Posts Tagged ‘cycling coach’
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.
Read MoreAlex Hoehn: Grad School and Tour of Gila Defense
Alex Hoehn, the 2023 Tour of the Gila champion, is poised to make another powerful impact in the 2024 edition of the race
Read MoreCoach 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.
Read MoreEffectively Implementing Strength Training for Cycling During Race Season and Off-Season
Get the most out of a strength training for cycling program.
Read MorePre-race Meeting: The Mid South Gravel Race
Coach Adam Mills of Source Endurance discusses how to prepare and ride the Mid South Gravel Race
Read MoreHow to PR the Fiesta Island Time Trial
Time Trials like Fiesta Island Time Trial is art and science. We will focus primarily on the technical details of time trialing that aren’t fitness related
Read MoreThe 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.
Read MoreTips for Successful SoCal Racing
Successful SoCal racing starts well before the gun goes off. Set yourself up for success by preparing before race day.
Read MoreCoach Kristen Arnold Featured on Fast Talk Labs
National Team 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, and shares her experience managing national projects.
Read MoreCoach 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
Read MoreSource Endurance Welcomes Sofia Schugar
Sofia comes from a background of elite triathlon, road, and gravel racing. and is available now to work with athletes at all levels.
Read MorePRT Training Camp Recap
October 6th-8th marked the annual PRT training camp at beautiful Big Bear Lake during a perfect fall weekend.
Read MorePlanning Your Season
Start next season NOW The best part about planning your season for next year is that we get to plan our epic adventure(s). 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…
Read MoreA Guide to Choosing a Cycling Coach
Hire a Coach! Choosing a cycling coach is very important… and it can also feel very overwhelming! In my opinion, it’s as important as choosing a bike frame, wheelset, or drivetrain. A coach is someone who not only keeps you accountable, but works together with you to achieve your goals. If you choose to hire…
Read MoreGravel Aid Station Strategy for Racing: Interwoven Variables
Improving your gravel aid station strategy is key to furthering your success
Read MoreDehydration Drives DNFs at Gravel Races
The primary reason that athletes did not finish (DNF) gravel races was due to dehydration and complications that arise from it.
Read MoreCoach Kristen’s recap as USA Cycling Women’s Development Road Director
My first season working with the road National Team as the Women’s Development Road Director at USA Cycling was a fun, fulfilling, and healthy challenge for me.
Read MoreHow 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.
Read MoreAnnual 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.
Read MoreDr. Echo Dahl Rowe’s Leadville Trail 100 PR, 8 Years Later
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.
Read MoreSan Diego Bicycle Club: Summer 2023 Recap
With the road season stretching from mid-January to early August, it can be a difficult balancing act to stay consistent and perform from start to finish. SDBC did an excellent job of representing the club during the late Spring and Summer months, racking up several wins and many podium finishes across multiple fields.
Read MoreBrody McDonald: U23 World Championship Road Race Prep
Brody McDonald is one of the favorites to win the U23 World Championship road race in Glasgow. In this article, we take a look at his training and preparation for the race. We discuss his focus on volume and zone 2 training, his on-the-bike nutrition, his racecraft, and his taper. We also give our predictions for how he will perform in Glasgow.
Read MoreIntelligentsia 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.
Read MoreCory Williams, Evolution of Excellence
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.
Read MoreTour of the Gila Recap- Alex Hoehn’s 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.
Read MoreUnbound 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.
Read MoreTulsa Tough’s FASTEST LEAD OUT
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?
Read MoreCriterium Workout of the Week: Group Ride
The group ride is an excellent training tool for criterium racing.
Read MoreCriterium 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.
Read MoreCriterium 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
Read MoreBWR as Seen Through the NoFcks Given Gravel Lens
Source Endurance athlete Casey Cohenmeyer gives us her colorful recap of the Belgian Waffle Ride California
Read MoreCase 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
Read MoreLoren 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.
Read MoreSDBC 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…
Read MoreCriterium 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.
Read MoreCriterium Workout of the Week: Over-Unders
The concept of over-under intervals is to work in a tight range over your FTP for a short period of time and then to alternate to a power target under your FTP and repeat.
Read MoreCriterium 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.
Read MoreMid South: 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.
Read MoreCriterium 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.
Read MoreCriterium 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…
Read MoreCriterium 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.
Read MoreCriterium 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.
Read MoreAthlete 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.
Read MoreCriterium 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.
Read MoreWhich 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.
Read MoreEthan 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.
Read MoreEveryone 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.
Read MoreGoal 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.
Read MoreAllan Schroeder: 2022 Men 30-34 CX Champion
Allan cruising in the lead 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…
Read MoreStructuring 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…
Read MoreZack Allison’s BWR North Carolina Race 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…
Read MoreTackling the Hell of the East (Coast)
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…
Read MorePreparing 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.…
Read MoreHow 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…
Read MoreAma Nsek: USAC Collegiate National Champion in the Criterium
Ama Nsek wins NCCA Criterium Championship
Read MoreTackling 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…
Read MoreEpilogue 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…
Read MoreThe 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…
Read MoreNat MacLean: Doctor, Mother, Athlete, Friend, Ambassador of Cycling.
Nat MacLean is coached by Zack Allison and has made many improvements in a short amount of time!
Read MoreJosie 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…
Read MoreJP 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…
Read More10 Tips and Tricks for Fueling for Long Gravel Races & How to Maintain Stamina in the Heat and Dirt
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…
Read MoreMeet 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…
Read More5 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…
Read MoreHow 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,…
Read MoreCycling Training: Workout completion over 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…
Read MoreSource Endurance is 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…
Read MoreThe 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…
Read More13 Ways Hiring Source Endurance for Coaching is Different than 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…
Read MoreCoach 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…
Read MoreCoach Grant Harrison- A Year in 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…
Read MoreNew 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…
Read MoreNew 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…
Read MoreUpcoming Event: FUELTALK at 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…
Read MoreFunctional Threshold Power (FTP): What Can it 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,…
Read MoreWhy midseason is the perfect time to hire a 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…
Read MoreCreating, Establishing and Committing to a Breakaway
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…
Read MoreBWR: 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…
Read MoreAthlete 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…
Read MoreTraining 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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