Yoga for Endurance Athletes: Enhancing Durability and Strength

Yoga is one of the best things cyclists and runners can do to get stronger and more durable. Maybe yoga has a bad reputation among older cyclists and runners.  Maybe people perceive it as too new-agey, or they feel like they aren’t flexible enough to even try yoga.  But yoga is simply mobility work that […]

Short on Time? Optimize Training to Improve Endurance Performance

Given limited available time, how can we structure training to improve performance?  Or put another way, what is the minimal amount of time to train and still improve performance while running or riding? The answer is, as usual, it depends – mostly on your goals and your past experience.  The volume and intensity of your […]

If Training in All Intensities Deliver Solid Results, What Training Should You Do?

Training in higher-intensity zones usually brings about more positive adaptations.  Yet if you do too much intensity, you’ll stagnate and/or burn out.  So we learn two things from this: One, we need a balance of intensity and endurance, and two, we can target certain adaptations, such as increasing VO2max by improving cardiac output, by optimizing […]

How to Use the Triangle of Health to Improve Superior Durability and Performance

As an age-group runner or masters’ cyclist, the Triangle of Health can build our durability and help us accomplish our best performances. If all you do is run, and all you do is ride your bike, you’re not reaching your performance potential and you’re far more likely to be injured.  The Triangle of Health is […]

Fueling for Performance: Optimizing with Specifically Timed Nutrition

Whether you’re training for a race or simply trying to improve your personal best, proper nutrition is essential for fueling your body and achieving peak performance.  But with so much conflicting information out there, it can be difficult to know what to eat before a workout, on a rest day, or even before bed.  In […]

Endurance Training for Cyclists: Mastering Long Rides

Bonking on a long ride is the terrible feeling that you’ve suddenly started pedaling in mashed potatoes, your head has detached itself and is now floating in the stars, and your body feels tingly – not in a good way. Yes, that’s a personal experience, and yes, that is the dark edge of under-fueling. But […]

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 […]