Photo Credit for many photos: E Enarson, Brent Murphy, Reid Neureiter, Terri Irsik Smith, John Westergard

Naked Women’s Racing is a competitive women’s cycling team for racers, women’s club team for enthusiasts, and the model for the future of women’s cycling.

Recent News!

Get Ready for Your Spring Cycling “Big Event”

Show up fit and ready to take on a big event!

Show up fit and ready to take on a big event this spring!

The training road to your big event begins now. Include the following in your training program to make sure you show up fit and ready to enjoy the experience.

Include Strength Training Exercises for Fatigue Resistance and Increased Power

A training plan that includes cycling specific strength exercises is key to being fully prepared for the rigors of a high mileage endurance event. Dedicating training time to improving core strength and muscular endurance now, will assist your body in handling the fatigue associated with successive days on the bike later. Another reason for strength training? According to USA Cycling certified coach Mike Schultz, “The aerobically stronger your assistance muscles and core, the less fatigue you will experience late in a race, additionally, the more potential you will have for increasing power.”  Who doesn’t want more power? In the watts per kilogram game, increasing the power you can produce while maintaining body weight means getting to the top of a climb faster.

Improving watts per kg means getting to the top of a climb sooner!

Improving watts per kg means getting to the top of a climb sooner!

What exercises should you include? Exercises such as planks and stability ball pikes help to increase core strength. Core strength is key to a stable bike position and pain free lower back when the miles run into triple digits.  Other key exercises include lunges, which work one leg at a time, kettlebell swings, single-leg deadlifts and front squats. Focus on exercises which zero in on quadriceps, glutes and hamstrings. The glutes are the engine for muscular power.

 Put a little yoga in your life

Hip flexor tightness is common in many cyclists. The same muscles we want to strengthen for performance are also at risk for being tight. A steady training program of repetitive action (cycling!) performed through a limited range of motion, fuels this imbalance. Stretches that counteract the cycling posture may address it. More and more cyclists are including yoga in their cycling training program. If attending a class isn’t doable for you, Bike Radar has summarized 8 stretches to improve your flexibility and cycling performance including photos of stretches.

Indoor SUP yoga, a fun way improve flexibility for water lovers

Indoor SUP yoga, a fun way improve flexibility for water lovers

Address Your Areas of Opportunity

Some people call these weaknesses. Instead, choose to view these as increased speed and power opportunities. Incorporating specific workouts into your training plan allows you to concentrate on these areas. What is the easiest way to do this? Train Indoors. Training indoors on rollers or a magnetic resistance trainer allows you to control the environment and focus on fitness and technique with targeted workouts. Mike Durner, Carmichael Training Systems Pro Coach, regularly incorporates trainer workouts into training plans for clients.  According to Mike, “doing some of your winter training on trainers or rollers with resistance allows for precise focus in areas of your fitness that are opportune for improvement without weather, traffic, or road surface. Additionally, spending time on the trainer or rollers can provide some quality mental training.”

Plan the Road to Success

Use an organized manner to plan, track and analyze workouts and progress. Many coaching services, including CTS, use Training Peaks as an online system to communicate between athlete and coach. It’s more than simply logging your workouts. Athletes use programs to plan a season and make continued informed decisions about progress and the need for recovery.  Consider it your GPS system for your big event. Training Peaks offers trials for their Premium version and the Athlete edition is Free.

Consider a Coach

For accountability, there’s nothing quite like having a coach. A qualified coach that clearly understands your goals and limitations can keep you on the fast track to improvement. Realizing your full potential, whether you are a novice or a seasoned athlete might be best achieved by including an expert in the process. For coaching services consider researching Training Peaks as well as personalized coaching from CTS.

The accomplishment of a big event is something that stays with you for a long time. Why not arrive fully prepared and able to take it on feeling fit and ready? Planning your training program for being strong on the bike is your best bet for success.

For a list of “big events” visit USA Cycling , Bicycle Racing of Colorado, Bicycle Colorado, Gran Fondo Calendar, Haute Route.

Author Kate Williams, MS, Certified Cycling Instructor, is a roadie with Naked Women’s racing. 

Suck It Up Buttercup – My Mantra for Cyclocross

Melissa Westergard at the US Open CX 2017

Melissa Westergard at the US Open CX 2017

Melissa Westergard, Cat 3 Roadie, describes her season of firsts as a newbie CX racer with two words; fun and terrifying. 

This was a season of firsts for me. First time to drop a chain in the middle of a race, first time to crash multiple times and get right back in the race, first time to quickly descend on a steep gravel slope, first time to ride off camber, and my first time to race in 28 degree weather! Each of these things is exactly why I have only ridden and raced road for the past 6 years and not even considered getting off the pavement. These things terrified me.

My secret motto for this Fall – Suck It Up Buttercup! Now I am gaining appreciation for the discipline of CX and finding that I actually enjoy this. I still hesitate every now and then and have many new skills that I need to learn and many that I need to continue to work on.

CX costume fun with Naked Women's Racing at the Feedback Cup 2017

CX costume fun with Naked Women’s Racing at the Feedback Cup 2017

The physical aspect is not the only reason I wanted to try out CX, there’s the fun factor too. I had always heard that CX was one of the most fun disciplines to race, but it didn’t come to fruition for me until I was in a race… in a Merida costume, complete with the bow and arrows and an unforgettable crazy red wig. The enjoyment that I have gained for CX is undeniable and I will most definitely be back next year!

Melissa Westergard Feedback Cup 2017

Melissa Westergard in Disney Costume at the Feedback Cup 2017

Visit our Cyclocross team page to view our team athletes. Read about how Naked Women’s Racing Keeps Cross Weird.

Naked Women's Racing CX - Fun is the Operative Word

Naked Women’s Racing CX – Fun is the operative Word

 

 

Recent Race Results!

December

Rocky Mountain Regionals - 12/2

Bridgette Enarson SW3 6th
Gayle Connell Sw3 7th
Amanda Bye SW3 12th
Emily Zinn SW3 15th
Leigh Rivet SW4 12th
Joan Orgeldinger MW40+ 7th
Amanda Bye SSW 3rd

Sponsors

These sponsors support getting more women on bikes. You should support them, too!
  • Castelli logo

Like us on Facebook

 

Upcoming Events

Follow Us on Instagram

A Colorado Women’s Cycling Project, Naked Women’s Racing was founded November, 2010 by three competitive cyclists passionate about women’s racing and simply getting more women on bikes. The team has grown to include 100+ women in all categories of competitive cycling. The team competes in cyclocross, mountain biking, road and track. In 2012, the team incorporated a club to foster women who are cycling enthusiasts and thinking of trying out racing. Though we support the beginning racer, we’ve won several state and national team and individual titles. Naked Juice is our title sponsor. If you drink good and do good, you’ll feel good. It’s really that simple. 

 

 

 

 

 

 

 

competitive women’s cycling racing team 

competitive women’s cycling racing team 

competitive women’s cycling racing team