E

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Race Specific Cycling Intervals

by Frank Overton, 2004, revised May 2016<p>Race specific <b>cycling intervals</b>: what are they, how and why you should do them. Smart training revolves around …

7 Tips for Being Your Own Cycling Coach

Follow these seven maxims to turn yourself into a better cyclist on your own<p>Whether you browse fitness websites or the sports aisle at your local bookstore, you’ll find a wide variety of training advice, and sifting through it can be a daunting task. While some cyclists hire a coach to help make …

Recovery Tips

If you’ve hit it really hard, the next few hours are the optimal window for helping your body get the most from your effort, says exercise physiologist Stacy Sims, PhD. The good news is you don’t have to spend the whole time recovering. Even just a couple of these proven methods will make you feel …

Cycling

A Time to Build: Strength Exercises for Cyclists in the Off-Season

Jump-start next season by getting stronger now.<p>While winter weather can wreak havoc on your riding routine, the colder months are a great opportunity to build a foundation for spring. Off-season strength and mobility training will lower your risk of pulling a muscle while shoveling your way out of …

Three Ways Heat Can Help You Heal

Smart Ways to Make Intervals Seem Easier

New approaches, backed by research, will make these powerful performance boosters feel less painful<p>It’s a no-brainer that intervals can make you faster on your bike, but these all-out efforts leave many cyclists begging for mercy. Now it appears that those pleas have been answered. Two …

How to Make Yourself Poop

Your race is in an hour, and you know you've gotta go. Here’s how to guarantee a timely Number 2.<p>If you’re about to head out for a race or charity ride, one thing you don’t want is to have to stop along the way for an emergency Number 2. Ideally you’d take care of that in the morning; you'd wake …

Easy DIY Nut Butters

Homemade nut butters taste great, pack cyclist-friendly nutrients, and cost less than store-bought jars. Try these five creative—and delicious—recipes.<p><b>Maple Cinnamon Walnut Butter</b><br>Walnuts are one of the few vegetarian sources of omega-3s, fats that help calm postexercise inflammation, while cinnamon …

Make These Ride-Ready Lasagna Rolls

A James Beard award-winning chef shares her recipe for this savory, packable ride fuel<p>When James Beard award-winning chef and restaurateur Jody Adams was asked to help guide a bike tour of Sicily in 2008, she had one goal: "I didn't want to have to get in the van." She didn't—and by the end of the …

Easy Bottom Bracket Repair

How to find the source of a creaky bottom bracket—and fix it<p>In more than 10 years of wrenching for pros and even more years as a bike shop mechanic, I've learned a few things about bottom bracket repair. Most surprisingly, what often sounds like a bottom bracket creak is usually something else. …

Build Base Fast: A Training Plan

Be ready to play hard—in just 4 weeks with this easy to follow plan from the Fit Chick<p>Purists preach that to properly prepare for the cycling season, you need to roll out six weeks ahead and do nothing but low-heart-rate, low-intensity rides before you throw the hammer down and go out and play, …

How to Avoid Airline Bike Fees

It’s nearly impossible to avoid paying extra when you fly with your bike. Most airlines add a bike fee on top of what’s already considered oversize or overweight luggage—and it could cost upwards of $400 if you’re not fee-savvy.<p>Pro cyclists like cyclocross racers Tim Johnson and Jeremy Powers spend …

Flying

9 Great Tips from Tour de France Nutritionists

Pro cycling nutrition experts share their top eating tips to fuel your performance<p>In a stage race like the Tour de France, riders aren’t just trying to ride well for one stage—they’re trying to repeat good performances over and over, and recover overnight. While things like massage and proper bike …

No Gear? No Problem! How to Get Your Workout in With Nothing But a Wall

A quick workout with no bike? We’re in!<p>Ideally, you’d be able to fit in a bike ride whenever you want. Unfortunately, reality often gets in the way, and sometimes that just doesn’t work out. When you’re in a time pinch, this five-exercise circuit can get you moving. Do three sets, resting a minute …

5 Ways to Nail Your Training Goals

How to get peak fitness exactly when you want it—and avoid the dreaded burnout<p>Lisa Brennauer clearly knows how to focus her training so that she dominates when it counts.<p>After winning the German National Championships in the road race and time trial this past June, she snagged the rainbow jersey in …

Sprint Intervals Help Tired Cyclists Get Energized Quickly

Sounds counterintuitive, but those training rides that wipe you out can also pick you up<p>You know those times when your energy is deflating faster than a tire that's rolling over a field of glass? You may be tempted to take it easy, but what you might need most is a good hard ride.<p>Yep, sounds …

Minimize Muscle Pain and Downtime with These Recovery Tactics

You pushed hard, and now your body is pushing back. Here’s how to ease the aches and get moving again.<p>My phone buzzed. “Help! I did a leg workout two days ago and my quads are still shredded. I can barely walk. Hoping to race Town Hall tomorrow but it’s not looking good. Any advice?”<p>It was the eve …

10 Things You Didn’t Know About Cycling Pros

The quirky, surprising, and surprisingly obvious things about life as a professional cyclist<p>Professional cycling includes riders from six continents, four disciplines, and countless cultures who race all over the world. Despite this diversity, several traits and experiences unite professional …

A Killer Core Workout for Cyclists Who Hate Crunches

Fantastic news for crunch-haters: doing this short core workout just once a week gives you the same strength benefits as doing it two or three times weekly.<p>This 10-minute routine will work the key muscles that can improve your power and endurance in the saddle. Do 12 reps of each move, one after …

Cycling Training Tips: Drink Coffee to Recover

Researchers found that coffee can help boost your glycogen levels. The catch? You have to drink a lot of it.<p>The connection between cycling and coffee is strong: Several bike-related brands have developed high-quality roasts recently (including <i>Bicycling,</i> whose organic Puncheur roast is available …

Get the Power to Gun It!

Crush the fast starts at your next race or hammerfest with these three explosive interval workouts<p><b>Over-Under (see image above)</b> <br>Warm up with 20 minutes of easy spinning at a rate of perceived exertion (RPE) of 3 to 4 on a scale of 1 (very light effort) to 10 (maximum). Push yourself to right above …

Don't Try This at Home: DIY Maintenance Shortcuts That Just Don't Work

These quick fixes are ineffective and often leave you with more problems than you started out with. Here are some of the biggest DIY tricks to avoid (and six that are actually worth your time).<p>After years in the bike shop trenches, few things surprise me about the ways people attempt to fix their …

Stop Complaining: Debunking 3 Excuses for Avoiding Your Bike

These tips will help you triumph over three issues that frequently affect cyclists, and make your rides more enjoyable<p>Got bike riding excuses? We’ve got a BS detector—and solutions—for three common reasons would-be cyclists say they simply can’t ride.<p><b>“I’m too fat!”</b><p>Talk about a pedaler’s paradox, …

Weird Cycling Gear You Should Bring on Every Ride

Packing these seven uncommon products can get you out of almost any jam<p>When heading out for a ride, most cyclists know to carry a few crucial items: food, water, a spare tube, and a pump to name a few. But experienced riders almost always have some surprising or unexpected pieces of cycling gear …

How-To: Train the Most Important Core Muscles for Cycling

Don't let a weak core frustrate all the hard work your legs do on the bike. Here's how to make those important trunk muscles strong.

How These Amateur Cyclists Ride 10,000 Miles a Year

We found five non-pros with normal lives who’ve managed this impressive feat. Here are their tips for how you can do it, too.<p>Riding 10,000 miles in a year is no small feat for the amateur cyclist. If eking out a few lunch rides a week takes a toll on your schedule, clocking an average of nearly 200 …

4 Supersimple Protein Bars You Can Make at Home

Whip up muscle-building treats without the bogus ingredients<p>Whether you're in the saddle or on the couch, protein is an incredibly important part of your diet as a cyclist. On the bike, protein slows digestion and lowers a food’s glycemic index, preventing spikes in your blood sugar that lead to …

Small Changes, Huge Results

Some things are complicated—traffic jams, climate change, deciding if a Tour de France winner will still hold his title in five years. These tangled problems demand nuanced solutions. But finding bliss on your bike can be simple and, as these 11 quick fixes illustrate, transforming your cycling …

The Beginners' Blueprint to Road Cycling Greatness

Follow this guide to create a cyclist ready for the road

Don't just spin your flywheels: 11 tips for productive trainer time

<i>Editor’s note: This article was originally published in the January 2015 issue of</i> Velo <i>magazine. In it, Tim Johnson (Cannondale-Cyclocrossworld.com)</i> …

Trainers