Calculating How Much Carbohydrate You Need
Use these formulas to determine your calorie and carbohydrate needs according to your unique physiology and demands of the event.
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Finding the Best Intervals for You and Your Event
See how to match the right high-intensity interval strategy to you and your event to achieve your best possible performance.
How to Get the Most from Training with Zwift
If you are training with Zwift, don’t miss this guide from exercise physiologist Rob Pickels, who explores best practices for this virtual cycling and running platform.
The Personal Side of Coaching – with Grant Holicky
In this roundtable discussion, we dive into how personal connections between athletes and coaches may be more important than training plans.
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Why Our Gut Microbiome Is Important for Performance and Recovery
We talk with Julie Ann Davey about the bacteria in our gut and how the composition of our microflora affects everything in our bodies, including our performance.
How to Set Yourself Up for a Successful Season
Ryan Ignatz and Dr. Andy Pruitt join us to discuss gear, testing, and all the other things you can do in the off season to set yourself up for the upcoming year.
Workout of the Week: Base Sprints
Get the best of both worlds by incorporating several high-intensity sprints into your base rides.
Potluck Discussion: Hobbies as Training, Returning from Injury, and Off-Season Workouts
Our host regulars discuss when an unplanned activity—such as commuting—becomes training, how to adjust for an event when returning from injury, and what training to do in the off season.
Norwegian Method or Just Good Holistic Practice? With Dr. Stephen Seiler
Dr. Seiler explains what we can and can’t take from the Ingebrigtsen brothers and from the Norwegian approach to training in general.
Workout of the Week: Hot Laps for Holistic Training
Though this workout is especially useful for cyclocross athletes, cyclists of all disciplines can benefit from this less-structured training session and break from the monotony of late season.
Potluck Discussion: End-Season Form, CX Race Fueling, and Getting to the Top Too Fast?
We discuss a host of questions, from how to get a little more out of your form in autumn, to fueling needs for short races like cyclocross, and why so many female athletes seem to excel when entering sports later in life.
Workout of the Week: Marathon Intervals
Mimic the demands of a full marathon without having to go the distance.
Nerd Lab: Dr. Edward Coyle’s Defining and Controversial Work on Endurance Athletes
Dr. Edward Coyle was a pioneer in figuring out how endurance athletes adapt and defining what attributes—such as efficiency and fuel utilization—are most important to perform at the highest levels.
Recognizing & Recovering from Concussions
When it comes to concussions, a slow and steady recovery is the fastest way back to athletic performance.
It’s Never Too Late to Start an Endurance Sport—or Change It Up
Many started young, others turned their passion into their profession, and some used it to get healthy. Learn from the experiences of multiple athletes and coaches on how they entered—and stayed in—endurance sports no matter what life threw their way.
Water Bottles or Hydration Packs—Which Are Better for Heat Management?
Some say filling a hydration bladder with cold water or ice could improve heat management for gravel riders compared to a standard jersey. This article explores whether that claim holds merit.
Potluck Discussion: Race Weight, Not Feeling a Workout, and Big Lessons Learned
In this week’s potluck, we discuss if lighter means you always perform better, how to change things up if you’re not feeling that day’s workout, and what key tips we have to be better coaches or athletes.
How Much Interval Training Do We Really Need? With Dr. Stephen Seiler
Nothing has been researched more than high-intensity interval training. We talk with Dr. Seiler about what the science really says and how to apply it to our own training.
Nutrition Approaches for Ultra-Endurance Events
Athlete, coach, and nutritionist Stephanie Howe explains how ultra-athletes can optimize performance through evidence-based nutrition practices.
Potluck: Long Workdays, Training Races, and Varying Base Rides
Our hosts bring their questions on working out at the end of a long day, how to manage when training races are too easy, and if base ride intensities should be varied.
Revisiting Episode 8: The Importance of Neuromuscular Training
Originally titled “Stop Your Legs from Fighting (Themselves),” we look back at episode 8 to see how our views—and the science—has changed regarding neuromuscular work.
When Is Fast Tech Too Fast?
When does an innovation in speed cross the line of fair competition or safety?