The HoliDaze: let’s talk about holiday weight management

It’s that time of year again, the time where I have many athletes contact me and ask if they should try x.y.z diet trend to try to minimize gain weight over the holidays. For my southern-hemisphere athletes, they wonder about long rides on minimal fuel or going out training fasted as a means to mitigate […]

Ask ALP: Why am I so sore two days after a big effort?

Every week, Alison Powers and her fellow ALP Cycles coaches — Jennifer Sharp and Patricia Schwager —share their experience, stories and advice with Ella readers in a ‘Weekly Wisdom’ training tips column. Additionally, once a month, Alison responds to your training, riding or racing questions.  Got a question for Alison and her team? Simply post […]


Get the most of your training: stop coasting and soft pedaling

With work, family and other commitment, most of us are limited to 8 to 12 hours of training time per week. To get the most out of limited training time, every workout must have a focus and every single pedal stroke must count or else you are wasting your time. Each workout session must be […]


Can your period affect your performance?

Bloating, cramping, headaches and crankiness — most of us dread “that time of the month.” We don’t feel our best, and putting on tight lycra to go out and ride or race is perhaps the last thing you want to be doing. Others however credit their period and their “racing ovaries” for good performances, citing […]


The struggle is real: five tips to get back into shape

In my previous blog I spoke about the joys of the off-season. Swapping the protein shake for a beer, and the bike for a kayak. Well, that joyful month off the bike has caught up to me, and now it’s time to get serious. I’m just about to complete week two of pre-season training, and […]


Do’s and Don’ts of the Off Season

Last week, pro cyclist Loren Rowney shared her joie de vivre approach to the off season, filled with drinking, binge eating, adventures and family time before getting back to training. Now, most of us aren’t pro cyclists and we don’t sacrifice nearly as much as they do year-round. There also isn’t a strict program waiting […]


How to embrace riding in the rain

While Aussies are enjoying sunny skies and temperatures in the mid to high 20s, those of us in the Northern Hemisphere are digging out our winter riding apparel. While I have been thoroughly enjoying the fall colors, today we got a taste of what most winters in the Pacific Northwest are like: wet. Four-and-a-half hours […]


Digging into the Pain Cave – the psychology of suffering, Part 2

Earlier this year, Alison and I attended the TrainingPeaks Endurance Coaching Summit held at Colorado University in Boulder. The Summit brought together over 150 coaches, physiologists, psychologists, business and thought leaders based in the field of endurance sports. While there, I attended Carrie Cheadle’s The Psychology of Suffering lecture. The following are my observations from […]

Criterium racing: the Do’s and Dont’s

For all you Aussies, crit season is here! Earlier this week, Verita Stewart shared her beginner’s guide to prepping for a criterium, now we are following up with a few tips and tricks from the experts at ALP Cycles. Criterium (crit) racing is a lot more than going around in a circle for 45 or […]


Coaching in the off-season

In the northern hemisphere, the 2015 road racing season is coming to an end. A lot of racers start to think about the off-season and look forward to taking a break from training and taking time off the bike. Most do not want to think about racing or doing structured workouts. While taking a break […]