Bike set up power, aerobic, comfort

Increasing speed on the bike is a lot harder than it seems. To go one km per hour quicker in a 40km TT we need to find an extra 20 watts. To ride 1km/hour faster in an IM where we only ride at around 70% of our threshold power this means we need to improve…

Calculate Threshold Power

How To Calculate Threshold Power, Heart Rate, Or Pace Cycling Functional Threshold Power (FTP): Your Functional Threshold Power is by definition the Normalized Power for an all out effort of 60 minutes. However, you can get a fairly accurate estimate of your FTP by doing an all out effort of 20 minutes, then subtracting 5%…

Competing or Completing

If You Race Slow, Who Cares If you think you are a slow, push that thought out of your mind. It’s detrimental to your progress. Being a “slow” runner is merely a state of mind. Don’t let that affect your running. When I first started working with age group and recreational runners in 2009, one…