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…

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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…

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The Best Tire for the Belgian Waffle Ride CA (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…

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Planning Your Season

As the world begins to open up, we will likely all become more comfortable embarking on epic adventures. Many of these adventures involve travel to faraway lands which ultimately means you’re committing significant time, energy and funds to create a life enriching experience for yourself. You would be in the vast majority of respondents if…

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Josie Fouts, Leader in the Off-Road Para-cycling Movement

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…

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JP Brocket, King of the Long Ride

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…

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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…

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Shadd Smith, Multi-Discipline Master

From long-time SE athlete Shadd Smith: Big shout out to Source Endurance coaches for keeping this guy in the mix. I am certainly a creature for training and riding so I can not stress enough how important the coaches are to properly keeping the sword sharpened. Cyclocross is in full swing now with racing every…

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Trey Harrison sets new course record at 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…

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BWR Kansas: An Insider’s Guide to Lawrence

Make the most of Lawrence, KS Source Endurance owner and coach Adam Mills spent many years living in Lawrence, Kansas, and is a Kansas native. Here are some of his favorites from one of his favorite places: You registered for BWR KS and if you’re like many people, you’ve probably never been to Lawrence unless…

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Power Analysis – Whitney Allison’s BWR Cedar City Win

Photo: JPov Photo 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…

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Smoke & Training

smoke and 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…

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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…

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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…

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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…

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Training for a climbing-heavy event no matter where you live

Climbing Tips

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…

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Perfecting the ultimate recovery modality, sleep!

Sleep for athletes

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…

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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…

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Why the Legion of Los Angeles Sprinters are so Hard to Beat

Legion of Los Angeles Sprinters

April 11, 2021.  That was the day that criterium racing came back to Southern California with the Majestic Criterium in Ontario, CA. The turnout was incredible and it really showcases how desperate we all are for social interaction and real-life competition.  The action did not disappoint as onlookers were treated to a number of dynamic…

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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…

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How to make mountain biking friendlier

how to make mtb 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!…

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How to Choose Your Cycling Coach

SE coach and athlete Nikki Peterson shared on Pure Gravel her best practices for selecting a coach based on a bunch of essential criteria and self-reflection. There is no shame in shopping around for the coach who is a perfect fit for you, in fact, it’s essential! Read on Pure Gravel

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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…

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Source Endurance launches Zwift-specific coaching

zwift 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…

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Returning to Training and Racing After COVID-19

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…

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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…

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Training Methods for Breaking Cross State Records, a Case Study

Cross State Records

Case study by Kristen Arnold MS, RDN, CSSD, Sports dietitian and Cycling Coach Coach Kristen here! I have had the pleasure of coaching Meagan Gehrke for 4 years now. It has been a rewarding experience to be a part of her successes and progression through her athletic career in cycling. She has a strong PMA…

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Meagan Gehrke of Lady Gnar Shredders’ Cross Ohio Prep

Meagan Gehrke Cross Ohio

Meagan Gehrke broke the Women’s Cross Ohio West to East this fall and shared how she prepped for her attempt with no prior ultra experience. We think you will find it inspiring for your own FKT attempts! Thanks for the guest blog post Meagan!  What’s a girl to do when her 2020 dream gravel race…

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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…

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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…

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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…

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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…

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Pre-order Your Source Endurance Gravel Kit

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…

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SE Athlete Meagan Gehrke breaks Trans Ohio record

Meagan Gehrke

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,…

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Weight Cutting for Cycling E-Racing

Indoor Training Smart Trainer

This article compliments my colleagues’ two articles regarding the performance considerations of what e-racing requires and the ethical and conduct considerations as we enter this new sport. Read Virtual eRacing: Let’s Talk About Weight Cutting and Performance Improvement and Pitfalls in Weight Cutting for Virtual eRacing. Cycling is adding a new discipline of racing in…

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Virtual eRacing: Let’s Talk About Weight Cutting

Indoor Training Apps

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…

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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…

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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…

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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…

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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…

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Training in smoke: Hacks for fire season

A lot of the West is currently on fire and tens of thousands of people have been evacuated. It’s smoky but safe where you are, it’s hard to breathe. Should you ride? Check your local air quality and decide if you should be outside or not. Then, adjust training as needed. Contact your coach if you…

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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…

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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. …

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Three ways to increase 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 watts a rider can maintain in mostly steady…

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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…

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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…

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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…

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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…

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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…

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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…

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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! Tag us on Facebook or Instagram in your at-home strength workout post or story in May for a chance to win schwag from ENVE, AMP Human, Chamois Butt’r and of course, Source Endurance! …

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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…

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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…

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Utilizing Indoor Training Apps for Coaching

Indoor Training Smart Trainer

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…

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Training & COVID-19

COVID-19 & Training

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…

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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…

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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…

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5 ways to NOT DNF at Unbound Gravel

DNF Kanza

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…

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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…

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Questionable Decisions: World Tour 2020

Casey Cohenmeyer

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…

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The Science Behind Time Trial Pacing

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…

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When To Start Training For Next Season And Why

when to train for next season

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…

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Logan’s Cyclocross Season: Start With Strength Training

Logan VonBokel Cyclocross Paul Kumm Photo

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…

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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…

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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…

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