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WORKOUTS AND TRAINING
Bike Fit
Proper fits means higher power, greater endurance and comfort, and lower risk of injury.
Nutrition and Food
Tips on how to eat and recover when training and racing.
- Nutrition When Training and Racing
- On-The-Bike Nutrition
- Nutrition for a Double Century
- Muscle Fueling: GU Energy Gel
- On The Bike Fueling: Hammer Gel
- On The Bike Endurance Fueling: Hammer Perpetuem
- Electrolyte Replacement for Endurance Events
- Post-Workout Recovery
- High Quality Protein Source — Whey Protein Isolate
- Nutrition FAQ: Fructose in Sports Gels and Drinks
- Nutrition FAQ: Caffeine in Sports Gels, Caution on Diuretic Effect
- Nutrition FAQ: Endurance Fueling for 2+ Hour Events
- Gluten-free Oats / Oatmeal for a Glucose Source
Fast Ascents/Climbs With Lower Total Weight
Focusing on bike weight alone is often not the most cost effective way to cut weight.
- Faster Ascents By Reducing TOTAL Riding Weight (TRW)
- Predicting Ascent Times From Total Riding Weight (TRW)
- How To Drop Pounds For Climbing
- Climbing Speed Case Study for Everest Challenge Stage Race
- Case Study: Personal Best Climbing Old La Honda
- Case Study: Limitations of Predicting Ascent Time
- Case Study: Personal Best Alpine Rd
DEXA Body Scan for Fat, Muscle, Bone Measurement
Learn how much muscle, fat and bone density you have to as to target training.
Training and Recovery and Illness
Tips on avoiding problems.
- How I Approach Training
- Book Review: Training and Racing With a Power Meter
- How Much Should a Bicycle Cost?
- Post-Workout Recovery
- Training: Morning Resting Heart Rate (MRHR)
- Understanding Work Efficiency, Kilojoules and Kilocalories
- Fat Loss vs Weight Loss and Muscle Loss
- How I Recover from Workouts
- Recovering From Illness While Training
- Training Weight Loss: Tracking Calories (Diet)
- Training Weight Loss: Tracking Body Weight
- Training Weight Loss: 2012 Case Study
- Training Weight Loss: Caloric Deficit
- Case Study: Burning 16926 Calories in 7 Days to Drop 4+ Pounds of Fat
- Overtraining
- Hard Workouts
- How Much Water is Released by Glycogen 'Burning'?
- Training for Hot Conditions
- Why a Power Meter is so much Better than Heart Rate Alone
- Using a Heart Rate Monitor
- Training Using Heart Rate
- Determining Your Maximum Heart Rate
- Heart Rate Drift
- Stretching
- Using a Foam Roller
- Marc Pro Muscle Stimulator for Recovery
- Pedal Stroke, Power, Fatigue
Workouts
Analysis of various workouts.
- Endurance Workout with Power Analysis
- Extensive and Intensive Endurance Workouts, 3 Examples
- Lose a Pound of Fat in ONE Day: Century Fat Burner
- Active Recovery Workout with Power Analysis
- Training Using Repeated Climbs (7 Ascents of Old La Honda)
- Lactate Threshold Workout with Power Analysis (Kings Mtn)
- Multi-Climb Workout (Spring 2014)
- Raising Lactate Threshold in Early Season
- Solvang Spring Double Century Analysis
- A Near Maximal Ascent of Old La Honda Road
- Six Ascents of Old La Honda: Time vs Weight
- Personal Best (Black Mtn Singletrack)
- A Hard Ascent of Tunitas Creek
- Personal Best (Tunitas Creek)
TRAINING WITH A POWER METER
Training With a Power Meter
Tips on using a power meter for training and racing and events.
SRM Power/Watt Meter and SRM Power Control 7
The watt meter used by the pros.
- SRM Power Meter Overview
- SRM Power Meter Accuracy
- SRM DuraAce 9000 (11-speed)
- SRM Power/Watt Meter 7900 Standard
- SRM Power/Watt Meter 7950 50 X 34 Compact Double
- SRM Power/Watt Meter Cannondale SI/SL Compact
- SRM Power Control 7 Head Unit
- Computing Calories Burned using a Cycling Power Meter
- Setting up PC7 with SRM Software on Mac OS
- SRM Software for Mac OS
- 12 Ways To Make the SRM Graphing Better
- SRM Power Smoothing
- Ways To Improve the SRM Workout List
- Bugs in SRM Hardware or Software
Stages Cycling Power Meter
Versatile left-side crank power / watt meter for road, mountain, BMX, track bikes.
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