Core Exercise: Reverse Tabletop
This core exercise is part of a series of core workouts offering a multi-planar approach to core integrity.
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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.
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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.
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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.
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The Myth of Cramping
Dehydration? Electrolyte imbalance? Heat? None of these actually causes cramping, according to new theories. Coach Trevor Connor takes a closer look.
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Q&A on Heat Acclimatization, Sweat Rates, Altitude Effects, FTP Testing, and Fasted Training, with Lindsay Golich
Physiologist Lindsay Golich, who works with some of America’s best Olympic athletes, helps us field questions on heat, altitude, FTP testing, fasted training, and much more.
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The North Star: Setting Goals to Give You Direction, with Will Murray
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.
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Structured Workout: 40/20 “On/Off” Intervals
These “on/off” style intervals will help you push top-end power and cardiovascular adaptations.
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Indoor Cycling and Heat Management with Dr. Stephen Cheung
Dr. Cheung offers several tips to improve indoor cycling conditions to minimize any environmental impact. Hint: Airflow changes everything!
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How to Create a Race-Day Sports Nutrition Plan, Part 3
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.
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Bike Fitter Greg Choat: Man is to Bicycle as Fish is to Elephant
Greg Choat, cycling coach and bike fitter, discusses his work helping a human body fit seamlessly onto a carbon or metal frame.
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Polarized Training—”Ordinary Workouts Done Extraordinarily Well”—with Dr. Stephen Seiler and Trevor Connor
Dr. Stephen Seiler and Trevor Connor discuss polarized training, intensity distribution, and endurance in this webinar with CKO Sprint.
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How to Improve Maximal Force Production on the Bike
Coach Ryan Kohler demonstrates ways to train maximal force production, or torque, on the bike.
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Are There Benefits to Carbohydrate Manipulation? With Dr. Asker Jeukendrup
We sit down with sports nutrition expert Asker Jeukendrup to discuss potential performance gains from modifying carbohydrate load during training.
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How to Track the Long-Term Relationship Between Heart Rate and Power
Coach Ryan Kohler reviews season-to-season changes in heart rate/power distributions to illustrate improvements across the different energy systems.
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Jessi Stensland: “Kinterractive” Evolution of the Athlete
Evolution as an athlete is something that will come if you stay active for long enough. Navigating those changes can be a challenge, but athletes like Jessi Stensland seem only to improve with their years.
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How to Manage Heat During Indoor Workouts
Training inside is hot! Here are some facts and tips on beating the heat indoors.
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Structured Workout: 4×4 Intervals
One of Coach Ryan’s favorites, these four-minute intervals at 90-95% maximum HR with three minutes rest are simple yet effective.
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