Train with Purpose
Explore the VeloVostra blog for expert advice on cycling training plans tailored to individual goals. Delve into the science of individualization, periodization, progression, and rest to optimize performance and recovery. Stay ahead with evidence-based tips and strategies for cyclists of all levels.
-
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…
-
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…
-
Workout of the Week #3: Sweet Spot Foundation 2×15
Wednesday, October 15, 2025 After two weeks of building your aerobic base and pushing your VO2max ceiling, it’s time to talk about the training zone that might be the biggest secret weapon in cycling: Sweet Spot. Meet the Sweet Spot Foundation 2×15 workout. Here’s what makes this interesting: it feels hard enough that you know…
-
Workout of the Week #2: The 30/15 Micro-Interval Foundation
Wednesday, October 8, 2025 Remember last week when I promised to flip your interval training on its head? Here it is: the 30/15 Micro-Interval Foundation workout. Thirty seconds on, fifteen seconds off, repeated until you question your life choices – but in the best possible way. This isn’t your typical “hammer until you blow up”…
-
Workout of the Week #1: The 55-Minute Endurance Foundation
Wednesday, October 1, 2025 Welcome to our first Workout of the Week! I’m kicking off with a workout that might surprise you – not because it’s complicated, but because it’s deceptively powerful. Meet the 55-Minute Endurance workout: a foundational Zone 2 ride that builds real fitness without wrecking your week. Why This Workout Works (The…
-
Cycling Through the Seasons: How to Transition Your Riding from Summer to Fall
There’s something magical about that first crisp morning ride when you realize summer’s grip has finally loosened. The air carries a different quality—sharper, cleaner, with just enough bite to wake up your senses. The trails that were packed with fair-weather riders just weeks ago now offer solitude and stunning autumn colors. But this seasonal transition…
-
Introducing: Workout of the Week – Stop Scrolling, Just Ride
Remember when working out meant showing up at the gym without a plan and just… figuring it out? Those days are behind us (thankfully). But between work deadlines, family responsibilities, and actually trying to maintain some semblance of a social life, who has time to sift through endless workout options? That’s exactly why I’m launching…
-
The August Training Reset: Reignite Your Late Summer Cycling Motivation
Are you feeling the late summer training blues? You’re not alone. Here’s how to break through the plateau and finish the season strong. August can be a brutal month for cyclists. The initial excitement of spring training has faded, summer heat has taken its toll, and that ambitious training plan you started in March feels…
-
What’s New in Cycling Training: 2025’s Latest Methods from Pro Teams
A look at what professional teams and sports scientists have been experimenting with lately—and how you might use these ideas in your own training. If you’ve been following cycling training for a while, you know that the fundamentals haven’t changed much: build your base, do some intervals, get stronger, and race. But recently, there have…
-
E-Bike Training Guide: How to Get Fit with Electric Bike Workouts
Are you wondering if you can get a real workout on an electric bike? The answer might surprise you. Recent research shows that pedal-assist e-bikes deliver 89-94% of the cardiovascular benefits of traditional cycling – while letting you ride longer and more consistently than ever before. As a fitness platform owner, I’ve been exploring how…
