This training plan produced impressive results when first published in 2014. Specifically, well-trained cyclists (and other endurance athletes) tested a 12% increase in VO2 max and an 8% improvement in power at 4 mmol/L after nine weeks of training in the classic study by Stöggl and Sperlich (1). Before we proceed to the specifics of the plan, let us revisit some pertinent "rules of engagement" that apply to all training advice: Always take individual circumstances into consideration when...
12 days ago • 4 min read
Spoiler alert! It's not by increasing exercise intensity. As much as we all love cycling, we can all agree it's not the easiest of hobbies on a busy calendar. Your schedule is already packed with work, family and social commitments. The last thing you need is some coach telling you that your power isn't improving because you're not training enough hours. Here is a scenario that typically follows: You're going through a period with very limited time for training. To compensate for a low...
13 days ago • 3 min read
Periods of heavy training can make or break your season. These periods can be deliberate (planned periods of high training loads, such as training camps) or unscheduled. During such high-load training periods, you want to avoid becoming the rider who suffers from: heavy legs not feeling strong during intervals poor adaptation in the following months Fortunately, you can mitigate your risk of ending up in this category. Numerous studies have shown that a high daily intake of carbohydrates is...
13 days ago • 2 min read
Imagine coaching 370 Olympic, World, and European Championship medal performances. It's safe to assume coaches with this experience have knowledge that could benefit your endurance training. Recently, a group of esteemed researchers interviewed 12 elite Norwegian endurance coaches. And asked them about their methods. The result is a gold mine of training advice. You could say it's the real "Norwegian Method". If you take 18 seconds to read this email, you'll learn what it is. And get your...
14 days ago • 1 min read
Properly strong cyclists all use it. Look at their training closely enough and you'll spot the framework. I call it the BNS ladder. When you start applying this method, you'll get better at focusing your effort where it matters. With new personal bests quickly approaching on the horizon. “ For transparency, this is an opinion piece based on personal observations. That being said, this framework is arguably supported by empirical data on elite athletes.- me Here is how it works... The BNS...
14 days ago • 2 min read