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Wrenegade Sports, LLC
One Mill Street, Suite 300
Burlington, VT 05401

1 Mill St
United States


Gourmet farm to table cycling event series featuring aid stations on local farms. Inspired by the Italian gran fondo bicycle ride.

Training Tips Blog

How to Train During Fall to Prepare for Next Season's Cycling

Rachael Balinski

Ah September! Where did you come from? Just because fall is right around the corner, does not mean your training has to end! Get ready for Farm to Fork Fondo 2019 season all fall with these great tips from Bicycling Magazine. 

Tip #1: Get your butt back in the gym - It’s natural to let your strength training slide during the summertime. As daylight hours dwindle and weekday ride time shrinks, get back into a strength training routine to regain lost strength and address muscle imbalances that develop from only pushing pedals. 

Tip #2: Explore new routes - Take a road you’ve never been down. Try out some new trail systems. Go bikepacking.

Tip #3: Stash some miles in those legs - Autumn is the perfect time to put in some long endurance miles and rebuild your base. Setup your indoor training station to get your sweat on all winter long. 

Tip #4: Get technical - Good technique not only makes you faster, it makes you safer. Add specific drills to one to two rides a week. Do downhill repeats, where you pedal easy up a climb and practice descending, picking your lines, setting yourself up for smooth cornering, scrubbing speed before turns, and pedaling out of them.

Tip #5: Change one thing -  Routines are good. Ruts are bad. Without new challenges, you won’t make new adaptations. Challenge your body in new ways starting now.

Tip #6: Fine-tune your fit - Your body changes over time, even over the course of a season. Fall is a good time to see your bike fitter for a tune up. Having your bike fit evaluated, and maybe readjusted, now gives you time to break in the new position without the pressure of training.

Check out the full article here

Seated Sprints Training Tip

Matt Roe

It can be difficult to feel the motivation to train in the winter but it's never too early to start developing a training plan. Our friends over at Stages Cycling have some great training tips to get you in shape for this Farm to Fork Fondo season. 



Seated sprints are explosive efforts focusing on muscular strength. In fact, it’s a misnomer to call these “sprints,” time trialists and triathletes can also benefit from these when done in the aero position.

When we’re measuring power in cycling we’re basically measuring two components: the amount of force being applied to the crank arm, and how fast that force is being applied. Seated sprints address the force part of the equation. The seated sprint’s purpose is to promote the strength part of the power equations.

You wanna stay seated. Make sure the upper body is still and you have a strong hold on the handle bars. As you drive down on the pedals, you are aiming to transfer all the power through your body, through your legs to the cranks arms and then to the rear wheel. The point is to drive the rear wheel.

You should also focus on applying the force through the entire 360 degrees of the pedal stroke.
Stomp hard on the pedals, and focus on a smooth transition between the top and bottom of the pedal stroke.



Seated Sprints are best performed on an otherwise easy/recovery ride.
Do 5-10 sprints throughout a 60-70 minute ride, along the regular route.

  1. Begin from a very slow roll in a large gear (40-50rpm)
  2. Stop down on the pedals for a 10-15 second effort to accelerate the gear in the seated position, with a rigid grip on the bars.

Remember: Focus on muscular strength, not absolute power!

For a more in depth look at seated sprints check out Stages page here: Seated Sprints

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