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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How Steady Should Your Long Slow Distance (LSD) Rides Be?
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?
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Q&A on Junior Athletes, PVCs, Supplements, and Base Rides, with Daniel Matheny
Coach and endurance mountain bike champ Daniel Matheny helps us field questions on coaching junior athletes, how aerobic capacity is impacted by intensity, PVCs, and much more.
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Q&A on Goal Setting, Cyclocross Training, Polarized Training as You Age, and Cross Training with Grant Holicky
Head Coach Ryan Kohler and Grant Holicky field questions on goal setting, cyclocross training, polarized training as you age, and cross training.
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How to Determine Your Cardiovascular Drift
Cardiovascular drift is an instability in heart rate and stroke volume over time. We show you how to determine it.
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Training in Alignment
How much training is too much? Where is the drop-off in terms of time spent training and race-day results?
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If Dr. Stephen Seiler Were Your Dad, How Would You Train? Part 2
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.
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Fast Talk Sports Science Podcast Explores Concussions and Traumatic Brain Injuries
This spring may bring a rise in concussions: Cyclists make up 19% of recreation-related concussions and American cycling participation is booming during the coronavirus pandemic.
Structured Workout: Batman Intervals
Batman Intervals will help you get better at riding comfortably at variable intensities, paces, and lactate levels.
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The Causes and Effects of Concussions and TBIs, with Dr. Steven Broglio and Timmy Duggan
Concussions and traumatic brain injuries are far too common in cycling. We define the causes, effects, management, and preventative measures.
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Your Winter Guide to Indoor Cycling, with Dr. Stephen Cheung
Dr. Stephen Cheung leads a discussion on indoor cycling, including heat management, adaptive differences between indoor and outdoor workouts, and what to do with those “nice” winter days when you can sneak outdoors.
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Intensity Changes Between Fast-Start and Steady Intervals, with Dr. Stephen Cheung
Dr. Stephen Cheung discusses a study comparing steady-state versus fast-start intervals, then uses Xert software to model how a fast-start interval can be much more intense.
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How to Optimize the Coach-Athlete Relationship
Every athlete of any ability level can benefit from the guidance of a good coach. We explore the coach-athlete relationship, and offer advice on how to reap the greatest rewards from working with a coach.
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Understanding the Functional Challenges of the Time Trial Position
Riding in a time trial position increases the functional load on a rider, particularly when compared to road riding. Learn about the key components of an effective time trial position.
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If Dr. Stephen Seiler Were Your Dad, How Would You Train? Part 1
If your dad were a world-class exercise physiologist like, say, Dr. Stephen Seiler, how would you train? Probably pretty effectively. In this case study of one, Dr. Seiler chats with his daughter and runner, Siren, to review her career and training methods.
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What 2020 Taught Us and the Exciting Places 2021 Will Take Us
What lessons did we learn from a challenging 2020? What event or adventure plans do we have in 2021? We dive in.
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Structured Workout: Over/Under Intervals with Cadence Focus
This over/under interval workout will build aerobic capacity while improving movement economy through changes in cadence.
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