Training Articles

Training Articles

RACE DAY RITUALS: DOIN’ YOUR CYCLOCROSS HOMEWORK

INTRO Cyclo-cross appeals to many because of the various elements involved: the training, the variety of course terrain, the skills involved to tackle this terrain. What’s not discussed as much, yet is no less interesting, is the homework you do the hours before your race. …read more >

Prologue

A chill is in this night air. Your rivals are going to sleep, but you are just beginning. 10:48pm, post-ride, you are just stepping out of the steam shower 10 minutes ago, sitting down loose and relaxed with a cup of decaf and a fruit …read more >

How to Travel Better

Here are some blunt thoughts, in ugly cacophony order: Stretching once you get to where you are going. I would advise doing 3 stretches, preferably once you arrive at hotel and immediately upon waking up… I prefer to see athletes stretch in “supersets,” meaning do …read more >

Training with Power vs HR

The origins of the training system began when a successful road racer was asked by two endurance athletes to coach them – and both became champions, giving birth to Elite Endurance Training Systems, whose relentless pursuit of success has bred a staff of coaches, driving …read more >

Indoor Trainer Tips

#1 Treat the ride as if you’re outside. Put bottles in the cages. Put GUs and bars in your jersey. Act as if you’re riding on the roads. Work on not looking at the cage when you get water and put it back. Practice makes …read more >

Cyclo-Cross Training

Cyclo-cross races are arguably the hardest events in this sport… Okay, so you don’t have the 5-hours of punishment of a hilly road race, but then again you get ZERO rest. You take the steady-state aspect of time-trialing and mix in the accelerations of criterium …read more >

Base Training

Teammate Chris Facas recently wrote this in his online training diary: “This year’s main objective is to build a wider and taller base for the fitness pyramid to ensure more power at the peak. Don’t we all want more POWER? More power to put the …read more >

Periodization in a Nutshell

Every rider has different strengths and weaknesses. Therefore, each rider has different goals and objectives he/she wishes to achieve during the season, whether it’s to be competitive in bunch sprints, finish a 40k TT in under an hour, place in a stage race, or dominate …read more >

Bike Fit & How To Avoid Knee Pain

You can ride a $10,000 Trek, but if your position on that machine isn’t comfortable or efficient, then that’s ten grand straight into the toilet. No matter what: the bike fits you – you don’t fit the bike. Let’s start with the cleats. Basically, you …read more >

Climbers, Stay on the Tops!

Ever experience that feeling of the bike getting longer as the ride gets harder or as the hours progress? This is because our hamstrings and lower back muscles are tightening up. I firmly believe that climbing on the tops is the most efficient way to …read more >

PowerCranking

I remember racing Bear Mountain Fall 2005. A breakaway of four went up the road. On the final lap, one of the riders, Ryan Morris of Cornell University, had flatted, and we picked him up road-side. Two more guys were scooped up, leaving only Dan …read more >

Exclusive PowerCranking

PowerCranks, if used properly, are a terrific training tool and arguably one of the best things you can do to truly improve performance… I’ve been speaking with a number of riders about them, and they are under the impression that when you train on them, …read more >

Lesnak’s Long Road to State TT

I have been working with Ben Lesnak, an unattached Cat-5, since late-winter. When we started, he had an FT of around 285w. His goal was to do well in TTs and judging by his past power files, I saw potential. His power curve was flatter, …read more >

Time Trial Thoughts

The Race of Truth? Well, nowadays it seems to be more about the Race of Money! Discs, integrated seatposts, wind tunnel testing, power meters… If you don’t have the goods, it’s borderline impossible to compete against the very best… Time trialing, however, is still by …read more >

What Are Base Miles?

I have riders ask me this question quite often. The winter training period, in my opinion, is THE most crucial block of the year, and unfortunately also the one that most riders screw up… Back in the day, base miles were considered to be easy, …read more >

Cyclo-Cross: The Race Itself

Here are a few points that may help both new and seasoned cross racers! 1 Register early because sometimes the race organizers go by order of registration for starting order. As we all know, the first half of the first lap is CRUCIAL, so you …read more >

Cyclo-Cross Training

Cyclo-cross races are arguably the hardest events in this sport… Okay, so you don’t have the 5-hours of punishment of a hilly road race, but then again you get ZERO rest. You take the steady-state aspect of time-trialing and mix in the accelerations of criterium …read more >

Michael Phelps is Not a Fish

I read a great article over the summer on Michael Phelps (actually, one of my athletes e-mailed it to me). As with anything regarding sport, especially dominant Alpha males, I cut it out, saved it, filed it in my filing cabinet. No matter what the …read more >

Commute into Condition

In my opinion, if you’re a 9-5er or a 12-8er and want to race at a top level, commuting to work via bicycle is the best way to train. Now, this doesn’t apply to all… If you’re dedicated enough to go to bed at 9:00 …read more >

Winter Diet = Maintaining Weight, New Strength, Setting up for Higher Peaks

In the winter, cyclists train through colder conditions, ranging from 25-45 degrees, on average. It is widely reported that endurance athletes can burn through their carb stores much faster in winter months than in warmer temperatures. Through a process called thermogenesis, your body turns food …read more >

What to Wear for Weary Winter

Perhaps it’s the Scandinavian in me, enjoying being out in the cold conditions… I know for a fact that I melt in the heat – any races 82+ degrees and I’m suffering dearly! So perhaps my body is naturally good at maintaining warmth in the …read more >

Speedcenter Strength & Core

Benefits of Lifting and Proper Diet

First off, lifting weights speeds up your metabolism. Who doesn’t want that? Your body is burning more calories per hour during the day, before and after the gym session. Your body’s internal combustion engine increases because of the steady gym workouts, and I don’t know …read more >

Life in the Gym for the Cyclist

As cycling enthusiasts, when we train hard and race, by the end of the year we’re walking evidence of evolution: our legs have slimmed down, the muscles becoming much more dense and efficient. So, at the beginning of next season’s training, it’s essential to get …read more >

What Are Base Miles?

I have riders ask me this question quite often. The winter training period, in my opinion, is THE most crucial block of the year, and unfortunately also the one that most riders screw up… Back in the day, base miles were considered to be easy, …read more >

Cyclocross

RACE DAY RITUALS: DOIN’ YOUR CYCLOCROSS HOMEWORK

INTRO Cyclo-cross appeals to many because of the various elements involved: the training, the variety of course terrain, the skills involved to tackle this terrain. What’s not discussed as much, yet is no less interesting, is the homework you do the hours before your race. …read more >

Less Is More

Many cyclocross racers are fully consumed by the sport and have fantastical dreams of bombing the slick flyovers in any gray Superprestige event – but the reality is they have limited time to devote to training and racing. If you only have 2 or 3 …read more >

Dismount, Forrest, RUN

To maximize your strength, you must minimize your weakness – this is one of the most important tips I give athletes. Even better, in order to excel against your competition, you must first understand and master all the fundamentals – a good boxer beats a …read more >

To Prepare for Cyclocross

Which is the more effective training and preparation? You consider yourself above-average on the road. In cyclocross, you would say you have a strength and a few glaring weaknesses. You want to prepare for a season of cyclocross success. There are many schools of thought. …read more >

Choosing the Correct ‘Cross Bike

Some guys may not want to add a new bike to their already enormous collection, so converting an old road bike into a cyclo-cross rig is an option… Issues to consider are using strong enough wheels (Mavic Ksyriums) and making sure you have enough clearance …read more >

Mount and Dismounts

During a cyclo-cross event, if you can dismount and mount more efficiently than your competitors, not only will you save time and energy, but you’ll also build priceless confidence… If a rider is confident, he/she will approach the barrier faster and hopefully clear it faster …read more >

Cyclo-Cross Training

Cyclo-cross races are arguably the hardest events in this sport… Okay, so you don’t have the 5-hours of punishment of a hilly road race, but then again you get ZERO rest. You take the steady-state aspect of time-trialing and mix in the accelerations of criterium …read more >

Doin’ Your ‘Cross Homework

INTRO Cyclo-cross appeals to many because of the various elements involved: the training, the variety of course terrain, the skills involved to tackle this terrain. What’s not discussed as much, yet is no less interesting, is the homework you do the hours before your race. …read more >

The Art of Planning Your CX Season

A Look at the Demands of Cyclocross People used to always tell me that ’cross races are like time trials. Now, time trialing is something I’m very good at, and when I first tried ’cross, it was certainly an eye-opener! I’m a decent mountain biker, …read more >

Perfecting Position

As with TT bikes, road bikes, and track bikes, the fit for the cyclocross bike is quite specific. Time trial bikes have an extreme-forward position—it’s like taking your road position and rotating everything forward and down. The same with a mountain bike—many riders like to …read more >

Ending the Season Properly

Cyclo-cross aside, autumn is a time most riders can make mistakes with their training. In my opinion, winter is the most critical training period of the year, and if you don’t train properly through the autumn, then you will not be able to get the …read more >

Cyclo-Cross: The Race Itself

Here are a few points that may help both new and seasoned cross racers! 1 Register early because sometimes the race organizers go by order of registration for starting order. As we all know, the first half of the first lap is CRUCIAL, so you …read more >

Cyclo-Cross Training

Cyclo-cross races are arguably the hardest events in this sport… Okay, so you don’t have the 5-hours of punishment of a hilly road race, but then again you get ZERO rest. You take the steady-state aspect of time-trialing and mix in the accelerations of criterium …read more >