Beyond the 80/20 Rule: Why Zone 3 Training Might Deliver Superior Endurance Results
According to groundbreaking research by Stephen Seiler and Espen Tønnessen, analyzing over 15,000 training sessions from world champion endurance athletes, elite athletes actually train 85 percent at low to moderate intensity. That’s the origin of the 80-20 or 85-15 “rule.” More importantly, they found that training distribution varies significantly based on: However, this study is […]
Train Smart, Race Strong: Matching Your Training to Your A-Race Profile
The difference between a good race and a breakthrough performance often isn’t talent—it’s training specificity. When a rider crushes gravel nationals or when cyclocross racers dominate technical courses, they’re not just fitter than their competition. They’re specifically prepared for the exact demands of their target event. Here’s the truth: Generic training gets generic results. If […]
Optimal Cadence for Cyclists: What the Research Says About Power, Efficiency, and Fatigue
by Coach Paul Warloski If you’ve ever ridden with a group, you’ve probably noticed everyone pedals at a slightly different rhythm. Some spin at 100+ rpm (revolutions per minute), others grind away in the 70s. So, what’s the “best” cadence for cycling performance? A great Twitter thread from sports scientist Rod Siegel led me to […]
Cyclocross Race Prep: Your Step-by-Step Guide to Race Day Success
Preparing for a cyclocross race takes more than just showing up to the start line-it’s about fine-tuning your body, mind, and gear for the unique demands of the course. Whether you’re a seasoned racer or new to the gritty world of cyclocross, race-day preparation can be the difference between a smooth performance and a rough […]
Your Guide To Training And Racing Cyclocross For Your Best Performance
Are you ready to take your cycling game to the next level? If you’re looking for a thrilling, adrenaline-pumping sport that combines off-road adventure with intense competition, then cyclocross might just be your ticket. Cyclocross racing is like no other – it’s fast, it’s furious, and it’s the perfect blend of skill, strategy, and sheer […]
Get Ready For a Great Cyclocross Race With This Five-Part Warmup Routine
Cyclocross is tough. Unlike long gravel races, we start with a sprint, getting our heart rates up to near max, then “settle down” to the hardest pace we can handle for the race, and then try to “sprint” at the end. Our bodies have to be ready for that kind of effort. A good warm-up […]
Improve Your In-Season Cyclocross Training to Unleash Your Cross Racing Potential
As the leaves start to change and the air becomes crisp, it can only mean one thing: cross racing season is here. In Wisconsin, we’ve had three races, and riders chasing UCI points have already had two weekends on the east coast. So you might be thinking only about race weekends with challenging courses and […]
Wisconsin Cyclocross Racing 2023 – Previews and Recaps
Get a front row seat to all the races with previews and recaps. We’ll let you know what to expect for each weekend, and then tell you who had great races on Mondays! Plus we’ll have a male and female Rider(s) of the Week! Recap of Wisconsin State Championships Presented by Revolution Cycle Club Womens’ […]
Yoga for Older Everyday Cyclists: Improve Mobility and Strength for Cyclocross Racing
You know that cyclocross racing is tough on our bodies, and as we age, it’s important to maintain our mobility and strength to keep up with the demands of intense races. That’s where regular yoga practice comes in! Yoga is an effective tool for preventing injury, improving mobility, building strength, and enhancing your overall performance […]
You Race 50-Plus Cyclocross Now! What are the Best Ways to Optimize Your Performance as a Master’s Cross Racer?
Are you a seasoned cyclist over 50 who still craves the thrill of competition? Do you find yourself drawn to the challenging world of cyclocross racing, where mud-splattered bikes and heart-pounding sprints are the name of the game? As a master’s cross racer, you possess a unique blend of experience and determination that sets you […]
