normalized power

What is Normalized Power® and How is it Used in Cycling Training?

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 …

sprint-workout-cycling

3 Sprint Workouts for Explosive Accelerations

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 …

paceline

7 Tips for Mastering a Cycling Paceline

  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 …

rpe rating of perceived exertion

RPE: How to use Rating of Perceived Exertion in Training and Racing

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 …

cycling for weight loss

Cycling for Weight Loss: Pros, Cons, and How to Lose Weight Cycling

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 …

bad workout

What to Do After a Bad Workout

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 …