Cycling Coaching & Yoga

  • Central Appalachian Junior Development Team

    We are a small team of dedicated riders in Southwest Virginia. CAPP Devo is open to any junior riders who are ready to take their racing to the next level.

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  • Yoga and Meditation

    In-person yoga classes in Roanoke, Virginia and online guided meditations.

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  • Training Plans

    Mountain bike, gravel, and indoor training plans that are designed to fit big goals into a busy life, while preparing you for the demands of racing and riding.

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Articles and Resources
Sports Nutrition For Endurance Athletes
Sports Nutrition For Endurance Athletes

While there is not a single answer to sports nutrition that works for cyclist, triathlete, or runner, there are several elements that are important for everyone, and a few general guidelines can help you find a starting point for your sports nutrition plan. This article discusses key foods to include in your diet on a daily basis, foods to avoid for general health, how much carbohydrate, fat, and protein endurance athletes need, and high-level nutrition for training and racing.

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Cycling Training Zones for Power, Heart Rate, and Perceived Effort
Cycling Training Zones for Power, Heart Rate, and Perceived Effort

Whether you are training based on power, perceived exertion, or heart rate, you should be targeting different cycling training zones to achieve specific adaptations per your training plan. Races are not typically spent in a single zone, but focusing on specific zones for cycling training is effective because it allows you to maximize efficiency and track your progress.

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Mobility for Endurance Athletes
Mobility for Endurance Athletes

You are probably aware that you “should” be stretching and foam rolling and doing yoga, etc, but do these things really have an effect on athletic performance for cyclists and runners? And does it matter if you can’t reach your toes anymore? Research is limited and difficult to quantify on this topic, but in general, studies agree that there is a benefit.

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Karen Talley Mead racing cyclocross.

About

Karen Talley Mead is a USA Cycling Certified Coach, Retül Level 2 Bike Fitter, Certified Sports Nutritionist, and a 200-hour Certified Yoga Instructor based in Roanoke, VA.