bike fitness

Archive for December, 2011

Some Feel-Goodery for the New Year

The Holstee Manifesto from Lucaci Eduard on Vimeo.


“The hardest part about going training is putting on your socks”

So says pro cycling coach Dave Sanders. What do you think? Here’s a little motivation to get you beyond the socks.

Junkyard cyclocross.

Crossers taking it out on cars:

Junkyard Cross Race

Who are you?

Nice little video from Rapha with Il Pirata.

need some winter motivation?

PUSH PULL from Landis Fields on Vimeo

High Intensity Training (HIT) and Long Slow Distance (LSD)

Base training

Winter base training is the foundation of a successful race season.  Traditionally, long slow distance (LSD) was the mantra, but there is evidence that high intensity training (HIT) can boost endurance with short, hard efforts.  How do you balance the two training strategies?


Unfortunately, we can’t forgo LSD for HIT.  You still need to put in the hours at low intensity.  Studies suggest that a balance of 80% LSD to 20% HIT gives the best results for the endurance athlete.  In the real world, this means devoting about 2 sessions a week to HIT.  These HIT sessions can be 6-8  5 minute efforts with 60 seconds rest or 20 60 second efforts with 120 seconds rest. Both workouts have similar effects.  Keep the intensity high (80% peak power).

Deliberate Training – Stay out of the grey zone!

Keep your HIT high and your LSD low.  Most cyclists make the mistake of “winging” their training, which most of the time, leads to too much time spent at high intensity and not enough time keeping it low and slow.

Enjoy the Winter!

Weight room primer for cyclists

Click on the big red ball to read about effective resistance training!