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News / cycling
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Nov 15, 2013
Getting the most power using a heart rate monitor for training
Read more →Many of the athletes that I coach use power – and many don’t. For those that don’t have access to power, you can still get the highest average power output for your heart rate efforts. Those of you using my books or online training plans recognize this workout description – or something close to it: These intervals begin work on lactate threshold speed. On a mostly flat course or indoor trainer, complete the prescribed intervals allowing heart rate to rise into the Zone 3 over the course of the interval and no higher. After heart rate is in Zone 3,...
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Nov 07, 2013
Why do you do the” crazy” things you do?
Read more →I’ve been known to do some things (usually endurance sport related – swimming, cycling, running, hiking, etc.) in the past, and I can guarantee there will be more in the future, that by some people’s standards are “crazy.” Other people find these adventures inspiring. I’m aware there is often a fine line between grand adventure and crazy adventure. Someone recently asked me, “Why?” There isn’t a single reason why, but many. I’ll give my partial list; maybe you recognize a few of these on your own list? I do things because I’m not always sure I can pull it off....
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Nov 01, 2013
Training Consistency Trumps All
Read more →I often get asked the questions: “What is the best exercise I can do for strength training?” “What is the best interval workout for swimming, cycling or running?” “What is the best training plan to make me faster next season?” The single best thing you can do between now and March 1 of next year is having consistency in your training. Design a training plan that is not too little, not too much, but just right for you – to allow for consistency. This is much better than a training plan for your cycling or triathlon goals that is too...
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Oct 30, 2013
Keeping the Fitness for Adventure with a Base Training Plan for Cycling
Read more →A person I know, who is not an endurance athlete, asked me if I keep high levels of fitness all year. I told him I cannot maintain racing fitness year-round, but my training plan is structured so that I keep a level of fitness that allows me to do activities on a moment’s notice. Though I didn’t go into more detail with the fellow asking the question, I had to smile to myself because if I had told him what I did the day before – surely he would have confirmed his suspicions that I’m a little (pick your word...
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Sep 26, 2013
Training through menopause – suggestions?
Read more →Q. I have worked with a coach and saw steady gains in my power and endurance after coming to the sport of cycling a little late in life. Then I hit a brick wall called menopause. After a year of trial and error to figure out how to keep improving and not lose ground I am stumped. The changes in my hormones have caused a serious lack of endurance, a small weight gain, and I never know if I will be able to finish a long ride or race competitively because my energy levels are completely unpredictable. To say that...
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Sep 09, 2013
How tired should I feel during my training plan?
Read more →Your training plan is designed to stress your body. All training plans (triathlon, running and cycling) also include recovery days and weeks. It is normal to feel fatigued or tired after workouts designed to take your body and fitness to the next level. If you start to feel “wiped out” consider taking one of the optional workouts as a day off, or cutting back your next workout. It is often life (job, family and friend) stress that can tip you over the edge and bring on an illness. You will notice when life is mostly smooth, it is easier to...
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May 30, 2013
On-the-bike strength training workout
Read more →When I assemble training plans for triathletes, cyclists and mountain bikers there are times when I want a primarily aerobic workout; but I want an on-the-bike strength training load. I like this workout to be done on a hill, because it is easier for the athletes to keep power high and heart rate in the aerobic zone. I did this type of workout myself yesterday. Before looking at my training file, first you need to know my training zones. The zones are calculated using the table in Training Plans for Cyclists. Power Zones - Watts Zone 1 0 101 Zone...
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May 23, 2013
Are you training too much?
Read more →If you’ve finished your first race of the season and your results were less than expected, perhaps you’re training too much? It is common for endurance athletes (triathletes, mountain bikers, cyclists and runners) to have a very high work ethic. A great work ethic is a good trait, but it must be tempered. Take a look at your training plan to see if training volume and intensity over the course of several weeks looks like a rolling course profile. There should be climbs and descents, or peaks and valleys. Resist the temptation to follow an ever-increasing volume and intensity program...
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May 20, 2013
Mono-speed, mono-volume and group workouts are the enemies of optimal performance
Read more →A cyclist hired me to review his training plan. What I saw in his plan were several common errors made by many self-coached cyclists. (Triathletes and mountain bikers make the same errors.) Perhaps my advice to him can help you too. 1. Change intensity. Often, self-coached athletes make the mistake of doing every workout at a mono-speed (really intensity) that is not fast and not slow. New athletes get lured into this trap because at the beginning of developing fitness, mono-speed doesn’t appear to hamper performance improvement. This is primarily because new endurance athletes have no fitness so as long...
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May 07, 2013
Why does cycling power increase for a given heart rate on hills?
Read more →In yesterday’s blog post I tried to explain that a cycling time trial on an uphill course will produce more power output for the same average heart rate than the same duration of time trial on a flat course. I used a running analogy, but that specific analogy wasn’t a good one. Let me try again. Human power The engine in your car does not physically change when you drive. It is a fixed mechanical system that is powering a fixed mechanical chassis. There are certainly changes with aging, but from one week to the next or from a hilly...