Choosing the right cycling coach from KX3 Performance Coaching, or any coaching service, involves considering several key factors to ensure they align with your goals, preferences, and needs:

1. Experience and Credentials: Look for coaches with relevant experience and certifications. KX3 Performance Coaching's coaches should ideally have a background in cycling, coaching certifications, and a proven track record of working with athletes at your level.
2. Communication and Compatibility: Effective communication is crucial. Choose a coach with whom you feel comfortable discussing your goals, concerns, and progress. Look for someone who is responsive, understanding, and willing to adapt their coaching style to suit your needs.
3. Coaching Approach and Philosophy: Understand the coach's approach to training and coaching philosophy. Ensure it aligns with your goals, whether you're focused on competitive racing, endurance riding, or general fitness.
4. Feedback and Support: A good coach provides...

PACKING FOR A BIKE RACE

Take a look at the general list for packing for a bike race!

Keep in mind that specific items may vary based on the type of race, weather conditions, and personal preferences.

Cycling Gear:

• Bike (properly tuned and ready to race)
• Helmet
• Cycling shoes
• Cycling shorts and jerseys
• Gloves
• Sunglasses
• Socks
• Arm and leg warmers (if needed)
• Rain jacket or windbreaker (if needed)

Tools and Maintenance:

• Bike pump
• Spare tubes
• Tire levers
• Multi-tool
• Chain lube
• Cleaning supplies

Nutrition and Hydration:

• Water bottles (filled)
• Electrolyte drinks or tablets
• Energy gels or bars
• Pre-race and post-race snacks

Race Day Essentials:

• Race numbers
• Timing chip (if required)
• Race license (if required)
• ID and insurance information
• Cash or credit card
• Cell phone and charger

Clothing and Personal Items:

• Casual clothing for before and after the race
• Toiletries
• Sunscreen
• Towel
• Flip-flops or comfortable shoes
• Recovery tools (foam roller, massage ball, etc.)
• Medical kit

Optional...

Here's a simple recipe for homemade gluten-free energy bars:

Ingredients:

Dry Ingredients:

• 1 cup gluten-free oats
• 1/2 cup chopped nuts (e.g., almonds, walnuts, or cashews)
• 1/4 cup dried fruits (e.g., raisins, cranberries, or apricots), chopped if large
• 1/4 cup gluten-free rice cereal or puffed quinoa

Wet Ingredients:

• 1/4 cup nut butter (e.g., almond butter, peanut butter)
• 1/4 cup honey or maple syrup
• 1 teaspoon vanilla extract
• A pinch of salt

Optional Add-ins:

• 2 tablespoons chia seeds
• 2 tablespoons flaxseeds
• 1/4 cup chocolate chips (use gluten-free if necessary)

Instructions:

1. Prepare a Pan: Line an 8x8-inch baking pan with parchment paper, leaving some overhang on the sides for easy removal later.

2. Mix Dry Ingredients: In a large bowl, combine the gluten-free oats, chopped nuts, dried fruits, and rice cereal or puffed quinoa. If using chia seeds or flaxseeds, add them here as well. Mix everything together.

3. Prepare Wet Mixture: In a small saucepan, gently heat the nut...

Female cyclists, like all athletes, can face mental challenges as they approach the end of the cycling season. Maintaining motivation, staying focused, and managing fatigue become crucial during this time. Here are some strategies that can use to mentally continue training towards the end of the season:

1. Set Clear Goals: Define specific goals for the end of the season. Whether it's achieving a personal best time, completing a certain number of miles, or mastering a particular technique, having clear objectives can provide a sense of purpose and direction.

2. Break Down Training: Break down your training plan into smaller, manageable chunks. Focus on short-term goals and achievements to prevent feeling overwhelmed by the larger goal of the season's end.

3. Variety and Fun: Introduce variety into your training routine. Incorporate new routes, training partners, or activities to keep things interesting and prevent monotony. Finding joy in your training can help maintain motivation.

4. ...

Taking a mid-season break from professional cycling is essential for several reasons that benefit both the physical and mental well-being of the athletes. Here are some of the key importance of mid-season breaks:

1. Physical Recovery: Cycling is a physically demanding sport that puts a significant strain on the body, especially during races and intense training periods. A mid-season break allows cyclists to rest and recover from the accumulated fatigue, reducing the risk of overuse injuries and promoting overall physical health.
2. Mental Rejuvenation: Cycling is not just physically demanding; it can also be mentally taxing. Athletes face constant pressure to perform at their best, deal with competition stress, and handle the rigorous training routines. A break offers a chance to relax, unwind, and recharge mentally, which can improve focus, motivation, and overall mental resilience.
3. Injury Prevention: Continuous cycling without adequate rest can lead to overuse injuries, such as muscle...

The history of women's cycling is a fascinating journey that spans over a century, marked by milestones, challenges, and the ongoing fight for gender equality in the sport. Here is a brief overview of the history of women's cycling:

Late 19th and Early 20th Centuries:

• The early days of women's cycling coincide with the rise of the bicycle in the late 19th century. Bicycles provided women with newfound mobility and freedom.
• In the 1890s, women started participating in cycling races, but they faced societal opposition and prejudice.
• The first recorded women's cycling race took place in 1895, organized by the London-based Stanley Cycle Club.

1920s to 1950s:

• In the 1920s, women's cycling gained more recognition. The Women's Racing League was established in Britain in 1927 to promote women's cycling.
• The Union Cycliste Internationale (UCI), the governing body for cycling, held its first Women's World Championships in 1958 for road racing.

1960s to 1980s:

• The 1960s witnessed...

Virginia’s Blue Ridge TWENTY24 pro cycling team traveled north from their home base in Roanoke for the two-day Armed Forces Cycling Classic held June 3-4 in Arlington, VA. The team took the win both days in the 25th edition of the race.

The Armed Forces Cycling Classic, presented by The Boeing Company, is the region’s premier cycling event, open to professional athletes and cycling enthusiasts of all abilities with events throughout the weekend. Virginia’s Blue Ridge TWENTY24 assembled a powerhouse roster for the weekend’s pro races including current World and Olympic champion Jennifer Valente (USA), Cuban sensation Marlies Mejias (CUB), 40-time Mexican National Champion Sofia Arreola (MEX), 2023 Redlands overall GC winner Emily Ehrlich (USA), Dani Morshead (USA) who has been focused on track racing, and the team’s newest rider Laurel Quinones (USA). The team was directed by London Olympian Shelley Olds. 

The team assumed control of...

Here's a recipe for a salad jar that is perfect for travel. This recipe is designed to be layered in a jar to keep the ingredients fresh and prevent them from getting soggy. Feel free to customize the ingredients based on your preferences and dietary restrictions.

Ingredients:

For the dressing:

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

For the salad:

• 1 cup cooked quinoa or any other grain of your choice
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 cup bell peppers, diced
• 1 cup carrots, grated
• 1 cup cooked chicken breast or any protein of your choice (optional)
• 1/4 cup feta cheese, crumbled (optional)
• 1/4 cup nuts or seeds (e.g., almonds, sunflower seeds) for added crunch (optional)
• Fresh herbs (e.g., basil, cilantro) for garnish (optional)

Instructions:

1. In a small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, salt, and pepper to make the dressing. Set aside.

2. Start layering your salad...

As a high school mountain biker, there are several tips that can help you improve your skills and enjoy your riding experience. Here are some top tips for high school mountain bikers:

1. Safety first: Always prioritize safety when riding. Wear a properly fitting helmet, knee and elbow pads, and other protective gear. Familiarize yourself with trail rules and etiquette, and ride within your skill level.

2. Bike maintenance: Regularly maintain your bike to ensure it's in good working condition. Keep your tires inflated, brakes adjusted, and gears lubricated. Learn basic bike maintenance skills so you can fix minor issues on the trail.

3. Develop core strength: Building core strength is essential for stability and control while riding. Incorporate exercises like planks, sit-ups, and leg raises into your fitness routine to strengthen your core muscles.

4. Practice bike handling skills: Spend time practicing fundamental skills such as balance, cornering, braking, and shifting gears. Find a...

"Overall this weekend was a great opener to the World Cup season. It started off with a chaotic and fast short track, and I was very excited to be a part of the first ever U23 XCC! My XCO race was both a great first race and the first step of building towards the results and fitness I aspire to attain this season. I left it all out there on course and I think that’s really all one can ask for so I’m proud of my effort and even more motivated to get back to the drawing board and continue training for the next World Cup!" - Thanks for reading, Maddie 

Photos: Ross Bell Photo