Search results for: crit workout
Criterium Workout of the Week: Group Ride
The group ride is an excellent training tool for criterium racing.
Read MoreCriterium Workout of the Week: Heat Adaptation
Hot and humid weather is the universal foe that impacts every summer race. Being heat adapted is like having a superpower that allows you to conquer any climate.
Read MoreCriterium Workout of the Week: Mid-season Zone 2
It’s mid-season and you’ve probably been racing lots and can feel that race form coming on strong but it’s probably time to some mid-season Zone 2 training
Read MoreCriterium Workout of the Week: FRC 40-20s
These Functional Reserve Capacity (FRC) 40-20s do an excellent job of providing a training impulse to your anaerobic capacity.
Read MoreCriterium Workout of the Week: Over-Unders
The concept of over-under intervals is to work in a tight range over your FTP for a short period of time and then to alternate to a power target under your FTP and repeat.
Read MoreCriterium Workout of the Week: 30-30s
We like to use these 30-30s or Tabata intervals to really engage an athletes anaerobic system. The explosive efforts are short and unsustainable and coupled with a rest that’s incomplete this workout really quenches the big power thirst of criterium racing.
Read MoreCriterium Workout of the Week: Film Study
Film study has always been an important tool for improving personal and team outcomes in competition. Teams and racers were late to the game but are catching up and now film study is just as important in cycling as it is in other sports.
Read MoreCriterium Workout of the Week: Rest Days
Recovery days are often overrated but are crucial to criterium racing because of the repeated high-intensity efforts. These intense efforts can lead to muscle fatigue, soreness, and even injury if a rider doesn’t allow their body enough time to recover. Recovery days allow the body to rest and repair, reducing the risk of injury and improving…
Read MoreCriterium Workout of the Week: Sprints!
Most criterium races require a high degree of skill and neuromuscular coordination and right in the middle of that Venn Diagram is sprinting.
Read MoreCriterium Workout of the Week: VO2 and Race Winning Intervals
This is a great workout to simulate establishing a breakaway or going for a last lap solo attack.
Read MoreCriterium Workout of the Week: Sweet Spot All-Day- Long
Sweet spot training. Criterium racing is still an endurance event, despite our willingness to make it about explosive efforts. Any event lasting 30 minutes or even 90 minutes is definitely an endurance based sport. So how do we get better at riding for that long? Sweet spot training.
Read MoreCriterium Workout of the Week: Zone 2
Criterium Workout of the Week: Zone 2. What it is and is not.
Read MorePeaking during crit season with Matt Bosman
There’s a few different ways to build your periodization around crit or general road season. Periodization is key in cycling and coaching. Even if you don’t have power, even if you have major A races scattered through the season, periodization of your training and timing where you will peak is a necessity. In Matt Bosman’s…
Read MoreAthlete Highlight: Skyler Mackey takes the win at Natural State Criterium Day 2
SE athlete Skyler Mackey has continued to crush it at criteriums throughout the summer as he prepares for his upcoming cyclocross season. The Natural State Criterium Day 2 in the Pro 1/2 field was no exception as he took the win. Nice, Skyler! He shared some of his experience with us. (Photo Credit above: Brooks…
Read MoreAthlete Key Workout: Patrick Bos
Patrick Bos wins crits. How a rider wins crits is key in what workouts to give them. We have to work out our weaknesses but at the end of the day we win with our strengths. Patrick is a versatile rider but lately we have been seeing success in working his strengths, a hard effort…
Read MoreAthlete Key Workout: Nick Torraca of Elevate- KHS Pro Cycling
Nick Torraca has been on the go and on the road since the week after he finished up classes at the University of Texas at Austin. In order, he’s seen action at: Superior Morgul Classic in Colorado, Memorial Day criteriums in Dallas, TX, Oklahoma City Pro AM Classic, Tulsa Tough, North Star Grand Prix and…
Read MoreAthlete Key Workout: Brady Reed
Brady Reed’s 60-90 minutes, Easy Endurance Ride. With a string of criterium racing weekends coming up, Brady has systematically prepared himself for the repeated high intensity efforts they’ll demand over consecutive days. This preparation started months ago, and we don’t want to let the training load go to waste for later road racing, so Brady…
Read MoreAthlete Key Workout: Nate Taggatz
A couple weekends ago in Colorado was the Wheels of Thunder Criterium. We saw Nate Taggatz or Rio Grande Elite Cycling Team make the break with Gage Hecht and Dan Holloway, lap the field, and then get in further moves to try and get away from the competition. Nate Taggatz ended up 3rd in a classic…
Read MoreAthlete Key Workout: Pablo Cruz
Sometimes, you just have to do some hard riding. In this week’s workout highlight, we’ll take a look at a late build phase workout done by Pablo Cruz of Midwestern State University in preparation for the USA Cycling Collegiate National Championship. Prior to this workout, Pablo had already done some 200+ hours this year, in…
Read MoreIntervals for Criterium Racing
With the season ramping up in SoCal and beyond, it’s time that many bike racers want to improve their crit racing fitness and make the most of workouts in the coming heat. The best way to improve your criterium skills is to mimic the demands of the racing itself. Crits are fun, FAST, and short.…
Read MoreTulsa Tough Training
Offical Saint Francis Tulsa Tough Training Partner Success is not given, it’s taken. It’s a ruthless pursuit that requires everything you’ve got – body, mind, and soul. Download the free Tulsa Tough training guide or connect with Source Endurance coaches to help you unlock your potential, identify your weaknesses and guide your training process to…
Read MoreEliel Factory Team (EFT) Member Benefits
Eliel Factory Team (EFT) and The Road Less Traveled (TRLT) Member Benefits Get ready to unlock your next gear. Source Endurance is excited to enable your cycling ambitions by making sure you have exceptional days when they matter to you. Here’s how: Athlete-Centric Approach: Source Endurance’s team of experienced coaches and cutting-edge testing services will…
Read MoreSoCal Race Season: Are you ready?
January marks the beginning of SoCal race season. If you’re still riding base miles, it means you’re behind and it’s time to spice up your training with some higher intensity crit-specific workouts.
Read MoreDr. Echo Dahl Rowe’s Leadville Trail 100 PR, 8 Years Later
Of all the athletes I’ve ever worked with, Echo’s drive to succeed in whatever she chooses is among the very best. This need to succeed is directly reflected in her work ethic and can be seen in everything she does.
Read MoreBrody McDonald: U23 World Championship Road Race Prep
Brody McDonald is one of the favorites to win the U23 World Championship road race in Glasgow. In this article, we take a look at his training and preparation for the race. We discuss his focus on volume and zone 2 training, his on-the-bike nutrition, his racecraft, and his taper. We also give our predictions for how he will perform in Glasgow.
Read MoreTulsa Tough’s FASTEST LEAD OUT
Tulsa Tough is the biggest and most prestigious weekend of criterium racing on the planet. It is a destination race for the best-in-class and the best criterium teams send their most valuable riders to vie for the glory at the races. But who has the fastest, and by proxy, the most dominant lead out?
Read MoreAthlete Highlight: Dean Parker- the F.O.G.
I’ve worked with Coach Adam and Source Endurance for almost 11 years. I just turned 71 this year and it has been amazing to see how Adam has modified my training as I aged.
Read MoreWhich Training Methodology Best Improves Your Performance. Systematic Review
The general concept of leveraging different training methods to improve Functional Threshold Power (FTP), VO2 max and ultimately performance is immensely important to every endurance based performance athlete. Until now a direct systematic review comparing Traditional Periodization, Block periodization and day-to-day programming has been never conducted.
Read MoreCoaching Services Tier 4
Tier 4 Coaching is for the athlete who demands attention to fine detail on a daily basis as they reach to attain their highest performance while achieving their goals. Tier 4 Coaching Service eclipses all other service models by offering daily communication (phone, email, video, text, etc) and the utmost attention to detail at all levels of sport, including but not limited to: lifestyle interactions and their effects on performance, preparation, training, racing, recovery, and race strategy/ tactics.
May be eligible for tax-free HSA/FSA reimbursement
Read MoreCoaching Services Tier 3
The Tier 3 Coaching is our most popular service offering and is for the experienced athlete looking to push their boundaries of fitness and performance. Featuring increased consulting frequency you will develop a strong coach- athlete relationship as you are delivered towards your fitness and performance goals.
May be eligible for tax-free HSA/FSA reimbursement
Read MoreIncorporating other cycling disciplines to improve your cycling performance
Perhaps you are in the middle of a training block and your fitness is starting to plateau and stagnant or maybe you’ve been road riding the same loop day in and day out and motivation is starting to wane. Picking up another discipline of cycling might be just the right move to boost fitness and…
Read MoreHow to Attempt the Hour Record
In this modern Covid-19 era, lack of motivation for training is a very real thing. Competition in a “normal” race format has been thwarted and group rides are also a distant memory. There are two options for training at this moment: let your training routine be dictated by the lack of racing, or set tangible…
Read MoreAdjusting goals and event predictions
2021, the first year of the new world, and we’ve been through a ton and we’re not at all out of the COVID woods. With everything that has happened in 2020, it’s easy to lose sight of what life was like and where we are heading for next year. There are many things that are…
Read MoreCycling Training Plans
SOURCE ENDURANCE TRAINING PLANS Source Endurance Cycling Training Plans These sport specific cycling training plans are designed by our licensed cycling coaches who not only have advanced degrees in fields like exercise science and nutrition, but years of experience coaching pro cyclists. In addition, most of our coaches race at an elite if not pro…
Read MoreImprove Your FTP
Maximize your Functional Threshold Power Functional Threshold Power (FTP) on the mind? FTP is arguably one of the most important performance indicators we have. Thus, improving and comparing FTP is a natural desire. We’ve assembled a range of resources, training plans, and coaching to answer key questions like: Why does FTP matter? How long does…
Read MoreUtilizing Indoor Training Apps for Coaching
Source Endurance launched a free guide titled Utilizing Indoor Training Apps for Coaching, written and designed by Colorado-based senior coach Zack Allison. This guide evaluates the smart trainer and all the apps and tools that have come in its wake. Designed with cycling and triathlon coaches in mind, it is also beneficial for the devoted…
Read MoreWhen To Start Training For Next Season And Why
Now. The time is now. As coaches and athletes, fall or early season is training season and this is the most exciting time of year. We can look back at last season and be objective in looking at the data and seeing what worked and what didn’t. We can sit down and map out the…
Read MoreUtilizing winter sports for BWR training
I’m going to paint a picture and it may resemble your situation. Minnesota in February. You’re working during the day, watching the weather, and it does not look good for your weekend ride like it did in July. Looks like another evening on the trainer. You’ve found Zwift, you’ve tried TrainerRoad, your coach writes some…
Read MoreKristen Arnold
Kristen is now a level 1 USA Cycling coach as well as a Registered Dietitian specializing in sports nutrition and the Junior Women’s Road Director for USA Cycling
Read MoreAdam Mills
Level 1 USA Cycling Coach with a long history of clients earning national championships. Masters Degree in Exercise Science and former UCI Director Sportif. He’s also a USAC Coach Educator
Read MoreFilm Study: Cycling’s New Training Frontier
While many sports have benefited from film and video technology for years, and even decades, cycling is not quite there yet. There are a variety of reasons for this, but primarily it’s due to the lack of accessible video and the associated cost of filming or otherwise capturing the correct things in a sport that…
Read MoreRider Highlight: Whitney Allison takes the Most Courageous Rider Jersey at AMGEN Tour of California Stage 1
Whitney Allison of Hagens Berman Supermint Women’s Professional Team recently competed at the AMGEN Tour of California Women’s Race. The three day Women’s World Tour stage race kicked off with a 77-mile pancake-flat loop around Elk Grove, California, where she took the Most Courageous Jersey. How’d the race go down for you? The AMGEN Tour…
Read MoreUtilizing winter sports for cycling training
I’m going to paint a picture and it may resemble your situation. Minnesota in February. You’re working during the day, watching the weather, and it does not look good for your weekend ride like it did in July. Looks like another evening on the trainer. You’ve found Zwift, you’ve tried TrainerRoad, your coach writes some…
Read More13 Ways Hiring Source Endurance for Coaching is Different than Simple Programming
Hire a Coach Today As endurance athletes, it’s easy to get caught up in what other people are doing that has worked for them. Many are also, unfortunately, familiar with the experience that what worked brilliantly for a friend has worked poorly for you. We’re also familiar with the idea of one-time-purchase training programs, which…
Read MoreYour Recipe for Success for Cyclocross Season
Let’s get right to the point. Cyclocross racing is just around the corner. If you haven’t started training specifically for cyclocross yet, you’re either late to the game or peaking for a late season race. Nonetheless, with the upcoming cyclocross season rapidly approaching, you’ll want to make sure your focus is where it needs to…
Read MoreRider Highlight: Sonja Johnson smashes Unbound Gravel goal by nearly two hours
Sonja Johnson recently competed at the Unbound Gravel, the famous 206.7 mile Gravel Race across the Flint Hills of Kansas finishing in the top 10 overall for women and beating her personal goal time by nearly TWO HOURS. And all on about 12 hours of training per week. She kindly shared her prep and race…
Read MoreRider Highlight: Thomas Wavrin climbs his way to 9th GC at Tour of the Gila
Anyone familiar with the road scene in the U.S. is well familiar with how brutal Tour of the Gila is. Thomas Wavrin had an excellent race despite coming from wintry Wisconsin and spending a lot of time on the trainer. It takes a lot of mental toughness to get through Gila in general, but Thomas stayed…
Read MoreRider Highlight: Eric Marcotte, Jamis Pro Cycling
Eric Marcotte is a household name for anyone who follows the American road racing scene, with two national titles to his name in both the US Pro Road Race and Criterium. Marcotte also owns a chiropractic office and balances working and running that business with racing professionally for Jamis Pro Cycling. We interviewed him recently…
Read MoreAnaerobic Capacity's Role in Cyclocross Racing
When you are pedaling in a cyclocross race, how often are you thinking “man I’m barely anaerobic….this is sustainable…” Pretty much never. When deep in a cyclocross race you are going from coasting, to a near max effort, to coasting, to running anaerobically, to deeply anaerobic again. While we can name 10 things that will make…
Read MoreFunctional Threshold Power (FTP): What Can it Tell Us?
As a bike racer, or even a recreational rider, lactate threshold, commonly called functional threshold power, or FTP, is something you have almost surely heard about. A rider’s FTP is the maximum number of watts he or she can hold steadily for roughly an hour. While not precisely the same in terms of physiological definition,…
Read MoreWhy midseason is the perfect time to hire a cycling coach
Mid-season. At this point, often the initial excitement of racing has worn off and you start to feel increasingly tired with each race. With several great events left you this season, you want to eek out everything you can without hating your bike by the end. Contrary to popular belief, mid-season is a perfect time…
Read MoreRider Highlight: Trey Harrison wins the VeloTek Grand Prix Stage Race
Source Endurance Master’s athlete Trey Harrison recently competed in and won the Master’s 40+ category at the VeloTek Grand Prix Stage Race. Great work to Trey and his team. Best wishes for the Dirty Kanza! Name: Trey Harrison Event & Category: VeloTek Grand Prix Stage Race Master’s 40+ Brief event/course description: 3-stage stage race. 0.7 mile uphill time trial…
Read MoreCase Study: Using Intervals to Correct Deficiencies
The idea of “threshold power” or any one of its analogous titles has been seen as an end-all, be-all by too many athletes, coaches, and competitors in endurance based sports, particularly cycling. However, at the elite level, many of these general fitness and performance markers fall to the wayside, and for good reason. When examining performance at the…
Read MoreOften Discussed, Never Explained: Base Training, Part 2 of 3
Part 1 established what base training is, and for those who have the time to ride them, base miles are highly effective for a few reasons. Low intensity, high duration training provides a low muscular stress alongside a high aerobic stress, making athletes fitter while maintaining relative freshness in the legs, when compared with high…
Read MoreAthlete Highlight – Nate Prewitt
Nate Prewitt and I have been working together since the beginning. The very beginning, even before gaining a degree in Exercise Science I helped Nate get some training plans down on paper. Like from the movie Ninja Turtles when Master Splinter and Michelangelo drank the toxic waste and grew into lean, mean, fighting machines, Nate…
Read MoreOffseason Training, Don't Waste Your Base (2 of 2)
Once it was observed that many of the benefits seen with longer and easier training sessions were also seen with shorter and harder workouts, the next step was to identify which changes do and do not occur among the two training modalities. By analyzing training adaptations at different intensities in individuals of various fitness, multiple changes occur…
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