Low energy availability (LEA) is a state in which the amount of energy taken in from food is not sufficient to support normal physiological functioning, including menstrual function, bone health, and immune system function. This can occur when the energy intake is low relative to the amount of energy expended during physical activity and other…
Building cycling endurance doesn’t always require extreme workouts or lengthy sessions. For new cyclists, dedicating just 15 minutes a day to pedalling can be the gateway to boosting endurance levels. Starting Your Journey to Endurance Understanding the Basics Start by familiarizing yourself with the bike—adjusting the seat, understanding the gears, and ensuring a comfortable riding…
Master the power of zone 2 training! It will unlock your stamina. Zone 2 training refers to a specific intensity range used in endurance sports training that’s usually based on heart rate. It is often referred to as the “aerobic zone” since it refers to moderate-intensity exercise that can be sustained for longer periods of…
Signs your training is progressing can be subtle! If you feel like your training has plateaued, you could be moving forward without noticing it. Here are five ways to tell if you’re making progress in your training: Remember that progress can be slow and steady, so don’t get discouraged if you aren’t seeing big improvements….
Zone 3 training typically refers to a specific heart rate zone used in cardiovascular exercise training. It’s generally considered to be a moderate intensity effort, where your heart rate is elevated to about 70-80% of your maximum heart rate. To determine your maximum heart rate, subtract your age from 220. For example, if you are…
Being down and out with an illness is hard but training too soon after an illness can set you back further.
If you increase power in your pedal stroke, you’ll become a much more efficient rider. A more powerful pedal stroke means you’ll not only pedal faster, but you’ll also be less fatigued! There are several ways to increase power in your pedal stroke, here are a few suggestions: Our weekly workouts in Zwift will help…
Training progression will often stall for people and usually it’s because they’ve missed the mark on some crucial things needed for effective training gains.
Agility training for cycling refers to exercises and drills that help improve a cyclist’s ability to quickly and effectively respond to changes in speed, direction, and terrain. This type of training focuses on developing balance, coordination, body control, and reaction time. It can include a variety of activities such as balance exercises, drills that simulate…
Preparing for your first century ride, which is a 100-mile bike ride or 100 km for a metric century, requires a structured training plan to build endurance and improve performance. Here is a general outline of a training program for riding a century. How long it takes you to prepare will depend on your fitness…