Category Archives: Training

How do you get to Carnegie Hall? Practice, practice, practice!

Flexible Cycling

If you’re flexible enough, you can race in aero positions that others will have difficulty holding. More power, more efficiency, more speed, more miles, more podiums.

Previously, I wrote about how stretching can benefit your cycling. But I didn’t get into the nitty-gritty of which stretches to do, how to do them, or why you’re tortur… er, I mean, working yourself so hard doing them. Below, I’m going to get into the stretches that I’ve been doing and have found help me not only recover from hard riding, but allow me to maintain those aero positions that’ll help in time trials and attacks (off the front OR back).

You don’t need a long stretching session to see the benefits of relaxed muscles and less muscle fatigue. If you’re pressed for time, hit up the tightest muscle groups, and spend maybe 3-5 minutes total. Doesn’t take long. But if you want to really see the benefits of stretching in your cycling position, then you’ll want to incorporate a solid 15+ minute stretching session after your rides. Like any other type of training, consistency is key.

PLEASE NOTE! I am NOT a doctor, a trainer, or whatever else might get me sued. I’m just some dude who rides bikes and has found the stretching he does has benefited his cycling. If any of this causes injury, then you never read this! ūüėČ

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Stigmergy – Surviving In The Swarm

Ever watch a flock of birds fly in rapid formation, or a school of fish? If not, jump on YouTube; you’ll find plenty of examples. When you’re done with that, go watch a pro cycling peloton.

Notice something? Yep, cyclists swarm in the same fashion as birds and fish.¬†Today we’re going to discuss swarm behavior, and how we can use it to our advantage.

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Discretion and Valor

Push beyond your limits, but don't let others shame you into stupidity.
Push beyond your limits, but don’t let all the negative “quitting” tropes¬†shame you into stupidity.

When is it time to say when? At what point should that towel be thrown? Sometimes, knowing when to roll away is just as important as knowing when to keep going.

We have limits. Denying limits is Рfrankly Рstupid. The only way to push beyond your limits is to know them, to test them; to elucidate the border between the possible and impossible, allowing yourself a chance to redefine that border.

Denying that you have limits is¬†a great way to get into trouble. If you sign up for a double-metric for next weekend and your longest ride has been 50 miles? There’s a chance you might survive, sure. But more than likely you’re setting yourself up for failure (or at minimum, a horrible time).

So why am I bringing all this up? Well, we often hear things like “just push through” and “keep pedaling” and “you can do anything you set your mind to,” yada yada yada. Velominati would quote Rule #5 – “Harden the fuck up.” All those are great. Seriously, I applaud those who continually challenge themselves: more miles, more climbing, faster speed, bigger events, tougher competition. The only way to get better is to push out of your comfort zone. But that comfort zone has a purpose, and one of the biggest purposes is to keep you safe.

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Training Truths

There is no spoon.

Nowhere to go but up.
Nowhere to go but up.

First and foremost, there is no one thing that holds true for everyone. No magic bullet. No “perfect practice.” The only way to learn what works for you is to try it.

Want beats need.

Your mindset towards training can be as important as the training itself. Don’t think of it as “I need to do my intervals.” Think of it as “I¬†want to do my intervals.” Don’t think of it as “I can’t eat that cheesecake.” Instead, think “I¬†don’t want to eat that cheesecake.” (Okay, that last one might be extremely difficult). When you associate words of choice rather than words of requirement with an action, those actions are taken (or not) with a more positive attitude, yielding better results.

“Cycle” also means “repeat.”

It’s the name of what we do. We cycle – we repeat what we do over, and over, and over. That’s how we get better.

Returns diminish.

The more you do it, the less special¬†it is¬†(I’m talking about focused¬†training, of course). Whatever you start to¬†focus on will¬†show significant increases at first, but will eventually level off. However, it’s the minute increases at the top of this flattening arc of improvement that will set you apart from the field.

Food is fuel.

Remy’s dad in “Ratatouille” said it best: “Food is fuel. You get picky ¬†’bout what you put in the tank, and your engine’s gonna die.” I don’t mean that you can eat Twinkies all day and go climb the Alps d’Huez. But you also don’t have to eat kale chips and deprive yourself of a cookie once in a while.

You are not your results.

It’s only too easy to get caught up in the end-game:¬†complete a century; do a sub-5; podium. Cyclists are nothing if not obsessive. If you train for months and¬†don’t make your goal, what then? Was all that training wasted? No. There are all sorts of reasons for not making a goal. As thousands have said before me, shit happens. You could be perfectly placed one moment for the sprint, and the next you’re spit out the back. You can get 90 miles into your century, and suddenly you’re out of gas and cramping. Don’t let the achievement – or not – of your goals define who you are.

Rule #5 is more of a guideline.

You can’t be bad ass all the time. You are not made weaker by saying, “I’m not riding today.” You choose, and should never feel bad about choosing. Riding is a luxury, something¬†to be enjoyed. If it becomes a hardship or requirement, then seriously, what’s the point?


“Ride the damn bike.” Whether you’re new to cycling, or a multi-century-per-day monster, doesn’t matter. You want to get better? RTDB. You want to go faster? RTDB. You can’t afford expensive gear – doesn’t matter, RTDB. You think you might be dropped? RTDB. If you add saddle time, you’ll improve. That’s it. No fancy intervals or meal plans or ultra-pricey gear. Just ride.

Out of the Frying Pan

Only a few hundred feet from the start of the 2015 Tall Chief Road Race - Cat 5, 67 racers.
Only a quarter-mile from the start of the 2015 Tall Chief Road Race РCat 5, 67 racers.

By now, most of you have ridden in a group ride, or a mass start¬†tour ride.¬†Your skills have improved, you’ve got thousands of miles under your belt, and your speed is starting to really climb. So, you want to jump into a race. But what is it like within that peloton? How does it differ from a group or tour ride? What should you look out for?

The more you know going into that peloton, the safer you – and everyone else – will be.

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Insider Trading: A Beginners Guide to Racing

Yes, this is about as organized as the race will get.
Yes, this is about as organized as the race will get.

When I first wanted to dabble in racing, I was given exactly zero advice. In fact, the only thing I was told was, “Hey, you should race.” Don’t get me wrong, I’m not blaming my teammates at the time. I didn’t ask a lot of questions. At the same time, not much was volunteered. It’s just how it is.

That doesn’t work for me, though. I’m a planner. The more I think and know and analyze going into a situation, the more comfortable I feel. But what I found was that those who are racing tend to speak in racing terminology, to others who have already raced.

So, for those tour riders who have been speeding up and enjoy competition (and a lack of elbow room), I’m going to go over some of the things that I know now that I did¬†not know before I started racing. Think of it like an IFAQ – Infrequently Asked Questions – for getting into racing.

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Aggregate Thoughts

Insert cadence A into potassium port B... wait, where did aero position G go?
Insert Cadence A into Potassium port B… wait, where did Aero Position G go?

If you picked up a wheel, could you mistake it for a bike? Probably not. But you know it’s a part of the bike. What about the handle bars? The saddle? The tires? Any individual piece will tell you something of the bike, but you can’t call any of them the a bike without the rest of them. The entity of the bike is – as with many things in life – more than the sum of it’s parts.

Our brains work the exact same way. No one neuron contains a memory. You can’t just pull out a single brain cell and say, “Yep, that’s Friday, 7:15 PM, when I ate that steak.” That neuron contains only a piece of the information. A very small piece. Through it and the thousands of others surrounding it, we start getting a sense of the idea, and in turn the idea itself. Every memory, every thought, is an aggregate of many smaller pieces that on their own don’t mean much.

This concept is an important one in riding.

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Are We There Yet? (AKA: The Chase)

Whereas most of my posts focus on casual riding, I’ve been doing¬†a good amount¬†of racing in the past year, so I’d like to cover a racing topic. More specifically, I’ve been doing a lot of criteriums (fast, short-course races), that contain breaks, chases, and – more often than not – failures of chases to catch breaks. These events got me thinking:

  1. How long would you have to work to chase down a break?
  2. How hard would you have to work to chase down a break?
  3. At what point does it become unfeasible to chase down a break?

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The Nitty-Gritty of Nutrition, Part 3 – Fuel Costs

[This is Part 3 of the “Nitty-Gritty of Nutrition” Series. Click here to read “Part 1 – The Macro on Nutrients“, or “Part 2 – Calories In, Calories Out“]

How you’ve managed to stick around for this much reading is beyond me, but kudos! In¬†the last part of this series, we went over the common mistakes with caloric burn rates and caloric replenishment, as well as the upper-limits of replenishment. In this final segment of this series¬†we’ll deal with the caloric deficits inherent to cycling, and some post-ride scarfing that – when done right – can help make up for it.

Unblancing Act

Try as you may, the output is stacked against you.
Try as you may, the output is stacked against you.

So… notice a problem here with the numbers we’ve seen over the last few posts?¬†Let me give an example:

  • Average glycogen reserves: ~2,100 Calories
  • Yesterday I did a ride in which I burned 734 Cal/hr
  • I ingested about 150 Cal/hr (really, I should do MUCH better than this)
  • Calories available after processing: 135 Cal/hr
  • Hourly caloric deficit: 599 Cal/hr
  • Total ride time: 2 hours
  • Total caloric deficit: 1,198

Now,¬†for a 2 hour ride, that’s okay. I have more than enough glycogen stores that I shouldn’t bonk (assuming I start replenishing right after the ride), and in fact I didn’t bonk, even with my low ingestion rate. But if I were to extend this to a four hour event, that caloric deficit is would’ve been huge¬†– 2,396 Calories. Even with having eaten 600 Calories over those four hours, my tank is definitely on¬†empty, and I probably started feeling that approaching wall around the 3:30 mark if not sooner. Had I eaten twice as many Calories, I would’ve been at¬†a deficit of 1,856, which my glycogen stores should be able to just about cover, meaning I’d have been getting worn down but most likely wouldn’t have bonked.

Continue reading The Nitty-Gritty of Nutrition, Part 3 – Fuel Costs

The Nitty-Gritty of Nutrition, Part 2 – Calories In, Calories Out

[This is Part 2 of the “Nitty-Gritty of Nutrition” Series. Click here to read “Part 1 – The Macro on Nutrients“]

Welcome back! In Part 1 we covered what the various macronutrients used by the body are, and how they are used. Today, we’re going to go over the loss of and¬†replenishment of calories: the rate they’re burned, how many calories we need, and how fast we can replace them.

The Numbers¬†Don’t Lie To Us, But We Do


Before we figure out how much we need to put in the tank, we need to figure out how much we’re removing. Many¬†cyclists use activity trackers that track power and heart rate to give us¬†a pretty good idea¬†of the calories expended on a ride. When we get home, we see those burned calories and think, “Yes! I can eat a whole extra day’s worth of food!” Slow down. Yes, you burned those calories, but one thing a¬†lot of cyclists forget is that some of those calories would’ve been burned even if you were just sitting around watching the Tour de France.

Continue reading The Nitty-Gritty of Nutrition, Part 2 – Calories In, Calories Out