FTL Athlete Member Content

This core exercise is part of a series of core workouts offering a multi-planar approach to core integrity.

Learning how to use the lower body appropriately is crucial for a number of high-performance bike skills. The single-leg RDL helps develop balance and power.

Learning how to use the lower body appropriately is crucial for a number of high-performance bike skills. The leg curl will help with general strength off the bike.

Learning how to use the lower body appropriately is crucial for a number of high-performance bike skills. The reverse slide lunge will help develop control and power.

Coach and author Will Murray joins Coach Ryan Kohler for a discussion of what makes a useful set of goals, how to develop them, the psychology of goals, and much more.

These “on/off” style intervals will help you push top-end power and cardiovascular adaptations.

Dr. Cheung offers several tips to improve indoor cycling conditions to minimize any environmental impact. Hint: Airflow changes everything!

Coaches Ryan Kohler and Trevor Connor discuss how to write out your nutrition plan, how to determine what nutrition will be available at aid stations, estimating nutrition needs between aid stations, and much more.

Dr. Stephen Seiler and Trevor Connor discuss polarized training, intensity distribution, and endurance in this webinar with CKO Sprint.

Coach Ryan Kohler demonstrates ways to train maximal force production, or torque, on the bike.

Coach Ryan Kohler reviews season-to-season changes in heart rate/power distributions to illustrate improvements across the different energy systems.

Training inside is hot! Here are some facts and tips on beating the heat indoors.

One of Coach Ryan’s favorites, these four-minute intervals at 90-95% maximum HR with three minutes rest are simple yet effective.

The execution of long slow distance rides might sound simple, but many people struggle to get it right. Can you be too steady on your LSD rides?

Head Coach Ryan Kohler and Grant Holicky field questions on goal setting, cyclocross training, polarized training as you age, and cross training.

Cardiovascular drift is an instability in heart rate and stroke volume over time. We show you how to determine it.

Dr. Seiler and his daughter Siren talk about intensity zones, peaking and riding the wave, recovery diagnostics, strength training, pistol squat PRs, Paula Radcliffe, and the loneliness of the high-level female endurance athlete.