How do I adjust my training plan following time off?

When life events, illness, and even injury get in the way of your training, Coach Chad Timmerman shares his advice to help you get back on track. Adjusting your training plan following time off boils down to two things: How much time you’ve missed and what derailed your training to begin with. How do I…

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Training Plans Update: Get Faster for Your Climbing and Rolling Road Races

Climbing Road Race and Rolling Road Race plans have been improved to fall in line with the newly revised Base and Build plans and be more specific to your race goals. What’s New In the second round of Specialty Plans updates (the Century plans were the first of the Road Specialty plans to be updated),…

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How to Train for Dirty Kanza & Newly Improved Century Plans

Train for Dirty Kanza with training advice and plan recommendations from Head Coach Chad. Fitness Required for Dirty Kanza As with all ultra-endurance cycling challenges, a strong aerobic endurance is paramount. The epically long solo gravel grinder that takes place each year in the Flint Hills of East-Central Kansas known as Dirty Kanza is no…

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Training Plans Update: Newly Revised Build Plans

All cycling-specific Build phase training plans have been improved to fall in line with the newly revised Base plans and be more specific to a rider’s performance goals. What’s New Coach Chad has revamped all Build phase training plans (this does not include triathlon plans) for riders who have completed their Base training and are ready…

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Strengthening FTP Through Sweet Spot Training

Training in the Sweet Spot power zone is one of the most effective ways an athlete can improve their aerobic capabilities. Sweet Spot training is used to consolidate, or solidify, all the mixed types of training seen in a structured training plan. The idea is that an athlete can use Sweet Spot work to strengthen…

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Breaking 8 Hours with World Class Triathlete Matt Russell

Matt Russell is one of the fastest triathletes in the world today. As he prepares to kick off his 2017 race season, there’s one goal dominating his focus: to break 8 hours at the IRONMAN Texas North American Championship. Known for its punishing heat and humid conditions, IRONMAN Texas is a grueling event. 2016 storm…

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The Science Behind Getting Faster and Breaking Through a Fitness Plateau

The infamous fitness plateau is a state no athlete wishes to face. We’re going to make sure you never find yourself there. Throughout this discussion, we will introduce two foundational theories to understand what happens to our bodies when we train. By doing so, we aim to illuminate why certain practices yield results, while others achieve…

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24-Hour World Champion Sonya Looney Trains Indoors and Wins

Sonya Looney is no stranger to being on the bike for long hours, but the 2015 WEMBO 24-Hour World Champion admits she could barely get through an hour-long indoor workout in the past. Structured training with TrainerRoad and the Wahoo KICKR changed that. “I can now ride my bike inside and it doesn’t feel like…

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Can You Have a Lower Weekly TSS and Still Get Faster?

High Training Stress Score (TSS) is the only way to become a faster cyclist, right? This can be true in many cases, but it’s largely dependent on the types of stress, when you apply it, and how well you manage it. A lot of people get hung up on the numbers. And that’s not to…

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Sweet Spot Base Training Plans Update

Long weekend endurance rides have been replaced with shorter Sweet Spot workouts across many Sweet Spot Base plans, and our high-volume Sweet Spot Base plans have been drastically reworked. Which plans have been updated so far? Roughly half of all training plans include long endurance weekend rides. Currently, minor updates have been made to Sweet…

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