Ride Stronger: VO2 Max Workouts

Among the many weapons in the armament of the cyclist who wants to ride stronger, one of the least practiced and most important is VO2 max repeatability.  The ability to accelerate and push your body to the limits, recover at threshold and repeat that process over and over is one of the most versatile and important skills for a cyclist to possess.  It’s also the one that’s almost always lacking in the cyclists that I consult with or coach, and it’s one I drill home in my training plans.

The real question most people follow up with is “why?”

Before I answer, first let’s delve into VO2 max a little bit.  For our purposes, a VO2 max level effort (or a Zone 5/Z5 effort) is a suprathreshold effort that is sustainable for around 3-8 minutes (depending on the intensity of the effort.)  It is a mixture of aerobic and anaerobic energy production and is most often used in pursuits, attacks, bridging small gaps and short climbs.  By the numbers, it’s an 8 to an 8.5/10 on an RPE scale, 105%-120% of Functional Threshold Power and >105% Lactate Threshold Heart Rate.

After the jump, I’ll give you some more detailed information and a couple workouts to help you build your Zone 5 Repeatability (Z5R).

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By |November 22nd, 2015|climbing, Coaching, Training|Comments Off on Ride Stronger: VO2 Max Workouts

The Truth About Cycling Core Strength (Podcast #65)

Core strength is something that most cyclists know about, but don’t tend to train very often.  Even if they do train core strength and stability during the off-season (or the “not so off season” as I call it) they tend to ignore it again once the weather turns nice and on-bike training begins in earnest.

That mistake could not be more damaging to your season long cycling progression.

As you’ll learn in this podcast, the core of your body is one of the most important parts of your power production on the bike.  A weak core can lead to a variety of problems from neck and low back pain to loss of power, fatigue on long rides and unrealized power.  So click through and start learning about what your core is, why core strength is so important and how you can build core strength with a free preview download of my upcoming Unbreakable Core Stability training plan.

Don’t forget to like and share with your friends and help them build their core fitness and strength too!

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By |October 29th, 2015|Coaching, physiology, podcast, Strength training, Training|0 Comments

Get More Sweet Spot Training

Sweet spot training is one of the biggest “bang for your buck” workouts available to an athlete, especially early in the season.  WEven when you’re late into a season, sweet spot training can give your regular interval work a significant boost.  Even once your season has been shut down and you’re cruising through the off-season, some weekly sweet spot training can help to keep your fitness from degrading too much as you wind down and rest.

Unlike high-intensity interval work, sweet spot training takes longer and leads to slightly different adaptations.  It takes up a little more time than typical high-intensity interval training, but it is easy to recover from and the value per minute of training is huge.

In this podcast, I’ll go through the definition of sweet spot training, some of the benefits and some ways to get more sweet spot training into your workouts.  As a bonus, you can pick up a free copy of my power testing and fatigue resistance tool (which I’ll explain how to use during the podcast) at the end of the show notes!

Don’t forget to share with your friends and click through for the show notes:

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By |September 23rd, 2015|Coaching, coupon, physiology, podcast, Training|0 Comments
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