Blog: The Coaching Chronicles

Shadd Smith, Multi-Discipline Master

From long-time SE athlete Shadd Smith: Learn more.

Read More

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…

Read More

BWR Kansas: An Insider’s 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…

Read More

Power Analysis – Whitney Allison’s 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…

Read More

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…

Read More

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…

Read More

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…

Read More

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…

Read More

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…

Read More

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…

Read More