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How to Clean and Lube Your Chain - TrainerRoad Blog

A dirty chain can cause expensive components to prematurely wear out, poor shifting, and lost efficiency—costing you Watts. Learn a quick and easy way to clean and lube your chain, so you can keep putting in the hard work. A bicycle chain is a relatively simple thing at face value. When you examine a small section of chain links, you’ll see a pair of plates with a roller in between being held together with a pin. The roller is a bushing that is the main point of contact around your crankset and

What Types of Adjustments Should You Make To Your Training Plan - TrainerRoad Blog

For optimal results, you need to adjust your training plan. Whether it’s because of a change in your schedule or your fitness, there are ways to adjust your plan to achieve your full potential. But what types of changes should you be making? Why Every Training Plan Needs Adjusting Plans need to be adjusted because life has a way of changing things for you. Sometimes we have to push training to the side to take care of more pressing matters, like family or work. Or sometimes, we just have a bad

Does Your Indoor Training Setup Have Enough Cooling? - TrainerRoad Blog

When it comes to indoor training, the most common mistake we see athletes make is with their cooling. Heat can negatively affect your performance and workout quality. How can you make sure your indoor training setup has enough cooling? When you exercise, most of your energy is converted to heat. Only about 25% of what you expend is actually used to push the pedals. While a little bit of this heat is a good thing, too much is detrimental to your performance. This happens because your working mus

10 Tips for a Successful Winter Training Season - TrainerRoad Blog

For many cyclists, the winter season offers an opportunity to reset and begin a new season of training. Here are ten tips to make the most of your winter training. For many cyclists, the winter training season is a time to start planning events and choosing goals. Goals not only provide direction for your training but also provide motivation. Typically, we’re inclined to focus on outcome goals, like event results. However, these types of goals can sometimes overshadow the small and critical ste

Cycling Accessories to Maximize Your Indoor Training - TrainerRoad Blog

Your indoor cycling setup doesn’t need to be glamorous. It just needs to work for you in terms of function and convenience. Here are some of the best cycling accessories to maximize your indoor training. For more on cycling accessories and indoor cycling setups, check out Ask a Cycling Coach Ep. 253. Riding inside means that you won’t get the benefit of the natural airflow you’d get outside. One of the biggest and most frequent mistakes we see in indoor setups is a lack of cooling. To prevent

Sweet Spot Training: Everything You Need to Know - TrainerRoad Blog

Sweet Spot training is completing workouts that contain intervals at 88-94% of your Functional Threshold Power (FTP). This type of work achieves positive physiological adaptations because it is the optimal balance of difficulty (intensity) and amount (volume). Sweet Spot training is one of the most effective and efficient ways for cyclists to improve. With the right structure and training plan, you can let Sweet Spot training take your cycling performance to the next level. Sweet Spot training

Why Your Training Plan Needs to Adapt to You - TrainerRoad Blog

As an athlete, you put in countless hours of hard work. But are you sure you’re getting the most out of it? Different individuals respond to training at different rates, and unforeseen life events can cause training interruptions. In the past, it’s been up to you to adjust your training. Now with Adaptive Training, you’re an individual, and your training plan is too. The key to getting faster is consistently completing workouts that are challenging enough to grow your fitness. At face value, th

5 Training Tips from the Pros - TrainerRoad Blog

Professional cyclists are among the toughest athletes in the world. But you don’t have to train like a pro to learn from them. In fact, training like a professional might not be the best fit for you. These five training tips from pros can be used by anyone that wants to get faster. Sika Henry went from running on the track to becoming the first African-American woman to hold a professional license in triathlon. This journey began in 2017 when Sika decided she wanted to get serious about competi

Managing Mental Health and Training with Successful Athlete John Peter - TrainerRoad Blog

John Peter is an endurance athlete with a long history of high-volume training and racing that masked many signs of bipolar disorder. But throughout the journey, this father, teacher, and high school coach discovered ways to balance life, training, and mental health. Share your success story and tell us how TrainerRoad helped you reach your goals. John Peter has a long history with endurance sports that starting in high school with running cross country. In college, he competed in the 5 and 10

Bike Maintenance Checklist for Training - TrainerRoad Blog

A clean bike is a fast bike, even when it’s on the trainer. Training is hard on your body and equipment, whether you’re riding indoors or out. This bike maintenance checklist for training can make sure your bike is ready to work as hard as you do. For more information on bike maintenance and training check out Ask a Cycling Coach Ep 253. Wipe down your frame. Check tires and inflate as needed. Check drivetrain. Clean and lube as needed. Wash your bike. Dust off the trainer. Check to make

Functional Threshold Power (FTP): What it Means to Cyclists - TrainerRoad

FTP stands for Functional Threshold Power and estimates the highest average power can sustain for one hour, measured in watts. For cycling, FTP is a measure of fitness and an important metric that indicates the amount of work you can sustain for long durations. Additionally, it’s used to determine power zones that are used in training. For more information on training with power check out Ask a Cycling Coach Ep 195. Function Threshold Power (FTP) is a measure of your ability to maintain a high

Cycling Nutrition: Everything You Need To Know - TrainerRoad Blog

Nailing your cycling nutrition is one of the easiest ways to improve your performance. Often overlooked but rarely unimportant; however, it can be complicated and confusing. For peak endurance performance, you’ll need sufficient fuel and hydration, not only for training but for your events as well. This guide will help you with everything you need to know about cycling nutrition. Nutrition can seem complicated and confusing due to its highly individualized nature. A few basic nutrition principl

Ultra-Distance Triathlons with Successful Athlete Melissa Paurowski - TrainerRoad Blog

Melissa Paurowski, a busy wife, mom, and teacher, searched for a new challenge after her goal event was canceled. She decided to enter a grueling, ultra-distance triathlon, with a 4.8-mile swim, 224-mile bike, and 52.4-mile run. Hoping to finish within the time limit, Melissa crushed her goal with time to spare. Share your success story and tell us how TrainerRoad helped you reach your goals. Melissa is no stranger to endurance sports. She has completed six IRONMAN triathlons and several ultra

How to Use Adaptive Training - TrainerRoad Blog

Whoever you are and however you ride, Adaptive Training treats you as an individual so you can get faster. Learn how to get the right workout, every time in this guide on how to use Adaptive Training. Adaptive Training is TrainerRoad’s revolutionary new system designed to give you the right workout, every time. Using machine learning and science-based coaching principles, Adaptive Training continually assesses your performance and intelligently adjusts your plan to respond to your needs, abilit

Muscles Used for Cycling and How to Train Them - TrainerRoad Blog

The primary power-producing muscles used for cycling include the quadriceps, hamstrings, and glutes. The calf muscles, abdominals, and erector spinae, in conjunction with upper body muscles, are used for stability when riding your bike. Cycling is usually thought of as cardiovascular activity, and rightly so. But bike riding also works the skeletal muscles. The production of power that drives the pedals involves a complex activation of several muscle groups. Of course, the muscles most used in

Science of Getting Faster: Heat Training and Endurance Performance - TrainerRoad Blog

Heat adversely affects the body’s ability to do work, but strategic utilization of heat in a training regimen can facilitate performance increases. Dr. Chris Minson, one of the leading experts and researchers on this topic, explains how heat training can improve your performance and offers tips on how to prepare for events in hot conditions. For more information on heat training and endurance performance, check out Science of Getting Faster Ep 1. A little heat isn’t a bad thing. Small amounts

The Beginner’s Guide to Indoor Cycling Training - TrainerRoad Blog

Whether you’re experienced, just a beginner to indoor cycling, or need to find the best indoor trainer, these quick and effective tips will increase your chances of success. For more training tips and information on other topics check out the Ask a Cycling Coach Ep 239 Once you have the right equipment, it’s time to start getting faster with a training plan. TrainerRoad uses science-based plans filled with workouts designed to increase your fitness. You can use Plan Builder to create a custom

Creatine for Cyclists: Will it Make You Faster? - TrainerRoad Blog

Creatine has long been associated with strength training, but could endurance athletes benefit from this supplement too? Creatine offers both benefits and disadvantages for cyclists. For more information on nutrition check out Ask A Cycling Coach Ep 250 Creatine is an organic compound derived from three amino acids and stored in your muscles as creatine phosphate. The phosphate part is essential because it plays a role in regenerating adenosine triphosphate (ATP). As a cyclist, you can think o

How to Manage Your Training During the Holidays - TrainerRoad Blog

The holiday season can be a stressful time of year for a variety of reasons. Add in the stress of managing your training and nutrition, and frankly, it can all be overwhelming. Don’t worry, here are some tips to help you manage your training throughout the holidays. For more information on training check out Ask a Cycling Coach Ep 238. What you do between New Year’s and the holidays is more important than what you do during the holiday season. Remember that this time of year is only a small pa

Best Indoor Cycling Setup For Your Budget - TrainerRoad Blog

Getting started with indoor cycling training is easy. With plenty of options to choose from, you’ll be ready to ride in no time. Here are our recommendations for the best indoor cycling training setup that meets your budget. For more training tips check out Ask a Cycling Coach Ep 253. Choosing the Best Indoor Trainer for You. Before you start training indoors, there’s some equipment that you will need and some items that will help maximize your hard work. At the very least, you need a bike, t
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