Grant Holicky cyclocross technique video

Learn Skills. Master Techniques.

In our library of Technique videos, we partner with experts and coaches who reveal their techniques and skills—and how you can master them.

Some Technique videos cover physical skills like cornering or bunny hopping while others cover mental techniques like how to sift performance data.

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.

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.

Polarized Training: Managing the Distribution of Training Intensity

Dr. Seiler presents on the topic of training intensity when using polarized training.

Coach’s Corner: Power and Cadence Analysis of Climbing Intervals

Coach Ryan Kohler and Trevor Connor analyze climbing intervals at threshold, focusing on the importance of cadence and pace.

Training Intensity Zones: Research vs. Practice

Dr. Stephen Seiler explains the endurance training zones schemes he uses in research (3 zones) and in practice working with Norwegian coaches and athletes (5 zones) as part of the Norwegian Olympic Federation model.

‘Cross Skills: Effective Training Drills to Do with Your Friends

Grant Holicky breaks down the best drills to upgrade your cyclocross skills with the help of some highly qualified riders.

‘Cross Skills: Mastering the Fundamentals, with Coach Grant Holicky

Grant Holicky, cyclocross coach, dissects key techniques for an explosive race start, seamless mounting and dismounting, and air-tight cornering.

The Good, The Bad, and The Ugly: Predicting Max Heart Rate

To avoid the high-intensity effort required to directly measure max heart rate, athletes use prediction equations. Clint Eastwood may or may not approve.

How Long, How Slow? Here’s How to Find Your Ideal Low-Intensity Workout Effort.

At what intensity should athletes perform long, slow distance workouts? Dr. Stephen Seiler lays out a method for athletes to figure out their own, ideal intensity and duration for low-intensity workouts.

JOIN FREE FOR ACCESS to Dr. Seiler's 45+ lectures, webinars, and interviews.

Adjustments to Train Indoors

There are four balances to strike when training indoors: 1) bone health, 2) muscular balance, 3) intensity and duration balance in our training sessions and 4) energy balance