As a long-time coach and athlete in the endurance world, I've been keeping a close eye on the rise of artificial intelligence (AI) and its impact on our sport. In a recent podcast, my pal Ryan Cooper and I really dug into this topic, exploring both the exciting possibilities and the crucial limitations of using AI in training. One thing we've noticed is AI's fondness for analogies to sound more human. While this can make AI-generated content feel more relatable, the comparisons often miss the mark - they're either too vague to be meaningful or too niche to resonate with most folks. It's a ..read more

As endurance athletes, we're always looking for ways to improve our performance and push our limits. One key metric that gets a lot of attention is Functional Threshold Power, or FTP. Essentially, your FTP represents the highest average power you can sustain for around an hour, (30-70 minutes) and it's a strong predictor of endurance performance. So how do you go about increasing your FTP? While there are many factors at play, one often overlooked piece of the puzzle is training volume. That's right, sometimes the key to going faster is simply putting in more time in the saddle. The Scien ..read more

Spring has finally arrived, and the warm weather beckons cyclists to trade in the indoor trainer for outdoor riding. As you transition from basement miles to hitting the open road or trail, it's crucial to ensure your trusty steed is ready to roll. Before embarking on your first outdoor adventure, take the time to inspect the condition of your bike's tires, add fresh sealant to your tubeless setups, check the brake pads for wear, and give the chain a thorough cleaning and lubrication. A well-maintained machine will not only perform better but also ensure your safety and enjoyment on every rid ..read more

Identifying the optimal tire pressure for your mountain or gravel bike blends art with science, encompassing a myriad of elements. These range from the type of terrain under your wheels, to the girth of your tires and rims, your unique riding flair, tire flexibility, the collective heft of you and your bike, and even the day's temperature shifts. While this might seem as daunting as deciphering calculus, mastering your tire's pressure is surprisingly manageable. Begin with an Online Calculator Kick things off with invaluable tools like the Silca tire pressure calculator or Enve's detailed pre ..read more

In the intricate dance of gravel and mountain bike racing, the subtleties of gear selection play a pivotal role in choreographing a performance that blends speed with reliability. Among the myriad of choices that face us as riders, two stand out for their understated yet profound impact on our experience: tire selection and chain lubrication.  Tire Talk: The Balancing Act on Unpredictable Terrain Tire choice is less about finding the perfect tire (spoiler: it doesn't exist) and more about striking a delicate balance. It's a bit like choosing a Swiss Army knife; you need something versati ..read more

Our bodies have 3 energy systems that power everything we do, from simply keeping our heart pumping to keep us alive, to ripping it in a bike race. First, we have the ATP/pcr system (phosphocreatine) which is a relatively small amount of energy stored in the muscle and used for very hard efforts only lasting a few seconds. Next, we have the Glycolytic system, which utilizes carbohydrates for relatively short, high-intensity efforts, lasting up to about 90 seconds, and finally, there is the body's preferred energy system, the Aerobic, or "with oxygen", system that runs on fat, carbohydrate, an ..read more

If you're a mountain biker looking to improve your skillsor add some variety to your training, it might be time to add “under biking” to your repertoire. Riding skinny tires, with no suspension can be a great way to improve your mountain bike skills and confidence, while also building your endurance. While the two types of cycling might seem very different, there are actually a lot of similarities between them. In this article, I’ll explore why riding a gravel bike can help you become a better mountain biker, and offer some tips for how to get the most out of your gravel rides. Build Enduranc ..read more

An Introduction to Power Metrics Functional Threshold (FTP) Most of the metrics in TrainingPeaks are based on Functional Threshold Power (FTP) so it is important that you have this right before jumping ahead to some of the other metrics. Functional Threshold Power represents the maximal effort you can maintain for around an hour (30-70 minutes) without fatiguing. For some athletes, this will be less than an hour and for others, it might be slightly longer, but the important thing is that it provides a useful benchmark by which to measure your training. Normalized Power (NP) In cycling, Normali ..read more

Pedaling a bicycle, on the surface, can look like a straightforward act. You turn the pedals, which turn the cranks, which turn the chainring and off you go! However, there are some nuances that should be considered when you are choosing how, and where, to do your workouts. While if you're to read a blog, or watch a YouTube video on training for cycling the chances are that it will be all about power, or the amount of energy you can put into the cranks, I would suggest that how you create that power is just as important. Power = Force x Velocity Power is a measure of the rate of work, measured ..read more

Why Kaizen? Kaizen is a Japanese philosophy that focuses on continuous improvement. Translated it means "change" (kai), and " good" (zen). The concept of Kaizen was first introduced by Masaaki Imai in his book Kaizen: The Key to Japan's Competitive Success, as a set of managerial practices and techniques to help organizations improve their business. However, the principles of Kaizen can be applied to various other areas of life, including endurance training. I first heard the word “Kaizen” about 8 years ago when I was reading about the best way to make a pour-over coffee and it immediately res ..read more