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Cycling Core Strength Protocol – 10% Faster in 4 Weeks

As we joked in the Performance Cycling Podcast Episode 69, “Doctor’s hate him, for this one simple trick!” What are we talking about? Well, Kate Wiseman’s dissertation paper at the Durban University of Technology showed a 10% improvement in 1.5km time trial performance in individuals who followed a simple core protocol lasting only four weeks. … Continue reading Cycling Core Strength Protocol – 10% Faster in 4 Weeks

Lactate Threshold Training Intervals for Cycling

Lactate threshold is a major focus of cycling training. This key metric determines our ability to hold tempo, endurance and the other training zones because the power zones are derived as a proportion of the athlete’s threshold power. Although your threshold will tend to rise as you gain fitness, workouts that directly train and enhance … Continue reading Lactate Threshold Training Intervals for Cycling

How to Use RPE for Cycling Training

RPE (rate of perceived exertion) is a well known quantification of exercise effort. First introduced by Gunnar Borg in 1970, RPE was determined on a 6-20 scale with 6 being ‘no effort at all’ and 20 being maximal exertion. In cycling, we have other technologies to quantify intensity. Heart rate and power meters can tell … Continue reading How to Use RPE for Cycling Training

Tabata Cycling Workout Protocol and Background

The word ‘tabata’ has been used by coaches and athletes across cycling, running, crossfit, weight training, and aerobic exercise classes at your local YMCA. In truth, the word tabata comes from Izumi Tabata, a Japanese sports scientist who, in 1996, published fascinating results from a cycling specific routine. Tabata, as an exercise modality, has since … Continue reading Tabata Cycling Workout Protocol and Background

Upgrade Your USA Cycling Category – 5 Tips to Maximize Upgrade Points Fast in 2020

The year 2020 ushered in a new era of upgrade points from USA Cycling. Despite the cries of the Cat 1 racers, it’s now easier than ever to upgrade to a higher category (cat) in USA Cycling. First we’ll look at the new upgrade point system. After that, we’ll talk about some tried and true … Continue reading Upgrade Your USA Cycling Category – 5 Tips to Maximize Upgrade Points Fast in 2020

How Cycling Uses the Hamstrings

Although cycling is commonly associated with big thighs and maybe even a big butt, there are other muscles engaged throughout the pedal stroke. For a rider clipped into pedals, there is an opportunity to engage the hamstrings. By pulling up on the pedals on the backside of the pedal stroke we engage the hamstrings. The … Continue reading How Cycling Uses the Hamstrings

What Causes Hip Flexor Pain While Cycling?

Do your hip flexors hurt when you ride your bike? Hip flexor pain is a common problem with cycling because we flex our hip during every pedal stroke. Let’s look at the muscles that can flex the hip and how they fit into the pedal stroke. We’re going to be using the Gait2392 OpenSim model … Continue reading What Causes Hip Flexor Pain While Cycling?

Milan San Remo 2020 Post Race Analysis

Milan – San Remo is one of the five monuments and one of the biggest one day races in the world. The race is notorious for its long length and short, punchy, iconic final climb, the Poggio. The 2020 edition of Milan – San Remo featured fair weather and lots of action. 20km to Go … Continue reading Milan San Remo 2020 Post Race Analysis

How to Convert Kilojoules to Calories for Cycling

Kilojoules and calories are both units of energy; they quantify the amount of energy stored in an object or the amount of work (force times distance) done. While joules are normally used for scientific pursuits, calories have been adopted by the dietetics community to describe the energy stored in the foods we eat. While there … Continue reading How to Convert Kilojoules to Calories for Cycling

Milano Torino 2020 Post Race Analysis

Leading up to the race, Milano-Torino produced a fair bit of interest especially for a UCI ProSeries race, the new second tier classification of road cycling. Last year’s race was won by Mike Woods of EF Education First on a short 4.9km climb that averaged 9.1%. Mike said himself that he prefers short steep climbs … Continue reading Milano Torino 2020 Post Race Analysis