Get Race-Ready: A Six-Week Cyclocross Training Plan for Peak Performance

Cyclocross training requires a unique blend of skills, speed work, endurance, and recovery.  The cyclocross season is almost upon us, and managing your training load right before and during the season is crucial.  The first race in Wisconsin and the national cyclocross series is on Sept. 7 and 8 at the Englewood CX in Fall […]

Boost Your Gravel Racing Performance: A Guide to Interval Training

To have your best performance in a long gravel race, it’s important to do intervals throughout the season to maintain and build muscle strength as well as cardiovascular adaptations.  Intervals, riding hard for short periods, followed by short periods of recovery, prepare your body – and your mind – for the challenges of gravel racing, […]

Three Effective Ways for Runners to Monitor Interval Intensity

If you are an everyday runner hoping to improve your performance for your target event, you need to do some speed work – or intervals.  Intervals, or kicking up your intensity for short periods, build speed, endurance, efficiency of movement, as well as bring a host of additional physiological benefits.  But how hard should you […]

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 […]

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 […]

Interval Training for Runners: Proven Sessions for Enhanced Endurance and Speed

If you are ready to take your running fitness to the next level, interval training is your next step!  Not only does do running intervals help with endurance and speed but it also improves overall cardiovascular health.  But with so many options out there, how do you know which interval workouts are the best for […]

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 […]