Knowledge Base

Training

Cycling training is a science and an art. How endurance athletes train, when they train, and the intensity and duration of that training all affect the gains and adaptations they see.

Proper interval execution is essential to see the expected progress. How you analyze and interpret all that data is equally valuable. Of course, training needs to be planned so it fits into any given season, race schedule, and lifestyle. Off the bike, the importance of strength and conditioning is often neglected.

This is training. This process is what athletes live for.

Featured Content

Cyclists using the polarized training method or 80/30 training

Polarized Training Pathway

In collaboration with Dr. Stephen Seiler, the “father of polarized training,” we have curated everything you need to know about the 80/20 training method.

Alan Couzens, MSc, Chris Case, et. al.
Competitive road cyclists doing cycling interval workouts from the Fast Talk Labs Cycling Interval Training Pathway

Cycling Interval Training Pathway

Interval workouts are a fundamental part of any endurance training program. Learn exactly what intervals are, why they are so important, and how to properly execute interval workouts with the help of Sebastian Weber, Neal Henderson, and Dr. Stephen Seiler.

Chris Case, Dr. Stephen Cheung, et. al.
How to Build an Annual Training Plan

How to Develop a Yearly Training Plan

We review the art and science of developing and maintaining an annual training plan, which helps athletes progress and perform at their best.

Houshang Amiri
group of cyclists

Base Training for Time-Crunched Athletes

It’s hard to find time to fit in the long, slow miles that traditionally comprise the base season. Coach Trevor Connor offers suggestions for improving life-training balance, understanding quality versus quantity, and more.

Trevor Connor
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Training > Strength Training

A cyclist rides a bicycle near Boulder Reservoir in Niwot with trees and Haystack Mountain

Cycling Base Training Pathway

The concept of base training has been a part of endurance training for decades. Laying a foundation of fitness early in the season sets the stage for success later on. With the help of Joe Friel, Dr. Stephen Seiler, and Dr. Andy Pruitt, we explore the how and why of this fundamental aspect of endurance training.

Chris Case, Dr. Andy Pruitt, EdD, et. al.
reverse tabletop

Core Exercise: Reverse Tabletop

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

Chris Case and Jess Elliott
single-leg Romanian deadlift (RDL) Jess Elliott Chris Case

Single-Leg Romanian Deadlift

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.

Chris Case and Jess Elliott
leg curls Jess Elliott Chris Case

Bilateral and Unilateral Leg Curls

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.

Chris Case and Jess Elliott
reverse slide lunge Jess Elliott Chris Case

Reverse Slide Lunge

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.

Chris Case and Jess Elliott