Normalized Power® (NP) is a valuable training metric used to account for the variability of power output during different types of rides and races. It is also used in calculations for other common training metrics, including Training Stress Score, Intensity Factor, and Variability Index. Here’s a closer look at NP to understand its importance, how …
A powerful sprint is an important weapon in any cyclist’s arsenal. For competitors, strong accelerations can be the key to winning a race, establishing the breakaway, or closing a gap. Non-competitive cyclists frequently undervalue sprinting, which is a mistake. Sprint workouts increase explosive power, muscle fiber recruitment, and anaerobic capacity. Short sprints can also stimulate …
Challenging multi-day cycling events are one of the fast-growing categories of cycling for amateurs. Some are competitive; others are not, but most feature big mileage, lots of climbing, and incredible camaraderie. If you’re planning on riding one of these challenging multi-day events, here’s an essential guide to training, managing your efforts during the event, and …
Chris Carmichael CTS Founder and Chief Endurance Officer There’s something special about a well-organized high-speed paceline. By sharing the work of pushing through the wind miles fly by at speeds no one in the group could achieve solo. A good paceline epitomizes teamwork and the notion of a group being better than the sum …
Throughout a lifetime as an athlete, I’ve had my share of injuries, surgeries, and comebacks. On December 27, 2021 I had my left hip replaced and started a 3-month return-to-training process that culminated in coaching on the bike at a week-long cycling camp in March 2022. As I’ve shared my journey, many athletes have inquired …
Exercise intensity is one of the most important variables that determines the effectiveness of a workout. As a result, most workouts express the target intensity by power output, heart rate, pace, and RPE. What does RPE mean? Rating of Perceived Exertion, or RPE, is the simplest of all ways to gauge exercise intensity. It is …
Endurance training blocks are a great way for cyclists to accumulate a large volume of training hours and miles in a relatively short period. Endurance blocks can be very useful for athletes who are engaged in high-intensity interval training programs, or who compete frequently. During periods of high-intensity training and racing, aerobic endurance can actually …
Cycling does a lot of great things for your body, but that doesn’t mean it isn’t sometimes a pain in the neck… or shoulders… or back. Back pain is one of the most common complaints we hear from cyclists, whether new or experienced, young or old. Strength training and stretching can significantly reduce lower back …
People use cycling to achieve various goals, including health, fitness, competition, fun and adventure. Weight loss often occurs naturally as a consequence of increased hours and miles on the bike. CTS typically approaches weight management from the perspective of improving endurance sport performance, like increasing power-to-weight ratio. However, we recognize weight loss is a primary …
Some workouts just don’t go like you planned. Maybe you visualized pushing the pace at the front of the group ride, or crushing that set of intervals, or spinning along smoothly for hours on end. Instead, you felt sluggish, like you were pedaling squares, or like you couldn’t get out of your own way. Crappy …