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2027 Application

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Does strength training actually make a difference when it comes to cycling?

Yes, Strength training absolutely makes you faster on the bike. But it works best when it complements your riding rather than replacing it.

1. Greater Force production:
Strength training can increase your ability to produce force / power per pedal stroke, which helps with:

* Short climbs
* Repeatability
* Fatigue resistance
* Accelerating out of corners
* Attacking
* Steep technical sections
* Sprinting

2. Better fatigue resistance:
A stronger cyclist can often maintain good pedaling mechanics when tired and longer lasting force production.

3. Improved explosiveness:
Exercises such as squats, split squats, deadlifts, and some plyometrics can improve your ability to generate force quickly. That’s useful for the repeated surges and attacks found in cycling.

4. Better bike control:
Strength isn’t just about your legs. A stronger core, hips, back, and upper body can help you stay stable and control the bike through rough terrain without wasting as much energy

#cyclingstrength #strenghttraining #stronger #xcmtb #strongcycling

Does strength training actually make a difference when it comes to cycling?

Yes, Strength training absolutely makes you faster on the bike. But it works best when it complements your riding rather than replacing it.

1. Greater Force production:
Strength training can increase your ability to produce force / power per pedal stroke, which helps with:

* Short climbs
* Repeatability
* Fatigue resistance
* Accelerating out of corners
* Attacking
* Steep technical sections
* Sprinting

2. Better fatigue resistance:
A stronger cyclist can often maintain good pedaling mechanics when tired and longer lasting force production.

3. Improved explosiveness:
Exercises such as squats, split squats, deadlifts, and some plyometrics can improve your ability to generate force quickly. That’s useful for the repeated surges and attacks found in cycling.

4. Better bike control:
Strength isn’t just about your legs. A stronger core, hips, back, and upper body can help you stay stable and control the bike through rough terrain without wasting as much energy

#cyclingstrength #strenghttraining #stronger #xcmtb #strongcycling

Staying hydrated is just as important as training.
You’re not just losing water when you sweat. You also lose sodium and other electrolytes. During longer or hotter rides, replacing sodium can help maintain fluid balance and performance.

- Sweating is your body’s primary cooling system. So you most replace fluids to prevent Overheating.
- Even mild dehydration can reduce your ability to hold sustained power.
- When you are dehydrated, blood plasma volume drops making your heart work harder to deliver oxygen and nutrients to your muscles.
- Dehydration can also impact your brain, leading to reaction time delays, loss in coordination and decision-making. These are all important things to keep sharp when riding technical features.
- Being adequately hydrated after a ride supports normal circulation, nutrient delivery, and recovery processes.

@flowformulas #MountainBikeCoaching #MTB #stayhydratedmyfriends #LifeSkills #fitnessalloutracing

Staying hydrated is just as important as training.
You’re not just losing water when you sweat. You also lose sodium and other electrolytes. During longer or hotter rides, replacing sodium can help maintain fluid balance and performance.

- Sweating is your body’s primary cooling system. So you most replace fluids to prevent Overheating.
- Even mild dehydration can reduce your ability to hold sustained power.
- When you are dehydrated, blood plasma volume drops making your heart work harder to deliver oxygen and nutrients to your muscles.
- Dehydration can also impact your brain, leading to reaction time delays, loss in coordination and decision-making. These are all important things to keep sharp when riding technical features.
- Being adequately hydrated after a ride supports normal circulation, nutrient delivery, and recovery processes.

@flowformulas #MountainBikeCoaching #MTB #stayhydratedmyfriends #LifeSkills #fitnessalloutracing

Always gearing up.
@toolboxwars
#toolboxwars
@parktools @knipex_northamerica @abbeybiketools
#biketoolkit #worktools #clean #toolbox

Always gearing up.
@toolboxwars
#toolboxwars
@parktools @knipex_northamerica @abbeybiketools
#biketoolkit #worktools #clean #toolbox

Applications are now open:
Fitness All Out Racing
Elite Team • Development Team
Race. Develop. Belong.

The 2026 season was more than we could have asked for. The growth on and off the race course was incredible. Our team is built on hard work, community, support and the pursuit of pushing limits. We train hard and race even harder.

Striving always to improve, we have decided to create two programs underneath the Fitness All Out Racing name. There will be an Elite team and a Development team. Applications for both are open.
-link in bio and on our website

-We are looking for riders with a strong work ethic and love for the sport.
-Committed to the team and journey
-Believing and trusting in the process
-A desire to improve, push your limits and support each other.

* Elite level Coaching
* Strength and Conditioning workouts
* Communication with coach and rider
* Race day support
* Teams will be limited. This ensures each rider can have the attention that they deserve and helps to build camaraderie
@schwalbe_mtb @xpedousa @flowformulas
@jakroo_official
#mtbxc
#mtb
#ridebikes
#hardwork

Applications are now open:
Fitness All Out Racing
Elite Team • Development Team
Race. Develop. Belong.

The 2026 season was more than we could have asked for. The growth on and off the race course was incredible. Our team is built on hard work, community, support and the pursuit of pushing limits. We train hard and race even harder.

Striving always to improve, we have decided to create two programs underneath the Fitness All Out Racing name. There will be an Elite team and a Development team. Applications for both are open.
-link in bio and on our website

-We are looking for riders with a strong work ethic and love for the sport.
-Committed to the team and journey
-Believing and trusting in the process
-A desire to improve, push your limits and support each other.

* Elite level Coaching
* Strength and Conditioning workouts
* Communication with coach and rider
* Race day support
* Teams will be limited. This ensures each rider can have the attention that they deserve and helps to build camaraderie
@schwalbe_mtb @xpedousa @flowformulas
@jakroo_official
#mtbxc
#mtb
#ridebikes
#hardwork

While some of the team was competing at national championships @jayden_randall627 and her mom did the Crushers in Michigan. A 131 mile race with 10,000+ feet of climbing, with loose/rocky snowmobile trails at the end just to add a little extra spice. By the end, their wrists were aching and mentally exhausted. Jayden was able to take first🥇 with her mom hot on her heels. WOW what a day 💪!
We are super proud of them both and their drive to keep pressing forward.
#fitnessalloutracing
@xpedousa @flowformulas
#mtblifestyle #ridebikes #longhardride mentaldrive

While some of the team was competing at national championships @jayden_randall627 and her mom did the Crushers in Michigan. A 131 mile race with 10,000+ feet of climbing, with loose/rocky snowmobile trails at the end just to add a little extra spice. By the end, their wrists were aching and mentally exhausted. Jayden was able to take first🥇 with her mom hot on her heels. WOW what a day 💪!
We are super proud of them both and their drive to keep pressing forward.
#fitnessalloutracing
@xpedousa @flowformulas
#mtblifestyle #ridebikes #longhardride mentaldrive

@griffiths.bikelife at the Voodoo race finishing 9th overall against a stacked field, Very well done! So proud of everything he has accomplished this season and the past 2.5 years. The growth is remarkable! He will be heading off soon to race for Brevard as-well!
This is his favorite song 🫣
#fitnessalloutracing
@schwalbe_mtb @xpedousa @flowformulas
#mtb #racebikes #xcmtb hardwork

@griffiths.bikelife at the Voodoo race finishing 9th overall against a stacked field, Very well done! So proud of everything he has accomplished this season and the past 2.5 years. The growth is remarkable! He will be heading off soon to race for Brevard as-well!
This is his favorite song 🫣
#fitnessalloutracing
@schwalbe_mtb @xpedousa @flowformulas
#mtb #racebikes #xcmtb hardwork

@sarahmurphy.mtb making rock gardens look easy!
#fitnessalloutracing
#mtbxc
#ridebikes
#mtblifestyle
#racebikes

@sarahmurphy.mtb making rock gardens look easy!
#fitnessalloutracing
#mtbxc
#ridebikes
#mtblifestyle
#racebikes

@bella_bikes09 and @owenhall808 raced the voodoo, hopped on a plane and raced in Utah the following weekend!
For the Voodoo race they both took first 🥇🥇 in their class and had the fastest male and female time overall in the half-a-toona!
The race in Utah didn’t go the way they wanted. But that is when we do our best learning. Still very proud of everything they have done and accomplished.
#fitnessalloutracing
@schwalbe_mtb @xpedousa @flowformulas
#ridebikes #mtbxc #mtbrace #race

@bella_bikes09 and @owenhall808 raced the voodoo, hopped on a plane and raced in Utah the following weekend!
For the Voodoo race they both took first 🥇🥇 in their class and had the fastest male and female time overall in the half-a-toona!
The race in Utah didn’t go the way they wanted. But that is when we do our best learning. Still very proud of everything they have done and accomplished.
#fitnessalloutracing
@schwalbe_mtb @xpedousa @flowformulas
#ridebikes #mtbxc #mtbrace #race

@garretthall07 with an outstanding race, grabbing 5th place overall at Voodoo! So proud of everything he has done this season. From sea otter to unbound to voodoo. He has been all over the US racing. Also getting sometime going bar to bar with the one and only @dylanjawnson .
#fitnessalloutracing
@schwalbe_mtb @xpedousa @flowformulas
#mtb #mtbxc #racebikes #bikelifestyle

@garretthall07 with an outstanding race, grabbing 5th place overall at Voodoo! So proud of everything he has done this season. From sea otter to unbound to voodoo. He has been all over the US racing. Also getting sometime going bar to bar with the one and only @dylanjawnson .
#fitnessalloutracing
@schwalbe_mtb @xpedousa @flowformulas
#mtb #mtbxc #racebikes #bikelifestyle

Although @sheridan.gable did not have the race she was hoping for. She still pushed hard and loves wet and muddy races. She was also too fast for the photographer!
#fitnessalloutracing @schwalbe_mtb @xpedousa @flowformulas
#mtb #ridebikes #mtbxc #muddyrace

Although @sheridan.gable did not have the race she was hoping for. She still pushed hard and loves wet and muddy races. She was also too fast for the photographer!
#fitnessalloutracing @schwalbe_mtb @xpedousa @flowformulas
#mtb #ridebikes #mtbxc #muddyrace

Coach @jimverner hopped in to have some fun at the Voodoo All-a-toona on his singlespeed. Vibes were high and after going through puddles the size of lakes at the start, he was then met with muddy trails and slick roots. But he proudly took 1st 🥇 against great competition.
#fitnessalloutracing @schwalbe_mtb @xpedousa @flowformulas @met_helmets
#singlespeed #mtb #xcmtb #rideallbikes

Coach @jimverner hopped in to have some fun at the Voodoo All-a-toona on his singlespeed. Vibes were high and after going through puddles the size of lakes at the start, he was then met with muddy trails and slick roots. But he proudly took 1st 🥇 against great competition.
#fitnessalloutracing @schwalbe_mtb @xpedousa @flowformulas @met_helmets
#singlespeed #mtb #xcmtb #rideallbikes

@trevorbramlett_ and @paxton_catalano taking 1st and 3rd in the Half-a-toona. This race was 24 miles of tight single track with lot of mud and slippery roots. Both did an amazing job and always looking good while doing it.
#fitnessalloutracing @flowformulas @xpedousa @schwalbe_mtb
#bikesarefun #mtbracing #mtbxc #rideallday

@trevorbramlett_ and @paxton_catalano taking 1st and 3rd in the Half-a-toona. This race was 24 miles of tight single track with lot of mud and slippery roots. Both did an amazing job and always looking good while doing it.
#fitnessalloutracing @flowformulas @xpedousa @schwalbe_mtb
#bikesarefun #mtbracing #mtbxc #rideallday

@jayden_randall627 taking the W 🥇at the Voodoo race this past weekend. She is crowned the queen!
The course was muddy and humidity was high. She paced the race to perfection. Great Job!
#fitnessalloutracing @flowformulas @xpedousa
#mtb #mtbxc #xcracing #ridebikesbehappy

@jayden_randall627 taking the W 🥇at the Voodoo race this past weekend. She is crowned the queen!
The course was muddy and humidity was high. She paced the race to perfection. Great Job!
#fitnessalloutracing @flowformulas @xpedousa
#mtb #mtbxc #xcracing #ridebikesbehappy

Flat tires were on tap for @paxton_catalano this weekend. He was still able to pull off a p4 finish for short track! Feeling good during Sundays XCO race, But a flat tire took him out. We would have no luck without bad luck. He is racing next weekend and ready to go.
#fitnessalloutracing @xpedousa @flowformulas @jakroo_official
#mtb #mtbxc #mtbracing #bikes

Flat tires were on tap for @paxton_catalano this weekend. He was still able to pull off a p4 finish for short track! Feeling good during Sundays XCO race, But a flat tire took him out. We would have no luck without bad luck. He is racing next weekend and ready to go.
#fitnessalloutracing @xpedousa @flowformulas @jakroo_official
#mtb #mtbxc #mtbracing #bikes

@trevorbramlett_ had a powerful weekend! Saturdays short track finishing p1🥇, and 3rd 🥉 on Sundays XCO race. His training consistency and intervals are paying off. Great job!
#fitnessalloutracing @xpedousa @flowformulas @jakroo_official
#mtb #ridebikes #mtbxco #hardwork

@trevorbramlett_ had a powerful weekend! Saturdays short track finishing p1🥇, and 3rd 🥉 on Sundays XCO race. His training consistency and intervals are paying off. Great job!
#fitnessalloutracing @xpedousa @flowformulas @jakroo_official
#mtb #ridebikes #mtbxco #hardwork

@griffiths.bikelife had an amazing weekend of racing, placing 1st in short track with riding a start and tactical race. Then backing it up the next day placing 4th in his age group.
#fitnessalloutracing @schwalbe_mtb @xpedousa @flowformulas @jakroo_official
#mtb #mtbxc #bikes #ridebikes

@griffiths.bikelife had an amazing weekend of racing, placing 1st in short track with riding a start and tactical race. Then backing it up the next day placing 4th in his age group.
#fitnessalloutracing @schwalbe_mtb @xpedousa @flowformulas @jakroo_official
#mtb #mtbxc #bikes #ridebikes

@garretthall07 battled with the best of them on Sunday. Pulling a p1 in his age group and p3 overall! This was his first race back on the mountain bike in quite a while. Been doing that gravel thing.
#fitnessalloutracing
@schwalbe_mtb @xpedousa @flowformulas @jakroo_official @bumpngrind_official
#mtb #mtbrace #ridebikes

@garretthall07 battled with the best of them on Sunday. Pulling a p1 in his age group and p3 overall! This was his first race back on the mountain bike in quite a while. Been doing that gravel thing.
#fitnessalloutracing
@schwalbe_mtb @xpedousa @flowformulas @jakroo_official @bumpngrind_official
#mtb #mtbrace #ridebikes

@bella_bikes09 had a great weekend at @bumpngrind_official . Saturday she had short track and then Sunday had a long XCO race. Placing a strong p2 in short track and had to pull out of Sundays race. The extreme heat took all the energy out of her. Despite that she looked very strong and super proud of all her skills that just keep growing.
#fitnessalloutracing @schwalbe_mtb @xpedousa @flowformulas @jakroo_official
#mtbxc #ridebikesbehappy #mtb #bikeracing

@bella_bikes09 had a great weekend at @bumpngrind_official . Saturday she had short track and then Sunday had a long XCO race. Placing a strong p2 in short track and had to pull out of Sundays race. The extreme heat took all the energy out of her. Despite that she looked very strong and super proud of all her skills that just keep growing.
#fitnessalloutracing @schwalbe_mtb @xpedousa @flowformulas @jakroo_official
#mtbxc #ridebikesbehappy #mtb #bikeracing

@owenhall808 had a full weekend of racing. Starting it off on the road and then back on the mountain bike for some XC racing. He did incredible, with a p8 on the road race and a p1 on the mtb.
@griffiths.bikelife joined him for the XC race and also had a great race, pulling out a p3. Everything is starting to come together heading into nationals.
#fitnessalloutracing @schwalbe_mtb @xpedousa @flowformulas
#mtbracing #bikesarefun #ridebikes #mtbxc

@owenhall808 had a full weekend of racing. Starting it off on the road and then back on the mountain bike for some XC racing. He did incredible, with a p8 on the road race and a p1 on the mtb.
@griffiths.bikelife joined him for the XC race and also had a great race, pulling out a p3. Everything is starting to come together heading into nationals.
#fitnessalloutracing @schwalbe_mtb @xpedousa @flowformulas
#mtbracing #bikesarefun #ridebikes #mtbxc

There’s always time for some slow motion.
@sheridan.gable
@schwalbe_mtb @xpedousa
#fitnessalloutracing @uscupmtb

#mtbxc #mtblifestyle #raceteam #ridebikes

There’s always time for some slow motion.
@sheridan.gable
@schwalbe_mtb @xpedousa
#fitnessalloutracing @uscupmtb

#mtbxc #mtblifestyle #raceteam #ridebikes

Feeling the flow at Oak Mtn in Alabama.
#fitnessalloutracing
@schwalbe_mtb @xpedousa @flowformulas

#mtblifestyle #ridebikes #mtbxc #funonbikes

Feeling the flow at Oak Mtn in Alabama.
#fitnessalloutracing
@schwalbe_mtb @xpedousa @flowformulas

#mtblifestyle #ridebikes #mtbxc #funonbikes

Jumped over to Tennessee for the Black Bear Rampage Race at the Ocoee whitewater center.
It was a 36 mile back country xc race, with some good climbs to make the legs tingle.
@jayden_randall627 and Coach @jimverner where able to grab some wins.
All in all it was a great day to ride bikes.
#fitnessalloutracing
@schwalbe_mtb @xpedousa @flowformulas
#ridebikesbehappy
#xcbackcountry
#raceday
#mtb

Jumped over to Tennessee for the Black Bear Rampage Race at the Ocoee whitewater center.
It was a 36 mile back country xc race, with some good climbs to make the legs tingle.
@jayden_randall627 and Coach @jimverner where able to grab some wins.
All in all it was a great day to ride bikes.
#fitnessalloutracing
@schwalbe_mtb @xpedousa @flowformulas
#ridebikesbehappy
#xcbackcountry
#raceday
#mtb

Remembering the flow at Oak Mountain. Getting ready for @bump_mtb_official next month.
@major.colin_
#fitnessalloutracing
@schwalbe_mtb @xpedousa @flowformulas
#mtbxc #mtb #mtblifestyle

Remembering the flow at Oak Mountain. Getting ready for @bump_mtb_official next month.
@major.colin_
#fitnessalloutracing
@schwalbe_mtb @xpedousa @flowformulas
#mtbxc #mtb #mtblifestyle

Some of the team headed to Tennessee to ride the Tanasi Trail System. Trails were in great shape with good climbs and fast down hills. Added cold plunge bonus and pizza to end it off. Definitely a place for future rides.
#fitnessalloutracing
#mtbride #greatweekend #ridebikes #training

Some of the team headed to Tennessee to ride the Tanasi Trail System. Trails were in great shape with good climbs and fast down hills. Added cold plunge bonus and pizza to end it off. Definitely a place for future rides.
#fitnessalloutracing
#mtbride #greatweekend #ridebikes #training

Danville, Virginia for some @usmtbseries racing was a great time.
Giving our all and never stop learning.
Having the right mindset is an important part to performing at your best. Learning to control what you can control and letting go of what you can’t. We are always striving to be better.
#fitnessalloutracing @schwalbe_mtb @xpedousa @flowformulas
#mtbxc
#biking
#teamfun

Danville, Virginia for some @usmtbseries racing was a great time.
Giving our all and never stop learning.
Having the right mindset is an important part to performing at your best. Learning to control what you can control and letting go of what you can’t. We are always striving to be better.
#fitnessalloutracing @schwalbe_mtb @xpedousa @flowformulas
#mtbxc
#biking
#teamfun

Developing skills to go higher and farther.
@sarahmurphy.mtb and @bella_bikes09 are killing it. It is awesome watching their skills and confidence grow.

#mtbskills #drops #xcmtb #hardwork #mtb

Developing skills to go higher and farther.
@sarahmurphy.mtb and @bella_bikes09 are killing it. It is awesome watching their skills and confidence grow.

#mtbskills #drops #xcmtb #hardwork #mtb

After a lot of traveling, it was nice to have a race in our back yard. Some of the team made their way to the Big Creek Shorties XCC race. The vibes were super chill and everyone had a great time.
#fitnessalloutracing @schwalbe_mtb @xpedousa @rambomtb
#bigcreekmtb
#localraces
#vibes
#bikelife

After a lot of traveling, it was nice to have a race in our back yard. Some of the team made their way to the Big Creek Shorties XCC race. The vibes were super chill and everyone had a great time.
#fitnessalloutracing @schwalbe_mtb @xpedousa @rambomtb
#bigcreekmtb
#localraces
#vibes
#bikelife

The US Pro Cup in Arkansas was a success. It was an amazing experience. The racers were strong and the course was fast and flowy.
Everyone pushed themselves to their limit and did an incredible job! Lots of skill progression and confidence found. We couldn’t ask for more.
#fitnessalloutracing @schwalbe_mtb @gravelo.workshop
@xpedousa @flowformulas
#mtblifestyle
#mtbxc
#hardwork
#raceteam

The US Pro Cup in Arkansas was a success. It was an amazing experience. The racers were strong and the course was fast and flowy.
Everyone pushed themselves to their limit and did an incredible job! Lots of skill progression and confidence found. We couldn’t ask for more.
#fitnessalloutracing @schwalbe_mtb @gravelo.workshop
@xpedousa @flowformulas
#mtblifestyle
#mtbxc
#hardwork
#raceteam

Some Pre-Riding in Arkansas for the @uscupmtb
#fitnessalloutracing @sarah.evelyn_ @bella_bikes09 @schwalbe_mtb @xpedousa @flowformulas
#mtb #mtbxc #preride #hardwork

Some Pre-Riding in Arkansas for the @uscupmtb
#fitnessalloutracing @sarah.evelyn_ @bella_bikes09 @schwalbe_mtb @xpedousa @flowformulas
#mtb #mtbxc #preride #hardwork

NC this weekend for the Rock Creek Rumble. We had short track Friday evening, then XCO Saturday. Legs were tired but everyone pushed through and learned a lot / even surprising their selves. There was lots of that this weekend. Mental strength is just as important as your fitness.
We are headed to Arkansas this coming week for another weekend of race at the US Pro Cup.
Recover for a second and then hit it again.
#fitnessalloutracing
@schwalbe_mtb @flowformulas @xpedousa @gravelo.workshop
#mtbracing
#mtbxc
#pushharder
#mentalstrength

NC this weekend for the Rock Creek Rumble. We had short track Friday evening, then XCO Saturday. Legs were tired but everyone pushed through and learned a lot / even surprising their selves. There was lots of that this weekend. Mental strength is just as important as your fitness.
We are headed to Arkansas this coming week for another weekend of race at the US Pro Cup.
Recover for a second and then hit it again.
#fitnessalloutracing
@schwalbe_mtb @flowformulas @xpedousa @gravelo.workshop
#mtbracing
#mtbxc
#pushharder
#mentalstrength

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