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”Welcome to Cycling Training, your ultimate companion for all things cycling training. Whether you’re clipping in for the first time or hunting down your next PR, each episode delivers actionable insights to enhance your cycling journey. From mastering endurance rides to optimizing indoor training sessions, understanding race-day nutrition to selecting the perfect gear – we’ve got every angle of cycling covered.
43 Episodes
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Overtraining shows up as persistent fatigue, declining power, elevated resting heart rate, and irritability that won't resolve with rest. Undertraining looks like plateaued fitness, easy recovery from every ride, and watts that never climb. Either way, the fix starts with honestly assessing your training load against your goals. Here's how to tell and what to do. ➡️ https://www.pacelinebikes.com/are-you-overtraining-or-undertraining-how-to-tell/
Discover your personalized roadmap to improving your FTP. Take our 7-question quiz to get a custom training plan based on your experience, time, equipment, and goals. Whether you're hitting a plateau or just starting structured training, find out exactly what you need to boost your power.
https://functionalthresholdpower.com/how-to-improve-ftp/
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Zone 2 training is low-intensity cycling at 55-75% FTP where you can maintain conversation easily. This intensity maximizes mitochondrial density, enhances fat oxidation, and builds aerobic capacity through sustained efforts lasting 2-6 hours. Zone 2 corresponds to 60-70% max heart rate. Read more here:
https://endurancetrainingprogram.com/zone-2/
To determine your heart rate or FTP zones, go here:
https://endurancetrainingprogram.com/heart-rate-zone-calculator/
To test for your FTP then determine your FTP zones, go here:
https://functionalthresholdpower.com/ftp-testing/
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The Karvonen formula calculates your target heart rate zones using your Heart Rate Reserve (HRR). Unlike simpler percentage-of-max-HR methods, the Karvonen formula accounts for your individual cardiovascular fitness level, making it significantly more accurate. You won't find another calculator like this one. Shows BOTH HR and FTP zones. Try it now here!
https://endurancetrainingprogram.com/heart-rate-zone-calculator/
You can test for your FTP on a trainer if you have a power meter or if not, test on the road. See the testing method here: https://functionalthresholdpower.com/ftp-testing/
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Training plans are structured programs using periodization to systematically progress from base building through race-specific fitness over 12-20 weeks. Effective plans incorporate progressive overload (gradual volume increases), recovery integration (rest weeks every 3-4 weeks), and specificity (matching training to event demands). Get the full plans here: https://endurancetrainingprogram.com/
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Endurance cycling nutrition requires 5-8g of carbohydrates per kg of bodyweight daily during training, 1.6-2.2g of protein per kg for recovery, and strategic in-ride fueling of 60-90g of carbohydrates per hour for rides exceeding 90 minutes. Proper nutrition timing—including carbohydrate periodization during base training, complete fueling before high-intensity sessions, and more. Read more at:
https://endurancetrainingprogram.com/
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Base training is an 8-16 week training phase emphasizing low-intensity Zone 2 riding at 55-75% FTP to build aerobic capacity through mitochondrial development, capillarization, and enhanced fat oxidation. This foundational period prioritizes high-volume, low-intensity work (80-95% of total training time) over intervals, establishing the physiological platform that supports all subsequent threshold development, VO2max training, and race performance. Read more about Endurance training at:
https://endurancetrainingprogram.com/
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Increasing your Functional Threshold Power requires systematic training that stresses the physiological systems limiting performance at lactate threshold. Specific FTP-focused workouts incorporate threshold intervals, sweet spot sessions, and VO₂max efforts. https://functionalthresholdpower.com/ftp-training/
To test for your FTP go here: https://functionalthresholdpower.com/ftp-testing/
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Understanding power zones transforms your cycling training from guesswork into precise, science-based workouts. Once you’ve established your FTP through testing, power zones provide the framework for structured training that optimizes adaptations. https://functionalthresholdpower.com/ftp-power-zones/
Your Functional Threshold Power (FTP) represents the maximum average power you can sustain for approximately one hour, making it the cornerstone metric for structured cycling training and race preparation. Understanding how to accurately test your FTP establishes the foundation for setting training zones.
https://functionalthresholdpower.com/ftp-testing/
What's the one number that unlocks faster cycling? FTP—your Functional Threshold Power. Learn how to test it accurately, calculate personalized training zones, and use power-based workouts to break through plateaus. Whether you're new to power meters or chasing watts, this guide transforms how you train.
https://functionalthresholdpower.com/ftp-complete-guide/
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Training harder but getting slower? You're missing the secret weapon elite cyclists use to dominate: strategic rest. Discover why 2-4 weeks of recovery phase cycling makes you faster, not weaker. This episode changes everything about how you train.https://www.pacelinebikes.com/recovery-phase-cycling-low-performance-problem-active-rest-solution/
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Cross training for cyclists develops muscles cycling neglects. It maintains cardiovascular fitness while resting cycling-specific muscles. Different activities challenge your body uniquely. Top 8 Benefits of Cross Training:
Prevents overuse injuries from repetitive motion 2. Maintains fitness during recovery periods. 3. Develops neglected muscle groups. 4. Improves overall athleticism. 5. Reduces mental burnout. 6. Enhances coordination and balance. 7. Builds functional strength. 8. Increases training enjoyment. See full article➡️ https://www.pacelinebikes.com/cross-training-for-cyclists-burnout-problem-variety-solution/
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Winter base training cycling builds four critical fitness components simultaneously. Each element supports the others synergistically.
The Core Four Foundations:
Aerobic endurance – Your body’s oxygen-processing engine
Muscular strength – Power production capacity
Neuromuscular coordination – Efficiency and technique
Metabolic efficiency – Fat-burning capabilities
Professional cyclists dedicate 12-16 weeks to foundation building. They know championships are won in winter. Read how to spend this Winter training. Click on link ➡️ https://www.pacelinebikes.com/winter-base-training-cycling-fitness-loss-problem-foundation-building-solution/
Most cyclists train blindly without proper cycling performance assessment. They repeat last year’s workouts expecting different results. This wastes precious training time. Without identifying weaknesses, you strengthen existing strengths while ignoring critical limiters. Progress stalls. Frustration builds. Cycling performance assessment transforms guesswork into targeted improvement. Read full article here:
https://www.pacelinebikes.com/cycling-performance-assessment-weak-points-problem-testing-solution/
Make the most of your off-season with a structured winter cycling plan designed to boost your performance when it counts. Embrace the cooler months by staying active and focused, ensuring you build strength and stamina for the upcoming cycling season. Read the full article here: https://www.pacelinebikes.com/boost-your-fitness-the-ultimate-structured-winter-cycling-plan/
How to effectively use the non-racing period. The article, authored by Grant Harrison, MSE, CPT, focuses on the importance of recovery, mental and physical rejuvenation, and the strategic use of the offseason to address weaknesses, rebuild physiological profiles, and prevent issues like overtraining syndrome (OTS). See more training techniques and articles at https://pacelinebikes.com
Want to capture your epic cycling adventures? Learning how to film your bike ride can help you preserve those memorable moments and share them with others. Whether you’re documenting your morning commute or recording an intense mountain bike session, this guide will walk you through everything you need to know about capturing stunning bike footage. Read article here: ⬇️
https://www.pacelinebikes.com/how-to-film-your-bike-ride-a-complete-guide/
Creating an effective diet for strength training as a cyclist requires understanding the unique nutritional challenges of combining both disciplines. While pure cyclists focus primarily on fueling long rides and recovery, and gym-goers emphasize protein for muscle growth, you’re navigating both worlds simultaneously. Read full article here: ⬇️
https://cyclingstrengthtraining.com/the-cyclists-guide-to-diet-for-strength-training/
Tadej Pogačar dominant performances aren’t just about cardiovascular fitness—they’re built on systematic gym work that enables him to sustain incredible power outputs. Don't avoid the weight room, leaving massive performance gains untapped. Open the link below for the full article:
https://cyclingstrengthtraining.com/performance-cycling-how-and-why-strength-training-translates-to-cycling-speed-and-endurance/
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