Category: Training Type
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Personalizing Your Approach: Strategies by Cyclist Type and the Psychology of Rest
Part 5 of 5: Cycling Through Vacations Series Throughout this series, we’ve covered the science of detraining, strategic timing, practical maintenance strategies, and return protocols. But one critical question remains: how should you specifically approach vacations based on your cycling goals and life stage? A recreational cyclist riding for fitness and enjoyment faces completely different…
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Workout of the Week #9: Active Recovery
Eight weeks of structured training. VO2max intervals, threshold work, pyramids, lactate shuttles, sustained power. You’ve pushed hard, tested harder, and built real fitness. Now comes the workout that might be the hardest of all: deliberately going slow. Meet the 60min Recovery Ride – not passive rest, but strategic recovery that enhances adaptation. This isn’t about…
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The Return: Building Back Safely and Quickly After Time Off
Part 4 of 5: Cycling Through Vacations Series You’ve returned from vacation refreshed and ready to ride. Your legs feel surprisingly fresh, your mind is clear, and you’re eager to jump back into training. This enthusiasm is excellent—but it’s also dangerous. The single biggest mistake cyclists make post-vacation: resuming exactly where they left off. You…
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Workout of the Week #8: 105min Endurance Undulations
After seven weeks of progressive intensity work – VO2max intervals, Sweet Spot efforts, lactate shuttles, threshold blocks, pyramids – it’s time for something that might seem counterintuitive: backing off the intensity while extending the duration. Meet the 105min Endurance Undulations – an extended aerobic session that develops deep metabolic flexibility through alternating Zone 1 and…
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Staying Fit On Vacation: Practical Maintenance Strategies
Part 3 of 5: Cycling Through Vacations Series In Parts 1 and 2, we covered the science of detraining and strategic timing—understanding what happens when you stop cycling and when to schedule breaks for minimal impact. Now comes the practical question every cyclist faces: “I’m on vacation for a week or two. What should I…
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Workout of the Week #7: Progressive Power Pyramid
You’ve tested. You know your new FTP. Your training zones have been reset based on real fitness data. Now it’s time to put all those gains to work with something that teaches one of cycling’s most valuable skills: progressive intensity management. Meet the Progressive Power Pyramid – a modern take on pyramid training that builds…
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Strategic Vacation Planning: Timing Your Break for Minimal Impact
Part 2 of 5: Cycling Through Vacations Series In Part 1, we explored the science of detraining and discovered that fitness losses occur gradually—you have more breathing room than you think. But understanding what happens when you stop cycling is only half the equation. The other half is when. A week off during base training…
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Workout of the Week #5: Tempo Progression 2×20
After four weeks of progressively intense training, it’s time for something that might surprise you: a workout that feels easier but still delivers serious adaptations. Meet the Tempo Progression 2×20 – the workout that proves “hard” and “effective” aren’t always the same thing. This is what smart training looks like when you’ve built a solid…
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The Science of Detraining: What Actually Happens When You Stop Cycling
Part 1 of 5: Cycling Through Vacations Series You’ve worked hard to build your cycling fitness. Now vacation is approaching, and a familiar anxiety creeps in: How much fitness will I lose? Will a week off erase months of training? Should you squeeze in extra workouts before you leave, or even skip vacation entirely? Here’s…
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Workout of the Week #4: Over-Under Opener
After three weeks of working in single intensity zones, it’s time to get uncomfortable in the best possible way. Meet the Over-Under Opener – a workout that teaches your body to do something most riders struggle with: recover while you’re still working hard. This isn’t about going easy, and it’s definitely not about going all-out. It’s about…