https://www.joshlipkacycling.com/thegym daily 0.75 2025-05-04 https://www.joshlipkacycling.com/thegym/mobilityassessmentshoulders monthly 0.5 2024-10-02 https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/6f12f4a9-ef81-4979-9c82-df83e464a34c/IMG-0340.jpg The Gym - Mobility Assessment - Shoulder Flexion Place your feet hip/shoulder distance apart. They can be a little away from the wall. We need to keep a natural curvature in our low back for this. You can roll up a small towel and place it between your low back and wall. If your back arches away from the wall more than an inch(ish) it can trick you into thinking you have more shoulder flexion than you do. Keep your arms straight at the elbow. Lift your arms up and try to touch the wall. Make sure they are straight up. If you can touch the wall your shoulder flexion is sufficient. You can see how stiff I am feeling from working on this post all day! After a good twenty minutes I can usually get my arms to touch. https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/bc13a1d8-e015-4e96-864d-167df610c25a/IMG-0347.jpg The Gym - Mobility Assessment - Shoulder Flexion If your elbows bend, arms go out to the side in a “Y” direction, or do not reach the wall you will want to work on your shoulder flexion. https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/029925a6-d939-4b8a-aea6-160cfcdfcc27/IMG-0341.jpg The Gym - Mobility Assessment - Shoulder Flexion If your arms do not reach the wall or your back arches in order to reach the wall then you want to work on your shoulder flexion. https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/730cfbe3-45bf-4ca7-97cf-d65fd39e0655/IMG-0339.jpg The Gym - Mobility Assessment - It is usually easy to see if we have a rounded upper back when we are standing. One way to be sure is to lie down. If you are looking backwards instead of straight up your upper spine is stuck in a flexed position. https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/55d19603-46fd-49c8-8d48-234ff82eb925/IMG-0346.jpg The Gym - Mobility Assessment - Child’s pose from yoga with your arms on the roller. The straighter and closer together they are the deeper the stretch. Keep your head down and don’t shrug your shoulders. Hold stretches like this for a good minute. https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/ad0a5723-6b0b-4adf-9a52-d42305f32453/IMG-0345.jpg The Gym - Mobility Assessment - If you need a deeper stretch try it one arm at a time. Press into the ground with the other hand to add some rotation. When you rotate you should feel a deeper stretch. https://www.joshlipkacycling.com/thegym/mobilityassessmenthipflexion monthly 0.5 2024-12-30 https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/44e68862-00d0-4a18-a60d-fd67e504bb33/IMG-0316.jpg The Gym - Mobility Assessment - If your knee is above your hip these muscles may be tight. https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/8527ebfe-a6ca-4fe6-9984-4082642bac94/IMG-0317.jpg The Gym - Mobility Assessment - If your bottom knee is straightened this muscle is tight. You want your shin to be pointed straight down towards the floor. https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/b492e14c-a84c-4de4-a3d0-3119f9df6f30/IMG-0318.jpg The Gym - Mobility Assessment - Tensor Fascia Latae (TFL) If your leg goes out to the side (abduction) this muscle is tight. https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/ee66ca4a-eab2-4799-b1be-3a23ef0ef430/IMG-0314.jpg The Gym - Mobility Assessment - Knee about hip height (ideal might be even a fraction lower than this photo), shin perpendicular to floor, back not arched. https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/b7eb0e63-dcbc-4b3a-ae64-a8e8bf31b767/IMG-0315.jpg The Gym - Mobility Assessment - Knees are about hip distance apart from left to right - the knee doesn't rest out to the side https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/0ba07e90-30bc-4e30-a6d8-d45e2ec183d7/IMG-0323.jpg The Gym - Mobility Assessment - Psoas and Illiacus Tuck your tailbone to point it forward and then bring your hips forward. You’re looking for a stretch on the front of your hip and very top of the thigh. https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/7157552e-4434-45ae-9659-dcf1d73ce3c7/IMG-0324.jpg The Gym - Mobility Assessment - Rectus Femoris Tuck your tailbone to point it forward and then bring your hips forward. With your foot lifted up you are looking to feel the stretch on the front of your hip but also down the entire front of your thigh. You can try different heights for your foot. You’ll know when you find the right position. https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/e6dde69c-ec7e-49bd-8d8a-371d8aa37ae6/IMG-0325.jpg The Gym - Mobility Assessment - Tensor Fascia Latae (TFL) Foot and knee on the floor. Tuck your tailbone forward. Bring your hips forward. Just like before. The TFL also abducts (lifts leg away) the hip. If your right knee is down shift your hips to the right. This adds adduction (opposite of abduction) to the stretch. You’re looking for a stretch on the side/front of the hip. https://www.joshlipkacycling.com/thegym/acaseforthegym monthly 0.5 2024-10-05 https://www.joshlipkacycling.com/thegym/category/Weights monthly 0.5 https://www.joshlipkacycling.com/tactics daily 0.75 2023-11-24 https://www.joshlipkacycling.com/tactics/zwift-efficiency-and-drafting monthly 0.5 2022-01-10 https://www.joshlipkacycling.com/tactics/xxq88oii3a1e46334bmm483dw4htkj monthly 0.5 2021-11-10 https://www.joshlipkacycling.com/tactics/zwiftpower-ranking-estimator monthly 0.5 2021-11-10 https://www.joshlipkacycling.com/tactics/how-to-beat-a-world-champion monthly 0.5 2020-09-20 https://www.joshlipkacycling.com/nutrition daily 0.75 2024-09-23 https://www.joshlipkacycling.com/nutrition/exercise-nutrition monthly 0.5 2023-11-24 https://www.joshlipkacycling.com/nutrition/exercise-hydration monthly 0.5 2023-11-24 https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/d37dc9ba-9bb1-4544-9037-1541c015e03e/Screen+Shot+2022-12-19+at+10.58.59+AM.png Nutrition - Exercise Hydration - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/5dc486dc-cdf3-41ef-8859-8d8331be52c5/Screen+Shot+2022-12-19+at+10.59.32+AM.png Nutrition - Exercise Hydration - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.joshlipkacycling.com/equipment daily 0.75 2023-11-24 https://www.joshlipkacycling.com/equipment/two-components-fifteen-watts-9aszc monthly 0.5 2021-03-02 https://www.joshlipkacycling.com/equipment/two-components-fifteen-watts monthly 0.5 2021-03-02 https://www.joshlipkacycling.com/oldrecovery daily 0.75 2024-10-08 https://www.joshlipkacycling.com/oldrecovery/blog-post-title-one-sh2la monthly 0.5 2023-06-30 https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/1611683124864-GEOSX8EZC1E718JRV0EA/9CC8EB70-D579-4D02-94D1-CFB634E18A64.png Old Recovery - Heart Rate Variability https://www.joshlipkacycling.com/oldrecovery/tracking-recovery monthly 0.5 2021-01-26 https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/1609438702600-9OSIYUXW5J5MXEIV8PIX/recovery+tracking.jpg Old Recovery - Tracking Recovery https://www.joshlipkacycling.com/offseasonintostrength daily 0.75 2024-10-14 https://www.joshlipkacycling.com/offseasonintostrength/developing-power-with-plyometric-training monthly 0.5 2022-02-10 https://www.joshlipkacycling.com/offseasonintostrength/strength-google-sheet monthly 0.5 2021-12-07 https://www.joshlipkacycling.com/offseasonintostrength/muscular-endurance-phase monthly 0.5 2022-12-19 https://www.joshlipkacycling.com/offseasonintostrength/preparatory-phase monthly 0.5 2022-11-06 https://www.joshlipkacycling.com/offseasonintostrength/ajnlm7lduwqboi3t1otr6f75400lhy-68b5x-t6pa5 monthly 0.5 2022-10-28 https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/1599666661392-9NAGO92V506ES6CCRP59/4A754620-A512-44A7-A725-001E3DD80984_4_5005_c.jpeg Offseason into Strength - Strength Training Where do I start? https://www.joshlipkacycling.com/offseasonintostrength/strength-macrocycle monthly 0.5 2022-11-06 https://www.joshlipkacycling.com/offseasonintostrength/blog-post-title-two-eeszr-mbf8b monthly 0.5 2023-06-30 https://www.joshlipkacycling.com/offseasonintostrength/blog-post-title-one-taj2l monthly 0.5 2023-06-30 https://www.joshlipkacycling.com/offseasonintostrength/blog-post-title-four-6pgpt monthly 0.5 2023-06-30 https://www.joshlipkacycling.com/mobility daily 0.75 2023-11-24 https://www.joshlipkacycling.com/mobility/pe9jetcw5j63c8o4lrolmyqgeqf2xt-k78cs-jr3ww-dg9wj monthly 0.5 2022-08-12 https://www.joshlipkacycling.com/mobility/gedmfltwbqmtwwqdikjkfqut8q47ea monthly 0.5 2022-08-12 https://www.joshlipkacycling.com/mobility/pe9jetcw5j63c8o4lrolmyqgeqf2xt monthly 0.5 2022-08-12 https://www.joshlipkacycling.com/mobility/blog-post-title-one-xppzh monthly 0.5 2023-11-24 https://www.joshlipkacycling.com/race-reports daily 0.75 2024-05-07 https://www.joshlipkacycling.com/race-reports/68etpk9jfy7w953xt22jkn0uhhhok9 monthly 0.5 2023-03-02 https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/e8a70196-91c0-4f2d-b3e7-109afc744322/IMG_4724.jpeg Race Reports - The Journey to the 2023 Zwift World Championships - Make it stand out Five minutes post 2023 Zwift World Championships https://www.joshlipkacycling.com/race-reports/blog-post-title-four-3rd2f-hwkd3 monthly 0.5 2024-05-07 https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/c3245aa5-3d3c-442f-b9e9-39135831451c/IMG_6481.jpeg Race Reports - CRCA Individual Club Championships - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.joshlipkacycling.com/race-reports/blog-post-title-four-3rd2f-hwkd3-65wfr monthly 0.5 2023-06-30 https://www.joshlipkacycling.com/race-reports/blog-post-title-four-3rd2f-fgdeh monthly 0.5 2023-06-30 https://www.joshlipkacycling.com/race-reports/blog-post-title-four-3rd2f-td7jw monthly 0.5 2023-06-30 https://www.joshlipkacycling.com/race-reports/blog-post-title-three-xkn57 monthly 0.5 2022-08-01 https://www.joshlipkacycling.com/race-reports/blog-post-title-two-t5de2-jdwmp monthly 0.5 2023-06-30 https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/caa73eae-76d6-449c-8a97-7df7a4c4cf08/86C0D5C6-1A34-43A5-97D8-6F1D2474A338_4_5005_c.jpeg Race Reports - Grant’s Tomb - Masters 35+ - Make it stand out Getting aero https://www.joshlipkacycling.com/race-reports/blog-post-title-one-89ecg monthly 0.5 2023-06-30 https://www.joshlipkacycling.com/aerodynamics daily 0.75 2024-10-10 https://www.joshlipkacycling.com/aerodynamics/whereshouldmyhandsgo monthly 0.5 2024-10-10 https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/dcf1fe2f-4f06-4a12-b62b-dff50884b9b2/ibngb4tey4x61.png Aerodynamics - Where Should My Hands Go? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/59be52aa-e774-40db-9661-b5281f82fc8c/IMG_6452.PNG Aerodynamics - Where Should My Hands Go? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/c7f55d30-c355-412d-be33-a10ee5345e16/IMG_5925.JPG Aerodynamics - Where Should My Hands Go? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/7cb81dd0-9e6a-48e2-8a68-f18234081297/IMG_6078.JPG Aerodynamics - Where Should My Hands Go? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.joshlipkacycling.com/arandomcollection daily 0.75 2024-10-10 https://www.joshlipkacycling.com/arandomcollection/josh-billings-runaground-bicycle-route-recon monthly 0.5 2024-09-05 https://www.joshlipkacycling.com/arandomcollection/stage-race-criterium-breakaway-and-commentary monthly 0.5 2024-04-18 https://www.joshlipkacycling.com/arandomcollection/how-to-find-sign-up-and-prepare-for-a-zwift-race-101 monthly 0.5 2023-12-08 https://www.joshlipkacycling.com/arandomcollection/blog-post-title-one-kfe5n-txjsx monthly 0.5 2023-10-17 https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/dcf1fe2f-4f06-4a12-b62b-dff50884b9b2/ibngb4tey4x61.png A Random Collection - Where Should My Hands Go? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/59be52aa-e774-40db-9661-b5281f82fc8c/IMG_6452.PNG A Random Collection - Where Should My Hands Go? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/c7f55d30-c355-412d-be33-a10ee5345e16/IMG_5925.JPG A Random Collection - Where Should My Hands Go? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/7cb81dd0-9e6a-48e2-8a68-f18234081297/IMG_6078.JPG A Random Collection - Where Should My Hands Go? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.joshlipkacycling.com/arandomcollection/prospect-hillclimb monthly 0.5 2023-09-25 https://www.joshlipkacycling.com/arandomcollection/masters-national-championships-rr-35-39 monthly 0.5 2023-08-27 https://www.joshlipkacycling.com/arandomcollection/masters-national-championships monthly 0.5 2023-08-27 https://www.joshlipkacycling.com/arandomcollection/catching-up-with-kristen monthly 0.5 2023-08-07 https://www.joshlipkacycling.com/arandomcollection/greylock-descent-strava-kom monthly 0.5 2023-08-07 https://www.joshlipkacycling.com/arandomcollection/ftporanaerobictraining monthly 0.5 2023-07-10 https://www.joshlipkacycling.com/arandomcollection/6jth3ln1y0x0jy377qin4f1h5psz6f-c3x3s monthly 0.5 2023-07-01 https://www.joshlipkacycling.com/arandomcollection/sprintandanaerobictraining monthly 0.5 2023-06-30 https://www.joshlipkacycling.com/arandomcollection/functionalthresholdpowertraining monthly 0.5 2023-07-10 https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/2b46d6c1-c09c-4788-9612-b3aa669f02e2/IMG_7828.JPG A Random Collection - Functional Threshold Power - Make it stand out Forgive my scanner’s blurriness. https://www.joshlipkacycling.com/arandomcollection/powertests monthly 0.5 2024-10-10 https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/d26aef2b-7f2a-461a-8c35-58efb3df6875/Screenshot+2023-06-13+at+11.22.23+AM.png A Random Collection - Power Testing - Make it stand out Rider A https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/f4baa5d7-ccdc-481e-aef6-17f2e2a0ce8d/Screenshot+2023-06-13+at+11.20.44+AM.png A Random Collection - Power Testing - Make it stand out Rider B https://www.joshlipkacycling.com/arandomcollection/isyourpowermetergivingyouusefulinformation monthly 0.5 2023-07-07 https://www.joshlipkacycling.com/mindset daily 0.75 2024-11-11 https://www.joshlipkacycling.com/mindset/itsjustapoint monthly 0.5 2024-10-10 https://www.joshlipkacycling.com/mindset/dichotomyofcontrol monthly 0.5 2024-10-10 https://www.joshlipkacycling.com/mindset/6jth3ln1y0x0jy377qin4f1h5psz6f-8djkf monthly 0.5 2024-11-11 https://www.joshlipkacycling.com/mindset/preanxiety monthly 0.5 2024-10-10 https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/1599932826031-RU4R9Y2DTX5AGOUPFW2J/FB41196A-0018-47C9-8D27-5A08563E5EEA.png Mindset - Pre Exercise Test/Race Anxiety https://www.joshlipkacycling.com/thoughts daily 0.75 2023-07-12 https://www.joshlipkacycling.com/thoughts/blog-post-title-one-knenm monthly 0.5 2023-07-12 https://www.joshlipkacycling.com/thoughts/blog-post-title-two-s5gsb monthly 0.5 2023-07-12 https://www.joshlipkacycling.com/philosophy-1 daily 0.75 2024-10-10 https://www.joshlipkacycling.com/philosophy-1/crbdjnhg33tktty0cu68lan7wsx5bg monthly 0.5 2023-11-24 https://www.joshlipkacycling.com/mindset-personaltrainingclient daily 0.75 2023-11-24 https://www.joshlipkacycling.com/mindset-personaltrainingclient/9k94g0tevh1ioayrfsx9j5tl4jb6tq-ebga8 monthly 0.5 2023-11-24 https://www.joshlipkacycling.com/mindset-personaltrainingclient/mindset-wkes7 monthly 0.5 2023-11-24 https://www.joshlipkacycling.com/mindset-personaltrainingclient/wcgue09l1pcgauqte4hp25a11c48m6-bwa96 monthly 0.5 2023-11-24 https://www.joshlipkacycling.com/mindset-personaltrainingclient/crbdjnhg33tktty0cu68lan7wsx5bg-68pzz monthly 0.5 2023-11-24 https://www.joshlipkacycling.com/mindset-personaltrainingclient/6jth3ln1y0x0jy377qin4f1h5psz6f-tzgm8 monthly 0.5 2023-11-24 https://www.joshlipkacycling.com/recoverypersonaltrainingclient daily 0.75 2023-11-24 https://www.joshlipkacycling.com/recoverypersonaltrainingclient/tracking-recovery-hjjz6 monthly 0.5 2023-11-24 https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/1609438702600-9OSIYUXW5J5MXEIV8PIX/recovery+tracking.jpg Recovery - Tracking Recovery https://www.joshlipkacycling.com/recoverypersonaltrainingclient/blog-post-title-one-sh2la-bz9dx monthly 0.5 2023-11-24 https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/1611683124864-GEOSX8EZC1E718JRV0EA/9CC8EB70-D579-4D02-94D1-CFB634E18A64.png Recovery - Heart Rate Variability https://www.joshlipkacycling.com/recoverypersonaltrainingclient/ted-talk-sleep-is-your-superpower-tdg29 monthly 0.5 2023-11-24 https://www.joshlipkacycling.com/nutritionpersonaltrainingclient daily 0.75 2023-11-24 https://www.joshlipkacycling.com/nutritionpersonaltrainingclient/exercise-nutrition-sabef monthly 0.5 2023-11-24 https://www.joshlipkacycling.com/nutritionpersonaltrainingclient/exercise-hydration-yd2yf monthly 0.5 2023-11-24 https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/d37dc9ba-9bb1-4544-9037-1541c015e03e/Screen+Shot+2022-12-19+at+10.58.59+AM.png Nutrition - Exercise Hydration - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/5dc486dc-cdf3-41ef-8859-8d8331be52c5/Screen+Shot+2022-12-19+at+10.59.32+AM.png Nutrition - 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Assessing fitness, strengths, and limiters on the bike - Make it stand out Rider A https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/f4baa5d7-ccdc-481e-aef6-17f2e2a0ce8d/Screenshot+2023-06-13+at+11.20.44+AM.png Training on the Bike - Assessing fitness, strengths, and limiters on the bike - Make it stand out Rider B https://www.joshlipkacycling.com/stre-mob daily 0.75 2025-01-04 https://www.joshlipkacycling.com/stre-mob/deeper-hip-roll-and-stretch monthly 0.5 2022-11-23 https://www.joshlipkacycling.com/stre-mob/pe9jetcw5j63c8o4lrolmyqgeqf2xt-k78cs-jr3ww monthly 0.5 2022-08-12 https://www.joshlipkacycling.com/stre-mob/pe9jetcw5j63c8o4lrolmyqgeqf2xt-k78cs monthly 0.5 2022-08-12 https://www.joshlipkacycling.com/stre-mob/cc39lielqwbaaotnxfrvb6jyoy0zo1 monthly 0.5 2022-08-12 https://www.joshlipkacycling.com/stre-mob/stretching-routine monthly 0.5 2022-08-12 https://www.joshlipkacycling.com/stre-mob/test monthly 0.5 2021-10-31 https://www.joshlipkacycling.com/stre-mob/foam-roll-and-stretch monthly 0.5 2020-10-05 https://www.joshlipkacycling.com/stre-mob/ajnlm7lduwqboi3t1otr6f75400lhy monthly 0.5 2025-01-04 https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/1599666661392-9NAGO92V506ES6CCRP59/4A754620-A512-44A7-A725-001E3DD80984_4_5005_c.jpeg Stre + Mob - 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Why Josh Lipka Cycling? Whether you’re a competitive athlete or not, everyone wants to make progress towards their goal. Initially, most people are able to make progress but many times they reach a plateau. This is because most fitness advice and programs are one size fits all approaches that focus on a narrow scope of training. Over the past twenty years I have been on a relentless pursuit of ascending from these plateaus. It has been a bumpy road but along the way I have been a part of more than ten winning Josh Billings teams, won state and national championships, and overcome setbacks like my deep vein thrombosis and pulmonary embolism and their lingering physical and psychological effects. I’m proud to say I have helped my clients achieve these same results and more. https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/1715106399677-8TO07UVTMMPO5COQXKBO/IMG_1576.jpeg About me - Results 2023 Masters National Champion 2021 CRCA Jim Boyd Cup 2020 PE Survivor 2019 Lucarelli and Castaldi Cup - Overall and Sprint Jersey Winner, 1st NY and NJ TT Championships 2009 ECCC Overall and Sprint Jersey Winner 2008 Collegiate Nationals Podium Crit and Omnium 10 time Josh Billings Team Champion 40 km Time Trial PR - 50:15 10 mile Time Trial PR - 19:34 Central Park 2022 https://images.squarespace-cdn.com/content/v1/5f5794027a79a6713d7d0bb1/0c1069a8-c0cf-404a-8847-24736397a4d7/IMG_6079.jpg About me - Education/Experience Bachelor’s Degree - Exercise Science Esports Race Director for Twenty24 NASM Certified Personal Trainer NASM Corrective Exercise Specialist 200 Hour Yoga https://www.joshlipkacycling.com/how-do-i-improve-next-year daily 0.75 2024-12-30 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