Maximize your training in AND out of the saddle.

One of the ways you become a better cyclist is through muscular adaptation. In very basic terms, this is what happens: The stress of training causes micro tears in your muscles. Your body then repairs the damage, which results in an inflammatory response (the swelling and tenderness­ you feel after a...

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Sprint intervals and traffic don’t mix.

Vancouver has embraced the large number of bikes on the roads by providing bike lanes and specific bike routes that are great routes when traveling to and from your workout but definitely not the place to lay the hammer down. So how do you deal with training when you live in...

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Improving on your goals from last season

Many riders think of their finish time as the only goal. This often leads to disappointment as there are so many elements beyond our control which alter our finishing time without giving a clear picture on whether or not we have improved. Last year, I asked my riders to include specific detailed goals for every event. If you did this, go back to those...

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Marathon #30 in Philly

That’s medal number 30! Thank you for all the good luck wishes for my 30th marathon!   I don’t usually write a race report for (just?) a marathon, but since it was my 30th and a destination race, I thought I’d shared a little about my day…. The weather had...

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Bike Nutrition

Some of you are moving away from being casual riders to cyclists training for an event. One of the most important things you will need to learn, practise and eventually master is the art of eating during long rides and during your event. I’m not talking about eating while pedalling,...

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Ride to Conquer Cancer

Jackie, Tamsin and Carolyn still smiling after 240km! Riding for a cause helps you stay motivated to train and will boost your spirits when things get tough. These three girls have many reasons to still be smiling after riding for two full days in torrential rain in the Ride to...

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Videos on how to change a bike tire.

  If you haven’t changed a flat yet, now is the time to add learning and practicing it into your training schedule this week!  And yes there will be a test but it will be on the road when you least expect it. If you missed the lesson or need...

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