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Posts by Zack Allison

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,…

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Intervals for 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.…

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Intervals to prep for your 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…

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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…

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Training Center of the Rockies January Newsletter

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…

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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…

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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…

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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…

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Source Endurance Training Center November Newsletter

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…

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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…

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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…

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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…

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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…

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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…

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Crank length, What’s 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…

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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…

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