Training Concepts

Periodization, polarized training, interval workouts—your performance depends on how you train. Master the key training concepts in endurance sports and you will look at every workout with new eyes.

Featured

group of cyclists rides through forest

Forget Marginal Gains and Focus on the Fundamentals

In an age when athletes often focus on the specifics, we address the importance of focusing on the fundamentals: training, recovery, and functioning gear—the things that will bring you the greatest return for your investment of time, sweat, and energy.
Fast Talk Episode 153
Go slow to be fast

Go Slow to Be Fast

The concepts of central and peripheral conditioning help explain why an effective training base period leads to speed and durability in the race season.
Trevor Connor
training bible

Demystifying Periodization, with Joe Friel

Cycling coach Joe Friel explores endurance periodization and its four core concepts: overload, specificity, reversibility, and individualization.
Fast Talk Episode 66
Dr. Stephen Seiler

Applying the Polarized Training Model, with Dr. Stephen Seiler

Dr. Stephen Seiler breaks down the application of the polarized training model, addressing what is meant by the two thresholds — LT1 and LT2 — how to determine yours. We also discuss why it’s important not to over-estimate LT1 or LT2, and how to use them to determine your zones in a three-zone model.
Fast Talk Episode 54

Latest

Jana Martin at Crooked Gravel

Transformative Endurance Challenges

Can a simple bike race change you forever? Jana, Ryan, Trevor, and Chris describe the lessons they learned in each of their respective N1 Challenges.
Fast Talk Episode 180
The Power of RPE

The Power of Ratings of Perceived Exertion (RPE)

The Rating of Perceived Exertion (RPE) scale is often overlooked in a world of power meters and hear rate straps. Dr. Stephen Cheung explains how and why you can use RPE to improve your training, even if you collect data.
Dr. Stephen Cheung
N1 Challenge riders

How to Assess and Modify Training Mid-Season

Making a mid-season assessment of your training, and effectively modifying it (if needed), takes skill and confidence. We discuss how to do it, particularly when it comes to structure, recovery, limited time, and top-end form.
Fast Talk Episode 167