Category: Base Training
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Base Conditioning in Cycling: Building Your Foundation for Peak Performance
The key to cycling success lies not in sporadic intense efforts but in methodical foundation building. This comprehensive guide explores how proper base conditioning sets you up for your best cycling season yet. What is Base Conditioning in Cycling? Base conditioning, often called base training, is the foundational phase of a cyclist’s training plan where…
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Mastering Zone 3 Tempo Training: Boost Endurance, Power, and Cycling Performance
Cyclists striving to improve endurance and power often rely on structured training techniques to maximize performance. One such technique, Zone 3 tempo training, bridges the gap between easy endurance rides and high-intensity intervals. This blog post explores the purpose, benefits, and execution of tempo training, providing a roadmap for incorporating it effectively into your cycling…
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The Aerobic Time Trial: A Key Benchmark for Measuring Cycling Fitness
Cycling is a sport that combines endurance, power, and strategy, all of which are built on the foundation of aerobic fitness. To effectively track progress and identify areas for improvement, cyclists rely on performance benchmarks like the Aerobic Time Trial (ATT). This simple yet highly effective test evaluates aerobic efficiency, allowing you to monitor improvements…
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Building Confidence and Control: Navigating Body Contact and Overlapping Wheels on the Bike
Cycling isn’t just about speed and endurance—it’s also about mastering the art of bike handling. Whether you’re in a fast-paced criterium, a friendly group ride, or a long gran fondo, the ability to handle body contact and wheel overlaps can be the difference between staying in control or taking an unexpected tumble. Developing these skills…
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A Cyclist’s Guide to Cornering with Confidence
Cornering is an essential skill for cyclists, whether you’re racing through tight crit courses, navigating winding descents, or simply riding confidently through urban streets. While many riders focus on improving fitness, power, or endurance, cornering can often be overlooked despite its potential to significantly enhance both speed and safety. In this guide, we’ll explore the…
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Improving Pedal Efficiency with Isolated Leg Drills
For cyclists looking to improve their pedal efficiency and overall cycling performance, isolated leg drills (ILDs) are a must-have in your training arsenal. These drills are designed to refine your pedaling technique, eliminate dead spots, and improve muscle balance. By focusing on one leg at a time, ILDs strengthen critical muscle groups, enhance neuromuscular coordination,…
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Mastering Spin-Ups: A guide to Efficient Pedaling and Improved Cycling Performance
Pedaling a bike may seem simple, but mastering the art of smooth and efficient pedaling requires practice and technique. Spin-ups are a highly effective drill designed to improve your pedaling efficiency, neuromuscular coordination, and cadence control. These benefits are not just for elite cyclists—any rider can use spin-ups to become a more efficient and capable…
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Mastering Hill Cycling: Moderate, Long, and Steep Climbs
Hill cycling is both a challenge and an opportunity for cyclists. Whether you’re conquering moderate ascents, tackling long grades, or pushing through steep inclines, climbing builds strength, endurance, and mental resilience. Each type of climb has its unique demands, requiring specific techniques and strategies to ensure efficiency and effectiveness. This blog post provides a comprehensive…
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The Power of Fixed Gear Training: Building Strength, Endurance, and Speed
Fixed gear cycling, often referred to as “fixie” riding, has a long-standing history in the cycling world, with roots in track racing and urban commuting. But its value as a training tool is less commonly discussed, despite its ability to develop critical cycling abilities like endurance, strength, and speed. This post delves into the multifaceted…
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Aerobic Training for Cyclists — A Comprehensive Guide
Aerobic training forms the foundation of endurance performance, enabling cyclists to build stamina, improve overall fitness, and sustain longer efforts. The aerobic workout is designed for aerobic maintenance and endurance training, emphasizing zones 1 and 2. Many riders associate the Endurance zone with long, slow rides, which is accurate since many extended rides naturally fall…