Hamburg Hill is a legendary climb in Maryland--and perfect for FTP testing! Let's break down three strategies to nail your best FTP test ever: Route selection, timing and negative splits!
Let's jump in to the value of pacing negative splits for endurance athletes! This is part I of a two-part series!
This is the HOW TO guide! Use your head unit to nail your PR or best FTP! This is part 2 of a two-part series!
As endurance athletes, it's best to develop and work certain physiological systems in a specific way, carefully layering up an unassailable foundation--and then adding a super charged battery on top.
Breathing correctly is crucial in the life of an athlete. You can watch cyclists in the peloton and see the many different ways that they breath. Ever notice those super-thin athletes blowing their bellies out? That's diaphragmic breathing. In this quick video, we'll break down the three fundamental ways to take your endurance sport to the next level.
Training Peaks Variability Index (VI) is a metric used in fitness and performance analysis for endurance athletes. It quantifies the intensity fluctuations within a training session, providing insights into the overall effort and strain on the athlete. This index helps athletes and coaches assess training stress and tailor future workouts for optimal performance improvements in endurance sports like cycling and running.
The Virginia State TT Championships were held this past weekend, and I work with an athlete who won the 21-mile event by FIVE minutes. This is an out-and-back, flat TT race. We break down the winning training and strategy that brought home the top step!
Cycling is an efficiency sport! As a coach, I can most directly influence three fundamental systems: metabolic, cardiovascular and the neuromuscular. We get faster on the bike by building efficiency in all three--and TrainingPeaks gives us some metrics to do this by.
Winning a race on event day comes down to one thing--performance. The athlete with the best performance wins the day. But performance has hundreds of components.
Acting is one of those components!
Yes! There are some basic physics behind pacing that we should all know for your next event. Whether it's a gran fondo, TT, road race or crit, the physics of pacing plays a key role in your overall performance for the day!
Training Peaks Variability Index (VI) is a metric used in fitness and performance analysis for endurance athletes. It quantifies the intensity fluctuations within a training session, providing insights into the overall effort and strain on the athlete. This index helps athletes and coaches assess training stress and tailor future workouts for optimal performance improvements in endurance sports like cycling and running.
In the early 2000s, cyclist and coach Bill Black invented a workout called the "hour of power," which has become a mainstay of many cycling plans. Here, we break it down, offer some progression and ride strategies, and give a bit of its history in our sport!
Does anyone still race Strava segments? Coach Lee went down to his old stomping grounds in Halifax, VA to test his 5 minute power...and to get a KOM.
Getting into a sauna is a great, low-hanging fruit for both general population nutrition clients and athletes I work with. So let's do a quick intro to sauna work!
The 2024 edition of the Mid-Atlantic 12/24hr was off the hook! Athlete Michael Spadaccia took the overall 24hr solo with 405 miles. The only solo athlete to reach the coveted 400-mile mark.
I've been working with Michael for the past two years, and I break down his performance--and what it took to get here.