We are starting a series on evidence-based training. The primary goal is to inspire you to take full-control of your training and be more confident in your choices and recognize when you are going off the path. Following a generic training plan will rarely make you as fast as if you self-coach and make quality …
Everything you need to know about training in 15-minutes (Dylan Johnson CTS) Read More »
Three primary tests for normal peopleIn theory, a 8-minute or even “better,” a 20-minute FTP test are superior to a ramp test. But most of the cycling world has moved to ramp tests for a good reason. Here are the primary reasons Both the 8 and 20-minute tests are painful. This means you won’t want …
No one can do 60-minutes at FTP Theoretically they can, but in reality they can’t or won’t. W’Bal shows that it is “easy.” That is because W’Bal is not about easy or hard. It only looks at what is above FTP (anaerobic) and sees if it it is possible. Don’t use W’Bal for anything close …
W’ does not tell you how hard a workout is. A 20-minute workout close to FTP is very hard, or very, very hard. W’ won’t tell you anything. Even though over-unders like these below have an anaerobic component, they are primarily aerobic. W’ can not predict the difficulty in these. It’s probably obvious, but we …
Sorry but they sold you some bad gas It’s not all bad, workouts designed around FTP are great for aerobic training. They are just poorly optimized for anaerobic workouts. It’s funny for me to say that since we have a website with 5000+ FTP based workouts. Many or most of these workouts have at least one …
Part ONE of three – Part #2 “Determine your W’ – Part #3 ‘Designing the perfect interval workout using W’Bal” Need some extra power? In cycling, aerobic power, measured by FTP, is not optional, it’s what gets you in the game. But if you want to excel in MTB, cyclo-cross, or find yourself periodically get …
Part THREE of three – Part #1 What is W’?– Part #2 How to calculate your W’ ?– Also see W’ Bal says easy, I say it’s impossible Progressive Overload As most of you likely know, one of the key fundamentals of exercise is progressive overload. This means if you want to get stronger you need …
Designing the Perfect Interval Workout Using W’Bal Read More »
Part TWO of three – Part #1 What is W’ ?– Part #3 Finding and Designing the perfect interval workout using W’Bal Use our calculator to determine your W’ You must do these 2-things Ride as hard as you can for approximately 3-minutes, keep going if you can go longer than 3 Find an 8 to …
The Perfect Training Plan In a week or two at most, we are launching open source training plans. We refer to the individual periods of a plan as a block. Each block has a goal. So how do you pick or design the perfect next block? You don’t 🙂 It’s always a compromise. Identifying a …
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