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cyclocross

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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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…

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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…

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Are starches the new sugar? Types of carbohydrates for cycling and how they improve performance.

Nutrition Consultation

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…

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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…

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How to Choose your Peak Events

how to choose 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,…

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Race Week Tips from 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……

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The Trajectory of a Junior Cyclist

Young riders are the future of our sport. Whether or not a certain junior cyclist will go pro on the quick trajectory, or that rider will stop after college, take a break, come back as a Cat 3 and race through masters, every young rider entering the sport is someone that should be cultivated.  With…

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Top 5 Mistakes of the 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…

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Rider Highlight: Skyler Mackey takes 2nd at 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…

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Rider Highlight: David Rosen took the win at 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…

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13 Ways Hiring Source Endurance for Coaching is Different than Simple Programming

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 outline workouts for a…

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Rider Highlight: Paul Bonds takes the win at Day 1 of 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…

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Rider Highlight: Alex Edwards takes home 3rd in the Omnium at 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…

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Rider Highlight: JP Brocket wins his 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…

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That moment you realize the cyclocross season is 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…

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Your Recipe for Success for 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…

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Cyclocross: What you should be doing in July to 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…

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Cyclocross: What you should be doing now to 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…

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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…

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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…

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Meet SE Ambassador Philip Tinstman

Phil Tinstman cycling

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…

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Coach Adam Mills A Year in 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…

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Mike Ivancic gets started with coaching for the 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…

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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…

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Cyclocross tire treads & the practical use of each, 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,…

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Coach Zack Allison Completes F.I.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…

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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…

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New webinar: Why & How, Strength Training for 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…

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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…

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Should strength training be a part of your 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…

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New Video Consulting Service for Tier 3 and 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…

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Join us for the Source Endurance Coffee Ride at the 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…

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Starting with Coaching for 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 –…

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Mind Matters: Psychological skills for 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.…

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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…

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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…

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Cyclocross and 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…

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Anaerobic Capacity's Role in 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…

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Why I chose Source Endurance for my Nutrition Consultation, By 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.…

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Source Endurance Event: Racing and Training in the 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…

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