FTL Athlete Member Content Archives

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Effective Self-Talk

Coach Grant Holicky explores the concept of self-talk, how to use it effectively and consistently, and how it can help performance and health.

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Chris Case and Grant Holicky

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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Ryan Kohler and Trevor Connor

The Mindful Athlete

Coach Grant Holicky details the concept of mindfulness, how to attain it, and how it can help performance.

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Chris Case and Grant Holicky

Recovery 101

Coach Trevor Connor explains the complex immune system response that leads to recovery, and why it happens in the first place.

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Trevor Connor

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.

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Trevor Connor

Bikepacking Gear and Tech

What do you pack for a bikepacking adventure when self-sufficiency is the key to success? Chris Case explains the process of picking and packing all that gear.

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Chris Case

The Power of Ratings of Perceived Exertion (RPE)

The RPE scale is often overlooked in a world of power meters and heart-rate straps. Dr. Stephen Cheung explains how and why you can use RPE to improve your training, even if you collect data.

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Dr. Stephen Cheung

A Beginner’s Guide to Cyclocross

Coach Julie Young breaks down the art and training of cyclocross—from training to skills, racing to drills.

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Julie Young

Chronic Training Load (CTL) Isn’t Everything

Coach Connor busts several myths as he discusses the good, the bad, and the ugly of CTL.

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Trevor Connor

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.

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Trevor Connor

The Athlete’s Guide to Foam Rolling

Strength and conditioning expert Menachem Brodie explains why and how you should use foam rolling to improve recovery.

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Menachem Brodie and Ryan Kohler

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.

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Trevor Connor

Could Respiration Be Your Limiter?

Athletes spend much of their time training their legs and heart. What about our lungs? Steve Neal breaks down the components of respiration to help explain why it could be holding you back.

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Steve Neal

How to Create a Pacing Strategy for Climbing by Bike

Coach Ryan Kohler discusses why a pacing strategy for climbing is so critical and shares the best ways to create your own pacing strategy based on several possible metrics.

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Ryan Kohler

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.

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Trevor Connor

Saddle Sores, Sexual Dysfunction, and Other Female “Saddle Diseases”

Dr. Andy Pruitt and Betsy Welch hold a frank discussion about saddle sores, sexual dysfunction, and other female-specific saddle/chamois pathologies, addressing both preventative measures and potential long-term consequences.

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Dr. Andy Pruitt, EdD

Saddle Sores and Other Male “Saddle Diseases”

Saddle sores, numbness, and erectile dysfunction are just a few of the issues that can hamper male cyclists. Dr. Andy Pruitt details how to avoid these and other cycling saddle problems.

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Chris Case and Dr. Andy Pruitt, EdD

An Introduction to Training Metrics, Part 2

The interrelationship between form, fitness, and fatigue is the basis for quantifying training load. Performance Management Charts help athletes visualize and interpret that balance. Coach Trevor Connor explains the science.

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Trevor Connor