Topic: Training

Should Cycling Power Ranges Be Adjusted For Temperature?

  Heat is an endurance athlete’s biggest enemy. A human on a bicycle only achieves 20-25% mechanical efficiency, meaning the majority of the energy you produce is lost as heat. And when the air temperature rises that heat leads to a well-documented drop in lactate threshold power output. But the question is: how does this…

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5 Ways Endurance Athletes Can Get More (and Better) Sleep

  In some ways, our glorification of entrepreneurial culture has sold you a bill of goods. “Be the first to arrive and the last to leave.” “Live for the grind.” “You can sleep when you’re dead.” “While you were sleeping, this guy was winning.” You know what successful people do? They sleep. They sleep soundly,…

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Tapering and What to Do the Week Before Your Race

Training can be a lot like drinking: to have a great time you need to know when to stop. In the week leading up to a race or event, athletes can do more to undermine their training than they can to enhance it. Yet, just like that “one more” drink, it’s the prospect of getting…

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4 Things Cyclists, Runners, and Triathletes Do Poorly

  You’re a smart person and endurance training isn’t rocket science. To be perfectly frank, you could probably figure out most subjects if you had the time and motivation to do so. So we understand if you’re looking at a bunch of training manuals, websites, and magazines and figuring you can handle this training thing…

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Forget About Weight Loss Unless You’re Willing to Do This

I was talking with an athlete earlier this week and our conversation turned to the issue of weight, as it has during nearly every coaching conversation we’ve had in the past year. The athlete I was talking to is probably not that different from you. He has worked hard and improved significantly. His power at lactate…

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ADAPT: A 5 Step Plan for When Everything Goes Wrong

By Jason Koop, author of “Training Essentials for Ultrarunning” “Everyone has a plan until they get punched in the mouth.” —Mike Tyson If you do one single thing at a high enough intensity for long enough, every once in a while everything goes wrong. As much as you have trained and prepared, you will eventually…

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Why Heart Rate Is Not a Good Training Tool for Ultrarunning

Book Excerpt From Jason Koop’s Training Essentials for Ultrarunning If you are going to use interval training to accumulate time at intensity and target specific areas of your fitness, you need a way to figure out how hard you are working. In some sports this is simple. As mentioned earlier, a cyclist with a power…

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Top 3 Advanced Cycling Skills for Group Rides and Races

I have talked before about proper group ride etiquette and skills that make you a welcome rider in the group, but there are more advanced skills you can utilize to drop your new riding mates on race-like group rides, and also drop your competitors in races. I want to emphasize these tactics are meant to be practiced at…

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