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  • Jan 29, 2020

    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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  • Jan 28, 2020

    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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  • Oct 30, 2019

    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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  • Oct 04, 2019

    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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  • Sep 30, 2019

    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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  • Aug 19, 2019

    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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  • Aug 05, 2019

    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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  • Aug 01, 2019

    Breck Epic 2019

      Featured photo courtesy of Ron Kennedy The Breck Epic event has been on my bucket list for years – maybe eight or 10 years. My buddy Scott Ellis and I planned on doing the race in 2017. That did not happen so I’m doing it in 2019 with his spirit-support. What is Breck Epic? It is a six-day mountain bike stage race on the trails in Summit County, Colorado. Each stage starts and finishes in Breckenridge (at roughly 9,600 feet elevation.) At the sweet age of 61, I am concerned about simply finishing the event. I am told by...

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  • Aug 22, 2018

    8 Mountain Bikers Share How They Pack Their Bikes and Gear

    A great column with good information from top riders and coaches. I am featured along with these experts:  Bart Brentjens, Léandre Bouchard, Lorraine Truong, Rémy Absalon, Simon Zahner, Sonya Looney and Todd Wells See the entire story at this link. 

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  • Aug 17, 2018

    Altitude Training for Athletic Success - Part II

      Gale Bernhardt ©2018 The primary reason many athletes seek high altitude training locations is to help improve the oxygen carrying capacity of the blood and to increase the chemical in the body that makes oxygen more available to the muscles. In Part I we learned how the body responds in positive and negative ways to altitude stress. In Part II, we’ll look at strategies for training at altitude. Artificially live high and train low One training theory suggests you should live at a moderately high altitude and train at a lower one. This is commonly titled, “live high and...

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