Category: Training

Overreaching During a Peak and Taper May Make It Worthless

A cyclist pushes a mountain bike over rocks and mud

Cyclists and triathletes want to be ready for a peak performance at their ‘A’ race. It’s common practice to attempt that by doing a period of “overload” or extra hard training ending 1-3 weeks before the race, and then a period of

The Power of Group Training

Take Advantage of Group Dynamics to Better Your Strength Workouts It’s 6:45 AM on November 21st several years ago. Snow and ice blow over the sidewalks as early-risers pour their first cup of coffee. Most people will be on their

Notes for the Gravel-Curious Cyclist

This year, admittedly bored with a Virginia/Maryland road racing calendar featuring a dozen races I had done at least a dozen times already, I decided to focus on a gravel grinder. The 72-mile Gravel Race Up Spruce Knob (GRUSK) over

Improve Your Cadence for Faster Gran Fondo Finishes

Whether you have a lot of time to train on the bike or just a little, optimizing your pedaling cadence1 will help you to finish gran gondos both faster and stronger. This is because the main moment-by-moment determinant of fatigue

The Myth of FTP

It’s pretty hard these days to escape the concept of Functional Threshold Power, or FTP. A quick Google search will produce statements such as: “FTP is the single most important physiological determinant of performance in events” “FTP has become the

Putting Down the Weights — When to Transition from Off-Season Weight Training

Cold, wet weather in late fall drives athletes indoors, making it easy to decide when to start weight training. Knowing when to end regular lifting in the late winter or spring can be more of a challenge. Following a weight-training

Creative Cross-Training for Cyclists in Winter in Snow Country

cyclist on snow track in winter

A coach once told me, “You are not just a cyclist, you are an athlete, and fitness goes a long way.” Having come from skiing, I always liked that idea because it gave me an excuse to use skiing as

Adding a Triathlon or Running Event to Your Cycling Season

A female athlete runs through a triathlon transition zone.

By Liz Varner If you are primarily a cyclist, adding a triathlon, duathlon, running or other multisport event to your year is a great way to cross train, refresh a season or just try something a little different. Some coaches

Speed vs PURE SPEED on the Bike

“Fast” is a vague term in cycling that means different things in different contexts. We might say that someone who can hold 29 mph for an hour is fast, or say the same thing of someone who can sprint to

The Basics of Cyclocross Training for Roadies and Mountain Bikers

Riders practice carrying their bikes over barriers during a cyclocross clinic

Of all cycling events, cyclocross has to be the most fun to train for. In addition to building fitness for a 40- to 60-minute effort, racers must prepare to ride short rolling hills and steep ascents and descents, negotiate off-camber

The Basics of Training and Competing at Altitude

A road leads up to a mountain.

Tips for Altitude Training and Racing Preparing for an event or racing an event at altitude can be intimidating to the sea level athlete. Fortunately, the science is quite definitive on the tactics for the best chances of success in

Understanding Fitness Peaks and Troughs

Peaking is a cyclist’s nirvana. If training has gone well, you are strong on the bike, riding fast with little effort, recovering quickly enough to attack several times in a race or race several days per week and your head

Going the Extra Mile: The Costs and Benefits of Supplemental Training

Racing, especially stage racing, favors those willing to train long and hard and to suffer intensely, so serious bike racers exercise in ways that sound crazy to non-racers. Occasionally, some racers train to such an extent that even us cyclists

Beyond the Intervals: The Deeper Benefits of Power Meters

Power meters are great tools. They assess current physical ability, track training progress and improve performance, but those benefits are only the beginning. These devices allow for comparison of your physical abilities to competitors’ before signing up for a race.

Ready for the First Races of the Year?: How to know and why not to race too soon

This article is for people who haven’t trained as well as they might have for the new season. It is also for anyone with underprepared friends. Good friends won’t encourage the undertrained to race or do hard club rides. Read

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