Improve Your Threshold Power to Improve Your Gravel cycling Speed and Comfort
Gravel racing on bicycles requires building as big an FTP, or functional threshold power, as possible in order to maintain your power during long races. Most of the time, gravel races are between 30 and several hundred miles. As an older guy, I stick with the 50 to 70-mile races at a maximum and let […]
HIIT for Cyclists Over 50: Boosting Aerobic & Anaerobic Capacity
High-intensity interval training is an effective way for cyclists and runners over 50 to improve their physical performance. By pushing the body to greater levels of exertion, HIIT workouts can boost endurance, strength and speed in even the oldest athletes. With its many health benefits, high-intensity interval training is a great way for older cyclists […]
Recovery for Runners and Cyclists: Researched Tools to Boost Performance
Sleep, meditation or mindfulness, and good nutrition are proven tools of recovery are essential for all cyclists and runners. Cyclists and runners need to worry about recovery after exercising because during a workout, the body undergoes stress and experiences muscle breakdown. If the body is not given enough time to recover, it can result in […]
Celebrate the New Site and Logo By Making Me Do Pushups or Intervals!
Celebrate the new Simple Endurance Coaching website and logo with me! Share the new website on your Facebook or Instagram page with the hashtags #simpleendurancecoaching and either #pushups or #intervals, and I’ll do a pushup or interval for you live next week! As you can see, the site is updated and better than ever – […]
Use Periodization to Plan What Kind of Training You Do To Prepare for Your Event
Your goal event is in a few months. How do you prepare? How do you organize your training so that you’re at your best for the event? One way to prepare is to organize and plan your training with a tool called “periodization.” Periodization starts with general training that builds your metabolic and muscular fitness […]
You Can Quickly Improve Speed And Strength With HIIT But Results May Short-Lived
High-intensity interval training (HIIT) receives a lot of attention from casual gym-goers to elite athletes. And with good reason. HIIT for runners and cyclists works – not only to build speed, power, and VO2max, but to build aerobic endurance and general fitness. Yes, you can increase your aerobic capacity through really, really hard and short […]
Yoga for Athletes: Unlocking Effective and Complete Recovery
Yoga for recovery might be the secret to faster recovery and improved performance. Yoga, once thought of as a practice reserved for 20-something former gymnasts and really flexible people, is now being recognized by cyclists and runners as a powerful tool for boosting athletic recovery. From relieving muscle soreness to enhancing mobility, bringing yoga into […]
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 […]
