resources/vo2-max-block-training-and-maintenance-a-free-8-week-training-plan/) - Recent scientific studies depart from tradition and highlight the benefits of concentrating VO2 Max workouts into short, intense training blocks. - [SDSU Cycling and Source Endurance Announce Partnership to Elevate Collegiate Cycling Performance](https://source-e.net/rider-resources/sdsu-cycling-and-source-endurance-announce-partnership-to-elevate-collegiate-cycling-performance/) - The partnership will focus on optimizing training programs, improving race strategies, and fostering a culture of excellence within SDSU Cycling. - [The Trajectory of a Junior Cyclist](https://source-e.net/rider-resources/trajectory-junior-cyclist/) - Junior cyclists that want to commit can find a junior program, do some talent ID camps, travel, race, and seek opportunity and support on many paths. - [Josh Lebo Details his Bid for Podium at USPRO Nationals Time Trial](https://source-e.net/rider-resources/josh-lebo-details-his-bid-for-podium-at-uspro-nationals-time-trial/) - All we need to do is make Josh time trial faster. We can achieve this in many ways, we will focus decreasing Josh's Cd​A, or by increasing Josh's power output. - [Why Results Aren’t Everything: A More Balanced Take on Youth Cycling](https://source-e.net/rider-resources/why-results-arent-everything-a-more-balanced-take-on-youth-cycling/) - Coach Ethan discusses how to prevent the pressure of results in youth cycling from ruining your junior racing experience. - [Training Consistency and Compliance: Fundamentals of Success](https://source-e.net/rider-resources/training-consistency-and-compliance-fundamentals-of-success/) - When your fitness foundation is supported by these two pillars stellar seasons with amazing results are more likely. Learn training consistency and compliance. - [High Altitude Training, Racing and Events](https://source-e.net/rider-resources/high-altitude-training-racing-and-events/) - Covers high altitude training benefits, protocols, pacing, return strategies, race day tips, and key supplements. By Taylor Warren. Source Endurance - [The Path to Junior Cycling Success: Coaching for the Next Generation](https://source-e.net/rider-resources/the-path-to-junior-cycling-success-coaching-for-the-next-generation/) - What began as a childhood hobby soon became a lifelong pursuit that would shape my career as I’ve learned how to create a path to junior cycling success. - [Source Endurance/ Parks Law Firm Cycling Team Announce 2025 Partnership](https://source-e.net/rider-resources/source-endurance-parks-law-firm-cycling-team-announce-2025-partnership/) - Source Endurance and the Parks Law Firm Cycling Team, a prominent competitive cycling team, are pleased to announce their partnership for the 2025 season. - [5 Ways to Get More Protein for Cycling](https://source-e.net/rider-resources/5-ways-to-get-more-protein-for-cycling/) - Protein for cycling helps you recover faster, build muscle, and support numerous bodily functions with protein. But how much do you need each day? - [Improve Flexibility, Boost Cycling Performance](https://source-e.net/rider-resources/improve-flexibility-boost-cycling-performance/) - incorporating a regular stretching routine can significantly enhance your performance and overall cycling experience - [Unlock personalized nutrition strategies from Lactate testing and DEXA scans](https://source-e.net/rider-resources/unlock-personalized-nutrition-strategies-from-lactate-testing-and-dexa-scans/) - Performance testing doesn't just help us optimize training and discover our capacity as athletes, these tests also provide key indicators for personalizing nutrition strategies - [The Road to UCI Gravel World Championship](https://source-e.net/rider-resources/the-road-to-uci-gravel-world-championship/) - Coach Taylor details the road to Elite UCI Gravel World Championship of Source Endurance athlete and coach, Sofia Schugar. - [How to Effectively Moderate Your Workouts and Why](https://source-e.net/rider-resources/how-to-effectively-moderate-your-workouts-and-why/) - Don't ruin yourself in a single session only to have lesser quality for subsequent training. Optimize the whole training block. Learn to moderate your workouts - [Coach Zack Wins North South Colorado-Recap](https://source-e.net/rider-resources/coach-zack-wins-north-south-colorado-recap/) - The North South Colorado Bikepacking Race is a 610-mile adventure from Fort Collins to Trinidad. Coach Zack gives a recap of his winning adventure. - [50+ Lifelong Competitor’s First Ever Season with Coach Taylor](https://source-e.net/rider-resources/50-lifelong-competitors-first-ever-season-with-coach-taylor/) - The story of when a 50+ lifelong athlete on the road, mountain bike, track, time trials, gravel and criteriums hires coach Taylor for the first time ever. - [Sofia Schugar: Tracka 360](https://source-e.net/rider-resources/sofia-schugar-tracka-360/) - Coach Taylor Warren discusses Coach Sofia Schugar's stellar ride at the Traka 360 - [The Importance of a Well Timed Mid-Season Break](https://source-e.net/rider-resources/the-importance-of-a-well-timed-mid-season-break/) - It's believed that the emphasis of a successful training is the intervals, volume and improving FTP. Really, the key is well timed periods of rest. - [How to Handle Illness During the Season](https://source-e.net/rider-resources/how-to-handle-illness-during-the-season/) - Almost everyone gets sick at some point during the calendar year, here are some tips to follow in order to bounce back to training - [NUTRITION CHALLENGES AT UNBOUND GRAVEL](https://source-e.net/rider-resources/nutrition-challenges-at-unbound-gravel/) - Coach Kristen Arnold,MS, RDN, CSSD breaks down common nutrition challenges at Unbound Gravel. - [The Art of Team Tactics](https://source-e.net/rider-resources/the-art-of-team-tactics/) - Team tactics help effectively apply assets to bring the best team result possible. Bike racing is also full of nuances that lead to a different race outcomes. - [Common Nutrition Mistakes at Tour of the Gila](https://source-e.net/rider-resources/common-nutrition-mistakes-at-tour-of-the-gila/) - Coach Kristen Arnold, with her extensive background as a Registered Dietician and Director Sportif, brings a multifaceted approach to optimizing the performance of cyclists, evident in her insights on common nutrition mistakes at events like Tour of the Gila. - [Can Rider Support at Gravel Races be Pro, Grassroots & Safe?](https://source-e.net/rider-resources/can-rider-support-at-gravel-races-be-pro-grassroots-safe/) - Coaches Zack and Adam discuss an intricate dance at gravel races: Pro support (or even rider support) regarding mechanics and feeding while staying compliant to the varying rules of individual events while balancing rider safety and the ominous spectre of an influx untrained and unaware drivers on course. - [Braving the Elements: Racing BWR Utah Amidst Extreme Weather](https://source-e.net/rider-resources/braving-the-elements-racing-bwr-utah-amidst-extreme-weather/) - The notorious Belgian Waffle Ride (BWR) UT kicks off this week, including an extraordinary test: extreme weather with temps expected to be a chilling 26F. - [Alex Hoehn: Grad School and Tour of Gila Defense](https://source-e.net/rider-resources/alex-hoehn-on-defending-his-tour-of-the-gila-title/) - Alex Hoehn, the 2023 Tour of the Gila champion, is poised to make another powerful impact in the 2024 edition of the race - [Effectively Implementing Strength Training for Cycling During Race Season and Off-Season](https://source-e.net/rider-resources/effectively-implementing-strength-training-for-cycling-during-race-season-and-off-season/) - Strength training for cycling is common these days within a well coached training program. Get the most out of a strength program. - [Goal Setting in an Age of Social Media and Too Much Data](https://source-e.net/rider-resources/goal-setting-in-an-age-of-social-media-and-too-much-data/) - Goal Setting is both easier and more difficult than ever. Here are some guidelines to help you set your goals for the coming year. - [Case Study: Taylor Kotwa, Sprinter, Increases FTP 7% in 4 months](https://source-e.net/rider-resources/case-study-taylor-kotwa-sprinter-increases-ftp-7-in-4-months/) - I started working with Taylor in the fall of 2022 as he was coming back from time off the bike after a recent injury. He came to me with high expectations and lofty ambitions, so we set to work right away in preparation for the 2023 season - [Pre-race Meeting: The Mid South Gravel Race](https://source-e.net/rider-resources/pre-race-meeting-the-mid-south-gravel-race/) -  Coach Adam Mills of Source Endurance discusses how to prepare and ride the Mid South Gravel Race Coach Adam Mills of Source Endurance discusses how to prepare and ride the Mid South Gravel Race - [How to PR the Fiesta Island Time Trial](https://source-e.net/rider-resources/how-to-pr-your-next-fiesta-island-time-trial/) - Time Trials like Fiesta Island Time Trial are art and science. We will focus primarily on the technical details of time trialing that aren’t fitness related - [2024 Rock Cobbler Pre-Race Briefing](https://source-e.net/rider-resources/2024-rock-cobbler-pre-race-briefing/) - Coach Adam discusses best strategies for Rock Cobbler. Everything from course features to aid station strategy. Even equipment review like, "is there a tire that works equally well in both MUD and LIVING ROOM CARPET?" - [Eliel Factory Team, The Road Less Traveled and Source Endurance Partner to Empower Endurance Athletes](https://source-e.net/rider-resources/eliel-factory-team-the-road-less-traveled-and-source-endurance-partner-to-empower-endurance-athletes/) - Eliel has announced a strategic partnership with Source Endurance, a leading provider of personalized coaching and performance solutions for endurance athletes - [Tips for Successful SoCal Racing](https://source-e.net/rider-resources/tips-for-successful-socal-racing/) - Successful SoCal racing starts well before the gun goes off. Set yourself up for success by preparing before race day. - [SoCal Race Season: Are you ready?](https://source-e.net/rider-resources/socal-race-season-are-you-ready/) - January marks the beginning of SoCal race season. If you're still riding base miles, it means you’re behind and it's time to spice up your training with some higher intensity crit-specific workouts. - [Coach Nikki tapped as Assistant Coach for Reno Devo Nationals Program](https://source-e.net/rider-resources/coach-nikki-tapped-as-assistant-coach-for-reno-devo-nationals-team/) - In addition to being the Program Coordinator, Coach Nikki will also be assuming the role of Assistant Coach with the Reno Devo Nationals Program. - [Why a Legion Sprinter is so Hard to Beat](https://source-e.net/rider-resources/why-the-legion-sprinters-are-so-hard-to-beat/) - Raw power and simple physics are what makes Legion sprinter so hard to beat - [Criterium Workout of the Week: Over-Unders](https://source-e.net/rider-resources/criterium-workout-of-the-week-over-unders/) - If sprinting is not your forte, to increase your odds of a victory or a podium finish, you’ll have to win a break-away. Enter the over-under. - [Coach Kristen Arnold Featured on Fast Talk Labs](https://source-e.net/rider-resources/coach-kristen-arnold-featured-on-fast-talk-labs/) - Coach and Nutritionist Kristen Arnold helps us explore maximizing your nutrition as an athlete, gives advice for how junior women can reach the next level - [Coach Adam, USA Cycling Coach Developer](https://source-e.net/rider-resources/coach-adam-usa-cycling-coach-developer/) - Contributing to the USA Cycling Level 1 and Level 2 USA Cycling Coaching Clinic as an instructor/ coach educator/ coach developer was a fulfilling experience - [PRT Training Camp Recap](https://source-e.net/rider-resources/prt-training-camp-recap/) - October 6th-8th marked the annual PRT training camp at beautiful Big Bear Lake during a perfect fall weekend. - [Source Endurance Welcomes Sofia Schugar](https://source-e.net/rider-resources/source-endurance-welcomes-sofia-schugar/) - Sofia Schugar comes from a background of elite triathlon, road, and gravel racing. and is available now to work with athletes at all levels. - [Gravel Aid Station Strategy for Racing: Interwoven Variables](https://source-e.net/rider-resources/gravel-aid-station-strategy-interwoven-variables/) - This guide helps you Improve your aid station strategy at gravel races and is key to furthering your success - [A Guide to Choosing a Cycling Coach](https://source-e.net/rider-resources/how-to-choose-your-cycling-coach/) - Choosing a cycling coach could be the most important piece of your training equipment. It's also overwhelming! Use this guide to help you make your best choice. - [13 Ways Hiring Source Endurance for Coaching is Different than Simple Programming](https://source-e.net/rider-resources/13-ways-hiring-source-endurance-coaching-different-simple-programming/) - Hire a Coach Today As endurance athletes, it's easy to get caught up in what other people are doing that has worked for them. Many are also, unfortunately, familiar with the experience that what worked brilliantly for a friend has worked poorly for you. We're also familiar with the idea of one-time-purchase training programs, which - [Three ways to increase your FTP](https://source-e.net/rider-resources/three-ways-to-increase-your-ftp/) - Hire a coach and level up your FTP Functional Threshold Power or FTP is a single power value used by athletes and coaches to define a range of training 'zones' as well as assess overall fitness gains, losses, and status. FTP, as defined by Andy Coggan and Hunter Allen, is the highest average power or - [How to Have a Successful Transition Season](https://source-e.net/rider-resources/how-to-have-a-successful-transition-season/) - Just like mother nature, training and racing has its own seasons: Offseason, pre-season, race season and transition season. I would quantify a training calendar into four different seasons: Offseason, pre-season, race season and transition season. - [Dr. Echo Dahl Rowe's Leadville Trail 100 PR, 8 Years Later](https://source-e.net/rider-resources/dr-echo-dahl-rowes-leadville-trail-100-pr/) - Of all the athletes I’ve ever worked with, Echo’s drive to succeed in whatever she chooses is among the very best. This need to succeed is directly reflected in her work ethic and can be seen in everything she does. Overall Echo smashed her previous Leadville time by more than 26 minutes! That’s an improvement of ~4%. Wow! - [Bike fitting: The toe pointer versus heel driver](https://source-e.net/rider-resources/bike-fitting-toe-pointer-versus-heel-driver/) - Our Coaches can help you improve performance! Check out our Coaching Packages Click Here Training Plans HERE As a cyclist, I'm sure you have noticed a difference in people's body shapes and how they look on the bike. Of all the things you notice of how other people fit on the bike, be it aesthetically - [San Diego Bicycle Club: Summer 2023 Recap](https://source-e.net/rider-resources/san-diego-bicycle-club-summer-2023-recap/) - #post_excerptSan Diego Bicycle Club racks up several wins and many podium finishes across multiple fields throughout the summer. - [Male to Female, What's the power difference on the bike?](https://source-e.net/rider-resources/male-female-whats-power-difference-bike/) - Make this your best season ever! Training Plans HERE We all know there are some wicked fast women bike racers. Watching the women's races it can sometimes seem more explosive and aggressive than the men's race. Similarly, as a cat 2-5, good luck holding to that Pro Women's wheel when she really gets going. What is the - [Tulsa Tough's FASTEST LEAD OUT](https://source-e.net/rider-resources/fastest-lead-out-at-tulsa-tough/) - Tulsa Tough is the biggest and most prestigious weekend of criterium racing on the planet. It is a destination race for the best-in-class and the best criterium teams send their most valuable riders to vie for the glory at the races. But who has the fastest, and by proxy, the most dominant lead out? - [10 Tips and Tricks for Fueling for Long Gravel Races & How to Maintain Stamina in the Heat and Dirt](https://source-e.net/rider-resources/fueling-for-gravel-races-how-to-maintain-stamina-in-the-heat-and-dirt-as-well-as-tips-and-tricks-for-long-events/) - Race Day Nutrition Plan Mass start, dust up the nose, endless climbs, stretches of desolate scenery, clock ticking. Gravel races are sweeping the hearts of cyclists across the country for the opportunity to complete something epic, try something new, enjoy beautiful scenery, and challenge oneself. As one of the newer disciplines of cycling, racers are Proper nutrition and fueling is arguably the most important factor in performing for gravel racing. - [Intelligentsia Cup Podium Finish After Injury](https://source-e.net/rider-resources/intelligentsia-cup-podium-finish-after-injury/) - JP had not raced a proper high-level USA criterium since mid-2019, and was concerned about the caliber of racers at the Intelligentsia Cup. He was also still recovering from a double crash in April, which resulted in a broken shoulder blade and a month off the bike. After a long layoff due to injury, cyclist JP Brocket returned to racing at the Intelligentsia Cup with a strong performance. - [What to expect when you're not expecting, an acromioclavicular (AC) joint injury.](https://source-e.net/rider-resources/expect-youre-not-expecting-acromioclavicular-ac-joint-injury/) - Coming back from injury can be arduous Our Coaches are trained and certified to help you! Click Here Shoulder separations are among the most common type of injuries in sports. Not to be confused with a dislocation, a shoulder separation involves the Acromioclavicular (AC) ligament, and sometimes the Coracoclavicular (CC) ligament, whereas a dislocation refers - [Unbound Gravel: Kelly Bastman Tells Her Kansas Experience Story](https://source-e.net/rider-resources/unbound-gravel-kelly-bastman-tells-her-kansas-experience-story/) - This was my first Unbound Gravel so I had no idea what to expect. This is a story of my adventure in the Flint Hills of Kansas. - [Criterium Workout of the Week: Group Ride](https://source-e.net/rider-resources/criterium-workout-of-the-week-group-ride/) - The group ride is an excellent training tool for criterium racing. - [Criterium Workout of the Week: Heat Adaptation](https://source-e.net/rider-resources/criterium-workout-of-the-week-heat-adaptation/) - Hot and humid weather is the universal foe that impacts every summer race. Being heat adapted is like having a superpower that allows you to conquer any climate. - [Criterium Workout of the Week: Mid-season Zone 2](https://source-e.net/rider-resources/criterium-workout-of-the-week-mid-season-zone-2/) - It's mid-season and you've probably been racing lots and can feel that race form coming on strong but it's probably time to some mid-season Zone 2 training - [BWR as Seen Through the NoFcks Given Gravel Lens](https://source-e.net/rider-resources/bwr-as-seen-through-the-nofcks-given-gravel-lens/) - Source Endurance athlete Casey Cohenmeyer gives us her colorful recap of the Belgian Waffle Ride California - [Loren Krieger ROLLS at Moab Rocks Race](https://source-e.net/rider-resources/loren-krieger-rolls-at-moab-rocks-race/) - Moab Rocks is a great early season race to test the off-season preparations and see how my fitness is coming along. It's hosted by Trans Rockies Series and was well done. I am planning to return next year and bring more people to experience this event. - [SDBC Spring Recap from Coach Taylor](https://source-e.net/rider-resources/sdbc-spring-recap-from-coach-taylor/) - With Tour de Murrieta wrapped up this past weekend, race season in SoCal is in full affect! For the rest of the country, racing may just be starting up but out here in California we are just about at our midway point in the season. Working with SDBC this Spring has been a pleasure. My - [Criterium Workout of the Week: FRC 40-20s](https://source-e.net/rider-resources/criterium-workout-of-the-week-frc-40-20s/) - These Functional Reserve Capacity (FRC) 40-20s do an excellent job of providing a training impulse to your anaerobic capacity. - [Criterium Workout of the Week: 30-30s](https://source-e.net/rider-resources/criterium-workout-of-the-week-30-30s/) - We like to use these 30-30s or Tabata intervals to really engage an athletes anaerobic system. The explosive efforts are short and unsustainable and coupled with a rest that's incomplete this workout really quenches the big power thirst of criterium racing. - [Criterium Workout of the Week: Film Study](https://source-e.net/rider-resources/criterium-workout-of-the-week-film-study/) - Film study has always been an important tool for improving personal and team outcomes in competition. Teams and racers were late to the game but are catching up and now film study is just as important in cycling as it is in other sports. - [Criterium Workout of the Week: Rest Days](https://source-e.net/rider-resources/criterium-workout-of-the-week-rest-days/) - Recovery days are often overrated but are crucial to criterium racing because of the repeated high-intensity efforts. These intense efforts can lead to muscle fatigue, soreness, and even injury if a rider doesn't allow their body enough time to recover. Recovery days allow the body to rest and repair, reducing the risk of injury and improving - [Criterium Workout of the Week: Sprints!](https://source-e.net/rider-resources/criterium-workout-of-the-week-sprints/) - Most criterium races require a high degree of skill and neuromuscular coordination and right in the middle of that Venn Diagram is sprinting. - [Criterium Workout of the Week: VO2 and Race Winning Intervals](https://source-e.net/rider-resources/criterium-workout-of-the-week-vo2-and-race-winning-intervals/) - This is a great workout to simulate establishing a breakaway or going for a last lap solo attack. - [Criterium Workout of the Week: Sweet Spot All-Day- Long](https://source-e.net/rider-resources/criterium-workout-of-the-week-sweet-spot-all-day-long/) - Sweet spot training. Criterium racing is still an endurance event, despite our willingness to make it about explosive efforts. Any event lasting 30 minutes or even 90 minutes is definitely an endurance based sport. So how do we get better at riding for that long? Sweet spot training. - [Criterium Workout of the Week: Zone 2](https://source-e.net/rider-resources/criterium-workout-of-the-week-zone-2/) - Criterium Workout of the Week: Zone 2. What it is and is not. - [Mid South: Becoming Faster and More Spicy](https://source-e.net/rider-resources/mid-south-rapidly-becoming-faster-and-more-spicy/) - The quality of the athletes at the pointy end of races like the Mid South has dramatically improved. Gone are the days where local heroes battle it out for glory amongst the rare traveler from far away lands. The time is now and the races resemble more of a Monument than they do a gravel race. - [Orucase Updates Airline Bike Fees Information to Help Travelers](https://source-e.net/rider-resources/orucase-updates-airline-bike-fees-information-to-help-travelers/) - Traveling with a bicycle can be a thrilling experience, whether you're touring the countryside, exploring new trails, or competing in a race. However, when it comes to air travel, the cost of transporting your bike can quickly add up. - [The Right Auto Insurance for Cycling?](https://source-e.net/rider-resources/the-right-auto-insurance-for-cycling/) - Auto insurance companies sure do a great job advertising their slick slogans and how inexpensive they can be. But they are terrible at explaining exactly how insurance coverage works and when it can be used. - [Topical Edge PR Lotion Significantly Improves High-Intensity Interval Performance](https://source-e.net/rider-resources/topical-edge-pr-lotion-significantly-improves-high-intensity-interval-performance/) - If you remember last fall, we were recruiting study participants in the Fort Collins, Colorado, area to participate in a study using Topical Edge. Well, the results are in! Here's an excerpt from Topical Edge and a link to the full study and results: Coming on the heels of the clinical trial at San Diego State University - [Athlete Highlight: Dean Parker- the F.O.G.](https://source-e.net/rider-resources/athlete-highlight-dean-parker-the-f-o-g/) - I've worked with Coach Adam and Source Endurance for almost 11 years. I just turned 71 this year and it has been amazing to see how Adam has modified my training as I aged. - [Which Training Methodology Best Improves Your Performance. Systematic Review](https://source-e.net/rider-resources/which-training-methodology-best-improves-your-performance-systematic-review/) - The general concept of leveraging different training methods to improve Functional Threshold Power (FTP), VO2 max and ultimately performance is immensely important to every endurance based performance athlete. Until now a direct systematic review comparing Traditional Periodization, Block periodization and day-to-day programming has been never conducted. - [Rock Cobbler Final Preparation Tips](https://source-e.net/rider-resources/rock-cobbler-final-preparation-tips/) - Race Director Sam Ames of the Rock Cobbler and coach Adam Mills share some final tips - [Source Endurance tapped for USA Cycling Athlete Development Pathway](https://source-e.net/rider-resources/source-endurance-tapped-for-usa-cycling-athlete-development-pathway/) - Source Endurance is proud to join USA Cycling in announcing the launch of the Athlete Development Pathway. - [Ethan Doherty 2022: Road Racer Targets CX Nationals Podium](https://source-e.net/rider-resources/ethan-doherty-2022-road-racer-targets-cx-nationals-podium/) - Ethan’s training emphasis has been on aerobic foundation and extending Time to Exhaustion (TTE) at threshold. This year, we decided to take a different approach that landed Ethan on the CX Nationals podium. - [Everyone Trains 28 Hour Weeks on Instagram](https://source-e.net/rider-resources/everyone-trains-28-hour-weeks-on-instagram/) - You’re scrolling the gram, you look up intermittently and look out your window. The weather is either absolute trash, or you're feeling firmly imprisoned by your day job. You look back down at your phone and you see, yet another proud screenshot, of someone’s 28 hour riding week with 1520 TSS points, and they got a tan. - [Allan Schroeder: 2022 Men 30-34 CX Champion](https://source-e.net/rider-resources/allan-schroeder-2022-men-30-34-cx-champion/) - Meet Allan Schroeder, your 2022, 30-34 men's cyclocross national champion!! SE coach Kristen Arnold has been coaching Allan since 2016. This national championship title marks a breakthrough ride for him and a sign of many great things to come. Allan has worked hard for his successes as he's raced road for CS Velo on the - [Gravel Worlds: Comparing Jay Thomas' Championship in 2012 to 2022](https://source-e.net/rider-resources/gravel-worlds-comparing-jay-thomas-championship-in-2012-to-2022/) - The year is 2012 and Jay Thomas is a young 43 years of age and newly minted Gravel Worlds Champion. Even though he is officially an “aging athlete” Jay was very much holding his peak form from his mid-30’s. Jay came home with a victory, brand new rainbow-ish striped jersey, a sabre* and the swagger of a Gravel Worlds Champion. The winning time was 9 hours and 6 minutes. - [Female Cyclists: Hormones and Performance](https://source-e.net/rider-resources/female-cyclists-hormones-performance/) - Are there certain times of the month when you feel like you’re on fire and then other times you feel like a load of bricks? You are not alone! Most individuals who have female reproductive organs have a menstrual cycle. That menstrual cycle impacts many aspects of our physical and mental health and performance. - [Having a Coach Holds You Accountable: Tales from an Endurance Mountain Biker](https://source-e.net/rider-resources/having-a-coach-holds-you-accountable-tales-from-an-endurance-mountain-biker/) - My name is Ray Landry. For work. I am a dental rep. I race mtn bikes and gravel mostly and a little road for fun. So many races. It's hard to pick a favorite. But my favorite would be the event that got me into cycling to start and that would be the Leadville 100. - [Structuring 2023 for the SoCal Race Calendar](https://source-e.net/rider-resources/structuring-the-2023-for-the-socal-race-calendar/) - Most of us have already closed the book on our 2022 season. Perhaps you're already in a transition phase and craving some much-needed soul riding. Once the season is finished in earnest, usually taking 2-3 weeks away from structured training can be one of the best things you can do for yourself to start to - [Alex Hoehn: SBT GRVL 5th. A Closer Look at the Power of Fatigue Resistance](https://source-e.net/rider-resources/alex-hoehn-sbt-grvl-5th-a-closer-look-at-the-power-of-fatigue-resistance/) - The legendary races of cycling all tell a similar story of overcoming adversity through beautiful suffering. At its core, this very romanticization is excellent at engaging fans while inspiring all of us to persevere through hard work. This suffering is universal across all competitors and it seems like the only difference is if one suffers - [Shake Your Money Maker: Helmets Protect Your Greatest Asset](https://source-e.net/rider-resources/shake-your-money-maker-helmets-protect-your-greatest-asset/) - Using science-based evidence to guide us when choosing a safe bicycle helmet - [Ama Nsek: USAC Collegiate National Champion in the Criterium](https://source-e.net/rider-resources/ama-nsek-athlete-highlight/) - Ama Nsek wins NCCA Criterium Championship - [Zack Allison's BWR North Carolina Race Recap](https://source-e.net/rider-resources/zack-allisons-bwr-north-carolina-recap/) - BWR North Carolina, for me, for my race day, actually started when we left Kansas after Unbound. It was a pretty crazy set of travel days with Whitney getting Giardia and massive lightning storms each night we stopped with the camper, causing a lack of recovery/body work going into North Carolina. Thank goodness for - [Tackling the Hell of the East (Coast)](https://source-e.net/rider-resources/tackling-the-hell-of-the-north-carolina/) - Just six short weeks after the first Belgian Waffle Ride in San Diego, the second stop of the Quadrupel Crown of Gravel took place. This time the traveling gravel circus took roots in the East Coast, somewhere about 30 miles south of Asheville, North Carolina along the border of South Carolina. BWR North Carolina was - [Preparing for the Hell of the North (Carolina)](https://source-e.net/rider-resources/preparing-for-the-hell-of-the-north-carolina/) - It's been about one month since Belgian Waffle Ride (BWR) California and now North Carolina is right around the corner. I thought I would have a solid window to prepare for what's to come at the next BWR but honestly, I've been on a crit racing calendar, so the preparation is, well, being handled differently. - [How to Avoid DNFing the BWR](https://source-e.net/rider-resources/how-to-avoid-dnfing-the-bwr/) - Many begin an epic adventure like the one you've just embarked upon expecting moderate discomfort and glory to await us, but only the most prepared will triumph over the Belgian Waffle Ride. Although the numbers are not public, we know a high percentage of riders never cross the finish line and get their own ride - [Epilogue and Epitaph of a Glorious BWR Finish](https://source-e.net/rider-resources/epilogue-and-epitaph-of-a-glorious-bwr-finish/) - Epiligue an Epitaph of a Glorious BWR Finish Evolution doesn't always occur incrementally. Sometimes change is sudden, surprising and painful. The Belgian Waffle Ride has always been different. Different is challenging; it's new; it's unique. Then, for 4 years the course did not change substantially. Yes, there were small tweaks but nothing that affected overall - [Tackling the Dubbel Header](https://source-e.net/rider-resources/tackling-the-dubbel-header/) - For those of you uninitiated to the Dubbel Header, the concept is simple; race the Waffle ride on Saturday and turn around and race the Wafer on Sunday. Easy enough? Ha! The Waffle ride was 135+ miles long, sure to be my longest ride of the year and the Wafer was 75 miles, yet still - [The Best Tire for the Belgian Waffle Ride CA (San Diego)](https://source-e.net/rider-resources/best-tire-for-bwr-san-diego/) - The Best Tire for the Belgian Waffle Ride CA (San Diego) Monuments are generally considered to be the oldest, hardest and most prestigious one day races on the professional circuit and winning one can immortalize an athlete in the annals of history. As such, Monuments define spring racing success in the professional ranks, dictating future - [Nat MacLean: Doctor, Mother, Athlete, Friend, Ambassador of Cycling.](https://source-e.net/rider-resources/nat-maclean-athlete-highlight/) - Nat MacLean is coached by Zack Allison and has made many improvements in a short amount of time! - [Josie Fouts, Leader in the Off-Road Para-cycling Movement](https://source-e.net/rider-resources/josie-fouts/) - Born in Korea with only a right hand, Josie is an Asian-American amputee that grew up in the midwest, always standing out. Her interest in metabolism research led her out to San Diego and the year-round great weather encouraged her to begin commuting by bike. Soon the San Diego cycling community discovered her potential and - [JP Brocket, King of the Long Ride](https://source-e.net/rider-resources/jp-brocket/) - SE athlete JP Brocket has been training hard in Taiwan: JP Brocket, a long-time Source Endurance athlete, has been living in Taiwan and sharing his journey with us on social media. He's been climbing big mountains, completing hard intervals, and hopping into local races. JP just finished a big block of volume where he completed - [Less Pain, More Gain: 6 ways for cyclists to reduce soreness from strength training and running](https://source-e.net/rider-resources/less-pain-more-gain-6-ways-for-cyclists-to-reduce-soreness-from-strength-training-and-running/) - Get DOMS (delayed onset muscle soreness) every season you start working out in the gym? Can't walk the day after going for an easy 2 mile jog? Tried doing a 15 minute HIIT workout once and now your arms feel like jello on the bike? Check out these strategies to reduce soreness from exercises that - [Adjusting your training with the seasons](https://source-e.net/rider-resources/adjusting-your-training-with-the-seasons/) - For just about every state in the country (sorry Arizona), daylight savings just went into effect last weekend. It's officially that time of year where the days are quite short, the weather is brisk, on the decline and just about everyone is feeling a time crunch with the holidays fast approaching. What should training look - [20 Minute Adaptation Workout to Get You Primed for Winter Strength Training](https://source-e.net/rider-resources/20-minute-adaptation-workout-to-get-you-primed-for-winter-strength-training/) - Can't walk after day one of your strength training block. Having a hard time getting down to the toilet after too many squats in the gym? Complete this 20 minute adaptation workout to reduce soreness and get your body ready for the hard work in the gym. It's easy for endurance athletes to overdo it - [Shadd Smith, Multi-Discipline Master](https://source-e.net/rider-resources/shadd-smith-multi-discipline-master/) - From long-time SE athlete Shadd Smith: Learn more. - [Trey Harrison sets new course record at Cannonball 550](https://source-e.net/rider-resources/trey-harrison-tackles-cannonball-550/) - I thought I'd give a synopsis on the fun I ride completed a few weeks ago. I decided to partake in the 5th edition of the Cannonball 550 bikepacking race, which is a big old 550 mile loop that starts/finishes in Emporia, KS. The self-supported route traversed portions of the Flint Hills, the edge of - [BWR Kansas: An Insider's Guide to Lawrence](https://source-e.net/rider-resources/bwr-kansas-an-insiders-guide-to-lawrence/) - Make the most of Lawrence, KS You registered for BWR KS and if you're like many people, you've probably never been to Lawrence unless it was on your way to Emporia for Unbound Gravel. Your first thought is probably something like, "how could this college town (University of Kansas) possibly meet the needs of a - [Power Analysis - Whitney Allison's BWR Cedar City Win](https://source-e.net/rider-resources/power-analysis-whitney-allisons-bwr-cedar-city-win/) - Whitney Allison had a breakthrough ride at Belgian Waffle Ride Cedar City winning the climbing jersey, the sprint jersey and the women's overall race. Here's a power analysis of her race winning file. Setting the stage This edition of BWR Cedar City had a 10 minute separation between the men's Waffle wave and the women's - [Smoke & Training](https://source-e.net/rider-resources/smoke-training/) - Welcome to the tail end of the summer, or as we've come to know it as here in Seattle "Fire Season". As I sit down to write this, I've just finished reading a message from our local velodrome alerting the community that Friday night racing will be cancelled if the Air Quality Index in the - [BWR Survival Camp: Utah offers pro-style lead-in](https://source-e.net/rider-resources/bwr-survival-camp-utah-offers-pro-style-lead-in/) - The Belgian Waffle Ride Survival Camp p/b Source Endurance in Utah is a fully-supported, pro-style lead-in to event day. The camp runs September 21-26th with the final day of camp being the BWR Utah Race day. How does this work? A common strategy for professional teams is to take a few days leading into a - [Shadd Smith wins his age group at Unbound 100](https://source-e.net/rider-resources/shadd-smith-wins-his-age-group-at-unbound-100/) - From Shadd: I'll start off by saying I really, really, really, like riding bikes but more than that I would say that racing them is even better. I am racing for the Steve Tilford Foundation Racing Team in honor of my teammate and world class bike racer, Steve Tilford. I realized from the start list - [Sean McElroy Storms Back from the Brink](https://source-e.net/rider-resources/sean-mcelroy-storms-back-from-the-brink/) - In mid-March Sean McElroy went to the doctor complaining of stomach pain. After being told that he had gas and that he should go home Sean thought that everything would return to normal in a couple hours. Little did he know what the next few days would bring. The pain would continue to build in the lower part of his stomach and - [Training for a climbing-heavy event no matter where you live](https://source-e.net/rider-resources/training-for-a-climbing-heavy-event-no-matter-where-you-live/) - You don't have to live in a mountainous area to be a climber but you do have to train for the hills to be your best. If you're on the start list for such events as The Last Best Ride, Crusher in the Tushar, BWR San Diego, FoCo Fondo, or Rebecca's Private Idaho, to name - [Perfecting the ultimate recovery modality, sleep!](https://source-e.net/rider-resources/perfecting-the-ultimate-recovery-modality-sleep/) - I recently had an athlete ask me "what's the best way to recover, should I be wearing compression socks all the time? How about my Normatec boots?? Should I add in stretching into the routine?" All very valid questions, but my number one answer for promoting recovery...sleep. As athletes, we are constantly looking for ways - [Returning to Training and Racing After Covid19, an Update](https://source-e.net/rider-resources/returning-to-training-and-racing-after-covid19-an-update/) - As the pandemic began to tighten its grip, the United States and the world began to enter lockdown. Meanwhile, professional sports leagues including Major League Soccer (MLS), Major League Baseball (MLB), National Hockey League (NHL), National Football League (NFL), and the men's and women's National Basketball Association (NBA, WNBA) were already planning the massive undertaking - [Consistency, the Most Important Aspect of Training](https://source-e.net/rider-resources/consistency-the-most-important-aspect-of-training/) - What is the most important aspect of training? Is it nailing the fundamentals? VO2 max intervals? Squeezing out every marginal gain? I'd argue each of these has validity but the king and queen of them all is consistency. Cycling is a highly aerobic sport and most of the training adaptations simply take a lot of - [How to make mountain biking friendlier](https://source-e.net/rider-resources/how-to-make-mountain-biking-friendlier/) - SE coach and ambassador Nikki Peterson recently wrote an article for Trek Bikes entitled "How to make mountain biking friendlier." If you've met Nikki, you probably know that she is a professional MTBer for Competitive Metals Trek, runs the GRiT podcast, has been working for NICA for years, and is, well, incredibly friendly and welcoming! - [Patience in Racing: Often Overlooked, Never Underrated](https://source-e.net/rider-resources/patience-in-racing-often-overlooked-never-underrated/) - HERE. WE. GO! Whether you're ready or not, the 2021 racing season has started. Many of us are emerging from the months of Zwift training and working up the courage to do that first race. It's likely racing will be analogous to our first post-pandemic group social interactions. We're all going to be excited, a - [Incorporating other cycling disciplines to improve your cycling performance](https://source-e.net/rider-resources/incorporating-other-cycling-disciplines-to-improve-your-cycling-performance/) - Perhaps you are in the middle of a training block and your fitness is starting to plateau and stagnant or maybe you've been road riding the same loop day in and day out and motivation is starting to wane. Picking up another discipline of cycling might be just the right move to boost fitness and - [Source Endurance launches Zwift-specific coaching](https://source-e.net/rider-resources/source-endurance-launches-zwift-specific-coaching/) - LOVE ZWIFT RACING? Whether you are a year-round Zwift or indoor rider or a use it as a winter training tool, Source Endurance can help you maximize your fitness and w/kg to perform your best. How our Zwift coaching is different Zwift racing and other indoor racing programs is different from outdoor racing and therefore - [Returning to Training and Racing After COVID-19](https://source-e.net/rider-resources/returning-to-training-and-racing-after-covid-19-2/) - If you or someone you know has gotten Covid, check out Adam Mills' guide on Returning to Training and Racing After Covid-19, recently published on TrainingPeaks.It looks at the latest studies that are coming out and can hopefully serve as a way to self-evaluate when you can start riding again. Read the Article. Check out all - [The trifecta of optimizing your fitness](https://source-e.net/rider-resources/trifecta-optimizing-fitness/) - Now that we are past the holidays and many of you have started chipping away at your fitness goals for 2017, it's time to get down to business and start training right, right? Perhaps you are already a couple months into training? Either way, before you mark down your races and build your plan, there are - [Should strength training be a part of your off-season?](https://source-e.net/rider-resources/strength-training-part-off-season/) - To lift or not to strength train, that's NOT the question. It's that time of the year for serious road cyclists. Your season ended, everyone is planning their off season break or just ramping back into winter training and cross training. As you sit down and make the big plan for the winter, pondering the - [Training & COVID-19](https://source-e.net/rider-resources/training-covid-10/) - We’ve learned that all of us are on a ridiculous number of email lists since the COVID-19 alarm bells went off. We’ve also learned that many of them aren’t aware that “cancelled” has two Ls. Yes, everything is cancelled. Right now, there is still hope for summer events and beyond. That timeline seems far off - [Gravel Upgrades You Don't Know You Need (Or at least would be a good idea)](https://source-e.net/rider-resources/gravel-upgrades-you-dont-know-you-need-or-at-least-would-be-a-good-idea/) - It's getting to be epic gravel season again and many more of us have set our goals to take on the challenge of events like SBT GRVL, Crushar in the Tushar, Rooted Vermont, FoCo Fondo, Belgian Waffle Ride, etc. All of us have read countless articles about the "best things" for gravel in far too - [Seven Things you Should Know Before Your First Gravel Cycling Race or Epic Gravel Ride](https://source-e.net/rider-resources/seven-things-you-should-know-before-your-first-gravel-cycling-race-or-epic-gravel-ride/) - Gravel racing is booming in popularity...it's not quite mountain biking and it's not quite cyclocross or road riding. This might leave you with some questions on how best to prepare for your first big gravel grinder. And there are quite a few coming up like the Belgian Waffle Ride. While this list isn't all-inclusive by - [Gravel cycling tips for women from Karen Pritchard](https://source-e.net/rider-resources/gravel-tips-women-karen-pritchard/) - Meet Karen Pritchard. She's a member of Source Endurance sponsored gravel team Panaracer/Stan's NoTubes p/b Bicycle X-Change, with some fantastic results such as Unbound Gravel- 2015: 2nd place finish in age group and 7th overall female Land Run 100- 2015/2016- 1st in age group and 2nd overall female Karen loves gravel and was so kind - [Rider Highlight: Trey Harrison wins the VeloTek Grand Prix Stage Race](https://source-e.net/rider-resources/rider-highlight-trey-harrison-wins-velotek-grand-prix-stage-race/) - Source Endurance Master's athlete Trey Harrison recently competed in and won the Master's 40+ category at the VeloTek Grand Prix Stage Race. Great work to Trey and his team. Best wishes for the Dirty Kanza! Name: Trey Harrison Event & Category: VeloTek Grand Prix Stage Race Master's 40+ Brief event/course description: 3-stage stage race. 0.7 mile uphill time trial - [What Science Says about Nutrition for Long Distance Gravel Events](https://source-e.net/rider-resources/science-says-nutrition-long-distance-gravel-events/) - As we rapidly approach the big weekend of the Unbound Gravel, amidst an array of other long distance gravel events, there are a few important components to putting together a successful ride. Arguably the two most important factors that a person has the ability to change and control is the training component and then a - [5 Nutrition Myths for Long Gravel Grinders](https://source-e.net/rider-resources/5-nutrition-myths-long-gravel-grinders/) - As we quickly approach the weekend of Unbound Gravel, along with many other long distance gravel events, it's important to think about nutrition in addition to the riding component of your preparation to avoid the undesirable "bonk" and miserable crawl home. Cycling traditions include big pasta dinners the night before and eating when you are - [How to Choose a Bike for a Gravel Event](https://source-e.net/rider-resources/how-to-choose-a-bike-for-a-gravel-event/) - Gravel riding and racing has really taken off throughout the U.S. in the past couple years along with types of gravel events. It seems that every day new styles of gravel bikes and equipment pop up. While training is an essential part for a good gravel experience, equipment choice can be the difference between - [Don't Compromise on your Gravel/ Everything Bike- You Don't Need to.](https://source-e.net/rider-resources/dont-compromise-on-your-gravel-everything-bike-you-dont-need-to/) - "When it comes to gravel, play it as it lies" - Joseph Schmalz Gravel bikes are not limited by any national governing body in any way. Therefore they are not restricted by any rules for equipment the likes of which are in the 49 page UCI equipment rules and regulations. By any logical discussion, cycling - [Questionable Decisions: World Tour 2020](https://source-e.net/rider-resources/questionable-decisions-world-tour-2020/) - Meet Casey. Casey is a NICU (Neonatal Intensive Care Unit) Doctor full time and then some who features a hectic work schedule. She's also a badass who spends her off-hours at some of the most challenging and ridiculous events that her gravel bike can tolerate. She has all the typical limiters that plague the non-pro - [5 ways to NOT DNF at Unbound Gravel](https://source-e.net/rider-resources/5-ways-to-not-dnf-at-unbound-gravel/) - Many begin Unbound Gravel but only the prepared and enduring finish. Although the numbers are not public, we know a high percentage of riders never cross the finish line and need to be picked up by support or get their own ride home. 200 miles is a tall order for most, and likely the longest - [Meagan Gehrke of Lady Gnar Shredders' Cross Ohio Prep](https://source-e.net/rider-resources/meagan-gehrke-of-lady-gnar-shredders-cross-ohio-prep/) - What's a girl to do when her 2020 dream gravel race season gets canceled? Starting in March, week by week, emails would pop up letting me know my race schedule was shrinking. I stayed optimistic as events were pushed from spring into summer. I clung onto this thread of hope that at least my big - [2017 Sweat Rate and Fluid Intake at Unbound Gravel](https://source-e.net/rider-resources/2017-sweat-rate-fluid-intake-dirty-kanza-200/) - Tomorrow is THE DAY! The day where Graveleurs will inundate the sleepy cow town of Emporia Kansas to test their mettle against the flint rock and weather elements of central Kansas. We’ve heard many a strategy when it comes to rider support but one thing we’re going to address is how much fluids a rider - [Choosing a Tire for Your Next Gravel Adventure](https://source-e.net/rider-resources/choosing-tire-next-gravel-adventure/) - “Hey man… what’s the best tire for this event?” That’s something I’ve been hearing a lot over the last few months as more and more mixed surface and gravel events come on the calendar. I remember back to my full time cyclo-cross (CX) days riding with the KCCX team and all the conversations we had - [All about that gravel endurance training...](https://source-e.net/rider-resources/gravel-endurance-training/) - When Neil Shirley and I started discussing his 2018 goals I did most of the listening. When a legend such as Neil takes his time to reach out and discuss his goals and ask for guidance to meet those goals it means a few things: Neil is focused and no longer satisfied with just finishing, - [Neil Shirley Road to Unbound Gravel: Checking in at the Belgian Waffle Ride](https://source-e.net/rider-resources/neil-shirley-road-unbound-gravel-checking-belgian-waffle-ride/) - Neil Shirley’s exploits as a professional road racer are well-documented in the annals of cycling. You can do a quick Google search and find a library of articles with him mentioned as a protagonist at “name that race.” Unfortunately, because of Neil’s career as a journalist, you can also find a good deal out there - [Unbound Gravel 2018 Recap with SE Coach Adam Mills](https://source-e.net/rider-resources/unbound-gravel-2018-recap-se-coach-adam-mills/) - What an adventure! I went to Unbound Gravel to experience the event and to cheer on all my friends, as well as the many Source Endurance clients we had there. While I’m sure I didn’t see each one of them, I’m proud of them all. I entered the 100 mile event knowing that any substantial - [Rider Highlight: Meet Robert Ellis Gravel Guru and Enthusiast](https://source-e.net/rider-resources/rider-highlight-meet-robert-ellis-gravel-guru-enthusiast/) - SE: Want I to talk to you about gravel cycling in the Midwest, and about the Trans Iowa. RE: Cool. SE: Tell me about your cycling routine and your training during the year. RE: I do base miles in the winter on gravel and on the road. And I try to work on some endurance - [Choosing a Tire for Your Next Gravel Adventure](https://source-e.net/rider-resources/choosing-a-tire-for-your-next-gravel-adventure/) - "Hey… what's the best tire for this event?" That's something I've been hearing a lot over the last few months as more and more mixed surface and gravel events come on the calendar. I remember back to my full time cyclo-cross (CX) days riding with the KCCX team and all the conversations we had about - [Casey Cohenmeyer: 2019 Canyon Belgian Waffle Ride BWR Done](https://source-e.net/rider-resources/casey-cohenmeyer-2019-canyon-belgian-waffle-ride-bwr-done/) - TLDR Version: Thank you Michael Marckx, Andy Brightman, Phil Tinstman and all the countless others and volunteers who bring this insane event to our community. Thank you cycling community for being awesome. Thank you to Nick, Steve and Ned for putting up and being involved in this nonsense. Most of all, thank you Adam Mills at - [SE Coach Zack Allison shares his first BWR & Unbound experience](https://source-e.net/rider-resources/se-coach-zack-allison-shares-first-bwr-unbound-experience/) - SE coach Zack Allison recently competed in his first Belgian Waffle Ride and Unbound Gravel (previously DK200) He primarily races criteriums with Clif Bar Racing so competing in both these events in the middle of his season required some focused and tailored training. At Unbound Gravel he rode with the support of Niner Bikes, which called - [Rider Highlight: Sonja Johnson smashes Unbound Gravel goal by nearly two hours](https://source-e.net/rider-resources/rider-highlight-sonja-johnson-smashes-unbound-goal-nearly-two-hours/) - Sonja Johnson recently competed at the Unbound Gravel, the famous 206.7 mile Gravel Race across the Flint Hills of Kansas finishing in the top 10 overall for women and beating her personal goal time by nearly TWO HOURS. And all on about 12 hours of training per week. She kindly shared her prep and race - [Neil Shirley's Final Thoughts on Unbound Gravel](https://source-e.net/rider-resources/neil-shirleys-final-thoughts-dk200/) - As we’re all slowly crawling out of our post- Unbound Gravel hangover, I wanted to do one last blog post with some final thoughts about the work that Neil and I did together. From the feedback Neil gave me during our debrief, here’s a quick summary of my notes: Neil didn’t think that he needed - [SE Coach Zack Allison's 5 Take-Aways from BWR & Unbound Gravel](https://source-e.net/rider-resources/se-coach-zack-allisons-5-take-aways-bwr-unbound/) - This year was SE Coach Zack Allison's first time doing the Belgian Waffle Ride and DK200 (now Unbound Gravel), much less both in the same year. We asked him to share his top 5 takeaways from his own experience: Hydration - Yea we know, hydration is key, I'm not one to make vague articles. Know - [Belgian Waffle Ride Cedar City: Course Musings](https://source-e.net/rider-resources/belgian-waffle-ride-cedar-city-course-musings/) - Photo: Jake Orness The folks at Monuments of Cycling wanted a weekend of proper reconnaissance and feedback on the finalized Belgian Waffle Ride Cedar City course. A few of us made the trek with the mindset of learning what this course was all about and how it felt at speed. What follows is my initial - [June Challenge: DIY Ride Food](https://source-e.net/rider-resources/june-challenge-diy-ride-food/) - Kristen Arnold MS, RDN, CSSD shares her favorite easy ride food recipe: sweet potato bites! This month, we challenge you to make your own ride food at some point- whether it's Kristen's recipe or something else. Kristen's special tip for sweet potato bites: freeze leftover bites. You can put them directly in your pocket and - [2019 Belgian Waffle Ride Survival Camp- Day 1](https://source-e.net/rider-resources/2019-belgian-waffle-ride-survival-camp-day-1/) - Day 1 of the Belgian Waffle Ride Survival Camp kicked off with getting everyone settled- getting Canyon Bike demos dialed, goodie bags distributed, IRC tires mounted, and Castelli Cycling custom BWR Survival Camp kits distributed. Danny Munson of DMunson Photo captured the whole weekend for us. For Day 1, we rode to The Lost Abbey - [2019 Belgian Waffle Ride Survival Camp- Day 2](https://source-e.net/rider-resources/2019-belgian-waffle-ride-survival-camp-day-2/) - Day 2 was the big one: 100 miles, 8400 ft of climbing, and a LOT of dirt....errrr mud. It rained a bunch the night before and when we started bright and early, it was still drizzling. - [2019 Belgian Waffle Ride Survival Camp- Day 3](https://source-e.net/rider-resources/2019-belgian-waffle-ride-survival-camp-day-3/) - Day 3! We focused our efforts on Lemon Twist, plus some odds and ends, finishing Day 3 up Double Peak one last time, and lunch at The Lost Abbey. Thanks for checking out our photo recap of all that was the Canyon Belgian Waffle Ride Survival Camp 4.0! We're already counting down to our 2020 - [May Challenge: At Home Strength Training](https://source-e.net/rider-resources/may-challenge-at-home-strength-training/) - SE coaches and next door neighbors, Kristen Arnold and Zack Allison are challenging you to share your at-home strength workout or try theirs! - [How to Attempt the Hour Record](https://source-e.net/rider-resources/how-to-attempt-the-hour-record/) - In this modern Covid-19 era, lack of motivation for training is a very real thing. Competition in a "normal" race format has been thwarted and group rides are also a distant memory. There are two options for training at this moment: let your training routine be dictated by the lack of racing, or set tangible - [Keeping a Positive Mindset When Things Seem Not So Positive](https://source-e.net/rider-resources/keeping-a-positive-mindset-when-things-seem-not-so-positive/) - Not to sound like a broken record, but 2020 has tested a lot of people, physically and mentally. With so many changes and people feeling more isolated than ever, it can be hard to keep a positive mindset. However, it has been proven that having a positive mindset can have a lot of health-related benefits - [Training Methods for Breaking Cross State Records, a Case Study](https://source-e.net/rider-resources/training-methods-for-breaking-cross-state-records-a-case-study/) - Like many athletes, Meagan has a power meter on one bike but not all of her bikes. Her CAAD12 which she rode for her record attempt did not have a power meter on it. So, during training we used a mix of power, heart rate, and relative perceived exertion (RPE) to dial in her training. - [Weight Cutting for Cycling E-Racing](https://source-e.net/rider-resources/weight-cutting-for-cycling-e-racing/) - Cycling is adding a new discipline of racing in the form of e-racing. E-racing can be done on various platforms including (Zwift, RGT, Rouvy, Bkool, and FulGaz). Racers are required to have a bicycle and a stationary trainer with a power meter. At the high level of e-racing, racers are required to have a smart - [Adjusting goals and event predictions](https://source-e.net/rider-resources/adjusting-goals-and-event-predictions/) - 2021, the first year of the new world, and we've been through a ton and we're not at all out of the COVID woods. With everything that has happened in 2020, it's easy to lose sight of what life was like and where we are heading for next year. There are many things that are - [The Inaugural Belgian Waffle Ride Cedar City Experience, Explained](https://source-e.net/rider-resources/the-inaugural-belgianwaffle-ride-cedar-city-experience-explained/) - Adam Mills attended the inaugural Belgian Waffle Ride Cedar City late summer this year. He did a write up on this already legendary event over on Pure Gravel. Click below to check it out. Did you attend the event this year? Is it on your 2021 event list? Read it now. - [How Much Time Does it Take to Improve FTP?](https://source-e.net/rider-resources/much-time-take-improve-ftp/) - As a reader of our blog, you’re probably familiar with the term FTP, or functional threshold power. This number is most often approximated to maximal one hour power output and is one of the foundations of modern training and performance analysis for cycling. Very much like your 1 mile, 5k or 10k pace in running, - [CdA and Aerodynamics of Cycling](https://source-e.net/rider-resources/cda-and-aerodynamics-of-cycling/) - Photo courtesy of SnowyMountain Photography. Seventy to ninety percent of the opposing force you face as a cyclist on a flat road is aerodynamic drag. Most of us have felt the experience of drafting before, or even a tailwind versus a head wind. This is the greatest drag we face on the bike and changing - [Meet SE Coach Taylor Warren](https://source-e.net/rider-resources/meet-se-coach-taylor-warren/) - Taylor Warren just joined the Source Endurance coaching team. Taylor began his cycling journey on the bike path as a kid and fell in love with racing shortly after. He’s spent time at the top in road and track, holding National Championship titles and racing professionally on the road with 303 Project. How did - [Pre-order Your Source Endurance Gravel Kit](https://source-e.net/rider-resources/pre-order-your-source-endurance-gravel-kit/) - It's that time of year again...the Source Endurance kit pre-order time is here! We use Castelli Cycling for our kits. This time we have the Podio Jersey and Team Bibshort in both men's and women's sizing, plus the unisex MTB jersey. Jersey options pair well with the Unlimited Baggy Short.⁠ ⁠ Castelli Cycling has been - [SE Athlete Meagan Gehrke breaks Trans Ohio record](https://source-e.net/rider-resources/se-athlete-meagan-gehrke-breaks-trans-ohio-record/) - On Saturday, October 3rd, Meagan rode her bike across Ohio. "We rolled out at 5:07am and it was 35 degrees with a frost warning. Clothing-wise I decided on a wool buff, wool base layer tank, my MFF Summer weight LS, my LGS winter jacket, a cycling cap, wool glove liners, Specialized long finger fall gloves, - [Dylan Zakrajsek comes back from bad crash to win his first race back!](https://source-e.net/rider-resources/dylan-zakrajsek-comes-back-from-bad-crash-to-win-his-first-race-back/) - Over the course of the past few weeks I have continued to train and do more recovery from my hard crash back in February. This past weekend I did my first race since the crash and man was that fun, and I won! Being able to get back in-between the tape and shake some of - [Performance Improvement and Pitfalls in Weight Cutting for Virtual eRacing](https://source-e.net/rider-resources/performance-improvement-and-pitfalls-in-weight-cutting-for-virtual-eracing/) - “That rider is cheating at e-racing (Zwift)!” seems to be a common utterance among virtual e-racers (Zwift, RGT, Rouvy, Bkool, FulGaz) regardless of what platform they’re using. Without a doubt every platform has cheating issues that they’re working hard to remedy and I’m sure there is significant progress being made. However, the rider could simply - [Virtual eRacing: Let's Talk About Weight Cutting](https://source-e.net/rider-resources/virtual-eracing-lets-talk-about-weight-cutting/) - The rapid rise of bicycle racing in virtual environments has led us to an interesting moment in time, where we are witness to the real-time emergence of an entirely new sport, a sport that will increasingly face the need to develop a set of systems and practices that reflect its unique identity, distinct from the - [Flavors Make You Fast](https://source-e.net/rider-resources/flavors-make-you-fast/) - It’s no secret that food is fuel. Kristen Arnold has written many pieces giving excellent nutrition advice on how to fuel exercise and an active lifestyle. If you want to nail your workout, recover like a Pro, and keep making improvements, it's imperative that you take in enough nutrition. But did you know that flavors - [Meet SE Coach Nikki Peterson](https://source-e.net/rider-resources/meet-se-coach-nikki-peterson/) - Nikki Peterson is Source Endurance’s newest coach. A lifelong endurance athlete and current professional mountain biker, she backs up her experience with years of education in the Nutrition and Exercise field. We did a little Q&A with her so you can get to know her. What was your athletic career pre-cycling? I started running in - [Basic Nutrition for Endurance Athletes, Part 1](https://source-e.net/rider-resources/basic-nutrition-for-endurance-athletes-part-1/) - Build a Strong Fueling Foundation for Victory, Blog Series Part 1 Over the next few months we will discuss the basics of nutritional needs for endurance athletes. In order to optimize performance through nutrition we need to start with the basics and build a solid foundation. Similar to how base training builds a foundation in - [Basic Nutrition for Endurance Athletes, Part 3: Foods to Boost your Fitness, Putting it All Together](https://source-e.net/rider-resources/foods-to-boost-your-fitness-putting-it-all-together/) - Build a Strong Fueling Foundation for Victory, Blog Series Part 3 Now that we’ve discussed what nutrients are, macro and micro, we can start to put it into practice with foods! Below is a list of nutrient-dense foods which are rich in micronutrients and also high quality macronutrients. Nutrient density is a term used often - [Basic Nutrition for Endurance Athletes, Part 2: Micronutrients, What are They and Why Athletes Need Them](https://source-e.net/rider-resources/micronutrients-what-are-they-and-why-athletes-need-them/) - Micronutrients, What are They and Why Athletes Need Them Build a Strong Fueling Foundation for Victory, Blog Series Part 2 Piggy backing off last month’s post where we discussed macronutrients, this month we will discuss micronutrients. In order to optimize performance through nutrition we need to start with the basics and build a solid foundation. - [6 Tips for Riding and Exercising in the Heat](https://source-e.net/rider-resources/6-tips-for-riding-and-exercising-in-the-heat/) - As the temperatures rise and the workouts get tougher I wanted to take a quick moment to remind everyone about training in the heat. Here are some quick action items: ALL HEAT ADAPTATIONS ARE DEPENDENT ON YOUR ABILITY TO SWEAT MORE. This means that you need MORE fluids on your rides vs riding in primo weather. - [Microbursts, Explained.](https://source-e.net/rider-resources/1649-2/) - Microbursts. Either you love them or you hate them. They help you reach a new level of physical fitness or they submarine your efforts and set you back a few days. But any way you look at this workout, it is very difficult to execute and equally difficult to prescribe because of its complexity. I’m - [Matthew Mack takes the WIN in multiple stages at Zwift BC Bike Race](https://source-e.net/rider-resources/matthew-mack-takes-the-win-in-multiple-stages-at-zwift-bc-bike-race/) - Having participated in a Zwift BC Bike Race event I was invited to participate in the Virtual BC Bike Race 7 day stage race challenge between 7/4 and 7/10. Since all of my real world race goals had been cancelled my coach and I decided I should give it ago. It was quite the experience - [I See Food in your Power File: Fueling Adequately for Training](https://source-e.net/rider-resources/i-see-food-in-your-power-file-fueling-adequately-for-training/) - A few weeks ago I hosted a webinar for USA Cycling on the Nutrition Care Process. I discussed how Registered Dietitians conduct nutrition assessments and how coaches can apply these concepts to identify nutrition-related issues in their athletes. The webinar inspired this article where I present a few cases where athletes were unable to complete - [Nikki Peterson wins Rim Nordic Time Trial-format XC Mountain Bike Race](https://source-e.net/rider-resources/nikki-peterson-wins-rim-nordic-time-trial-format-xc-mountain-bike-race/) - I got to race on Saturday, July 18th! Rim Nordic, a legendary race venue in Southern California, held a Time Trial-format xc mountain bike race. The racers were started in 20 second intervals and the Pro Women's Category had 7 racers. I started 4th and caught up to the 2nd and 3rd ladies by the - [5 Benefits of Cycling Coaching in a Pandemic](https://source-e.net/rider-resources/5-benefits-of-cycling-coaching-in-a-pandemic/) - The global pandemic is very real. If you've been fortunate enough to maintain your health and employment, you've probably also felt bummed to watch all your 2020 events and goals go up in smoke. We'll never be taking events for granted again, that's for sure... Here are five ways Source Endurance coaches are here to - [Are V02 and Blood Lactate Tests Still Relevant? With WKO, probably not.](https://source-e.net/rider-resources/are-v02-and-blood-lactate-tests-still-relevant-with-wko-probably-not/) - If we’re focusing on raising FTP or Lactate Threshold power, we need the best metrics to track change in FTP. 5 and 10 years ago, we sent our athletes into a lab or university to get the athlete’s blood lactate and maybe Vo2 max tested. Back then, that was the best way to check FTP - [Gravel Bikes are Pruning the Bicycle Tree of Evolution](https://source-e.net/rider-resources/gravel-bikes-are-pruning-the-bicycle-tree-of-evolution/) - As life began to fill every corner of the globe, it has become adapted to each area. Every environmental niche has an organism that is perfectly suited to it. That sort of evolution is exactly what we expect from life. It’s also what have come to expect as we become more adventurous in our ever-expanding - [Should you incorporate strength training into your BWR preparation?](https://source-e.net/rider-resources/incorporate-strength-training-bwr-preparation/) - To lift or not to strength train, that’s NOT the question. In your run into BWR, you will be gaining fatigue. If 100% of your CTL (chronic training load) is from riding, you’re leaving some potential power behind. We’ve seen the BWR course. Besides some major tweaks that Michael Marckx may throw at us the - [Utilizing winter sports for BWR training](https://source-e.net/rider-resources/utilizing-winter-sports-bwr-training/) - I’m going to paint a picture and it may resemble your situation. Minnesota in February. You’re working during the day, watching the weather, and it does not look good for your weekend ride like it did in July. Looks like another evening on the trainer. You’ve found Zwift, you’ve tried TrainerRoad, your coach writes some - [Cornering in gravel at BWR](https://source-e.net/rider-resources/cornering-gravel-bwr/) - Cornering in gravel is hard. It's a traction issue. On a road bike, your tires grab, sliding is bad, and you can really lean the bike over. On gravel there’s not really any major bike leaning. When the speed is high enough that you can lean the bike over, if you’re on gravel you’d just - [10 Fueling Tips for Belgian Waffle Ride and other long cycling events](https://source-e.net/rider-resources/10-fueling-tips-belgian-waffle-ride-long-cycling-events/) - Mass start, dust up the nose, endless climbs, stretches of captivating scenery, clock ticking. Long Classic-style races are sweeping the hearts of cyclists across the country for the opportunity to complete something epic, try something new, enjoy beautiful scenery, and challenge oneself. Do I want to be a finisher, or do I want to try - [5 ways to NOT DNF at the BWR](https://source-e.net/rider-resources/5-ways-not-dnf-bwr/) - The Belgian Waffle Ride has a 30-40% Did Not Finish (DNF) rate. That is roughly 1 in every 3 people who start BWR don’t finish and need to be picked up by support or get their own ride home. With proper preparation and following these tips you will make sure you are not one of - [2019 Canyon Belgian Waffle Ride: When Good Plans Go Sideways. A Lesson In Humility](https://source-e.net/rider-resources/2019-canyon-belgian-waffle-ride-when-good-plans-go-sideways-a-lesson-in-humility/) - When I first moved to SoCal in late 2014, I heard of this groovy and “weird” ride in San Marcos called the Belgian Waffle Ride. It went on dirt some, pavement lots, and was ridiculously hard. Back in Kansas, we always took gravel roads and dirt paths as connectors between cool roads. Also, with my - [Lori McCarty ups gravel skills at the BWR Survival Camp](https://source-e.net/rider-resources/lori-mccarty-ups-gravel-skills-at-the-bwr-survival-camp/) - From Lori: Incredible. Source Endurance knows how to do camp. My 1st time in California and I rode alongside my favorite cycling celebs, we even squished in vans together. The coaches were open, resourceful and encouraging. They looked out for us and offered advice and humor along the way. The different group options made it - [Utilizing Indoor Training Apps for Coaching](https://source-e.net/rider-resources/utilizing-indoor-training-apps-for-coaching/) - Source Endurance launched a free guide titled Utilizing Indoor Training Apps for Coaching, written and designed by Colorado-based senior coach Zack Allison. This guide evaluates the smart trainer and all the apps and tools that have come in its wake. Designed with cycling and triathlon coaches in mind, it is also beneficial for the devoted - [Robert Ellis basks in Midwest summer heat](https://source-e.net/rider-resources/robert-ellis-basks-in-midwest-summer-heat/) - From Robert: It’s amazing how quickly the seasons change. We had record rains and cold in May and suddenly it’s in the 90s and hay season is in full swing. Suddenly boom, it’s summer! No racing around here yet. When it first turns hot it’s tough to get used too. Kind of a power drain - [Tyler Reynolds knocks out first 200k ride](https://source-e.net/rider-resources/tyler-reynolds-knocks-out-first-200k-ride/) - From Tyler: First ever 200 kilometers. Few friends and I had too much time on our hands that day, so we decided it would be a great day to just keep on pedaling and getting Some solid tan lines! It wasn’t a super hard effort the whole time, it just felt good to be out - [Skyler Mackey creates new custom kit for his "going solo" debut!](https://source-e.net/rider-resources/skyler-mackey-creates-new-custom-kit-for-his-going-solo-debut/) - From Skyler: Smack Racing is a go! Massive thanks to Vie13 Kustom Apparel and my dad for making this little project of mine a reality. With going solo this year I wanted something to call my own that would stand out Amongst the racing crowd and I think that goal has been achieved. I have - [Functional Threshold Power (FTP): What Can it Tell Us?](https://source-e.net/rider-resources/lactate-threshold-can-tell-us/) - As a bike racer, or even a recreational rider, lactate threshold, commonly called functional threshold power, or FTP, is something you have almost surely heard about. A rider’s FTP is the maximum number of watts he or she can hold steadily for roughly an hour. While not precisely the same in terms of physiological definition, - [How to Prep for your FTP Test](https://source-e.net/rider-resources/prep-ftp-test/) - Weather inside or outside doing a Functional Threshold Capacity test it should be taken seriously. More seriously than other workouts. You don’t perform these tests very often, at least you don’t need to, and you want each test to be spread out by relevant training to increase your FTP. FTP tests are important because they - [Lori McCarty gains new riding partner!](https://source-e.net/rider-resources/lori-mccarty-gains-new-riding-partner/) - Since COVID, I struggled to find time and energy to ride my bike. Juggling new roles and developing new routines I wondered how I did it before. Luckily, Adam was encouraging and said not to worry, get it in when you can. He suggested I give Zwift racing a try. I’ve been hooked, it’s a - [Casey Cohenmeyer sneakily snags sourdough at the Swift Sourdough Seekers Challenge](https://source-e.net/rider-resources/casey-cohenmeyer-sneakily-snags-sourdough-at-the-swift-sourdough-seekers-challenge/) - From Casey Cohenmeyer: We are all looking for some entertainment in this weird world we are living in right now. Enter the The Swift Sourdough Seekers. Rally Cycling pro and sourdough ninja Robin Carpenter came up with a rad game for us. He picks a Strava segment or two and we all go out and - [Shadd Smith maximizes variety in training and adds exploration rides](https://source-e.net/rider-resources/shadd-smith-maximizes-variety-in-training-and-adds-exploration-rides/) - From Shadd Smith: Since the start of the mandatory COVID-19 quarantine I have been working from home, home schooling my two teenagers, working on way overdue house projects and riding a shit load. With that said boredom has not entered my vocabulary not even once. On the cycling and training side of things, having a - [Scott Rollins finishes century ride in under 5 hours!](https://source-e.net/rider-resources/scott-rollins-finishes-century-ride-in-under-5-hours/) - From Scott: I have always struggled with endurance. It seems like every time I hit mile 70 or so the legs give out. I wasn't sure if it was nutrition related, a lack of strength, or my aerobic capacity. That has all changed over the past 10 months. I started working with Zack Allison with - [Dean Parker includes exploratory rides (with caves!) in his training](https://source-e.net/rider-resources/dean-parker-includes-exploratory-rides-with-caves-in-his-training/) - From Dean: Since the lock downs have taken affect, most of my training is by myself. So when I'm doing the intervals and hard efforts that Adam prescribes it's fine. Nobody else wants to suffer with me. But, Adam also allows some fun rides to help the mental attitude. On Thursday nights, we do a - [Alex Hoehn of Wildlife Generation Pro Cycling tackles virtual racing with Zwift](https://source-e.net/rider-resources/alex-hoehn-of-wildlife-generation-pro-cycling-tackles-virtual-racing-with-zwift/) - From Alex: Last weekend I competed in my first virtual race through Zwift. It was definitely a challenge trying to learn everything about virtual racing as it is very different than racing on the road. One of the biggest challenges I had was with drafting. It is a very simple thing to do on the - [Tyler Reynolds joins Zwift Driveway Series and finishes 2nd](https://source-e.net/rider-resources/tyler-reynolds-joins-zwift-driveway-series-and-finishes-2nd/) - Riding on the trainer can be a drag for the most part, but my coach Adam and I have found a way to implement it into training and filling in what we can for racing with Zwift racing. The main Zwift race I do is the Driveway Series because it has great competition, a good - [Rider Highlight: Whitney Allison takes the Most Courageous Rider Jersey at AMGEN Tour of California Stage 1](https://source-e.net/rider-resources/rider-highlight-whitney-allison-takes-courtageous-rider-jersey-amgen-tour-california-stage-1/) - Whitney Allison of Hagens Berman Supermint Women's Professional Team recently competed at the AMGEN Tour of California Women's Race. The three day Women's World Tour stage race kicked off with a 77-mile pancake-flat loop around Elk Grove, California, where she took the Most Courageous Jersey. How’d the race go down for you? The AMGEN Tour - [Forcing the Break at the Redlands Classic Criterium](https://source-e.net/rider-resources/forcing-the-break-at-the-redlands-classic-criterium/) - I did a bit of a contest on social media asking the internet what Alex Hoehn’s average power was in the Redlands Classic Criterium during those crucial first 5 minutes where the break away was being established. The answers were all accurate in that the power number was big, especially considering his weight. Let’s take - [The Science Behind Time Trial Pacing](https://source-e.net/rider-resources/the-science-behind-time-trial-pacing/) - To define pacing in cycling is simple, it’s the rate at which you complete a course. Every course has a pace whether or not you’re aware or in control of your pace. A mindful pacing plan based off the course conditions, your personal power curve, and physiological knowledge can leave you minutes ahead of your - [Questionable Decisions World Tour 2020. Volume 2: Rock Cobbler Recap.](https://source-e.net/rider-resources/questionable-decisions-world-tour-2020-volume-2-rock-cobbler-recap/) - Of all the events on the QDWT2020, this one presents some unique challenges as a coach and also to Casey as an athlete. First, it’s early in the year. February 7 is dangerously early and most of the country spent the weekend shoveling snow while Casey was riding in weather good enough to warrant a - [How to Corner in Gravel](https://source-e.net/rider-resources/how-to-corner-in-gravel/) - SE Coach and FoCo Fondofest promoter Zack Allison spends a lot of time training on Northern Colorado's gravel roads...while cornering in gravel is instinctual to him, for a lot of folks, it's something that takes a hot moment to learn if you are unfamiliar. Check out these tips from Zack (originally posted for FoCo Fondo - [Cycling Training: Workout completion over perfection](https://source-e.net/rider-resources/cycling-training-workout-completion-perfection/) - October is an odd month for cycling athletes. In many ways it's a great time of year: fall is here, the leaves are changing, warm weather sticks around sometimes and can make for some great riding and training. October, November, December are also when athletes are most likely to look backward or inward. If you - [Running for Cyclocross](https://source-e.net/rider-resources/running-for-cyclocross/) - Howdy folks, Today we’re going to talk a little bit about running. Cyclocross running, that is. A couple of years ago, I wrote this: With certain regional exceptions, the way folks are designing cross courses in the US these days you might not need to train your running at all to be really, really damn - [The New Season, Part 2](https://source-e.net/rider-resources/new-season-part-2/) - In Part 1 we discussed a shifting calendar of national championship events. This shift undoubtedly affects any elite level athlete (U23, Masters, or amateur) with aspirations of winning the most prestigious event in cycling in the United States. So how can a 25% shift in the timetable be executed effectively? On the surface, it appears - [The problem with applying science to training.](https://source-e.net/rider-resources/the-problem-with-applying-science-to-training/) - John Hobbs, MEdSenior ConsultantMany of our athletes have a history of marginally following haphazard training plans or blindly trusting current and old training fads, which had effectively prevented them from realizing most of their athletic potential. As we have learned from our clients, equally detrimental is the blanket application of scientific literature to training. Studies - [Cyclocross Course Design, Technical skills, Fitness](https://source-e.net/rider-resources/cyclocross-course-design-technical-skills-fitness/) - Groups of riders usually signal un-technical riding.Photo Credit: Lyne LamoureuxFollowing some recent races both at the national and local level, some have been asking, commenting, and wondering how Cyclocross (CX) course design plays into the outcome of the race. This proves a very interesting topic and something that could be debated indefinitely. But first let's - [The Off Season: It Will Make or Break the Coming Season](https://source-e.net/rider-resources/the-off-season-it-will-make-or-break-the-coming-season/) - By: John Hobbs, Senior Consultant The passing of the Road World Championships tells the time of the year. CX-ers are gritting their teeth during eye-popping efforts, winter athletes are preparing for the transition to snow, and roadies have rounded out their season and wrapping up their time off. That time off is just where the - [2012 CX National Championships- Men Elite Prediction](https://source-e.net/rider-resources/2012-cx-national-championships-men-elite-prediction/) - Tim Johnson. That's my prediction and barring injury or illness at this point of the season, and I'm sticking to it. I told a few friends back in September that the one who will win CX Nationals will only begin to see championship form around Thanksgiving. And I'll followup the statement with this, "the guys - [Mid Season CX Musings... but coming a little late.](https://source-e.net/rider-resources/mid-season-cx-musings-but-coming-a-little-late/) - As the cross (CX) season begins its final push towards Nationals and Master's Worlds, some random thoughts come to mind.CX is as much a learning process as it is an endurance sport:Source Endurance has done a couple CX clinics this fall with the goal of providing the basic skills from which a solid CX season - [Join SE: 500k Training Camp with Kristian House p/b Nelo’s Cycles](https://source-e.net/rider-resources/join-se-500k-training-camp-with-kristian-house-pb-nelos-cycles/) - Camp Flyer HERE All Source Endurance clients, ask about your special pricing! Spend 5 days training with the former British National Champion on the sameroads he uses to prepare for his upcoming race season. These same roads androutes have led him to great successes in previous seasons, now you can takeadvantage of the phenomenal training grounds - [Invaluable](https://source-e.net/rider-resources/invaluable/) - This post really has nothing to do with fitness, coaching or anything of performance value. Actually, it reminded me exactly why it is so very difficult to write about things that truly move you....... Sometimes it takes an event that can described as nothing except sorrowful to give you a bold reminder of your mortality.Bruce - [Early Season Stages of Grief](https://source-e.net/rider-resources/early-season-stages-of-grief/) - Denial- I'm fit. I'm just having a bad day. Anger- I'm so mad I let myself get so unfit. I'm getting fit now! These guys are a-holes for showing me I'm unfit. Bargaining- If I get through this, I'm going to start training 30 hours a week so I'm never unfit again. Depression- I'm so - [Ischemic Preconditioning](https://source-e.net/rider-resources/ischemic-preconditioning/) - One interesting aspect of studying exercise physiology is the ability to incorporate a multi-discipline approach to developing new ideas. The major underlying theme is the body being placed under a form of stress and monitoring the response. The crossover between exercise science and medical research is well founded as it’s not uncommon to see researchers - [Pedaling Efficiency at Low vs High intensity](https://source-e.net/rider-resources/pedaling-efficiency-at-low-vs-high-intensity/) - Many things go into a pedal stroke. Consider that the daily commuter just pushes down on his flat pedals, making one dimension of force. As this commuter pedals harder to make the red light, his RPMs increase and he starts to bounce on the saddle and inefficiently gain speed to make the light. On the - [Crank length, What’s Your Size?](https://source-e.net/rider-resources/crank-length-whats-your-size/) - What length is your road crank? If you are less than 5 feet tall you are likely running 165mm cranks. If your height is 5’5” – 6 feet you are likely spinning 172.5mm cranks. Over 6 feet and the length “standards start to vary.” 175mm? 180? Custom length specially made? What actually makes these the - [Sports’ secret weapon: sleep. By: Michael J. Breus, PhD](https://source-e.net/rider-resources/sports-secret-weapon-sleep-by-michael-j-breus-phd-2/) - The search for performance enhancement leads some athletes to turn some pretty dark corners. It’s a shame, and not just because doping is dangerous, unethical, and frequently illegal. It’s also a shame because athletes at all levels of play have access to a powerful tool to improve their performance, one that won’t break any laws - [Heat Consequences of Aero Road Helmets](https://source-e.net/rider-resources/heat-consequences-of-aero-road-helmets/) - While sitting on the couch between races at Gateway Cup, the Think Finance p/b Trek Stores Cycling Team and two Source Endurance coaches jumped into a discussion on aero road helmets. The weather for this particular race weekend in Saint Louis was an average of around 100F at each of the races. The major question - [Psychological skills, coaching, and performance of cyclo-cross athletes](https://source-e.net/rider-resources/psychological-skills-coaching-and-performance-of-cyclo-cross-athletes/) - Cyclo-cross is one of the most unique cycling disciplines there are. It could be muddy, snowy, sandy, hilly, rocky, and potentially all within the same race. Also common is the need to traverse parts of the course on foot, bike in hand. The overall look, feel, and ambiance of a cross race seem to leave - [Compression Garments, Part I: Before they were used for sport](https://source-e.net/rider-resources/compression-garments-part-i-before-they-were-used-for-sport/) - Working in the complimentary fields of medicine and exercise physiology can provide insight in to new ideas and products. It can also aid in teasing out how the theories behind various practices are developed. An example of this is the use of compression garments to aid recovery and increase performance. While increased recovery or enhance - [Compression Garments: Moving Into Athletics](https://source-e.net/rider-resources/compression-garments-moving-into-athletics/) - Previously, we discussed the mechanism by which compression garments aid people from a healthcare perspective as well as how their mechanism of action may not work in athletes. However, as often seen in science and medicine, tools can be employed in ways not originally intended with great benefit. This is often due to some other - [Compression Garments: The Verdict](https://source-e.net/rider-resources/compression-garments-the-verdict/) - While most of the data indicate that the use of compression garments does not provide an advantage, there are a handful that do show possible benefits. It is important, however, to tease out the possible causes and evaluate the efficacy of the items. For instance, Bringard, Perrey and Reaburn (2006) found that running economy may - [Nutritional considerations to performance: Beet juice and Nitrate supplementation](https://source-e.net/rider-resources/nutritional-considerations-to-performance-beet-juice-and-nitrate-supplementation/) - When you look back at how you won your last race, you probably think about all the hard work in training that led you up to that point, how well you and your teammates read the race, or perhaps a tactically sound move that put you atop the podium. We are quick to give credit - [Making the most of winter: Fat Biking](https://source-e.net/rider-resources/making-the-most-of-winter-fat-biking/) - Winter in the midwest is tough to train in, especially the Great Lakes region where ice and snow make riding the road all but impossible. Many people turn to road and gravel riding, or enduring the harsh elements on the roads they are used to riding in warmer months. Others take to cross country skiing, - [Winning the Race: Tactical Monologue and Analysis of New Braunfels Road Race](https://source-e.net/rider-resources/winning-the-race-tactical-monologue-and-analysis-of-new-braunfels-road-race/) - "How do you win a bike race?" is a question I am often asked and the answer changes every race and situation but for myself the first thing I try to figure out what I have to do to win. What are my particular strengths and what do I have over the other riders I - [Testing protocols and the BSX insight](https://source-e.net/rider-resources/testing-protocols-and-the-bsx-insight/) - At Source Endurance we know that being on the cutting edge of research and technology makes us some of the best at what we do. Having attended the BSX insight launch in Boulder, Colorado this past year, we came away with valuable insight into the future of performance testing. Wanting to learn more about the - [Creating, Establishing and Committing to a Break Away](https://source-e.net/rider-resources/creating-establishing-and-committing-to-a-break-away/) - Creating, Establishing and Committing to a Break Away Adam Mills. Source Endurance, Senior Consultant Welcome to the mid-season for road racing, 2015. All around the country, Source Endurance athletes have been taking chances and getting up the road only to have the breakaway attempt fail for a multitude of reasons. I thought I’d take - [Athlete Highlight - Nate Prewitt](https://source-e.net/rider-resources/athlete-highlight-nate-prewitt/) - Nate Prewitt and I have been working together since the beginning. The very beginning, even before gaining a degree in Exercise Science I helped Nate get some training plans down on paper. Like from the movie Ninja Turtles when Master Splinter and Michelangelo drank the toxic waste and grew into lean, mean, fighting machines, Nate - [Get Ready for Cyclo-cross](https://source-e.net/rider-resources/get-ready-for-cyclo-cross/) - Grant Harrison, M.S. Exercise Physiology Senior Consultant- Source Endurance With the Cyclo-cross season just around the corner, now is the time to start preparing. The recent surge in cyclo-cross racing has not only extended the cyclo-cross season in both directions, but has filled the calendar with a full road seasons worth of racing opportunities. - [The Importance of Strength and Core for Cyclocross](https://source-e.net/rider-resources/the-importance-of-strength-and-core-for-cyclocross/) - Strength and core are pivotal for any cyclist. Yes, your huge legs are like pistons that shove power to the pedals moving you forward but a piston without an engine block has no power. Your core is what your legs push off of to create the power at the pedals. In cyclocross poor core strength - [The Velominati](https://source-e.net/rider-resources/the-velominati/) - Grant Harrison, M.S. Senior Consultant- Source Endurance Are you familiar with “The Rules”? Well, if you aren’t, you should go to Velominati.com and check them out. The authors of this site and their constituents are coined, “keepers of the cog” and have thus laid out a solid foundation or rules, lexicon, ideas, and inspiring guidance - [Training in the Heat; Why You Feel Like Crap, But Why It May Be Good for You](https://source-e.net/rider-resources/training-in-the-heat-why-you-feel-like-crap-but-why-it-may-be-good-for-you/) - We all know how we feel when the heat index is over 100. Somehow we find ourselves on the blacktop, not even a tree branch overhead with the sun beating down on us. It feels like an Earth killing sunspot just arrived, just now during your threshold interval, you are not going to make it - [Source Endurance Training Center October News Letter](https://source-e.net/rider-resources/source-endurance-training-center-october-news-letter/) - Hello Source Endurance Training Center Followers! Welcome to our first newsletter. We hope to bring you this newsletter every month from here on out with new features and events going on in your local Fort Collins cycling specific training center. If you are not aware, we are a relatively new training facility geared towards the - [Reaching Peak Nutrition](https://source-e.net/rider-resources/reaching-peak-nutrition/) - Reaching Peak Nutrition Grant Harrison- Senior consultant, Source Endurance When we look at training and our overall functioning as an athlete, we can compare the way our body works to the way a flame works. In order to have a flame, three components need to be present: heat, oxygen, and fuel. Our heat is the - [Source Endurance Training Center November Newsletter](https://source-e.net/rider-resources/source-endurance-training-center-november-news-letter/) - Hey Fort Collins! Happy Halloween, hope you had a good extra hour of sleep with the time change. Unfortunately with that extra hour of sleep....as of today, November 1st, the sun sets at 4:57PM..... Not to fear the training center is going strong. Here is a picture of our current schedule. To sign up for - [Zach McDonald Wins MFG Cyclocross Season Finale](https://source-e.net/rider-resources/zach-mcdonald-wins-mfg-cyclocross-season-finale/) - Congratulations to Source Endurance athlete Zach McDonald on his win at the final race of the MFG Cyclocross Series in Seattle, WA! A race-long battle with former World and National Champion Russell Stevenson ultimately ended in victory for Zach after a slight bobble by Stevenson on a technical remount opened the door for ZmD on - [Training Center of the Rockies December News Letter](https://source-e.net/rider-resources/training-center-of-the-rockies-december-news-letter/) - Hey Northern Colorado, November was a big month for us! We saw many new faces and had our first snow. Here's the highlights Some big classes with the time change, snow, and icy temperatures. We had a weight lifting for cyclists seminar. With presentation by our own Zack Allison covering relevant studies and form for - [Tis the Season, for Gravel. What does it take?](https://source-e.net/rider-resources/its-gravel-time/) - Tis’ the season, for gravel. But what does it take? The recent surge in popularity of gravel events over the past few years has my mind reeling. People are coming out of the woodwork ready to slay their own bodies over thousands of miles of gravel, in the dark, in the cold, and even when - [BWR Survival Camp, What to Expect](https://source-e.net/rider-resources/bwr-survival-camp-what-to-expect/) - The Belgian Waffle Ride is a classic adventure that challenges the young, old, strong and stronger in ways many veteran bike riders can’t begin to comprehend. We had a couple clients at the 2015 edition and based on their data, we expect the following output from the day. 7-9 hours of pedaling covering 140 - [The SE Training Center 12 week build session](https://source-e.net/rider-resources/the-se-training-center-12-week-build-session/) - In Fort Collins, Colorado, there lies a training center. In this training center known as Source Endurance, we offer a refuge from the elements. Winter riding is a struggle in most states so we strive to bring you the best scenario to riding inside possible. A group training environment, smart trainers, power numbers, the ability - [The Greatest Monument of Cycling in the US](https://source-e.net/rider-resources/the-greatest-monument-of-cycling-in-the-us/) - Hello, my name is Michael Marckx and I love waffles and all things Belgian. I also love riding my bike a long way and drinking Belgian ales directly after. I’m Flemish; we’re just odd that way. Being Flemish and growing up with an affinity for the culinary delights and ethnic characteristics of the Belgians, - [Athlete Highlight - Clint Waara](https://source-e.net/rider-resources/athlete-highlight-clint-waara/) - Clint Waara - Fort Collins, Colorado. Source Endurance Athlete since 11/2014 Stats: Road Rider - Goals - Raise threshold power, work on weaknesses, lose weight. Rider Type- power rider, longer efforts, time trial strength. 20 minute power July 2015 - 300 watts normalized (NP) 20 minute power December - [BWR: Equipment Choices](https://source-e.net/rider-resources/bwr-equipment-choices/) - Now that we’ve read about the Belgian Waffle Ride and what physiological challenges to expect, let’s talk about the equipment challenges of such an event. Unless you’re coming from a mountain bike background, the discussion of equipment challenges is a bit of a foreign topic. One of the biggest equipment considerations for a road racer - [Why Gravel?](https://source-e.net/rider-resources/why-gravel/) - At the tender age of 15, I ran my first and last marathon. Mostly on a dare, but also because I was a runner at the time, I lined up for the 1984 Macy’s Marathon in Kansas City and at the conclusion of the race (which took longer than I care to admit) I swore - [Training Center of the Rockies January Newsletter](https://source-e.net/rider-resources/training-center-of-the-rockies-january-news-letter/) - Hey Norther Colorado! January newsletter brings you the latest information on the Training Center features, events, and participant highlights. The talk of the town as always....the weather. Its been a pretty hard winter for riding outside and it does not look much better in the next couple weeks. It's OK, the Training Center is your solution - [New Clothing Order](https://source-e.net/rider-resources/new-clothing-order/) - Castelli has come through once again! New items are the 2016 collection of clothing and they are the best we've ever seen or worn. We have new WINDVESTS and LONG SLEEVE jerseys to accompany the SE lineup. In addition, other premium Castelli in- line accessories are being offered. Store closes Feb 20. Get - [Source Endurance Training Center of the Rockies brand ambassador Matt Britton](https://source-e.net/rider-resources/source-endurance-training-center-of-the-rockies-brand-ambassador-matt-britton/) - Announcing the latest brand ambassador to the Source Endurance Training Center Team, Matt Britton. Matt, who is a MRI Technologist at Banner health in Fort Collins, is riding for team Wattie ink this year. With all that Matt has going on, the Training Center will be key for him to reach his goals in - [Source Endurance Training Center March Newsletter](https://source-e.net/rider-resources/source-endurance-training-center-march-newsletter/) - A ton of events and updates for you training center riders this week! Today is Rio Swap 2016! Rio Swap is always an amazing event where you can find almost any bike part you need or just walk around and see what people have had laying round and visit with friends. During Rio Swap the Training - [Sweeping the Podium at LandRun 100 and Rage Against the Chainring](https://source-e.net/rider-resources/sweeping-podium-landrun-100-rage-chainring/) - For the past two weekends Bob Cummings and the Panaracer/Stan's NoTubes p/b Bicycle X-Change team, also sponsored by Source Endurance have engineered a clean podium sweep first at the Land Run 100 followed by Rage Against the Chainring. First of all, full credit is due to the fitness of the team, the sound team tactics as - [Intervals to prep for your next gravel grinder](https://source-e.net/rider-resources/intervals-prep-next-gravel-grinder/) - Gravel riding and gravel racing is a unique cycling venture. With long durations like road racing but equipment similar to cyclocross, training for gravel races is different from other styles of events. By applying the same principles that guide us through all aspects of coaching- specificity and overload- we can design new workouts specific to - [Rider Highlight: Casey Cohenmeyer](https://source-e.net/rider-resources/rider-highlight-casey-cohenmeyer/) - Casey recently completed her first Belgian Waffle Ride after volunteering last year. She's been riding bikes for about a year and a half now. She not only finished the BWR, but finished 24th out of 40 female starters and 407 out of 548 overall starters for men and women with a time of 11:35:55. Way - [Case Study: Using Intervals to Correct Deficiencies](https://source-e.net/rider-resources/case-study-using-intervals-correct-deficiencies/) - The idea of “threshold power” or any one of its analogous titles has been seen as an end-all, be-all by too many athletes, coaches, and competitors in endurance based sports, particularly cycling. However, at the elite level, many of these general fitness and performance markers fall to the wayside, and for good reason. When examining performance at the - [Rider Highlight: Ali Hamze takes his first omnium & criterium win!](https://source-e.net/rider-resources/rider-highlight-ali-hamze-takes-first-win/) - Congrats Ali on your first omnium and criterium win! Ali has been working hard with Coach Mitchell Sides and had a very successful collegiate road racing weekend at SCCCC Conference Championships! Photo cred: Carter Baker. Name: Ali Hamze Event & Category: SCCCC Conference Championships – Men’s B (category 3/4) Omnium consisting of a road race - [Creating, Establishing and Committing to a Breakaway](https://source-e.net/rider-resources/creating-establishing-committing-breakaway-2/) - Eric Marcotte wins out of a breakaway. Photo Credit: Casey Gibson Welcome to the mid-season for road racing, 2016. All around the country, Source Endurance athletes have been taking chances and getting up the road only to have the breakaway attempt fail for a multitude of reasons. I thought I’d take a couple minutes and send out - [Rider Highlight: Jed Schneider's Top 20 at the Belgian Waffle Ride](https://source-e.net/rider-resources/rider-highlight-jed-schneiders-top-20-belgian-waffle-ride/) - Jed recently had a great result at the Belgian Waffle Ride and a big personal accomplishment of finish the Tour of the Gila in the Men's 1,2 field in Silver City, New Mexico. He's kindly offered up some advice on time-management with a career and training as well as how to choose a bike for - [Intervals for Criterium Racing](https://source-e.net/rider-resources/intervals-criterium-racing/) - With the season ramping up in SoCal and beyond, it’s time that many bike racers want to improve their crit racing fitness and make the most of workouts in the coming heat. The best way to improve your criterium skills is to mimic the demands of the racing itself. Crits are fun, FAST, and short. - [Rider Highlight: Brian Darby wins team time trial championships](https://source-e.net/rider-resources/rider-highlight-brian-darby-wins-team-time-trial-championships/) - Name: Brian Darby Event & Category: Victorian Club Teams Team Time Trial Championship (Australia). Masters. Brief event/course description: A rolling 37.6 km course with 232m of climbing. How’d the race/event go down for you? It was a very windy day (30 km/hr with 45km/hr gusts) and it would be a crosswind for much of the race. Our team was a - [Tire pressure for criteriums and road races](https://source-e.net/rider-resources/proper-tire-pressure-crit-rainy-crit-bad-road-conditions/) - What is the “best” tire pressure is a question that I get from about half my clients and the other half should be asking about tire pressure as they are likely just pumping up their tires to triple digits without thinking about other options. One answer to all of these questions is “it depends.” This - [Athlete Highlight: Joseph Schmalz of Elevate Pro Cycling](https://source-e.net/rider-resources/athlete-highlight-joseph-schmalz-elevate-pro-cycling/) - Recently, we sat down and chatted with long-time Source Endurance athlete Joe Schmalz of Elevate Pro Cycling Team. Joe has a long background in cycling and has found great successes this season at the Pro Road Tour. He is also a great athlete to work with and an all around great guy. Tell us about - [Why midseason is the perfect time to hire a cycling coach](https://source-e.net/rider-resources/midseason-perfect-time-hire-cycling-coach/) - Mid-season. At this point, often the initial excitement of racing has worn off and you start to feel increasingly tired with each race. With several great events left you this season, you want to eek out everything you can without hating your bike by the end. Contrary to popular belief, mid-season is a perfect time - [Relative Efforts of the Breakaway vs. Sitting In the Peloton](https://source-e.net/rider-resources/relative-efforts-break-away-vs-sitting-peloton/) - Drafting is the fundamental building block upon which all road racing strategies and tactics are based. That’s often an overlooked and underappreciated aspect of any race at every level of the sport. Conversely, there is a definitive strategic advantage to having rider(s) up the road both tactically (they are in a position to win) and - [Rider Highlight: Brad Loyd wins Niwot Circuit Race](https://source-e.net/rider-resources/rider-highlight-brad-loyd/) - Brad Loyd began racing last year as a category 5 and has found great success, most recently winning the Niwot Circuit Race in Colorado! He's been working with coach Zack Allison since the beginning of the year and is preparing to cat up to a cat 2. Name: Brad Loyd Event & Category: Niwot Circuit Race, - [Source Endurance Event: Racing and Training in the Heat Webinar](https://source-e.net/rider-resources/source-endurance-event-racing-training-heat-webinar/) - Recently, coach Adam Mills conducted a webinar all about racing and training in the heat. Studies are constantly being done looking at heat's effect on the body. In the webinar Adam looks at five areas: What is a hot environment? How does it affect performance? Physiological adaptations Behavior modification Improved performance in hot conditions We've - [Rider Highlight: Connor Brown takes 6th at U23 Nationals TT](https://source-e.net/rider-resources/rider-highlight-connor-brown-takes-6th-u23-nationals-tt/) - Name: Connor Brown, Elevate Pro Cycling Team Event & Category: U23 National Championships Brief event/course description: Time Trial and Road Race events. The National TT course was rolling terrain, which is good stuff for a Midwest kid like me to be able to go out and do well on. Living in Missouri there are not - [Teamwork Makes the Dream Work, Proper Execution of Team Strategy](https://source-e.net/rider-resources/teamwork-makes-dream-work-proper-execution-team-strategy/) - Coaching multiple members from the same team while commonplace in team sports, is a rare occurrence in cycling. With an ever growing emphasis on team cohesion and teamwork, it seems logical that a single coach work with an entire team to help the organization and athletes see the individual performances assembled together much in the same fashion as - [Ambassador Highlight: Scout Cycling Team](https://source-e.net/rider-resources/ambassador-highlight-scout-cycling-team/) - Source Endurance is a proud sponsor of Scout Cycling Team in Fort Collins, Colorado. Scout Cycling Team is Fort Collins’ top elite team and is comprised of aspiring professional racers competing across Colorado and many out-of-state races like Joe Martin Stage Race and Cascade Cycling Classic. How Scout Cycling Team Got Started Scout Cycling Team - [Rider Highlight: Owen Hatcher wins Wheels of Thunder](https://source-e.net/rider-resources/rider-highlight-owen-hatcher-wins/) - Owen Hatcher has had a turbulent season. After breaking his hip at an early season race, he's coming back with a vengeance and is well on his way to cat up to a cat 1 by season's end. Fun facts about Owen: he's a vegan athlete and a pilot instructor! Name: Owen Hatcher Event & - [Why I chose Source Endurance for my Nutrition Consultation, By Shadd Smith](https://source-e.net/rider-resources/choose-source-endurance-nutrition-consultant-shadd-smith/) - I recently contacted Grant Harrison, one of the Source Endurance Senior Consultants, for a nutrition consultation. I wanted to know more about my daily nutrition intake as it related to my racing and training throughout the year. My primary goal was to get down to my optimal race weight for this year’s road season and upcoming cyclocross season. - [Anaerobic Capacity's Role in Cyclocross Racing](https://source-e.net/rider-resources/anaerobic-capacitys-role-cyclocross-racing/) - When you are pedaling in a cyclocross race, how often are you thinking “man I’m barely anaerobic….this is sustainable…” Pretty much never. When deep in a cyclocross race you are going from coasting, to a near max effort, to coasting, to running anaerobically, to deeply anaerobic again. While we can name 10 things that will make - [Heath Blackgrove, Elevate Pro Cycling](https://source-e.net/rider-resources/heath-blackgrove-elevate-pro-cycling/) - We had to share this great interview by Thomas Miller at Bicycle World with Heath Blackgrove who is a director for Elevate Pro Cycling, one of our sponsored teams. The article and photos are re-published with permission. It’s 10am on Tuesday morning and I’m at Café Medici in Austin, waiting to meet up with the - [Upcoming Event: FUELTALK at Interbike](https://source-e.net/rider-resources/upcoming-event-fueltalk-interbike/) - Source Endurance Coach Adam Mills will be a part of FUELTALK's seminar located in downtown Las Vegas during the week of Interbike. The night will be full of knowledge-sharing from sports nutritionists, coaches, pro-athletes, and endurance sport entrepreneurs and will cover how to optimize your performance with mind, body, and tech. The goal of FUELTALK - [Rider Highlight: Eric Marcotte, Jamis Pro Cycling](https://source-e.net/rider-resources/rider-highlight-eric-marcotte/) - Eric Marcotte is a household name for anyone who follows the American road racing scene, with two national titles to his name in both the US Pro Road Race and Criterium. Marcotte also owns a chiropractic office and balances working and running that business with racing professionally for Jamis Pro Cycling. We interviewed him recently - [Three Part Analysis: The Breakaway](https://source-e.net/rider-resources/three-part-analysis-breakaway/) - The breakaway is an essential part of road racing. If we look at the Olympic Road Races this past weekend, both the men and women's races had multiple breakaways up the road. For many, it was to their own demise on such a technical and challenging course. Teams might send breakaways up the road to - [Cyclocross and Aerobic Training](https://source-e.net/rider-resources/cyclocross-aerobic-training/) - With cyclocross season fast approaching, many athletes are starting to get serious about training for the cycling’s cooler weather discipline. In a recent article, coach Zack Allison covered the importance of anaerobic capacity in cyclocross. Anaerobic capacity is a massive part of ‘cross, but that doesn’t mean you can neglect the aerobic engine and its - [Athlete Highlight: Christian Helmig, Luxembourg National Champion](https://source-e.net/rider-resources/athlete-highlight-christian-helmig-luxembourg-national-champion/) - Christian Helmig has done it all. He holds Luxembourg National Titles in a range of disciplines- Cyclocross, XC MTB, MTB Marathon, Elite Road, and Elite Time Trial. How does an athlete come to find success in such a range of disciplines? It’s definitely not easy and takes a lot of careful planning, a lot of - [Spicer Ranch CX Clinic Sept 10 in Beatty, NV](https://source-e.net/rider-resources/spicer-ranch-cx-clinic-sept-10-beatty-nv/) - We are excited to be hosting/ instructing this CX Clinic. It will be at the intended location of the future Nevada state cyclocross championship. Spicer Ranch Cyclocross Clinic presented by Clifbar Saturday Sep. 10, 4PM - 730ish PM (last light) Spicer Ranch and Trails #1 Boiling Pot Rd. Beatty, NV 89003 Featuring instruction by: Adam - [Rider Highlight: Mat Gilhousen gets first buckle at Leadville](https://source-e.net/rider-resources/rider-highlight-mat-gilhousen-gets-first-buckle-leadville/) - Name: Mat Gilhousen, Tradewind Energy Cycling Team Event & Category: Leadville 100, Open-Geared Bike Brief event/course description: The Leadville 100 mountain bike race is arguably the top endurance mountain bike event in the country with nearly 1,400 entrants ranging from those who simply want to finish to top professionals. The course starts in Leadville at - [Mind Matters: Psychological skills for cycling](https://source-e.net/rider-resources/mind-matters-psychological-skills-cycling/) - Any athlete can tell you about their performance in terms of what their time was, what the score was, or other outside variables of the competition that lead to their success or failure. However what is rarely expanded upon in sport is the contribution that was made from an athletes psychological skills towards that performance. - [Starting with Coaching for Cyclocross](https://source-e.net/rider-resources/starting-coaching-cyclocross/) - As a coach, the first thing I do when I get a new client – the very first thing – is ask to look at any data that they have collected over the last couple of seasons. If I get lucky – and I get lucky more often these days than I used to – - [Jan Roubal wins Bell's Beer Copper Trails Festival](https://source-e.net/rider-resources/jan-roubal-wins-bells-beer-copper-trails-festival/) - In considering all of the factors that decide the outcome of the race, there are some major contributors such as overall fitness, experience, etc. However, often times it’s the little things that mean the difference between 1st and 2nd. In a hard fought battle at the Bell’s Beer Copper Trails Festival last week, Jan Roubal - [Case Study: Matt Kotarbinski, Scout Cycling Team](https://source-e.net/rider-resources/case-study-matt-kotarbinski-scout-cycling-team/) - Matt Kotarbinski is a Cat 2 from Boulder on SE ambassador program Scout Cycling Team. He has a true sprinter phenotype. Coached by Zack Allison, they put in a lot of work this year to improve upon his talents and minimize his weaknesses. Below is a recap of his improvements between 2015 and 2016 and - [Join us for the Source Endurance Coffee Ride at the UCI Jingle CX](https://source-e.net/rider-resources/join-us-source-endurance-coffee-ride-uci-jingle-cx/) - When: Saturday, September 24. 9:30am, roll at 10am Where: Java House, 211E Washington St. Iowa City, IA Facebook Event: http://bit.ly/2cu0eQo Join Source Endurance coach Grant Harrison for a morning cup of coffee at the Java House in downtown Iowa City. From here, Grant will lead you on a self supported 75-90 minute ride in the Iowa City vicinity ending back - [New Video Consulting Service for Tier 3 and 4 Clients](https://source-e.net/rider-resources/new-video-consulting-service-tier-3-4-clients/) - Beginning October 1, 2016, Source Endurance will be offering video consulting via Google Hangouts, for Tier 3 and Tier 4 clients. This allows for a more personal and direct mode of delivery of consulting services and will enable the coach to utilize screen sharing to analyze your data files with you in real time. You'll be - [Source Endurance Training Center of the Rockies is opening in their new location Oct 3rd!](https://source-e.net/rider-resources/source-endurance-training-center-rockies-moving/) - It's that time of year again- the days are getting shorter and cooler which means limited training time outdoors for most. The Source Endurance Training Center of the Rockies is getting ready to re-open for the season in our new space at 1833 E. Harmony, Unit 20! While we are dealing with some construction delays, - [Take Offseason Off](https://source-e.net/rider-resources/take-offseason-off/) - With the end of the road season fast approaching or already here for the majority of the US, it’s time for the offseason to begin in earnest. There are a lot of great reasons to really take time off and take a step back from bike racing and serious training. Many are transitioning to cyclocross, - [Rider Highlight: Lucas Borkowski](https://source-e.net/rider-resources/rider-highlight-lucas-borkowski/) - Name: Lucas Borkowski Event & Category: Jingle Cross, Men's Cat 3, 35+ Brief event/course description: The Jingle Cross course is one of my favorite CX courses. It's more of a techy course that forces you off the bike several times. It's a true 'cross course in my book! For course features there is the steep - [Rider Highlight: Robert Ellis finds success at Gravel Worlds](https://source-e.net/rider-resources/rider-highlight-robert-ellis-finds-success-gravel-worlds/) - Name: Robert Ellis Event and Category: Gravel Worlds Masters 50+ Course: 146 Mi hilly 7000 ft + Coach: Adam Mills Event Day: Things that worked: Eating every 45 min. Riding in groups for drafting. Not spending very long at rest stops. 3 water bottles sufficed. This is the first distance gravel ride I have done - [Offseason is Over: How Do We Know?](https://source-e.net/rider-resources/offseason-is-over-how-do-we-know/) - It seems like it’s just started, but offseason is just about over. There are a couple reasons why this is true, but if you’re looking to race well in the coming season, right now is the time to get ready. Offseason: People are different. One of the most important parts of effective training is tailoring - [New webinar: Why & How, Strength Training for Cyclists](https://source-e.net/rider-resources/new-webinar-strength-training-cyclists/) - **Check out the recorded version of this webinar** Webinar: Why & How, Strength Training for Cyclists Date: November 17, 2016 Time: 7:00pm US/Central Registration: Here- it's free! Description: SE coaches Zack Allison and Mitchell Sides have recently written about the importance of getting in the gym right now in Offseason is Over: How Do We Know? and Should Strength Training - [New Service: Group Coaching](https://source-e.net/rider-resources/new-service-group-coaching/) - Source Endurance recently added Group Coaching to it's range of services as a way to better serve cyclists in different places and with different goals. Why might one choose group coaching? Group coaching is a great introduction to coaching with custom workouts for a group and discounted rates. While you won't be able to get - [Coach Zack Allison Completes F.I.S.T. Bike Fitting Certification](https://source-e.net/rider-resources/coach-zack-allison-completes-f-s-t-bike-fitting-certification/) - Source Endurance coach and Source Endurance Training Center of the Rockies owner, Zack Allison, recently completed his F.I.S.T. Bike Fitting Certification in Valyermo, California. This rigorous 5 day course covered every aspect of bike fitting including cleats, shims, fit philosophies, as well as different disciplines of cycling from triathlon to road to MTB. Why is - [New SETCR Memberships!](https://source-e.net/rider-resources/new-setcr-memberships/) - You might have noticed that at Source Endurance Training Center of the Rockies, we’ve added a new option: SETCR memberships. With our new services, unlimited memberships are a great value. Our goal with the new space is to better encompass all the physical needs you might have as a cyclist from interval-focused weeknight Kickr classes, - [Kickr FTP Test: An Essential First Step](https://source-e.net/rider-resources/kickr-ftp-test-essential-first-step/) - You might have noticed that on Mondays we offer several Kickr Threshold Tests. If you have participated in a riding class on the Wahoo Kickr you know that the efforts are all relative to your ability and the resistance applied by the trainer is based on your “Threshold.” If you are unfamiliar with what Lactate - [Cyclocross tire treads & the practical use of each, Part 1](https://source-e.net/rider-resources/cyclocross-tire-treads-practical-use-part-1/) - Let’s talk a little bit about cyclocross tires. First things first, we’re talking about tubular tires here. At the elite — truly elite, IE World Cup — level, there isn’t anyone running clinchers, or tubeless clinchers. There just isn’t. Will there be, in a few years? I don’t know. Tubeless technology has certainly advanced over the last few years, - [Athlete Highlight: Skyler Mackey](https://source-e.net/rider-resources/athlete-highlight-skyler-mackey/) - Name: Skyler Mackey Event & Category: Cyntergy Hurtland UCI C2 Brief event/course description: The course was technical with lots of short and steep ups and downs. There were also multiple creek crossings and a very technical off camber section. How’d the race go down for you? For me the race was a constant battle with attacks being - [Having the Right Saddle for Your Bike Fit is Key](https://source-e.net/rider-resources/right-saddle-bike-fit-key/) - In a bike fit, your contact points with the bike are key. We fit off of body angles, fitter's eye, comfort, and rider feedback. All of these things trickle down from where the body meets the bike. The bike fit starts with cleats We start with your cleats- a good cleat position is essential. We - [Mike Ivancic gets started with coaching for the first time](https://source-e.net/rider-resources/mike-ivancic-gets-started-coaching-first-time/) - Mike Ivancic is a newer client who recently finished up his first two months of coaching ever. He's partnered up with Coach Grant Harrison and has been reaping the benefits of his training program. We can't wait to see where the 2017 season takes him. Here's his story, straight from the man himself: I am - [BWR Survival Camp: Meet Mentor Janel Holcomb](https://source-e.net/rider-resources/bwr-survival-camp-meet-mentor-janel-holcomb/) - Janel Holcomb began her cycling career in a way most of us only dream of...she picked up a bike in 2006, started racing in 2007 and was racing professionally in Europe by 2008. We interviewed her recently as we have the honor of having her as a mentor at our upcoming Cervelo Belgian Waffle Ride - [All About SETCR Services & Memberships](https://source-e.net/rider-resources/setcr-services-memberships/) - With construction ending at Source Endurance Training Center of the Rockies, our construction special pricing is also ending Tuesday. You might be wondering what are the new perks and what are the best value options the training center has. New Perks Besides the eliminate of extra noise and dirt, we've added some great new perks: - [Belgian Waffle Ride Survival Guide by Neil Shirley](https://source-e.net/rider-resources/belgian-waffle-ride-survival-guide-neil-shirley/) - By Neil Shirley Neil Shirley is a two-time Belgian Waffle Ride winner, and five time finisher. He is also returning to the BWR Survival Camp as a ride leader. If you’ve never done the Belgian Waffle Ride before you’ll find it’s a bit of an anomaly compared to just about any other road cycling event - [Coaches Corner: Justin Williams wins the SoCal Season Opener](https://source-e.net/rider-resources/coaches-corner-justin-williams-wins-socal-season-opener/) - Happy New Year! With 2017 officially in process, it’s only natural that the first criterium of the year should be in Southern California, in January. Source Endurance Ambassador, Justin Williams, came away the winner in spectacular fashion with a field sprint finish. But what does it take to win a field sprint in - [Your Saddle Bag Packing Guide for the Cervélo Belgian Waffle Ride](https://source-e.net/rider-resources/saddle-bag-packing-guide-belgian-waffle-ride/) - Few things are more disappointing than flatting or getting a mechanical that puts you out of the event you've spent so long preparing for. The Cervélo Belgian Waffle Ride is definitely a long event that can put you at risk for a disappointment like that. Here's our recommended guide for your event-day saddle bag (and those course previews - [Jorge R. Martinez podiums at the 787 Racing 3-Hour MTB Race in Texas](https://source-e.net/rider-resources/jorge-r-martinez-podiums-787-racing-3-hour-mtb-race-texas/) - SE athlete Jorge R. Martinez recently podiumed at the 787 Racing 3rd Annual 3&6 Hour MTB Race out in Reamer's Ranch in Dripping Springs, TX, where he competed in the Master's 40+ 3-hour race. We asked him about his success there: What was the course like? 95% Single track, technical, rocky and flowy with - [Coach Grant Harrison- A Year in Reflection](https://source-e.net/rider-resources/coach-grant-harrison-year-reflection/) - In 2016 I returned to my roots both geographically and in discipline by returning to mountain biking and the state to which I consider to my true home, Minnesota. Although I competed much less in 2016 than previous years, I realize the value in paying attention to aspects of my life that mattered the most - [New study: sodium bicarbonate lotion to enhance performance?](https://source-e.net/rider-resources/new-study-sodium-bicarbonate-lotion-enhance-performance/) - "The Science of Results" is the motto we have here at Source Endurance. We're constantly looking at and evaluating research to expand our knowledge as coaches and to help our athletes continually refine their training for the best. This new study from SDSU is no exception. In this study they looked at if a topical lotion - [Belgian Waffle Ride Survival Camp Recap](https://source-e.net/rider-resources/belgian-waffle-ride-survival-camp-recap/) - The Cervélo Belgian Waffle Ride Survival Camp presented by Source Endurance ran from January 27-29, 2017 for a multi-day course preview, talks, and a lot of fun. We asked the mentors from the camp about some of their favorite moments and take-aways. Read on, get inspired, and join us next year! Twenty riders showed up to camp, - [Rio Grande Elite Cycling: Source Endurance Training Center Team Highlight](https://source-e.net/rider-resources/rio-grande-elite-racing-source-endurance-training-center-team-highlight/) - Rio Grande Elite Cycling Team, formerly Scout cycling is Fort Collins’ Elite team. These guys are the real deal. With pro-level training and big goals, this group of riders is on the up and up in national level cycling. Rio Grande Elite is a shining example of hard work paying off paired with good leadership - [Early Season Racing: Should You Do it?](https://source-e.net/rider-resources/early-season-racing/) - Here in Texas, and elsewhere across the country like Southern California, the racing season starts early. Like mid-January early. While it’s great to have races for so much of the year, there’s also some thought that should go into the decision of whether to race from January all the way through May and beyond. After - [Coach Adam Mills A Year in Reflection](https://source-e.net/rider-resources/coach-adam-mills-year-reflection/) - We talked with coach and Source Endurance owner about his reflections on 2016 as both a coach and an athlete and what he's looking forward to in 2017. What did cycling mean for you in 2016? I think I was lucky as I moved away from the elite racer side of cycling to more of - [SE Athlete Podiums Across the Country!](https://source-e.net/rider-resources/se-athlete-podiums-across-country/) - It was a big kick-off weekend in many areas around the country and SE athletes cashed in on podiums, a just reward after a winter of hard work. Valley of the Sun collected the most results for SE athletes over the weekend. SE sponsored program Elevate KHS Pro Cycling Team worked hard together and were continually - [Meet SE Ambassador Cory Lockwood](https://source-e.net/rider-resources/meet-se-ambassador-cory-lockwood/) - Cory Lockwood races professionally for Continental Pro team Elevate KHS Pro Cycling Team. We talked to him about all things bikes and his upcoming year. How long have you been racing road? I have raced road for 3 years, but I have been riding bicycles and motorcycles my whole life. What do you like the most - [SETCR: Meet our Newest Partner, Samantha Welter](https://source-e.net/rider-resources/setcr-partner-samantha-welter/) - You start to grit your teeth. A quick glance down hides the telling look in your eyes. You start to squint, but not because of the sun’s rays streaming across the perfect blue sky. 30 miles in. 60 to go. Keep pushing. Keep pedaling. Pretend there isn’t a knife sticking in the side of your - [Meet SE Ambassador Chris DeMarchi](https://source-e.net/rider-resources/meet-se-ambassador-chris-demarchi/) - Chris DeMarchi is a successful Pro/1 road racer for Monster Media Racing. He is also a successful triathlete! We talked to him a bit about racing and cycling in general. How long have you raced in that discipline? Racing/riding in general? Been racing 25 years. Seems like all my life What do you like the - [Meet SE Ambassador Philip Tinstman](https://source-e.net/rider-resources/meet-se-ambassador-philip-tinstman/) - Philip Tinstman races just about everything: road, cyclocross, and MTB XC. We asked this long-time racer and SE Ambassador a few questions about cycling and this upcoming year: How long have you been racing? Began Racing road bikes at age 17 after transitioning from the MTB and BMX side of cycling. Had a long term - [Meet SE Sponsored Team: Rio Grande Elite Cycling Team](https://source-e.net/rider-resources/meet-se-sponsored-team-rio-grande-elite-cycling-team/) - Team name: Rio Grande Elite Cycling Team (formally Scout Cycling Team). Road Category 1 / 2. How long has the team been around? This will be Rio Grande Elite Cycling Team's 3rd season racing in the 1 / 2 field. What is your relationship with SE and SETCR? With Zack Allison as our team coach, he - [SETCR Spring Training Camp](https://source-e.net/rider-resources/setcr-spring-training-camp/) - This past weekend we hosted the first Source Endurance Training Center of the Rockies Spring Training Camp. We ended up with two groups, and A and B group, both of which really put in some serious miles for the long, 4-day weekend. The purpose of the camp was to provide attendees with the resources to - [Meet SETCR Ambassador Matt Britton](https://source-e.net/rider-resources/meet-setcr-ambassador-matt-britton/) - At the Source Endurance Training Center of the Rockies, we've been working with Matt Britton, triathlete for Team Wattie Ink for over a year now. He's been a fantastic ambassador for not only the training center, but also a great advocate for triathletes. What is your primary discipline and category and how long have you - [Train harder. Recover faster.](https://source-e.net/rider-resources/train-harder-recover-faster/) - What can we say, as a coaching company made up of athletes who studies sports science, we love keeping up with the latest studies. If you remember, we mentioned these guys awhile back when they were still looking for study participants. All of our coaches are currently testing out Topical Edge. Topical EDGE is the first and - [Case Study: A day in the life of a Sprint Specialist](https://source-e.net/rider-resources/case-study-day-life-sprint-specialist/) - Photo Credit above: DMunson Photo When a sprinter stands on the top podium step we all see the same thing: arms up in the air and that smile, rehearsed to show sincerity while trying to hide that extreme confidence bordering on a cockiness that could be unappealing to the fans and media. But behind the - [Rider Highlight: Thomas Wavrin climbs his way to 9th GC at Tour of the Gila](https://source-e.net/rider-resources/rider-highlight-thomas-wavrin-climbs-way-9th-gc-tour-gila/) - Anyone familiar with the road scene in the U.S. is well familiar with how brutal Tour of the Gila is. Thomas Wavrin had an excellent race despite coming from wintry Wisconsin and spending a lot of time on the trainer. It takes a lot of mental toughness to get through Gila in general, but Thomas stayed - [Athlete Key Workout: Eric Marcotte](https://source-e.net/rider-resources/athlete-key-workout-eric-marcotte/) - We're starting a short and sweet new series, Athlete Key Workout, highlighting a specific workout given to one of our athletes and why. First up: Eric Marcotte of Cylance Pro Cycling. We'll look at the type of race openers Marcotte does leading into Redlands Bicycle Classic. (Thanks DMunson Photo for use of the photo above) With the - [Athlete Key Workout: Skyler Mackey](https://source-e.net/rider-resources/athlete-key-workout-skyler-mackey/) - After finishing up his most successful cyclo-cross (CX) season yet, Skyler Mackey of KCCX has decided to push in all his chips for the 2017-18 CX season. Once he was able to make this commitment, we set about building a periodization model that will let Skyler hit the ground running in early September in preparation - [Aerodynamic Bike Fit: "Oh yea, you're SO aero now." How do you know?](https://source-e.net/rider-resources/aerodynamic-bike-fit-oh-yea-youre-aero-now-know/) - In cycling everyone wants the edge. The next new thing that gets your 10 more watts or saves you 10 watts at 40k and hour. The magic bullet. Well, spoiler alert, there isn't one. At Source Endurance, we measure things. If something is purposed to make a difference in your cycling, let's check the science, - [Cyclocross: What you should be doing now to prepare](https://source-e.net/rider-resources/cyclocross-now-prepare/) - Howdy folks, Holy cow, it’s mid-May already. Can you believe it? September in 4 short months. It might just be time to start thinking about cyclocross again. Ok, maybe more than just thinking about it. How about planning for it? Planning? You mean people actually plan for a cyclocross season? Yes. Hell yes. I’m not - [Athlete Key Workout: Pablo Cruz](https://source-e.net/rider-resources/athlete-key-workout-pablo-cruz/) - Sometimes, you just have to do some hard riding. In this week’s workout highlight, we’ll take a look at a late build phase workout done by Pablo Cruz of Midwestern State University in preparation for the USA Cycling Collegiate National Championship. Prior to this workout, Pablo had already done some 200+ hours this year, in - [Rider Highlight: Trey Harrison conquers Masie's Ride for Pride Gravel Grinder](https://source-e.net/rider-resources/rider-highlight-trey-harrison-conquers-masies-ride-pride-gravel-grinder/) - Name: Trey Harrison Event Category: Masie’s Ride for Pride in the beautiful Flint Hills of Kansas Course description: 104 mile gravel race in the Flint Hills w/approximately 8000ft. of climbing. How’d the race go down for you? With a good sized field with quite a few fast racers, the pace went out pretty hard. The - [Athlete Key Workout: Nate Taggatz](https://source-e.net/rider-resources/athlete-key-workout-nate-taggatz/) - A couple weekends ago in Colorado was the Wheels of Thunder Criterium. We saw Nate Taggatz or Rio Grande Elite Cycling Team make the break with Gage Hecht and Dan Holloway, lap the field, and then get in further moves to try and get away from the competition. Nate Taggatz ended up 3rd in a classic - [6 Weeks to Fitness: Big Gains for All](https://source-e.net/rider-resources/6-weeks-fitness-big-gains/) - Last week we concluded our first ever 6 Weeks to Fitness program at the Source Endurance Training Center of the Rockies. This program consisted of six consecutive weeks with 2 75-min Kickr workouts a week, 1 take-home workout, and assumed 2 rest days, and either long rides or races on the other days. In our - [Athlete Highlight: Casey Cohenmeyer takes the BWR Hardwoman Award](https://source-e.net/rider-resources/athlete-highlight-casey-cohenmeyer-takes-bwr-hardwoman-award/) - SE athlete Casey Cohenmeyer completed the 2017 Cervelo Belgian Waffle Ride despite suffering a separated shoulder just over a month before. This 132 mile (41 miles of dirt), 12k feet of climbing race is already a beast on it's own. Casey showed a lot of grit and determination to stay focused on the prize and - [Athlete Key Workout: Justin Williams' Recovery Ride](https://source-e.net/rider-resources/athlete-key-workout-justin-williams-recovery-ride/) - June 5, 2017: Justin Williams of Cylance Pro Cycling 60 minute, Recovery Ride. Recently, Justin has had what I would consider a brutal last few days. During that time, we put him in a state of systematic overreaching in order to push his fitness into a solid mid-season form. The benefits of this training block should - [Rider Highlight: Skyler Mackey takes the win at Sand Springs Palmer Criterium Category 1/2](https://source-e.net/rider-resources/rider-highlight-skyler-mackey-takes-win-sand-springs-palmer-criterium-category-12/) - Skyler Mackey takes the win at Sand Springs Palmer Criterium Category 1/2. While he focuses his season on cyclo-cross, racing criteriums like this are an integral part of his preparation for a successful cyclo-cross season. Brief event/course description: The course is very technical with lots of turns that give racers with solid bike handling skills - [Athlete Key Workout: Brady Reed](https://source-e.net/rider-resources/athlete-key-workout-reed/) - Brady Reed's 60-90 minutes, Easy Endurance Ride. With a string of criterium racing weekends coming up, Brady has systematically prepared himself for the repeated high intensity efforts they’ll demand over consecutive days. This preparation started months ago, and we don’t want to let the training load go to waste for later road racing, so Brady - [Rider Highlight: Andrew Ennis takes the win at the prestigious UK Tour Series- Aberdeen](https://source-e.net/rider-resources/rider-highlight-andrew-ennis-takes-win-prestigious-uk-tour-series-aberdeen/) - Name: Andrew Ennis Event & Category: UK Tour Series – Aberdeen – Amateur Support Race – CAT 3/4 Brief event/course description: City Centre Criterium, with cobbled sections How’d the race go down for you? Here's the report, A half sweeping, half twisty cobbled circuit. 50 riders, 40mins+3laps. I am feeling nervous at the start, - [Athlete Key Workout: Team Grip-N-Rip](https://source-e.net/rider-resources/athlete-key-workout-team-grip-n-rip/) - The end of the month marks a pretty big race in the local Kansas City scene, with the Tour of Kansas City. A few of the Grip-N-Rip riders will be focusing on practicing the Time Trial that finishes up a steep hill. Scouting missions never hurt chances of success and this time trial is no - [Athlete Key Workout: Homayoon Farsi's TT practice.](https://source-e.net/rider-resources/athlete-key-workout-homayoon-farsis-tt-practice/) - Here’s a quick time trial bike workout SE athlete Homayoon Farsi completed several times in his preparation for the Arizona State TT Championships. Homayoon can be found on podiums across the state, and is a staple in the Arizona master’s racing community. Everyone wants to be a better time trialist, but many riders leave out - [Athlete Key Workout: Nick Torraca of Elevate- KHS Pro Cycling](https://source-e.net/rider-resources/athlete-key-workout-nick-torraca-elevate-khs-pro-cycling/) - Nick Torraca has been on the go and on the road since the week after he finished up classes at the University of Texas at Austin. In order, he’s seen action at: Superior Morgul Classic in Colorado, Memorial Day criteriums in Dallas, TX, Oklahoma City Pro AM Classic, Tulsa Tough, North Star Grand Prix and - [Rider Highlight: Melody White](https://source-e.net/rider-resources/rider-highlight-melody-white/) - Melody White is often found cheerily pushing watts at the training center at 5am, balancing her career as a self-proclaimed Certified Professional Water Girl & Poopologist (i.e. drinking water and wastewater specialist) with her love of triathlon, running, and all things active. Her personality is infectious and we're happy to provide tools to help her reach - [John Wentling takes the win at Salt City Criterium Classics, Men's Master 60+](https://source-e.net/rider-resources/john-wentling-takes-win-salt-city-criterium-classics-mens-master-60/) - John Wentling took the win recently at Salt City Criterium Classics with a patient and timely attack to take the win in the Men's Masters 60+ race! He's spent his season collecting quite a number of podiums, here's the story of his latest: Brief event/course description: Fast and flat course, right in the middle of - [Athlete Key Workout: Patrick Bos](https://source-e.net/rider-resources/athlete-key-workout-patrick-bos/) - Patrick Bos wins crits. How a rider wins crits is key in what workouts to give them. We have to work out our weaknesses but at the end of the day we win with our strengths. Patrick is a versatile rider but lately we have been seeing success in working his strengths, a hard effort - [Cyclocross: What you should be doing in July to prepare](https://source-e.net/rider-resources/cyclocross-july-prepare/) - With our last “what you should be doing to prepare for a successful CX season” teaser, we discussed getting back on the cyclocross bike. That usually means cleaning it, replacing some worn parts or just buying a new one. Now it’s July. Now it’s the meat of the pre-season. Base season is in full swing - [Athlete Highlight: Peter Seng qualifies for Leadville MTB](https://source-e.net/rider-resources/peter-seng/) - Pete Seng recently competed in the Lutsen 99er, Men's 50-59. His result qualified him for Leadville, a long-time goal of his. Congrats Pete! Good luck at Leadville in a couple weeks! Brief event/course description: Along the north shore of Lake Superior, in the Minnesota north woods. The race is 99 miles, about 7,000 feet of - [Rider Highlight: Dean Parker wins the Men's 60+ Omnium at Tour of Kansas City](https://source-e.net/rider-resources/rider-highlight-dean-parker-wins-mens-60-omnium-tour-kansas-city/) - Dean Parker's consistency helped him win the overall at the Tour of Kansas City in the Men's 60+ race: Brief event/course description: Time Trial, Circuit Race (with big hill every lap) and Crit How’d the race go down for you? 2nd in TT, 7th in Circuit Race (mechanical) and 2nd in Crit. KOM and Prem - [Athlete Highlight: Alex Edwards has breakthrough riding at Tour of America's Dairyland](https://source-e.net/rider-resources/athlete-highlight-alex-edwards-breakthrough-riding-tour-americas-dairyland/) - Alex Edwards, after starting this year as a Cat 4, entered in his first major Cat 2/3 race, finishing top 20 at Downer Classic at TOAD. He's had a great season so far! He's pictured left in the photo above. How’d the race go down for you? The races were fast and fairly technical. The - [Rider Highlight: Matt Gilhousen qualifies for Leadville!](https://source-e.net/rider-resources/rider-highlight-matt-gilhousen-qualifies-leadville/) - Matt Gilhousen recently competed in the Lutsen 99er, Men's 40-49 geared category which had pretty intense conditions this year. He dug through and finished great, qualifying for Leadville in a couple of weeks! Brief event/course description: Lutsen is one of the Leadville qualifiers located in extreme northern Minnesota overlooking Lake Superior. The 99 mile course - [Your Recipe for Success for Cyclocross Season](https://source-e.net/rider-resources/recipe-success-cyclocross-season/) - Let’s get right to the point. Cyclocross racing is just around the corner. If you haven’t started training specifically for cyclocross yet, you’re either late to the game or peaking for a late season race. Nonetheless, with the upcoming cyclocross season rapidly approaching, you’ll want to make sure your focus is where it needs to - [2017 Larry H Miller Tour of Utah Stage 1 Power Analysis: Alex Hoehn. Elevate- KHS Pro Cycling Team](https://source-e.net/rider-resources/2017-larry-h-miller-tour-utah-stage-1-power-analysis-alex-hoehn-elevate-khs-pro-cycling-team/) - The 2017 Larry H Miller Tour of Utah is officially underway today and the first stage was nothing short of incredible racing. The riders were introduced to each other on Stage 1 with vicious attacks and counters until the legs finally snapped. A diverse group got away and earned enough time quickly enough to trigger - [2017 Larry H Miller Tour of Utah Stage 2. Cory Lockwood rides hard for the Team GC](https://source-e.net/rider-resources/2017-larry-h-miller-tour-utah-stage-2-cory-lockwood-rides-hard-team-gc/) - Deep in the midst of Stage 2 at the Tour of Utah, Cory Lockwood was left with a decision that could help to further define success on the Elevate- KHS Pro Cycling Team. Already having a great day by having 3 riders in the front group as the reduced peloton began the final two uphill - [2017 Tour of Utah, Stage 4: Just how hard was that first 90 minutes?](https://source-e.net/rider-resources/2017-tour-utah-stage-4-just-hard-first-90-minutes/) - Stage 4 of Tour of Utah started off fast and furious and because of the magic of modern technology, we can watch the opening salvos of every stage on the Tour Tracker. From a personal standpoint, I’m pumped about that. It gives cycling the ability to step into the 20th Century (yes, 20th Century) and - [Athlete Highlight: Skyler Mackey takes the win at Natural State Criterium Day 2](https://source-e.net/rider-resources/skyler-mackey-natural-state-crit-win/) - SE athlete Skyler Mackey has continued to crush it at criteriums throughout the summer as he prepares for his upcoming cyclocross season. The Natural State Criterium Day 2 in the Pro 1/2 field was no exception as he took the win. Nice, Skyler! He shared some of his experience with us. (Photo Credit above: Brooks - [The Application of Specificity: Triathlon and Cycling](https://source-e.net/rider-resources/application-specificity-triathlon-cycling/) - If you’ve ever taken more than a cursory interest in exercise training, coaching, or physiology, you’ve most likely heard the term specificity. In simple terms, specificity means: doing work, practice, or training that matches the demands of the sport in which you are participating. You wouldn’t expect to get better at doing pull-ups by jogging, - [Athlete Highlight: Brady Reed takes the win at the Sealy Road Race in the P/1/2 field](https://source-e.net/rider-resources/athlete-highlight-brady-reed-takes-win-sealy-road-race-p12-field/) - Brady Reed has been one to watch this year. The Sealy Road Race was no exception- he took the win. Brief event/course description: 68 mile road race. Mostly flat and very windy. Road to and from the race for a total of 128 miles How’d the race go down for you? Attacked from the gun, - [That moment you realize the cyclocross season is 6 weeks away...](https://source-e.net/rider-resources/moment-realize-cyclocross-season-6-weeks-away/) - …and suddenly, cyclocross season was 6 weeks away. That’s where we’re at, somehow. It just snuck up on us. The first UCI races in The US kick things off in just six short weeks. So where are you in your training? Feeling ready? Yeah. I didn’t think so. Well, it’s probably time to get after - [TrainingPeaks article posted! 2017 Tour of Utah: What it Takes to Compete and Complete](https://source-e.net/rider-resources/trainingpeaks-article-posted-2017-tour-utah-takes-compete-complete/) - Coach Adam Mills recently wrote a fantastic article for TrainingPeaks focused on analyzing how tough the Tour of Utah really is. He analyzed data from different riders of Elevate-KHS Pro Cycling Team. One element unique to Tour of Utah is the altitude, which has a huge effect on athlete performance and recovery. Where do you - [Rider Highlight: Shadd Smith takes the Kansas State Crit Title](https://source-e.net/rider-resources/rider-highlight-shadd-smith-takes-kansas-state-crit-title/) - Shadd Smith has been crushing this season, as usual. He recently took the win at the Kansas State Crit Championships in the Cat 1 race! How’d the race go down for you? Break away formed early, reduced the breakaway to two riders one being my teammate. We lapped the field. Which coach do you work - [Cory Williams: Manhattan Beach Victory Recap](https://source-e.net/rider-resources/cory-williams-manhattan-beach-victory-recap/) - As Elevate- KHS Pro Cycling comes off of a great couple of weeks at the Tour of Utah and the Colorado Classic, we wanted to take a few minutes and review the winning performance of Cory Williams at the 2017 SoCal season finale, the Manhattan Beach Grand Prix (MBGP). Cory was able to take the - [Rider Highlight: Dean Parker takes the Kansas State Criterium, Masters 65+](https://source-e.net/rider-resources/rider-highlight-dean-parker-takes-kansas-state-criterium-masters-65/) - Dean Parker recently took the win at the Kansas State Crit Championships in the Masters 65+, and top 10 including the Master's 50+! Note: the photo is from the Tour of Kansas City, where he also landed himself a top spot! Event & Category: Kansas State Crit, Masters 65 Brief event/course description: The course was - [Gas Station Nutrition for Cycling](https://source-e.net/rider-resources/gas-station-nutrition-cycling/) - We've all been there before...out on a long bike ride, low on water, out of food, but you've still got at least an hour left to ride and on the verge of bonking. A couple miles ahead there's a gas station that has some options, and just about anything solid sounds good. Whereas many people are - [My first Spring Classics](https://source-e.net/rider-resources/my-first-spring-classics/) - Whitney Allison here. I've raced for Colavita-Bianchi Women's Pro Cycling Team since 2013 and have worked with Source Endurance coach Adam Mills since late 2012. This season, my team was fortunate to have the opportunity to do a big spring block in Europe this year. Here's a little on my experience and my takeaways from - [Transitioning roles on a professional team](https://source-e.net/rider-resources/transitioning-roles-professional-team/) - Hi it's Whitney Allison again. I recently wrote about my experience racing some of the Spring Classics for the first time with Colavita-Bianchi. The 2017 season ended up being my best year yet and I ended up having some real GC opportunities this year. While I never quite made the podium, I made huge leaps - [Rider Highlight: JP Brocket wins his season cyclocross opener!](https://source-e.net/rider-resources/rider-highlight-jp-brocket-wins-season-cyclocross-opener/) - Name: JP Brocket Event & Category: Prologue CX - Masters 40+ Brief event/course description: Season opening cyclocross race here in Kansas City. Course was at Blue Valley park which offered some nice elevation changes, a few power sections, and plenty of twisty turns to keep you on your game. How’d the race go down for - [Rider Highlight: Jorge Martinez Snags Second at Boneshaker CX Series in the Master's 40+](https://source-e.net/rider-resources/rider-highlight-jorge-martinez-snags-second-boneshaker-cx-series-masters-40/) - Name: Jorge R Martínez Event & Category: Bone Shaker CX Series Masters 40+ Brief event/course description: Great start, 3rd off the gun, made hard effort half way on first lap and established my 2nd Place gap to third. I held it all race. How’d the race go down for you? 2nd Place Which coach do - [Rider Highlight: Alex Edwards takes home 3rd in the Omnium at Jingle CX](https://source-e.net/rider-resources/rider-highlight-alex-edwards-jingle-cx/) - Alex Edwards raced fantastically at Jingle Cross in the Cat 3s, finishing 3rd in the omnium. He shared his experience: Brief event/course description: Very challenging, technical course, with a solid mix of climbing, running, and sand sections. How’d the race go down for you? I was able to take advantage of front row start spots - [Rider Highlight: Paul Bonds takes the win at Day 1 of Jingle Cross](https://source-e.net/rider-resources/rider-highlight-paul-bonds-takes-win-day-1-jingle-cross/) - Paul Bonds rode to win on Day 1 at Jingle Cross and finished 3rd on Day 2 in the Master's 45+. An impressive weekend! Event & Category: 45+ this weekend Brief event/course description: Friday not as technical as Saturday. Saturday, essentially the WC race. How’d the race go down for you? Great. Took the lead - [A journey to Top 10 GC at Cascade Classic](https://source-e.net/rider-resources/journey-top-10-gc-cascade-classic/) - The week before Cascade Cycling Classic, I was talking to a teammate about the race and how hard it is- the climbs, the courses, the heat. I’ve done the race a few times through the years and it’s always ended with me climbing alone. However, I have been riding really great this year and felt - [The New Season, Part 1](https://source-e.net/rider-resources/new-season-part-1/) - As we sit here building periodization models for some Source Endurance clients competing in elite events, we notice a general creeping of the National Championship calendar placement and the ripple effects from it. In 2010, the Masters National Championship events took place in early August. Coming up in 2018, that same anchor event on the - [Why Active Travel is the Best Medicine for Your Body and Mind](https://source-e.net/rider-resources/active-travel-best-medicine-body-mind/) - What if I told you that the key to getting healthier is… taking a vacation? (Yes, really.) Believe it or not, using those extra vacation days might actually be good for you. In today’s overworked, overstressed society, traveling provides numerous physical, mental and emotional health benefits. This has led to a new form of travel - [Canyon Belgian Waffle Ride Survival Camp 3.0 coming January 2018!](https://source-e.net/rider-resources/canyon-belgian-waffle-ride-survival-camp-3-0-coming-january-2018/) - The Belgian Waffle Ride is quickly becoming one of the most well-known and most-sought after gravel events in the country. The BWR offers this growing and special breed the type of experience that requires months, if not years, to train for adequately, while requiring technical bike handling skills and, more importantly, the right equipment and nutrition - [Rider Highlight: David Rosen took the win at Cross Crusade Race #4- PIR Heron Lakes, Clydesdale Category](https://source-e.net/rider-resources/rider-highlight-david-rosen-took-win-cross-crusade-race-4-pir-heron-lakes-clydesdale-category/) - David Rosen has been hard at work prepping for the cross season. His efforts paid off with a win recently at Cross Crusade Race #4- PIR Heron Lakes, Clydesdale Category. Here's his story: Brief event/course description: Cyclocross Race/ 1.9 mile Cyclocross course. Mostly flat with 3 long straightaways. Muddy race conditions kept things slippery especially in - [Meet SETCR Member Jenny Gerow](https://source-e.net/rider-resources/meet-setcr-member-jenny-gerow/) - Jenny Gerow is one of our newest SETCR members. She is a part of the Fort Follies cycling team. Between a freshly broken hand and a busy job at TrainingPeaks, she uses the resources at the training center to stay in shape with minimal time. We interviewed her recently: What is your favorite feature about - [Road to Ironman: Execution, Willpower, and Sacrifice](https://source-e.net/rider-resources/road-ironman-execution-willpower-sacrifice/) - Recently, Source Endurance athlete Nick Coil completed his first Ironman triathlon. When I first discussed the process with Nick, I knew there would be some big obstacles to overcome. Nick has a young family, a demanding full-time job, and even moved in the 8 months leading up to Ironman Wisconsin. It’s safe to say the - [Everyone Deserves a Good Bike Fit](https://source-e.net/rider-resources/everyone-deserves-good-bike-fit/) - Too many people find cycling uncomfortable. The saddle is uncomfortable, the rider's hands, their lower back…the list goes on. While these are normal complaints and perfectly reasonable reasons to not get into cycling for transportation or fitness, there is a simple solution: get a bike fit! Everyone deserves to be comfortable and feel strong on - [Rider Highlight: Joseph Schmalz podiums at Red Dog 100 Men's Open](https://source-e.net/rider-resources/rider-highlight-joseph-schmalz-podiums-red-dog-100-mens-open/) - Joseph Schmalz, pro rider for Elevate KHS Pro Cycling Team, has been dabbling in some gravel events this fall including a recent podium at Red Dog 100 Men's Open in Jefferson City, MO, where his team went 1-2! (Podium shot by James Joe Froese). Check out his story below: Red Dog 100 Men's Open Course - [Rider Highlight: Skyler Mackey takes 2nd at Cyntergy Hurtland UCI Cyclocross](https://source-e.net/rider-resources/rider-highlight-skyler-mackey-takes-2nd-cyntergy-hurtland-uci-cyclocross/) - Skyler Mackey recently took an awesome 2nd at the Cyntergy Hurtland UCI Cylocross race in the Elite Men category. Thanks to photographer James Gann for the generous use of the photos of Skyler. Brief event/course description: The course has a good mixture of turns and straight aways. Never a flat spot except towards the end - [Rider Highlight: Dean Parker takes the win at Keen Wealth Kansas State Cyclocross Masters 65+](https://source-e.net/rider-resources/rider-highlight-dean-parker-takes-win-keen-wealth-kansas-state-cyclocross-masters-65/) - Dean Parker, a Kansas force to be reckoned with, has been ripping it up in Kansas. He recently took the win at Keen Wealth Kansas State Cyclocross Masters 65+! Brief event/course description: Course had a lot of climbing, in fact as soon as you turned off the pavement the climbing started. The other tricky part - [Anti-inflammatory Nutrition for Endurance Exercise and Overall Health](https://source-e.net/rider-resources/anti-inflammatory-nutrition-endurance-exercise-overall-health/) - Many of us, athletes included, have developed some negative habits when it comes to our diet. Specifically in preparation for our workouts, whether that means breakfast or a pre-workout meal mid-day. We’ve been led to believe we need to dominate our caloric intake with carbohydrates to have maximal energy. While many aim to maximize the - [Why You Should Choose Orucase The Next Time You Travel With Your Bike](https://source-e.net/rider-resources/choose-orucase-next-time-travel-bike/) - WRITTEN BY: COLIN JASKIEWICZ We all know what it's like to travel with a bike. Lug a 25 pound (empty of course… 40? 50 fully loaded?) plastic case to the airport. Now it's time to check in, how much are they going to charge you? It’s a continual guessing game as to the mood the - [5 Best Beers for Cycling Recovery](https://source-e.net/rider-resources/5-best-beers-cycling-recovery/) - Beer. Its delicious. From a health perspective, a moderate amount of alcoholic beverages does correlate to happier lives and living longer. We aren’t writing this to prop up good or bad studies as proving the correlations we like. We want to talk beer and cycling. Here is what we know. When you workout you become - [Top 5 Mistakes of the Self-Coached Athlete](https://source-e.net/rider-resources/top-5-mistakes-self-coached-athlete/) - Every so often at Source Endurance we get individualized consults done for the self-coached athletes or we get athletes signed on that have been self-coached and we get to see what they were up to before they signed on for coaching. There’s a few patterns that we see with self coached athletes along with patterns - [Athlete Highlight: Jason Knight secured first gravel grinder podium at Oklahoma Gravel Growler](https://source-e.net/rider-resources/athlete-highlight-jason-knight-secured-first-gravel-grinder-podium-oklahoma-gravel-growler/) - Jason Knight secured his first gravel grinder podium at the Oklahoma Gravel Growler in the Men's 100k race. The course had only 10-20% road with the remainder gravel- a tough course! Here's how his race went down: How’d the race go down for you? We were riding with a group of 15-20 and Rob Bell - [Successful Cyclocross Master's Nationals for Paul Bonds, JP Brocket and Shadd Smith](https://source-e.net/rider-resources/successful-cyclocross-masters-nationals-paul-bonds-jp-brocket-shadd-smith/) - At U.S. Cyclocross Nationals, three Source Endurance athletes competed in the Master's Men 45-49 category. Paul Bonds raced to 3rd, Shadd Smith to 6th, and JP Brockett to 18th! Rider 1: Paul Bonds- SPCX p/b RK Black Pre-Race Goal Have fun and relax. The rider with the least mistakes will win the race. The fitness - [Belgian Waffle Ride Survival Camp 3.0 Recap Day 1](https://source-e.net/rider-resources/belgian-waffle-ride-survival-camp-3-0-recap-day-1/) - The Belgian Waffle Ride Survival Camp 3.0 ran January 12-14, 2018, for three days of course reconnaissance of the BWR course. Check out our photo journal from Day 1. All photos are by DMunson Photo. Day 1: Riders arrive, get settled and check in. They also get ready for ride #1, an easy 2-hour ride. - [Belgian Waffle Ride Survival Camp 3.0 Recap Day 2](https://source-e.net/rider-resources/belgian-waffle-ride-survival-camp-3-0-recap-day-2/) - The Belgian Waffle Ride Survival Camp 3.0 ran January 12-14, 2018, for three days of course reconnaissance of the BWR course. Check out our photo journal from Day 1. Day 2, riders rode 100 miles with the arduous Black Canyon climb as the ride's peak (no pun intended). All photos are by DMunson Photo. Day 2: - [Belgian Waffle Ride Survival Camp 3.0 Recap Day 3](https://source-e.net/rider-resources/belgian-waffle-ride-survival-camp-3-0-recap-day-3/) - The Belgian Waffle Ride Survival Camp 3.0 ran January 12-14, 2018, for three days of course reconnaissance of the BWR course. Check out our photo journal from Day 1 and Day 2. The day focused on all the technical gravel sections which take many tired victims every year. All photos are by DMunson Photo. Day 3: - [Endurance athletes: Don't beat winter, embrace it!](https://source-e.net/rider-resources/endurance-athletes-dont-beat-winter-embrace/) - Cycling training in the northern US presents many challenges. Shorter days, inclimate weather, and possibly even psychological factors associated with seasonal affective disorder may lead to training inconsistencies. Living in a subarctic climate presents challenges of training indoors versus outdoors and making optimal workouts can be a task. Potentially even more important than your chosen - [Utilizing winter sports for cycling training](https://source-e.net/rider-resources/utilizing-winter-sports-cycling-training/) - I’m going to paint a picture and it may resemble your situation. Minnesota in February. You’re working during the day, watching the weather, and it does not look good for your weekend ride like it did in July. Looks like another evening on the trainer. You’ve found Zwift, you’ve tried TrainerRoad, your coach writes some - [The Mental Aspect of Winter Training](https://source-e.net/rider-resources/mental-aspect-winter-training/) - The mental aspect of training in winter can be the hardest part. We worked with Utmost Performance to figure out what you can focus on to keep those winter blues from derailing your training even with a vast majority of rides on the trainer. Here’s a brief interview with Mario Arroyave on how to stay - [Janne Hamalainen takes back-to-back wins at La Primavera at Lago Vista](https://source-e.net/rider-resources/janne-hamalainen-wins/) - Janne Hamalainen competed at La Primavera at Lago Vista, 40+ 1234 and 50+ 1234, an extremely popular early season Texas Road Race on a hilly circuit course, where he smashed, taking two wins, back-to-back! Which coach do you work with and how did your training help you prepare for the event? Adam Mills. Structured training - [Help! BWR is only 4 weeks away!](https://source-e.net/rider-resources/help-bwr-4-weeks-away/) - Check out our Emergency BWR Training Plan It happens, life gets in the way of our goals. You can still make some big gains in four weeks you have and have a successful BWR! [maxbutton id="2" url="https://www.trainingpeaks.com/training-plans/cycling/gran-fondo-century/tp-113681/4-weeks-to-belgian-waffle-ride-bwr-help-me-from-the-officially-licensed-bwr-coac" text="Emergency Training Plan" ] - [Rider Highlight: Jerry Bueno smashes the Land Run 100 Double](https://source-e.net/rider-resources/rider-highlight-jerry-bueno-smashes-land-run-100-double/) - SE athlete Jerry Bueno not only finished Land Run 100, but also the Land Run 50K Ultra Marathon the day before, for the Land Run 100 Double. Brief event/course description: 50K run (Friday) followed by 100 mile gravel (Saturday) How’d the race go down for you? Stillwater, Oklahoma is a lot hillier than I anticipated! - [SETCR Spring Road Camp Recap](https://source-e.net/rider-resources/setcr-spring-road-camp-recap/) - Source Endurance Training Center of the Rockies hosted their second annual Spring Training Camp in Fort Collins, Colorado this past weekend. The "A" Group saw 4 days and 18 hours of riding, 355 miles and over 20,000 feet of climbing. The "B" and women's groups were not a whole lot less!! When you get a group - [Nutrition for the Canyon Belgian Waffle Ride](https://source-e.net/rider-resources/nutrition-for-belgian-waffle-ride/) - This years’ Canyon Belgium Waffle Ride is shaping up to be another great event. With a growing field of over 500 Riders in the Waffle Ride, and nearly the same amount in the Wafer Ride, the competition will be fierce. The sheer act of completing this event will be a feat, but how you finish - [Rider Highlight: Dean Parker takes the win at Bazaar Road Race](https://source-e.net/rider-resources/dean-parker-wins-bazaar-road-race/) - Dean Parker recently won the Bazaar Road Race in the infamous Flint Hills in Kansas, taking the sprint by three bike lengths! The Bazaar Kansas race is a out and back course, mainly North/South. That turn around point is really important because it is generally a tailwind back to the start. Here's how the race went - [Get Your Source Endurance Socks](https://source-e.net/rider-resources/get-source-endurance-socks/) - There are two ways to get some sweet Source Endurance socks: Follow us on Facebook and Instagram, share a photo from a recent bike accomplishment (send to marketing@source-e.net) and share your story with us here. We'll then mail you a free pair of socks! Purchase below for $14. Price is inclusive of shipping and applicable - [Rider Highlight: Blaize Baehrens comes from injury to Top 10 at BWR](https://source-e.net/rider-resources/rider-highlight-blaize-baehrens-comes-injury-top-10-bwr/) - Blaize Baehrens had lofty goals after an unexpected crash at Rock Cobbler leaving him with broken ribs and a collapsed lung...plus a series of winter colds leaving him off the bike for over a month. Nevertheless, he continued to move towards his goals, slowly and meticulously with the help of his coach Adam Mills. He - [Saving Your Season](https://source-e.net/rider-resources/saving-your-season/) - Where is the line between procrastination and irresponsibility? We don’t mow the lawn the exact day it needs it. Yet, if we wait too long, the city sends us a citation. We don’t depart an extra hour early just to make sure we are on time, yet if we’re consistently late it’s deemed irresponsible. And - [Rider Highlight: Shadd Smith takes age group wins at God's Country Fat Tire Festival and OMBA CARAMBA Mountain Bike Race](https://source-e.net/rider-resources/rider-highlight-shadd-smith/) - A challenging part of coaching is keeping riders mentally fresh as they prepare for their upcoming season. Shadd Smith, a cyclocross-focused athlete, is working with his coach Adam Mills to use some mountain bike races to prepare for the 'cross season. Shadd took things one step further and won his age division at God's Country Fat - [Rider Highlight: Emily Rodger wins the TT & Road Race at the New Brunswick Provincial Championships](https://source-e.net/rider-resources/rider-highlight-emily-rodger-wins-tt-road-race-new-brunswick-provincial-championships/) - Emily Rodger recently competed at the Tour de Dog -New Brunswick Provincial Championships and took the win at the 7.5km TT and the 75km RR. Nice, Emily! How’d the race go down for you? I won both the TT and the RR. During the RR, I attacked at the top of a descent with 28kms - [Rider Highlight: Esther Thais takes the win at Grunnlovsdagen Kriterium Cat 3 Womens Race](https://source-e.net/rider-resources/rider-highlight-esther-thais-takes-win-grunnlovsdagen-kriterium-cat-3-womens-race/) - Esther Thais recently took the win at Grunnlovsdagen Kriterium Cat 3 womens race. The course was a 1.07 mile L-Shaped loop that was flat with good blacktop/concrete surface. Three of the five curves were smooth, fast curves with the other two corners were hard right turns. How’d the race go down for you? This was - [Rider Highlight: Skyler Mackey takes 6th at Collegiate Nationals in the Crit](https://source-e.net/rider-resources/rider-highlight-skyler-mackey-takes-6th-collegiate-nationals-crit/) - Skylar Mackey recently finished a respectable 6th at Collegiate Varsity Men Criterium Nationals in Grand Junction, Colorado. The course was super tight and technical with very few places to move up. The changing surface from asphalt to concrete and to brick made for interesting corners throughout the track. How the race went down: During the - [Case Study: Tyrel Fuchs' Journey to Cat 1 Upgrade](https://source-e.net/rider-resources/case-study-tyrel-fuchs-journey-cat-1-upgrade/) - Tyrel Fuchs just got his Cat 1 upgrade at 19 years old! Nice work! It took a ton of work on Tyrel’s part to get here and this article is a way to highlight his work and a follow up the Junior / U23 trajectories article before this. Tyrel’s brother Caleb was a very fast - [Rider Highlight: Andrew Ennis hits 40k TT goal](https://source-e.net/rider-resources/rider-highlight-andrew-ennis-hits-40k-tt-goal/) - Written by SE athlete Andrew Ennis A century ride, ride tour de France climb, win a road race…as cyclists we all have a bucket list of things we would love to do or achieve. One of the most popular and on my bucket list, was to do a sub 1hr 25mi (40k) time trail. At - [Race Week Tips from Coach Matthew Hill](https://source-e.net/rider-resources/race-week-tips-coach-matthew-hill/) - The week before a big – especially a big long race – start adding a little bit of extra salt to everything. Drink a little bit more water with everything. Cut out the caffeine heading into a race, and you will get a bigger bump from it on race day. Well proven, and helps with… - [Rider Highlight: Chris Rea takes 4th at Dana Point Grand Prix in the Masters 35+ 1-3](https://source-e.net/rider-resources/rider-highlight-chris-rea-takes-4th-dana-point-grand-prix-masters-35-1-3/) - Chris Rea recently finished 4th at Dana Point Grand Prix in the Masters 35+ 1-3, arguably the most scenic crit! Nice work, Chris. How’d the race go down for you? Rolling up to the start line I could see the race was absolutely stacked with Monster Media riders. I never got a final count but - [Rider Highlight: Maison Chen finishes 2nd in his age group at Quick n' Dirty MTB Race](https://source-e.net/rider-resources/rider-highlight-maison-chen-finishes-2nd-age-group-quick-n-dirty-mtb-race/) - Maison Chen recently finished second in his age group at the Quick n' Dirty MTB Race, Sports category. This road-rider friendly course was low on the technical skill required and had big open sections where drafting was beneficial. How’d the race go down for you? This was the best Quick n' Dirty result for me - [Rider Highlight: Esther Thais takes 3rd at Oklahoma Pro Am Classic- Day 3](https://source-e.net/rider-resources/rider-highlight-esther-thais-takes-3rd-oklahoma-pro-classic-day-3/) - Esther Thais recently took 3rd at Oklahoma Pro Am Classic Day 3: Automobile Alley in the Cat 3/4/5 field. This technical, L-shaped course featured a little punchy climb before a fast sweeper into the final turn. She works with coach Adam Mills and is heading to Tulsa Tough this weekend! How’d the race go down - [Athlete Highlight: Preston Glace on winning TTT Team at Texas State Championships](https://source-e.net/rider-resources/athlete-highlight-preston-glace-winning-ttt-team-texas-state-championships/) - Preston Glace was on the winning team time trial team at Texas State Championships, a flat 40k race. They snagged the course record as well! Which coach do you work with and how did your training help you prepare for the event? Mitchell had me spend a lot of time on the TT bike doing - [Cory Williams- 2018 Air Force Classic Sprint Analysis](https://source-e.net/rider-resources/cory-williams-2018-air-force-classic-sprint-analysis/) - There is zero chance or randomness in a field sprint. In fact, the term “field sprint” is misleading. What we witness isn’t a field sprint but more like a handful sprinters having at it with the remaining riders following and incorrectly believing that they have a chance. It is no coincidence that we would - [Rider Highlight: Casey Cohenmeyer tackles the Italian Sausage Ride](https://source-e.net/rider-resources/rider-highlight-casey-cohenmeyer-tackles-italian-sausage-ride/) - SE Athlete Casey Cohenmeyer recently tackled the Italian Sausage Ride. While not an official event or race it is a gathering of riders possessing questionable judgement: 127 miles, 12k feet, 62 miles off road. Here's Casey's Recap of the epic self-supported day: So what are you doing this weekend? ISR.... it's kinda like Belgian - [Rider Highlight: Whitney Allison finishes 7th at US Pro Nationals Time Trial](https://source-e.net/rider-resources/rider-highlight-whitney-allison-finishes-7th-us-pro-nationals-time-trial/) - Whitney Allison of Hagens Berman Supermint Women's Professional Team recently competed at the US Pro Nationals Time Trial in Knoxville, TN, where she sat in the hot seat all day, ultimately finishing 7th. Photos courtesy of SnowyMountain Photography. How’d the race go down for you? The course was new this year- I had a good idea - [Rider Highlight: Tom Lewin wins the Cat 4 KS State Crit Championships!](https://source-e.net/rider-resources/rider-highlight-tom-lewin-wins-cat-4-ks-state-crit-championships/) - Tom Lewin recently took the WIN at the Cat 4 Kansas State Championships! Here's how the victory went down: The race was super hot with a good field. My teammate, Sam Loring, and stayed near the front the entire race. With 2 to go Sam went off the front while I blocked. At about 1/2 - [Blaize Baehrens Tips for SPNDX Stampede Big Bear Edition](https://source-e.net/rider-resources/spndx-big-bear-tips/) - SE athlete Blaize Baehrens shares his insider knowledge on the upcoming SPNDX Stampede Big Bear Edition: If you haven't seen it yet, Hornbeck has been dropping some knowledge to get you prepped for the upcoming SPNDX Stampede Big Bear Edition on the SPNDX Stampede website. He's got some Tips for Riding at Altitude and a nifty 45 second - [Rider Highlight: Yurik Norton summits Kala Patthar, Gokyo Ri, Everest Base Camp, and Cho La Pass](https://source-e.net/rider-resources/rider-highlight-yurik-norton-summits-kala-patthar-gokyo-ri-everest-base-camp-cho-la-pass/) - Yurik Norton recently summitted some of the worlds most famous peaks on a 105 mile round trip trek. He summitted Kala Patthar (18,514'), Gokyo Ri (17,575'), Everest Base Camp (17,598'), and Cho La Pass (17,782'). Total elevation gain was 21,000', total distance hiked was 105 miles, total trip length was 2.5 weeks. Yurik worked with SE - [Athlete Development: Connor Brown's Journey from Elite Athlete to Pro](https://source-e.net/rider-resources/athlete-development-connor-browns-journey-elite-athlete-pro/) - When I first rode with Connor, he was a guest rider on our then Think Finance Cycling Team in 2014. Over the next couple of years, the team would become Elevate- KHS Pro Cycling Team, and I would move out of full time racing and into the role of a coach/ mentor. In that time, - [Rider Highlight: Sonja Johnson secures win at Tour de Big Bear Grand Tour - 70 mile Female](https://source-e.net/rider-resources/rider-highlight-sonja-johnson-secures-win-tour-de-big-bear-grand-tour-70-mile-female/) - Sonja not only took the win at Tour de Big Bear, but she essentially took it from the gun- crusher! Here's her story: On August 4th I competed in the 70 mile distance of the annual Tour de Big Bear in Big Bear Lake, CA. Right from the gun, I took an early lead and - [Peaking during crit season with Matt Bosman](https://source-e.net/rider-resources/peaking-crit-season-matt-bosman/) - There’s a few different ways to build your periodization around crit or general road season. Periodization is key in cycling and coaching. Even if you don’t have power, even if you have major A races scattered through the season, periodization of your training and timing where you will peak is a necessity. In Matt Bosman’s - [Rider Highlight: Cole Limpach takes the win at East Village Crit in Des Moines, Iowa](https://source-e.net/rider-resources/rider-highlight-cole-limpach-takes-win-east-village-crit-des-moines-iowa/) - Junior athlete Cole Limpach has been crushing this season...he most recently took his first P/1/2 win, complete with post up at East Village Crit in Des Moines, Iowa. "I got in a break with two teammates and one other. After about 5 laps in the break. I attacked and rode solo for about 3 laps until - [Rider Highlight: Sylvia Maas tackles Haleakala](https://source-e.net/rider-resources/rider-highlight-sylvia-maas-tackles-haleakala/) - Sylvia Maas never shies away from a challenge. She recently took on the infamous Haleakala climb on Maui. The road to the top of Haleakala on Maui is the longest continual climb in the world. Sea level to 10,000 feet in 36 miles. Sylvia and her coach, Adam Mills, have been working on power to tackle this long - [Rider Development: From a Cat 2 to U23 National Champion](https://source-e.net/rider-resources/rider-development-cat-2-u23-national-champion/) - I was introduced to Alex Hoehn and his family by a mutual friend and Source Endurance alumnus, Phil Groninger. Phil had always said, “This kid is crazy good. Watch him and you’ll see he has the right stuff.” Apparently, Phil made a similar pitch to Alex and his family about the work we do as - [How to get a Bolo- Tie at the FoCo Fondo](https://source-e.net/rider-resources/get-bolo-tie-foco-fondo/) - The FoCo Fondo has all the makings of an iconic gravel event that flirts with the mountains and is based out of Fort Collins, Colorado. The 2018 event started and finished at New Belgium Brewery and I think that should be a requirement for all epic gravel events. Coach Zack and Co. put on the event - [Athlete Highlight: Blaize tackles RPI](https://source-e.net/rider-resources/athlete-highlight-blaize-tackle-rpi/) - Rebecca's Private Idaho is a 96 mile gravel race at elevation in the mountains of Idaho. Source Endurance Athlete Blaize Baehrens showed up to last years event self-coached and finished in a respectable 5 hrs 45 mins. This year training under coach Adam Mills, this race came up as a long training weekend leading into - [Source Endurance is Hiring 1-2 Coaches](https://source-e.net/rider-resources/source-endurance-hiring-1-2-coaches/) - Overview: Source Endurance is expanding with the addition of 1-2 qualified cycling coach (es) and/ or multi sport coach (es) to work as independent contractor(s). New coaches should have a comprehensive understanding of exercise physiology and modern training theory in addition to strong organization and communication skills. He/she will be responsible for coaching a variety - [Rider Highlight: JP Brocket ticks off bucket list event: Taiwan KOM](https://source-e.net/rider-resources/rider-highlight-jp-brocket-ticks-off-bucket-list-event-taiwan-kom/) - Check out this guest post from JP Brocket who recently took on the Taiwan KOM Challenge in October! Bucket List event checked off!!! I have wanted to do Taiwan KOM Challenge for several years and this year life events lined up perfectly. The timing of the race is right in the middle of my Cyclocross - [Film Study: Cycling's New Training Frontier](https://source-e.net/rider-resources/film-study-cyclings-new-training-frontier/) - While many sports have benefited from film and video technology for years, and even decades, cycling is not quite there yet. There are a variety of reasons for this, but primarily it’s due to the lack of accessible video and the associated cost of filming or otherwise capturing the correct things in a sport that - [How to Choose your Peak Events](https://source-e.net/rider-resources/how-to-choose-your-peak-events/) - To peak means to reach a highest point. In endurance sports this means training intensity and volume accumulate over time to reach top-level fitness at a specific time for a given individual. Reaching peak fitness can be tricky as there is a balance for every athlete to reach their highest fitness at the right time, - [How to Get Better at Bike Racing Skills](https://source-e.net/rider-resources/how-to-get-better-at-bike-racing-skills/) - Bike racing is a puzzle requiring numerous pieces. When an athlete fits all of the puzzle pieces together as one, great things happen, like winning! As a coach and a racer, I cannot emphasize the importance of ‘skills’ in racing and training. Typically, when asked how to define skills for bike racing, coaches focus on - [What does bike type, comfort, power, efficiency, injuries consideration, feedback, longevity have in common?](https://source-e.net/rider-resources/what-does-bike-type-comfort-power-efficiency-injuries-consideration-feedback-longevity-have-in-common/) - What's my bike fit “philosophy"? These can, or just maybe should, be keywords to all fit philosophy. There has been bike fit developments in recent years. Big developments. There are new bike types, gravel bikes, enduro bikes, changes to many if not all geometries of bikes. For bike fits, there are apps, bike fit bikes, - [Are starches the new sugar? Types of carbohydrates for cycling and how they improve performance.](https://source-e.net/rider-resources/are-starches-the-new-sugar-types-of-carbohydrates-for-cycling-and-how-they-improve-performance/) - Many athletes ask themselves how much sugar they should have, when, and from what sources. Studies show eating or drinking carbohydrates before and during workouts improves performance in endurance exercise1. For decades sugars have been king of performance enhancement during exercise in endurance sports. Hundreds of companies make products with sucrose, glucose, maltose, dextrose and - [SETCR Spring Road Camp Recap](https://source-e.net/rider-resources/setcr-spring-road-camp-recap-2/) - The 2019 SETCR Spring Road Camp finished up on March 24th. It included four days of big miles all around Fort Collins, CO, for a self-selected A, B, and C group. The camp was run by SE coach Zack and Whitney Allison, along with SE coach Kristen Arnold. After a weather-phenomenon bomb cyclone the week - [How to Make Winning Look Easy: Team Edition](https://source-e.net/rider-resources/how-to-make-winning-look-easy-team/) - Teams and directors, amateur and professional, on any given day try to put assets into the break away and up the road as early in a race as possible. From this strategic position many more opportunities and options are afforded those that have been successful with their aggression. Southern California has been synonymous with fast - [How to Ride a Break Away at the Amgen Tour of California](https://source-e.net/rider-resources/how-to-ride-a-break-away-at-the-amgen-tour-of-california/) - In honor of the Amgen Tour of California week, we're throwing back to 2018 where SE athlete Whitney Allison of Hagens Berman Supermint took the Most Courageous Rider jersey in the first stage. “Be aggressive. Ride hard. Make sure the Supermint team leaves a memorable impression on the race.” That’s been a general strategy from - [Masters Nationals at 6900ft: Air Force Academy 2019 Course Prep](https://source-e.net/rider-resources/masters-nationals-at-6900ft-air-force-academy-2019-course-prep/) - For 2019 Masters Nationals lands at the Air Force Academy in Colorado Springs Colorado. The course is 18k in length per lap, has 968 feet of gain per lap. In total, Men age 35-65 will race for 110k, with 6 laps and a total of 5,808ft of climbing. Women age 35-65 will race 4 laps, - [Power Analysis of Achilles Tendinitis Injury to Heroic Feats by Kristen Arnold MS, RDN, CSSD](https://source-e.net/rider-resources/power-analysis-of-injury-to-heroic-feats-by-kristen-arnold-ms-rdn-cssd/) - “What doesn’t kill you makes you stronger” is a cheesy but appropriate quote to use for this article. Stories of triumph coming out of misfortune are not new in sports, but it is helpful to tell these stories and be reminded that all athletes go through injury and challenges out of their control. The brave - [Sylvia Maas Sets Record At Race Across The West](https://source-e.net/rider-resources/sylvia-maas-sets-record-at-race-across-the-west/) - Sylvia Maas is no stranger to arduous challenges so it’s no shocker that she set a record recently at Race Across the West!! From Race Across the West’s post (see original): TEAM IN OUR PRIME FINISHES WITH JUST ONE RIDER R201 In Our Prime, USA, finished first in the 2-Person Female (50-59) category. Team In - [Logan’s Cyclocross Season: Start With Strength Training](https://source-e.net/rider-resources/logans-cyclocross-season-start-with-strength-training/) - Logan VonBokel has been a bike racer for a long time. From winning junior races in the St. Louis area to elite cyclocross racing in Colorado. The last 18 months has been a recovery story for Logan from a back injury, resulting in an artificial disc, to a real push in fitness for goals this ## Pages - [Cycling Coaching for Exceptional Days](https://source-e.net/) - Cycling Coaching for Zwift, gravel, criterium, triathlon, cyclocross, mountain biking, track, road cycling, and performance. nutrition. - [Plan Comparison](https://source-e.net/other-services/plan-comparison/) - Our coaches act as mentors who craft engaging training plans, help with mental, logistic preparation and accountability. 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He served as Head Gravel Coach at Thaden for the 2023 season and joined the NICA coaching team at Thaden for the 2022 season. Nick previously - [FoCo Fondo Gravel Training Guide](https://source-e.net/foco-fondo-training-guide/) - Get personalized coaching services tailored for your FoCo Fondo training and preparation. Success begins HERE! - [Other Services](https://source-e.net/other-services/) - Source Endurance Services COACHING AND NUTRITION Services No two athletes are alike. At Source Endurance we offer a range of individual and group coaching services, along with specific nutritional services based on your needs. As part of the Source Endurance family, the focus is on you. We strive to help each client set realistic - [Media Grant](https://source-e.net/media-grant-2/) - [wp_e_signature_sad doc="412"] - [Media Grant](https://source-e.net/media-grant/) - [wp_e_signature_sad doc="411"] - [Camp Terms and Conditions](https://source-e.net/legal/camp-terms-and-conditions-2/) - I. Camps and Clinics. Terms and Conditions 1.​​Services:​ Source Endurance (SE) offers a range of personal coaching, training camps, classes and other related services (collectively, "Services") under the following Terms and Conditions and represents an Agreement between SE and the undersigned Individual ("Athlete"): 2.​​Camp Registration/Deposit Fees (collectively "camp")​: The applicable deposit for the camp (as - [BWR Training Guide](https://source-e.net/bwr-training-guide/) - Belgian Waffle Ride Training Guide and Resources Don't just survive your favorite gravel events, THRIVE. No two athletes are alike. At Source Endurance we offer a range of individual and group coaching services, along with specific nutritional services based on your needs. As part of the Source Endurance family, the focus is on you. We strive - [Improve Your FTP](https://source-e.net/improve-your-ftp/) - Maximize your Functional Threshold Power Functional Threshold Power (FTP) on the mind? FTP is arguably one of the most important performance indicators we have. Thus, improving and comparing FTP is a natural desire. We've assembled a range of resources, training plans, and coaching to answer key questions like: Why does FTP matter? How long does - [Camp Page Template](https://source-e.net/camp-page-template/) - Gravel Camp Belgian Waffle Ride Training Camps ride up to 90 miles a day Data Driven Individualized Training Book Now The Belgian Waffle Ride is an immensely popular and enormously fun cycling adventure disguised as a race. Adventure really is the best term because the course is ridiculously difficult and it seems like you never - [2021 COVID and Training](https://source-e.net/2021-covid-and-training/) - Cycling Training After Covid-19 COVID-19 has changed our lives forever, whether you contracted the virus or not. If you've contracted COVID-19, your timeline to return to cycling training and racing is a bit up-in-the-air. It's absolutely essential to take recovery seriously as although not super common, many healthy athletes are having continuing symptoms and issues, - [Unbound Gravel Training](https://source-e.net/dirty-kanza-training/) - GRAVEL Training Resources Don't just survive your favorite gravel events, THRIVE. No two athletes are alike. At Source Endurance we offer a range of individual and group coaching services, along with specific nutritional services based on your needs. As part of the Source Endurance family, the focus is on you. We strive to help each client - [Blog: The Coaching Chronicles](https://source-e.net/rider-resources/) - Blog: The Coaching Chronicles Webinars More Webinars Videos More Videos Athlete Spotlight Shop [product id="6538" columns="1"] More Products Athlete Resources NSF International's Certified for Sport product search Global DRO (Drug Reference Online) WADA Prohibited Substances and Methods - [Gravel Racing Resources for Unbound Gravel, Belgian Waffle Ride and more](https://source-e.net/unbound-gravel/) - GRAVEL Training Resources Don't just survive your favorite gravel events like Belgian Waffle Ride, Unbound Gravel, SBT GRVL and others, THRIVE. No two athletes are alike. At Source Endurance we offer a range of individual and group coaching services, along with specific nutritional services based on your needs. As part of the Source Endurance family, the - [Zwift Coaching](https://source-e.net/2021-zwift-racing-and-training/) - Zwift and Indoor Racing and Training Love Zwift racing? Whether you are a year-round Zwift or indoor rider or a use it as a winter training tool, Source Endurance can help you maximize your fitness and w/kg to perform your best. How our Zwift coaching is different Zwift racing and other indoor racing programs is - [About Source Endurance](https://source-e.net/about-source-endurance/) - About Source Endurance Our Mission Our Mission is to facilitate the accomplishment of each athletic, performance and competitive goal for every client. We do this by offering highly effective training advice, nutrition advice, and mentorship. We are dedicated to the activities and lifestyles that make an endurance athlete and work tirelessly to prepare each - [Training Center of the Rockies](https://source-e.net/camps-clinics/training-center-of-the-rockies/) - [The Last Best Ride Training Guide](https://source-e.net/the-last-best-ride-training-guide/) - The Last Best Ride GRAVEL Training Resources Don't just survive your favorite gravel events, THRIVE. No two athletes are alike. At Source Endurance we offer a range of individual and group coaching services, along with specific nutritional services based on your needs. As part of the Source Endurance family, the focus is on you. We strive - [Tier 3 Individual Coaching](https://source-e.net/other-services/plan-comparison/tier-3-individual-coaching/) - Tier 3 Coaching Services About Tier 3 Coaching Services The Tier 3 Coaching is our most popular service offering and is for the experienced athlete looking to push their boundaries of fitness and performance. Featuring increased consulting frequency you will develop a strong coach- athlete relationship as you are delivered towards your fitness and - [Tier 1 Individual Coaching](https://source-e.net/other-services/plan-comparison/tier-1-coaching/) - Tier 1 Coaching Services About Tier 1 Coaching Services Tier 1 Coaching Services is for the athlete who desires performance improvement based upon the proven methodology at Source Endurance but not requiring the guidance and regular updates to his/her training schedule. Tier 1 Coaching Services begins with the client completing a field test or - [Training for Cycling during Covid](https://source-e.net/training-for-cycling-during-covid/) - Training for cycling during covid The global pandemic is very real. If you've been fortunate enough to maintain your health and employment, you've probably also felt bummed to watch all your 2020 events and goals go up in smoke. We'll never be taking events for granted again, that's for sure... Here are five ways Source - [Bike Sports Gravel Training & Coaching Guide](https://source-e.net/bike-sports-gravel-training-coaching-guide/) - GRAVEL Training Resources Don't just survive your favorite gravel events, THRIVE. No two athletes are alike. At Source Endurance we offer a range of individual and group coaching services, along with specific nutritional services based on your needs. As part of the Source Endurance family, the focus is on you. We strive to help each client - [E-Signature-Document](https://source-e.net/legal/e-signature-document/) - [wp_e_signature] - [Tools for Better Indoor Coaching](https://source-e.net/tools-for-better-indoor-coaching/) - Utilizing Indoor Training Apps for Coaching This guide gives you an overall knowledge of how to best utilize indoor training apps for coaching Cycling has evolved immensely in the last 8 years. Gone are the days of riding the rollers in a damp basement. Now is the time of the smart trainer. We can - [CEUs for Coaches](https://source-e.net/other-services/ceus-for-coaches/) - CEU Credit for Coaches Needing Continuing Education Units for your coaching license? We’re continually adding to our list of CEU credit-worthy webinars so be sure to check back regularly. To get credits, watch one of the webinars below. Then purchase a quiz through the SE CEU button. Take the quiz we’ll email you and once - [Ambassadors & Athletes](https://source-e.net/about-source-endurance/ambassadors-athletes/) - Ambassadors & Athletes Here is a smattering of current and former Source Endurance athletes, their notable goals and results. “Basically just writing to say a big thank you. I truly don’t think my performance would be where I’m at without the training regimen you provided. During those primes and sprints I felt unstoppable. I was - [Team Nutrition Talks](https://source-e.net/other-services/team-nutrition-talks/) - Team Nutrition Talks Team Nutrition Talks Team Nutrition Talks provide nutritional recommendations and more for a team of any type, athletic or workplace. (Contact Kristen at karnold@source-e.net to discuss further). $100/hour. Example topics: Overall nutrition Nutrition for busy schedules Pre, during, and post training and competition for your sport Hydration Vitamins and supplements, what should and - [Shop Placeholder - KEEP](https://source-e.net/shop-alternate/) - [Videos](https://source-e.net/rider-resources/videos/) - Videos Check out our YouTube Channel for a full list of all our videos. - [Team Ride Session](https://source-e.net/other-services/team-ride-session/) - Team Ride Session Team Ride and Skills Session TEAM RIDE SESSION Dial in your team tactics, learn team time trial technique, practice your lead out with an experienced coach. Team ride session utilize a Source Endurance coach and other support to get your team operating cohesively to gain an edge on the competition. We can - [Private Coaching Sessions](https://source-e.net/other-services/private-coaching-sessions/) - Private Coaching Session Private Coaching Sessions Training to win can be more than just logging the miles or going through the motions. Master a challenging workout with your coach or dial in specific skills with a private session with a Source Endurance coach. All private sessions are by appointment only- email inquire@source-e.net to set - [Testing Services](https://source-e.net/other-services/testing-services/) - Testing Services Vo2 Max & Lactate Threshold Testing The Source Endurance research division will design, implement and publish studies on human performance, as well as develop proprietary training methods. The research division will be focused on providing the coaching group with valuable data and methods that will facilitate Source Endurance clients’ continued success on the - [Group Coaching](https://source-e.net/other-services/group-coaching/) - Group Coaching Group Coaching We offer three Tiers for group coaching. Check them out below and when you have questions or are ready to get going for your group or team, please email inquire@source-e.net to get started. Tier 1 Group Coaching The purpose of the group/ team coaching is to provide quality training guidance for - [Login](https://source-e.net/login/) - Login Online Training Log Username Password - [Legal](https://source-e.net/legal/) - [Medical Disclaimer](https://source-e.net/legal/medical-disclaimer/) - Medical Disclaimer We’re not doctors, and we ARE NOT dispensing medical advice here. You must consult with your chosen medical professional BEFORE undertaking any type of exercise regimen or participation in competitive event. 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Source Endurance makes products available for sale to our clients via both e-commerce and storefront activities. 1) In cases where a product we sell is defective, we will allow the ## Coaches - [Ava Hachmann, BS](https://source-e.net/our-coaches/ava-hachmann-bs/) - Source Endurance Coach Ava Hachmann: Level 3 USAC coach & Collegiate Champ blending science with old-school grit to help all athletes smash their goals - [Dr. Stacey Brickson](https://source-e.net/our-coaches/dr-stacey-brickson/) - HIre Coach Stacey Dr. Stacey Brickson started her two wheeled adventures growing up on a farm in southern Wisconsin. A bike with knobby tires proved an excellent mode of transportation over the field and through the woods with its 80cc motor. Cycling without a motor came after her illustrious college career warming the bench on a - [Adam Mills MSEd](https://source-e.net/our-coaches/adam-mills/) - Adam has been a full-time coach since 2008. His clients have >25 national championships across 11 disciplines and range across all ability levels. - [Taylor Warren](https://source-e.net/our-coaches/taylor-warren/) - USA Cycling Level 1 coach with 10+ years of experience, working with athletes from first-time racers to UCI pros. Based between Boise, Idaho, and Valencia, Spain, blending science, experience, and passion for performance. - [Zack Allison](https://source-e.net/our-coaches/zack-allison/) - Zack Allison BSEd in Exercise Science, races full time, coaches full time. Has mentored athletes of all abilities and disciplines to success - [Kristen Arnold](https://source-e.net/our-coaches/kristen-arnold/) - Kristen is now a level 1 USA Cycling coach as well as a Registered Dietitian specializing in sports nutrition and the Junior Women’s Road Director for USA Cycling - [Ethan Dunham](https://source-e.net/our-coaches/ethan-dunham-cycling-coach/) - Ethan: 10+ yrs national/intl CX/Road. Pro in '24, European race exp. Cycling coach helping athletes achieve goals while balancing training, work, life - [Matthew Hill](https://source-e.net/our-coaches/matthew-hill/) - Matthew Hill is a Category 1 bike racer in the Road, Cyclocross, and Mountain Bike disciplines. He counts among his accomplishments 2 national championships, many district championships, and over 100 victories in races across disciplines. ## Webinars - [Beyond the Basics: An Honest Discussion About Applying Advanced Sport Science in the Real World](https://source-e.net/rider-resources/webinars/beyond-the-basics-an-honest-discussion-about-applying-advanced-sport-science-in-the-real-world/) - Coach Zack and Coach Adam have an in depth, real discussion about applying new, modern sports science to coaching practice and how it has yielded exceptional athlete results. - [The Process of Progress: Masters (40+:) Development Interview with Jeff Burt-Gracik](https://source-e.net/rider-resources/webinars/the-process-of-progress-masters-40-development-interview-with-jeff-burt-gracik/) - This video is an interview with Master's cyclist Jeff Burt-Gracik, where he discusses his journey into bike racing and his development as a competitive cyclist with coach Taylor Warren. He shares how he balances a rigorous 10-12 hour a week training schedule with his personal and professional life, the importance of a disciplined training plan, - [Inside the Staff Meeting: Optimal Crank Arm Length](https://source-e.net/rider-resources/webinars/inside-the-staff-meeting-optimal-crank-arm-length/) - Go inside a Source Endurance staff meeting as Coaches and Master Fitters Zack Allison and Matt Hill discuss optimal crank length. - [Training and Racing at High Altitude Elevation](https://source-e.net/rider-resources/webinars/training-and-racing-at-high-altitude-elevation/) - Learn how to maximize performance at altitude. This presentation covers high altitude effects, training benefits, protocols, pacing, return strategies, race day tips, and key supplements. By Taylor Warren. Source Endurance - [Training and Racing in the Summer Heat](https://source-e.net/rider-resources/webinars/bwr-san-marcos-dubbel-header-webinar-copy/) - In this webinar, coach Adam Mills, MSED, RCEP talks about how to set yourself up for success this summer. How do you manage racing and training in the heat? Adam answers this and more. - [Can Rider Support at Gravel Races be Pro, Grassroots & Safe?](https://source-e.net/rider-resources/webinars/gravel-racing-balancing-pro-support-and-feeding-with-safety/) - Let's discuss rider support with the varying rules of each event while balancing rider safety and the ominous spectre of an influx drivers on course. - [Cycling Webinar Summer Series: Perform Your Best This Summer](https://source-e.net/rider-resources/webinars/cycling-event-summer-series/) - Events and racing are back and summer is here. This summer is starting off HOT, HOT, HOT! Our summer webinar series evaluates four key areas beyond training to help you ride your summer's best. Hit up the whole free series, or join us a la carte. Register through the links below. June 23rd: Kristen - [Beyond Hydration: Unveiling the Secrets of Heat Adaptation for Athletes. Webinar](https://source-e.net/rider-resources/webinars/beyond-hydration-unveiling-the-secrets-of-heat-adaptation-for-athletes-webinar/) - [Racing and Training in the Heat](https://source-e.net/rider-resources/webinars/racing-and-training-in-the-heat/) - What do the latest scientific studies say about heat adaptation? How can you prepare for a hot race if you don't live in a super hot environment? What is the role of electrolytes? How do you manage recovery from the heat during a stage race? All these and more questions answered Racing and Training in - [2024 The Mid South Gravel Race Preview](https://source-e.net/rider-resources/webinars/2024-the-mid-south-gravel-race-preview/) - Coach Adam Mills of Source Endurance discusses how to prepare and ride the Mid South Gravel Race Coach Adam Mills of Source Endurance discusses how to prepare and ride the Mid South Gravel Race - [How to Save Your Season Webinar](https://source-e.net/rider-resources/webinars/how-to-save-your-season-webinar/) - Despite our best intentions, sometimes our season is not the one that we hoped and dreamed up. Whether we face injury, illness, or other factors that present us from being the best version of our athletic self, we can turn around our season. Check out this brief webinar on Saving Your Season from coach Adam - [Webinar: 2024 Rock Cobbler Pre-race Briefing](https://source-e.net/rider-resources/webinars/webinar-2024-rock-cobbler-pre-race-briefing/) - We discuss everything from course features to aid station strategy. Even equipment review like, "is there a tire that works equally well in both MUD and LIVING ROOM CARPET?" - [Webinar: High Carb Nutrition Intake for Cycling Performance that you Wish you knew Sooner](https://source-e.net/rider-resources/webinars/webinar-high-carb-nutrition-intake-for-cycling-performance-that-you-wish-you-knew-sooner/) - Coaches Adam and Taylor discuss the sinister decay that lies beneath the shiny veneer of the high-carb 100g of sugar per hour with Dr. Sol Cantwell, DDS. - [Tackling the BWR San Marcos Dubbel Header](https://source-e.net/rider-resources/webinars/bwr-san-marcos-dubbel-header-webinar/) - In this webinar, coach Taylor Warren BSED talks about how to approach the the Dubbel Header in San Marcos, which consists of the Waffle (~136 miles) on Saturday and the Wafer (~72 miles) on Sunday. How do you prepare for back-to-back hard efforts? Taylor will answer this and more. - [Training for Unbound and Other Summer 'A' Races](https://source-e.net/rider-resources/webinars/training-for-unbound-webinar/) - In this webinar, Zach talks about how he is approaching training for the Lifetime Unbound race. The race season is quickly approaching and it's not too late to get started with a coach. How do you structure your season around an A race like Unbound? He answers this and more. To purchase the Tubolitos Zack - [Weight Loss for Cyclists](https://source-e.net/rider-resources/webinars/2022-weight-loss-for-cyclists/) - In this webinar, Kristen Arnold MS, RDN, CSSD talks about weight loss for cyclists. Base season is the best time to lose weight as an endurance athlete. How do you know if you need to lose weight and what's the best way to manage that without compromising training? She answers this and more. Register Now. - [Taking an Offseason Break](https://source-e.net/rider-resources/webinars/upcoming-taking-an-offseason-break/) - In this webinar, SE coach Taylor Warren, BSED dives into why an offseason break is necessary, along with who needs a break and for how long. Taking a break is good for the body and also the mind and can set you up for a great 2022. The webinar concludes with Q&A time with Taylor. - [2021, Heading into the Unknown Roundtable Webinar](https://source-e.net/rider-resources/webinars/2021-heading-into-the-unknown-roundtable-webinar/) - 2021, Heading into the Unknown Roundtable Webinar The dark clouds of Covid-19 have wreaked havoc on your 2020 season. Data shows us that next season tends to be highly dependent on last season. How do you make 2021 successful? Join Source Endurance for a town hall question and answer discussion session hosted by Dave Towle... - [Time Management for Time Crunched Athletes](https://source-e.net/rider-resources/webinars/upcoming-time-management-for-time-crunched-athletes/) - How do you balance work, family, and training? How do you stay motivated to complete your workouts after a long day of work? Learn tips on time management, mindset, and strategies that help navigate pursuing athletic goals while still meeting “real life” goals. SE Coach Nikki Peterson shares her personal tips and tricks in this - [Weight Cutting for Cycling E-Racing](https://source-e.net/rider-resources/webinars/weight-cutting-for-cycling-e-racing/) - Weigh-ins for cycling?! You got it. With amateur, elite and even professional e-racing sweeping the world, endurance athletes are now considering even more than before how the kg part of the watts/kg equation affects their performance. Learn about the factors and considerations that go into a weigh-in as it relates to cycling e-racing, the potential - [Sports Nutrition for Females: Considerations in a Field of Research on Males](https://source-e.net/rider-resources/webinars/sports-nutrition-for-females-considerations-in-a-field-of-research-on-males/) - Historically, many scientific studies have been performed exclusively on men, assuming the menstrual cycle either didn’t have a significant effect or it was seen as a confounding variable. That scientific thought process has since been debunked! The menstrual cycle has a significant impact on exercise performance and metabolism. Having a better understanding of the menstrual - [COVID-19 Webinar Series: Immune Function & Shifting Your Season](https://source-e.net/rider-resources/webinars/covid-19-webinar-series-immune-function-shifting-your-season/) - COVID-19 has changed a lot in our day-to-day lives and has also changed the racing season. You might be wondering- where do I go from here and how do I stay healthy while doing it? Check out this two-part series with SE coach and owner Adam Mills MSEd, RCEP. Adam has a Masters in Education - [Utilizing Indoor Training Apps for Coaching, Part 2](https://source-e.net/rider-resources/webinars/utilizing-indoor-training-apps-for-coaching-part-2/) - Cycling has evolved immensely in the last 8 years. Gone are the days of riding the rollers in a damp basement. Now is the time of the smart trainer. We can ride virtually, with ERG mode, with Virtual Reality, delivering precise resistance levels accurate of our metabolic zones, while riding in front of a screen, - [Utilizing Indoor Training Apps for Coaching, Part 1](https://source-e.net/rider-resources/webinars/utilizing-indoor-training-apps-for-coaching-part-1/) - Cycling has evolved immensely in the last 8 years. Gone are the days of riding the rollers in a damp basement. Now is the time of the smart trainer. We can ride virtually, with ERG mode, with Virtual Reality, delivering precise resistance levels accurate of our metabolic zones, while riding in front of a screen, - [Training for Big Gravel Events on 8 Hours per Week](https://source-e.net/rider-resources/webinars/training-for-big-gravel-events-on-8-hours-per-week/) - Source Endurance coach Zack Allison will go into how to make the most of your limited training schedule so you can find success at big endurance events like BWR, Kanza, Mid South, FoCo Fondo, SBT GRVL and more. - [Training for Long Endurance Events on 8 Hours Per Week](https://source-e.net/rider-resources/webinars/training-for-long-endurance-events-on-8-hours-per-week/) - How can you make the most of your limited training time for big endurance cycling events like Belgian Waffle Ride, Haute Route, Ramble Ride, Breck Epic and the like. Watch this webinar with SE coach Zack Allison. - [Weight Loss for Cyclists, Now is the Time](https://source-e.net/rider-resources/webinars/weight-loss-for-cyclists-now-is-the-time/) - Base season is the best time to lose weight as an endurance athlete. How know if you need to lose weight and what's the best way to manage that without compromising training? We'll answer that and more in this webinar with SE coach Kristen Arnold MS, RDN, CSSD. Learn more about Kristen: https://sourcee.wpengine.com/staff-member/kristen-arnold/ - [Transitioning from Summer to Cross](https://source-e.net/rider-resources/webinars/transitioning-from-summer-to-cross/) - For anyone who has done the transition from a road to a cyclocross season, you know how hard it is to do both well. While sometimes it seems like you can push through a season or two of both, eventually you just get plain tired. As coaches and racers, we believe you can do both - [What does it take to go from a Cat 2 to Cat 1?](https://source-e.net/rider-resources/webinars/what-does-it-take-to-go-from-a-cat-2-to-cat-1/) - SE coach and current professional road racer Zack Allison looks at what it takes for an athlete to go from a Cat 2 to Cat 1. It's more than meets the eye. In the webinar he'll compare between your average Cat 2 and Cat 1 racers: Average watts per kilogram Functional Reserve Capacity (FRC) Glycogen - [FTP, Defined](https://source-e.net/rider-resources/webinars/ftp-defined/) - Coach Mitchell Sides dives into Functional Threshold Power (FTP). We'll look at: What exactly FTP means from a physiological definition How LT can predict other intensities What FTP looks like in different styles of races (i.e. criterium versus road race) How understanding your FTP can help your race strategy How understanding your FTP should change - [Strength Training for Cyclists](https://source-e.net/rider-resources/webinars/strength-training-for-cyclists/) - To strength train or not? That is not the question. Coach Zack Allison goes into why having a strength program as a cyclist is important and how to successfully incorporate it into your training. - [Training with Power](https://source-e.net/rider-resources/webinars/training-with-power/) - Coach Zack Allison presents on training with a powermeter and why it works. - [Nutritional Considerations for Cycling](https://source-e.net/rider-resources/webinars/nutritional-considerations-for-cycling/) - Source Endurance Coach and ISSA- Fitness Nutrition Specialist Grant Harrison dives into how to prepare nutritionally for different types of cycling events. Whether you love the long gravel races or prefer short but intense criteriums or anything in between, you'll gain a better understanding of how your body uses fuel and how to use that - [How to Save Your Season in 5 Minutes](https://source-e.net/rider-resources/webinars/how-to-save-your-season-in-5-minutes/) - Whether you are set back from injury, illness, or procrastination, it's not too late to save your season! - [Base to Build Webinar](https://source-e.net/rider-resources/webinars/base-to-build-webinar/) - So you've had a solid base season but how do you build to your peak event? We'll go into the science behind base and build and how to have your best event yet! - [Racing & Training in the Heat](https://source-e.net/rider-resources/webinars/racing-training-in-the-heat/) - Learn how to have your best cycling performance in the heat! In this educational webinar we'll go into: Define what is a hot environment. Look at performance gains and benefits of heat adaptation. Evaluate how heat affects different systems in your body. Plan how to preserve performance before, during and after an extreme heat event. - [Fueling for Cyclocross Webinar](https://source-e.net/rider-resources/webinars/fueling-for-cyclocross-webinar/) - Learn from Kristen Arnold MS, RDN, CSSD on how to dial in your fueling for cyclocross races as well as you dial in your tire pressure. Fueling for a 30-60 minute race may not sound challenging but there is a fine line between ensuring you have enough fuel in the tank and expelling your fuel ## Videos - [Source Endurance Nutrition Services](https://source-e.net/rider-resources/videos/source-endurance-nutrition-services/) - As Kristen Arnold MS, RDN, CSSD explains, nutrition is often that missing component for athlete's optimal performance. Source Endurance's nutrition services cover a wide range of needs from weight loss to bonking to hydration to navigating the holidays. Learn more about the range of nutrition services and how we can help: https://sourcee.wpengine.com/services/ Video by Taylor - [Kristen Arnold's DIY Ride Food: Sweet Potato Bites](https://source-e.net/rider-resources/videos/kristen-arnolds-diy-ride-food-sweet-potato-bites/) - Kristen Arnold MS, RDN, CSSD shares her favorite easy ride food recipe: sweet potato bites! Kristen's special tip for sweet potato bites: freeze leftover bites. You can put them directly in your pocket and they will thaw by the time you go to eat them. Join our June Challenge: DIY Ride Food. - [At Home Workout Series: Warm-Up with Kristen Arnold](https://source-e.net/rider-resources/videos/at-home-workout-series-warm-up-with-kristen-arnold/) - Join our May At-Home Strength Training Challenge. Kristen's At Home Bike Racer Workout Active Warmup: 2min lateral side shuffle with band (1min each side) 2min monster walk forward and back 1min bridging up and down 1min one legged bridging up and down (30sec each leg) Continue with your at-home strength workout! - [At Home Workout Series: Workout with Kristen Arnold](https://source-e.net/rider-resources/videos/at-home-workout-series-workout-with-kristen-arnold/) - Join our May At-Home Strength Training Challenge. Kristen's At Home Bike Racer Workout After an active warm-up, perform three rounds of the following: 10 air squats with something that weighs 15-20# 2 each side round around the world lunges with something that weighs 15-20# 10 jackknives balance with water bottle 10 towel slides with palms - [At Home Workout Series: Zack's Chorkout](https://source-e.net/rider-resources/videos/at-home-workout-series-zacks-chorkout/) - Join our May At-Home Strength Training Challenge. SE Coaches Kristen Arnold and Zack Allison are next door neighbors. Zack puts Kristen through the wringer with his just-for-fun "chorkout", or chore-filled workout. Warm up: Reverse broom sweeps. 10 each side, or until area is clean. Main set for three rounds: Clean + press (Kristen used an - [Source Endurance Athletes](https://source-e.net/rider-resources/videos/source-endurance-athletes/) - Source Endurance athletes receive optimized and efficient training to help them accomplish their goals while maintaining a work-life balance. Check out two free time-efficient threshold workouts: https://mailchi.mp/source-e/threshold-workouts - [2018 FoCo Fondo Gravel Grinder Recon Ride](https://source-e.net/rider-resources/videos/2018-foco-fondo-gravel-grinder-recon-ride/) - The Source Endurance coaches recently had a retreat in Fort Collins, CO...of course it included bikes and attending the FoCo Fondo Gravel Grinder! Here is from the pre-ride. - [2018 Air Force Cycling Classic Clarendon Cup- Eric Marcotte for the win](https://source-e.net/rider-resources/videos/2018-air-force-cycling-classic-clarendon-cup-eric-marcotte-for-the-win/) - Source Endurance athlete Eric Marcotte wins the 2018 Air Force Cycling Classic Clarendon Cup in a sprint finish. - [SE Athlete Mike Ivancic at the 2018 DK200](https://source-e.net/rider-resources/videos/se-athlete-mike-ivancic-at-the-2018-dk200/) - Video by Mike Ivancic - [SE and CNCPT Team](https://source-e.net/rider-resources/videos/se-and-cncpt-team/) - Adam Mills of Source Endurance recently spent the day with the CNCPT Team. Bike ride, seminar about goal setting, strategy and training. Then some off the bike activities. Really good day. - [2018 BWR Survival Camp!](https://source-e.net/rider-resources/videos/2018-bwr-survival-camp/) - Three days of course recon in San Marcos, California. Riding and learning from the best gravel riders around and supported by our stellar gravel partners Learn more about our gravel coaching and gravel training plans: https://sourcee.wpengine.com/services/bwr-gravel-coaching/ - [2018 BWR Survival Camp Day 2](https://source-e.net/rider-resources/videos/2018-bwr-survival-camp-day-2/) - Day 2 at the 2018 Belgian Waffle Ride Survival Camp...100 miles of gravel grinding with the best company you could ask for. All prep for the official event on April 15, 2018. Need a gravel coach? We got your back: https://sourcee.wpengine.com/services/bwr-gravel-coaching/ - [Cory Williams wins the California Bicycle Racing Criterium February 4th](https://source-e.net/rider-resources/videos/cory-williams-wins-the-california-bicycle-racing-criterium-february-4th/) - Cory Williams wins the California Bicycle Racing Criterium February 4th. Justin Williams finishes 2nd! Video by CJ Williams. - [2018 Kanza Ride with Velo + KC](https://source-e.net/rider-resources/videos/2018-kanza-ride-with-velo-kc/) - Some ride highlights from our pre-DK200 ride with Velo+ KC!! - [What Should Go in Your Saddle Bag for Belgian Waffle Ride?](https://source-e.net/rider-resources/videos/test-video-post/) - Here's our recommended guide for your saddle bag for a successful Belgian Waffle Ride. Don't get caught under-prepared! ## Ambassadors - [Whitney Allison](https://source-e.net/about-source-endurance/ambassadors-athletes/whitney-allison/) - Whitney is a former UCI road pro who now races gravel and owns FoCo Fondo and Bike Sports. - [Brody McDonald](https://source-e.net/about-source-endurance/ambassadors-athletes/brody-mcdonald/) - [Joseph Schmalz](https://source-e.net/about-source-endurance/ambassadors-athletes/joseph-schmalz/) - Joseph Schmalz grew up around bikes. His father owned a bike shop and pretty much taught him everything he knows about bikes. It wasn't until a few years later that he realized if he put forth enough effort that he had the option to make his passion for cycling a career. Growing up in Kansas - [Nikki Peterson](https://source-e.net/about-source-endurance/ambassadors-athletes/nikki-peterson/) - Nikki's athletic career started many years ago as a middle and long distance runner. She ran on a scholarship for Indiana University and the University of Wyoming while completing a Bachelor's degree in Human Food and Nutrition. She later got her Multiple Subject Teaching Credential for CA with a Masters Degree in Teaching and Education. - [Dante Young](https://source-e.net/about-source-endurance/ambassadors-athletes/dante-young/) - Dante has been racing since 2013 and spent the past 2019-2020 with the Legion of Los Angeles Team. Dante is now racing on his own, focusing on competing in the top racing events in America. Dante's dream is to be a pro cyclist while spreading the love of the sport. He wants others to experience - [Dylan Zakrajsek](https://source-e.net/about-source-endurance/ambassadors-athletes/dylan-zakrajsek/) - Dylan Zakrajsek, is primarily a U23 cyclocross racer based in Lake Geneva, WI - [Josie Fouts](https://source-e.net/about-source-endurance/ambassadors-athletes/josie-fouts/) - Josie Fouts came into the sport of cycling as an avid commuter working in a research lab. As a congenital amputee, Josie won a pair of gold medals on the velodrome in the 2018 C5 Paracycling National Championships. Ever since then Josie has been on a tear with consistent performance breakthroughs on her journey to - [Alex Hoehn](https://source-e.net/about-source-endurance/ambassadors-athletes/alex-hoehn/) - Currently racing on the Drone Hopper Development Team in Spain, Alex Hoehn won the U23 Road Race National Championship in 2018. He raced for Aevolo, an American UCI Continental cycling team. 2019 saw many strong results for Alex including 2nd in the KOM competition at Tour of California and 2nd in the Youth Classification at - [Justin Williams](https://source-e.net/about-source-endurance/ambassadors-athletes/justin-williams/) - There's something about watching your father do something that makes you want to follow in his footsteps. I started racing bikes when I was 14 years old. In the beginning, I just wanted to be on a bike and all I did was ride. I'd race my brothers and kids in my neighborhood. I got - [Cory Williams](https://source-e.net/about-source-endurance/ambassadors-athletes/cory-williams/) - Cory Williams is an American sprinter from Los Angeles. He has raced for Elevate KHS Pro Cycling Team and currently races for Legion of Los Angeles, a team he founded with his brother Justin Williams. "After a while, I fell deeply in love with the sport and when I started doing well I knew it - [Innokenty Zavyalov](https://source-e.net/about-source-endurance/ambassadors-athletes/innokenty-zavyalov/) - Innokenty. Gravel Racer - [Ama Nsek](https://source-e.net/about-source-endurance/ambassadors-athletes/ama-nsek/) - Two Time National Champion. Criterium and Road Race - [Sean McElroy (retired)](https://source-e.net/about-source-endurance/ambassadors-athletes/sean-mcelroy/) - My name is Sean McElroy racing for Aevolo Pro Cycling (UCI CT) after a year with the Legion of Los Angeles. Deriving from Palmdale, California I’m currently attending College of Canyons. I have been racing road for 9 years and throughout those years I’ve been very fortunate to have won 8 national titles throughout multiple - [Neil Shirley (retired)](https://source-e.net/about-source-endurance/ambassadors-athletes/neil-shirley/) - Former Pro road racer for Jittery Joe's Pro Cycling Team (UCI) and Kelly Benefits Strategies (UCI) from. He has since turned into gravel superstar with many wins across the iconic gravel events and is a 2x Belgian Waffle Ride winner. Over the course of his 25+ year history in the sport and love for all - [Eric Marcotte (retired)](https://source-e.net/about-source-endurance/ambassadors-athletes/eric-marcotte/) - Eric Marcotte is a multi-time USPRO Road Nationals winner, winning both the road and criterium titles concurrently. Racing DOB: February 8, 1980 Hometown: Marquette, MI Current residence: Scottsdale, AZ Personal interests/hobbies: Doctor of Chiropractic, photography Strengths: Breakaways, all rounder Follow Eric on Social Media: Previous teams: 2018 United Healthcare Pro Cycling Team, UCI PCT 2017 Cylance Pro Cycling Team, - [Christian Helmig (retired)](https://source-e.net/about-source-endurance/ambassadors-athletes/christian-helmig/) - Christian Helmig was born on May 17th, 1981 in Luxembourg, Europe. He initially started racing mountain bikes in 1995 at age 14 and raced primarily off the road (mountain bike cross country), winning multiple state titles in Germany before focusing on the road in 2008. After graduating with a MBA in Sports and Entertainment Management - [Connor Brown (retired)](https://source-e.net/about-source-endurance/ambassadors-athletes/connor-brown-retired/) - Connor Brown was a professional road cyclist from 2016-2018. From 2016-2017, he raced with Elevate KHS Pro Cycling Team and with Team Illuminate in 2018, both UCI CT. Follow Connor on Social Media: ## Categories - [Uncategorized](https://source-e.net/rider-resources/category/uncategorized/) - [Athlete Spotlight](https://source-e.net/rider-resources/category/athlete-spotlight/) - [Athlete Highlights](https://source-e.net/rider-resources/category/athletehighlights/) - [road cycling](https://source-e.net/rider-resources/category/road-cycling/) - [Cyclocross Workout of the Day](https://source-e.net/rider-resources/category/workoutoftheday/) - [Training Center](https://source-e.net/rider-resources/category/training-center/) - [gravel cycling](https://source-e.net/rider-resources/category/gravel-cycling/) - [Nutrition](https://source-e.net/rider-resources/category/nutrition/) - [women's cycling](https://source-e.net/rider-resources/category/womens-cycling/) - [cyclocross](https://source-e.net/rider-resources/category/cyclocross/) - [mountain biking](https://source-e.net/rider-resources/category/mountain-biking/) - [triathlon](https://source-e.net/rider-resources/category/triathlon/) - [Athlete Key Workout](https://source-e.net/rider-resources/category/athlete-key-workout/) - [Junior cycling](https://source-e.net/rider-resources/category/junior-cycling/) - [Source Endurance Camps & Clinics](https://source-e.net/rider-resources/category/source-endurance-camps-clinics/) - [eRacing](https://source-e.net/rider-resources/category/eracing/) - [Track](https://source-e.net/rider-resources/category/track/) - [FKT](https://source-e.net/rider-resources/category/fkt/) - [Master's](https://source-e.net/rider-resources/category/masters/) - [Training](https://source-e.net/rider-resources/category/training/) - [criterium](https://source-e.net/rider-resources/category/criterium/) - [Gravel](https://source-e.net/rider-resources/category/gravel/) - [Criterium Workout of the Week](https://source-e.net/rider-resources/category/criterium-workout-of-the-week/) - [SDBC](https://source-e.net/rider-resources/category/sdbc/) - [Cycling off-season](https://source-e.net/rider-resources/category/cycling-off-season/) - [hydration](https://source-e.net/rider-resources/category/hydration/) - [SDSU Cycling](https://source-e.net/rider-resources/category/sdsu-cycling/) - [race analysis](https://source-e.net/rider-resources/category/race-analysis/) ## Tags - [pro cycling](https://source-e.net/rider-resources/tag/pro-cycling/) - [road cycling](https://source-e.net/rider-resources/tag/road-cycling/) - [Lactate testing](https://source-e.net/rider-resources/tag/lactate-testing/) - [Lactate Threshold](https://source-e.net/rider-resources/tag/lactate-threshold/) - [Training Center](https://source-e.net/rider-resources/tag/training-center/) - [zack allison](https://source-e.net/rider-resources/tag/zack-allison/) - [adam mills](https://source-e.net/rider-resources/tag/adam-mills/) - [Tactics](https://source-e.net/rider-resources/tag/tactics/) - [athlete highlight](https://source-e.net/rider-resources/tag/athlete-highlight/) - [Fort Collins](https://source-e.net/rider-resources/tag/fort-collins/) - [training peaks](https://source-e.net/rider-resources/tag/training-peaks/) - 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[gravel race](https://source-e.net/rider-resources/tag/gravel-race/) - [gravel riding](https://source-e.net/rider-resources/tag/gravel-riding/) - [women's gravel grinder](https://source-e.net/rider-resources/tag/womens-gravel-grinder/) - [crit racing](https://source-e.net/rider-resources/tag/crit-racing/) - [crit training](https://source-e.net/rider-resources/tag/crit-training/) - [criterium racing](https://source-e.net/rider-resources/tag/criterium-racing/) - [criterium workout](https://source-e.net/rider-resources/tag/criterium-workout/) - [cycling intervals](https://source-e.net/rider-resources/tag/cycling-intervals/) - [cycling intervals to get fast](https://source-e.net/rider-resources/tag/cycling-intervals-to-get-fast/) - [how to win a crit](https://source-e.net/rider-resources/tag/how-to-win-a-crit/) - [women’s crit racing](https://source-e.net/rider-resources/tag/womens-crit-racing/) - [collegiate racing](https://source-e.net/rider-resources/tag/collegiate-racing/) - [podium](https://source-e.net/rider-resources/tag/podium/) - [rider highlight](https://source-e.net/rider-resources/tag/rider-highlight/) - [road racing](https://source-e.net/rider-resources/tag/road-racing/) - [master's racing](https://source-e.net/rider-resources/tag/masters-racing/) - [stage racing](https://source-e.net/rider-resources/tag/stage-racing/) - [teamwork](https://source-e.net/rider-resources/tag/teamwork/) - [criterium](https://source-e.net/rider-resources/tag/criterium/) - [women's racing](https://source-e.net/rider-resources/tag/womens-racing/) - [breakaway](https://source-e.net/rider-resources/tag/breakaway/) - [time trial](https://source-e.net/rider-resources/tag/time-trial/) - [time trial coaching](https://source-e.net/rider-resources/tag/time-trial-coaching/) - [gravel nutrition](https://source-e.net/rider-resources/tag/gravel-nutrition/) - [endurance nutrition](https://source-e.net/rider-resources/tag/endurance-nutrition/) - [gravel endurance events](https://source-e.net/rider-resources/tag/gravel-endurance-events/) - [FTP](https://source-e.net/rider-resources/tag/ftp/) - [men versus women cycling](https://source-e.net/rider-resources/tag/men-versus-women-cycling/) - [power](https://source-e.net/rider-resources/tag/power/) - [threshold](https://source-e.net/rider-resources/tag/threshold/) - [women's cycling](https://source-e.net/rider-resources/tag/womens-cycling/) - [midseason](https://source-e.net/rider-resources/tag/midseason/) - [road cycling coach](https://source-e.net/rider-resources/tag/road-cycling-coach/) - [professional cyclist](https://source-e.net/rider-resources/tag/professional-cyclist/) - [Functional Threshold Power](https://source-e.net/rider-resources/tag/functional-threshold-power/) - [LT](https://source-e.net/rider-resources/tag/lt/) - [cat 3](https://source-e.net/rider-resources/tag/cat-3/) - [circuit race](https://source-e.net/rider-resources/tag/circuit-race/) - [win](https://source-e.net/rider-resources/tag/win/) - [mountain biking](https://source-e.net/rider-resources/tag/mountain-biking/) - [overheating](https://source-e.net/rider-resources/tag/overheating/) - [racing in the heat](https://source-e.net/rider-resources/tag/racing-in-the-heat/) - [training in the heat](https://source-e.net/rider-resources/tag/training-in-the-heat/) - [u23](https://source-e.net/rider-resources/tag/u23/) - [team strategy](https://source-e.net/rider-resources/tag/team-strategy/) - [ambassador](https://source-e.net/rider-resources/tag/ambassador/) - [cat 1](https://source-e.net/rider-resources/tag/cat-1/) - [christian helmig](https://source-e.net/rider-resources/tag/christian-helmig/) - [mountain bike](https://source-e.net/rider-resources/tag/mountain-bike/) - [national champion](https://source-e.net/rider-resources/tag/national-champion/) - [pro athlete](https://source-e.net/rider-resources/tag/pro-athlete/) - [mtb](https://source-e.net/rider-resources/tag/mtb/) - [nutrition consultation](https://source-e.net/rider-resources/tag/nutrition-consultation/) - [anaerobic capacity](https://source-e.net/rider-resources/tag/anaerobic-capacity/) - [cx](https://source-e.net/rider-resources/tag/cx/) - [cx intervals](https://source-e.net/rider-resources/tag/cx-intervals/) - [cyclocross intervals](https://source-e.net/rider-resources/tag/cyclocross-intervals/) - [elevate pro cycling](https://source-e.net/rider-resources/tag/elevate-pro-cycling/) - [eric marcotte](https://source-e.net/rider-resources/tag/eric-marcotte/) - [fueltalk](https://source-e.net/rider-resources/tag/fueltalk/) - [interbike](https://source-e.net/rider-resources/tag/interbike/) - [strategy](https://source-e.net/rider-resources/tag/strategy/) - [aerobic training](https://source-e.net/rider-resources/tag/aerobic-training/) - [clinic](https://source-e.net/rider-resources/tag/clinic/) - [cx clinic](https://source-e.net/rider-resources/tag/cx-clinic/) - [leadville](https://source-e.net/rider-resources/tag/leadville/) - [focus](https://source-e.net/rider-resources/tag/focus/) - [goals](https://source-e.net/rider-resources/tag/goals/) - [mental imagery](https://source-e.net/rider-resources/tag/mental-imagery/) - [psychological skills](https://source-e.net/rider-resources/tag/psychological-skills/) - [psychology](https://source-e.net/rider-resources/tag/psychology/) - [wko4](https://source-e.net/rider-resources/tag/wko4/) - [cross-country](https://source-e.net/rider-resources/tag/cross-country/) - [boulder cycling](https://source-e.net/rider-resources/tag/boulder-cycling/) - [boulder cyclist](https://source-e.net/rider-resources/tag/boulder-cyclist/) - [criteriums](https://source-e.net/rider-resources/tag/criteriums/) - [jingle cx](https://source-e.net/rider-resources/tag/jingle-cx/) - [uci](https://source-e.net/rider-resources/tag/uci/) - [tier 3](https://source-e.net/rider-resources/tag/tier-3/) - [tier 4](https://source-e.net/rider-resources/tag/tier-4/) - [video consulting](https://source-e.net/rider-resources/tag/video-consulting/) - [wahoo kickr studio](https://source-e.net/rider-resources/tag/wahoo-kickr-studio/) - [offseason](https://source-e.net/rider-resources/tag/offseason/) - [gym](https://source-e.net/rider-resources/tag/gym/) - [plyo](https://source-e.net/rider-resources/tag/plyo/) - [strength training](https://source-e.net/rider-resources/tag/strength-training/) - [cyclo-cross](https://source-e.net/rider-resources/tag/cyclo-cross/) - [base season](https://source-e.net/rider-resources/tag/base-season/) - [cycling](https://source-e.net/rider-resources/tag/cycling/) - [off season](https://source-e.net/rider-resources/tag/off-season/) - [strength training for cyclists](https://source-e.net/rider-resources/tag/strength-training-for-cyclists/) - [group coaching](https://source-e.net/rider-resources/tag/group-coaching/) - [bike fit](https://source-e.net/rider-resources/tag/bike-fit/) - [F.I.S.T.](https://source-e.net/rider-resources/tag/f-i-s-t/) - [skyler mackey](https://source-e.net/rider-resources/tag/skyler-mackey/) - [kickr](https://source-e.net/rider-resources/tag/kickr/) - [memberships](https://source-e.net/rider-resources/tag/memberships/) - [cyclocross tire](https://source-e.net/rider-resources/tag/cyclocross-tire/) - [equipment](https://source-e.net/rider-resources/tag/equipment/) - [saddles](https://source-e.net/rider-resources/tag/saddles/) - [cat 5](https://source-e.net/rider-resources/tag/cat-5/) - [belgian waffle ride survival camp](https://source-e.net/rider-resources/tag/belgian-waffle-ride-survival-camp/) - [sprinter](https://source-e.net/rider-resources/tag/sprinter/) - [road cyclingc](https://source-e.net/rider-resources/tag/road-cyclingc/) - [rio grande cycling](https://source-e.net/rider-resources/tag/rio-grande-cycling/) - [fitness](https://source-e.net/rider-resources/tag/fitness/) - [pre-season](https://source-e.net/rider-resources/tag/pre-season/) - [stress](https://source-e.net/rider-resources/tag/stress/) - [education](https://source-e.net/rider-resources/tag/education/) - [elite cycling team](https://source-e.net/rider-resources/tag/elite-cycling-team/) - [early season racing](https://source-e.net/rider-resources/tag/early-season-racing/) - [collegiate cycling](https://source-e.net/rider-resources/tag/collegiate-cycling/) - [stage race](https://source-e.net/rider-resources/tag/stage-race/) - [valley of the sun](https://source-e.net/rider-resources/tag/valley-of-the-sun/) - [triathlete](https://source-e.net/rider-resources/tag/triathlete/) - [bike fits](https://source-e.net/rider-resources/tag/bike-fits/) - [bike fitting](https://source-e.net/rider-resources/tag/bike-fitting/) - [F.I.S.T. certifed](https://source-e.net/rider-resources/tag/f-i-s-t-certifed/) - [heel driver](https://source-e.net/rider-resources/tag/heel-driver/) - [neutral foot](https://source-e.net/rider-resources/tag/neutral-foot/) - [toe pointer](https://source-e.net/rider-resources/tag/toe-pointer/) - [4iiii](https://source-e.net/rider-resources/tag/4iiii/) - [coach](https://source-e.net/rider-resources/tag/coach/) - [critlife](https://source-e.net/rider-resources/tag/critlife/) - [elevatekhs](https://source-e.net/rider-resources/tag/elevatekhs/) - [nationsnumber1beast](https://source-e.net/rider-resources/tag/nationsnumber1beast/) - [SCNCA](https://source-e.net/rider-resources/tag/scnca/) - [SoCal](https://source-e.net/rider-resources/tag/socal/) - [sourceendurance](https://source-e.net/rider-resources/tag/sourceendurance/) - [sprinting](https://source-e.net/rider-resources/tag/sprinting/) - [Stage 2 Cyclery](https://source-e.net/rider-resources/tag/stage-2-cyclery/) - [TDM](https://source-e.net/rider-resources/tag/tdm/) - [Tour de Murrieta](https://source-e.net/rider-resources/tag/tour-de-murrieta/) - [aerodymanic fit](https://source-e.net/rider-resources/tag/aerodymanic-fit/) - [triathlon bike fit](https://source-e.net/rider-resources/tag/triathlon-bike-fit/) - [tt bike fit](https://source-e.net/rider-resources/tag/tt-bike-fit/) - [climber](https://source-e.net/rider-resources/tag/climber/) - [Tour of the Gila](https://source-e.net/rider-resources/tag/tour-of-the-gila/) - [cylance pro cycling](https://source-e.net/rider-resources/tag/cylance-pro-cycling/) - [redlands](https://source-e.net/rider-resources/tag/redlands/) - [anaerobic](https://source-e.net/rider-resources/tag/anaerobic/) - [collegiate nationals](https://source-e.net/rider-resources/tag/collegiate-nationals/) - [road race](https://source-e.net/rider-resources/tag/road-race/) - [power rider](https://source-e.net/rider-resources/tag/power-rider/) - [recovery ride](https://source-e.net/rider-resources/tag/recovery-ride/) - [6 Weeks to Fitness](https://source-e.net/rider-resources/tag/6-weeks-to-fitness/) - [grip-n-rip](https://source-e.net/rider-resources/tag/grip-n-rip/) - [crit](https://source-e.net/rider-resources/tag/crit/) - [critierum](https://source-e.net/rider-resources/tag/critierum/) - [cat 2](https://source-e.net/rider-resources/tag/cat-2/) - [master's athlete](https://source-e.net/rider-resources/tag/masters-athlete/) - [omnium](https://source-e.net/rider-resources/tag/omnium/) - [elevate khs](https://source-e.net/rider-resources/tag/elevate-khs/) - [tour of utah](https://source-e.net/rider-resources/tag/tour-of-utah/) - [specificity](https://source-e.net/rider-resources/tag/specificity/) - [master's cycling](https://source-e.net/rider-resources/tag/masters-cycling/) - [state champion](https://source-e.net/rider-resources/tag/state-champion/) - [spring classics](https://source-e.net/rider-resources/tag/spring-classics/) - [cycling season](https://source-e.net/rider-resources/tag/cycling-season/) - [peak event](https://source-e.net/rider-resources/tag/peak-event/) - [peaking](https://source-e.net/rider-resources/tag/peaking/) - [training blocks](https://source-e.net/rider-resources/tag/training-blocks/) - [cycling training](https://source-e.net/rider-resources/tag/cycling-training/) - [training plan](https://source-e.net/rider-resources/tag/training-plan/) - [Cycling Injury](https://source-e.net/rider-resources/tag/cycling-injury/) - [Injury](https://source-e.net/rider-resources/tag/injury/) - [Recovery](https://source-e.net/rider-resources/tag/recovery/) - [cycling vacation](https://source-e.net/rider-resources/tag/cycling-vacation/) - [cylocross](https://source-e.net/rider-resources/tag/cylocross/) - [gravel bike](https://source-e.net/rider-resources/tag/gravel-bike/) - [gravel fondo](https://source-e.net/rider-resources/tag/gravel-fondo/) - [gravel tire](https://source-e.net/rider-resources/tag/gravel-tire/) - [medical bike fit](https://source-e.net/rider-resources/tag/medical-bike-fit/) - [PT bike fit](https://source-e.net/rider-resources/tag/pt-bike-fit/) - [masters cyclocross](https://source-e.net/rider-resources/tag/masters-cyclocross/) - [Anti-inflammatory](https://source-e.net/rider-resources/tag/anti-inflammatory/) - [bike travel](https://source-e.net/rider-resources/tag/bike-travel/) - [orucase](https://source-e.net/rider-resources/tag/orucase/) - [bikes and beer](https://source-e.net/rider-resources/tag/bikes-and-beer/) - [performance](https://source-e.net/rider-resources/tag/performance/) - [topical edge](https://source-e.net/rider-resources/tag/topical-edge/) - [self-coaching](https://source-e.net/rider-resources/tag/self-coaching/) - [winter](https://source-e.net/rider-resources/tag/winter/) - [mental strength](https://source-e.net/rider-resources/tag/mental-strength/) - [winter training](https://source-e.net/rider-resources/tag/winter-training/) - [mindset](https://source-e.net/rider-resources/tag/mindset/) - [training tools](https://source-e.net/rider-resources/tag/training-tools/) - [masters road racing](https://source-e.net/rider-resources/tag/masters-road-racing/) - [emergency training](https://source-e.net/rider-resources/tag/emergency-training/) - [ultramarathon](https://source-e.net/rider-resources/tag/ultramarathon/) - [camp](https://source-e.net/rider-resources/tag/camp/) - [road camp](https://source-e.net/rider-resources/tag/road-camp/) - [pre-race](https://source-e.net/rider-resources/tag/pre-race/) - [racing tips](https://source-e.net/rider-resources/tag/racing-tips/) - [apparel](https://source-e.net/rider-resources/tag/apparel/) - [haute route](https://source-e.net/rider-resources/tag/haute-route/) - [bucket list](https://source-e.net/rider-resources/tag/bucket-list/) - [junior](https://source-e.net/rider-resources/tag/junior/) - [team time trial](https://source-e.net/rider-resources/tag/team-time-trial/) - [women's gravel](https://source-e.net/rider-resources/tag/womens-gravel/) - [AMGEN Tour of California](https://source-e.net/rider-resources/tag/amgen-tour-of-california/) - [pro nats](https://source-e.net/rider-resources/tag/pro-nats/) - [state championships](https://source-e.net/rider-resources/tag/state-championships/) - [cycling tips](https://source-e.net/rider-resources/tag/cycling-tips/) - [spndx stampede](https://source-e.net/rider-resources/tag/spndx-stampede/) - [mount everest](https://source-e.net/rider-resources/tag/mount-everest/) - [trekking](https://source-e.net/rider-resources/tag/trekking/) - [athlete development](https://source-e.net/rider-resources/tag/athlete-development/) - [professional cycling](https://source-e.net/rider-resources/tag/professional-cycling/) - [altitude](https://source-e.net/rider-resources/tag/altitude/) - [QOM](https://source-e.net/rider-resources/tag/qom/) - [gravel tips](https://source-e.net/rider-resources/tag/gravel-tips/) - [junior cycling](https://source-e.net/rider-resources/tag/junior-cycling/) - [Haleakala](https://source-e.net/rider-resources/tag/haleakala/) - [iconic cycling climbs](https://source-e.net/rider-resources/tag/iconic-cycling-climbs/) - [foco fondo](https://source-e.net/rider-resources/tag/foco-fondo/) - [Rebecca's Private Idaho](https://source-e.net/rider-resources/tag/rebeccas-private-idaho/) - [cyclocross coach](https://source-e.net/rider-resources/tag/cyclocross-coach/) - [Hiring](https://source-e.net/rider-resources/tag/hiring/) - [mountain biking coach](https://source-e.net/rider-resources/tag/mountain-biking-coach/) - [multisport coach](https://source-e.net/rider-resources/tag/multisport-coach/) - [triathlon coach](https://source-e.net/rider-resources/tag/triathlon-coach/) - [climbing](https://source-e.net/rider-resources/tag/climbing/) - [taiwan kom](https://source-e.net/rider-resources/tag/taiwan-kom/) - [film study](https://source-e.net/rider-resources/tag/film-study/) - [pedal stroke](https://source-e.net/rider-resources/tag/pedal-stroke/) - [source endurance camp](https://source-e.net/rider-resources/tag/source-endurance-camp/) - [source endurance camps](https://source-e.net/rider-resources/tag/source-endurance-camps/) - [goal race](https://source-e.net/rider-resources/tag/goal-race/) - [cycling skills](https://source-e.net/rider-resources/tag/cycling-skills/) - [carbohydrate](https://source-e.net/rider-resources/tag/carbohydrate/) - [ride fuel](https://source-e.net/rider-resources/tag/ride-fuel/) - [Aevolo](https://source-e.net/rider-resources/tag/aevolo/) - [Alex Hoehn](https://source-e.net/rider-resources/tag/alex-hoehn/) - [Cycle Stream TV](https://source-e.net/rider-resources/tag/cycle-stream-tv/) - [Redlands Classic](https://source-e.net/rider-resources/tag/redlands-classic/) - [colorado](https://source-e.net/rider-resources/tag/colorado/) - [Cory Williams](https://source-e.net/rider-resources/tag/cory-williams/) - [Justin Williams](https://source-e.net/rider-resources/tag/justin-williams/) - [Legion of Los Angeles](https://source-e.net/rider-resources/tag/legion-of-los-angeles/) - [team tactics](https://source-e.net/rider-resources/tag/team-tactics/) - [most courageous jersey](https://source-e.net/rider-resources/tag/most-courageous-jersey/) - [nationals](https://source-e.net/rider-resources/tag/nationals/) - [comeback](https://source-e.net/rider-resources/tag/comeback/) - [fueling](https://source-e.net/rider-resources/tag/fueling/) - [hydration](https://source-e.net/rider-resources/tag/hydration/) - [gravel gear](https://source-e.net/rider-resources/tag/gravel-gear/) - [running](https://source-e.net/rider-resources/tag/running/) - [bike skills](https://source-e.net/rider-resources/tag/bike-skills/) - [failure](https://source-e.net/rider-resources/tag/failure/) - [sports nutrition](https://source-e.net/rider-resources/tag/sports-nutrition/) - [rock cobbler](https://source-e.net/rider-resources/tag/rock-cobbler/) - [crash](https://source-e.net/rider-resources/tag/crash/) - [dnf](https://source-e.net/rider-resources/tag/dnf/) - [micronutrients](https://source-e.net/rider-resources/tag/micronutrients/) - [smart trainer](https://source-e.net/rider-resources/tag/smart-trainer/) - [zwift](https://source-e.net/rider-resources/tag/zwift/) - [trainerroad](https://source-e.net/rider-resources/tag/trainerroad/) - [sufferfest](https://source-e.net/rider-resources/tag/sufferfest/) - [powermeter](https://source-e.net/rider-resources/tag/powermeter/) - [trainingpeaks](https://source-e.net/rider-resources/tag/trainingpeaks/) - [COVID-19](https://source-e.net/rider-resources/tag/covid-19/) - [ride food](https://source-e.net/rider-resources/tag/ride-food/) - [sweet potato](https://source-e.net/rider-resources/tag/sweet-potato/) - [V02](https://source-e.net/rider-resources/tag/v02/) - [lactate test](https://source-e.net/rider-resources/tag/lactate-test/) - [blood lactate](https://source-e.net/rider-resources/tag/blood-lactate/) - [wk05](https://source-e.net/rider-resources/tag/wk05/) - [lactate](https://source-e.net/rider-resources/tag/lactate/) - [hiit training](https://source-e.net/rider-resources/tag/hiit-training/) - [bike racing](https://source-e.net/rider-resources/tag/bike-racing/) - [cycling goals](https://source-e.net/rider-resources/tag/cycling-goals/) - [cycling event](https://source-e.net/rider-resources/tag/cycling-event/) - [pandemic](https://source-e.net/rider-resources/tag/pandemic/) - [smoke](https://source-e.net/rider-resources/tag/smoke/) - [health](https://source-e.net/rider-resources/tag/health/) - [fire season](https://source-e.net/rider-resources/tag/fire-season/) - [air quality](https://source-e.net/rider-resources/tag/air-quality/) - [nica](https://source-e.net/rider-resources/tag/nica/) - [belgian waffle ride cedar city](https://source-e.net/rider-resources/tag/belgian-waffle-ride-cedar-city/) - [eRacing](https://source-e.net/rider-resources/tag/eracing/) - [virtual racing](https://source-e.net/rider-resources/tag/virtual-racing/) - [weight cutting](https://source-e.net/rider-resources/tag/weight-cutting/) - [CdA](https://source-e.net/rider-resources/tag/cda/) - [aerodynamics](https://source-e.net/rider-resources/tag/aerodynamics/) - [efficiency](https://source-e.net/rider-resources/tag/efficiency/) - [tt bike](https://source-e.net/rider-resources/tag/tt-bike/) - [road bike](https://source-e.net/rider-resources/tag/road-bike/) - [aero road bike](https://source-e.net/rider-resources/tag/aero-road-bike/) - [cross ohio](https://source-e.net/rider-resources/tag/cross-ohio/) - [FKT](https://source-e.net/rider-resources/tag/fkt/) - [FKT preparation](https://source-e.net/rider-resources/tag/fkt-preparation/) - [FKT training](https://source-e.net/rider-resources/tag/fkt-training/) - [covid](https://source-e.net/rider-resources/tag/covid/) - [unbound gravel](https://source-e.net/rider-resources/tag/unbound-gravel/) - [coaching tips](https://source-e.net/rider-resources/tag/coaching-tips/) - [zwift coaching](https://source-e.net/rider-resources/tag/zwift-coaching/) - [e-racing](https://source-e.net/rider-resources/tag/e-racing/) - [rouvy](https://source-e.net/rider-resources/tag/rouvy/) - [L39ion](https://source-e.net/rider-resources/tag/l39ion/) - [Lead out](https://source-e.net/rider-resources/tag/lead-out/) - [illness](https://source-e.net/rider-resources/tag/illness/) - [AQI](https://source-e.net/rider-resources/tag/aqi/) - [women's cycling](https://source-e.net/rider-resources/tag/womens-cycling-2/) - [bikepacking](https://source-e.net/rider-resources/tag/bikepacking/) - [weight lifting](https://source-e.net/rider-resources/tag/weight-lifting/) - [planning a season](https://source-e.net/rider-resources/tag/planning-a-season/) - [NCCA](https://source-e.net/rider-resources/tag/ncca/) - [bicycle helmet](https://source-e.net/rider-resources/tag/bicycle-helmet/) - [helmet](https://source-e.net/rider-resources/tag/helmet/) - [helmet safety](https://source-e.net/rider-resources/tag/helmet-safety/) - [choosing a helmet](https://source-e.net/rider-resources/tag/choosing-a-helmet/) - [traumatic brain injury](https://source-e.net/rider-resources/tag/traumatic-brain-injury/) - [TBI](https://source-e.net/rider-resources/tag/tbi/) - [Concussion](https://source-e.net/rider-resources/tag/concussion/) - [WKO5](https://source-e.net/rider-resources/tag/wko5/) - [Power Analysis](https://source-e.net/rider-resources/tag/power-analysis/) - [athlete spotlight](https://source-e.net/rider-resources/tag/athlete-spotlight/) - [SBT GRVL](https://source-e.net/rider-resources/tag/sbt-grvl/) - [aging athlete](https://source-e.net/rider-resources/tag/aging-athlete/) - [2023 plan](https://source-e.net/rider-resources/tag/2023-plan/) - [goal setting](https://source-e.net/rider-resources/tag/goal-setting/) - [reproductive hormones](https://source-e.net/rider-resources/tag/reproductive-hormones/) - [women specific](https://source-e.net/rider-resources/tag/women-specific/) - [accounatble](https://source-e.net/rider-resources/tag/accounatble/) - [women in sports](https://source-e.net/rider-resources/tag/women-in-sports/) - [menstral cycle](https://source-e.net/rider-resources/tag/menstral-cycle/) - [menstration and exercise](https://source-e.net/rider-resources/tag/menstration-and-exercise/) - [female hormones](https://source-e.net/rider-resources/tag/female-hormones/) - [hormones and exercise](https://source-e.net/rider-resources/tag/hormones-and-exercise/) - [Kristen](https://source-e.net/rider-resources/tag/kristen/) - [next season](https://source-e.net/rider-resources/tag/next-season/) - [best season ever](https://source-e.net/rider-resources/tag/best-season-ever/) - [mtb cycling](https://source-e.net/rider-resources/tag/mtb-cycling/) - [volume training](https://source-e.net/rider-resources/tag/volume-training/) - [CX Nats](https://source-e.net/rider-resources/tag/cx-nats/) - [Improve FTP](https://source-e.net/rider-resources/tag/improve-ftp/) - [FRC](https://source-e.net/rider-resources/tag/frc/) - [career change](https://source-e.net/rider-resources/tag/career-change/) - [periodization](https://source-e.net/rider-resources/tag/periodization/) - [zone 2](https://source-e.net/rider-resources/tag/zone-2/) - [sweet spot training](https://source-e.net/rider-resources/tag/sweet-spot-training/) - [Insurance](https://source-e.net/rider-resources/tag/insurance/) - [uninsured motorist](https://source-e.net/rider-resources/tag/uninsured-motorist/) - [auto insurance for cycling](https://source-e.net/rider-resources/tag/auto-insurance-for-cycling/) - [bike fees](https://source-e.net/rider-resources/tag/bike-fees/) - [travel](https://source-e.net/rider-resources/tag/travel/) - [airline fees](https://source-e.net/rider-resources/tag/airline-fees/) - [Mid South](https://source-e.net/rider-resources/tag/mid-south/) - [deeper field](https://source-e.net/rider-resources/tag/deeper-field/) - [criterium workout of the week](https://source-e.net/rider-resources/tag/criterium-workout-of-the-week/) - [Tulsa Tough](https://source-e.net/rider-resources/tag/tulsa-tough/) - [United Healthcare cycling](https://source-e.net/rider-resources/tag/united-healthcare-cycling/) - [trust the process](https://source-e.net/rider-resources/tag/trust-the-process/) - [improvement](https://source-e.net/rider-resources/tag/improvement/) - [World Championship](https://source-e.net/rider-resources/tag/world-championship/) - [increase FTP](https://source-e.net/rider-resources/tag/increase-ftp/) - [Over Unders](https://source-e.net/rider-resources/tag/over-unders/) - [Team USA](https://source-e.net/rider-resources/tag/team-usa/) - [Event specific](https://source-e.net/rider-resources/tag/event-specific/) - [sdbc](https://source-e.net/rider-resources/tag/sdbc/) - [mountain bike coach](https://source-e.net/rider-resources/tag/mountain-bike-coach/) - [personal record](https://source-e.net/rider-resources/tag/personal-record/) - [pr](https://source-e.net/rider-resources/tag/pr/) - [analysis](https://source-e.net/rider-resources/tag/analysis/) - [performance review](https://source-e.net/rider-resources/tag/performance-review/) - [annual review](https://source-e.net/rider-resources/tag/annual-review/) - [US National Team](https://source-e.net/rider-resources/tag/us-national-team/) - [USA Cycling](https://source-e.net/rider-resources/tag/usa-cycling/) - [USA Cycling National Team](https://source-e.net/rider-resources/tag/usa-cycling-national-team/) - [Jr National Team](https://source-e.net/rider-resources/tag/jr-national-team/) - [sweat rate](https://source-e.net/rider-resources/tag/sweat-rate/) - [dnf gravel](https://source-e.net/rider-resources/tag/dnf-gravel/) - [dehydration](https://source-e.net/rider-resources/tag/dehydration/) - [pacing](https://source-e.net/rider-resources/tag/pacing/) - [aid station](https://source-e.net/rider-resources/tag/aid-station/) - [PRT](https://source-e.net/rider-resources/tag/prt/) - [running coach](https://source-e.net/rider-resources/tag/running-coach/) - [coach developer](https://source-e.net/rider-resources/tag/coach-developer/) - [coach educator](https://source-e.net/rider-resources/tag/coach-educator/) - [eliel](https://source-e.net/rider-resources/tag/eliel/) - [Mid-South](https://source-e.net/rider-resources/tag/mid-south-2/) - [improve your sprint](https://source-e.net/rider-resources/tag/improve-your-sprint/) - [pocast](https://source-e.net/rider-resources/tag/pocast/) - [Skyline](https://source-e.net/rider-resources/tag/skyline/) - [illlness](https://source-e.net/rider-resources/tag/illlness/) - [break](https://source-e.net/rider-resources/tag/break/) - [heat](https://source-e.net/rider-resources/tag/heat/) - [heat adaptation](https://source-e.net/rider-resources/tag/heat-adaptation/) - [heat acclimation](https://source-e.net/rider-resources/tag/heat-acclimation/) - [heat acclimatization](https://source-e.net/rider-resources/tag/heat-acclimatization/) - [tracka 360](https://source-e.net/rider-resources/tag/tracka-360/) - [sofia](https://source-e.net/rider-resources/tag/sofia/) - [taylor](https://source-e.net/rider-resources/tag/taylor/) - [group rides](https://source-e.net/rider-resources/tag/group-rides/) - [coach taylor](https://source-e.net/rider-resources/tag/coach-taylor/) - [process](https://source-e.net/rider-resources/tag/process/) - [consistency](https://source-e.net/rider-resources/tag/consistency/) - [compliance](https://source-e.net/rider-resources/tag/compliance/) - [professional](https://source-e.net/rider-resources/tag/professional/) - [UCI Gravel](https://source-e.net/rider-resources/tag/uci-gravel/) - [vo2 max](https://source-e.net/rider-resources/tag/vo2-max/) - [san diego](https://source-e.net/rider-resources/tag/san-diego/) - [baseline testing](https://source-e.net/rider-resources/tag/baseline-testing/) - [sdsu cycling](https://source-e.net/rider-resources/tag/sdsu-cycling/) - [altitude training](https://source-e.net/rider-resources/tag/altitude-training/) - [cycling at altitude](https://source-e.net/rider-resources/tag/cycling-at-altitude/) - [crank arm length](https://source-e.net/rider-resources/tag/crank-arm-length/) - [optimal crank arm length](https://source-e.net/rider-resources/tag/optimal-crank-arm-length/) - [high intensity training](https://source-e.net/rider-resources/tag/high-intensity-training/) - [us pro](https://source-e.net/rider-resources/tag/us-pro/) - [junior development](https://source-e.net/rider-resources/tag/junior-development/) - [dexa](https://source-e.net/rider-resources/tag/dexa/) - [performance testing](https://source-e.net/rider-resources/tag/performance-testing/) - [ai coaching](https://source-e.net/rider-resources/tag/ai-coaching/) - [human v ai coaching](https://source-e.net/rider-resources/tag/human-v-ai-coaching/) - [raceanalysis](https://source-e.net/rider-resources/tag/raceanalysis/) - [Masters](https://source-e.net/rider-resources/tag/masters/) - [super masters](https://source-e.net/rider-resources/tag/super-masters/) - [coach stacey](https://source-e.net/rider-resources/tag/coach-stacey/) - [fast talk labs](https://source-e.net/rider-resources/tag/fast-talk-labs/) - [gila](https://source-e.net/rider-resources/tag/gila/)