Cycling and training tips and tricks

Home/Cycling and training tips and tricks

Keys to Effective Cycling Interval Training

Many training plans allude to “high intensity interval training” in their descriptions.  The big question is always “what is interval training and how do I know it'll work for me?”

Sometimes, interval training is well balanced and effective.  More often than not, though, it is overly difficult and non-specific.  You see, designing an interval training program is an art as much as a science.  You have to consider the ultimate physiological goal and figure out how to best get there.  What durations work the best?  What intensities work the best?  How many repetitions are optimal?

These questions are all part of the keys to effective interval training.  Click through the jump and I'll break down the 3 keys to building your own interval program.  At the end, I'll even give you some tips that I use to build interval programs for my athletes so you can build your own interval training programs.

(more…)

Tags: , , |

How Much High Intensity Interval Training Is Too Much?

High Intensity Interval Training (HIIT or HIT) is a great way to get fit fast.  It's one of the go-to training tools when you need to build a bunch of fitness fast.  But like anything else in training or in life, there's something called “too much of a good thing.”

While it's very effective at raising your fitness, there's still a cost to high intensity training.  Between the high metabolic cost and the potential for a lot of repeatability, you can get into trouble fast.  Recently, I've gotten a ton of questions about how much is too much.  So it's time to delve into high intensity training again and figure out what you can and can't get away with.

Before we get started: take a look at my “HIIT The Science” podcast for some in-depth information about high intensity interval training pros and cons.  It's a great primer for this podcast and it'll give you a good idea of what high intensity interval training is all about.

Podcast: Play in new window | Download (Duration: 34:19 — 24.8MB)

Subscribe: Android | RSS

(more…)

Tags: , , , |

Functional Threshold Power Training Intervals

Functional threshold power intervals are the staple of any build program.  While VO2 max is the genetic parameter that determines your body's upper limit of aerobic fitness, functional threshold is the parameter that determines how much (or what percentage) you can use.

How do you build Functional Threshold Power?

Functional Threshold Power really is what most people try to improve in a training program.  While efficiency plays a role and VO2 max capacity is important, FTP is the big comparison number.  Well, W/Kg really is the king, but FTP is the most well known and compared in amateur circles.

That said, how do we go about improving FTP?  Well, you have to have the VO2 max ceiling first.  Once you have that, the goal is to force your body to work right at or just above FTP to create endurance adaptations.  You can do that in a number of different ways, each with their own outcomes.

(more…)

Tags: , , , |

How To Use Endurance Training Effectively

When you hear the phrase endurance training you probably think of the pros going out on 6-hour long rides with their teammates.  To you, instead of 6 hours in the saddle, it might be 2 hours in the cold and wind of the late winter.  You're probably plodding along at zone 2.  The goal is just “putting in miles” and preparing for your interval work that's scheduled a month from now.

I'm here to tell you there's a better way.  There's a way that will net you bigger gains in the same amount of time.  You don't need traditional base training.  All you need to do is a little extra planning.

In this episode of the Tailwind Coaching Podcast, I'll show you how to use endurance training effectively.  When you implement these five tips, your base training will never be easier or more effective.

Click through the jump to listen and learn how to turn your base training into an endurance masterpiece.

(more…)

Tags: , , , |

Road Race Training and Racing Tips

A cycling road race is one of the purest forms of head-to-head competition there is.  It's a test of strength, cunning, endurance and a little bit of luck.  It's also one of the most rewarding aspects of riding a bicycle that you can find.  But what should you do if you want to start road racing?  Do you need to buy a fancy bike and spend your life training?  Or can you just pin on a number and take your chances?

Well, you can do either.

In this episode of the Tailwind Coaching Podcast, I'll teach you what the essential components of a road race training plan are.  You'll learn what different kinds of races are and what kind of training you need to handle the physical demands of a variety of road races.  I'll even give you some road race tips to help improve your odds of landing on the podium.

Are you ready to learn how to make the most out of your road race training?  If so, click through the jump and listen for tips on dominating your next road race.

(more…)

Tags: , , , , |
Copyright Tailwind Coaching 2012-2017 | All Rights Reserved | Tailwind Coaching is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.