Keto is hard. If it’s not hard, you’re probably not doing it right. The diet gets billed as a miraculously enjoyable diet—eat all the fat you want, just cut out the carbs. But the ketogenic diet (also called keto) was never supposed to be fun. It was supposed to treat severe epilepsy. And as a

Interval Training: Biggest Mistakes Cyclist Make with High Intensity Intervals Share This Article By Chris CarmichaelCEO/Head Coach of CTS I’ve been a fan of high intensity intervals for a long time. The “Time-Crunched Cyclist” is based on the premise that hard intervals are the best path to performance for cyclists who cannot put in the

Caffeine Boosts Endurance and Strength By Gabe Mirkin, M.D. A review of 34 recent studies shows that taking caffeine before and during exercise can increase muscle strength and endurance (European Journal of Nutrition, published online October 18, 2016;1-15). Taking 1-2 mg of caffeine per pound of body weight can enhance performance of athletes. A 150-pound

Same pattern as last week with 10 minute warmup, then 5 at 280-300, then 1 at 340+, then 2 at 230-240, repeat 6 times. 

5 minutes at 280+, 2 at 320+ and then 2 and 230+ X 6 

Slightly above on all target zones 

Had some typical build to the 80%+ HR zone in both classes with some extendede time there with some longer intervals. 

Todays efforts were 10 minute warmup, then 4×10 steady state with 5 minutes between, then 5-10 to cool down. All efforts at 320 or so and also held 300 for one hour, which was kind of my goal. 

Did the gradual ramup up through the 4×3 minutesn then an hour at 250= and then the ramp down

Often this time of year is spent worrying about signing up for races or finding a training plan to suit your needs. Though this is exciting, it’s common for athletes to get distracted by the next “what” and lose sight of their “why” when it comes to sport.  As coaches, we often see new athletes