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		<title>Winter training on the Elite Avanti Smart Trainer</title>
		<link>https://pedalnorth.com/winter-training-on-the-elite-avanti-smart-trainer/</link>
		
		<dc:creator><![CDATA[Pedalnorth Website]]></dc:creator>
		<pubDate>Wed, 28 Jan 2026 11:37:09 +0000</pubDate>
				<category><![CDATA[Blog Post]]></category>
		<category><![CDATA[Bloggers]]></category>
		<category><![CDATA[Elite Cycle Trainers]]></category>
		<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Health and Lifestyle]]></category>
		<category><![CDATA[Kit Facts]]></category>
		<category><![CDATA[Kit Reviews]]></category>
		<category><![CDATA[Ladies Cycling]]></category>
		<category><![CDATA[Lifestyle]]></category>
		<category><![CDATA[Performance and Training]]></category>
		<category><![CDATA[Teo Sabina]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[Indoor Cycling]]></category>
		<guid isPermaLink="false">https://pedalnorth.com/?p=48010</guid>

					<description><![CDATA[Working in the mountain sports industry, and being a mountain runner and ski instructor, fitness is key. That means even on the worst of days, I have to find some form of training, to maintain my necessary fitness levels. Cycling is great – yes – but in snowy Transylvania, I need an indoor cycling option - time to try the Elite Avanti!]]></description>
										<content:encoded><![CDATA[<div id='layer_slider_1'  class='avia-layerslider main_color avia-shadow  avia-builder-el-0  el_before_av_textblock  avia-builder-el-first  container_wrap fullsize'  style='height: 751px; max-width: 1600px; margin: 0 auto;'  ><div id="layerslider_198_4dmvde0e4xxz"  class="ls-wp-container fitvidsignore" style="width:1600px;height:750px;margin:0 auto;"><div class="ls-slide" ><img decoding="async" width="1600" height="850" src="https://pedalnorth.com/wp-content/uploads/2026/01/Teo-indoors-on-Avanti-trainer.jpeg" class="ls-bg" alt="" srcset="https://pedalnorth.com/wp-content/uploads/2026/01/Teo-indoors-on-Avanti-trainer.jpeg 1600w, https://pedalnorth.com/wp-content/uploads/2026/01/Teo-indoors-on-Avanti-trainer-300x159.jpeg 300w, https://pedalnorth.com/wp-content/uploads/2026/01/Teo-indoors-on-Avanti-trainer-1030x547.jpeg 1030w, https://pedalnorth.com/wp-content/uploads/2026/01/Teo-indoors-on-Avanti-trainer-768x408.jpeg 768w, https://pedalnorth.com/wp-content/uploads/2026/01/Teo-indoors-on-Avanti-trainer-1536x816.jpeg 1536w, https://pedalnorth.com/wp-content/uploads/2026/01/Teo-indoors-on-Avanti-trainer-1500x797.jpeg 1500w, https://pedalnorth.com/wp-content/uploads/2026/01/Teo-indoors-on-Avanti-trainer-705x375.jpeg 705w" sizes="(max-width: 1600px) 100vw, 1600px" /><img decoding="async" width="941" height="265" src="https://pedalnorth.com/wp-content/uploads/2023/10/Elite_red_logo_2020-removebg-preview.png" class="ls-l ls-img-layer" alt="" srcset="https://pedalnorth.com/wp-content/uploads/2023/10/Elite_red_logo_2020-removebg-preview.png 941w, https://pedalnorth.com/wp-content/uploads/2023/10/Elite_red_logo_2020-removebg-preview-300x84.png 300w, https://pedalnorth.com/wp-content/uploads/2023/10/Elite_red_logo_2020-removebg-preview-768x216.png 768w, https://pedalnorth.com/wp-content/uploads/2023/10/Elite_red_logo_2020-removebg-preview-705x199.png 705w" sizes="(max-width: 941px) 100vw, 941px" style="top:598px;left:26px;width:355px;height:100px;"><ls-layer style="font-size:97px;top:38px;left:187px;color:rgba(252, 252, 252, 0.9);" class="ls-l ls-text-layer">Elite Avanti Interactive Trainer</ls-layer><ls-layer style="font-size:62px;top:339px;left:1127px;color:#ff73f1;" class="ls-l ls-text-layer">Teodora Sabina</ls-layer><a style="" class="ls-l" href="https://pedalnorth.com/" target="_self"><img decoding="async" width="500" height="500" src="https://pedalnorth.com/wp-content/uploads/2026/01/Pedal_North_600_pixel-removebg-preview.png" class="ls-img-layer" alt="" srcset="https://pedalnorth.com/wp-content/uploads/2026/01/Pedal_North_600_pixel-removebg-preview.png 500w, https://pedalnorth.com/wp-content/uploads/2026/01/Pedal_North_600_pixel-removebg-preview-300x300.png 300w, https://pedalnorth.com/wp-content/uploads/2026/01/Pedal_North_600_pixel-removebg-preview-80x80.png 80w, https://pedalnorth.com/wp-content/uploads/2026/01/Pedal_North_600_pixel-removebg-preview-36x36.png 36w, https://pedalnorth.com/wp-content/uploads/2026/01/Pedal_North_600_pixel-removebg-preview-180x180.png 180w" sizes="(max-width: 500px) 100vw, 500px" style="width:187px;height:187px;top:15px;left:0px;"></a><ls-layer style="top:297px;left:1154px;color:#faf0f0;" class="ls-l ls-text-layer">Athlete review by</ls-layer></div></div></div><div id='after_layer_slider_1'  class='main_color av_default_container_wrap container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-48010'><div class='entry-content-wrapper clearfix'>
<section  class='av_textblock_section av-mkxxmeub-5c348d7da532076a8493bd0e330ee840 '   itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div class='avia_textblock'  itemprop="text" ><h2>Winter training on the Elite Avanti Smart Trainer</h2>
<h3>An all-around athlete perspective</h3>
<h4><em>by Teodora Sabina</em></h4>
<p>Working in the mountain sports industry, and being a mountain runner and ski instructor, fitness is key. That means even on the worst of days, I have to find some form of training, to maintain my necessary fitness levels. Cycling is great – yes – but in snowy Transylvania it’s not always possible. Thankfully, Elite sent me a solution – their latest Avanti interactive cycle trainer!</p>
<p>The Elite Avanti smart trainer is an advanced interactive indoor cycling trainer designed to help athletes maintain and improve their physical condition during the winter season, when outdoor riding is often limited by cold temperatures, poor weather, and reduced daylight. By bringing the realism of outdoor cycling indoors, Avanti allows consistent, effective, and motivating training sessions regardless of external conditions. For me, physical activity in winter is totally different, since the days spent on the slopes are numerous, so it takes up a lot of my free time that I normally have to train, in summer days, for example. So, after a day spent in the cold, the trainer is the ideal partner to maintain my shape and continue my aerobic training for the following period.</p>
<h3>Accuracy &amp; reliability</h3>
<p>One of the key strengths of the Elite Avanti is its high level of accuracy and reliability. It features an integrated Optical Torque Sensor (OTS) power meter with an accuracy of ±1%, enabling precise measurement of power output. This accuracy is essential for structured training, as it allows riders to monitor effort, follow training plans based on power zones, and track performance improvements over time. Such precision makes winter workouts purposeful and comparable to outdoor riding data, ensuring continuity in training progression.</p>
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Another important advantage of the Elite Avanti is its quiet and smooth operation.</p>
<p>Thanks to its balanced flywheel and optimized resistance system, the trainer produces minimal noise, making it ideal for home use, even in apartments or shared living spaces. This allows riders to train early in the morning or late in the evening without disturbance, adding flexibility and convenience to winter training routines. So no more worries about disturbing while you are training.</p>
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<section  class='av_textblock_section av-mkxxo7fw-f0ca1b73a6c6a7f81c090cbd843cb900 '   itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div class='avia_textblock'  itemprop="text" ><h3>Connectivity is key</h3>
<p>Connectivity is a major highlight of the Avanti trainer. It supports ANT+, Bluetooth FTMS, and Wi-Fi connections, making it fully compatible with popular indoor cycling platforms such as Zwift, Trainer Road, Rouvy, and Elite’s My E-Training app. Through these platforms, riders can access structured workouts, virtual routes, group rides, and races, which significantly increase motivation and engagement during long winter periods. The interactive nature of these applications transforms indoor training from a repetitive task into an immersive and enjoyable experience.</p>
<p>Ease of use is another factor that makes the Elite Avanti particularly suitable for winter training. The trainer offers automatic calibration, reducing setup time and eliminating the need for frequent manual adjustments. Its sturdy construction ensures stability during intense efforts, while practical details such as foldable feet and an integrated carrying handle make storage and transport simple when space is limited. In terms of compatibility, the Elite Avanti works with a wide range of bicycles, including road, gravel, and mountain bikes, and supports various axle standards and cassette options. This flexibility allows riders to train on their own bike throughout the winter, maintaining proper riding position and muscle memory &#8211; small things, but essential for optimal preparation.</p>
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<section  class='av_textblock_section av-mkxxox10-09645061394484852611e2734539b168 '   itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div class='avia_textblock'  itemprop="text" ><h3>Indoor cycling with an outdoor feeling</h3>
<p>Overall, the Elite Avanti smart trainer is an effective and reliable solution for maintaining physical condition during the winter months, for a person with an active lifestyle, as well as a high-performance athlete. By combining precise power measurement, realistic resistance, quiet operation, smart connectivity, and ease of use, it enables consistent, data-driven, and engaging training sessions indoors. As a result, cyclists and athletes in general can preserve their fitness, build strength and endurance, and remain motivated all winter long, ready to return to outdoor training at full potential when conditions improve.</p>
<p>Living in the mountains of Transylvania, it&#8217;s not easy to replicate the terrain accurately with an interactive trainer. However, thanks to the Avanti, it is now possible to train on routes from the Carpathian Mountains without leaving the warmth of my apartment. Now, that&#8217;s got to be good for winter training! Coffee and a well calibrated and reliably realistic cycling trainer!</p>
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				</span><span class='av-structured-data'  itemprop="author" itemscope="itemscope" itemtype="https://schema.org/Person" ><span itemprop='name'>Pedalnorth Website</span></span><span class='av-structured-data'  itemprop="datePublished" datetime="2026-01-28T11:37:09+00:00" >2026-01-17 14:44:41</span><span class='av-structured-data'  itemprop="dateModified" itemtype="https://schema.org/dateModified" >2026-01-17 14:47:47</span><span class='av-structured-data'  itemprop="mainEntityOfPage" itemtype="https://schema.org/mainEntityOfPage" ><span itemprop='name'>ALÉ Cycling Cosmic jacket &#038; KLIMATIK K-ATMO 3.0 tights for women</span></span></span></article><article class='slide-entry flex_column  post-entry post-entry-45939 slide-entry-overview slide-loop-4 slide-parity-even  post-entry-last  av_one_fourth  real-thumbnail posttype-post post-format-standard'  itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><a href='https://pedalnorth.com/defining-cycling-culture-and-style/' data-rel='slide-1' class='slide-image' title='Defining Cycling Culture and Style'><img decoding="async" fetchpriority="high" width="180" height="180" src="https://pedalnorth.com/wp-content/uploads/2024/08/Robert-in-blue-Ale-and-Rudy-Project-Tralyx-July-2024-riding-uphill-180x180.jpg" class="wp-image-38745 avia-img-lazy-loading-not-38745 attachment-square size-square wp-post-image" alt="" srcset="https://pedalnorth.com/wp-content/uploads/2024/08/Robert-in-blue-Ale-and-Rudy-Project-Tralyx-July-2024-riding-uphill-180x180.jpg 180w, https://pedalnorth.com/wp-content/uploads/2024/08/Robert-in-blue-Ale-and-Rudy-Project-Tralyx-July-2024-riding-uphill-80x80.jpg 80w, https://pedalnorth.com/wp-content/uploads/2024/08/Robert-in-blue-Ale-and-Rudy-Project-Tralyx-July-2024-riding-uphill-36x36.jpg 36w" sizes="(max-width: 180px) 100vw, 180px" /></a><div class="slide-content"><header class="entry-content-header" aria-label="Slide: Defining Cycling Culture and Style"><h3 class='slide-entry-title entry-title '  itemprop="headline" ><a href='https://pedalnorth.com/defining-cycling-culture-and-style/' title='Defining Cycling Culture and Style'>Defining Cycling Culture and Style</a></h3><span class="av-vertical-delimiter"></span></header></div><footer class="entry-footer"></footer><span class='hidden'>
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			</item>
		<item>
		<title>Elite Summer Performance</title>
		<link>https://pedalnorth.com/elite-summer-performance/</link>
		
		<dc:creator><![CDATA[Pedalnorth Website]]></dc:creator>
		<pubDate>Thu, 17 Jun 2021 13:41:17 +0000</pubDate>
				<category><![CDATA[Blog Post]]></category>
		<category><![CDATA[Bloggers]]></category>
		<category><![CDATA[Elite Cycle Trainers]]></category>
		<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Health]]></category>
		<category><![CDATA[Health and Lifestyle]]></category>
		<category><![CDATA[Kit Reviews]]></category>
		<category><![CDATA[Larisa Chinces]]></category>
		<category><![CDATA[Larisa Lifestyle]]></category>
		<category><![CDATA[Lifestyle]]></category>
		<category><![CDATA[Performance and Training]]></category>
		<category><![CDATA[Robert Thorpe]]></category>
		<category><![CDATA[Robert Thorpe Lifestyle]]></category>
		<category><![CDATA[Training]]></category>
		<guid isPermaLink="false">https://pedalnorth.com/?p=22842</guid>

					<description><![CDATA[As we reach the middle of the year, Larisa and Robert write about how their use of the Elite interactive trainers has prepared them and ensured that they've got early season smiles on the long cycling miles. ]]></description>
										<content:encoded><![CDATA[
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<div  class='av-special-heading av-kq0wk9dd-4db571b0dbc6cc97337eeec6b6569928 av-special-heading-h2 blockquote modern-quote modern-centered  avia-builder-el-0  el_before_av_slideshow_full  avia-builder-el-no-sibling '><h2 class='av-special-heading-tag '  itemprop="headline"  >Elite Summer Performance</h2><div class='av-subheading av-subheading_below'><p>by Robert Thorpe &amp; Larisa Chinces</p>
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</div></div></div></div></div></div><img decoding="async" fetchpriority="high" class="wp-image-25280 avia-img-lazy-loading-not-25280"  src="https://pedalnorth.com/wp-content/uploads/2021/06/Larisa-in-Ale-ls-jersey-on-Scott-eMTB-in-mountains.jpg" width="1500" height="1125" title='Larisa in Ale ls jersey on Scott eMTB in mountains' alt=''  itemprop="thumbnailUrl" srcset="https://pedalnorth.com/wp-content/uploads/2021/06/Larisa-in-Ale-ls-jersey-on-Scott-eMTB-in-mountains.jpg 1500w, https://pedalnorth.com/wp-content/uploads/2021/06/Larisa-in-Ale-ls-jersey-on-Scott-eMTB-in-mountains-300x225.jpg 300w, https://pedalnorth.com/wp-content/uploads/2021/06/Larisa-in-Ale-ls-jersey-on-Scott-eMTB-in-mountains-1030x773.jpg 1030w, https://pedalnorth.com/wp-content/uploads/2021/06/Larisa-in-Ale-ls-jersey-on-Scott-eMTB-in-mountains-768x576.jpg 768w, https://pedalnorth.com/wp-content/uploads/2021/06/Larisa-in-Ale-ls-jersey-on-Scott-eMTB-in-mountains-705x529.jpg 705w" sizes="(max-width: 1500px) 100vw, 1500px" /></div></li></ul></div></div><div id='after_full_slider_1'  class='main_color av_default_container_wrap container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-48010'><div class='entry-content-wrapper clearfix'>

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<section  class='av_textblock_section av-aedhym2-6d6eac79a3b4134a2319bd8d8f043766 '   itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div class='avia_textblock'  itemprop="text" ><p style="text-align: justify;">Okay, so to a large extent we&#8217;re athletes and ex-athletes anyway here at Pedalnorth. However, trust us when we say that once the cold and damp weather comes, and the snow falls too, it becomes harder  and harder to carry out cycle specific training indoors. Yes, we can get out a set of rollers or on a turbo, but how has it benefitted our lead editors, Larisa and Robert here at Pedalnorth by having the very best interactive trainers from Elite &#8211; let&#8217;s find out. They come from either end of the cycling spectrum, with Larisa still racing and a young and dynamic athlete, and Robert being well, a mamil and former athlete who now feels more comfortable stopping for coffee than racing past a good cafe opportunity <img src="https://s.w.org/images/core/emoji/17.0.2/72x72/1f609.png" alt="😉" class="wp-smiley" style="height: 1em; max-height: 1em;" /> &#8211; so it&#8217;s a full spectrum analysis!</p>
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<p style="text-align: justify;">Normally, as spring moves on into summer, we&#8217;re just about adjusting to having been outdoors again, and we&#8217;re both slowly beginning to show the necessary improvements that bring smiles to the long cycling miles. However, before the smiles comes the pain and tired and aching legs, as the reality of the roads bites and attacks our post-hibernation bodies. Cycling is about adventure and it ought to be fun; we&#8217;re out in the amazing countryside and so maximising our time and our pleasure is important, and it&#8217;s in this area that we&#8217;ve both benefitted from using the Elite interactive trainers over winter and early spring.</p>
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<div  class='hr av-70v1ohm-6e7c840a3eb369a0e6a07985756bad15 hr-invisible  avia-builder-el-13  el_after_av_one_half  el_before_av_textblock '><span class='hr-inner '><span class="hr-inner-style"></span></span></div>
<section  class='av_textblock_section av-6osd3q2-a3559944ebe5896fb7e038f8d76043e3 '   itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div class='avia_textblock'  itemprop="text" ><p style="text-align: justify;">Like all of you reading this, when the warmth of the spring sun comes, we want to be outdoors again, and so yes, more often that not the rollers and the trainer are redundant and used for race warm up <em>(Larisa)</em>, or a wet weather backup plan <em>(Larisa &amp; Robert)</em> &#8211; the truth being that we both prefer riding outside than inside. What we&#8217;ve both noticed though, is the level of our cycling performance in early spring as we&#8217;ve moved back outside regularly, and how that early season performance has continued.</p>
<p style="text-align: justify;">Looking specifically at Robert first of all, he&#8217;s now a 55 year old former athlete, with family responsibilities and lots of other things that have happened, especially in relation to the pandemic; and so yes, his time for cycling, either indoors or outdoors has suffered. He should have been below par when he stepped across his bike and took on the steep climbs of Coverdale for the first time this spring &#8211; but no, he&#8217;s been consistently out-performing previous years, depsite having always used indoor rollers before. He&#8217;s simply not used rollers that allow him to alter the resistance, to measure performance, or to use interactive trainers like the Elite Suito, which when used in conjunction with the &#8216;My E-Training&#8217; app from Elite, allow him to ride his usual roads and to experience the climbs, all from the comfort of his home <img src="https://s.w.org/images/core/emoji/17.0.2/72x72/1f642.png" alt="🙂" class="wp-smiley" style="height: 1em; max-height: 1em;" /></p>
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<div  class='avia-image-container av-kq0xly4t-5121086117fe94f71ea41a094538a3c1 av-styling- av-img-linked avia-align-center  avia-builder-el-16  avia-builder-el-no-sibling '   itemprop="image" itemscope="itemscope" itemtype="https://schema.org/ImageObject" ><div class="avia-image-container-inner"><div class="avia-image-overlay-wrap"><a href="https://pedalnorth.com/wp-content/uploads/2021/06/Larisa-on-red-Scott-eMTB-in-Ale--1030x724.jpg" data-srcset="https://pedalnorth.com/wp-content/uploads/2021/06/Larisa-on-red-Scott-eMTB-in-Ale--1030x724.jpg 1030w, https://pedalnorth.com/wp-content/uploads/2021/06/Larisa-on-red-Scott-eMTB-in-Ale--300x211.jpg 300w, https://pedalnorth.com/wp-content/uploads/2021/06/Larisa-on-red-Scott-eMTB-in-Ale--768x540.jpg 768w, https://pedalnorth.com/wp-content/uploads/2021/06/Larisa-on-red-Scott-eMTB-in-Ale--705x496.jpg 705w, https://pedalnorth.com/wp-content/uploads/2021/06/Larisa-on-red-Scott-eMTB-in-Ale-.jpg 1500w" data-sizes="(max-width: 1030px) 100vw, 1030px" class='avia_image '  aria-label='Larisa on red Scott eMTB in Ale'><img decoding="async" fetchpriority="high" class='wp-image-25278 avia-img-lazy-loading-not-25278 avia_image ' src="https://pedalnorth.com/wp-content/uploads/2021/06/Larisa-on-red-Scott-eMTB-in-Ale-.jpg" alt='' title='Larisa on red Scott eMTB in Ale'  height="1055" width="1500"  itemprop="thumbnailUrl" srcset="https://pedalnorth.com/wp-content/uploads/2021/06/Larisa-on-red-Scott-eMTB-in-Ale-.jpg 1500w, https://pedalnorth.com/wp-content/uploads/2021/06/Larisa-on-red-Scott-eMTB-in-Ale--300x211.jpg 300w, https://pedalnorth.com/wp-content/uploads/2021/06/Larisa-on-red-Scott-eMTB-in-Ale--1030x724.jpg 1030w, https://pedalnorth.com/wp-content/uploads/2021/06/Larisa-on-red-Scott-eMTB-in-Ale--768x540.jpg 768w, https://pedalnorth.com/wp-content/uploads/2021/06/Larisa-on-red-Scott-eMTB-in-Ale--705x496.jpg 705w" sizes="(max-width: 1500px) 100vw, 1500px" /></a></div></div></div></div>

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<div  class='hr av-5fjh9ru-0a2d2f4c040e7778eee2b4e9a3ed584a hr-invisible  avia-builder-el-17  el_after_av_one_full  el_before_av_textblock '><span class='hr-inner '><span class="hr-inner-style"></span></span></div>
<section  class='av_textblock_section av-4xqfuqi-e4cbe69e8fe5fd9de547a06e14e5aa51 '   itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div class='avia_textblock'  itemprop="text" ><p style="text-align: justify;">Turning to Larisa and her overall performance starting the outdoor cycling season, as she said recently: &#8216;having used this app a lot and the Elite Nero interactive rollers, I’ve seen a good general improvement in my aerobic resistance and my endurance. Going back outside for early spring, it felt good, with less muscle soreness than usual at this early time of the season – even on longer rides of 70 km and longer. It definitely was a sign of improvement for me and I was enjoying the riding more, which is important and a nice feeling. Best of all, this improvement has put me ahead for the early season and has meant that I can enjoy myself more on challenging rides, as this improvement has continued into early summer.&#8217;</p>
<p style="text-align: justify;">Cycling is a sport yes &#8211; but it&#8217;s also a lifestyle and a culture. We&#8217;re connected to the hills emotionally and physically. We feel a drive to be out there exploring and we want to make the most of it. Thankfully, having the Elite Nero Rollers and the Direto XR interactive trainer allows this. Yes, these training devices aren&#8217;t necessarily cheap, but the technology that has gone into them and the benefit that they are clearly showing to Robert and me is proof of their value.</p>
<p style="text-align: justify;">We all love being outdoors and having fun on our bikes, and we&#8221;ll be doing so all summer long and into autumn. Thankfully, Elite have got our backs, and are a great insurance policy for wet and cold weather, and they&#8217;re already proving to be a great asset for both of us &#8211; just ask Strava and our cycling friends <img src="https://s.w.org/images/core/emoji/17.0.2/72x72/1f609.png" alt="😉" class="wp-smiley" style="height: 1em; max-height: 1em;" /></p>
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<a href='https://pedalnorth.com/elite-indoor-cycle-training/' class='avia-font-color-theme-color avia-button avia-button-fullwidth av-kq0y3q4m-65e7ab8aa7f5509761f8e899ebf97604 avia-icon_select-no avia-color-custom'   aria-label="READ MORE ABOUT ELITE TRAINERS &amp; BOTTLES"><span class='avia_iconbox_title' >READ MORE ABOUT ELITE TRAINERS &amp; BOTTLES</span><div class='av-button-description av-button-description-below'><p>Click Here</p>
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]]></content:encoded>
					
		
		
			</item>
		<item>
		<title>Common Newbie Running Mistakes</title>
		<link>https://pedalnorth.com/common-newbie-running-mistakes/</link>
		
		<dc:creator><![CDATA[Pedalnorth Website]]></dc:creator>
		<pubDate>Fri, 11 Dec 2020 12:03:39 +0000</pubDate>
				<category><![CDATA[Blog Post]]></category>
		<category><![CDATA[Bloggers]]></category>
		<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Health]]></category>
		<category><![CDATA[Health and Lifestyle]]></category>
		<category><![CDATA[Lifestyle]]></category>
		<category><![CDATA[Nadezhda Lifestyle]]></category>
		<category><![CDATA[Nadezhda Pavlova]]></category>
		<category><![CDATA[Nadezhda Triathlon and Training]]></category>
		<category><![CDATA[Performance and Training]]></category>
		<category><![CDATA[Training]]></category>
		<guid isPermaLink="false">https://pedalnorth.com/?p=20252</guid>

					<description><![CDATA[Often, the most common mistake beginner runners make is too much mileage, too fast and too soon. They go from nothing to relatively high-volume training in a short period of time. They get so excited and enthused about their running that they mistakenly think more is better. The results are injuries, loss of interest, and burn-out too quickly.]]></description>
										<content:encoded><![CDATA[
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<div  class='av-special-heading av-av_heading-ba0d3656ca553e4d52b70c9a22ca87ee av-special-heading-h2 blockquote modern-quote modern-centered  avia-builder-el-0  el_before_av_slideshow_full  avia-builder-el-no-sibling '><h2 class='av-special-heading-tag '  itemprop="headline"  >Common Newbie Running Mistakes</h2><div class='av-subheading av-subheading_below'><p>by Nadezhda Pavlova</p>
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</div></div></div></div></div></div><img decoding="async" fetchpriority="high" class="wp-image-20259 avia-img-lazy-loading-not-20259"  src="https://pedalnorth.com/wp-content/uploads/2020/12/Nadezhda-run-collage-2.jpg" width="1500" height="750" title='Nadezhda run collage 2' alt=''  itemprop="thumbnailUrl" srcset="https://pedalnorth.com/wp-content/uploads/2020/12/Nadezhda-run-collage-2.jpg 1500w, https://pedalnorth.com/wp-content/uploads/2020/12/Nadezhda-run-collage-2-300x150.jpg 300w, https://pedalnorth.com/wp-content/uploads/2020/12/Nadezhda-run-collage-2-1030x515.jpg 1030w, https://pedalnorth.com/wp-content/uploads/2020/12/Nadezhda-run-collage-2-768x384.jpg 768w, https://pedalnorth.com/wp-content/uploads/2020/12/Nadezhda-run-collage-2-705x353.jpg 705w" sizes="(max-width: 1500px) 100vw, 1500px" /></div></li></ul></div></div><div id='after_full_slider_2'  class='main_color av_default_container_wrap container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-48010'><div class='entry-content-wrapper clearfix'>

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<p style="text-align: justify;">As we get towards the end of 2020 and the New Year is close, lots of people will once again take up running as a means of getting fit. However, it’s important that when you begin running, that you take it steadily and that you don&#8217;t try to run your legs off! It can be exciting and you want to do your best &#8211; but it&#8217;s a time to accept your limitations and to build yourself into both distances and pace. Each willcome if you take your timeand stick to a plan.</p>
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<p style="text-align: justify;">1. Increase mileage gradually (no more than 10% weekly)<br />
2. Make sure to include easy runs and recovery days<br />
3. Mix things up and add some cross-training<br />
4. Don’t forget to give yourself a &#8220;rest week&#8221; every 3-4 weeks by dropping your mileage.</p>
<p style="text-align: justify;">To run fast, you need to run slow and be patient &#8211; and yes, it can “hurt” more than a speed workout <img src="https://s.w.org/images/core/emoji/17.0.2/72x72/1f609.png" alt="😉" class="wp-smiley" style="height: 1em; max-height: 1em;" /> . First of all, learn to run. Take slow and short distances so that you learn to control your breathing, and make sure that you learn your hydration needs &#8211; we’re all different and have different nutrition and hydration models to suit our uniqueness. Hydration is a key element and you can read my blog on hydration <a href="https://pedalnorth.com/exercise-hydration/">by clicking here.</a></p>
<p style="text-align: justify;">Get used to what your heart is telling you too. Your heart rate is important, so use a fitness watch and analyse it during and after your run. Don’t over-stride, as this can cause muscle strains and tears. Also, make sure to stretch things off for a few minutes afterwards.</p>
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<section  class='av_textblock_section av-2044xej-c31290663f00c325a01706c1bc184095 '   itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div class='avia_textblock av_inherit_color'  itemprop="text" ><p style="text-align: justify;">Once you’re comfortable with a short distance, slowly increase things until each new distance becomes comfortable. It’ll take a few weeks, but your patience will be rewarded. Running is a great way to stay fit and to trim down, but don’t rush into it. As the saying goes: &#8216;don&#8217;t try to run  before you can walk&#8217; <img src="https://s.w.org/images/core/emoji/17.0.2/72x72/1f609.png" alt="😉" class="wp-smiley" style="height: 1em; max-height: 1em;" /> Taking these small steps will maximise the benefits for you.</p>
<p style="text-align: justify;">Which is harder for you &#8212; a low heart rate run or a hard workout?</p>
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		<title>Triathlon Final Sprint</title>
		<link>https://pedalnorth.com/triathlon-final-sprint/</link>
		
		<dc:creator><![CDATA[Pedalnorth Website]]></dc:creator>
		<pubDate>Mon, 24 Aug 2020 13:53:26 +0000</pubDate>
				<category><![CDATA[Blog Post]]></category>
		<category><![CDATA[Bloggers]]></category>
		<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Health and Lifestyle]]></category>
		<category><![CDATA[Lifestyle]]></category>
		<category><![CDATA[Nadezhda Pavlova]]></category>
		<category><![CDATA[Nadezhda Triathlon and Training]]></category>
		<category><![CDATA[Performance and Training]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[Triathlon]]></category>
		<category><![CDATA[Triathlon Training Tips]]></category>
		<guid isPermaLink="false">https://pedalnorth.com/?p=18881</guid>

					<description><![CDATA[Need a final boost in your triathlon race/at the foot of a big climb/ at the end of a run or ride? We all do at times,it's perfectly normal. You seem to have done everything, but for some reason you just feel under power. You've followed your nutrition plan, yes - but that doesn't help at this moment; so what can you do?]]></description>
										<content:encoded><![CDATA[
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<section  class='av_textblock_section av-3x0grkr-152a910ceecc85a95c17a322ea3951ef '   itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div class='avia_textblock av_inherit_color'  itemprop="text" ><p style="text-align: justify;">Need a final boost in your triathlon race/at the foot of a big climb/ at the end of a run or ride? We all do at times,it&#8217;s perfectly normal. You seem to have done everything, but for some reason you just feel under power. You&#8217;ve followed your nutrition plan, yes &#8211; but that doesn&#8217;t help at this moment; so what can you do?</p>
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<section  class='av_textblock_section av-31np1rv-bf9dc20e8c01354c67cb39669cbfbf89 '   itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div class='avia_textblock av_inherit_color'  itemprop="text" ><p style="text-align: justify;">Even though there might be no time for carbs to be digested and absorbed, just rinsing the mouth with a 6% carbohydrate solution or just getting a hint of sweetness from a gel or energy drink could help you get to the finish line. Over the last few years, a number of studies have shown that you don’t even need to ingest carbohydrates to obtain a beneficial effect on performance. Just carbohydrate mouth rinsing tricks your body into performing better, as the mouth senses carbs and sends signals to the brain that more energy is on the way! Besides that, it’s a great mental lift, and allows your body to use any remaining energy stores! So it’s worth it to have that final gel or swig of an energy drink!</p>
<p style="text-align: justify;">Worse case, those wrappers you&#8217;ve held on to &#8211; absolutely&#8230; get sucking! Best case, use that last gel and move it around the inside of your mouth in a rinsing motion before you swallow it. Remember, anything counts at this final stage and getting the brain recognising a sugar rush will give you that extra boost to take you over the line.</p>
<p style="text-align: justify;">In terms of your own training and events to date, how do you find that little sprint at the end?</p>
<p><strong><em>Nadezhda Pavlova</em></strong></p>
<p><strong><em>Managing Editor, Tri &amp; Lifestyle</em></strong></p>
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]]></content:encoded>
					
		
		
			</item>
		<item>
		<title>Food Power For Triathletes</title>
		<link>https://pedalnorth.com/food-power-for-triathletes/</link>
		
		<dc:creator><![CDATA[Pedalnorth Website]]></dc:creator>
		<pubDate>Tue, 04 Feb 2020 22:12:10 +0000</pubDate>
				<category><![CDATA[Blog Post]]></category>
		<category><![CDATA[Bloggers]]></category>
		<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Health and Lifestyle]]></category>
		<category><![CDATA[Lifestyle]]></category>
		<category><![CDATA[Nadezhda Lifestyle]]></category>
		<category><![CDATA[Nadezhda Pavlova]]></category>
		<category><![CDATA[Nadezhda Triathlon and Training]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Performance and Training]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[Triathlon]]></category>
		<category><![CDATA[Triathlon Lifestyle]]></category>
		<category><![CDATA[Triathlon Nutrition]]></category>
		<guid isPermaLink="false">https://pedalnorth.com/?p=12139</guid>

					<description><![CDATA[Food is the fourth discipline in triathlon. When preparing for a triathlon race, you should pay close attention to your diet to proper recover from intense drills and get the energy for the following workout sessions.]]></description>
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<div  class='av-special-heading av-av_heading-89d8753397ce15074a1c4469a66c4d3d av-special-heading-h2 blockquote modern-quote modern-centered  avia-builder-el-1  el_before_av_hr  avia-builder-el-first '><h2 class='av-special-heading-tag '  itemprop="headline"  >Food is the fourth discipline </h2><div class='av-subheading av-subheading_below'><p>Nadezhda Pavlova</p>
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<div  class='hr av-k68dh8pi-1a6c39c7e4176be5934ab8596ba41cb7 hr-invisible  avia-builder-el-2  el_after_av_heading  el_before_av_textblock '><span class='hr-inner '><span class="hr-inner-style"></span></span></div><br />
<section  class='av_textblock_section av-k68dizd1-2939f25696e6769e9a491720162dcb55 '   itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div class='avia_textblock'  itemprop="text" ><p style="text-align: justify;">Food is the fourth discipline in triathlon. When preparing for a triathlon race, you should pay close attention to your diet to proper recover from intense drills and get the energy for the following workout sessions. <span id="more-12139"></span>If you constantly gobble on low-nutrient and “garbage” foods, your body will have a hard time restructuring your bones, repairing damaged muscles, restoring the immune system, and healing injuries. Strenuous and backbreaking training will make you require high-quality food. Especially for injured athletes, it is important that you take note of the quality of food you eat because it can either speed up or slow down your recovery period. Your triathlon training advice and programme should always include a nutrition plan.</p>
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<section  class='av_textblock_section av-k68dp3ly-a6b697627666d833f946f31007fc30bc '   itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div class='avia_textblock'  itemprop="text" ><ol>
<li style="text-align: justify;">Eating more natural foods, meaning less processed, will be good for your health and will speed up your recovery. Foods like vegetables, fruits, animal products, nuts, whole grains and the like will boost up your health and your training goals as well.</li>
<li style="text-align: justify;">Concentrate and take note of how you recover after workouts and the foods you eat that will help you recover. Write it down in a diary so that you can easily track down the recommended carbohydrate recovery intakes you will need in the future.</li>
<li style="text-align: justify;">Research has found out that eating foods with high-glycemic-index after a tough workout can effectively restore glycogen levels of high-carb athletes. This includes fruits and fruit juices, grains, potatoes, pasta, etc.</li>
<li style="text-align: justify;">Other research suggests that eating protein-rich foods before going to bed will remarkably improve the body’s ability to recover and repair from the damage. Plus, proteins may give you a good night’s sleep.</li>
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<div  class='avia-image-container av-k68dkfr8-dbf9fc5d42797dd3dab34343eb28c955 av-styling- avia-align-center  avia-builder-el-9  avia-builder-el-no-sibling '   itemprop="image" itemscope="itemscope" itemtype="https://schema.org/ImageObject" ><div class="avia-image-container-inner"><div class="avia-image-overlay-wrap"><img decoding="async" fetchpriority="high" class='wp-image-9343 avia-img-lazy-loading-not-9343 avia_image ' src="https://pedalnorth.com/wp-content/uploads/2019/11/Nadezhda-chill-out.jpg" alt='Nadezhda Pavlova' title='Nadezhda chill out'  height="818" width="1242"  itemprop="thumbnailUrl" srcset="https://pedalnorth.com/wp-content/uploads/2019/11/Nadezhda-chill-out.jpg 1242w, https://pedalnorth.com/wp-content/uploads/2019/11/Nadezhda-chill-out-300x198.jpg 300w, https://pedalnorth.com/wp-content/uploads/2019/11/Nadezhda-chill-out-1030x678.jpg 1030w, https://pedalnorth.com/wp-content/uploads/2019/11/Nadezhda-chill-out-768x506.jpg 768w, https://pedalnorth.com/wp-content/uploads/2019/11/Nadezhda-chill-out-705x464.jpg 705w, https://pedalnorth.com/wp-content/uploads/2019/11/Nadezhda-chill-out-450x296.jpg 450w" sizes="(max-width: 1242px) 100vw, 1242px" /></div></div></div></div>

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<div  class='hr av-k68dh8pi-1a6c39c7e4176be5934ab8596ba41cb7 hr-invisible  avia-builder-el-10  el_after_av_one_full  el_before_av_textblock '><span class='hr-inner '><span class="hr-inner-style"></span></span></div>
<section  class='av_textblock_section av-k68evmo7-94dc10df9fdf83ce4f787aa3eeb2f60a '   itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div class='avia_textblock'  itemprop="text" ><p style="text-align: justify;">Let&#8217;s take a look at the different food types, with some examples to help you out. This way you&#8217;ll get a better understanding of how to build up your own dietary planning for events and races, within your own triathlon training programme.</p>
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<section class='av_toggle_section av-2d2dgiz-1f3fb4a08733d12829b004e4e1fead20'  itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div role="tablist" class="single_toggle" data-tags="{All} "  ><p id='toggle-toggle-id-1' data-fake-id='#toggle-id-1' class='toggler  av-title-above av-inherit-border-color'  itemprop="headline"  role='tab' tabindex='0' aria-controls='toggle-id-1' data-slide-speed="200" data-title="CARBOHYDRATES (click to read)" data-title-open="" data-aria_collapsed="Click to expand: CARBOHYDRATES (click to read)" data-aria_expanded="Click to collapse: CARBOHYDRATES (click to read)">CARBOHYDRATES (click to read)<span class="toggle_icon"><span class="vert_icon"></span><span class="hor_icon"></span></span></p><div id='toggle-id-1' aria-labelledby='toggle-toggle-id-1' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color av-inherit-border-color'  itemprop="text" ><p style="text-align: justify;">Carbohydrates are the driving fuel that keeps athletes on the go for longer periods. Limited amounts of Carbohydrates are stored in the body which is later on burned for energy during aerobic and anaerobic exercises. This is commonly found in honey, jams, vegetables, pasta, cereals, bread, potatoes, and fruits. Carbohydrate-rich foods which include yogurt, milk, lentils, dried beans, peas, and corn also has protein in it. I&#8217;ve listed some of these foods also add fat to our diet below.</p>
<p><strong>Carbohydrate-Rich foods:</strong></p>
<ul>
<li>Oatmeal ½ cup (121g)</li>
<li>Whole Wheat Bread 1 slice (28 g)</li>
<li>Granola Low fat ½ cup (25 g)</li>
<li>Brown Rice ½ cup (82 g)</li>
<li>Quinoa 1/3 cup (56 g)</li>
<li>Potato baked ½ medium (86 g)</li>
<li>White wheat pasta 1/3 cup (46 g)</li>
<li>Corn on Cob 1 ear (77 g)</li>
<li>Chickpeas 1/3 cup (54 g)</li>
<li>Grapefruit 1 whole medium (236 g)</li>
<li>Banana ½ medium (14 g)</li>
<li>Kale ½ cups chopped (162 g)</li>
<li>Cauliflower 2 cups (200g)</li>
<li>Tomato raw 2 cups (246g)</li>
<li>Yogurt low fat 10oz (300ml)</li>
<li>Milk 4 tsp (28g)</li>
</ul>
</div></div></div></section>
<section class='av_toggle_section av-24v0bbf-5ee6877983e40954ccdcdbaed815bc43'  itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div role="tablist" class="single_toggle" data-tags="{All} "  ><p id='toggle-toggle-id-2' data-fake-id='#toggle-id-2' class='toggler  av-title-above av-inherit-border-color'  itemprop="headline"  role='tab' tabindex='0' aria-controls='toggle-id-2' data-slide-speed="200" data-title="FATS (click to read)" data-title-open="" data-aria_collapsed="Click to expand: FATS (click to read)" data-aria_expanded="Click to collapse: FATS (click to read)">FATS (click to read)<span class="toggle_icon"><span class="vert_icon"></span><span class="hor_icon"></span></span></p><div id='toggle-id-2' aria-labelledby='toggle-toggle-id-2' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color av-inherit-border-color'  itemprop="text" ><p style="text-align: justify;">The fat is the second-largest nutrient that gives energy to the body. It is highly suggested to get fat from monounsaturated sources and polyunsaturated sources rather than from saturated fats. Our body can produce different fatty acids; however, alpha-linoleic acid and linoleic acid, two essential fatty acids, must be taken from the food we eat. Also, foods rich in fat help our body absorb fat-soluble vitamins like vitamins A, E, D, K, and carotenoids.</p>
<p style="text-align: justify;"><strong>Recommended serving of Monounsaturated fats (5 grams per serving)</strong></p>
<ul>
<li style="text-align: justify;">Avocado 1/8</li>
<li style="text-align: justify;">6 Almonds</li>
<li style="text-align: justify;">10 Peanuts</li>
<li style="text-align: justify;">6 Cashews</li>
<li style="text-align: justify;">1 tsp of Olive Oil</li>
</ul>
<p><strong> Recommended serving of Polyunsaturated fats (5 grams per serving)</strong></p>
<p>Seeds: pumpkin, flaxseed, sunflower, pumpkin<br />
1 tsp of Pine Nuts</p>
</div></div></div></section>
<section class='av_toggle_section av-1ramfsb-ed37fd3d986cb33a02fabbe1cd919438'  itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div role="tablist" class="single_toggle" data-tags="{All} "  ><p id='toggle-toggle-id-3' data-fake-id='#toggle-id-3' class='toggler  av-title-above av-inherit-border-color'  itemprop="headline"  role='tab' tabindex='0' aria-controls='toggle-id-3' data-slide-speed="200" data-title="PROTEIN (click to read)" data-title-open="" data-aria_collapsed="Click to expand: PROTEIN (click to read)" data-aria_expanded="Click to collapse: PROTEIN (click to read)">PROTEIN (click to read)<span class="toggle_icon"><span class="vert_icon"></span><span class="hor_icon"></span></span></p><div id='toggle-id-3' aria-labelledby='toggle-toggle-id-3' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color av-inherit-border-color'  itemprop="text" ><p style="text-align: justify;">Protein is essential for the maintenance of fluid balance, Production of RBC, hormone, and enzymes, pH balance of bodily fluids, repair of muscle tissue, and cell synthesis.</p>
<p style="text-align: justify;">Our bodies need 20 amino acids for optimal function; however, our bodies only make 11 non-essential amino acids. Thus, the other 9 essential amino acids must be obtained through our diet. Animal and plant foods are considered to be protein-rich foods. Food from animal sources contain more concentrated protein while there are also other certain plants contain more proteins than other plant foods. Some sources also contain a good amount of saturated fat and healthy fat. One classic example is a fatty fish that is rich in Omega-3 while the prime rib contains substantial amounts of undesirable saturated fat. Vegetarian athletes must still take ample amounts of protein from plant foods in order to reach the recommended protein intake.</p>
<p style="text-align: justify;">Fueling for training should support optimal training adaptations where race-day fueling should support maximal performance. And that can mean drastically different carbohydrate ratios depending on where you’re at in your training cycle.</p>
</div></div></div></section>
</div>

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<div  class='avia-image-container av-k68dkfr8-c65a3017d18ceec7e1145e3b8b136303 av-styling- avia-align-center  avia-builder-el-15  avia-builder-el-no-sibling '   itemprop="image" itemscope="itemscope" itemtype="https://schema.org/ImageObject" ><div class="avia-image-container-inner"><div class="avia-image-overlay-wrap"><img decoding="async" fetchpriority="high" class='wp-image-9820 avia-img-lazy-loading-not-9820 avia_image ' src="https://pedalnorth.com/wp-content/uploads/2019/11/Nadezhda-stretch-1.png" alt='Nadezhda Pavlova triathlete' title='Nadezhda stretch'  height="538" width="808"  itemprop="thumbnailUrl" srcset="https://pedalnorth.com/wp-content/uploads/2019/11/Nadezhda-stretch-1.png 808w, https://pedalnorth.com/wp-content/uploads/2019/11/Nadezhda-stretch-1-300x200.png 300w, https://pedalnorth.com/wp-content/uploads/2019/11/Nadezhda-stretch-1-768x511.png 768w, https://pedalnorth.com/wp-content/uploads/2019/11/Nadezhda-stretch-1-705x469.png 705w, https://pedalnorth.com/wp-content/uploads/2019/11/Nadezhda-stretch-1-450x300.png 450w" sizes="(max-width: 808px) 100vw, 808px" /></div></div></div></div>

<style type="text/css" data-created_by="avia_inline_auto" id="style-css-av-k68dh8pi-1a6c39c7e4176be5934ab8596ba41cb7">
#top .hr.hr-invisible.av-k68dh8pi-1a6c39c7e4176be5934ab8596ba41cb7{
height:15px;
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</style>
<div  class='hr av-k68dh8pi-1a6c39c7e4176be5934ab8596ba41cb7 hr-invisible  avia-builder-el-16  el_after_av_one_full  el_before_av_textblock '><span class='hr-inner '><span class="hr-inner-style"></span></span></div>
<section  class='av_textblock_section av-k68evmo7-94dc10df9fdf83ce4f787aa3eeb2f60a '   itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div class='avia_textblock'  itemprop="text" ><p style="text-align: justify;">We can break our race and prep nutrition down into several stages.This way we ensure that the body gets the right fuel at the right time,for the right purpose. In effect, we&#8217;re maximises the way in which the body operatesby giving ourselves just what it requires and nothing else.</p>
</div></section>
<div  class='togglecontainer av-k68ep06r-98e5f43c769540829aa59a4bb05883f5  avia-builder-el-18  el_after_av_textblock  el_before_av_hr ' >
<section class='av_toggle_section av-1kz4pjf-1195ce93cc215b0cd88fb9d006fcbda9'  itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div role="tablist" class="single_toggle" data-tags="{All} "  ><p id='toggle-toggle-id-4' data-fake-id='#toggle-id-4' class='toggler  av-title-above '  itemprop="headline"  role='tab' tabindex='0' aria-controls='toggle-id-4' data-slide-speed="200" data-title="PREPARATION PHASE (click to read)" data-title-open="" data-aria_collapsed="Click to expand: PREPARATION PHASE (click to read)" data-aria_expanded="Click to collapse: PREPARATION PHASE (click to read)">PREPARATION PHASE (click to read)<span class="toggle_icon"><span class="vert_icon"></span><span class="hor_icon"></span></span></p><div id='toggle-id-4' aria-labelledby='toggle-toggle-id-4' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color '  itemprop="text" ><p style="text-align: justify;">In the course of the preparation phase, the main focus is to build strength and a good endurance base. Thus, exercise usually starts slow, and as the phase progresses, the intensity and volume increases. This causes a noteworthy increase in the athlete’s carbohydrate, protein, and fat requirement.</p>
<p style="text-align: justify;">During low training sessions or moderate training of less than an hour, an athlete will require a carbohydrate intake of 5-7 g/kg and 1g/kg of fat to help sustain the athlete.</p>
<p style="text-align: justify;">When the training intensifies to more than 2 hours every day, athletes are also suggested to increase carbohydrates and fat intake to 6-10g/kg and 1-1.2 g/kg respectively.</p>
<p style="text-align: justify;">Upon reaching the end of the preparation phase, athletes will be subjected to moderate to high-intensity training that could reach up to 4 hours. Thus, certain adjustments have to be done on the carbohydrate intake. The athlete may, then, be required to take 8-12g/kg of carbohydrates to help him endure the program.</p>
<p style="text-align: justify;">The recommended daily intake of protein for most athletes is 1-1.8g/kg on average; this also depends on the athlete’s body composition goals. For instance, athlete who wish to lose weight may take a little higher protein intake to satisfy hunger and cover-up fat-free mass. Also, athletes who wish to build a leaner built should also consider taking higher amounts of protein as well.</p>
<p><strong>Fueling Needs for Exercise</strong></p>
<ul>
<li style="text-align: justify;">For exercise less than 45 minutes: No carbohydrates are typically needed, but be sure to maintain your hydration and to fuel yourself with some carbohydrates post-exercise.</li>
<li style="text-align: justify;">For exercise less than 90 min. There is rarely a need to take in calories during any workout under 90 minutes, especially moderate intensity workouts. This means most of your training under 90 minutes, and under an hour, can be done without supplemental nutrition. Of course, you should always drink water and some electrolytes specially in hot conditions.</li>
<li style="text-align: justify;">For exercise lasting 1 to 2 hours: Up to 30-60g/hour of carbohydrates, or approximately 240 calories/hour. If you are fueling with gels or solids, be sure to follow consumption with appropriate amount of water.</li>
<li style="text-align: justify;">For exercise lasting 2 or more hours: Up to 60-75g/hour carbohydrates, or approximately 300 calories/hour. Maintaining proper nutritional balance is vital when exercising at this duration.Knowing not to overfill your stomach to find that right balance will really help you improve your performance not only in training but in races as well.</li>
</ul>
</div></div></div></section>
<section class='av_toggle_section av-1asoep7-0683b14cae6e99846e432081fa158b0c'  itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div role="tablist" class="single_toggle" data-tags="{All} "  ><p id='toggle-toggle-id-5' data-fake-id='#toggle-id-5' class='toggler  av-title-above '  itemprop="headline"  role='tab' tabindex='0' aria-controls='toggle-id-5' data-slide-speed="200" data-title="COMPETITION PHASE (click to read)" data-title-open="" data-aria_collapsed="Click to expand: COMPETITION PHASE (click to read)" data-aria_expanded="Click to collapse: COMPETITION PHASE (click to read)">COMPETITION PHASE (click to read)<span class="toggle_icon"><span class="vert_icon"></span><span class="hor_icon"></span></span></p><div id='toggle-id-5' aria-labelledby='toggle-toggle-id-5' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color '  itemprop="text" ><p style="text-align: justify;">During this phase, the intensity and volume of exercise continue to increase depending on the schedule of the competition. The focus, now, for more advanced athletes would be to increase agility and power. Based on the intensity and volume of the drills, athletes will usually start out with a moderate training level that requires an intake of carbohydrates of 5-7g/kg, protein of 1g/kg, and fat of 1g/kg.</p>
<p style="text-align: justify;">As the phase advances, the athlete may be required to do moderate to high-intensity training that could last up to 5-6 hours. With this, endurance athletes may profit from taking 8-12g/kg of carbohydrates. This will guarantee that protein will not be used for energy. And because of this, protein intake for these athletes may slightly decrease.</p>
</div></div></div></section>
<section class='av_toggle_section av-lspkob-0050a2ce4e34dd04a3b2843e29ef3949'  itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div role="tablist" class="single_toggle" data-tags="{All} "  ><p id='toggle-toggle-id-6' data-fake-id='#toggle-id-6' class='toggler  av-title-above '  itemprop="headline"  role='tab' tabindex='0' aria-controls='toggle-id-6' data-slide-speed="200" data-title="TRANSITION PHASE (click to read)" data-title-open="" data-aria_collapsed="Click to expand: TRANSITION PHASE (click to read)" data-aria_expanded="Click to collapse: TRANSITION PHASE (click to read)">TRANSITION PHASE (click to read)<span class="toggle_icon"><span class="vert_icon"></span><span class="hor_icon"></span></span></p><div id='toggle-id-6' aria-labelledby='toggle-toggle-id-6' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color '  itemprop="text" ><p style="text-align: justify;">This phase usually commences either in the middle of the season or when the race is about to end. This is to give a hiatus in between training for important races. The recommended intake will now vary based on the level of training. So, for those athletes who are training at lower intensity and volume, the need for macronutrients will be reduced under moderate training levels. This is to show the lesser energy spending. Thus, a carbohydrate intake of 5-7g/kg could help sustain the athlete during this phase. For players who are utilizing this phase during the off season, they may need to consume only around 5g/kg. However, athletes who are still advancing the capacity of strength training sessions can take a bit higher protein intake around 1.8-2g/kg for experienced athletes and 2.2 for novice athletes.</p>
<p style="text-align: justify;">During any phase of your triathlon training plan, it is important to maintain adequate hydration before, during, and after training. This can be seen in the urine which usually looks pale if the athlete is well-hydrated.</p>
</div></div></div></section>
</div>

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<section  class='av_textblock_section av-k68fa8ie-2ff190b9d76ddec2fc1a4635abfde6d3 '   itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div class='avia_textblock'  itemprop="text" ><p><strong>Race Day Nutrition</strong></p>
<p><em><strong>4 hours before</strong></em></p>
<p style="text-align: justify;">The requirement is around 4g/kg of carbohydrates, either solid or liquid according to the athlete’s tolerance. This time the athlete is required to drink approximately 5-7ml/kg of water and other hydrates. Also, the athlete may be required now to take 450-1120 mg/L of sodium which can easily be found in sports drinks or tiny amounts of salty food. In addition, small amounts of low-fat proteins may be required in this phase. Exactly what the breakfast should consist of depends on personal preferences. Some people run really well on a couple of bagels and a coffee, other prefer oatmeal, waffles with syrup, a couple of energy bars or a small bowl or rice.</p>
<p style="text-align: justify;"><em><strong>2 hours before</strong></em></p>
<p style="text-align: justify;">Two hours before the race, the player should take around 2g/kg of liquid or easily digested carbohydrates. This is to help keep the athlete feeling full but not too heavy from the amount of carbohydrate intake. The athlete should now reduce his fluid intake to around 3-5ml/kg. Sodium intake of 450-1120mg/L is the recommended intake during this stage.</p>
<p style="text-align: justify;"><em><strong>Up to race</strong></em></p>
<p style="text-align: justify;">A 15-30gm of carbohydrates that can be easily digested like liquid shots, gels, and blocks, may be taken by the athlete during this leg of the race. The athlete should now take minimal amounts of fluid to keep him hydrated, but not to the extent that he has to continually go to the toilet.</p>
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<p style="text-align: justify;">During the race, athletes may take 60-70gm/hr. of carbohydrates, depending on the athlete’s tolerance. This is to keep them energized, hydrated, and feeling satiated. For maximum absorption, this can be mixed with fructose and glucose as well. The fueling and hydration plans are interconnected depending on the athlete’s carbohydrate requirements and fluid loss through sweat. A healthy sports drink should be the main go-to during this phase as well as blocks, gels, and other easily digested carbohydrates.</p>
<p style="text-align: justify;">I’m a fan of “real” food; and by that I mean items with little to no processing, such as a banana, dried figs and dates, bars. On the bike I like something solid; I reserve gels for a run leg where I need something easier to eat. But preferences are highly individual.</p>
<p style="text-align: justify;">Athletes need to stay hydrated during the race. Usually, the athlete is required to take 1-1.2 L of fluid per hour. As for Sodium, the player may be required to take 500-700 mg per liter during this stage. This can easily be taken from sports drinks, and other added electrolytes. Nutritional needs are highly individual. What works for one person may not work for another. So finding the right strategy for your needs requires a bit of experimentation as you develop your personal triathlon training programme.</p>
<p>Keep following my blogs and we&#8217;ll discuss lots more about training and nutrition, and I&#8217;ll throw a few great recipes in for you too <img src="https://s.w.org/images/core/emoji/17.0.2/72x72/1f609.png" alt="😉" class="wp-smiley" style="height: 1em; max-height: 1em;" /></p>
<h3><span style="color: #ff00ff;"><em>Nadezhda</em> </span></h3>
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]]></content:encoded>
					
		
		
			</item>
		<item>
		<title>Eating Chocolate</title>
		<link>https://pedalnorth.com/eating-chocolate/</link>
		
		<dc:creator><![CDATA[Pedalnorth Website]]></dc:creator>
		<pubDate>Thu, 14 Mar 2019 10:37:00 +0000</pubDate>
				<category><![CDATA[Blog Post]]></category>
		<category><![CDATA[Health and Lifestyle]]></category>
		<category><![CDATA[Lifestyle]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Performance and Training]]></category>
		<category><![CDATA[Robert Thorpe]]></category>
		<category><![CDATA[Robert Thorpe Lifestyle]]></category>
		<guid isPermaLink="false">http://pedalnorth.com/?p=6825</guid>

					<description><![CDATA[A few years ago, scientists carried out an experiment using cyclists and chocolate. They were split into 2 groups and each was given 40g of chocolate a day for 2 weeks.]]></description>
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<section  class='av_textblock_section av-jrf1f039-f015e88b09e3dab4bec7165b27a8386d '   itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div class='avia_textblock'  itemprop="text" ><p><em>A few years ago, scientists carried out an experiment using cyclists and chocolate. They were split into 2 groups and each was given 40g of chocolate a day for 2 weeks. Group 1 was given dark chocolate, whilst group 2 was given white chocolate.</em></p>
<p><span id="more-6825"></span><!--more--><!--more--></p>
<p><em>Each day they had to carry out a cycling test, pedalling at increasing intensity until they were exhausted. They were given a brief rest, before then riding for 20 minutes at 80% of their maximum, followed by a 2 minute time trial. The results will surprise you.</em></p>
<hr />
</div></section>
<section  class='av_textblock_section av-jrf1y62i-932fa370ca0528c0ca59a0a155cebb9e '   itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div class='avia_textblock'  itemprop="text" ><p>Those eating the dark chocolate performed significantly higher than those in white chocolate, and their own individual performance from before the chocolate tests had increased by 17% &#8211; wow! Now, we’re not saying that you should go out and eat a whole bar every day, but it is Easter, and by being sensible, chocolate can be something to both enjoy and help you to perform well on you bike &#8211; so what’s the science behind it&#8230;</p>
<p>Chocolate has a combination of antioxidants, protein and carbohydrate and can make for a great recovery drink. More importantly, chocolate, or rather cocoa contains specific group of flavonoids. Flavonoids are a naturally occurring chemical compound found in plants like beetroot, which we all know is good for us. They help us with processes such as wound repair and disease protection, and there’s a known link between eating foods rich in flavonoids and decreased risk of illnesses such as heart disease, cancer and stroke; but don’t go out and buy lots of chocolate just yet. Like everything else, it needs to be balanced and controlled.</p>
<p>Remember, chocolate also contains fats, sugars and is high in calories. Too much if these things and all that work on the bike will be wasted. Remember, everything in moderation!</p>
</div></section>
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<div  class='hr av-5e5oyk-7abe0dfde707276dffcb307cbd56be79 hr-default  avia-builder-el-8  el_after_av_image  el_before_av_textblock '><span class='hr-inner '><span class="hr-inner-style"></span></span></div>
<section  class='av_textblock_section av-jrf1y62i-932fa370ca0528c0ca59a0a155cebb9e '   itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div class='avia_textblock'  itemprop="text" ><p>At Easter, Christmas and at birthdays and other celebrations through the year, by being sensible you can treat yourself to some dark chocolate. You could even try out the experiment we mentioned earlier, and see how you perform pre-test and post-test. And let’s not forget, cocoa also contains caffeine, which is also known to improve cycling performance in certain doses. As we say, it’s all about balance, and too much caffeine is definitely not good for you.</p>
<p>So yes, you can have that chocolate that others seem to tuck away all year long, and that so many special occasions are celebrated with; just make sure it’s the dark stuff, and don’t overdo it? Happy eating everyone!</p>
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		<item>
		<title>Rider Interview: Maeve Plouffe</title>
		<link>https://pedalnorth.com/rider-interview-maeve-plouffe/</link>
		
		<dc:creator><![CDATA[Pedalnorth Website]]></dc:creator>
		<pubDate>Sun, 27 Jan 2019 19:16:09 +0000</pubDate>
				<category><![CDATA[Blog Post]]></category>
		<category><![CDATA[Bloggers]]></category>
		<category><![CDATA[Cycle Racing]]></category>
		<category><![CDATA[Interviews]]></category>
		<category><![CDATA[Ladies Cycling]]></category>
		<category><![CDATA[Maeve Plouffe]]></category>
		<category><![CDATA[Performance and Training]]></category>
		<category><![CDATA[Robert Thorpe]]></category>
		<category><![CDATA[Robert Thorpe Lifestyle]]></category>
		<category><![CDATA[UCI Events & Teams]]></category>
		<category><![CDATA[Champion Cyclists]]></category>
		<category><![CDATA[Hannah Shell]]></category>
		<category><![CDATA[Track Cycling]]></category>
		<guid isPermaLink="false">http://pedalnorth.com/?page_id=1173</guid>

					<description><![CDATA[Beyond talent, Maeve’s passion and positivity for cycling are contagious. Read our interview with Maeve and give her a follow @maeveplouffe on instagram to see her fantastic photos ]]></description>
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<div  class='avia-image-container av-jrf38l8t-d467af76caef471782ef4b62a84225ca av-styling- avia-align-center  avia-builder-el-3  el_after_av_one_full  el_before_av_textblock '   itemprop="image" itemscope="itemscope" itemtype="https://schema.org/ImageObject" ><div class="avia-image-container-inner"><div class="avia-image-overlay-wrap"><img decoding="async" fetchpriority="high" class='wp-image-1144 avia-img-lazy-loading-not-1144 avia_image ' src="https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-8-smaller.jpg" alt='Maeve Plouffe' title='Maeve Plouffe 8 smaller image'  height="973" width="1323"  itemprop="thumbnailUrl" srcset="https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-8-smaller.jpg 1323w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-8-smaller-300x221.jpg 300w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-8-smaller-768x565.jpg 768w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-8-smaller-1030x758.jpg 1030w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-8-smaller-705x518.jpg 705w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-8-smaller-450x331.jpg 450w" sizes="(max-width: 1323px) 100vw, 1323px" /></div></div></div>
<section  class='av_textblock_section av-jrf1f039-3d149b123ffd14c7549417148e14f9a3 '   itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div class='avia_textblock'  itemprop="text" ><p><em>In the midst of her racing at the Tasmanian Carnivals, I got a chance to chat with Maeve Plouffe, a professional track cyclist in Australia. You might have seen Maeve winning the madison or holding the bronze medal in the 2018 Australian Track Nationals Omnium, where she came in behind the international powerhouses Josie Talbot (2) and Macey Stewart (1). I think this podium was a little foreshadowing that Maeve Plouffe might be the next Aussie we see sweeping the U.S. criterion scene or taking the best young rider class in the world tour stage races.</em></p>
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<p><em>Beyond talent, Maeve’s passion and positivity for cycling are contagious. Read my interview with Maeve below, and give her a follow @maeveplouffe on instagram to see her fantastic photos and watch her exciting career unfolding as one of Australia’s best.</em></p>
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<section  class='av_textblock_section av-jrf1y62i-9e5b3597b508921d97c51872ef7d0786 '   itemscope="itemscope" itemtype="https://schema.org/BlogPosting" itemprop="blogPost" ><div class='avia_textblock'  itemprop="text" ><h2 style="text-align: center;"><span style="color: #333333;">From Swimmer to Cyclist: Maeve’s Path to Full-Time Cycling</span></h2>
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<h3><span style="color: #808080;">Q: The South Australian Sports Institute (SASI) identified you in talent ID testing as having the right skills to be a cyclist, how long ago was that?</span></h3>
<p>I was 13 years old. I started out as a swimmer, but decided to go through Talent ID testing because I was curious, and perhaps wanted to get into rowing. They identified me as a talent for cycling, but I wasn’t very keen on it. I decided to give it a go anyways. They gave me a track bike and a couple of training sessions and I loved it. I especially loved going fast on the bike and being on the track in general. None of my family was into cycling though, so the transition was a bit challenging. Eventually I started training with the triathlon team on the road and was grateful to have a triathlon group to ride with. As a 13 year old girl, road training was a challenge without a group because being out on the open roads with little knowledge or experience was a bit daunting.</p>
<h3><span style="color: #808080;">Q: Did you race triathlon?</span></h3>
<p>I did one or two—I started out in open water swimming so I had the swimming and cycling down but wasn’t so good at the running. I did okay in my first few races but never really got into it.</p>
<p style="text-align: center;"><img loading="lazy" decoding="async" class="aligncenter size-full wp-image-1152" src="http://pedalnorth.com/wp-content/uploads/2019/01/Photo-28-5-18-8-40-52-am.jpg" alt="" width="1157" height="969" srcset="https://pedalnorth.com/wp-content/uploads/2019/01/Photo-28-5-18-8-40-52-am.jpg 1157w, https://pedalnorth.com/wp-content/uploads/2019/01/Photo-28-5-18-8-40-52-am-300x251.jpg 300w, https://pedalnorth.com/wp-content/uploads/2019/01/Photo-28-5-18-8-40-52-am-768x643.jpg 768w, https://pedalnorth.com/wp-content/uploads/2019/01/Photo-28-5-18-8-40-52-am-1030x863.jpg 1030w, https://pedalnorth.com/wp-content/uploads/2019/01/Photo-28-5-18-8-40-52-am-705x590.jpg 705w, https://pedalnorth.com/wp-content/uploads/2019/01/Photo-28-5-18-8-40-52-am-450x377.jpg 450w" sizes="auto, (max-width: 1157px) 100vw, 1157px" /></p>
<h3><span style="color: #808080;">Q: How did your cycling career unfold after that?</span></h3>
<p>Cycling took hold in 2015 or so. I struggled on the national stages in my early years and wasn’t getting a lot of results, but when I was around 15 or 16 I went to my first nationals on a state team. I had no expectations—I’d never raced a national championship, but I had a lot of fitness from swimming behind my back. I won a silver medal and broke the qualifying time for entry into the South Australian Sports Institute (SASI). After that, I became a part of the SASI team and was given a coach, world class training, and the resources of a prestigious institute. SASI guided me through the last 3 or 4 years.</p>
<h3><span style="color: #808080;">Q: What changed with SASI?</span></h3>
<p>Moving into SASI and full-time cycling I started training 110 percent and wanting to do the extra hours and kilometers. I’d go out with a group and everyone would do extra, whereas in swimming it was more just do the workout and leave. Being in SASI was great for mentorship. I had a lot of women a few years above me with great experience. SASI also built a gold medal winning team pursuit team for the past several years—which is extremely valuable, considering it is quite rare to find four (or more) talented track pursuit riders in one state. Overall, it was great to have consistent training with strong, motivated women.</p>
<p>This year I moved into the Australian Podium Potential Academy after my first UCI Track World Cup in October. Right now I’m training with the development group, but I get to train in the high performance facilities in Adelaide at the velodrome. It’s amazing because I’m fully supported as a cyclist and finally have no other concerns about working.</p>
<h3><span style="color: #808080;">Q: What was the biggest struggle transitioning to the pool from the track?</span></h3>
<p>I struggled with the tactics. I had a lot of fitness from the pool, I swam in the pool and ocean some ten times a week, plus running and other training. I had good training ethic, but I had no knowledge in cycling and wasn’t comfortable in big bunches. I started out quite strong in the time trial and won my first junior road national TT very quickly, but in fast and sketchy bunch races I would struggle with confidence, which was quite disheartening. After a little while I was actually looking for different options, but I stuck it out and the experience came around.</p>
<p style="text-align: center;"><img loading="lazy" decoding="async" class="aligncenter size-full wp-image-1153" src="http://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-4-smaller.jpg" alt="" width="1436" height="1061" srcset="https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-4-smaller.jpg 1436w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-4-smaller-300x222.jpg 300w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-4-smaller-768x567.jpg 768w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-4-smaller-1030x761.jpg 1030w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-4-smaller-705x521.jpg 705w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-4-smaller-450x332.jpg 450w" sizes="auto, (max-width: 1436px) 100vw, 1436px" /></p>
<p>It took a while, but I’m happy to be here now. Every time I move into a more advanced field I get that same feeling of being overwhelmed, like in the big international races. But I know confidence comes with experience and years of racing. Initially took about two years to get up to scratch in the junior field, and another year or two in the elite national field. I’m only just finding my feet in the international racing nowadays.</p>
<h3><span style="color: #808080;">Q: What do you think could help motivate other women that aren’t interested in cycling to give it a try like you did?</span></h3>
<p>What really got me loving cycling the most was the freedom it gave me. I didn’t see myself as a cyclist at first, and thought the sport in general looked a bit funny. However, once I got on a bike and realized I could use it to not only train, but to explore outdoors, I was hooked. Cycling is not a repetitive sport &#8211; it’s not swimming back and forth over the same black lines, or lifting weights every day. Training is different, we are doing long kilometres on the road one day, sprinting in criteriums the next, or pursuiting on the track. With a bike I feel as though I can go wherever I want. I can ride at any time of the day and get out and see roads and country I’ve never explored before.</p>
<p>I also love the group of women I can connect and ride with. Adelaide has a great cycling scene. I’d encourage anyone that’s interested to give it a go. Whether it’s MTB, CX, road or track, there’s a discipline that suits everyone and their personalities. Sometimes finding a group to ride with as a woman starting out can be challenging &#8211; it’s no secret that there are substantially less female cyclists in the sport. I’d encourage women to not feel embarrassed or ashamed to ride with the boys, and to never feel like you are slowing them down!</p>
<p>Everyone starts somewhere. If you’re lucky enough, you’ll find an awesome group of like- minded girls to push you in training and racing. Find someone who inspires you and connect!</p>
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<h2 style="text-align: center;"><span style="color: #808080;">Recent accomplishments</span></h2>
<div id="attachment_1143" style="width: 1268px" class="wp-caption aligncenter"><img loading="lazy" decoding="async" aria-describedby="caption-attachment-1143" class="size-full wp-image-1143" src="http://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-6-smaller.jpg" alt="" width="1258" height="840" srcset="https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-6-smaller.jpg 1258w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-6-smaller-300x200.jpg 300w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-6-smaller-768x513.jpg 768w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-6-smaller-1030x688.jpg 1030w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-6-smaller-705x471.jpg 705w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-6-smaller-450x300.jpg 450w" sizes="auto, (max-width: 1258px) 100vw, 1258px" /><p id="caption-attachment-1143" class="wp-caption-text">2019 Madison National Championships at Melbourne Arena on December 15, 2018 in Melbourne, Australia (Photo by Con Chronis)</p></div>
<h3><span style="color: #808080;">Q: Congratulations on the bronze medal in Australian track nationals. Did you think you might be on the podium going into nationals?</span></h3>
<p>My goal was to be on the podium. I’d been doing a lot of madison and team pursuit work, but going into the last race I didn’t think I’d be on the podium because I hadn’t done well at the beginning of the day. In the four races of the omnium, I’d had a couple of average races so I was really happy to pull a good result in the points race and get back onto the podium position.</p>
<h3><span style="color: #808080;">Q: I saw you on the podium recently as well in the Tasmanian Carnivals, how did that race play out?</span></h3>
<p>I was on the criterion podium in 2nd place the first race. The carnivals are fun, a few girls come down and it’s a whole week of races. Three of them are crits. I was second to Georgia Baker, who is a rider that I really respect and look up to so that was cool.</p>
<div id="attachment_1147" style="width: 1426px" class="wp-caption aligncenter"><img loading="lazy" decoding="async" aria-describedby="caption-attachment-1147" class="size-full wp-image-1147" src="http://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-7-smaller.jpg" alt="" width="1416" height="945" srcset="https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-7-smaller.jpg 1416w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-7-smaller-300x200.jpg 300w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-7-smaller-768x513.jpg 768w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-7-smaller-1030x687.jpg 1030w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-7-smaller-705x470.jpg 705w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-7-smaller-450x300.jpg 450w" sizes="auto, (max-width: 1416px) 100vw, 1416px" /><p id="caption-attachment-1147" class="wp-caption-text">2019 Madison National Championships at Melbourne Arena on December 15, 2018 in Melbourne, Australia (Photo by Con Chronis)</p></div>
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<h2 style="text-align: center;"><span style="color: #808080;">Where might we see Maeve next?</span></h2>
<h3><span style="color: #808080;">Q: Last year you raced in the Tour Down Under, did you like stage racing? Was that your first experience?</span></h3>
<p>It was my first UCI stage race, and actually my favorite race of the season. I absolutely loved it. The tour goes through my hometown of Adelaide so I grew up watching the race. I got a call up with the TIS women’s racing team and took the opportunity. I hadn’t done any road training before the race but I ended up 5th in the young rider classification. I’m not doing it because of my commitments on the track, I’m racing the Hong Kong World Cup. But I would love to race it again.</p>
<h3><span style="color: #808080;">Q: Any thoughts on giving a go in the U.S. criterion scene?</span></h3>
<p>I would love to go to the U.S. I was going to come this year (2018) but just started university and focused on the track so I kept this year a bit more quiet. I’m actually a Canadian citizen and I’ve always wanted to go back to Canada and race there.</p>
<p>All the Australian women that go say it’s a really good experience and that the U.S. scene is exploding. I love crit racing and heard the culture in the U.S. is really fun. The girls seem to get a lot of recognition.</p>
<p>I would like to race in the U.S. in June or July of 2019 so shout out to any teams there looking for a rider!</p>
<p style="text-align: center;"><img loading="lazy" decoding="async" class="alignnone size-full wp-image-2227" src="https://pedalnorth.com/wp-content/uploads/2019/02/Photo-5-1-18-11-32-17-pm.jpg" alt="Maeve Plouffe" width="2048" height="1365" srcset="https://pedalnorth.com/wp-content/uploads/2019/02/Photo-5-1-18-11-32-17-pm.jpg 2048w, https://pedalnorth.com/wp-content/uploads/2019/02/Photo-5-1-18-11-32-17-pm-300x200.jpg 300w, https://pedalnorth.com/wp-content/uploads/2019/02/Photo-5-1-18-11-32-17-pm-768x512.jpg 768w, https://pedalnorth.com/wp-content/uploads/2019/02/Photo-5-1-18-11-32-17-pm-1030x686.jpg 1030w, https://pedalnorth.com/wp-content/uploads/2019/02/Photo-5-1-18-11-32-17-pm-1500x1000.jpg 1500w, https://pedalnorth.com/wp-content/uploads/2019/02/Photo-5-1-18-11-32-17-pm-705x470.jpg 705w, https://pedalnorth.com/wp-content/uploads/2019/02/Photo-5-1-18-11-32-17-pm-450x300.jpg 450w" sizes="auto, (max-width: 2048px) 100vw, 2048px" /></p>
<h3><span style="color: #808080;">Q: Any mountain bike races in your future?</span></h3>
<p>*laughs* Just for fun at the moment. Totally focused on track heading into the next Olympics. I’m a bit young for the next Olympics, but I’m still training as hard as I can. Track is the focus for the next four years or longer.<br />
A little more about Maeve</p>
<h3><span style="color: #808080;">Q: I saw your video on youtube about van life (check out the link in her insta profile)—did you travel the country in a van?</span></h3>
<p>Yes for a couple of weeks last off season. My boyfriend was competing in the commonwealth games and I had never taken a break off the bike before so we planned an off season trip.</p>
<p>Took a little under a month and traveled along Queensland. I want to do more of that. My boyfriend bought a van now for the next off season. We are both so similar in that we love camping, exploring and low-maintenance kind of trips. In Queensland we ticked so many items off the bucket list, like the Barrier reef and waterfalls and all sorts of other cool experiences and locations. We also briefly did the Flinders Ranges in the van a few months ago, where we brought the mountain bikes. We saw some amazing things last year and I love our little van trips so I would like to do more if we can find the time off training, work and university between us.</p>
<p style="text-align: center;"><img loading="lazy" decoding="async" class="aligncenter size-full wp-image-1155" src="http://pedalnorth.com/wp-content/uploads/2019/01/Photo-14-4-18-4-31-50-pm.jpg" alt="" width="1224" height="1189" srcset="https://pedalnorth.com/wp-content/uploads/2019/01/Photo-14-4-18-4-31-50-pm.jpg 1224w, https://pedalnorth.com/wp-content/uploads/2019/01/Photo-14-4-18-4-31-50-pm-300x291.jpg 300w, https://pedalnorth.com/wp-content/uploads/2019/01/Photo-14-4-18-4-31-50-pm-768x746.jpg 768w, https://pedalnorth.com/wp-content/uploads/2019/01/Photo-14-4-18-4-31-50-pm-1030x1001.jpg 1030w, https://pedalnorth.com/wp-content/uploads/2019/01/Photo-14-4-18-4-31-50-pm-36x36.jpg 36w, https://pedalnorth.com/wp-content/uploads/2019/01/Photo-14-4-18-4-31-50-pm-705x685.jpg 705w, https://pedalnorth.com/wp-content/uploads/2019/01/Photo-14-4-18-4-31-50-pm-450x437.jpg 450w" sizes="auto, (max-width: 1224px) 100vw, 1224px" /></p>
<h3><span style="color: #808080;">Q: Is video production a hobby of yours?</span></h3>
<p>I do have a little camera I carry with me and I love to take video and photos. I’m no professional but I like keeping memories. You’ll always see me with a camera.</p>
<h3><span style="color: #808080;">Q: What’s your favorite training route at the moment?</span></h3>
<p>In my hometown of Adelaide my favorite ride is the Saturday ride. We meet at 7:30 in the morning and ride for an hour along the beach for as long as we can hang on. The boys go as hard as they can and then the girls take turns switching off until we get dropped. Then we ride back easy and go up into the hills.</p>
<p>By myself, I just do hill loops. Adelaide is great for road cycling and lots of good hills to pick and choose from.</p>
<p>The coolest mountain bike ride was in the Flinders Ranges last year, it was about 50k long up these fire roads to Razor Back lookout. That was spectacular!</p>
<p style="text-align: center;"><img loading="lazy" decoding="async" class="aligncenter size-full wp-image-1142" src="http://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-1-smaller.jpg" alt="" width="1358" height="1018" srcset="https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-1-smaller.jpg 1358w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-1-smaller-300x225.jpg 300w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-1-smaller-768x576.jpg 768w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-1-smaller-1030x772.jpg 1030w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-1-smaller-705x528.jpg 705w, https://pedalnorth.com/wp-content/uploads/2019/01/Maeve-Plouffe-1-smaller-450x337.jpg 450w" sizes="auto, (max-width: 1358px) 100vw, 1358px" /></p>
<h3><span style="color: #808080;">Q: Favorite ride food?</span></h3>
<p>I’m actually really bad because I don’t tend to eat on rides. I just take a banana, coffee mid- ride if that counts.</p>
<h3><span style="color: #808080;">Q: What is your coffee drink?</span></h3>
<p>I’d have to say Cappucino.</p>
<h3><span style="color: #808080;">Q: Best post-ride food?</span></h3>
<p>I do love a milkshake in the Australian summer. Usually whatever I have in the fridge will do, but generally it’s a protein shake. Or a mango!</p>
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<p style="text-align: center;">Our blogger and interviewer Hannah, also races competitively on the USA scene.</p>
<p style="text-align: center;">You can follow Hannah on her own blog by clicking the link below.</p>
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