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News
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Mar 12, 2014
Q and A - How to manage altitude for the Leadville 100 Mountain Bike Race
Read more →Q. I read your advise in 2012 on the Yahoo forum to get to Leadville around Wednesday before the Leadville 100 Mountain Bike Race. I'm racing again this year and I have the opportunity to go to Colorado three weeks early. I currently live in Minnesota. I'm wondering if you can give me your thoughts. What is best? Should I stay at Copper Mountain for two weeks then move up to Leadville? Stay in Copper the whole time, etc. In 2012, I stayed in Keystone for 10 days and felt miserable the entire time. On race day I was seeing...
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Mar 11, 2014
Clarification on swim pace for Muscular Endurance Distance swim card #3
Read more →Q. In "Swim Workouts for Triathletes" Muscular Endurance (Distance) card #3, it says Race Pace + :30. Does this mean go 30 seconds faster than race pace? What confuses me is it also says “swim each 50 1-5 sec. Faster than race pace” -- T. S. A. Hi T.S., First, thanks for picking up a copy of Workouts in a Binder for Triathletes. Sorry for the confusion on ME Distance #3. What is intended on the card is that your swim interval for the 300s is your race pace, plus 30 seconds. For example, let's say you can average 1:30's...
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Mar 06, 2014
Leadville 100 Mountain Bike Race (Race Across the Sky) Training Plan Resources
Read more →I like to help people succeed. That desire is certainly a big reason why I became a coach. I realize that each athlete needs a different solution. Individual athlete needs is why I offer one-on-one coaching, training plan consulting, ready-to-use online training plans and highly detailed training plans in book form. In this blog, let me focus on resources for self-coached athletes training for the Leadville 100 Mountain Bike Race - or any other 100-mile mountain bike race. First, this blog is a good start and I'll answer as many general training plan questions as I can. You can also...
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Mar 04, 2014
15 Tips on How to Score the Leadville 100 Mountain Bike Last Ass Trophy
Read more →The first year I race the Leadville 100 Mountain Bike Race, I managed to place last. Yes, that's right, the official last finisher. To be an official finisher, you must complete the race under 12 hours. My time was a comfortable 11:59:55 - I had an entire 5 seconds to spare! To commemorate that achievement, I was awarded the hind-quarter horse trophy - the Last Ass Award. I have one of only 20 of these trophies given over the last 20-years of racing. Should you want to score a Last Ass Award, I will share with you some of...
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Mar 03, 2014
Too many days of high intensity decreases fitness, the right dose improves endurance by 11 percent
Read more →Often I'm asked my opinion on the popular high-intensity interval training (HIIT) programs offered in various forms. In general, I'm not a fan. I believe that daily doses of high-intensity training is risky for injury and has limited positive benefits. Turns out, a recent study supports my opinion of "limited positive benefits" and takes it further. Daily HIIT sessions blunts or decreases fitness. One of my cyclists sent me a link to a recent column from the New York Times "How to Get Fit in a Few Minutes a Week." The column examined results of a couple of studies. In...
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Feb 27, 2014
Leadville 100 Mountain Bike Training Plan Success
Read more →Comments from a mountain biker that successfully completed the Leadville 100 Mountain Bike Race: Gale is a great coach! She took time to get to know me, the goals that I had and the time that I had to commit based on all of the other areas of my life. She built plans that worked with my schedule and pushed me to new levels of fitness. She was always there if I had questions about my training and about strategies for events. Gale offered the right amount of encouragement to keep me on track and make it across...
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Feb 24, 2014
Triathlon Training Plans Will Push Your Body In Several Ways!
Read more →It’s the new year and it’s the time for making changes, which means it’s time for taking your body and transforming it into the powerfully mobile body you’ve always wanted. Stop salivating over ads that show people with “rock-hard bods,” not when you can dive into a triathlon and turn your body into the very thing you desire. Triathlons typically encompass several different stages in a competition that’s composed of hundreds of people. It is one of the most prolific things you can do for your body and mind, as it often gives people an entirely different perspective on life....
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Feb 21, 2014
Uphill cycling decreases efficiency. What you can do about it when riding indoors.
Read more →Any cyclist that has been riding on the flats can tell you heading to the hills makes cycling much more difficult. Most riders think of strength-to-weight ratio as the cause for increased effort. Certainly carrying excess lard on your frame is one cause. Something that most cyclists don't consider is that riding uphill changes gross efficiency, pedaling technique and muscle recruitment. One study1 compared cycling at 0-percent, 4-percent and 8-percent grades and found that efficiency was significantly decreased at the 8-percent grade. As hill grade increased, there was an earlier onset of muscle activity in the pedal stroke for vastus...
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Jan 31, 2014
Gale Bernhardt Training Plans: Mountain Biking To The Max!
Read more →It's really hard to try and shoot for a 100-Mile mountain bike race, but we greatly respect the men and women that want to pursue this hefty mission. That's why we have devised the perfect training program, which has been proven to work, time and time again! This particular Gale Bernhardt training plan is setup to benefit the most avid of riders, and potentially help you reach the 100 mile mark in under 10 hours. We'll start off shooting for under the 12 mile mark, but shoot for achieving the advanced rider mark of under 10 hours. This specific Gale...
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Jan 28, 2014
70.3 Triathlon Training Plan Advice
Read more →Hi Gale: A friend and I used your Training Plans for Multisport Athletes (2nd ed.) to complete our first 70.3 a few years ago (Timberman).I've read a few tri books and really liked the layout and clarity in yours. We used table 16.2 (27 wk half tri plan) and took it pretty seriously sticking to zones and didn't miss too many workouts. We are signed up for #2 and will begin a 6 month plan in March. I went on your website for the first time to see if there was much new since 2007. My question is: Should we...