Author Archives: Chelsea Hejny

Chelsea Hejny is a writer who covers cycling and training topics. When she’s not interviewing cycling experts and coaches for an upcoming article, she’s helping share TrainerRoad’s latest and greatest content, like the Train Smart, Get Fast email series. Sign up for it to learn how to become a stronger cyclist.


Why Is There a TSS Drop from High-Volume Sweet Spot Base to My Build Plan?

Answer: The High-Volume Sweet Spot Base plan has a very specific training load, in both volume and intensity. This allows for a very high TSS relative to all other training plans. This high training stress score does not translate directly to other plans, including those in the Build Phase. High-Volume Sweet Spot Base is in…


Why is TSS Reduced Between Training Phases?

Answer: FTP increases and applying different forms of training stress require small planned decreases in TSS to maximize training benefits. Reduce TSS Between Training Phases to Get Faster Within a progressively structured training plan, each new week sees a slight increase in the overall amount of stress (TSS), while each workout sees a similar bump…


How Do Outside Rides With Higher TSS Affect My Plan?

Answer: Riding outside generally means a higher intensity and higher TSS than a plan’s prescribed structured workout. Depending on a rider’s goals, their outside ride could hamper later workouts. It’s really a question of what you want to get out of your rides and how much time you’re willing to dedicate … If you’re looking…


Progressive Training for Cyclists: Scientific Support for the Base, Build, Specialty Cycle

To get faster, our training has to inspire physiological adaptation in our bodies. This adaptation is spurred by various forms of stress we undergo during cycling training — as long as said training disrupts the body’s state of equilibrium, aka its physiologic homeostasis. Disruption is most effectively achieved through progressive training — the foundation for…


TrainerRoad for iOS and Android is Elegantly Redesigned

Get faster with the elegantly redesigned TrainerRoad for iOS and Android. As the saying goes, “The details are not the details, they make the design.” Countless improvements — some so minor even the most veteran TrainerRoad athletes could miss — were made to enhance the way you train on your favorite iOS and Android devices.…


New Feature: Sync TrainerRoad Rides to Garmin Connect™

TrainerRoad now allows Garmin Connect™ users to automatically export their training files. When you connect your TrainerRoad account with Garmin Connect™, all your future completed indoor workouts will automatically export and be viewable on Garmin Connect. How to Automatically Sync Your TrainerRoad Rides to Garmin Connect Log into TrainerRoad to access your Account Profile. Select “Ride…


Get Faster for Crit Races with the Criterium Plan

All Criterium Specialty training plans have been improved to be more specific to your riding and racing goals. What’s New All Criterium plans include dedicated taper and race weeks. Specifically, week 7  of your plan is suited to B-priority events at any time; and the final week, week 8, is suited to A-priority events. Each…


Getting Faster for Reasons Beyond the Podium — Spotlight on Pete Morris of Team Clif Bar Cycling

Ninety percent of the time Pete Morris lines up at a race with priorities greater than crossing the finish line first. When it comes to riding his bike, the humble powerhouse who races for Team CLIF Bar Cycling has other measures of success. If you would have told Pete Morris eight years ago he’d be…


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),…


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…