Performance training: W/kg, TRX strength & nutrition for Bay cyclists/runners
Key Questions
How do tempo rides help build muscular endurance for cyclists?
Tempo rides performed at 76-90% of FTP improve muscular endurance by sustaining efforts that enhance fatigue resistance. Practical structures from former USA Cycling coaches make these sessions effective for road and endurance cycling.
What are the health risks associated with extreme exercise training?
Extreme training while sick or stacking strenuous days can increase heart health risks, as noted in personal reflections on Epic-style regimens. Moderation and recovery awareness are emphasized for long-term safety.
Why is ankle strengthening important for runners and climbers?
Ankle strength supports stability and injury prevention without focusing on bulk. Targeted exercises help maintain performance and reduce sprain risks during dynamic activities.
What does a 6-week protocol for returning to sport after an ankle sprain involve?
The protocol provides a structured progression to safely rebuild strength and mobility post-sprain. It focuses on gradual loading to restore full function for running or cycling.
How does walking hills improve trail running performance?
Walking hills builds power and efficiency without the mental barrier of stopping activity. It counters the misconception that walking is cheating and enhances overall endurance on varied terrain.
What core exercises are recommended for busy cyclists to boost speed and power?
Three quick core moves improve stability and power output on the bike. These are designed for time-constrained riders and complement regular training.
Does rucking with a weighted pack improve posture?
Rucking serves as effective cross-training to counteract desk-related slouch by strengthening the posterior chain. It offers benefits for overall posture and endurance.
How should cyclists choose between running and cycling workouts?
Trainers compare the two for goals like strength, weight loss, and heart health. Selection depends on individual needs, recovery, and training objectives.
Vast library of performance articles continues to grow. New: hydration strategies; century pacing guide; core exercises for cyclists; Stop IT Band Pain Now; Cyclist squat variation; 10-min hamstring warm-up; Norwegian Singles pacing for runners over 60; Ironman 70.3 hill pacing tip; How to Train a Runner's Heart (cardiac adaptations, max HR, HRV). Injury prevention program for young MTB racers (20% reduction in injuries, NICA-related); 7 Expert-Backed Steps to Banish Knee Pain from Every Ride; Plantar fasciitis article linking shoe design changes to rising cases. Fix Pain, Ride Smoother, and Build Confidence With These 10 Cycling Tips; The 4-Week Cycling Plan Built to Make You Faster; Why Walking the Hills Makes You a Better Trail Runner; 5 Things A Physical Therapist Wants Every Runner to Know; Return to Sport After an Ankle Sprain: A 6-Week Protocol; trail running injury prevention article; ankle strengthening exercises for runners/climbers. Also: proper running form, masters running tips, 5 beginner mistakes after 40, Zone 2 workouts, breathing for runners, nutrition, injury prevention, base training, ultra-distance tips. Century readiness checklist and training plan selection guide from Bicycling; 3 Quick Core Moves to Boost Speed and Power; Rucking for posture as cross-training tip; Not Sure Whether To Run Or Cycle? comparison piece. Newly added: Muscular Endurance for Cyclists: How Tempo Rides Build It (tempo rides at 76-90% FTP, practical structure, from former USA Cycling coach). Also noted: Health Risks of Extreme Exercise (personal reflection on heart health risks from training while sick and stacking strenuous days).