http://www.backboneperformance.com/backblog daily 0.75 2022-02-15 http://www.backboneperformance.com/backblog/2019/1/18/b07toyoi4wfdi09cplno1hw0eyywd5 monthly 0.5 2019-01-18 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1547632571828-DRFTZF2329ELA429T48K/hayman-garage-2.jpg Blog - Making Endurance Great Again VR apps such as Zwift can make indoor riding a lot less boring, but most riders should still reduce their volume if riding endurance rides indoors. It’s also important not to get sucked into the competitive aspect if the goal is Endurance. Save the intensity for your hard days! https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1547635736350-U13YX0N46SS0BYA3LF7Y/MerckxRollers.jpg Blog - Making Endurance Great Again Including rollers in your indoor training regimen can help with leg speed, balance and concentration. If you’re Eddy Merckx, it might also be a the perfect time to have a talk with your daughter… https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1547717885012-6WELCN45A1AS4N874VCE/Flanagan.jpg Blog - Making Endurance Great Again Shalene Flanagan winning the NYC Marathon in 2017. This was the first time an American woman had won the race in 40 years. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1547636104567-UX2GZPVTHHLJ8G3YQ358/Descending.jpg Blog - Making Endurance Great Again Endurance rides are a good time to work on cornering, descending and other skills, but you should practice the skills that are in line with your level of ability and confidence https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1547717477461-KFQX1NQ4OQYCD0RAQEU5/commuter-bike-lights-testing-lowres636-8297.jpg Blog - Making Endurance Great Again You have to get to work one way of another. Why not use it as training? http://www.backboneperformance.com/backblog/2018/5/7/z monthly 0.5 2018-05-09 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1525875567044-YFFFZRFDPGC28YH4I39X/Abitibi.JPG Blog - Z 2015 Young Medalists Tour de l'Abitibi squad. From left: Bill Elliston, Zach Houlik, Chris Goguen, Alec Ratzell, Zach Lyons, Andrew Dapper, Marcello Cesario, Wyatt Goral and myself https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1525874769378-R4TT55IGSDLEEKHNHQXT/ZachColin.jpg Blog - Z Zach and I riding at the Hell of Hunterdon https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1525874838876-7C7YXSF3C8TS9XYM8YAY/SteelCity.jpg Blog - Z Placing 1-2-3-4 at the Steel City Showdown: Zach Houlik, Chris Meacham, Dakota Schaeffer and Greg Ratzell https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1525874872197-86LI62PGLIVIC60EETCN/TP2012.jpg Blog - Z 2012 Young Medalist Bronze medal winning Team Pursuit Squad: Will Pestcoe, Chris Meacham, Greg Ratzell and Zach Houlik https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1525874800621-NZGM9TT8M6YIRMFOY077/Battenkill.jpg Blog - Z Zach helping us all laugh at the breakfast table prior to the 2012 Tour of Battenkill http://www.backboneperformance.com/backblog/2018/3/21/the-difference-between-tactics-and-strategy monthly 0.5 2018-03-21 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1521647974689-YQI342OZCL84AK90LXRZ/CORVOS_00021305-0151.jpg Blog - The Difference between Tactics and Strategy https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1521647294257-2ISVGW2WMUFKO66PWU4D/Advance.jpg Blog - The Difference between Tactics and Strategy https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1521647602838-GGW9DGD4WOV0OMUZL6KL/6014-75-dpi-Somme-March-18.jpg Blog - The Difference between Tactics and Strategy Much of the captured territory of 1918 was strategically useless. To make things worse, without the protection of the trenches, casualties skyrocketed. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1521648208511-H3ALWCK8MRGALOPX5BVO/attack.jpg Blog - The Difference between Tactics and Strategy The best time to attack is usually when the pace is hard and the pack is strung out. http://www.backboneperformance.com/backblog/2017/1/9/indooroutdoor monthly 0.5 2017-12-04 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1483984280362-AQZXY005S6O13EZZ070X/image-asset.jpeg Blog - Indoor/Outdoor If you want to be able to perform at your best, able to generate the same power indoors as you can outdoors without your Heart Rate and Perceived Exertion going through the roof... you're gonna need a bigger fan. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1483642003149-O67QJXL4PRMBA90S6FK1/image-asset.jpeg Blog - Indoor/Outdoor https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1483984407037-V0VNQRKAXRZJTXWNKRV7/image-asset.jpeg Blog - Indoor/Outdoor The options for taking the boredom out of indoor riding keep getting cooler and cooler https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1483984835320-GGHAC18O77AZ9O7E14EM/image-asset.jpeg Blog - Indoor/Outdoor Looking ahead at the weather and finding creative ways to fit your training in is vital in the winter. Planning + Flexibility = Success https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1483985483992-6O13HVWTOYX05ZXK4ZC2/image-asset.jpeg Blog - Indoor/Outdoor Trying out new routes can help you do the right route for your workout, ride where the conditions are more accomodating and keep things fun. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1483985040377-DTFJZGFTPOWFGISK9MFA/image-asset.jpeg Blog - Indoor/Outdoor If you find long endurance rides boring, try listening to music, podcast or audiobooks. http://www.backboneperformance.com/backblog/2016/10/4/the-compass-of-body-composition-changes monthly 0.5 2016-10-04 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1474646059113-7QDU5JDAMV8PZIEXE13A/image-asset.jpeg Blog - The Compass of Body Composition Changes Don't make too much out of individual readings, it's the trends that are significant https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1474556022695-AHYYW3Z8KI00A368RYGN/image-asset.jpeg Blog - The Compass of Body Composition Changes A table with Body Fat % on the top row and Lean Body Mass on the Left Column. The values in the center represent Total Body Mass https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1474559191379-U3KOBHHXJXL1Z38KSEE3/image-asset.jpeg Blog - The Compass of Body Composition Changes https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1474557964866-1QRG9XVCH6629I55OMPZ/image-asset.jpeg Blog - The Compass of Body Composition Changes https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1474557475435-4PELZ7O4UZICPJSR2KW8/image-asset.jpeg Blog - The Compass of Body Composition Changes https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1474558702129-XAPRZT9PRV6OELZ9OKYD/image-asset.jpeg Blog - The Compass of Body Composition Changes https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1474560931569-ULYM5KDKCXKRN0867I6B/image-asset.jpeg Blog - The Compass of Body Composition Changes https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1474561335062-NVAENN9JQG5UJJKGRKOE/image-asset.jpeg Blog - The Compass of Body Composition Changes https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1474559840330-0UON1ZQCCP1THIX2BE6Q/image-asset.jpeg Blog - The Compass of Body Composition Changes https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1474560403362-DJMLHF94Q0M7LGCAHVBW/image-asset.jpeg Blog - The Compass of Body Composition Changes https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1474645327250-MGY5SOS4ROPHNJBP4CLY/image-asset.jpeg Blog - The Compass of Body Composition Changes A smart-scale measures weight, body fat % and possibly bone mass and water mass via electrical impedance https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1474645528445-9KYPG9D2IGXUG3FAD7BP/image-asset.jpeg Blog - The Compass of Body Composition Changes Naturally women tend to have a higher body fat % than men, but there is no formula to determine what is ideal or optimal for a given individual's performance or health. Nonetheless, body fat % is a much more meaningful measurement than Body Mass Index (BMI), which only takes height and weight into account. http://www.backboneperformance.com/backblog/2016/8/2/heartbreak-and-dissapointment monthly 0.5 2016-08-17 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1471452444546-AQC9G9LC9R6MW915WCI6/image-asset.jpeg Blog - Heartbreak and Dissapointment Just when it was starting to look like Vincenzo Nibali had the Olympic road race locked up, he crashed on the descent. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1471452043331-FA6WV6WSWX5DYEJSCDOL/image-asset.jpeg Blog - Heartbreak and Dissapointment Mara Abbott saw the Olympic gold medal, or any medal for that matter, vanish in the blink of an eye. http://www.backboneperformance.com/backblog/2016/2/3/real-endurance-rides monthly 0.5 2016-02-03 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1454515073218-FA95HSSUAXB5JYEQG5WA/image-asset.jpeg Blog - Real Endurance Rides https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1454514786680-HQS53FQS28NCZH3P58Y8/image-asset.jpeg Blog - Real Endurance Rides The chart to the left represents a "perfect" endurance ride. The center chart is almost perfect, with just a minute or two in Zone 3. The chart on the right shows way too much time in Zone 3 and even a little in Zone 4, despite the vast majority of the time being in Zone 1 and 2 heart rate https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1454514342411-16WJX6S51XEL2W2FBT2M/image-asset.jpeg Blog - Real Endurance Rides Using Zwift or other VR cycling programs can make indoor riding more tolerable. Just make sure you don't get sucked into going harder than you want to. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1454515290443-X8Z73BFYXQ8SS4TYT3KN/image-asset.jpeg Blog - Real Endurance Rides A power file from a steady flat endurance ride. As you can see, there are always some dips because of stop signs, red lights, traffic and technical descents but overall the power is steady, with less than 10% coasting. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1454514170960-AZARZP3WP0KZHPJOOTVN/image-asset.jpeg Blog - Real Endurance Rides At least one of these riders is not riding endurance http://www.backboneperformance.com/backblog/2015/12/16/el-nio monthly 0.5 2017-12-07 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1450383734290-PRL9E3DZO1JSHM81Q3DZ/image-asset.jpeg Blog - El Niño https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1450383806389-FM183LJQG63XDE0FPNRZ/image-asset.jpeg Blog - El Niño https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1450383648590-K3C8777OBLSPI9AWMD06/image-asset.gif Blog - El Niño http://www.backboneperformance.com/backblog/2015/12/11/too-much-of-everything monthly 0.5 2015-12-12 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1449867161429-R1E3FU9K8D5Y4LEJ3TJK/image-asset.jpeg Blog - Too Much of Everything https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1449867132832-TXAQ3O8BHSOSKHIZWU0A/image-asset.jpeg Blog - Too Much of Everything https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1449868516334-Q92YU8BTFY5B7ELQ0LFA/Picture+2.jpg Blog - Too Much of Everything Another day at the office https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1449867198831-R9113ROUA61XMK9XSBKP/image-asset.jpeg Blog - Too Much of Everything http://www.backboneperformance.com/backblog/2015/4/23/how-to-wash-your-bike monthly 0.5 2015-04-23 http://www.backboneperformance.com/backblog/2015/3/2/monday-morning-quarterbacking-omloop-het-nieuwsblad monthly 0.5 2015-03-02 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1425324344582-NLB6KTIXI5OJ8A1WK75G/image-asset.jpeg Blog - Monday Morning Quarterbacking: Omloop Het Nieuwsblad Watching the bike race with my daughter. After the race, she told me "Man, even I know that Etixx screwed that one up, and I'm only 3 months old!" https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1425325763671-Q20SKFIKR3SLSVGMSO7S/image-asset.jpeg Blog - Monday Morning Quarterbacking: Omloop Het Nieuwsblad I guess we probably should have known that Stannard was having a good day... http://www.backboneperformance.com/backblog/2015/2/16/surviving-winter monthly 0.5 2015-02-16 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1424112879079-SNQPTRN4LZDQ7HYIVD1I/indoorstudio.jpg Blog - Surviving Winter An indoor cycling class at Cadence Cycling and Multisport in Manayunk, Philadelphia, PA https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1424112798131-JS392YNLVMUEW4ITFP29/image-asset.jpeg Blog - Surviving Winter https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1424112330116-U7BOHR1U5T1FYDH80M5D/skating-cross-country-skier.jpg Blog - Surviving Winter It's not great weather for riding, but it's great for skiing! https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1424112221653-OWEJQ2GNQ0I5D3Q5XHMG/image-asset.jpeg Blog - Surviving Winter February 16th, 2015 in Philadelphia, PA http://www.backboneperformance.com/backblog/2014/10/6/cross-training-options monthly 0.5 2014-10-10 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1412771910059-0BFR5BBU1O9RZ5R21JYU/image-asset.jpeg Blog - Cross Training Options It's no accident that downhill skiers tend to make good descenders on the bike https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1412771749304-7C6DDHYG8W3M3W91EBFQ/image-asset.jpeg Blog - Cross Training Options Body Sculpting classes typically combine elements of weight and resistance training with elements of an aerobics/cardio class https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1412770872502-FUPV23JULI2HN6SFMZSM/image-asset.jpeg Blog - Cross Training Options These days Cyclocross is a primary goal for many people, but it started out as off-season cross training for road cyclists https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1412771366665-2OTV54IV6MK7PCVUWJKF/image-asset.jpeg Blog - Cross Training Options Suspension training allows athletes to either a) take away stability in order to add a balance aspect and work stabilizing muscles or b) support major muscle groups in order to isolate specific muscles https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1412770316275-640AXT76ZH3ELRHG1ZMJ/image-asset.jpeg Blog - Cross Training Options https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1412772176156-VBYMSLGTAGU1YJ9NJDKM/image-asset.jpeg Blog - Cross Training Options Skating is a great way to improve lateral muscle strength and get a good aerobic workouit https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1412771169384-9P99ZFU7ER0TRSQVGRHB/image-asset.jpeg Blog - Cross Training Options Weight training doesn't have to mean putting on a lot of extra mass or spending hours in the gym without any benefit on the bike, provided you have the right program and guidance http://www.backboneperformance.com/backblog/2014/9/29/what-to-look-for-in-your-cross-training monthly 0.5 2014-10-03 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1412344972930-V4DUQSX8TR1GX5DCSIPF/image-asset.jpeg Blog - What to look for in your cross training Hanging out at the coffee shop is sometimes the thing we miss most in the off season https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1412344568944-08JG4T60D3EWYQN9IBZ1/image-asset.jpeg Blog - What to look for in your cross training Swimming can be a great workout even for a novice, Because it is non-weight bearing, there is little chance of injury. Just make sure you don't drown! https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1412344005418-JLG7VXST9Z4AFFHI6OZR/plank2.jpg Blog - What to look for in your cross training Building up core strength will help you feel more comfortable, ride in a more aggressive position and transfer power to the pedals better, especially when standing or in high torque/low cadence situations. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1412346520098-77E54Y8PMXXXJ8OCNH9Z/sport-graphics-ice-skating-491268.gif Blog - What to look for in your cross training Whereas a speed skater's movements, for example, must be shown in 3D https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1412344207957-9L92WNWP30CIVY7WDM20/image-asset.jpeg Blog - What to look for in your cross training Plyometrics is a good way to help improve the power of explosive muscle contractions and to build bone density https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1412344716610-YTB1P80MHWUIQJO7M5F7/image-asset.jpeg Blog - What to look for in your cross training Yoga is a wonderful way to work on core strength, flexibility and perhaps most of all, focus and breathing. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1412344880528-IAY4TPDDYJDBTTL8P8RS/image-asset.jpeg Blog - What to look for in your cross training Though Crossfit could be the ideal cross training for some, it has come under fire lately because of the high rate of injury. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1412343916510-V5XT3P85C2PQELXX9ANT/image-asset.jpeg Blog - What to look for in your cross training https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1412356408574-W2IZB2VAUCZFVOVIN7YL/image-asset.jpeg Blog - What to look for in your cross training Cross Country skiing is great, if you live in the right climate, own the right equipment, and have access to groomed trails. For many others, however, it's not an option. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1412352478805-OXM23I27JYKGHAPTP2TO/image-asset.jpeg Blog - What to look for in your cross training It's important to find activities that are physically and mentally different from cycling https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1412346500066-7FKWM0ONUGTY4LSFNU7V/image-asset.gif Blog - What to look for in your cross training As you can see, the cyclist's movements can be shown in 2D https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1412344353533-EMEXLERE1XK2DZECZJK1/image-asset.jpeg Blog - What to look for in your cross training Chris Horner used cyclocross as a way to work on bike handling and maintain high intensity fitness in the off-season http://www.backboneperformance.com/backblog/2014/7/31/let-the-race-come-to-you monthly 0.5 2014-08-07 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1407428465549-7SAUIEE931NEHP85W2OH/image-asset.jpeg Blog - Let the race come to you You never know what can happen in a race so you better keep your head up https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1407429129457-TPC1C9OEICFO9PH5OKR0/image-asset.jpeg Blog - Let the race come to you https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1407430243458-DS04GJQEYH6L95G8ZJ0H/image-asset.jpeg Blog - Let the race come to you https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1407430722997-IPTR8AAHUZZ9MBB2D538/image-asset.jpeg Blog - Let the race come to you Rambo: not based on a true story https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1407428942438-IAFHF9M6BSFJ3LURRNSQ/image-asset.jpeg Blog - Let the race come to you That's a lot of data https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1407425140360-QL9K8WEB0VDI4O54RDZY/image-asset.png Blog - Let the race come to you "Never tell me the odds" - Han Solo http://www.backboneperformance.com/backblog/2014/7/22/cycling-fundamentals-braking monthly 0.5 2014-07-30 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1406733547037-8JDRKYUSFEHVVJK691US/image-asset.jpeg Blog - Cycling Fundamentals: Braking If you can'e pull your brake levers back most of the way to the handlebars, they are probably too tight https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1406735101335-QG0F1DPPJE9Y2UA3K75F/image-asset.jpeg Blog - Cycling Fundamentals: Braking When riders flip over their handlebars (aka "Endo"), it's usually because their front wheel has come to a complete and sudden stop and they are caught off guard with their weight too far forward. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1406733270748-VSGGY663EM1GCVL0NU3K/image-asset.jpeg Blog - Cycling Fundamentals: Braking As a sprinter, you have to learn to lay off the brakes and keep going as hard as you can, even if it looks like certain death awaits https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1406733741742-54FK2E5HEPTEDI8UB3N8/image-asset.jpeg Blog - Cycling Fundamentals: Braking Proper braking on descents will help you take better lines on the turns and give you the confidence to go faster on the straightaways https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1406732919259-5OFV4F9TW73KZFHN29R0/image-asset.jpeg Blog - Cycling Fundamentals: Braking Junior boys at the 2014 USA Cycling National Championship Criterium in Madison, WI https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1406734608530-V912NEYHYPIEAKYMNJWI/image-asset.jpeg Blog - Cycling Fundamentals: Braking Some rear tire slippage is inevitable in some conditions. Just make sure it is the rear, not the front! http://www.backboneperformance.com/backblog/2014/3/12/7-tips-to-help-you-make-better-use-of-your-time monthly 0.5 2014-04-11 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1397232038381-2R5ID11LPF0W32R3WO2X/image-asset.jpeg Blog - Making the most of your time You have to get to work somehow. Wouldn't a little more time on the bike be better than sitting in traffic in your car? https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1397232168663-Q9519SWQ0C77CUMU8G8Z/image-asset.jpeg Blog - Making the most of your time Your family will forgive probably forgive you for the occasional 3 hour ride turned 5 hour ride as long as you don't consistently make them your last priority. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1397230654565-BS8WBD8BH3I5CKM4YTFX/image-asset.jpeg Blog - Making the most of your time There are a lot of things athletes can do to improve recovery but for many, sleep deprivation is the elephant in the room https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1397231119860-J45UWQ9QR9GHU81DTDW7/image-asset.jpeg Blog - Making the most of your time Zach Bell spends some time in his Normatec boots in between track sessions. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1397230457867-PYIZKEVIAD53S9WDFRFA/image-asset.png Blog - Making the most of your time https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1397230495745-A5D1KDCBSVRTA2A4X3GW/image-asset.jpeg Blog - Making the most of your time You won't get healthy snacks out of vending machines, so you have to plan ahead http://www.backboneperformance.com/backblog/2014/4/1/10-things-the-pros-dont-want-you-to-know monthly 0.5 2017-04-01 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1396368073049-LAJRHUL03UPZZDDFPOVT/image-asset.jpeg Blog - 10 things the pros don't want you to know Izidro Nozal looking a bit crusty, but in the leader's jersey at the 2003 Vuelta a España. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1396367795285-LXDCL0YGP7JMDVIGEL1T/image-asset.jpeg Blog - 10 things the pros don't want you to know Example of properly fitting jersey but shorts that are too big https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1396367897981-K5NQWT8JRRZNFNXIT2IO/image-asset.jpeg Blog - 10 things the pros don't want you to know This is how they rolled back in the 70s... https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1396367499057-E378U07Z22A1RPJKW8K4/image-asset.jpeg Blog - 10 things the pros don't want you to know A properly slammed stem https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1396367697177-WSRAUWG0O35SXV60YZ28/image-asset.jpeg Blog - 10 things the pros don't want you to know David Millar demonstrates proper aerodynamic head placement https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1396367994834-Z2VSZE3HVJW9IEIJMD2J/image-asset.jpeg Blog - 10 things the pros don't want you to know Stay frustrated my friends https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1396368310581-2Q6D7WDNESGCBW23T6PZ/image-asset.jpeg Blog - 10 things the pros don't want you to know Belgian Superfoods https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1396367755172-UWP45OEQSYNB58QU0UAW/image-asset.jpeg Blog - 10 things the pros don't want you to know Example of a properly inflated tire https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1396368029277-NB7NPBZ8YZP69UF521OV/image-asset.jpeg Blog - 10 things the pros don't want you to know For quick weight loss, leave the bottles home next time http://www.backboneperformance.com/backblog/2014/3/4/locus-of-control monthly 0.5 2014-03-12 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1394658118428-MSLMQKRTQ2UYDPNWAWYK/image-asset.png Blog - Locus of Control https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1394660383875-TCYCOUH0971YVJ97M3R6/image-asset.jpeg Blog - Locus of Control https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1394659627013-L798ZPB8J9ZD250A5DCA/image-asset.jpeg Blog - Locus of Control You may not know how you will feel at the end of the race, but you'll certainly increase the chances of feeling good if you eat enough https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1394659981744-QJO0JQKMULPRZMXVLUR8/image-asset.jpeg Blog - Locus of Control Accidents can happen... that doesn't mean you can't make smart choices https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1394658295577-RE5AP0ZR6OZ8BZUJWEHO/image-asset.png Blog - Locus of Control http://www.backboneperformance.com/backblog/2014/2/15/threshold-explained monthly 0.5 2014-02-15 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1392485295000-YYI60YLQ0NL62VTZO4SH/VO2+max+Alex+Chiu+copyright.jpg Blog - Threshold Explained During a VO2 Max test, the rider breathes through a mask. Respiration rate, volume, % of CO2 and O2 are measured to determine efficiency, Ventilatory Threshold and maximal aerobic exertion capability. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1392484469420-01H099351QYSMF9G2E7B/FTHR+percentages.jpg Blog - Threshold Explained Percentages of FTHR and RPE for various FTHR levels. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1392484289951-8FHMP79A9U3INWGRHGXF/FTP+Percentages.jpg Blog - Threshold Explained Percentages of FTP for various FTP levels. The right hand column, RPE, is a rating for perceived exertion from 0 to 20, with 0 being lying in bed at rest and 20 being sprinting as hard as you can with no regard for pacing. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1392485928566-OXDDODERRMN0B3DMABDL/Testing.jpg Blog - Threshold Explained https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1392483471919-67FMZQVOZ03AFWOSBB4D/hqdefault.jpg Blog - Threshold Explained The Hybrid System Indicator gauge on a Toyota Prius. When the gauge is below the middle line, the car is running on battery power alone. When the gauge is over the line, the power comes from both battery and engine. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1392485166725-61DVJBIXJAB7QNED67KN/LTTest.jpg Blog - Threshold Explained Measuring blood lactate concentration with a portable lactate analyzer https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1392485665998-YTRY24B3WUAONWS53YPT/LemonadeStand.jpg Blog - Threshold Explained https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1392486209201-SWU0PQ16IXM06WTGT943/755px-TonyMartinWorldChampionITT.png Blog - Threshold Explained Tony Martin, 3 time World time trial champion. He's done it with a great aerodynamically efficient position, excellent focus and the ability to sustain a really, really high power. http://www.backboneperformance.com/backblog/2014/1/27/talkin-tires monthly 0.5 2014-02-10 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1390932245063-VJZD3LE60YDKZ2NGB9I9/2013-Mavic-Cosmic-CXR-80-Aero-Wheels-closeup01.jpg Blog - Talkin' Tires Who says there's no room for innovation on tires? Unfortunately, Mavic's CX01 "blade" is not UCI legal https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1390932045895-WO499KMPX3XJLNJJ1479/vittoria-pave.jpg Blog - Talkin' Tires Vittoria's Pave tires are in many ways the perfect all-around racing tire for less than ideal conditions. Excellent traction and puncture resistance without being too heavy to race on https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1391029684955-CC4DAYLBUCS0KLXQX0MD/clinchertubular.png Blog - Talkin' Tires The difference between a tubular and clincher rim. The tubular rim (on the left) requires the tire to be glued on with a few layers of strong glue. The clincher rim (on the right) hooks onto a bead in the clincher tire https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1390931394019-3RPYUNI3KNJYVKG3PR5S/trackcycling.jpg Blog - Talkin' Tires A wooden track is as close to a perfect surface as you will find, This means that you can get close to max allowable pressure because there isn't much need for suspension. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1391041377659-I52WYVW5GOJMYR0O8OC7/Fatbike.jpg Blog - Talkin' Tires Fat bikes are perfect for riding in the snow, but probably not worth it if you're only going to ride it 5 times per year https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1390931168843-OUUR26UV3OAPRGI88IJS/w240.jpg Blog - Talkin' Tires Example of a studded tire https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1391017598126-RXDIYINO9AN65U8EBMQO/ggp-tour-de-fat-fat-tire-bike.jpg Blog - Talkin' Tires https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1390931903574-NCX23CBVK7GGGRG1HTIV/Armadillo.jpg Blog - Talkin' Tires The Specialized Armadillo tire is a perennial favorite for off-season training. It may be heavy, but it's durability and puncture resistance are hard to beat https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1391020030860-WFCJHTT4G4NGOXRQCD9T/TirePressure2.jpg Blog - Talkin' Tires Recommended Tire pressure for different width tires, course conditions and rider weight. The first number is for the front tire, the second is for the rear tire. This chart assumes a 55%/45% weight distribution (rear/front). For mountain bikes, hybrids, cruisers and recumbents, the rear tire split will be higher and for TT/tri bikes the split will be closer to 50/50. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1390931748819-K4SU9JWBMEIDBD4L1NWC/2013-Paris-Roubaix-Niki-Terpstra1.jpg Blog - Talkin' Tires The cobbles of Paris Roubaix lead many riders to use 27mm tires http://www.backboneperformance.com/backblog/2013/10/28/3pzzhll13f9lwn5daw9m7oqrp3hhbo monthly 0.5 2014-01-22 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1390421816485-A9TSX0ZCFMXKKJ5V99BS/gloves.JPG Blog - What to wear, what to wear? As you can see, I have lots of different glove options because I often have issues with cold hands https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1390421841486-Z90LWLYFT6PB5B6HQYPG/booties.JPG Blog - What to wear, what to wear? My feet also get very cold so I like to have a lot of choices https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1390422257686-CFIZ73XMNJ9URCXQ767H/lake-cycling-mxz302-winter-snow-boot.jpg Blog - What to wear, what to wear? https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1390421749491-57X35Q52IER0B6O40CLJ/legs.JPG Blog - What to wear, what to wear? Knee and leg warmers are nice because they are easy to take off during a ride if it gets warmer https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1390421894901-TGY23RTOHJXIGO1CBYIA/baselayers.JPG Blog - What to wear, what to wear? All sorts of base layer options: short sleeve, long sleeve, sleeveless, thermal, wicking, warm weather... https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1390430730482-B4K8JM2HCCICOR8D32M3/ClothingMatrix.jpg Blog - What to wear, what to wear? This is my personal clothing matrix. Keep in mind that this will include my own biases, but it is a good starting point. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1390421785772-YUM0Y762CO6Y4ORXABGG/hats.JPG Blog - What to wear, what to wear? Different head covering options https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1390422233768-CNQW7US8VEVFDR0TPLUO/Winter-riding.jpg Blog - What to wear, what to wear? http://www.backboneperformance.com/backblog/2013/12/12/how-to-save-your-hard-earned-cash monthly 0.5 2013-12-19 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1387467136081-BE8VXJMIDLBJAGLMHRMV/5822607353_a35fdacd6d.jpg Blog - How to save your hard earned cash You can make your own gels using a few ingredients from the grocery store https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1387466840839-OAUVXLGVIMPIF39KMT8O/kirklee-carbon-fiber-bmx-bike2-600x398.jpg Blog - How to save your hard earned cash Looking to get your 5 year old the ultimate Christmas present? For only $8000, you can buy him this custom carbon fiber Kirklee https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1386874216181-EP62ZE20637CCU10UPI2/ttchart.jpg Blog - How to save your hard earned cash Chart of aero improvements, estimated time savings and cost from cyclingtips.au https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1387465831501-51AOWZTNEBGQ7Y7CC8PS/Cervelo_P5_Six_2012_Di2_Bike.jpg Blog - How to save your hard earned cash Cervelo P5. Note the integrated stem, handlebars, fork and front brake. Increasingly, more and more TT bikes are starting to have these same features (FYI, this is what I mean when I say "Superbike"). Unfortunately, they aren't cheap. This bike as pictured will run you $10,000 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1387467270832-IXGHB9LDXL9TRCTE7PYY/Saving-Money.jpg Blog - How to save your hard earned cash https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1387466543371-74IOW1NL19HLZTVSBGM2/chorus%252011.jpg Blog - How to save your hard earned cash Campagnolo Chorus 11 Speed gruppo. A lot less expensive than Record and only a tiny bit heavier. http://www.backboneperformance.com/backblog/2013/12/11/how-to-spend-your-hard-earned-cash monthly 0.5 2013-12-12 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1386875181547-XBLAWKLGS4AVSU218JC9/shaffer1.jpg Blog - How to spend your hard earned cash A bike fit can make you more comfortable, powerful, efficient, aerodynamic and safe. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1386794787671-RBJ9BNDOJMNDZHSQJDQD/1367405595011-1x3b6n9igck40-670-80.jpg Blog - How to spend your hard earned cash A fake Specialized Tarmac with the head tube sheared off. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1386874481089-WIOYON463JG1ANFPT2AA/Does-Money-Buy-Happiness.jpg Blog - How to spend your hard earned cash http://www.backboneperformance.com/backblog/2013/11/22/how-i-learned-to-stop-worrying-and-love-the-trainer-part-2 monthly 0.5 2013-12-04 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1385137351013-KKK4JDPYIM20SRANYF4C/TrainingPeaks-v3_0_20120112-Windows-Internet-Explorer_2012-01-16_13-57-08.png Blog - How I learned to stop worrying and love the trainer, part 2 Training Peaks is the most widely used tool out there for planning workouts and meals. A basic athlete edition is available at no charge, but if you really want to take it to the next level, get a coach. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1386194451008-7PXYADQ0WBKCP09EYDUJ/08phys_intro.jpg Blog - How I learned to stop worrying and love the trainer, part 2 http://www.backboneperformance.com/backblog/2013/11/19/how-i-learned-how-to-stop-worrying-and-love-the-indoor-trainer monthly 0.5 2013-11-22 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1385044765261-7R64AKLP1ZJ2RX87EIII/OutdoorIntervals2.jpg Blog - How I learned to stop worrying and love the trainer, part 1 Power file from an outdoor workout. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1385045939479-87R0N6562D9HQDD7HHXS/D12_0571_s.jpg Blog - How I learned to stop worrying and love the trainer, part 1 All you need for an indoor ride: fan, trainer, riser block, entertainment... all that's missing is the rider https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1385044865588-Y6C8FA24H0GI37QPQZY4/IndoorIntervals.jpg Blog - How I learned to stop worrying and love the trainer, part 1 Power file from the same workout, done indoors. Notice the difference? https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1385045667045-T9F139AO1MHK894XM5F5/Metro_bike_snow.jpg Blog - How I learned to stop worrying and love the trainer, part 1 Sometimes riding outside just isn't smart https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1385045090666-ZIP1MOYNIUGNDX5GSG1Q/turbo01.jpg Blog - How I learned to stop worrying and love the trainer, part 1 http://www.backboneperformance.com/backblog/2013/10/29/the-best-part-of-ourselves monthly 0.5 2013-11-22 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1383753435559-RRMORGQLGKHRXDT6P8HI/957988.jpg Blog - The best part of ourselves https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1383753566580-N3Y8SF8Q2H7VW0SU5MVP/lancethelook-med2.jpg Blog - The best part of ourselves "The Look" http://www.backboneperformance.com/backblog/2013/10/12/getting-past-the-excuses-for-poor-nutrition monthly 0.5 2013-11-19 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381684183593-OHTLZD9F0U458ZEM6ZAY/whole-paycheck1-300x280.png Blog - Getting Past the Excuses for Poor Nutrition https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381683767724-K8IKVHS03N9ZVBVR0F10/Healthy-Fast-Food.jpg Blog - Getting Past the Excuses for Poor Nutrition An example of a salad available at McDonalds. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381683066087-BCEESX00QCVVB32HYBS4/christian-bale-400x400.jpg Blog - Getting Past the Excuses for Poor Nutrition The things some people will do just to win an Oscar! For "The Fighter", Christian Bale got down to 122 pounds (he is 6 feet tall) https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381683472773-C9I6DN9TCKIMUYC22VNP/pc_parent_child_cooking.jpg Blog - Getting Past the Excuses for Poor Nutrition Cooking with your partner or parent can be fun and educational. Just make sure they don't cut your fingers off! https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381683362973-P1TU2EIZ9GA100C1HNHO/make-excuse.jpg Blog - Getting Past the Excuses for Poor Nutrition http://www.backboneperformance.com/backblog/2013/10/4/how-to-eat-right-simplified monthly 0.5 2013-11-19 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381590695079-ECY01EA9KWYV3129M99I/Harvard.jpg Blog - How to eat right, simplified https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381590937117-NULJOSAMTXL0VHDL1M9M/healthy-eating.jpg Blog - How to eat right, simplified https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1380912630477-2NRF0E9RYC1JSP2XMCDU/Vitamins-Minerals-in-food.jpg Blog - How to eat right, simplified https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381591046890-42O9DGIJX8LMIJFFIG0W/fzc_photo.jpg Blog - How to eat right, simplified Astute readers will notice that many of the above recipes are from The Feed Zone Cookbook. It's a great resource for cyclists. Simple, easy to make recipes designed with the special needs of cyclists in mind http://www.backboneperformance.com/backblog/2013/10/12/blackjack monthly 0.5 2013-11-19 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381589914229-KYL8ZO99FXUGHJ0SS3BF/19-dad-and-son-rough-housing-in-peach-grove-at-eckerts-farm.jpg Blog - Blackjack Roughhousing can be a great way to teach your children that competiveness can be fun and safe https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381589820850-IJ3K4XBAZ90QK8ZV2C6V/Blackjack_board.jpg Blog - Blackjack https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381590106894-FO3ODAS5MQ9TB2PG7CFM/ErikZabelMSR2004.jpg Blog - Blackjack In the 2004 Milan-San-Remo, Erik Zabel was so happy about winning the race that he... well, forgot to make sure that he had won first. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381589999049-FLV8WCV4PVH3SWP37IPA/blackjack-chart.gif Blog - Blackjack A basic strategy chart for blackjack. You don't need to memorize it just yet. The only thing to remember now is that the correct move depends on more than just what you have in your hand http://www.backboneperformance.com/backblog/2013/10/12/when-to-begin-end-and-pause-your-coaching monthly 0.5 2013-10-12 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381589290243-WKN0HNBK9GAKWFWCPQPJ/jets-cheerleaders-500-11.jpg Blog - When to Begin, End and Pause your Coaching Some people need a cheerleader for a coach... some people don't https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381589205700-DKHLWMEIKV8SNKQU1YQ5/Drill_instructor_at_the_Officer_Candidate_School.jpg Blog - When to Begin, End and Pause your Coaching Some people need a drill sergeant for a coach... some people don't https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381589402014-X5IY3BVYY7GZBAXTXR0Q/bike-chain-rusty.jpg Blog - When to Begin, End and Pause your Coaching If you don't have much time to ride, having a coach may be exactly what you need to help this from happening https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381589473917-Q1A1WW3P661TYSLMPHKG/hiking.jpg Blog - When to Begin, End and Pause your Coaching Fall isn't just cross training and time off the bike... it's also the most important time of the year to talk with your coach http://www.backboneperformance.com/backblog/2013/10/12/believe monthly 0.5 2013-10-12 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381588830600-1HP9UJHF346YSEQWR4CJ/8742249347_b6e9601e74.jpg Blog - Believe Robin wins the Puivelde Kermis in Belgium last week https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381588376575-DA0SWNDG0N06MEDJQMK6/MLA10861588%5B1%5D.jpg Blog - Believe https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381588739140-ML9PRT0CJWHSQH6FG407/hin_6108_670.jpg Blog - Believe Hincapie Devo team at Training Camp https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381588472785-6NQ8N599QX5QAK1X8PZ2/Olympics%2BDay%2B15%2BAthletics%2B7nZJzXzwI-Kl.jpg Blog - Believe The beauty of sport is not in watching super-heroes but in watching humans do the incredible https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381588664765-R74RXGN2LDQNQD3UR0O2/Gila-Stage-4-Kiel-Winning.jpg Blog - Believe What do you think of when you see this? Hopefully it's not slowly dying in a hospital bed http://www.backboneperformance.com/backblog/2013/10/12/eajufkfum76yrhgznzvpr2qygaro79 monthly 0.5 2013-10-12 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381587745415-V3RKX3J0T89MVCRGMN0M/muscle-fiber-types.jpg Blog - Sprinting: 10 seconds of the race, a week of second guesses We can't do anything to give ourselves a higher composition of Type IIB muscle fiber, but that doesn't mean we can't train to make our sprint better https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381587507520-OTY95DNKDMGLIFYAZ3K6/WorldsSprint.jpg Blog - Sprinting: 10 seconds of the race, a week of second guesses The Sprint at 2011 World Championships was slightly uphill, making it even more crazy https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381587551865-CS4Y6YR7UMBJIK0KLSKD/robert-forsteman-Quads.jpg Blog - Sprinting: 10 seconds of the race, a week of second guesses No amount of training will ever turn you into Robert Forsteman https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381587595651-44EDOYQOQVPM6K4EUSV4/PreRacePlan.jpg Blog - Sprinting: 10 seconds of the race, a week of second guesses Always start the race with a plan https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381587787921-5K2L6JESFMO9V5MKSITA/MMP+Curve.jpg Blog - Sprinting: 10 seconds of the race, a week of second guesses You may need to zoom in to see this chart. This is a mean maximal power curve, which plots time vs. the maximum power the rider has ever averaged for that time period. Notice that it is very steep for durations under 1 minute https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381587842007-BYZ3VKX6F8VNNMYJQ9XZ/GregSprint.jpg Blog - Sprinting: 10 seconds of the race, a week of second guesses Greg Ratzell (Team Young Medalists) wins the Criterium at the 2011 Green Mountain Stage Race with excellent form: hands in the drops for a lower center of gravity, weight back to keep the weight over the bottom bracket, and using his core and upper body to stabilize the bike so his legs can fire at full capacity https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381587676331-1707RVHPBER7NVNZFHLT/Sprintcrash.jpg Blog - Sprinting: 10 seconds of the race, a week of second guesses Few things are more frustrating (or more dangerous) than being boxed in for the sprint with nowhere to go http://www.backboneperformance.com/backblog/2013/10/12/stone-cold-dropped monthly 0.5 2013-10-12 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381586652162-YKE5X9TQKOHTN932CTZD/ColinafterCatskills.jpg Blog - Stone Cold Dropped Keeping it positive after a failure: easier said than done https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381586534613-CY5NTALPF2OYFXQM0XVX/ColinAlecBattenkill.jpg Blog - Stone Cold Dropped I still love racing, but for the most part I get more enjoyment out of coaching these days https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381586574615-4LW46RY0IKI87CP39YHU/ColinGMSR.jpg Blog - Stone Cold Dropped This is me at Green Mountain Stage Race in September with the Juniors (I wasn't racing). By that point I was almost ripping the stitches out of my shorts https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381586611060-DHTB8DKWVQJW2K6I08UF/ColinRiverton.jpg Blog - Stone Cold Dropped Taking turns at high speed requires practice https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381586460884-UZ1O5C2EJJ0W4SF5Y765/Colin+Battenkill+2012-1.JPG Blog - Stone Cold Dropped This is me winning the 30+ race at Battenkill in 2012, one week after I had been dropped at the Naval Yard Crit http://www.backboneperformance.com/backblog/2013/10/11/150-year-old-bike-racing-tactics monthly 0.5 2013-10-12 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381582094601-L9MXV5TCRU4MK9ZCQICO/amstelgoldrace.jpg Blog - 150 Year Old Tactics Knowing the course can mean the difference between making the break and being dropped https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381582033271-28TYYNGTAC9ADL51IB63/McClellan.jpg Blog - 150 Year Old Tactics General George McCleallan https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381582383113-NDHWJ80O7AQOX5SGPAMH/general_nathan_bedford_forrest_lg.jpg Blog - 150 Year Old Tactics Nathan Bedford Forrest leads a Calvary charge to smash through enemy lines at their weakest point https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381582456004-NJRKEQD4A9AK8DAZNTL3/bio+pic+of+robert+e+lee.jpg Blog - 150 Year Old Tactics General Robert E. Lee was arguably one of the best Generals in history but ultimately his overconfidence was his undoing https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381582504924-GAD95HSWKEFHVE6M8WUE/surrender5.jpg Blog - 150 Year Old Tactics Lee surrenders to Grant at Appomattox Court House https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381582216741-0CZSX6I0LS9YB1I0EXZ1/Voigt.jpg Blog - 150 Year Old Tactics Some times you just have to tell your legs to "shut up" https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381582010248-DVRZU68BA5S23K67GQ6A/Lincoln-Movie-Poster-1536x2048_extra_big.jpg Blog - 150 Year Old Tactics I haven't seen it yet, so don't tell me how it ends! https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381582062656-GKN2PKEN3UNPNWMJWPSR/grand-review-army-potomac-1500.jpg Blog - 150 Year Old Tactics McClellan reviews the Army of the Potomac https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381582160666-WTQ6U6DVNQT0H4599R7J/Wilderness.jpg Blog - 150 Year Old Tactics Despite horrific losses at the Wilderness, Grant stayed on the attack https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381582324212-4OR77OZ6H5EJG1IUZUQT/b_thomas_stonewall_jackson.jpg Blog - 150 Year Old Tactics Stonewall Jackson repeatedly achieved victory by outflanking his enemy http://www.backboneperformance.com/backblog/2013/10/11/more-on-weight-loss monthly 0.5 2013-10-11 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381505381912-GDXT8E3YH5EXMCH2WPQH/Balance.jpg Blog - More on Weight Loss https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381505463043-3X8ABNBZINY7IRBLDAI7/TimJohnsonGMSR.jpg Blog - More on Weight Loss Tim Johnson, overall winner of the 2012 GMSR https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381505418320-6FMDBLE0SN8EF7D5D5OS/EatingDisorders.jpg Blog - More on Weight Loss A skewed self-perception https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381505395382-8SPI0I3Q4E9XDW4PVI1X/AppGap.jpg Blog - More on Weight Loss App Gap is arguably the hardest finish of any race on the East Coast https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381505652023-2EKZOYLIROXC9SNT93RC/HappyCyclist.jpg Blog - More on Weight Loss Ultimately it's how you feel that matters most https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381505441107-DBZMG81VGB6XY4WCDYZC/johnsonMenCXW113-124-280x421.jpg Blog - More on Weight Loss Keep your eye on the ball! Johnson's main season goal was Cyclocross World Championships in early February http://www.backboneperformance.com/backblog/2013/10/11/fpgy8iq7pns74rxdjo20w2rkeiqlki monthly 0.5 2013-10-11 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381504542193-GTEIUB2YBPRO8ZW2SNIE/TanitaScale.jpg Blog - Counting Calories Tanita body fat monitors won't give you a very accurate number, but they can help make sense of day to day weight fluctuations due to hydration https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381504745631-95QLC6HG5DMSVUS9GRRH/untitled.png Blog - Counting Calories There's a middle ground between this... https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381504499898-JWPVE370BC10KBWBK6QJ/biggest-loser-shay-100221-02.jpg Blog - Counting Calories If you are morbidly obese you should probably try to lose weight as quickly as possible by any means necessary but for an athlete it's just not smart or safe. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381504483744-IYLATI8T1XR7MF387KXH/100g_label-85928.jpg Blog - Counting Calories Example of a European Food label https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381504557939-521NKKON9EKEKTWZ60T2/weight-loss.jpg Blog - Counting Calories https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381504773829-LT07NYRYTOJ76L1ATFXO/fat_cyclist.jpg Blog - Counting Calories And this https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381504527076-5LV3ZTMSUJAVBDH55VMG/RMRTest.jpg Blog - Counting Calories An RMR test is very simple: sit down and breath through a tube for 10-15 minutes http://www.backboneperformance.com/backblog/2013/10/11/cold-flu-season monthly 0.5 2013-10-11 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381501757135-EDCRWU6VZ7C5S994Q4E8/avoid_flu-320.jpg Blog - Cold & Flu Season Welcome to Cold & Flu Season! https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381501838154-RMC46JGXP6J90UPS3V0F/prescription_medicine_000017696353_620x350.jpg Blog - Cold & Flu Season No one wants to go on any medication unless it's really necessary, but at a certain point it can be necessary https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381502257348-5HBOKOJIRKRNKPOEOORS/Flushot.jpg Blog - Cold & Flu Season Get your flu shots! (You don't have to be quite so happy about it though) https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381501786299-HJMVSBPL7077PUDW5T2I/flu-prevention2.jpg Blog - Cold & Flu Season Gross! https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381501820572-Y2BV3C6HCCHM5YDPVLWK/rollers.jpg Blog - Cold & Flu Season If you have rollers, this is a great time to use them. Most rollers have low resistance, which should allow you to keep cadence high but power and heart rate low. And if your balance is off because of a head cold, you'll know it! http://www.backboneperformance.com/backblog/2013/10/11/happy-holidays monthly 0.5 2013-10-11 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381501603056-DFTVDO5QPO257TV2O7EE/wineparty.jpg Blog - Happy Holidays Drinking a glass of water in between alcoholic drinks can help keep you from drinking too much at holiday parties https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381501526103-61F28Y4PW2TZSMSUCIWI/trainer1.jpg Blog - Happy Holidays Sometimes it's easier to hop on the trainer the second you get home from work if you just don't think about it too much http://www.backboneperformance.com/backblog/2013/10/11/intermediate-power-training monthly 0.5 2013-10-11 http://www.backboneperformance.com/backblog/2013/10/11/has-strava-jumped-the-shark monthly 0.5 2013-10-11 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381500831317-837YRZY0GEP4Y6BCKR43/fonzie.jpg Blog - Has Strava Jumped the Shark? Advice to all owners of Strava stock: Sell! Sell! Sell! https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381500985313-VCPY20XW6GEBHBAAFX8O/020712-strava-office-002.jpg Blog - Has Strava Jumped the Shark? A team of Strava engineers fights tirelessly against Stava terrorism https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381501266719-DURGI3E5RLYV59JW0FZP/strava.jpg Blog - Has Strava Jumped the Shark? https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381501126540-E2JPK2YKV95WWU4RCYHO/reynolds.jpg Blog - Has Strava Jumped the Shark? Some styles never go out of fashion https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381500859906-PQTP01I33BK4KM0RIXCC/enhanced-buzz-14975-1245163661-5.jpg Blog - Has Strava Jumped the Shark? Sometimes it's hard to believe that the general public doesn't find cycling cooler http://www.backboneperformance.com/backblog/2013/10/11/strength-videos monthly 0.5 2014-01-29 http://www.backboneperformance.com/backblog/2013/10/11/core-exercise-videos monthly 0.5 2019-03-12 http://www.backboneperformance.com/backblog/2013/10/11/strength-training-webinar monthly 0.5 2013-10-11 http://www.backboneperformance.com/backblog/2013/10/11/u19lymmerd2039ojqjzk5gh4jhvds7 monthly 0.5 2013-10-11 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381499938418-78PM78QWKBEB5A1VVOTK/Lance.jpg Blog - The Secret Race It seems like Lance will keep lying until he has lost every single supporter https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381500299751-O7XC5TRAN2C0A8EPCRZQ/PantaniFestinaProtest.jpg Blog - The Secret Race Marco Pantani leads a "sit-in" to protest the exclusion of the Festina Team during the 1998 Tour. At least things got better in 1999, right? https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381499952612-QSWK6D57CN94H62WH64S/HincapieInterbike.jpg Blog - The Secret Race George Hincapie's reputation was unsullied even after he admitted to doping during his career https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381499971205-YI2UQUIGCQ6B9HXX03F0/Floyd06Tour.jpg Blog - The Secret Race Floyd Landis was the first rider to have his TdF win taken away after the race was over. We never would have thought that it would happen again. Certainly not 9 times in 12 years. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381500015716-PSEX4YS7J3O3DB4QTTY8/Tyler60minutes.jpg Blog - The Secret Race Tyler Hamilton first confessed to everything in his 2011 60 Minutes interview https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381500003885-X8QMUFU2WL7U41CZUUIG/secret-race-book-daniel-coyle-tyler-hamilton.jpg Blog - The Secret Race "The Secret Race" spells out all the ugly details about US Postal, Lance, and the world of doping in Cycling http://www.backboneperformance.com/backblog/2013/10/11/power-meter-basics monthly 0.5 2013-10-11 http://www.backboneperformance.com/backblog/2013/10/11/learning-from-dopers-and-nazis monthly 0.5 2013-10-11 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381498843508-ELQGMG1NFFUUQZH290AL/2000TDFpodium.jpg Blog - Learning from Dopers and Nazis The 2000 TDF podium. The title will now go to it's rightful owner. Yeah, right! https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381498376664-B58VUI2IDSRSGFUM59HU/2009_usa_cycling_pro_championships_greenville_scott_zwizanski_dave_zabriskie_tom_zirbel_victory_podium.jpg Blog - Learning from Dopers and Nazis The 2009 National Time Trial Championship podium. The top clean rider is standing on the left wearing the Bronze Medal https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381498221712-VW728ZBSWIX6WMVNU96K/2012-10-10-lance-armstrong-george-hincapie-4_3_r560.jpg Blog - Learning from Dopers and Nazis A lot, but one thing they both have in common: neither existed in a vacuum https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381498340801-UX1JTKQWD0W8I28A0XBY/DopersSuck.jpg Blog - Learning from Dopers and Nazis Dopers Suck T-shirt, available for only $20. Proceeds benefit this guy https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381498958981-9XACKXLNLB2U59YSO41Q/Sayno.gif Blog - Learning from Dopers and Nazis It's amazing that the "just say no" campaign didn't work. Maybe part of it has to do with the fact that the pictures of drugs reminded drug addicts of... well, drugs https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381498193956-1KCWZXSSP37RLKV0OSTO/hitler1.jpg Blog - Learning from Dopers and Nazis What's the difference between Lance and Hitler? https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381498414061-VTJG7ILLTZCK95CRX5PW/200px-Bundesarchiv_Bild_146-2004-0007%2C_Hans_Oster.jpg Blog - Learning from Dopers and Nazis General Hans Oster led a secret resistance movement and an assassination plot against Hitler. When his part in the plot was discovered he was hanged at Flossenburg Concentration Camp just days before it was liberated by the Americans. http://www.backboneperformance.com/backblog/2013/10/11/introduction-to-junior-racing monthly 0.5 2013-10-11 http://www.backboneperformance.com/backblog/2013/10/11/check-out-coach-brodies-videos monthly 0.5 2013-10-11 http://www.backboneperformance.com/backblog/2013/10/11/using-cross-training-for-an-effective-off-season monthly 0.5 2013-10-11 http://www.backboneperformance.com/backblog/2013/10/11/inside-the-mind-of-winners monthly 0.5 2013-10-11 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381497183487-Q4BJVVPPWN0F5R5CBFBE/TeamPursuit2012no2.jpg Blog - Inside the Mind of Winners The Young Medalist Team Pursuit squad finished in 3rd place at 2012 Junior Track National Championships behind 2 Garmin squads. https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381497039455-LWBEZ63ZC9N1DZKAS4HL/FrancoisMontreal.jpg Blog - Inside the Mind of Winners After being sidelined much of the 2012 season., Francois Parisien finished the year with a victory at the Tour of Elk Grove (UCI 2.1) and a 10th place finish at the Grand Prix Cyclist de Quebec (UCI Pro Tour) https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1381497407365-W7YDZ54EE0BF88LBEZJC/JaredFarmersville.jpg Blog - Inside the Mind of Winners Jared  Babik has always been known as a Criterium racer. In most road races he works for his teammates by covering the early breaks. However, at the  2012 Tour of Farmersville things didn't go exactly as planned and Jared  realized that the breakaway would stick. Overheated and cramping, he  never gave up and he found a way to win even in conditions that were not favorable to his talents http://www.backboneperformance.com/backblog/2013/10/11/cross-training-and-effective-use-of-your-off-season monthly 0.5 2013-10-11 http://www.backboneperformance.com/backblog/2013/10/11/new-blog monthly 0.5 2013-10-11 http://www.backboneperformance.com/backblog/category/Nutrition monthly 0.5 http://www.backboneperformance.com/backblog/tag/nutrition monthly 0.5 http://www.backboneperformance.com/backblog/tag/Off+season monthly 0.5 http://www.backboneperformance.com/backblog/tag/Cross+Training monthly 0.5 http://www.backboneperformance.com/events daily 0.75 2018-01-04 http://www.backboneperformance.com/events/2018/3/5/2018-west-virginia-training-camp monthly 0.5 2018-01-06 http://www.backboneperformance.com/events/2017/11/11/philly-dirty-dozen-f2cbs monthly 0.5 2017-11-08 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0.5 2014-06-03 http://www.backboneperformance.com/events/2014/8/7/outdoor-training-session monthly 0.5 2014-06-03 http://www.backboneperformance.com/events/2014/7/31/outdoor-training-session monthly 0.5 2014-06-03 http://www.backboneperformance.com/events/2014/7/24/outdoor-training-session monthly 0.5 2014-06-03 http://www.backboneperformance.com/events/2014/7/17/outdoor-training-session monthly 0.5 2014-06-03 http://www.backboneperformance.com/events/2014/7/10/outdoor-training-session monthly 0.5 2014-06-03 http://www.backboneperformance.com/events/2014/7/3/outdoor-training-session monthly 0.5 2014-06-03 http://www.backboneperformance.com/events/2014/6/26/outdoor-training-session monthly 0.5 2014-06-03 http://www.backboneperformance.com/events/2014/6/19/outdoor-training-session monthly 0.5 2014-06-03 http://www.backboneperformance.com/events/2014/6/12/outdoor-training-session monthly 0.5 2014-06-03 http://www.backboneperformance.com/events/2014/6/5/outdoor-training-session monthly 0.5 2014-06-03 http://www.backboneperformance.com/events/2013/11/21/indoor-cycling-class-fall-block monthly 0.5 2013-11-04 http://www.backboneperformance.com/events/2013/11/18/indoor-cycling-class-fall-block monthly 0.5 2013-11-04 http://www.backboneperformance.com/events/2013/11/14/indoor-cycling-class monthly 0.5 2013-11-04 http://www.backboneperformance.com/events/2013/11/11/indoor-cycling-class monthly 0.5 2013-11-04 http://www.backboneperformance.com/events/2013/11/7/indoor-cycling-class monthly 0.5 2013-11-04 http://www.backboneperformance.com/events/2013/11/4/indoor-cycling-workout-fall-block monthly 0.5 2013-11-04 http://www.backboneperformance.com/events/2013/11/4/philly-dirty-dozen monthly 0.5 2013-11-07 https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1383660072934-N4VNTQ65GM6PFMG62ZRZ/PhillyDD.jpg Events - Philly Dirty Dozen http://www.backboneperformance.com/welcome daily 1.0 2016-01-05 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https://images.squarespace-cdn.com/content/v1/51cdfc97e4b0d13e9248b3b7/1485359230742-1XHI6VQPKIPOZWDAP4P3/image-asset.jpeg Clothing Guide