Bike City Fondo presented by Experience Fayetteville

"Consistency is what separates those who train from those who just ride. Stick with it, trust the process, and you’ll be ready to rock the Bike City Fondo!", Patty Pittman, certified coach. Tune in each week for tips and training support from Coach Patty as she outlines an 10-week program to get you ready for event day.  You can also follow us on Facebook (https://www.facebook.com/BikeCityFondo), Instagram (https://www.instagram.com/bikecityfondo) or our newsletter to receive updates.

Official training begins the week of March 1.  Scroll down to see each week's plan to get you thinking about how to get to start your 10-week program.  In anticipation and to get you started, check out the articles below.

Subjects/Topics for 2026 (scroll down for each subject):

• Getting Started - aerobic durability.
• Strength Training in anticipation of the program, one of the most valuable aspects and often the most overlooked.
• Week 1 - "The Key to Your Fondo Success"

Getting Started:

At just over ten weeks out from the Bike City Fondo, the focus in your training right now needs to be aerobic durability. Let go of the ego of wanting to chase high end speed and random intensity (we have all been there) and continue to dial in the ability to hold steady power without fading.

Each distance does require a slightly different emphasis. I’ve outlined what that looks for you below:

13 Mile Riders:

This route is short and pretty consistent with riding in our area. You will see some hills. The total gain is about 570 feet in 13 miles. This is an average of 44 ft of gain per mile. Try to include similar rolling terrain in your training so your legs feel adjusted to the elevation changes on race day.

Your focus should be:

• Consistent riding 2-3x per week
• Building comfort with riding 60-75 minutes continuously
• Short tempo efforts (3-6 minutes moderate effort, not all-out)
• Basic fueling and hydration habits.

This distance is about consistent riding and confidence.

30 Mile Riders

This route has a similar feet of gain per mile profile as the 13 mile distance, but you will see some hills. The total gain is about 1400 ft. Again, try to include comparable rolling terrain in your training so you are prepared for the demands of the course. It does not have to be exact, but training on similar elevation patterns is helpful.

Your focus should be:

• One longer ride each week building toward 2-2.5 hours about 3 weeks out from race day
• Most riding at conversational pace
• Some longer tempo work (8-12 minutes moderate effort) with rolling hills
• Practicing fueling and hydration on longer rides of 90+ minutes.

This distance is about pacing yourself.

65 Mile Riders

This is where durability starts to become a focus. The course terrain means you’ll need repeatable climbing strength. The total gain for this distance is close to 3,350 feet over 65 miles (about 52 ft per mile). Include steady climbing and rolling terrain in your weekly riding so your legs adapt to repeated elevation changes.

Your focus should be:

• Weekly long ride progressing toward 4-5 hours a few weeks out from race day
• 70-80% of riding at aerobic endurance pace
• 1-2 muscular endurance sessions per week (8-20 minute tempo or sweet spot climbs)

Fueling at 60-90g carbs per hour on long rides and dialing in sodium and fluid needs. 

Remember to keep your rides controlled. 

105 Mile Riders

This is a true endurance event for you. The total gain for the 105 miles is a solid 6,660 ft, which translates to about 63 ft of gain per mile. Focus on regularly riding rolling terrain with sustained climbs so your body adapts to the cumulative elevation of the course.

Your focus should be:

• Gradually extend long rides toward 5-6+ hours, peaking 3 weeks out from race day
• Stay disciplined with aerobic pacing
• Build muscular endurance for sustained climbs

Fueling similar to the 65 mile distance, but dial in fueling and hydration early. At this distance, performance is often determined by nutrition and pacing. If you drop the ball on fluids and food while going out too hard, you will suffer. Train your gut to handle the amount of energy you will need to take in for the distance.

Most riders in the 105 distnace don’t struggle because of fitness. They are usually seasoned and well equipped. However, some riders may struggle because they start too hard and underfuel. 

How This Fits Together

Across all distances, the biggest mistake 10 weeks out is too much intensity too early. Research in endurance training supports the same progression:

1. Build capacity first.
2. Layer in specific muscular endurance.
3. Get race specific closer to the event.

For the Bike City Fondo, that means consistent aerobic work now, repeatable climbing strength next, and controlled intensity as race day approaches.

If you are unsure how to structure your next 8-10 weeks based on your distance, send me a message at Patty@F2Ecoaching.com. As a USA Cycling coach and endurance coach for 22 years, I am happy to help you dial it in.

Strength Training for Cyclists 

We’re just over 12 weeks out from the Bike City Fondo and most riders are deep into winter training and starting to think about how to show up stronger on event day. One piece that often gets overlooked (or done incorrectly) is strength training. When it’s done right, it supports your riding and helps you produce more power on the bike. When it’s done wrong, it becomes extra fatigue with very little return.

Let’s talk about what strength training for cyclists should actually look like. 

First, it helps to understand that most cyclists fall into one of the following groups when it comes to strength training:      

1. Cyclists who lift to improve performance and avoid injury
2. Cyclists who lift mainly for general health and to avoid injury

Everyone wants to stay healthy and ride better, but how you lift plays a big role in whether your strength work actually improves your economy and power on the bike or simply helps you manage aches and pains.

It’s not just the exercises that matter...although that helps. How those exercises are loaded, progressed, and timed with your riding matters just as much. As a USA Cycling coach and strength coach for over two decades, I'll break it down for you here so you can apply it directly to your training. 

Lifting for Performance

When lifting for performance, it’s important to understand what actually increases power on the bike. The research shows that max strength and power strength work translate to cycling performance. That transfer happens in a very specific loading range.

The strength training that carries over best to the bike is done with:

• Low reps, generally 3-6 per set
• High loads
• Long rest periods, typically 2-5 minutes

This style of lifting improves force production and neuromuscular efficiency, which allows you to produce more power on the bike (or the same power with less effort).

High-rep lifting (10-15+ reps with short rest) gets prescribed to cyclists all the time in general programming. It does build muscle and general strength. On its own, however, it does not meaningfully increase cycling power or performance in trained cyclists.

Where this style of lifting helps is by building muscle and tissue capacity so heavier, performance-focused loads can be handled later. This is a hypertrophy focus. It has value, but it is not what actually makes you a more powerful rider.

Max strength and power are what drive performance on the bike.

Lifting to Avoid Injury

For many cyclists, the primary reason for lifting is staying healthy. This is where most general population programs live and this work is important. It just needs to be labeled correctly.

Cycling is repetitive and almost entirely forward-moving. Over time, that creates predictable tightness, limitations, and imbalances. This is where the following come into play:

• Lighter loads
• Band work
• Single-leg work
• Lateral movement
• Core, hip, back, and shoulder work 

This type of training helps the body tolerate the position and load of cycling. It improves durability and helps cyclists stay consistent. It is corrective work, not performance-driven strength training, and it should not be expected to increase power on the bike.

How This Comes Together

For cyclists focused on performance, strength training needs to be periodized to fit the cycling season. During base periods (often winter) the focus is on corrective work and hypertrophy. The body is loaded in ways that won’t break it when imbalances are present, while building the foundation needed to handle heavier loads later.

As the season approaches or progresses, the focus shifts. Loads increase, volume comes down, and strength work is adjusted to support riding rather than compete with it. This is where those 3-5 rep sets with longer rest become most valuable.  This approach targets neurological adaptations more than metabolic fatigue, which is why it tends to cause less soreness and fits well as cycling volume and intensity increase.

What This Looks Like In Real Life

Mid-February:

• 2x per week total-body strength workouts (30-45 minutes)
• Prep and hypertrophy work alongside base riding
• Rep range: 8-15+
• Focus on addressing imbalances and building a foundation with big lifts

March:

• 2x per week total-body workouts (30-45 minutes)
• Done after harder rides when possible
• Rep range: 8-12
• Hypertrophy focus so heavier loads can be handled later, with corrective work and mobility still included

Mid-March:

• 2x per week total-body workouts (20-30 minutes)
• Rep range: 3-6
• Max strength and power focus as the season starts and winter training wraps up

April and In-Season:

Sport-specific and maintenance work

Strength training continues year-round, rotating the different phases 

Focus shifts based on race goals, but lifting does not stop

To summarize, strength training for cyclists should work with your season, reduce injury risk by addressing imbalances, and increase the ability to produce force and power on the bike. 

If you have questions, send a message to Patty@F2ECoaching.com. As a USA Cycling coach and strength coach with 22 years of experience, I’m here to help.

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Week 1: The Key to Your Fondo Success

Welcome to Week 1 of the 8 Week Bike City Fondo Training Series! 

As a coach for 21 years, I'm excited to offer you training tips and help you show up strong, prepared, and ready to enjoy the ride. This week, we’re starting with the single most important factor in your training: Consistency.

Why Consistency Wins Every Time - You don’t need to smash every ride, go all-out every session, or chase PRs every week. What matters most is stacking good training weeks together. Riding consistently is far more valuable than the occasional big effort. Moderate, steady rides at a conversational pace build your aerobic base, which is what actually gets you to the finish line feeling strong.

Here's How to Build a Consistent Training Routine:

Set a Clear Goal -What’s your goal for this training cycle? More endurance? Better climbing? Just feeling good on the bike? Defining it now keeps you motivated.

Make a Plan That Works for You - Aim for 3-5 rides per week, with a mix of easy, moderate, and harder efforts. Don’t stress about missing one. Just focus on consistency over time.

Recover as Hard as You Train - Under recovery kills progress faster than under training. Sleep well, fuel properly, and give your body time to adapt.

Stay Adaptable - Life will throw curveballs. If you miss a ride or have an off day, don’t stress. Just get back on track the next day. I always tell my athletes, "make the next best decision" in their training, nutrition, and recovery. Consistency isn’t about perfection. It’s about showing up more often than not and doing your best.

Track Your Progress - Log your rides. Pay attention to how you feel, not just the numbers. You’ll be surprised how much progress you make when you zoom out and look at the big picture.

Your Action Plan for This Week

1. Set Your Baseline - Start with manageable ride times and durations. Keep the effort sustainable.
2. Schedule Your Rides - Put them on your calendar. Make them a priority.
3. Review and Adjust - At the end of the week, reflect on what worked and what needs tweaking. The goal isn’t to be perfect - it’s to get a little better each week.

Have a great ride,
Coach Patty
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Week 2: The Importance of Fueling

Welcome to Week 2 of our 8-Week Bike City Fondo Training Series! This week, we’re diving into a crucial aspect of cycling performance: Fueling Your Rides Like a Pro. Proper nutrition and hydration strategies can significantly enhance your endurance, recovery, and overall enjoyment on the bike. 

Just as a car requires fuel to run efficiently, your body needs the right nutrients to perform optimally during rides. Consuming adequate carbohydrates, proteins, and fluids ensures sustained energy levels, delays fatigue, and promotes effective recovery.

Pre-Ride Nutrition

Timing: Aim to eat a balanced meal 1-3 hours before your ride. This allows sufficient time for digestion and ensures energy availability during your workout.

Composition: Include a mix of carbohydrates (to fuel your muscles) and proteins (to support muscle repair). For example, oatmeal with fruits and a serving of yogurt makes for a nutritious pre-ride meal. The general recommendation is 1 gram of carbs per kg of body weight if taken an hour before the ride. Or 2 grams of carbs per kg of body weight if taken two hours before the ride. 

During-Ride Nutrition

Hydration: Aim to drink 20-30+ ounces (approximately 0.6-0.9 liters) of fluid per hour during your ride. This should be a combination of water and electrolyte drinks to maintain hydration and replace lost minerals.

Carbohydrate Intake: For rides longer than 75 minutes, consume 30-60+ grams of carbohydrates per hour. This can be achieved through energy gels, sports drinks, or easily digestible snacks.

Caloric Intake: Replenish 20-30% of your hourly caloric expenditure with carbohydrate-rich foods and drinks. For instance, if you burn 600 calories per hour, aim to consume 120-180 calories in that time frame. 

Practical Tips:

• Start Early: Begin fueling within the first hour of your ride to maintain energy levels.
• Variety: Incorporate a mix of solid foods (like energy bars) and liquid sources (like sports drinks) to meet your carbohydrate needs.Listen to Your Body: Pay attention to hunger and thirst cues, adjusting your intake accordingly.

Post-Ride Nutrition

Recovery Window: Consume a meal rich in carbohydrates and proteins within 60 minutes post-ride to replenish energy stores and support muscle recovery.

Meal Ideas: Grilled chicken with quinoa and vegetables, or a smoothie made with fruits and a protein source, can be excellent recovery options.

Think of your body as a high-performance engine; the better the fuel, the smoother and faster it runs. So, enjoy that pre-ride snack and savor the post-ride meal!

By implementing these fueling strategies, you’ll be well-equipped to tackle your rides with energy and enthusiasm. Remember, consistent and mindful nutrition is key to becoming a stronger cyclist.

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Week 3: Group Riding Skills!

Welcome to Week 3 of our 8-Week Bike City Fondo Training Series!  This week, we’re shifting gears and focusing on something that can seriously elevate your riding experience: Group Riding Skills!  Whether you’re sticking to the paved route or tackling the gravel option, knowing how to ride with others will help you stay safer, conserve energy, and feel more confident in the pack. Plus, it makes the miles fly by!

Why Group Riding Matters

There’s nothing quite like the rhythm of a good group ride. You work together, you support each other, and you finish stronger than you thought possible.

Here’s what makes it so valuable:

• You save energy. Drafting behind another rider can cut your effort by up to 30%.
• You ride steadier and further. It’s easier to hold a consistent pace in a group.
• You stay motivated. The shared experience keeps your spirits up, even when your legs are tired.

But group rides only flow when everyone is tuned in and riding well together. That’s where this week’s tips come in.

Ride Like a Pro: Group Ride Etiquette to Know

• Whether it’s a 3-person loop or a big pace group, these skills will help you (and the people around you) have a smoother ride:
• Hold your line.
• Stay predictable. Avoid swerving, drifting into another rider’s space, or braking suddenly.
• Don’t overlap wheels.
• This is one of the biggest crash risks. Keep your front wheel behind or slightly off to the side of the rider in front.
• Ease into the front.
• If you rotate to the front, don’t surge! Keep the same pace as the group. Surging can blow up the flow for everyone behind you.
• Use your voice and hands.
• Call out “slowing,” “stopping,” or “car back.” Point out potholes or debris. Everyone benefits when you communicate early and clearly.
• Look ahead, not down.
• Focus 10-20 feet up the road so you can react smoothly to what’s coming.
• Be kind.
• Group rides are a learning ground. If someone makes a mistake, offer grace and encouragement. It builds stronger riders and a better experience for everyone.

What to Keep in Mind on Gravel

If you’re heading onto the gravel route at the Bike City Fondo, keep these extras in your back pocket:

• Give more space. Gravel means more movement, less traction, and longer stopping distances.
• Expect some bounce. Stay loose and centered. Your bike will move around a bit more than it does on pavement.
• Call out terrain changes. Give the riders behind you time to adjust.

This Week’s Challenge

• Join a no-drop group ride, or plan a loop with a friend and practice holding your line, taking turns pulling, and calling things out.
• If you’re on gravel, practice giving a bit more room and keeping your weight light in your hands.

A Little Real Talk

Group rides aren’t about being perfect. They are about learning how to move with others. It’s like a dance on wheels. The better your awareness and rhythm, the better everyone rides.

This week is your chance to practice that dance.

You’re doing amazing out there. Keep showing up, keep learning, and enjoy every pedal stroke. 

Cheering you on,
Coach Patty
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Week 4: Your Riding Position!

Welcome to Week 4 of our training series! This week we’re dialing in one of the most underrated performance boosters: Your Riding Position. Getting your fit right can help you ride longer, feel better, and avoid those annoying aches and pains that pop up when something’s just a little off. Let’s walk through some easy ways to fine-tune your setup!

1. Saddle Height and Position:

• Height: A great place to start is with your saddle level and flat. Hop on, pedal with your heels, and make sure your hips aren’t rocking. You want a slight bend in your knee at the bottom of the pedal stroke. This is just enough to keep things efficient without overextending.
• Fore-Aft Position: A quick check here! When your pedals are level, your forward knee should be roughly above the pedal axle. It’s a simple alignment that helps you stay balanced and power through the whole pedal stroke.

2. Handlebar Reach and Height:

• Reach: Your reach should feel natural. It should not feel you’re stretching just to hold on. Keep a slight bend in the elbows and adjust your stem or bar position if it feels like you’re too stretched or cramped.
• Height: Handlebar height is a comfort vs. aero trade-off. Lower bars can make you more aerodynamic, but if it hurts your back or neck, raise them a bit. You want a setup that supports your riding style without wearing you down.

3. Pedal and Cleat Alignment - Cleat Position: Line your cleats up so the ball of your foot is over the pedal axle, then adjust the angle until your knees track straight when you ride. It’s a small tweak, but it can make a big difference in comfort and injury prevention.

4. Upper Body Posture - Relaxed Upper Body: No need to death-grip the bars - keep it light. A soft bend in your elbows helps soak up bumps and keeps your upper body relaxed, especially on long rides or rough surfaces.

5. Regular Reassessment - Ongoing Adjustments: As you get stronger or ride longer distances, your setup might need small tweaks. A quick check-in every few weeks can go a long way in keeping you comfortable and efficient.

Gravel Riding Considerations:

If you’re mixing in gravel this season (like some of you doing the gravel route), here are a couple of extras to keep in mind:

Stable Positioning: Being just a little more upright can help you stay stable on uneven ground. Don’t be afraid to raise your bars slightly or shift your saddle back a bit if it feels better.

Tire Pressure: Let a little air out. The lower pressure can give you better grip and a smoother ride. 

By focusing on these areas, you’ll enhance both comfort and efficiency on your rides. Remember, small adjustments can lead to significant improvements in your cycling experience.

This Week’s Challenge:

Pick one area from the list and spend a ride experimenting with it. Make a small adjustment, take mental notes on how it feels, and see if it improves your comfort or control. Bonus points if you take 5 minutes post-ride to jot down what worked (or didn’t)!

While nothing beats a professional fit from a local bike fitter to dial everything in perfectly, these tips are a solid starting point to get you riding more comfortably and efficiently right now.

Happy riding!
Coach Patty

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Week 5: It's Interval Time!

Alright! We’re rolling into Week 5, and this is where we start adding just a little spice to your rides... yup, it’s interval time.

Now before your brain jumps to “sufferfest,” take a breath. This isn’t about going all-out and crushing your soul. It’s about riding smart and building power in manageable chunks so you can climb stronger, hold your pace longer, and make the most of your time on the bike.

What’s an interval, anyway?

It’s simply a block of higher effort followed by recovery. That’s it. It teaches your body how to handle intensity without breaking down. Even one session a week can do wonders for your strength and stamina, especially if you’re balancing a full life outside of training.

Here’s how to try it out this week:

Do 4 rounds of 4-5 minutes at a pace that feels like a 7 or 8 out of 10 (it should be strong but controlled), followed by 4-5 minutes of easy spinning. That recovery time is just as important as the work. Let your legs recover, then roll into the next one.

Quick form check:

Keep your upper body relaxed, your cadence smooth, and don’t let the effort turn into a death grind. These intervals should feel strong and not frantic.

This Week’s Challenge:

Try one interval session this week. Nothing fancy. Find a quiet stretch of road or trail, plug in those 4x5-minute efforts, and see how it feels. You don’t need data or gadgets. Just go by feel and notice how your body responds. Strong? Tired? Kind of proud? That’s all useful info.

You’re not doing this to become a pro. You’re doing it to become a stronger, more confident version of yourself on the bike. One effort, one ride at a time.

You’ve got this.
~Coach Patty 

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Week 6: The Power of Consistency...Keep Showing Up 

We’re officially in Week 6 and this is typically the point where the fatigue starts to creep in. Maybe you're feeling a little tired, unmotivated, and distracted by everything else going on. If that sounds familiar, don't worry. It happens to so many of us as we near the end of a big training block. You are not off course. You are right where you should be.  

This week's tip is all about staying consistent and letting the work you’ve been doing really settle in. You don’t need to train harder. You just need to keep showing up.

By now, your long rides are getting easier, your intervals feel more controlled, and your confidence is building. That didn’t happen overnight and it won’t disappear overnight either. What you do now keeps the momentum going and sets you up for a strong taper.

Here’s how to stay steady this week:

Stick with your rhythm.

Keep your riding schedule as close to the last couple weeks as possible. 1 interval day, 1-2 longer endurance rides, and a couple of short, easy spins. Same pattern, just showing up and executing.

Don’t chase numbers.

Your legs might feel a little heavy, especially if last week’s intervals were solid. That’s normal. Trust the process and focus on effort, not data. You’re not testing. You’re building.

Protect your recovery days.

You’re not tapering yet, but recovery still matters. If you’re extra tired, take the easier option. Maybe adjust your week for an extra recovery day if you need it. That’s not backing out. It’s smart training. 

This Week’s Challenge:

Stick to your plan, even if it feels boring. Show up for each ride with intention, but let go of perfection. Check in with yourself mid-week: How’s your energy? How’s your mindset? You’re in the “get it done” phase of training and you’re doing great.

You’ve already done the hardest part: committing. Now it’s about riding it out, one smart effort at a time.

Let’s keep rolling,
~Coach Patty 

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Week 7: Dialing It In.... 

We’re a couple weeks out and so close you can almost feel the starting line. This week isn’t about pushing harder. It’s about dialing things in so race day feels smooth, confident, and (dare I say?) fun.

You’ve built the fitness. You’ve done the work. Now we shift gears and fine-tune the stuff that helps everything come together.

Start steady, finish strong - 
One of the biggest mistakes riders make is going out too fast. It's easy to get caught up in all the race excitement at the start. But trust me: if you start just a little easier than you want to, you’ll have way more to give later. Let others surge early. You’ll pass them later when they fade and you’re still feeling strong.

Stick with what you know - 
No new foods, no new gear. Eat what you’ve practiced (ideally 2-3 hours before the ride), and aim to take in a little something every 20-40 minutes on the bike. That could be a gel, a small bar, or even sips of sports drink. Hydrate consistently, even if the weather’s cool. Nutrition isn’t just for long rides... it’s what keeps your energy steady.

Do a gear check now, not the night before - 
Ride in the exact clothes you’ll wear on race day. Make sure your tires are pumped, your drivetrain’s clean, and everything is shifting smoothly. Lay out what you’ll need the night before:  your bottles, your snacks, your layers. Think ahead now so you’re not scrambling later.

Prep your head too - 
Some nerves are normal. Don’t try to eliminate them. Just focus on the facts. You’ve trained. You’ve shown up for weeks. You’ve built fitness, endurance, and confidence. Keep your mind in your lane, especially if others seem faster, more prepared, or more confident. You don’t need their ride. You just need yours.

This Week’s Challenge:

Do one ride this week where you treat it like race morning. Wake up, eat the same breakfast you’ll eat on event day, wear the same kit, and go for an easy 45-60 minute ride. You’re not testing fitness so don't hammer it out. Remember that you’re practicing routine. Use this to build calm and confidence going into race week.

You’re ready...and we’re not even at the starting line yet.

Keep moving forward,
-Coach Patty

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Week 8: Taper, Recovery, and Trusting the Process 

Welcome to Week 8! You’ve put in the work, you’ve shown up week after week and now it’s time go over Taper, Recovery, and Trusting the Process. We’re about a week and a half from race day, which means this week is all about starting recovery while keeping the legs sharp.

Here’s the science behind it:

Tapering gives your body a chance to repair all the small damage from training, top off energy stores, and rebuild stronger. During the last few weeks, you’ve been creating fatigue to force adaptation. Now we back off a little and let that adaptation actually happen.

This doesn’t mean stop riding. It just means we ride a little less, stay smooth, and trust that fitness doesn’t disappear overnight. (It actually locks in.)

Here’s how to handle taper and recovery this week:

1. Reduce the volume, not the purpose
Cut your weekly training time by about 30-40%. Shorten your long ride, dial back on the number of intervals, but keep the structure. You’re still reminding your body how to move. It’s just overall less stress.

2. Keep a little intensity
During a couple of your rides this week, sprinkle in a few short bursts (like 30 seconds strong, 90 seconds easy). Nothing crazy. You just want to keep the legs feeling snappy without building new fatigue.

3. Focus on recovery habits
More sleep. More good food. More water. This is the week where your body needs the space to fully charge up. Stress (whether it’s lack of sleep, poor fueling, or trying to cram in extra rides) pulls energy away from recovery. Keep life as low-drama and high-recovery as you can.

4. Trust your training
It’s normal to second-guess right now: “Should I be doing more?” “Am I losing fitness?” Nope. You’re not losing fitness. You’re clearing fatigue. That’s the goal. Strong, rested legs ride faster, not tired ones. Also, keep this in mind: you’re past the point where extra training will help for race day. If you try to cram in a long, hard ride now, it won’t boost your fitness in time. It’ll show up about 2 weeks later, long after the race is over...because adaptations take time. Right now, the smartest thing you can do is trust what you’ve built and let it settle in.

This Week’s Challenge:

Pick two shorter rides this week and finish each one thinking about how good it feels to move without pressure. After your rides, jot down a quick win: something that felt easier, smoother, or stronger than it used to. You’re stacking confidence this week, not stress.

You’ve earned this taper. Let it work for you.

Cheering for you all the way,
~Coach Patty 

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Coach Patty - 

Patty Pittman is a USA Cycling Certified Coach with a BS in Kinesiology, NASM certifications in strength training, performance enhancement, corrective exercise, and sports nutrition, and over 20 years of experience developing endurance athletes across disciplines. A multi-fondo finisher and former time trial competitor, she wrote the Bike City Fondo training tips to better prepare athletes across every distance.

www.f2ecoaching.com  |  Instagram: @pittmanfit