Three weeks ago I felt a bit guilty. That was at the height of the lockdown due to the Coronavirus pandemic. While I was living through it along with the rest of the world I was mostly unaffected. In my home state of Arizona there was no restriction on working out outside on your own. […]
Training
Muscular Force Training for Cycling
In The Cyclist’s Training Bible (5th edition) an entire chapter is devoted to building muscular force — strength. This is part of what produces power when turning the pedals. The other part is the velocity of your pedaling – cadence. What this means is that power is the result of force and velocity (p = […]
Muscular Force Training for Triathlon
In The Triathlete’s Training Bible (4th edition) an entire chapter is devoted to building muscular force. This is part of what produces power when swimming, biking, and running. The other part is the velocity of your movement – cadence (steps per minute and strokes per minute). What this means is that power is the result […]
Suggestions for the Aging Athlete
Who is an “aging athlete?” For simplicity’s sake let’s assume that’s anyone over the age of 50. While I’ve known many half-century athletes who are still successfully competing with 30-somethings, by this stage of life most of us start to see things change a bit. The most obvious is the need for more recovery time […]
Indoor and Outdoor Power Agreement
Here’s one of the reasons I like using Assioma Duo power pedals: They are quick and easy to move between indoor and outdoor bikes with the changing spring weather. Yesterday was nasty. Rode inside. Today is nice. Ride outside. These quickly interchangeable pedals ensure power measurement is the same every time I ride. See vid […]
A Quick Guide to Setting Zones
This Quick Guide will help you get the intensity of your workouts dialed in for your heart rate monitor, power meter, and runner’s speed and distance device such as a GPS or accelerometer. Swimming pace is also described here. For a more complete guide to training with heart rate, power and pace please see my […]
RIDE INSIDE WORKOUTS
With many cyclists and triathletes forced to ride inside now I thought it might be helpful to post a few workouts from my upcoming book – Ride Inside. All of the following workouts are designed for riding indoors on a cycling machine or on a bike mounted on an indoor trainer. Note that some cycling […]
Coronavirus Race Delay Problems
I’ve gotten a few emails this week from athletes whose A-priority race was re-scheduled for later in the spring or summer. One of them didn’t even know when the race would be held. All had the same question: What should I do in the meantime? First, I’m sorry to hear this is happening, but there […]
Couzens’ 50-40-30-20-10 Rule
I spoke at a camp in Saudi Arabia a couple of weeks ago and a triathlete asked me what he should do on downhill portions of a bike course. Should he pedal hard, pedal easy, or coast? That was a great question and one that also applies to cyclists doing time trials. It does not […]
Hills: Sit or Stand?
I am often asked about standing vs sitting on hill climbs on the bike. This is an article from some time back that addresses this matter. Realize there are different answers, to some extent, if you are doing a triathlon/time trial or a road race. —————————————– Should a rider should sit or stand when climbing […]
The Efficiency Factor in Running
This is something I wrote a while back, but recent questions I’ve received tell me it’s time to reprint it. ________________________ High performance runners are typically very efficient. You can observe this just by watching them run: there is no apparent wasted energy. They look very graceful. For cars we simply measure miles per gallon […]
Training and Faith
“Training is principally an act of faith.” That is from Franz Stampfl who, I suspect, you have never heard of although he was Roger Bannister’s coach. Though Stampfl had a very interesting life, this is not a post about him, but rather about this thought of his on training (however, I’d highly recommend reading this […]
Measuring Workouts
If you own a power meter should all of your workouts be based on power? How about if you only have a heart rate monitor? Heart rate only? I had someone who bought a training plan of mine recently imply that the answer to both is “yes.” He had a power meter and bought a […]
My New Power Meter
In my last post I explained how I first heard of cycling power meters and how I came to use one. That first one was very basic. It just told me instantaneous power and average power. It was heavy. The batteries were a challenge to replace. Riding in the rain wasn’t such a good idea. […]
A Personal History of the Cycling Power Meter
The first time I ever heard of a bicycle power meter was in the fall of 1993. There was a magazine article (by Samuel Abt in Velonews, I believe) about Greg LeMond having recently hired a Dutch physiologist, Arie van Diemen, to coach him in his preparation for the 1994 Tour de France. He had […]
Question: How Should I Train?
The most common question I get on social media and in emails is something along the line of, “How should I train?” That’s certainly a valid question. And I appreciate the writer’s confidence in me to provide guidance. But there’s a problem with the question: It assumes I can tell anyone how to train based […]
More on Cleat Position
The first blog I ever posted was January 30, 2007. The topic of that post was cleat position for cycling shoes. A few months prior to writing that I had started placing my cleats in the arch area of my shoes based on the suggestion of an interesting and creative acquaintance – Goetz Heine. Subsequently […]
Riding Indoors and Pedaling Skills, Part 2
In Part 1 I explained why your power output is likely to be lower when riding an indoor trainer as compared with riding on the road. And I also touched on the how this is related to the skills of pedaling a bike. Making some slight changes to how you pedal can benefit not only […]
Riding Indoors and Pedaling Skills, Part 1
There are a few things that change when you ride indoors on a trainer as compared with on the road. A common one is heat. Since you’re not moving forward when on a trainer body heat tends to accumulate. Your core temperature may rise causing you to sweat more. At the same time, blood is […]
Duration and Intensity in Training
The most basic component of training is the balance between workout duration and workout intensity. Whether you are an Olympian or a novice “how long” and “how hard” are the only two variables that can be used to produce a workout within a given sport. How these are balanced is at the heart of preparing […]
Problems With Determining FTP
A while back I received an email from a triathlete who explained that he got different FTP results if he did a 20-minute test on his Watt Bike indoor trainer versus doing a 40km time trial on a tri bike that took about an hour versus doing a 20-minute test on the road on a […]
More on Overtraining
Yesterday I received an email from a female pro cyclocross racer who shall remain anonymous. She described what certainly sounds like overtraining. It’s hard to be certain, as I’ve written about here and here. But I’d be willing to bet that she has indeed pushed herself beyond her natural limits, which takes great motivation, and […]
The Triathlete as Fast Marathoner
The following is an article I wrote for a magazine sometime back. Here I lay out how to prepare to run a fast marathon. Of course, “fast” is only relative to your ability, goal, experience, training, and confidence. This training plan is primarily intended for the triathlete who wants to continue doing some bike and […]
Sleep, Part 2
I apologize for the long gaps between posts to my blog. Even though I am now retired from one-on-one coaching it seems there’s still never any time for writing here. But one thing I seldom pass up in the daily bustle is sleep. In Part 1 on this topic I railed against athletes having so […]