sabotage training

The 4 Worst Ways Cyclists Sabotage Their Training

Often, the best thing cyclists can do is get out of their own way. I’ve been coaching amateur and elite athletes for more than 30 years. People have more access to quality training plans and performance data than ever before. But it takes more than a sound training plan for cyclists to achieve their potential. …

cycling skills

Essential Cycling Skills All Riders Need to Master

Cycling skills are essential for speed, safety, and fun. Whether you ride solo, pedal with friends at the local group ride, or participate in cycling events and races, it’s important to practice and continually improve your cycling skills. This guide covers basic and advanced techniques for drafting, pace lines, riding in a group, cornering, descending, …

carbohydrate-cycling-performance

All About Carbohydrate for Cycling Training, Performance, and Recovery

People have strong feelings about carbohydrate, despite the fact it is neither good nor bad. The positive and negative effects of carbohydrate on health, performance, and recovery come from when, why, and how much people consume. For endurance athletes, carbs are an essential fuel for performance and recovery. To understand this critical component of sports …

cycling training terms

Cycling Training Terms and Acronyms Explained

Nearly every profession, sports, or area of study has its own language, and subsequently its own acronyms and abbreviations. Cycling training terms can sound like gibberish to non-cyclists, and can be confusing to long-time riders, too. Here’s a reference guide to some of the most common terms and abbreviations used in cycling training. And because …

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 …

build phase specialization period

How to Get Ready for Bike Racing Season

The middle of spring can be a tricky time for cyclists. Early-season events are drawing to a close and the summer racing season is on the horizon. As a result, it’s time to shift from building fitness for the season to optimizing performance for specific events. Here’s how to change your training so you’re ready …

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 …

indoor outdoor ftp

Are FTP and Power Training Zones Different for Outdoor and Indoor Cycling?

According to a recent CTS survey, about 80% of cyclists and triathletes complete at least one cycling workout per week indoors. Throughout the year, the ratio of indoor to outdoor cycling workouts varies with changes in weather and daylight hours. However, one trend we’ve noted is that indoor cycling is a year-round component of training …

gravel racing gear

Gravel Racing Gear Guide for Cyclists

The right equipment and gear choices can be the difference between a great gravel race, a miserable death march, or a dreaded DNF. Personal preference plays a big role in the brands and options individual riders choose, but it’s wise to trust the fundamentals to riders and coaches with experience and expertise in the field. …