News

  • How to Become Robust and Resilient

    In these challenging times, and those directly in front of us, it is important to focus on what you can control. You want your health, finances, and well-being (mental health, family support system, etc.) to be robust – strong, tough. At the same time, even people and things that are robust face difficult situations. Pushed, bent and stretched beyond what you thought you could endure. The feeling that you are barely holding on by the tips of your fingers. But…you are holding on. Resilience describes the ability to withstand and recover from difficult situations. All of us need that ability...

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  • Nimrahc Series Race Report

      "I’m a little disappointed and embarrassed by my overconfidence, but it does inspire me to train for a better performance next time.” It was not the first time I assigned myself a podium position before beginning a race. But the result was the worst – I logged a DNF (did not finish) within minutes of the start. My only hope is to improve within the series. I read the first event materials and saw my age group had an early start – 7:00 am. Yay! I love an early start and for a bonus, I’m in the first couple...

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  • Basic Home Strength Training Program for a Wide Range of People

      One of my cycling buddies, Alan, asked me if I knew of an at-home strength training or exercise program that is appropriate for his mother that has peripheral neuropathy. Yes, I do! The very basic strength training plan in this blog post is for anyone just beginning an exercise program. With the Coronavirus, many people are homebound looking for some exercise help. This is a great start. Here is the list of exercises you will do and why: Chair squat. Maintains leg strength and the ability to get yourself on and off the toilet. Step-up. Further maintains leg strength...

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  • Leadville 100 Mountain Bike Race Training and Racing Resources

      It is no secret that I love the Leadville 100 Mountain Bike Race. I have successfully completed the event 14 times out of 14 entries. If you got selected to toe the start line, first, congratulations! Second, you may need some help. Below is a list of links that has information to help you succeed. Best wishes and let me know how it goes! General info links here: https://galebernhardt.com/blogs/news/12707921-leadville-100-mountain-bike-race-race-across-the-sky-training-plan-resources Tough love here: https://galebernhardt.com/blogs/news/15102525-tough-love-advice-for-leadville-100-training-and-racing I have some variations on nutrition in recent years. You can read about those on my blog: https://galebernhardt.com/blogs/news/49862981-my-fat-burning-machine-nutrition-details-for-the-leadville-100-mountain-bike-race More tips here: https://galebernhardt.com/blogs/news/16662544-leadville-100-mountain-bike-race-plan-is-now-available Let me know if...

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  • Vegan Fat-Burning Machine athlete with fueling questions

    (Originally posted on the Fat-Burning Machine page) Q. I‘m a vegan-long-course triathlete - what would you suggest eating on long training rides and runs? Seems like every time I use gels or sports drink, my weight spikes the next day/few days - even if my training session is 3 to 5hrs + long...Paul A. Good question. For electrolytes, you might try using one of the drinks that have only the electrolytes and no sugars. The for carbohydrates, some athletes do much better with items they can chew - Clif Blocks, Stinger chews, etc. For some, this is still too much sugar...

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  • A recent study finds coffee is associated with improved sports performance in men and women

    When you read the column title, you might think to yourself, “Well duh! We’ve known that for a long time!” Not so fast. A very high percentage of scientific studies have been conducted on men only. The reason for this past behavior is that scientists didn’t want to make the study results more difficult to interpret due to a woman’s monthly hormone fluctuations. Thankfully, more scientists are using women in their studies and figuring out how to consider monthly hormone fluctuations. After all, women have to adjust and consider monthly cycle changes for some 40 years of their lives. When...

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  • Exercise-Induced Asthma (EIA) in Athletes

      From: JL Sent: Wednesday, October 2, 2019 2:33 PM To: gale@galebernhardt.com Subject: Exercised Induced Asthma Hi Gale, I happened to run across an article you wrote for Active.com regarding exercise induced asthma.  I had to reach out and thank you because the article contained so much valuable information.  It really hit home with me.  I'm an avid mountain bike rider and coach the local high school MTB team.  I ride with the team and our training rides are fairly hard.  The high school racers are young and strong!  Within the last 6 months or so, I noticed my cough...

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  • Mountain Bike from Copper Mountain over Searle Pass, Kokomo Pass to Camp Hale

    Dave Newman in the distance, riding the Colorado Trail near Guller Creek heading to Searle Pass.  This ride has been on my bucket list for a while now and I was able to talk my buddy Dave Newman into doing the ride with me. In this column, I’ll share photos from our day and some tips to help you succeed if you want to do this ride. Though we didn’t make it this easy on the file link I’ll provide later, the easiest way to connect to the Colorado Trail is via the east overflow parking lot at Copper Mountain,...

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  • Breck Epic Will Kick You in the Teeth, Then Rub Your Face in Your Ego – Served on a Silver Platter

      Thank you, sir, may I have another Stage, please? I knew Breck Epic would be difficult. It is a six-day mountain bike stage race in the Colorado mountains, Summit County. In my pre-race blog I wrote about the miles and elevation gain in each day, you can find that information at this link. I pre-rode every day except stage 5, so I knew what was in store for me. I did sign up and pay the entry fee before pre-riding any of the stages and in hindsight that was probably a good thing. I had every intention of writing...

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  • Pre-Race Anxiety

      This ailment is very common among endurance athletes. It typically begins rearing its ugly head in the two to three weeks prior to race day. A small itch, so to speak. The worst of it begins seven days out from the race and reaches peak intensity in the 24 hours prior to when the start gun fires. Some common ailment symptoms: Retail therapy and viva la Visa!   Athletes make multiple purchases online or at local stores – sometimes duplicating purchases “just in case.” In the worst scenarios, athletes will pay exorbitant amounts for next day delivery. Meltdowns over small...

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