Earlier this month I reported on a study of block periodization that found it superior to a traditional (linear) periodization model. This study lasted 4 weeks with well-trained cyclists in the … [Read more...] about Another Block Periodization Study
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Fast After…60? …70? Part 7
Featured Senior Athlete: The Iron Nun Sister Madonna Buder (picture below), often referred to as the “Iron Nun,” is the oldest woman to ever finish an Ironman© triathlon (the oldest man is Hiromu … [Read more...] about Fast After…60? …70? Part 7
Top 10 Mistakes of Athletes (#8-#10)
A couple of weeks ago I posted on my Twitter account (@jfriel) what I consider to be the 10 biggest mistakes self-coached athletes make in their training. @BeerMatt_96 suggested I collate them into a … [Read more...] about Top 10 Mistakes of Athletes (#8-#10)
What’s Better for You: High Volume or High Intensity Training?
Should the primary focus of your training be on volume or intensity? We get some help answering that question from a study by Gaskill and associates done in 1999. It’s now getting somewhat old, … [Read more...] about What’s Better for You: High Volume or High Intensity Training?
My Email to a 16 Year-Old S African Rider
Thanks for your email. I’m glad to hear that you have high goals for the sport and dreams of becoming a pro. Dreams at your age are always the starting place for anyone who eventually becomes a pro. … [Read more...] about My Email to a 16 Year-Old S African Rider
More on Overtraining
Yesterday I received an email from a female pro cyclocross racer who shall remain anonymous. She described what certainly sounds like overtraining. It’s hard to be certain, as I’ve written about here … [Read more...] about More on Overtraining
7 Basic Training Assumptions
There are 7 basic training assumptions that keep me on the right path with the athletes I coach. These certainly aren’t earth-shaking thoughts but they lead in a direction that perhaps you hadn’t … [Read more...] about 7 Basic Training Assumptions
Questions About Altitude. Answer: It hurts!
A while back I was asked in an interview for a magazine about how to prepare for an event at a high altitude if the athlete is from a much lower location. Good question. I experience this myself every … [Read more...] about Questions About Altitude. Answer: It hurts!
Question on Power & Weight
Today I received a note from an athlete wanting me to predict his future fitness relative to power. I’ll get out my crystal ball and take a look. Here’s his question… Q: My power avg. jumped from 190 … [Read more...] about Question on Power & Weight
Training Week Design
Other than workouts, the most basic element of planning for the athlete is laying out the week’s training routine. There are a lot of individual variables to take into account when doing this … [Read more...] about Training Week Design
Would You Believe It? Another 30-Minute Test Question!
I knew someone would ask. I don't know why this whole matter of the 30-minute test is so difficult for folks to understand. So here's the latest question, the one which I mentioned in a … [Read more...] about Would You Believe It? Another 30-Minute Test Question!
More on Power Meters
The diagram here (click to enlarge) illustrates what happens to heart rate, rating of perceived exertion (RPE), speed, and power while riding a bike steadily uphill, coasting downhill, and then … [Read more...] about More on Power Meters
Periodization of Intensity
There was a time when athletes believed that in the Base period one should only do long, slow distance. And in the Build period we were to primarily do high-intensity interval training. Those … [Read more...] about Periodization of Intensity
Training and Racing in the Heat
On Sunday I returned from two weeks in Italy. The first week was a vacation and in the second I put on a training camp in Riccione on the Adriatic coast. During the first week temperatures were … [Read more...] about Training and Racing in the Heat
Question on Heart Rate
For some unknown reason I’ve recently received the same basic question three times in emails this week. The question has to do with using a heart rate monitor to gauge intensity. The email senders … [Read more...] about Question on Heart Rate
The CTL Ramp Rate
This piece also appeared last week in the TrainingPeaks newsletter. But since not everyone sees that I’m posting it again here. ---------------------------------------- If you use the Performance … [Read more...] about The CTL Ramp Rate
Recovery and Overtraining
It's that time of year when the risk of overtraining increases for many athletes due to the warmer weather and the rapidly approaching race season. This is not something to be taken lightly. … [Read more...] about Recovery and Overtraining
Train for Duration or Distance?
I received a question from a coach this week which is common. The coach's athlete did a half-Ironman triathlon on a windy day and wasn't able to maintain his planned power and so slowed … [Read more...] about Train for Duration or Distance?
Low-Intensity Training
Low Intensity or Moderate Effort? I've previously described "polarized training" studies showing that doing workouts above the anaerobic threshold is more beneficial for performance when compared … [Read more...] about Low-Intensity Training
Mental Toughness
I was recently asked how it is that athletes can drag themselves through unrelenting physical and mental suffering in events such as the mountain stages in the Tour de France. This topic came up when … [Read more...] about Mental Toughness
Misconceptions About Altitude
My recent post on altitude resulted in several questions. The common theme of many of these questions had to do with how to prepare for a race at high altitude when you live at a low altitude. There … [Read more...] about Misconceptions About Altitude
Fast After…60?…70? Part 4
This is the fourth part of an 8-part series. Introduction In the last two decades of my life I’ve developed a lot of respect for senior and super-senior athletes. There are some highly motivated and … [Read more...] about Fast After…60?…70? Part 4
The Aging Athlete – More About Me
For the last 30-some years of the 68 I've been on the planet my training has been pretty consistent. There have been the usual breaks of a week or two due to illness or other normal lifestyle … [Read more...] about The Aging Athlete – More About Me
Recovery and Intensity Factor
I received an interesting question from an athlete today. He asked... Question: "Is there research available on recovery time vs. Intensity Factor (IF)?" Explanation: "IF" is … [Read more...] about Recovery and Intensity Factor