Let's start with sprints for our first workout of the week. Why practice sprinting. It take an energy system and that can help you improve your all around fitness. These sprints are 10 to 15 second long with a rest 2 minutes long. Do this 3 Sprints and a 5 minute rest and repeat 3 then a 10 minute recovery and repeat the all that for a second set of 9 more sprints.


Tempo or Sweet-spot

Tempo is done at 85% to 95%of your FTP. This will improve your resistance to fatigue at higher power outputs over longer periods of time. After a 10 minute warm up we will do a 12 minute interval and rest for 3 minutes and repeat tow more times for a total of 3 intervals.



A endurance workout is not about riding hard and fast. It is about going long. Aerobic endurance workouts help to improve oxygen delivery and increase muscular resistance to fatigue. For this workout we will warm up by slowly increase to about 60 to 70% of FTP and ride steady at pace for long periods of time. As you ride more you can make these rides 3 to 5 hour long.


These workout are just a start. For the sprints they can be made longer or add more of them and even shorter recovery time as you improve over time. The same with tempo sweet spot workouts. As you improve you wand to make each interval longer and can even go an hour to each interval. the endurance workout you can just add 15 minutes each week build up to as long as you need.

These training drills will get you faster on the cyclocross bike and designed to be done off-road. Keep in mind they are hight intents drills. So make sure you are nicely warmed up before you start.

Micro Intervals

If you think about your efforts of a cyclocross race. You have flat out sprints, you have longer efforts and there are times when there is no power applied to the pedals. So short 20 second efforts would be beneficial. For this you want to find a short hill, about 20 seconds long part of a small loop. Ride into it then run up the hill and jump back on and sprint for 10 seconds. Try to do 3 sets of 8 and build up from there. This will depend on your level of fitness.

The Loop

Being specific by setting up your own mini cyclocross course. This will not only improve your fitness but will help you with your cyclocross skills. So we want to do is make a lap that will take about 5 minutes to complete. On that lap we want a run-up and anything that would be in a cyclocross race. One Lap flat out and a Half a lap to recovery then Repeat 3 to 8 times.

Start Drills

Drill number 3 we will also help with clipping in. Let find a flat area put one foot in and start and clip in and sprint for 30 seconds and then hold 10% over FTP for 90 seconds after that turnaround and go back to the start and repeat 5 to 8 times. This will prepare you for the effort that you will need at the start of a race.


This final session can be done on the indoor trainer or outdoors. We will hold ramp up our heart rate threshold and hold for 20 second and then let off but just to let the heart rate drop off about 10 beats per minutes and back up for 20 second. We will repeat for 20 minutes.

for these drills you will need a 5 to 10 minute warm-up and cool down.

1. Quality data

A power meter measures how hard you’re working regardless of the terrain, the weather, your fitness, or any other factor, and it will give you figures that you can compare over time to accurately gauge your progress. Your speed over a set course can be affected by a headwind or tailwind, for an example, giving you a false impression of your fitness, but measuring power it tells you exactly what your output is.

2. Help optimize your training time

With a power meter it takes the guesswork out of your training efforts, allowing your training time to be efficient. You can plan exactly what you need to work on, then go out and do it, Get your cues from the numbers on your bike computer or indoors with your PC or Mac.

3. Pace yourself with power

You can use a power meter to help pace on a long climb or an event. If your training tells you that you can hold 250w for an hour, for example, you can work out a strategy for your next 25-mile time trial based or 100-mile event based on that.

4. Weaknesses in the Power Profile

A power meter helps you identify your weaknesses. If your sprint power are lagging behind other areas, there’s no hiding from the numbers so you know exactly what you need to work on in your power profile.

5. Getting some rest

A power meter can if you when you need to rest. For example, if your heart rate is higher than normal for a specific power output, it could be that you need a recovery day.

Eating healthy requires you to be
educated and smart about what eating healthy actually
Being food smart isn't all about
learning to calculate grams of carbs, fats or protein,
and counting calories and studying labels.

Eating healthy is about balanced and eating in
moderation, eating healthy meals at least
three times a day. Eating healthy is eating many
different types of foods, not limiting your self
to one specific food type or food groups.

Eating healthy requires you a little bit of leeway.
You might eat too much or not enough. You might
consume foods that are less or more nutritious.
However, you should always fuel your body and
your brain regularly with enough food to keep
your mind and body, strong and alert.

A healthy eater is a good problem solver. Eating
Healthy you will learn to take care of themselves
and their eating with good judgment and making
wise decisions. Eating healthy is always the way
you will eat, and know the effect that it
will have on your body.

You should always remember that restricting food
in any way is always a bad thing. Eating healthy
is a way of life, something that you can do to
enhance your body and your lifestyle. If you've
thought about making your life better, Eating healthy
is just the place to start. You'll make
life easier for yourself, those around you, and even your family.

If you enjoy taking part in mountain biking racing tournaments or like the feel of adrenaline pumping through your veins as you race up steep terrain, mountain biking racing bikes have been created especially for you! These bikes are put together very precisely and manufacturers of all the prominent brands out there do so in such a way to ensure that both the experts and the beginners have everything they need. In other words, the comfort and performance levels are never low, no matter what activity you decide to indulge in!

Before engaging in a mountain biking racing, there are some things you clearly need to know.

Here are a few things to consider:

• Mountain biking will reduce your risk of coronary heart disease

• Pursuing a bike training routine two to three days per week will trim and tone your leg muscles

• A consistent cycling program will increase your stamina and improve your ability to carry out your day-to-day activities more effectively

• If you are interested in weight loss, mountain biking will reduce those unwanted pounds while increasing the strength in your legs

• Mountain biking will cause you to sweat, which will help eliminate the toxins in your body

• Working out on your bike will lower your blood pressure, and reduce your stress and anxiety levels

• Cycling will increase your "good" cholesterol (HDL), and reduce your overall cholesterol score

Let’s now move on to the types of mountain biking racing bikes available.

Below Are the Types That Are Available for Mountain Biking Racing Bicycles

There is a wide range of mountain bike racing bicycles that are available and the one that you will be best with greatly depends on what you intend to do as this will determine your requirements.

There is also a wide range of different tires that are available and again the ones that you require will be determined by what you intend to do with the bike.

Most of the mountain bike bicycles offer a vast amount of toughness and endurance. There are some mountain bikes that have twenty six inch wheels and some have twenty nine inch wheels. The twenty-nine inch wheels tend to be wider and knobbier than what is in the original bikes.

If you pay close attention to the characteristics of the mountain bike bicycles than you will more than likely notice that the wider wheels make the bikes fitter and safer for racing over rough terrain.

These bikes are rugged and they are designed to be resilient and these are also important factors and this is also thought to be the reason why these bikes are able to deliver an outstanding performance.

There are a lot of mountain bikes that are lightweight although they are stiff so they provide a machine that is better at climbing and faster at accelerating whilst still being able to absorb vibrations. The mountain bikes are also available in a wide range of colors, styles and types and most of the bike look unique.

Some of the most popular colors are black, sky blue, yellow, sating grey, vivid pink and red, however the list of colors are endless so there is something available to suit all tastes.

The most common mountain bikes are the Barracuda, rocky and the haro giant however it is not necessary to go for one of the major brands of mountain bike in some cases a basic bike will do the jobs just as well.

I wish you a happy mountain biking racing session. Thank you!

Written by: trialpuz

In all my years, I have never seen any form of racing as spectacular and fun as cyclocross racing. The sport is a 60-minute off-road race involving modified bikes and obstacles. Also, there are parts of the race where you will have to lift your bicycle over your shoulder and run.

Cyclocross racing was popularized by the French National Championship in 1902, but it was born at the end of the 18th century. Currently, this sport has gained worldwide fame, and the next cross league is just a few minutes’ drive from your home. The good thing about cyclocross racing is you do not have to take special training classes. Despite having professionals amongst them, most people show up just to ride their bikes and have some fun.

Most races take place between March and September, and unlike other sports, the rookies can mingle with the elite, and all ages and levels have their category. Races range from women to veterans, young riders, and seniors so everybody gets to race against equally equipped riders. Seeing that the contest is off-road and involves carrying your bike while jumping obstacles, a little preparation would go a long way to ensuring you finish the race safely and among the winners.

The Bikes

It’s not only the bikes that are different; even your shoes have to be different. Seeing that the race can take place in a muddy area, your shoes need to have a chunky sole to grip the mountain bike clipless pedals used on the bike. The pedals still work even when clogged with mud.

Also, cyclocross bikes have re-routed cables to keep them away from mud and excellent braking power thanks to cantilever disc brakes. The reason most racers love these brakes is due to their durability, great stopping power, minimal servicing, and pad life. Simply put, cyclocross bikes are modified to not only conquer the terrain but give the racers control and stability as well.

How is it Different from other Bike Races?

Cyclocross is unlike any other form of bike racing, and the first differentiating factor is the mud. Other bike races are usually on a track or a tarmacked road and involve no obstacles. Cyclocross racing is the opposite; it’s fun with a little dose of suffering. Also, the kind of bike used in a cyclocross race is way better than the one used in a road or mountain bike race.

Not to mention, a regular road race requires special commitment. If a rider cannot hold the same pace with the pack after 30 miles, they are pulled out of the contest after being lapped. It doesn’t sound like many people go into such a race to have fun.However, cyclocross is friendlier. The string of riders is always within sight, and while you may not be competing to win the race, there will always be people around you to compete with and try to edge out in the last sprint. Lastly, seeing the race is just a drive away from your home, your friends and family can give you an extra boost by adding to your cheering squad.

Cyclocross racing is not all about the mud; the courses feature different surfaces such as tarmac, sand, gravel, and dirt. As long as the trail is off-road and safe, you can have a cyclocross race. Thanks to the internet, you can now find or even join a local league and participate in these amazing races at any time.

Written by: DaviSharpe

5 Metrics To Analyse Your Power Data

The amount of data you get from a power meter after your ride can be confusing and overwhelming when you are just starting out with a power meter. So this is how you could analyze your data to help you get faster.

Here is a list of the key Metrics to take a look at:

Normalized Power is an estimate of the power you could have if you maintained a constant power. Taking account when you are costing. The same physiological cost if power was perfectly constant.

1 hour @200w  Average power is 200w and Normalized is 200w

20 mins 100w/ 20 mins 200w/ 20 mins 300w Average is 200w and Normalized is 240w

It shows that you have dug deep for the last 20 minutes

Intensity Factor is the measurement of how intense you ride was. This will tell you if you wanted to hard enough or you went easy enough. it is your normalized power/FTP = Intensity factor. An IF of 1 means you road at 100% of your FTP for 1 hour. If you see an Intensity factor of .9 that means you road at 90% of you FTP for 1 hour.

If you go for a ride and your normalized is 210w and your FTP is 280w your IF will be 0.75, 3 months later you do the same ride and you ride the same 210w and you FTP is 300 now the IF will be 0.70 making it easier. so to get fitter you will have to ride harder.

Training Stress Score tells you how you are working for that day and is a calculation of your Normalized Power, Intensity factor and ride time. you can use TSS to plan your weekly total and your monthly total. You can even plan your whole year to peak for an event or events.

Training Peaks have software to do the calculation for you.

TSS = (sec x NP® x IF®)/(FTP x 3600) x 100


Variability Index this will show you how smooth you paced was during a race or workout. A time trial should have a VI of 1.05 or less and a road race or criterium could have a VI of 1.1 or high.

normalized power/ Average power = Variability Index

These formulas are TrainingPeaks.