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What Role Do Probiotics Play In A Healthy Diet For Cyclists?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: “What Role Do Probiotics Play In A Healthy Diet For Cyclists?”

A: These days probiotics—gut-friendly bacteria that not only improve digestion but boost health—are getting a lot

Read more . . . What Role Do Probiotics Play In A Healthy Diet For Cyclists?

How Many Base Miles Do I Need To Do?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: “In the spring, how many base miles do I need to put in on the bike outside before starting harder training, such as interval training”?   A:

Read more . . . How Many Base Miles Do I Need To Do?

Training Tips For Spring Events Or Races

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: I’m doing part of the Rideau Lakes Tour (a hilly 100 km out and back) in early June. How much time should I spend spinning in February?

Training Tips For Spring Events Or Races

What’s the best way to take weight off?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: I’ve put five pounds on over the holidays. What’s the best way to take it off?

A: It’s easy to gain a few unwanted pounds over the

Read more . . . What’s the best way to take weight off?

How Can I Stay Motivated to Ride Indoors During the Lead-up to Christmas?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: How can I stay motivated to ride indoors during the lead-up to Christmas?

A: Indoor training always takes a hit during the lead-up to the Christmas season.

Read more . . . How Can I Stay Motivated to Ride Indoors During the Lead-up to Christmas?

Is it Better to Get Coaching in the Summer Months or During the Off-season?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: Is it better to get coaching in the summer months or during the off-season?

A: This question is right up my alley. As a trainer I see

Read more . . . Is it Better to Get Coaching in the Summer Months or During the Off-season?

What’s The Best Cadence?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: I cycle year round with elevation gains of less than 1000 ft. (300 m). A triathlete suggested I focus my training on maintaining a cadence of at least 80

Read more . . . What’s The Best Cadence?

What’s the fastest way to get fast on the bike?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: What’s the fastest way to get fast on the bike?

A: Many cyclists make the mistake of riding at the same speed and covering the same distance,

Read more . . . What’s the fastest way to get fast on the bike?

Cycling in the Northern Alps and Rhone Alps Region in Southeastern France

By Diane Stibbard

For this month’s Ask a Pro article, Laurel-Lea asked me to write about my recent cycling trip to France. Last month I spent one week riding in the Northern Alps, and one week in the Rhone Alps region in southeastern France, based in the beautiful city of Annecy. While in

Read more . . . Cycling in the Northern Alps and Rhone Alps Region in Southeastern France

What Drills Can I Do to Make Me a Better Climber?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: “I keep getting dropped on the hills during group rides. What drills can I do to make me a better climber”?

A: Hill climbing is part art

Read more . . . What Drills Can I Do to Make Me a Better Climber?

How can I Relieve a Chronically Tight Mid-Back?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: “I have a chronically tight mid-back that gets worse as the season goes on. How can I strengthen and stretch it”?

A: This common problem for cyclists

Read more . . . How can I Relieve a Chronically Tight Mid-Back?

What Causes Numb Feet on the Bicycle?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: I’m having problems with my feet falling asleep or aching during a ride, what could the cause of this?

A: A variety of issues could

Read more . . . What Causes Numb Feet on the Bicycle?

Perk Up Your Ride With Intervals

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: I’m a little bored with all my riding routines. Could you give me some ideas of how to mix things up?

A: Riding, as fun and invigorating

Read more . . . Perk Up Your Ride With Intervals

How Do I Get in Shape for a Cycling Tour?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: How do I get in shape for a cycling tour?

A: This is the time of year to start thinking about getting in shape to ride in

Read more . . . How Do I Get in Shape for a Cycling Tour?

How do I determine my optimal weight?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: How do I determine my optimal weight so I’m strong and fit on my bike?

A: Everyone has a different body physiology as well as different cycling

Read more . . . How do I determine my optimal weight?

How do I make the transition from indoor riding to outside riding?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: How do I make the transition from indoor riding to outside riding?

A: I get asked this question a lot, especially from cyclists who are new to

Read more . . . How do I make the transition from indoor riding to outside riding?

I have hypoglycemia. How do I fuel properly for the bike?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: I have hypoglycemia and it’s hard to figure out how to fuel properly for the bike. Any suggestions?

A: There have been a lot of questions lately

Read more . . . I have hypoglycemia. How do I fuel properly for the bike?

After injuring my knee, how can I make sure I’m not pedaling more with the uninjured leg?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: I’ve injured my knee, but I’m cycling again. How can I make sure that when I pedal I’m not using my uninjured leg more?

A: Injuries, as

Read more . . . After injuring my knee, how can I make sure I’m not pedaling more with the uninjured leg?

How do core exercises help me become a better cyclist?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: How do core exercises help me become a better rider? And which ones should I do?

A: Being a good cyclist requires fitness, correct nutrition, proper recovery

Read more . . . How do core exercises help me become a better cyclist?

Should I be setting goals now for the outdoor cycling season?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: Should I be setting goals now for the outdoor cycling season?

A: The most important quality you can develop for lifelong health and fitness is the habit

Read more . . . Should I be setting goals now for the outdoor cycling season?

Is it better to take a spinning class or to cycle at home on my trainer?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: Is it better to take a spinning class or to cycle at home on my trainer?

A: Now that Old Man Winter has sunk his

Read more . . . Is it better to take a spinning class or to cycle at home on my trainer?

How do I refuel and hydrate for spinning class?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: How do I refuel and hydrate for spinning class?

When to eat

Most spinning classes last from 45 minutes to 60 minutes, but some studios offer

Read more . . . How do I refuel and hydrate for spinning class?

How much strength training should I do?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: I tend to resist strength training but I know it’s important, especially as I get older. Why should I do it? How much should I do in the

Read more . . . How much strength training should I do?

How do I stay fit and avoid weight gain over the Christmas holidays?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: How do I stay fit and not put on too much weight over the Christmas holidays?

A: The end of year holidays always pose the biggest

Read more . . . How do I stay fit and avoid weight gain over the Christmas holidays?

Long-distance Coaching for Cyclists

Q & A with Ask a Pro’s Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

How does long-distance coaching work? Long-distance coaching can last anywhere from one session—for example, setting up a customized program, giving advice, or tweaking an existing

Read more . . . Long-distance Coaching for Cyclists

How do I transition into indoor riding?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: How do I transition into indoor riding?

A: By November, it’s harder to get outside and get the miles in on the saddle. Daylight hours shrink,

Read more . . . How do I transition into indoor riding?

How do I stay motivated to cycle in the fall?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: As the days get shorter, and the temperatures drop, how do I stay motivated to ride?

A: Motivation levels are always high during the summer months.

Read more . . . How do I stay motivated to cycle in the fall?

What causes leg cramps while cycling?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: My husband has been getting leg cramps during our rides. What causes them?

A: Some people get leg cramps while riding in the summer months. Depending on

Read more . . . What causes leg cramps while cycling?

Why am I gaining weight while training?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: I am preparing for a 600km ride and I find that I’m so confused about my diet that I have been putting on weight instead of leaning up. I

Read more . . . Why am I gaining weight while training?

How do I overcome a training plateau?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: I’m a recreational cyclist and I ride about 200 km a week. My cycling has been improving over the season but now I feel like I’ve hit a plateau.

Read more . . . How do I overcome a training plateau?

Can I replace intervals with hilly rides?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

All cyclists share a common desire to feel stronger, fitter and better able to handle the rides we do on a weekly basis.

Hilly terrain riding increases your heart rate (exertion level)

Read more . . . Can I replace intervals with hilly rides?

What Makes a Good Coach Great?

By Deborah Nixon

Coaches all have their own approaches and coaching philosophy. Your success depends on making sure that their approach aligns with your goals. You also need to take into account different temperaments and personalities.

After many years of working with a variety of coaches, I now know what makes a good

Read more . . . What Makes a Good Coach Great?

How Do I Conquer Nerves in Races and Events?

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: Over the past year I have been competing in mtb enduros in Spain and the UK and now doing quite well. I have problems at the start of

Read more . . . How Do I Conquer Nerves in Races and Events?

Hill Training on Flat Terrain

Ask a Pro — Diane Stibbard - Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Q: I’m very into road cycling and I live in Manitoba (the prairies). I am planning to race in different parts of Canada this summer and I was wondering how

Read more . . . Hill Training on Flat Terrain