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The first 40k time trial of the year was held in March in northern Kentucky. Its a flat to rolling course along the river, pretty typical terrain and similar to Cleves. Prior to the event, I took my position on the bike to as low in the front as possible and raised my saddle to […]

The last indoor 10k time trial was last Sunday, February 13th. I rode all four of the monthly events starting last November. Starting with November, my results were 356 avg wts/4.5 wts per kg/time of 15:02, 364 avg wts/4.68 wts per kg/ time of 14:57, 382 avg wts/ 4.91 wts per kg/ time of 14:46,

For most of us the racing season is going to start in March whether that will be the Spring Series, 40k time trial, or other local and regional events. Your training during February should be some of your most intense and focused of the year. This is a great time to work on some power

This is from Vol 14, No 3 of Performance Cycling by Harvey Newton. While geared towards cyclists it would also be appropriate for other endurance athletes. These are ten of the most common reasons he heard from cyclists who didn’t want to strength train not only in the winter but year-round 1. I’ll get too

I was talking with Will Peveler, exercise physiologist at NKU, about the increase in strength training that endurance athletes typically incorporate into their training during the winter months. I told him that the people I train/coach all comment that after a workout with plenty of lunges and squats that they can “feel” certain muscles when

I’ve been known to log a lot of miles inside much to the amazement of many of my friends. In the last six weeks I think I’ve only ridden outside about 5 times but have still managed to get in 13-15 hours most weeks. To me its all about the environment where you’ll be riding

January and February are critical months on the training calendar. My coach will usually recommend increased time on the bike that includes some very long weekend rides. Unfortunately with the weather in our area, these hours are usually inside, and quite often reduced by 15 to 20% or so. What we don’t compromise on is

I have a handful of personal training clients who are interested in improving their cycling performance. Part of the training involves a variety of lunges, squats, single leg exercises, core work, and plyometrics. Everyone of them has told me that they had no idea they had so many muscles they weren’t using and how they

The goal of our training is to improve our performance but how do you know if we are improving especially during the winter months when there are few if any events? The best way to gauge progress is to conduct periodic field tests. A field test could be any ride that you can repeat during

Notes from Will Pevelers November 30th Seminar:There is no ‘off-season’, it’s just a change in training. It’s important to keep your aerobic base and add in the strength training.The concurrent training is not detrimental and in fact the strength training should be looked at as a valuable supplement to your training.A properly designed strength training