Here is the training of a masters cyclist before winning a UCI Gran Fondo race. In this post, you'll learn what training routines he improved to elevate his cycling power and race performance. You'll also learn why he did not use the most common development strategy of them all. I started working with this athlete in 2022, one year prior to the aforementioned race. His main goals were to win a UCI Gran Fondo race and qualify for the 2024 Gran Fondo World Championship. Featured image:...
about 1 month ago • 8 min read
This training plan produced impressive results when first published in 2014. Specifically, well-trained cyclists (and other endurance athletes) tested a 12% increase in VO2 max and an 8% improvement in power at 4 mmol/L after nine weeks of training in the classic study by Stöggl and Sperlich (1). Before we proceed to the specifics of the plan, let us revisit some pertinent "rules of engagement" that apply to all training advice: Always take individual circumstances into consideration when...
about 2 months ago • 4 min read
Spoiler alert! It's not by increasing exercise intensity. As much as we all love cycling, we can all agree it's not the easiest of hobbies on a busy calendar. Your schedule is already packed with work, family and social commitments. The last thing you need is some coach telling you that your power isn't improving because you're not training enough hours. Here is a scenario that typically follows: You're going through a period with very limited time for training. To compensate for a low...
about 2 months ago • 3 min read
Periods of heavy training can make or break your season. These periods can be deliberate (planned periods of high training loads, such as training camps) or unscheduled. During such high-load training periods, you want to avoid becoming the rider who suffers from: heavy legs not feeling strong during intervals poor adaptation in the following months Fortunately, you can mitigate your risk of ending up in this category. Numerous studies have shown that a high daily intake of carbohydrates is...
about 2 months ago • 2 min read
Imagine coaching 370 Olympic, World, and European Championship medal performances. It's safe to assume coaches with this experience have knowledge that could benefit your endurance training. Recently, a group of esteemed researchers interviewed 12 elite Norwegian endurance coaches. And asked them about their methods. The result is a gold mine of training advice. You could say it's the real "Norwegian Method". If you take 18 seconds to read this email, you'll learn what it is. And get your...
about 2 months ago • 1 min read