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Iowa Gravel Classic: By Matt Denis

Posted on July 14, 2021 at 8:05 PM Comments comments (1301)

Iowa Gravel Classic 7/3/21


A highlight of last year’s pandemic-ravaged season was the Iowa Gravel Classic: because it actually happened, sure, but also because it’s a beautiful course in Whiterock Conservancy, full of rollers, B roads, and strong racers. In that 100km edition last year, I also managed to overzealously attack my way out of a podium spot, and so I arrived this year with some vengeance on the brain. A year wiser and more mature, and knowing the ra...

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Ken Woods Road Race

Posted on June 1, 2021 at 1:35 PM Comments comments (289)

Ken Woods Road Race May 21, 2021 By: Matt Denis

An often-overlooked aspect of the glamorous profamateur bike racing scene are the hotels you end up

in weekend after summer weekend. The final preparation for big days in the saddle usually consists of

piling four bikes, four bags, and four bodies into the cheapest room still available when we finally got

around to booking 36 hours previous. All of which I only mention to say that no one was surprised to

see, as we ...

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Silver City Century

Posted on May 15, 2021 at 6:55 PM Comments comments (367)

Silver City Century

May 8, 2021

If you’ve ever lived in or driven through the Midwest, you’ve seen a town like Silver City, IA. Blink-and-

you-miss-it, stripped of everything but the essentials: post office, bike shop, bar. At 7 AM on a typical

Saturday, it would be empty and quiet. On May 8 th , it was full up with over a hundred cyclists set to

contest the first round of the Iowa Gravel Series.

I’d made the trip the previous afternoon wi...

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Want to get faster without having to smash Intervals? DO SKILLS!

Posted on March 16, 2021 at 5:10 PM Comments comments (122)

Incorporating Skills Practice into your Training Plan


It is hilarious to me that people neglect skills practice on the bike when it can truly make or break your race. I think the main problem is athletes don’t know how to approach it (and also don’t want to) and/or their coaches don’t know how to implement skills into a training plan.


I was already planning on this topic for the blog and trend for this weeks social media here at TST befo...

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10K & Half Marathon: The Swiss Army Knives of Run Training

Posted on March 9, 2021 at 9:10 PM Comments comments (115)

One of Coach Miles’ core beliefs when it comes to run training is that 10K or half marathon training are very similar and can provide you with a solid foundation for going up or down in race distance.


Why is that a relevant thought for right now?


Well, it’s relevant because races are slowly beginning t...

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Threshold Training!

Posted on February 23, 2021 at 1:10 PM Comments comments (136)

The focus of the blog for this week will be on FTP/Threshold testing, training, and development. This will be a brief overview on those areas and is by no means an in depth detailed description of how to execute each aspect. This blog will be followed up with a few “FREE PLANS” for cyclists and triathletes to help navigate the murky waters of developing threshold power. These plans will be posted on Saturday February 27th.


So what is FTP/Threshold power? It is ...

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Coming out of Hibernation for Triathletes

Posted on February 15, 2021 at 9:30 PM Comments comments (163)

So, you’ve been cooped up all winter. Maybe you’ve been putting in some base work or following a strength plan. Maybe you’ve been focusing on a single discipline. Or maybe you haven’t. Maybe you’ve taken some extended time off and are finally ready to get back into the swing of things.


At TST Perform we’re here to tell you that any of the above op...

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Sample Strength Workout

Posted on February 8, 2021 at 4:05 PM Comments comments (16)

So you have decided to get in the gym and lift some weights… but where should you start?!


Strength training in general can be an intimidating prospect for endurance athletes. It takes you out of your comfort zone, and throws you into the world of barbells, protein powder, and muscle tanks. Don’t let the initial hesitation stop you from following through on something that will have a massive impact on your athletic performance, along with general well-being.

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The 5 W's of Strength Training

Posted on February 3, 2021 at 4:05 PM Comments comments (118)

I thought beginning February with a blog post about strength training would be fitting because the lack of emphasis many athletes put on this important training discipline. This is a brief introduction to anyone who is thinking about getting in the gym and starting a strength program. I have left out many intricacies and I can certainly go into more detail in the future.


Please enjoy!



Who should strength train?


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ROAD2DAYTONA by Justin (Knasty) Knasel

Posted on December 18, 2020 at 11:20 AM Comments comments (30)

ROAD2DAYTONA (lets gooooo)

2020 has been the first time in around 10 years that I have only raced once. This year, even though marked with uncertainty, was one of the most successful years I have had. Thanks to Eric, I have had the most consistent and productive training seasons ever. This I believe, came down to three things I learned this season.

To appreciate, enjoy training, and trust the process

This year while the pools were closed, I truly did miss them, even though...

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