Sports
Consistency for the Win; Building Sustainable Cycling Fitness
By Sarah Kaufmann — In these early season months, as we look to the training and racing ahead, everything seems possible. It’s easy to get excited by intense workouts, smashing group rides, and big, flashy efforts. But the key to sustainable, long-term progress is more mundane – and sometimes more challenging. It’s about being consistent […]

By Sarah Kaufmann — In these early season months, as we look to the training and racing ahead, everything seems possible. It’s easy to get excited by intense workouts, smashing group rides, and big, flashy efforts. But the key to sustainable, long-term progress is more mundane – and sometimes more challenging. It’s about being consistent day in and day out, doing the work as your body tolerates and having the objectivity to step back when it doesn’t. It takes patience.
Why Consistency Matters
Consistent training builds your fitness over time. Each ride – whether an endurance session or a structured workout, adds up. You build a deep aerobic base. Regular training creates changes in the body across a spectrum of cardiovascular, muscular, metabolic, respiratory, hormonal, and neuromuscular systems that give you the foundation to develop peak fitness. This aerobic foundation lays the groundwork for all the training you do. Think of it as the base of a pyramid – the larger the base, the higher the peak. As your aerobic conditioning improves with consistency, your ability to recover and absorb hard sessions also improves. So, the more you do, the more you can do.
The Importance of a Strong Aerobic Base for High-Intensity Training
High intensity, flashy workouts are exciting. The programming usually looks interesting and pulls our attention. But before you can fully benefit from these sessions, it is essential to have a deep aerobic foundation in place. Even the most exciting workouts will under deliver without the base to adapt from the load. A strong base ensures you can tolerate and recover from these sessions.

A Realistic Timeline for Season-Long Goal Setting
Building a well-rounded training program means there is a time and place for the high-intensity workouts within a context of consistent work and proper recovery. Keep in mind that developing deep aerobic fitness takes years, so this timeline is meant only as a barebones guide for single event prep:
- Base Phase (12-16 weeks): Focus on creating a base with long rides, as conditions allow (this period of training is often done during the winter). Intervals in the tempo/ sweet spot/ threshold ranges also fortify these long rides and can fill in when volume isn’t achievable.
- Build Phase (6-8 weeks): Moving toward more structured intensity with focused threshold and VO2 Max work. Volume likely dips to accommodate the additional intensity. More strategic recovery sessions are needed to ensure adaptation from the higher intensity.
- Peak Phase (4-6 weeks): Prepare for your goal event by fine-tuning your fitness. Volume is reduced and the structured workouts are tailored to the specific demands of your event. This is when those spicy, exciting workouts have their place!
- Transition Phase (Post-Event): After your goal event, build in time to recover and reflect. This phase can often bring some feelings of sadness. The denouement may leave you feeling empty. Preparing for these emotions can make the process easier. Use this period for open riding, limited structure, and cross-training, setting the stage for the next training cycle.
Practical Strategies to Maintain Consistency
- Plan Your Training: Work with a coach to strategically plan the timing and intensity of training sessions to optimize within your normal life schedule and commitments. This partnership will manage training through periods of fatigue and stress.
- Reflect on short-term goals: In addition to your seasonal objectives, celebrate the successes that come within training – new FTPs or peak power metrics, nailing a week of training, consistency with sleep, optimal fueling, etc.
- Monitor Your Recovery: Be aware of how your body feels after each workout and adjust your training load accordingly. Be willing to modify or cut workouts if you are under recovered, to complete subsequent sessions with precision.
Conclusion
Developing deep, resilient fitness is about steady, consistent work over time. Realistic, focused goals, and a structured training plan give you the foundation for success and ongoing progress throughout the season.
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Sports
University of Michigan Athletics
ANN ARBOR, Mich. — University of Michigan volleyball head coach Erin Virtue announced Saturday (May 31) the additions of transfers Jacyn Bamis and Sydney Schnichels for the 2025 campaign. Bamis spent the last two seasons at Hawai’i after two seasons at Clemson. Schnichels spent her previous two seasons at Minnesota. “We’re absolutely thrilled to welcome […]

ANN ARBOR, Mich. — University of Michigan volleyball head coach Erin Virtue announced Saturday (May 31) the additions of transfers Jacyn Bamis and Sydney Schnichels for the 2025 campaign. Bamis spent the last two seasons at Hawai’i after two seasons at Clemson. Schnichels spent her previous two seasons at Minnesota.
“We’re absolutely thrilled to welcome Jacyn to our Wolverine family,” said Virtue. “Her competitive drive and experience at the highest level will bring a dynamic energy to our middle blocker position. What impresses me most is not just her technical skill, but her passion and energy will elevate everyone around. She embodies everything we value in our program, and I’m incredibly excited to see her impact both on and off the court.”
“In Sydney, we’re gaining an exceptional talent who has the ability to make a massive impact for Michigan volleyball,” said Virtue. “Her competitive drive and excellent teammateship were exactly what we were looking for to strengthen our roster. Beyond her impressive playing ability, she brings a work ethic and passion that perfectly aligns with our team culture. I couldn’t be more optimistic about what she’ll accomplish in the maize and blue as we continue building toward our championship goals.”
Bamis started at Clemson and redshirted her first season. In her second season with the Tigers, she played in 17 matches and 56 sets, totaling 108 points with 81 kills and 12 solo blocks. Bamis then transferred to Hawai’i and played in 12 sets her junior season, recording five kills on 11 attacks with two block assists. She saw almost a full season with the Rainbow Wahine in 2024, playing in 30 matches and 117 sets, and registered 262 kills on 596 attacks. She added 15 solo blocks and 67 block assists. Bamis earned All-Big West honorable mention and an Academic All-Big West selection in her final season at Hawaii.
The graduate transfer hails from Spokane, Wash., and was a three-year letterwinner at Gonzaga Prep. Bamis also earned two varsity letters in track and field and tallied 148 kills on a .300 hitting percentage in her senior season. She has an older brother who played football at the University of Idaho and a twin sister.
Schnichels was a two-year member at Minnesota but did not play her first season. She played in eight matches last season and tallied six kills, one assist, two digs and three block assists. Schnichels was a top recruit coming into college, ranking as the No. 20 overall player in the 2023 class by PrepVolleyball.com. She was the No. 1 overall recruit in Minnesota and No. 22 in the country on PrepDig’s rankings.
The redshirt sophomore comes from Willmar, Minn., and Willmar Senior High where she was a four-year letterwinner. In her four seasons, Schnichels tallied 1,324 kills with 170 blocks, 697 digs and 106 aces. She has four younger siblings, and both parents were student-athletes at Augustana College.
Bamis and Schnichels will join two freshmen, Hannah Brady and Leni Stanton-Parker, and 13 returners for the 2025 season, which begins Aug. 30-31 in Cincinnati with matchups against Wake Forest and the Bearcats.
Sports
McNicholas High School boys volleyball team wins Division II state championship
SPRINGFIELD, Ohio — The McNicholas High School boys volleyball team is a state champion for a second straight season. The Rockets defeated Mount Vernon 25-21, 25-4, 25-17 in the Division II state final Saturday afternoon at Wittenberg University. This is the second state title in program history. Gavin Gerhard had 13 kills, three service aces, […]

SPRINGFIELD, Ohio — The McNicholas High School boys volleyball team is a state champion for a second straight season.
The Rockets defeated Mount Vernon 25-21, 25-4, 25-17 in the Division II state final Saturday afternoon at Wittenberg University. This is the second state title in program history.
Gavin Gerhard had 13 kills, three service aces, five digs and two block assists. Ethan Gundrum had nine kills, 18 assists, five digs and three block assists.
McNicholas (27-1) won 23 consecutive matches to complete its special season. The Rockets defeated Akron St. Vincent-St. Mary in a state semifinal Friday afternoon to set up the state final Saturday.
McNicholas is coached by Connor Games, a 2015 graduate, who just completed his first season as the varsity head coach. This is a team with nine seniors.
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Sports
Bearcat Athletes of the Week: Kai Stolzfus and Kiley Bowman
Bearcats: Kai Stolzfus (Junior) and Kiley Bowman (Sophomore) Sport: Beach Volleyball Comment: “Our final submission for Athlete of the week from Beach Volleyball will be our 1’s Team! Kai Stolzfus (Junior) and Kiley Bowman (Sophomore) were our STARS OF THE SEASON! From a coach’s perspective, these are the athletes you pray for. Competitive, great sportsmanship, […]

Bearcats: Kai Stolzfus (Junior) and Kiley Bowman (Sophomore)
Sport: Beach Volleyball
Comment: “Our final submission for Athlete of the week from Beach Volleyball will be our 1’s Team! Kai Stolzfus (Junior) and Kiley Bowman (Sophomore) were our STARS OF THE SEASON! From a coach’s perspective, these are the athletes you pray for. Competitive, great sportsmanship, drive to be better every day, continual growth, and tremendous potential! Top it off with great teammates and scholar academics, and they are the whole package.
With another year in front of us, I am more than excited to get to our next season of Beach and watch these ladies dazzle us on the sand for another season. Thank you, ladies, for making your school, your families, your coaches, and Paso Robles proud!
All coaches at Paso Robles High School are invited to participate in Athletes of the Week to recognize students who were standouts at a recent competition, showing improvement at practices, or bringing a great attitude to the team. Coaches may contact Beth Brennan at beth@accesspublishing.com.
Thank you to our sponsors of athletes of the week:
Red Scooter Deli is your local deli in Paso Robles. Drop by for a leisurely breakfast, quick lunch bite, refreshing smoothie or a cup of locally roasted coffee. Breakfast choices range from pastries and smoothies to breakfast sandwiches and scrambles. They have a full coffee bar and a wide variety of teas. Any meal can be made gluten-free, vegetarian, or vegan. Visitors one of two locations in Paso Robles. 1102 Pine St, Paso Robles CA, 93446, (805) 237-1794 or 711 6th ST, Paso Robles CA, 93446, (805) 237-1780. redscooterdeli.com.
China Gourmet – “We could never have imagined that food this good could be so healthy!” It’s true! They serve fresh quality dishes that contain only the finest ingredients and freshest vegetables. Their 30-plus years of experience with Chinese cuisine have made them experts in putting together recipes that are delicious and healthy. Enjoy eating in their dining room with your whole family or order online for pick up. They also deliver to Paso Robles, Templeton, and Atascadero. Follow them on TikTok and Facebook. 153 Niblick Rd. Paso Robles CA 93446 www.thechinagourmet.net (805) 238-9229.
Brezden Pest Control has been proudly providing SLO County with professional pest control services for four decades. If you’re tired of sharing your space with pests, they can help. They are homeowners, too – so they know exactly how satisfying it can be to have a pest-free home. 77 Marquita Ave, Paso Robles, CA 93446, brezdenpest.com, (805) 544-9446.
North County Orthodontics – Drs. Ross and Laura Pulver believe everyone deserves a beautiful smile. Their goal is to provide excellent treatment that is comfortable and personalized to your needs. Drs. Ross and Laura Pulver are a husband and wife team who work hard to give all of their patients the most effective and efficient treatment. Together, they have created thousands of unforgettable smiles. Contact us to for your complimentary consultation or schedule online at one of our 2 convenient locations. We look forward to meeting you and can’t wait to make a difference in your life! Call or text us at (805) 238-2632. Learn more at www.northcoortho.com. Located at 1115 Vine St in Paso Robles and 4555 El Camino Real Suite B in Atascadero.
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Sports
Always improving Penn-Trafford boys volleyball team earns spot in state playoffs
By: Paul Schofield Saturday, May 31, 2025 | 11:01 AM Josh Rizzo | For TribLive Penn-Trafford middle hitter Nick Laskey hits past Seneca Valley’s Jordan Hoover during the second set of a WPIAL Class 3A semifinal May 20 at Fox Chapel. Josh Rizzo | For TribLive Billy Spena (left) and Ethan McDonald celebrate after Penn-Trafford […]

By:
Saturday, May 31, 2025 | 11:01 AM
The mark of a good team is how much it improves during the season.
Penn-Trafford boys volleyball finished third in Section 2-3A, but after an upset win against section champion Latrobe and a win against Pine-Richland in the WPIAL third-place game, the Warriors found themselves in the PIAA playoffs, scheduled to face the winner of the Erie McDowell/State College game on June 3.
“We kept improving,” Penn-Trafford legendary coach Jim Schall said. “I do not know if I expected this, but we kept getting better and better. We are playing really well.”
After Penn-Trafford defeated Latrobe, 3-2, in the WPIAL quarterfinals, the Warriors lost 3-2 against a tall and talented Seneca Valley squad. In that game, Warriors setter Nathaniel Rugh sustained an upper body injury that kept him from playing against Pine-Richland.
Schall said Rugh has been cleared to return to play.
Stepping in for Rugh was junior Billy Spena as Penn-Trafford defeated Pine-Richland, 3-1.
“I thought we would be competitive against Latrobe,” Schall said. “It was a huge win for the team. Latrobe had some talented players.
“We continued to play well against Seneca Valley and Pine-Richland. Billy stepped in and did a great job against Pine-Richland.”
Schall said Spena had not set much this season, but he was a setter for the junior varsity team and his club team.
“He ran the offense well,” Schall said. “He did an outstanding job.”
Other players stepping up for the Warriors were libero Nick Sandrock, middle hitter Owen Gisi and outside hitter Ethan McDonald.
“The team has continued to play well,” Schall said, who said he does not know much about State College or Erie McDowell. “We had not seen them this season. I am sure they are good.”
Athletic physicals set
Penn-Trafford will be offering physicals at the high school for all athletes from 8 a.m. to 1 p.m June 12. The cost is $15. (PayPal payments can be made during registration. No cash or checks at check-in.
Payment is required to complete physical registration. No walk-ins will be accepted.)
In addition to signing up for the physical, athletes must select the fall sport they are signing up for at registration.
Registration will close at 11:55 p.m. June 9.
Please see the ArbiterSports registration page for all information concerning the registration, CIPPE Athletic Physical and ImPACT Baseline Concussion Testing.
Paul Schofield is a TribLive reporter covering high school and college sports and local golf. He joined the Trib in 1995 after spending 15 years at the Daily Courier in Connellsville, where he served as sports editor for 14 years. He can be reached at pschofield@triblive.com.
Tags: Penn-Trafford
Sports
Douglas High has 17 collegiate athlete signees
The 17 senior student-athletes of Douglas High School stand for a photo after signing their Letters of Intent Thursday in Minden. Pictured in front from left to right are Tyler Sentell, baseball, Diablo Valley College; Duncan DeLange, baseball, Butte College; Brent Faiss, baseball, DVC; Jeffrey Peters, baseball, College of Southern Nevada; Jackson Ovard, football, Feather […]

The 17 senior student-athletes of Douglas High School stand for a photo after signing their Letters of Intent Thursday in Minden. Pictured in front from left to right are Tyler Sentell, baseball, Diablo Valley College; Duncan DeLange, baseball, Butte College; Brent Faiss, baseball, DVC; Jeffrey Peters, baseball, College of Southern Nevada; Jackson Ovard, football, Feather River; Caden Martin, football, Feather River; Caden Thacker, basketball, De Anza College; Brenton Weston, football, Southern Oregon University; Sumer Williams, beach volleyball, Feather River; Cam McLelland, softball, Case Western Reserve; Ashlyn Greenfield, basketball, Sierra College. In back from left, Evan Tolbert, basketball, Palo Verde College; Stella White, pole vault, University of Nevada; Madison Frisby, golf, Southern Virginia University; Kolton Zinn, wrestling, Cal Poly Humboldt; Luke Davis, track and cross country, Saint Mary’s College; Giana Zinke, golf, Manhattan University.
Photo by Ron Harpin.
Douglas High School had 17 student-athletes sign their National Letter of Intent Thursday to compete in collegiate athletics at the next level.
In total, the Tigers had three athletes sign at the Div. 1 athletic level, one at Div. II, two at Div. III, one NAIA and 10 junior college signees.
DIVISION 1
• Giana Zinke, golf, Manhattan University
• Stella White, pole vault, University of Nevada
• Luke Davis, track and cross country, Saint Mary’s College (Moraga, Calif.)
DIVISION II
• Kolton Zinn, wrestling, Cal Poly Humboldt
DIVISION III
• Madison Frisby, golf, Southern Virginia University
• Cam McLelland, softball, Case Western Reserve
NAIA
• Brenton Weston, football, Southern Oregon
JUNIOR COLLEGE
• Brent Faiss, baseball, Diablo Valley College
• Tyler Sentell, baseball, Diablo Valley College
• Duncan DeLange, baseball, Butte College
• Jeffrey Peters, baseball, College of Southern Nevada
• Jackson Ovard, football, Feather River College
• Caden Martin, football, Feather River College
• Caden Thacker, basketball, De Anza College
• Sumer Williams, beach volleyball, Feather River College
• Ashlyn Greenfield, basketball, Sierra College
• Evan Tolbert, basketball, Palo Verde College
Sports
Novi Beograd, FTC Telekom reach LEN Champions League final
VK NOVI BEOGRAD 15 ZODIAC BARCELONETA 14 (3-3, 2-1, 1-3, 4-3; after penalties) The lights burned bright over Tal-Qroqq as Malta played again host to another unforgettable night of elite water polo. With a passionate crowd roaring from the stands, the Final Four returned for a second edition that delivered everything it promised – drama, […]

VK NOVI BEOGRAD 15
ZODIAC BARCELONETA 14
(3-3, 2-1, 1-3, 4-3; after penalties)
The lights burned bright over Tal-Qroqq as Malta played again host to another unforgettable night of elite water polo. With a passionate crowd roaring from the stands, the Final Four returned for a second edition that delivered everything it promised – drama, skills, and nerve-wrecking ending.
Reigning champions Ferencvaros will face Novi Beograd in Sunday’s final.
Novi Beograd stood tall once more – a team haunted by near-misses, but undeterred. Finalists in 2022 and 2023, the Serbian powerhouse came to Malta with one goal: to finally lift the trophy that has twice eluded them. And after another nerve-shredding semifinal, they’re one step closer.
As it happened in their last appearance in 2023, they made it to the final after defeating Barceloneta after a penalty shootout in the first semifinal game.
Facing Spanish champions Barceloneta in another showdown, Novi Beograd struck early with a 2-0 lead in the first period and held a 6-4 advantage in the third. But the Spaniards roared back, mounting a 3-0 run to flip the match and edge ahead 7-6.
Tension mounted in the final quarter. Alvaro Granados gave Barceloneta a narrow 9-8 lead from the five-metre line, but Miroslav Perkovic and Dimitrios Skoumpakis flipped the script for the Serbians. With one second on the clock, however, disaster struck — a defensive lapse allowed Burian to pounce and push the match into extra time.
In the shootout, Novi Beograd held their nerve. All five of their shooters converted. On the other end, Unai Biel Lara blinked — his shot denied by goalkeeper Glusac. Milos Cuk stepped up and calmly buried the decider, sending the Serbian side into their third consecutive final, chasing a long-awaited crown.
Could it finally be third time lucky for Novi Beograd?
Penalty Sequence: Perrone (B) scored; Martinovic (N) scored; Granados (B) scored; Lukic (N) scored; Vigvari (B) scored; Dimitrijevic (N) scored; Sanahuija (B) scored; Vlahopoulos (N) scored; Biel Lara (B); Cuk (N) scored.
Novi Beograd: M. Glusac, B. Gbadamassi 1, D. Skoumpakis 2, V. Martinovic 2, M. Cuk 2, L. Gladovic 1, D. Vucinic, M. Dimitrijevic 1, M. Perkovic 1, A. Vlahopoulos, N. Lukic, D. Trtovic, F. De Michelis.
Barceloneta : U. Aguirre, M. Famera Kopencova, A. Granados 5, A. Munarriz 1, B. Sanahuija 1 V. Vigvari 1, B. Gomila, G. Burian 2, R. Tahull, F. Perrone, U. Biel Lara, A. Bustos Sanchez, N. Porter.
Refs: B. Margeta (Slovenia), F. Ohme (Germany).
FTC TELEKOM 14
MAR CN MARSEILLE 11
(5-2, 3-2, 2-4,4-3)
Ferencvaros: D. Szakonyi, D. Mandic 1, K. Manhercz 1, A. Nagy 2, M. Vamos 2, E di Somma, G. Argyropoulos 3, E. Molnar, V. Vigvari 1, S. Jansik 1, M. De Toro Dominguez 1, S. Vogel.
Marseille: P. Tesanovic, D. Angyal, U. Crousillat 1, V. Spaic. A. Prlainovic 3, T. Vernoux 3, M. Larumbe, A, Bouet, R. Vernoux 1, M. Bodegas 3, P. Vanpeperstraete, A. Velotto, A. Hovhannysian.
Refs: A. Franulovic (Croatia), M. Zwart (Netherlands).
Ferencvaros are looking to become the first Hungarian team ever to defend the Champions League title after dispatching Marseille with clinical authority. Yet, the French side, debutants in the Final Four, must be commended for their fighting spirit.
While Hungarian clubs have lifted the trophy nine times in the past, none have managed to retain the crown the following season. But Ferencváros, reigning champions after last year’s triumph in Malta, showed they are serious about rewriting that script.
Facing Marseille, the Hungarians wasted no time asserting dominance. Exploding out of the gates, they surged to a commanding 3-0 lead as the French side suffered an initial stage-fright. Although Andrija Prlainović sparked a French response, Ferencváros held firm and turned around at halftime with an 8-4 cushion.
Stylianos Argyropoulos completed his hat-trick early in the third quarter, but a brief Marseille resurgence saw veterans Michael Bodegas and Ugo Crousillat cut the deficit to 9-7. Sensing the shift in momentum, Márton Vámos stepped up to reestablish a comfortable lead.
Still, the French side refused to go quietly. Prlainović and Bodegas each netted again to complete hat-tricks and bring the score to a dramatic 10-10 early in the fourth.
But when it mattered most, Ferencváros found another gear. Dusan Mandić and Erik Molnár restored their lead to 12-10, and despite Thomas Vernoux keeping Marseille within reach, Miguel de Toro Domínguez made it 13-11 before Nagy’s late strike sealed the victory.
Now, just one win separates Ferencváros from history — and a second consecutive Champions League crown.
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