By Jim Rutberg, CTS Pro Coach, co-author of “Ride Inside“, “The Time-Crunched Cyclist”, and “Training Essentials for Ultrarunning” According to a survey of CTS Athletes, 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 …
Topics Covered In This Episode: When is a good time to test FTP? When should you NOT test your FTP? How do you know an unscheduled FTP test is warranted? How much of an FTP change (+ or -) is necessary before changing FTP values used for training ranges? What to do with your new …
Topics Covered In This Episode: How much can you increase your FTP in one season Rate of perceived exertion Why do we have training zones Should you use wearable technology like Whoop or Oura Ring Nils van der Poel: thoughts on his training methodology Guest Bio: Kolie Moore coaches professional, elite, and amateur athletes of …
At the beginning of a new phase of training it is important to get a snapshot of an athlete’s current fitness so you can scale training intensities appropriately. Assessing an athlete’s Functional Threshold Power (FTP) is the most utilized method because FTP testing can be accomplished outside a lab setting. All you need is a …
Topics Coach Adam Pulford Covers In This Episode on Cycling FTP: How to test your FTP 2 important ways to build your FTP Establishing your training rhythm Episode Outline: Intro: The concept of a “Threshold” has many nuanced forms and definitions in the world of physiology. There’s Lactate Threshold, Onsite of Blood Lactate Accumulation, Ventilatory …
By Chris Carmichael, with data from Coach Adam Pulford Athletes often specialize in disciplines that favor their strengths. In cycling, some beginners recognize they have an aptitude for sprinting, or climbing, or time trialing, and that’s the aspect of the sport they focus on intently. They become “sprinters”, “climbers”, and “time trial specialists”. It makes …
If progress is important to you then measuring and monitoring your performance is critical. We know, for instance, that in the first six months an athlete works with a CTS Coach, the athlete’s Functional Threshold Power (FTP) typically increases by 10%. Increased power isn’t the only way we measure success, but it is certainly an …
Cycling Power-to-Weight Ratio CalculatorWant to see how your watts stack up? Enter your average power for 30 seconds, 1 minute, 5 minutes, or 60 minutes(FTP), along with your weight and sex, to calculate your power-to-weight ratio (W/kg). Then, compare your numbers to cyclists across all levels, from beginner to pro, and see where you stand. …
Peak form is that magic stretch when an athlete’s body feels strong and their mind is sharp. Everything just clicks. You’re able to ride hard, recover fast, crush Strava segments, and win races or the local group ride. But just like a perfectly ripe piece of fruit, form takes time to grow and the …
Combining Zone 2 endurance rides with intervals is a powerful strategy, but timing matters. Should you incorporate high-intensity efforts right after warming up, schedule them mid-ride, or save them for the end when you’re already fatigued? It all depends on what you’re trying to accomplish. If watching or listening is more your speed, there …