A Deep Dive on Interval Execution
Learn how and why you should select certain intervals, how to integrate them into your training plan, when to do them, and how to properly execute them.
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Strength and Conditioning: Full-Body Off-Season Exercises
Strength and conditioning coach Jess Elliott walks through a multi-planar approach to strength to build stability, efficiency, and resilience.
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.
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 Holy Trinity: How to Monitor Training
Dr. Seiler shares his method for monitoring an athlete’s training volume and intensity.
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.
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.
Going Faster: 150 Years of Rowing Research
Dr. Stephen Seiler delves into over a century of research to explore why rowing has gotten faster so consistently.
Neuromuscular Workout: Muscle Activation Warm-up & Seated Stomps
Try out some muscle recruitment techniques to improve your neuromuscular development.
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.
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.
Coach’s Corner: How to Determine FTP from a 20-Minute Power Test
Coaches Trevor Connor and Ryan Kohler analyze data from 20-minute power tests, offering important lessons on the proper execution of these intervals.
Moving from Polarized Training to Personally Optimized Training
Dr. Stephen Seiler presents the reasons, methods, and benefits of moving from a polarized training template to a more personalized, optimized training method that is still based on polarized training.
How to Create a Race-Day Sports Nutrition Plan, Part 1
The best cyclists know that race-day nutrition must be planned—quantity, types of food, and timing that will best fuel your body for best performance.
How Breathing Is Impacted When Training in the Cold
Breathing cold, dry air while training outdoors can feel painful, but does it hamper your performance? Dr. Stephen Cheung explores.