Five Tools To Improve Durability And Performance As An Endurance Athletes Over 50

The best way to improve your performance as a cyclist or runner is through these five basic habits: consistency, intensity, volume, strength training, and recovery.  Regardless of how much time you have to train, if you can be consistent in your training, make sure you get the right blend of intensity, strength, and endurance, and […]

Strength Training for Cyclists Over 50: Research Backed Performance Boost

Strength training for everyday recreational and masters cyclists could be as important to your long-term success as doing intervals.  The research suggests that incorporating strength training into your cycling routine can yield numerous benefits, from improving power and endurance to reducing the risk of injury. Plus full-body strength training can build durability and stability in […]

Improve Cycling Performance: Unveiling the Effects of Intervals

Most types of cycling training will bring results.  Whether you’re doing endurance riding or VO2max intervals, you’re going to improve your fitness.  Understanding the differences between the types of training can help you tailor your training to your specific goals and needs. Each type of interval targets different physiological systems and energy pathways and can […]

Monitor Training Progress: Practical Tools and Technology

What is the best way to track training progress to know if your training is actually working?  When I was a middle school teacher, it was always critical for me to keep track of data, measure my students’ progress. How else would I know if they were actually learning what I was teaching? We need […]

Be Flexible in Following Your Training Plan to Stay Fresh and on Target

You know those days when you have a specific workout when life gets in the way?  You panic.  Damn. How am I going to make this up?  My entire training plan is now screwed up! Runners and cyclists know exactly what I’m talking about It’s okay, really Changing a training plan can seem like a […]

Achieve More Endurance Training Success Using Your Unique Thresholds

As regular everyday cyclists and runners, we need to maximize our training time.  That means we need to understand how to structure our training to get the most adaptation out of the least amount of training.  To do that, we need to know how hard and how easy to train so that we don’t end […]

Power Training for Cyclists: Incorporating Essential Five Key Movements

Cyclists and runners might want to ditch a one-dimensional approach to fitness and start incorporating pushing, pulling, hinging, squatting, and rotating movements into their routine.  These multi-joint exercises not only target neglected muscles but also improve overall strength and mobility.  These movements are essential for every endurance athlete, so we’ll provide tips on how to […]

Interval Training for Cycling: Unlocking Your Full Potential

We talk a lot about different kinds of intervals for cycling training, but we don’t always talk about why we do them! What is the value of doing intervals in the first place? Why do we want to make our riding harder? Well, you don’t really need to do intervals. But if you want to […]

Mastering Threshold Interval Training: HIIT-Style Workouts

The Midwest Gravel Tour kicked off at the start of March at the Dirty South Roubaix in southern Illinois on Saturday. My training has been different over the winter this year, more polarized with slow endurance and more threshold intensity.  In the past, I put in long miles with my heart rate firmly in the […]

The Best Strength Training Routines for Runners Over 50 Need More Weight, Fewer Reps

First, I hope we can establish that strength training for cyclists over 50 is scientifically proven as much as anything can be. If you aren’t strength training, you’re leaving performance on the gym floor.  Second, we’re going to discuss HOW to do strength training in a way that directly benefits you as an older cyclist.  […]