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November 18, 2019

​For many endurance athletes, focused training is often a solitary activity.  Even for folks who do group rides, runs and pool sessions, the majority of training time is spent simply with ourselves.  In fact, ALL of our time spent training is with ourselves, even when...

January 25, 2019

We live in a time where we're constantly bombarded by information - especially about nutrition. The problem for endurance athletes is the majority of what we see, hear and read is aimed at sedentary people, not us. Also, much of what is broadcast to athletes is being p...

June 29, 2018

Endurance sports are really lifestyle sports – where success comes when athletic pursuits are integrated well with the rest of life. When sport and life are in balance, an athlete can train and prepare consistently without big highs and lows. That means finding the rig...

May 2, 2018

I was having a discussion with one my off-road athletes this morning about the type of power required for mountain bike and cyclocross races. With her focus in these disciplines, we're working on not only bring up her steady-state power, but also her ability to repeate...

April 4, 2018

The Tempo Trap

Most training programs for endurance athletes include a fair number of ‘tempo’ workouts (80-90% of FTP;  ‘medium-hard’).  This is great for building muscular endurance, aerobic capacity, and cardiovascular efficiency. However, it’s common for athletes to...

March 29, 2018

Four minutes. To good to be true?

The whole workout might take a bit longer than four minutes, but it only requires 3 to 4 minutes of actual hard work made up of 6-8 x 30 second sprints. I love this workout for two reasons: First, you can do ANYTHING for thirty seconds...

February 22, 2018

Maximize your watts, you work hard for them!
Even though it looks like a simple circle, the motion of pedaling a bike well is surprisingly complex. Throughout the pedal stroke, some muscles perform large portions of work, while others contribute little or none. As the...

December 7, 2017

As promised, this is the follow up to our last tip on relaxing tension in our bodies when training and racing. Today we’re focusing solely on breathing - something that may sound pretty silly to some of us, but I promise it can significantly improve our performance. Pr...

November 23, 2017

This tip applies to every discipline of endurance sports. The concept is pretty simple: Basically, if we aren't generally relaxed when biking, running, swimming, etc. we’re burning more energy than needed. This also increases perceived exertion and costs us power and s...

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