Training Resources

Gravel Grinding and Epic Summer Rides – Helpful Tips!

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You can’t avoid it, gravel adventure rides are the hottest ticket in cycling right now.  And rightfully so! Savor the experience, avoid cars, and enjoy nature and exploration. Now that the days are getting longer and filled with sun in the Pacific Northwest, the adventure season is in full swing!  The following tips will ensure a successful day in the saddle.  

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Progressive Core Strengthing Exercises for Endurance Athletes

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Cyclist, runners, and triathletes have all been told the benefits of strengthening our core. But having a strong core does not mean doing endless crunches, nor does it just mean a ripped 6 pack. Instead, when designing a core workout routine, it is important that the exercises you do are functional, target multiple muscles groups, and (like any training program) are progressive–we can’t expect to do the same thing over and over again and get different results.

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Fit After Fifty

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We have this idea that once someone is over the age of fifty it’s time to slow down, stop intense exercise, and take up more leisurely hobbies. The truth couldn’t be further. For many of the 50+ crowd, this can be a great time to take back your health. Kids are away in college or starting a career, home life is balanced, and your career is firmly established. For all those years you have invested into others, it is time to start investing in yourself. Continue reading »

Tips for Weathering the Wet and Windy Pacific Northwest Winters

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Never trust someplace green. The lush, green, beauty we cherish is a sure sign of the rain to come. The Pacific Northwest boasts forests and foliage that are a marvel to ride through in the summer. While the three months of summer are near perfect for cycling, the other nine months can present a challenge to the novice cyclist. Cycling is a challenging sport in the best of conditions, let alone a cold, wet, day. Set yourself up for success by being prepared for the conditions with the proper gear. Continue reading »

Getting Hot! How to Warm-up for a Time Trial

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Here in Oregon, our time trial season is set to open at the end of the month with the Jack Frost TT. For many, Jack Frost is a race they do every year as a way to check in how their winter training is going and to see progress from year to year. But, as many of the most experienced time-trialer will you tell you, even the best winter training and progress can be undone without a proper warm-up to accompany your race.

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Dynamic Stretching Routine

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Endurance athletes have often been warned about the dangers of stretching before their workouts. This however is a bit of an oversimplification. Many forms of stretching have been shown to be beneficial before workouts to help improve range of motion, loosen up tight muscles, and increase body temperature, blood flow, and heart rate. This post will go over the differences between the two most common forms of stretching and give a stretching routine (complete with videos)  that you can incorporate into your workouts to properly warm up and  perform better then you ever have.

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Plyometrics for Endurance Athletes

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As endurance athletes the goal of our winter time strength training programs are not to get big, bulky muscles, but rather to prepare the athlete for the season ahead with injury prevention and building lean muscles that are powerful and able to produce a large amount of force in a short period of time. The downside is, with great potential for physiological gains comes great potential for injury. In this blog post we will go through the science of behind plyo training, the benefits of plyo training, and include videos that cue and demonstrate how to correctly perform the exercises.

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Off-Season Sunshine (Vitamin D)

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Our last few blog posts have been about getting the most out of your indoor training. It’s good advice, but you might be missing something. The sun. There is growing evidence that many athletic populations are Vitamin D deficient or insufficient. Our bodies produce Vitamin D in response to sunlight exposure. If you are inside cross-training or riding the rollers, adding a little “supplemental sunshine” might improve your performance and your health.

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Off-Season Strength Training Tips for Cyclists and Triathletes

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As the Winter months settle in, ‘cross comes to an end, daylight is scarce, and outside rides get harder and harder, it’s the perfect time to move indoors for strength and conditioning training.  But unless you have a strong background in biomechanics or exercise science, selecting exercises to do (or not do) can be difficult, intimidating, ineffective, or dangerous.  To make the most of both off-season and in-season strength and conditioning, think about the following principles to help guide your workouts.

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