For performance-oriented cyclists, five-minute power is an important metric because staying with the group – or leaving them behind – often depends on these shorter efforts. Improving your 5-minute requires strenuous training, but the rewards are absolutely worth the work. Here’s what you need to know about training for 5-minute power. Components of 5-minute power …
Topics Covered In This Episode: Stages of sleep nREM vs. REM sleep How you sleep when physically tired vs. emotionally fatigued Health implications of sleep deprivation Role of sleep in injury prevention How do you know if you’re getting enough sleep Keys for optimizing sleep hygiene HOST Corrine Malcolm has been a CTS Coach for …
Topics Covered In This Episode: Top 5 factors for faster climbing: pacing, increasing power to weight ratio, wise equipment choices, course intel, personal intel How to use Strava as a pacing and KOM/QOM planning tool Using RPE to gauge pacing and sustainability Are you a Steady or Punchy climber? Pacing for climbs you have never …
By Jim Rutberg, CTS Pro Coach, co-author “The Time-Crunched Cyclist” and “Training Essentials for Ultrarunning” As summer turns to fall, many cyclists shift their attention from road, gravel, and mountain bike events to cyclocross. Held on closed courses in local parks, cyclocross is a perfect way to get a great workout, satisfy your competitive drive, and …
Topics Covered In This Episode: Determining key workouts vs. everything else What to do when you miss a key workout Example: Missed a key Tuesday interval workout Example: Missed a key Thursday workout before big weekend Example: Missed long ride on a weekend day Adjusting training start times based on recovery-duration-between-key-workouts When to do or …
Topics Covered In This Episode: What to do differently once you’ve been training for a while. The value of cycling skills work – even at the Women’s WorldTour level How recovery and doing less off the bike makes you faster on the bike Perspectives athletes can change that lead to improved performance. Race day tactics …
By Jim Rutberg, CTS Pro Coach, co-author “The Time-Crunched Cyclist” and “Training Essentials for Ultrarunning” Although cycling power meters are widely available, heart rate is still valuable and useful as a training tool. If you don’t have a power meter, you can use heart rate training zones to target specific aspects of fitness and …
CTS Coaches work with all kinds of athletes, including a large number of cyclists who want to return to high fitness or competitiveness following significant time off the bike. Life is seasonal, and many cyclists who were fast in their 20s redirected their focus to career and family for a few or several years. Now, …
Fast sprints, technical turns, punchy accelerations, and pure power from the last turn to the finish. Welcome to criterium racing! Crits are thrilling events for spectators and athletes, and a mainstay of competitive cycling in the United States. Having fun and being competitive in criteriums requires a mix of fitness, skill, and savviness. Entering a …
Topics Covered In This Episode: What cyclists get wrong about Normalized Power Setting your training zones correctly How Normalized Power and Average Power compare How to use kilojoules to measure your workload and plan out your fueling strategy Show Links: How Normalized Power Works: https://help.trainingpeaks.com/hc/en-us/articles/218243287-Why-is-my-normalized-power-lower-than-my-average-power WKO5 Analytical Tool: https://www.wko5.com/ Related Content: Article – Energy Expenditure: …