Move Up Endurance Coaching

Your body is always giving you clues. The key is learning how to read them.

In our newest article, we dig into the “tells” that can help you decide whether it’s time to keep pushing—or take the rest your body needs. Motivation, mood, soreness, warm-up time, HRV, training load: no single metric has all the answers, but together they tell a meaningful story.

Rest isn’t lost fitness. It’s how your body absorbs the work and comes back stronger.

Read the full article:
https://www.moveupcoaching.com/2026/07/27/learn-your-tells-when-to-keep-pushing-and-when-to-rest/

NICA season can feel like a lot, especially for new riders and parents. We put together a practical guide to help you know what matters before the season, during the season, on race weekends, and throughout the year as your rider grows from beginner to varsity.

This isn’t just a general overview. It includes real takeaways on training rhythm, race week expectations, parent support, and how to keep the season fun, healthy, and productive.

Read it here: https://www.moveupcoaching.com/resources/junior-cycling/nica-season-guide/

Apparently, Coach Kent has been missing an important piece of cycling etiquette for the past 20 years: flapping both your arms before standing up.

If you stand up smoothly without throwing your bike backward, nobody needs a warning.

So, naturally, Coach Kent wrote an article about it. It’s an opinion piece, it’s not entirely serious, and just because Tadej is an arm-flapper doesn’t make it right.

Read the full article here: https://www.moveupcoaching.com/2026/07/06/tadej-pogacar-doesnt-know-how-to-stand-up/

P.S. After talking with a couple of riders who have been around longer than Coach Kent has and whose opinions he deeply respects, he learned the arm flap has apparently been around nearly as long as group riding itself.

He still thinks it’s unnecessary (and the article was already written).

Team racing strategy does not need to be complicated.

This article was adapted from a webinar Coach Kent Woermann has used multiple times to teach riders the basics of working together as a team, understanding race roles, and making better decisions during a race.

If you’re new to team racing or looking to improve how your team works together, this is a good place to start.

Read the full article: https://www.moveupcoaching.com/2026/07/06/cycling-team-race-strategy/

Most endurance athletes are under-fueling on their hardest days and slightly over on their easiest ones.

It's one of the most common patterns we see — and it quietly tanks recovery and performance over time.

The fix isn't a complicated diet overhaul. It's learning to eat for the day you're actually having. Protein and fat stay fairly consistent. Carbs are the lever — and the swings are bigger than most people expect. Think 200g on a rest day, 500g after a long ride.

That's not a mistake, that's the plan.

Food tracking is one of the most effective short-term tools for finding those gaps. Not forever — just long enough to build real, informed intuition about how you're fueling.

Full breakdown at the link below 👇
🔗 moveupcoaching.com/2026/03/18/tracking-food-intake-for-health-and-performance/

Coach Kent is back with the final chapter of his cyclocross series—this time addressing the biggest obstacle between riders and their goals: excuses.

—> Cyclocross is for everyone. It’s one of the most fun, welcoming, and community-driven ways to race bikes.

—> Use what you’ve got. Any bike with knobby tires will get you started—no special gear required.

—> Embrace the struggle. You’ll slip, slide, and maybe suffer a bit, but that’s the beauty of it—you’ll come out stronger every time.

Read part three of the series here:
👉

Cyclocross Training Benefits, Part 3: No More Excuses—Why CX is for Every Rider - Move Up Endurance Coaching No more excuses. Cyclocross is for every rider. Learn why CX is fun, builds fitness and skills, and makes you tougher for road, gravel, and MTB.

🚨 Junior CX Sign-Ups Are Open! 🚨

Cyclocross is back, and we’re ready for another fun season with the Move Up Juniors program. Whether your rider is brand new to racing or already experienced, CX is the perfect place to build skills, confidence, and friendships.

Details:
📅 Sept 17 – Nov 12 (9 weeks)
🕕 Wednesdays @ 6:15 PM (60–75 min)
📍 Rail Creek Park, 6161 Woodland Dr, Shawnee, KS
💲 Free for all junior members

What’s Included:
-> Weekly coached practices and mentorship
->Entry fees covered for 5 local races
->Team support at races

Requirements:
->Must be an active Move Up Cycling Club member
->Riders racing age 18 & under
->Under 14? A parent must be present at practice
-> Commitment to practices + Move Up kit at races

👉 Sign up here: https://forms.gle/5Se4Ly2frzPpSdEn6

Coach Kent is back with part two of his cyclocross series—breaking down why CX skills training is a secret weapon for any rider looking to level up.

"Cornering, remounts, dismounts, and bike handling in unpredictable conditions… these are the skills that not only make you a better cyclocross racer, but also carry over into gravel, crits, and road events."

Read part two of the series here:
👉

Cyclocross Training Benefits, Part 2: Skills That Make You Faster in Every Discipline - Move Up Endurance Coaching Cyclocross skills benefits: build cornering, braking, balance, and confidence that transfer to road, gravel, and MTB. Get faster with better handling.

Coach Kent recently wrote a three-part series aimed at convincing bike racers—no matter their primary discipline—that cyclocross deserves a spot in their training program. Especially if having fun and becoming a more well-rounded rider is part of your long-term goals.

"If you want to improve your ability to handle high-intensity efforts and stay with faster groups, cyclocross is one of the best tools out there. CX gives you a condensed, externally motivated effort—essentially a race simulation that focuses only on the hardest parts of your event, whatever that event may be."

Read part one of the series here:
👉 https://www.moveupcoaching.com/2025/08/27/cyclocross-training-for-fitness/