Q&A on Max Heart Rate, Time-Crunched Recovery, TSS, and Protein
Ryan and Trevor field questions on max heart rate, TSS, recovery in athletes who only train 8-10 hours per week, protein consumption during ultra-endurance events, and more.
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Aerobic Conditioning: Sweet Spot Bursts
Control heart rate and manage your effort with a focus on breathing and cadence. This workout builds on the previous weeks of tempo and lower cadence riding.
The Fundamentals of Sports Nutrition: How to Use Intuition to Improve Fueling
Data has its benefits, but only when we learn to apply an intuitive approach to our fueling can we unlock the most efficient and healthy sports nutrition habits.
The Lactic Acid Myth
There is no lactic acid in the human body. That said, the burn we feel during hard efforts has a lot to do with acid.
How to Tell If Your Legs Are Ready for a Workout
Coach Ryan Kohler and Coach Trevor Connor dissect training data to help you understand how to look for signs of freshness before any interval session.
Power, Physiology, Perception: Integrating the Holy Feedback Trinity
Dr. Stephen Seiler shares the “holy trinity” of training feedback in this live presentation at a rowing conference.
Q&A on Nutrition for Long Rides, the Hour Record, and Strength & Conditioning at Home
Ryan, Trevor, and Chris field questions on nutrition, strength training at home, the Hour Record, plyometrics, and more.
Aerobic Conditioning: Low-Cadence Tempo Intervals
These low-cadence tempo intervals allow us to work on technique, focus on force production at the pedals, and improve muscular endurance.
How to Set Up Your Bike Computer
Head Coach Ryan Kohler and Trevor Connor share how to best set up your bike computer head unit with screenshots, button configs, and more.
Exploring the Relationship Between Muscle Fiber Type, HIT, and Overtraining
Dr. Cheung discusses new research that explores the relationship between muscle fiber-type density, high-intensity training, and an athlete’s risk for overtraining.
Winter Preparation for Spring Training
The winter months aren’t for going fast, but for preparing the body for the real training to come this spring.
Neuromuscular Workout: Big Gear Standing Starts
This workout focuses on acceleration, good form, and a strong leg drive to help build muscle strength and power.
Neuromuscular Workout: Muscle Activation Warm-up & Seated Stomps
Try out some muscle recruitment techniques to improve your neuromuscular development.
Physiological Testing for the Female Athlete
Given the hormonal fluctuations experienced during the menstrual cycle, should female athletes prepare differently for lab testing?
Q&A on Executing 4×8 Intervals, Using Scooters in Training, Recovery Walks, and Micro Training Camps
Head Coach Ryan Kohler, Coach Trevor Connor, and Chris Case field questions on how to best execute 4×8-minute intervals, tips on creating micro training camps, and much more.
Shatter the Mental Ceiling on Performance
Physiological improvements are not the only way to maximize performance. Dr. Cheung explores the psychology of feedback, deception, and perception.
Polarized Training: Managing the Distribution of Training Intensity
Dr. Seiler presents on the topic of training intensity when using polarized training.
Strength and Conditioning: Core Exercises for Cyclists
Strength and conditioning coach Jess Elliott walks through a multi-planar approach to core integrity to build stability, efficiency, and resilience.