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Category: Training

Cyclists tend to develop certain postural abnormalities that can cause problems both on and off the bike: Slumped shoulders, head dropped forward on the neck and the classic upper-back hump are common and often become painful if they are not …

Get Stacked: Correct the Cyclist Posture to Get the Most from Strength Training Read More »

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You’re just getting over an illness, feeling maybe 80% healthy, but you are more than desperate to start training again. You fear losing fitness and you want to make up for lost time, so you head out for your first …

How to Avoid the Post-Illness Over-Training Death Spiral Read More »

Race day can be stressful. Be prepared. Having a cyclocross packing list means you don’t have to rely on your memory to prepare. Cut your stress level in half by following these steps. First, start by packing the night before …

How to Pack for a Cyclocross Race [The Ready-to-Race Packing Checklist] Read More »

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 …

Overreaching During a Peak and Taper May Make It Worthless Read More »

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 …

The Power of Group Training Read More »

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 …

Notes for the Gravel-Curious Cyclist Read More »

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 …

Improve Your Cadence for Faster Gran Fondo Finishes Read More »

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 …

The Myth of FTP Read More »

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 …

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

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 …

Creative Cross-Training for Cyclists in Winter in Snow Country Read More »

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 …

Adding a Triathlon or Running Event to Your Cycling Season Read More »

“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 …

Speed vs PURE SPEED on the Bike Read More »

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 Cyclocross Training for Roadies and Mountain Bikers Read More »

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 …

The Basics of Training and Competing at Altitude Read More »

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 …

Understanding Fitness Peaks and Troughs Read More »