Total Cycling Performance » interval training

March Indoor Cycling Training – #1

Bob — Fri, 11 Mar 2011 18:22:20 +0000

We began what will hopefully be our final month of indoor training last evening. The riders have been training all winter and are fit, strong and anxious to take their fitness outdoors.

We’ve spent time this winter focusing on cycling specific strength on the bike, threshold system training and VO2 Max system training. So the goal for [...]

Off Season BikeTraining — Get Faster!

Bob — Wed, 03 Nov 2010 15:20:22 +0000

The cycling off-season can last anywhere from 1-2 months to nearly 6 months. Exactly what you do with your training during this time will largely determine the success of your next season. So spend your time wisely.

Your first step is to critically assess your cycling weaknesses. Are your sprints weak? How about your climbing ability? Are you able [...]

Workout Wednesday – Power Intervals

Bob — Tue, 09 Mar 2010 21:20:55 +0000

Hey cyclists, I hope you’re doing well and are excited for the spring season.

If you’re looking for a really, really challenging training ride, and one that focuses specifically on power development, look no further. I’ll describe the workout here, then you can click on the link below to see my actual workout.

Here are the specifics:

20 [...]

Penn Cycle “Ride and UnWINEd” Event Recap 2

Bob — Mon, 01 Feb 2010 23:26:10 +0000

The indoor training ride at Penn Cycle this past Saturday (called “Ride and UnWINEd”) was a huge success (photos and video coming soon). The rider turnout was great, the energy level was high, the ride was spirited and the post-ride socializing was fantastic.

Due to popular demand, we’re hosting another on Feb 20 at Penn Cycle Woodbury. [...]

The Most Valuable Ride of Your Week Is…..

Bob — Sun, 24 Jan 2010 22:44:24 +0000

The 3 key rides to get in each and every week include:

Shorter, intense intervals (VO2 Max level or higher) Longer, threshold level intervals. At least ONE long aerobic ride.

We cyclists rarely have trouble putting in the hard intervals. However, the long endurance level ride continues to be the most important ride, week in and week out. Cycling is [...]