Your Butt is a Steering Wheel, Make Sure It’s Got Power!

Female athletes need a strong core (abs, obliques, glutes, hips, and back) to stay injury-free as well as perform their best.

Female Athletes Need a Strong Core for Stability, Mobility, and Strength (This is one in a series of articles about how women can improve their performance with endurance sports based on the revolutionary book by Dr. Stacy Sims called Roar.) I’ve written a lot about core strength here, especially the evils of crunches and sit-ups. […]

Can Menopausal Cyclists and Runners Regain Their Competitive Edge?

Cycling clothing for women has changed to be better fitting.

Menopausal cyclists and runners can use fueling, strength, and protein to counteract declining hormonal levels. (This is one in  a series of articles based on Stacy Sim’s groundbreaking book Roar.) Menopause is tough on all women.  And for menopausal cyclists and runners, the hormonal changes can be life-altering.  The good news is that according to […]

Around The World, More Women On Bikes Assert Their Rights On The Road

More Women on Bikes Means Safer Streets We have seen some positive come out of this time of pandemic and social unrest.  More people are getting on bicycles.  Importantly, more women are on bikes.  The media has finally been more conscious of including women of color in their cycling adventures.  And we’re learning about groups […]

Want to Feel Better as an Older Person? Lift Weights!

No matter how old you are, it's never too late to train with weight. The benefits, especially for runners, cyclists, and women, are immense.

Weight Training for Older Cyclists and Runners Brings Better Health, Bone Strength, and Mobility Joan MacDonald was 70 years young when she started working out to deal with high blood pressure and acid reflux. Now look at her! Mike Harrington went to a personal trainer at 69-years-young to deal with weight gain and improve his […]

Your Post-Workout Yoga Routine is Powerful Tool For Improved Recovery

Foundation Yoga provides purposeful sequences for runners and cyclist

Yoga has so many benefits for runners and cyclists. Yoga for recovery is a great tool for creating some movement to counter tight hip flexors, shoulders, and neck. Yoga is great for building strength and mobility. We spend a lot of time moving forward in one plane. Yoga strengthens twisting and lateral muscles and movement. […]

This Cycling Adventure Was a Bit Too Epic – This Time

cycling adventure

Railroad Tracks, Prickly Bushes, Mosquitoes, and Mud Make for a Little Too Much Challenge I love creating my own cycling adventure by finding fire roads or old logging roads. This particular cycling adventure, though, turned out to be a bit more than I bargained for. Amazing Gravel Roads for a Cycling Adventure in Sawyer County, […]

Learning the Hard Way to Focus on Process

When we focus solely on results, we create unsustainable expectations. When we focus on the process, we develop better habits and behaviors for our life.

I learn the hard way. Lessons need to beat me upside my head before they sink in.  And what I have slowly learned over a 35 year career of doing endurance sports is that to focus on process in training our bodies and minds helps us become better people. As a cyclist, runner, cross-country skier, […]

Build Your Cycling Endurance

Cycling clothing for women has changed to be better fitting.

A cycling endurance training plan improves endurance capacity, strength, and speed In a “normal” year, we’d all be checking off the adventures, events, rides, and races we targeted over the winter and spring. We had used periodization and a cycling endurance training plan to plan out our training to arrive at a peak fitness for […]

Training Process Before Results Can Bring More to Life

https://www.thewac.com/club/scripts/section/section.asp?NS=HP

Deprey: the Process of Training is the Whole Point When we focus solely on getting results in our endurance sports, we create unsustainable expectations for ourselves. But when we focus on the training process instead of training just for results, the habits we develop can bring us a happier and more fulfilled life. For Derek Deprey, […]

#DirtyKanzelled Ride A Great Adventure in Pandemic Times

Use Strava, Map My Ride, and Google Map to figure out how to create a cycling adventure: in my case a 100-mile loop with miles of limestone bike trails.

Figuring out how to create a cycling adventure gave me purpose and structure for my riding. Laurens Ten Dam, a Dutch former professional cyclist, had planned to come to the States to do several gravel races this year, including the famous Dirty Kanza in Kansas. Since all the gravel events were cancelled, Ten Dam created […]

Polarized Training Offers the Best Tool for Endurance Sport Training

There has been a growing body of research shows that polarized training increases: VO2 max, your ability to use oxygen to fuel your efforts; time to exhaustion; adaptation to training stress; velocity and power. With polarized training, endurance athletes do a majority of long, slow distance work at their base aerobic level. And they do […]

Adapt Your Endurance Training in the Pandemic

If you've been training for events that are now cancelled or postponed, look long-term. Plan for your training with coronavirus with lots of endurance.

Plan your training with the pandemic to look long-term A friend of mine was logging a lot of long indoor trainer sessions this winter to prepare for the Dirty Kanza scheduled for May.  But most of the spring and summer races have been cancelled or postponed. The fall events are not looking good either. Moreover, […]

Fitness Adaptation Takes Four to Eight Weeks

I wish I had a dollar for every person at my gym who starts a fitness program, then, after a couple of weeks, never shows up again. Fitness adaptation is the reason so many people stop their exercise and training plans after four or six weeks.  People with great intentions don’t much in the way […]

First-Time Cross Racers Finish Strong, Ready for More

The Tough Udder cyclocross race in Dousman, WI, is a no joke of a race for your first excursion into the world of cross. It’s on a farm with rough, rutted paths, steep inclines and declines, and a really muddy creek crossing. Both Amanda and James, the two intrepid souls who took my course at […]

WAC Members Get Ready for First Cyclocross Race

I wrote a long note to the people in my Wisconsin Athletic Club Cyclocross class the night before their first race, and so I thought I’d share it since it gets at what we’re all about. In the class, we’ve been working on skills and training for the past six weeks, and they’ve made incredible […]

Bicycling: A Spin Bike Workout Options to Keep Riding

If you’re stuck inside or want to step up your intervals, doing a spin bike workout is a great way to get some solid work in in a short amount of time. Bicycling Magazine posted a story about three good spin bike workouts if you are riding solo inside. They could also be used for […]

Nash: Focus, Fun, Balance Keeps Her Successful

Katerina Nash, winner of the recent cyclocross World Cup at the Trek headquarters in Waterloo, Wisconsin, says having fun and keeping a balance in life is the key to staying successful in endurance sports over decades. Nash, 41, has won world-level races in cross-country skiing, cyclocross, and mountain biking, including appearances in the Olympics for […]

A Gym Cycle Class Can Be a Great Tool to Gain Fitness

An indoor cycle class at the Wisconsin Athletic Club, LLC was a great option to try to maintain some fitness after I broke my arm right before cyclocross season.

In Praise of Cycle Class An indoor cycle class at my gym was turned out to be a great option to try to maintain some fitness after I broke my arm right before final training for cyclocross season. I broke my arm July 29 and needed two surgeries to get all the bones back in […]