Key Cycling Stretches
Coach Connor details several key stretches that he recommends all cyclists do to improve force generation, stability, and range of motion.
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Developing Youth Athletes, with USA Cycling’s Alec Pasqualina
With the help of the director of the Olympic Development Academy, we explore how to best develop young athletes, particularly in cycling.
Recovery Pathway
It’s often undervalued, and sometimes altogether ignored; but it shouldn’t be. Recovery from workouts is as important to the training process as the workouts themselves. With the help of Dr. Stephen Seiler, Dr. Shona Halson, Dr. Andy Pruitt, and many others, we examine this critical but often neglected component of exercise physiology.
Recovery 101
Coach Trevor Connor explains the complex immune system response that leads to recovery, and why it happens in the first place.
Q&A on Polarized Training, Ramping Down Your Season, and Ruining Workouts, with Rebecca Gross
Coach Rebecca Gross of 3six0 Performance helps us field questions on polarized training, closing out your season, if you can “ruin” workouts, spin classes, and more.
The Relationship Between Performance Level and Training Stress
Eighty percent of what you need to know about endurance training can be illustrated by a simple graph. Coach Connor and his mentor Glenn Swan explore this simple concept.
Riding the Edge in Cyclocross, with Stephen Hyde
We explore the skills, technique, and nuances of cyclocross with three-time national champion Stephen Hyde.
Transformative Endurance Challenges
Can a simple bike race change you forever? Jana, Ryan, Trevor, and Chris describe the lessons they learned in each of their respective N1 Challenges.
Do You Need a Mentor? With Coach Connor’s Mentor, Glenn Swan
Mentors help athletes by providing guidance, teaching a philosophy, and serving as a confidante. Do you need a mentor to reach your full potential?
The Good, the Bad, and the Ugly of Chronic Training Load (CTL)
We examine the pros and cons of using chronic training load (CTL) as well as the ways it can take your endurance sports training off track.
Chronic Training Load (CTL) Isn’t Everything
Coach Connor busts several myths as he discusses the good, the bad, and the ugly of CTL.
Workout of the Month: Coach Connor’s 5×5-Minute Intervals
Coach Connor details the best practices for 5×5-minute intervals, from their physiological benefits to how and why you should do them. INCLUDES downloadable workout files.
Exploring Heat Stress and Heat Stroke, with Dr. William Adams
We explore health conditions elicited by heat, including heat stress, heat stroke, and heat exhaustion, with expert guest Dr. William Adams.
How to Do Dr. Stephen Seiler’s 4×8-Minute Interval Workout
Coach Connor details the best practices for 4×8-minute intervals, from their physiological benefits to how and why you should do them. INCLUDES downloadable workout files.
Q&A on Training Zones, Cyclocross, Weekly Planning, and Beer, with Alec Donahue
Coach Alec Donahue of Cycle-Smart helps us answer questions about training zones, cyclocross, weekly planning, and alcohol.
Sports Nutrition Pathway
Sports nutrition for endurance athletes is controversial. With the help of experts like Dr. Asker Jeukendrup, Dr. Timothy Noakes, and Dr. John Hawley, we examine the science of fueling your body for performance and health.
Lessons on Race Targeting, Goal Setting, and Mindset, with Olympians Svein Tuft and Erinne Zarsadias (nee Willock)
Is it better to focus on one big race a year, or have several targets? Is performance or process more important when it comes to goal setting? Two Olympians help us tackle these complex questions.
How to Pin Your Race Number
There are few things that irk Coach Connor more than a poorly pinned bib number. He walks you through the art of pinning—and looking pro.