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3 Awesome 1 Hour Cycling Workouts

Imagine you're training for a big event and life starts to get in the way.  You start to get tired, overworked and stressed out.  Your cycling workouts are probably going to be the first thing that suffers, right?

Maybe, but with some clever planning, they don't have to.

There's an old adage that some training is better than nothing at all.  If you've only got an hour to burn among all kinds of other obligations, you can still knock out some effective training.  In some cases, a 1 hour cycling workout can be more effective than hours in the saddle.  You just have to know what intervals to do and how to execute them.

At the end of this post, I'll give you three examples of 1 hour cycling workouts that will boost your fitness and keep you on track to meet your training goals.  So click through the jump and pick up some new workouts for those times when life gets in the way.

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The Ultimate Guide to Getting Started With Zwift

Zwift is the training “video game” that has taken the cycling world by storm.  The Zwift app allows cyclists from around the world to connect with one another.  They can ride alongside each other from all corners of the globe, and the virtual environment allows people of very different fitness levels to ride together.  With the right equipment, your indoor training can closely mimic an outdoor ride without the cars, bugs or potential for crashing.

I'll show you how to get started with Zwift and how you can jump online today and start your Zwift training adventure!

Things You'll Need To Get Started On Zwift

Getting started on Zwift doesn't have to be difficult.  If you have an indoor trainer, you're already most of the way to starting on Zwift.  The only things you'll need to start training with Zwift are the app itself and a way to connect your bike and sensors to the app.  You can do this in a number of different ways, each with its own pros and cons.  Check out the recommendations after the jump and figure out the best way to connect to Zwift.

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The Ultimate Guide to Indoor Cycling Training With Zwift

Indoor cycling training has been changed forever since the introduction of Zwift.  For those of you who are unaware, Zwift is an online platform for “virtual” riding and training.  It is set in a variety of places, from the London and Richmond UCI World Championships courses to an island in the south pacific known as “Watopia.”  Wherever you end up riding, you'll be thrown together with thousands of other cyclists from around the world.  It only takes a few cheap pieces of technology to interface with the program.  Once connected, each cyclist can pedal on their own or join friends from around the world in a virtual training environment.

Nobody has to worry about bad weather, traffic, flat tires (hopefully!) or wearing the right clothing.  Everything is accomplished from your own trainer in your own home.

But what is it that makes Zwift such an efficient indoor cycling training tool?  How can you use it to improve your fitness more than you ever imagined?  I'll guide you through a ton of different ways to use Zwift.  I'll give you a bunch of ways to add variety to your workouts and get the most out of your free riding time.

Click through the jump and start learning how to build the best fitness possible with Zwift:

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The Best Training For The Zwift Island Volcano Expansion

The virtual training paradise known as Zwift Island (also called “Watopia”) has recently gotten a little bit bigger.  On Monday, January 23rd, the Zwift island volcano expansion dropped.  An entirely new route has become available, offering yet another training ground option for riders to conquer.

After riding the route several times, I've got a few tips to help you get the most fitness possible out of the volcano loop.

I'll start out by saying that I'm a huge proponent of using a smart trainer (like the Elite Drivo or Wahoo Kickr) with Zwift.  One of the biggest complaints of riding a trainer is that it doesn't feel like riding outside.  A smart trainer goes a long way towards mimicking the feel of outdoor training.  By utilizing Zwift with a smart trainer, it also mimics real world conditions.  This means even a “flat” road isn't really flat.  Slight variations in gradient can change the type of training significantly.  This is where a smart trainer shines, and you can read more detailed posts about training on Zwift with a smart trainer here.

That being said, click through the break to find out what kind of training I recommend on the new volcano expansion.

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5 Secrets to Build a Functional Cycling Base

The base building phase is more than just long miles and zone 2 efforts in the cold (if you want to know why check out my podcast on why cyclists don't need traditional base training.)  To properly set yourself up for success next year, you'll want to put together a complete functional cycling base of fitness that you can build upon and carry through the entire cycling season.

True functional cycling base fitness prepares your body for harder efforts later in the year. It is vital to a long, prosperous riding season. Here's an example: If you think of your fitness like a house with a weak foundation, you know it won't last for years upon years. Without that solid functional foundation, your performance fitness will crumble over the course of the season no matter how much you try to train.

Click through for my 5 secrets of building a functional cycling base, share them with your friends and teammates and get on your way to your strongest season ever.  And since not everyone is comfortable with planning their own training, you can scroll down for a discount code that will make it even more affordable to follow one of my downloadable training plans.

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