Check Our Our Training Programs

Sign Up For Women’s Cycling Free Monthly Newsletter!

Email 
Name 

Find Us On Facebook

follow me buttons

How Do I Keep My Fitness Over the Fall?

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

Q: How Do I Keep My Fitness Over the Fall?

A: The fall, being a typically cooler and drier time of the year, offers cyclists good riding weather

Read more . . . How Do I Keep My Fitness Over the Fall?

Cycling And Knee Pain

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

Q: My right knee hurts after a long ride. What could be causing that?

This question comes up quite often. In fact, knee pain is a very common issue

Read more . . . Cycling And Knee Pain

Cycling In The Heat And Humidity

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

Q: When I ride in the heat and humidity I can barely breathe, and my heart rate is very high, yet some of my friends seem to fare better. Why

Read more . . . Cycling In The Heat And Humidity

Recovery Tools For Cyclists

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

Last month I wrote about the potential benefits of wearing compression stockings/socks to improve recovery. This article concludes Part 2 of recovery tools for cycling.

Recovery is the more

Read more . . . Recovery Tools For Cyclists

Do Compression Stockings Work?

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

  Q: “Do Compression Stockings Work?”

A: Athletes of all kinds, including cyclists, runners, and triathletes, are always looking for ways to get an edge over the

Read more . . . Do Compression Stockings Work?

What Are Good Cross-Training Activities During The Outdoor Cycling Season?

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

Q: What Are Good Cross-Training Activities During The Outdoor Cycling Season?

A: Springtime brings us out of our basements and gyms to ride outside again—to take advantage of

Read more . . . What Are Good Cross-Training Activities During The Outdoor Cycling Season?

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?