Cycling requires a mix of endurance, power, speed, and technical skill. Key fitness components include endurance fitness, aerobic power, anaerobic capacity, muscular strength, and neuromuscular coordination. A structured training plan blending various workouts enhances overall performance, allowing cyclists to improve endurance, power, and efficiency for different riding challenges.
Cycling performance hinges on the body’s ability to produce energy, which involves two key systems: aerobic and anaerobic metabolism. A deep understanding of these energy systems is essential for optimizing training and achieving peak performance. Understanding Energy Systems Aerobic metabolism, the cornerstone of endurance cycling, occurs when oxygen is available to the muscles, allowing for … Continue reading Aerobic vs. Anaerobic Energy Systems in Cycling
A few years back, someone shared with me a TEDx talk with Dr. Terry Wahls, who was sharing her struggle with multiple sclerosis. Dr. Wahl struggled with MS for many years before seeking to address the issue through diet and exercise and has experienced remarkable success. Some people have criticized TED and TEDx events for … Continue reading Planning to hit the Wahl;
It's early in the season yet, but I'm making plans for workouts on commutes. One of the best ways to build fitness without building excessive fatigue is through Sweet Spot Intervals. Here's the sweet spot (the gold star), measured by training intensity and volume: Training volume and intensity lead to positive changes in fitness and … Continue reading Sweet Spot with VO2; “Kickers”
Back in October, I was training hard for a running race in November and I really started to appreciate rest days. I wrote a short blog post then on appreciating rest. For what it's worth, I always subscribed to a "train hard, race hard" mentality, but struggled with burnout and injuries. In August of 2018, … Continue reading Rest Days and Goal Setting;
Caffeine is commonly cited as the most prevalent psychoactive drug in the world. The fantastic little molecule found in coffee, tea, soda, energy drinks, and increasingly found in endurance sports foods like energy gels and chews, is consumed by 80% of American adults on a daily basis. The inclusion of caffeine in endurance sport specific … Continue reading Applied Research; Caffeine for endurance athletes
It's a scary thing to look at the calendar and realize that a race for which you've been preparing is just a week away. That final week of real training is typically not easy; you're peaking and putting down performances that are a little startling. And with that difficult training comes a focus on just … Continue reading Tapering tutorial;
