Trainer Road is an immensely popular online/software based training suite for indoor cycling. It offers hundreds of workouts which focus on all areas of cycling performance from aerobic endurance to sprints intervals. With so many workouts to choose from, it’s hard to know which ones to choose and which are the most effective for your particular training goals and needs. This post will cover not only the some of the best workouts in the Trainer Road library for each training zone but also some ways to decide which workouts will work for your training goals and how to fit them into your training plan.Endurance TrainingEndurance training is often referred to as ‘Base’ training in periodization training models. It is typically the basis for all training plans and is used to develop a foundation on which anaerobic and neuromuscular training is built. Base training primarily encompasses three types of workouts, Classic Base, Sweet Spot Base, and High Intensity Interval Base Training (see my article on base training for more information on these).

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Trainer Road has a significant number of workouts that are effective for these types of workouts and many that are not.Classic Base WorkoutsThese workouts focus mainly on Zone 2 endurance rides lasting from 2-6 hours. These are very basic and boring rides to do on a trainer. For this type of training, a specific workout is not necessarily needed. Just get on your bike and keep your HR or power in zone 2 while watching some Netflix or a movie. For some variation, however, Trainer Road offers a few good endurance rides that vary their output slightly to keep things just a little bit more interesting.2-3 Hour Endurance Rides (less than 2 hours is not effective for zone 2 training)Boarstone – a 2 hour endurance workout with some minor variation in effort. There are three variations to the basic workout (+1, +2, and +3).

The second and third variations increase the intensity slightly pushing the peak effort into the bottom end of the sweet spot/tempo zone. These two variations are good for those who have already worked up to 4-6 hour endurance rides and are looking for something a little more challenging while still riding for longer durations. The first variation has four sprints near the end of the workout. These are good for those who compete in road races where sprint power after a long ride is necessary to win the race.3-5 Hour Endurance RidesMaclure – a 3 hour endurance ride which features four 11 minute intervals of slightly elevated effort but still staying well within zone 2.

This a good workout for those whose endurance base is well developed but have recently updated their FTP to a higher number. The elevated endurance intervals will help to adapt to the higher endurance load as a result of the increase in FTP.Big Mountain – a 3 hour endurance workout which features slight but constant changes in effort. These changes help simulate real world riding conditions where rolling hills are abundant.Highland – a 5 hour endurance ride with three variations. Each variation includes slightly different intervals similar to those found in Maclure. The third variation includes 30 minute tempo intervals interspersed throughout the ride. These intervals not only make the 5 hour ride more interesting but add an element of difficulty to maximize the effectiveness of the workout.Sweet Spot WorkoutsSweet Spot workouts have become the staple of a good training program.

Recent research has shown that riding at just below FTP or LTHR is the most effective way to increase power at threshold and aerobic endurance. These workouts are shorter and less time consuming than Classic Base workouts and require more focus and motivation.

When looking for sweet spot workouts, make sure the work intervals are at least 12 minutes in length. Many of Trainer Road’s SS workouts feature intervals that are too short to elicit adaptation. 5-10 minutes at this work rate is too short for these types of workouts.Eichorn – a one 1 hour workout featuring two 20 minute sweet spot intervals.

This a great workout for those with limited time. Sometimes weekends get hectic with family obligations, housework, etc. If you are not able to get in your normal 2-3 hour long ride, Eichorn is a great alternative if you can spare an hour.Smith – 1.5 hours workout featuring six 10 minute intervals at near (or at) FTP. While these intervals are cutting close in terms of length, the rest intervals are so short that they are still effective.

This is a tough but effective workout.White +2 – This variation on the basic White workout is 1.5 hours of tempo/sweet sport work. It is not an interval workout but instead features 10minute segments of increasing difficulty beginning in the low tempo range. There are no rest intervals making this workout a challenge but also a great workout for TT and triathlon specialists.Logan – 2.5 hours workout featuring five 20minute sweet spot intervals. This the perfect sweet spot workout and one of my all time favourite Trainer Road workouts. The length of the intervals and the recovery period make for a tough but doable workout that leaves you feeling just the right amount of tired.

This isn’t an easy workout and it does take up a little more time. Make sure you have some food nearby (I like to munch on crackers and dried cranberries during the recovery intervals) and lots of water or sport drink.Pendleton – 3 hour workout featuring seven(!) 20 minute sweet spot intervals with only three minutes of recovery between intervals. This is one of the toughest and most rewarding workouts in the Trainer Road library.

It’s not a workout that can be done all the time, nor should it be. But for those who use overload training, it’s the perfect workout for the first day back after a recovery week. Unless you are very strong and have already done this workout several times, it is not the recommended to incorporate this workout into the final week of a hard training cycle.

Your body will be too fatigued already to get much benefit (if you can even finish) and may put you at risk for overtraining or NFOR (non-functional overreaching).Hight Intensity Interval WorkoutsHIIT workouts have become popular for their ability to develop aerobic capacity and endurance in a very limited timeframe. These workouts are difficult to do correctly as they require the right amount of work effort and recovery time. Too much recovery and they become anaerobic sprint workouts. The standard HIIT protocol used for increasing aerobic endurance is the Tabata interval. Designed by Professor Tabata in a research trial to determine the effectiveness of HIIT workouts on aerobic endurance.

The standard protocol is 20 seconds of high intensity output followed by 10 seconds of rest.Foerster – 1 hour workout featuring short high intensity intervals followed by short rest intervals. This workout bends the typical HIIT Tabata protocol almost too far but there is still value in its implementation.Spanish Needle – 1.5 hour workout featuring 15 seconds at 150% of FTP and 15 second rest intervals. This workout is about as close to a real Tabata interval that you will find on Trainer Road. It’s a very tough workout and you might even puke if you get through the whole thing following the correct power levels.VO2 Max TrainingThese workouts target VO2 max and are designed to increase both oxygen uptake and power at VO2 max.

There is conflicting research as to how trainable the VO2 system really is but these types of workouts have been shown to increase performance at both VO2 max and increase power at threshold. Trainer Road has several workout designed to tax the VO2 system but like SS workouts, it is important to note the duration of the intervals. The VO2 system is typically maximum sustainable power for 3-8 minutes or approximately 106-120% of FTP. Intervals lasting for less than 3 minutes do not tax the VO2 max system enough to elicit adaptation. A good rule of thumb is to consider ratio of duration to work rate.

Short 3 minute intervals should have you working at the top end of the VO2 max zone (approx 120% of FTP) and longer 5-8 minute intervals should have you working at the lower end of the zone (approx 106% of FTP).Dicks – 1 hour (approx) workout featuring five 8 minute VO2 efforts with only one minute of recovery between each interval. The intervals are at the bottom end of the VO2 max zone but because of their duration and minimal rest period, it is a tough but effective workout. I recommend increasing the workout intensity (bottom right corner of the workout screen) by 1 or 2% to really tax the VO2 max system effectively.Langley – 1 hour workout featuring five 3.5 minute VO2 max intervals at 120% of FTP with plenty of recovery.

The workout is difficult but easily doable because of the long recovery periods.Charybdis – a 1 hour workout featuring two sets of 3 minute intervals at 120% FTP. Rest intervals are 3 minutes long with an 8 minute recovery between sets. This workout is tough and effective.

It’s a little more challenging than Langley but the shorter rest intervals maximize adaptation.Cartwright – a 1 hour workout consisting of four ten minute intervals. While not a standard VO2 max workout these intervals climb from just below FTP up to 112% of FTP. Starting from a higher intensity and moving into the VO2 max zone is a good way to develop fatigue resistance and build power at both FTP and VO2 max. I suggest increasing the workout intensity by 1-2% for a really great and effective VO2 workout.Anaerobic Intervals. My standard setup: dried cranberries, crackers, caramilk and extra bottles.Anaerobic training is the basis for short high intensity output. It is an important part of criterium and road racing. While triathletes and TT specialists might not need anaerobic endurance as much as road racers, these intervals are excellent for general heart health.

High intensity intervals of 30 seconds to 3 minutes promote heart health. They help to prevent heart related health problems and can increase life expectancy. Typically anaerobic endurance requires at least 1.5 minute intervals at above 120% of FTP in order to see adaptation. Maximal efforts are usually 2.5-3 minutes in length. Look for workouts with some variation in interval length.

Workouts that make use of ladder style intervals (increasing intensity and decreasing duration or the reverse) are very effective at taxing the anaerobic system to produce adaptation.Sufferest Downward Spiral – 1 hour (approx.) ladder intervals descending from 2 minutes to 15 second in length. This workout is part of the Sufferfest series and can be used in conjunction with their video series (at a cost). For the TR workout, no purchase is necessary to use the workout without the video. The descending ladder intervals will work to exhaust the anaerobic system and increase endurance at this intensity zone.Bird – a 1 hour workout featuring three sets of 5 minute intervals at 130% FTP with only 1 minute of rest between.

This workout is difficult on its own but to really get a solid anaerobic workout I suggest raising the workout intensity by 5-10%. You may only be able to get through one or two sets with an increased intensity but you will be taxing the anaerobic system more effectively with such short intervals.Kephart – a 1 hour workout that simulates real racing conditions and develops both endurance at FTP and anaerobic endurance. It features five sets of 15 minute intervals. The work intervals bring you up to 125% of FTP with brief 15 second rests at 88% FTP. This is very similar to the kinds of conditions racers will experience in short fast criterium races.Crane +5 – a 1 hour (approx.) workout that consists primarily of supra threshold intervals. Short 30 second bursts at 175% of FTP are followed by 3 minute intervals at 105%. These intervals, while not specifically designed to tax the anaerobic system, will help with attacking and establishing breakaways in racing situations.

They can also be used to practice standing start track pursuits.Sprint PowerSprint power is something that really should be developed on the road. The physical action of sprinting puts a lot of pressure on the bike and requires a strong upper body side-to-side action of the bike. Doing sprint intervals on the trainer might be damaging to your frame. Sprint training is something that should only be done sparsely during the beginning and middle of training when you will typically find yourself on the trainer. Most sprint training comes in the final weeks before the competition season begins. That said, seated sprints are an effect way to develop leg power and speed. There are very few sprint dedicated workouts on Trainer Road and most are focused on repeated Tabata style intervals.

In order to truly improve sprint power, 2-3 minutes must be allowed between intervals in order to replenish creatine-phosphate stores, the primary source of fuel for short powerful sprints.Free Ride 45 – a 45 minute workout with no power targets. This is not a sprint specific workout but is a great workout for recovery and a good place to practice sprints. Since sprints do not cause a great deal of longterm fatigue nor do they affect the ability to produce aerobic power, they are good to do during recovery rides.

During the 45 minute ride, maintain power at 40-55% of FTP and in corporate 4-5 sprint efforts leaving 3-5 minutes between each effort.Recovery RidesRecovery is an important part of training, possibly the most. Recovery is when the body is allowed to adapt to the training stress from harder workouts. It is important to incorporate recovery workouts into a training plan to prevent burnout. As noted above, the best recovery is a 45 minute ride at 40-55% of FTP. Cadence is important in recovery workouts and should be kept 5-10 rpm faster than what you would normally ride at (make sure to keep power down and try not to bounce). If you can’t spin quickly for the entire ride, try to do 2 or 3 easy fast spins lasting 20-30 seconds in length. Don’t ride any longer than an hour for recovery or you may risk detraining.

Now that winter is just around the corner and this year’s annual training plan has probably long come to an end, it’s time to start thinking about next year’s goals. And with those goals comes a new annual plan. Some of us may have already started training for next season while many are enjoying some much needed downtime. Whichever phase you’re in right now, inevitably your training plan for next year will have an extensive ‘base’ training period. For many this means long boring hours spent on the trainer (if you live in northern climates) at moderate intensity.

‘Classic Base Training’, as it’s now called has been a staple of an athlete’s early season training for years. Recently, however, this has been challenged by both progressive thinking coaches and the scientific community. How much benefit do we actually get from spending hours and hours doing moderate intensity work? Is there an alternative and how effective are those alternatives? In this post I will go over three different schools of thought on base training and what the scientific literature (and practical application) says about each.Classic Base TrainingClassic base training involves long durations spent at moderate intensity in order to build a large endurance base fitness.

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It has been the standard of professional endurance athletes for decades but was brought to the world of amateur cyclists and triathletes by Joe Friel in his popular Training Bible series. It has proven to be a simple and effective way for athletes to develop the endurance they need to complete their event. The classic distance-based training plan marathoners usually use when training for their first marathon is essentially a form of base training.

The athlete runs at a self selected moderate intensity pace which increases gradually each week. In periodized training models, the base training comes early, usually the first 4-8 (but can be up to 12 weeks) weeks of training.The problem with Classic base training is the time requirement which many amateur athletes don’t have. In order for this type of endurance training to be effective, the duration of the activity must increase periodically. Once the body has adapted to running or riding a certain distance, continuing to repeat the workout at the same distance and intensity will no longer stress the body enough to increase fitness and endurance. This is why distance-based plans gradually ramp up the distances, the athlete runs each week.

It quickly becomes untenable for amateur athletes to spend 5+ hours riding/running in a single workout multiple times per week. It is excellent for beginners whose endurance is still undeveloped, this is why many beginner runners have success with distance-based training plans initially. But once an athlete has developed a good endurance base and can run or ride for up to 3-5 hours, classic base begins to lose its effectiveness. Some studies have shown that continued repetitive workouts of long moderate duration can actually cause a decrease in performance. Because of the moderate intensity, the body can adapt very easily to the load.

If the duration is not increased in each cycle (in a periodized plan) the athlete’s performance will plateau.Sweet Spot Base TrainingSweet spot base training has become popular in recent years for amateur athletes seeking to increase their endurance and aerobic capacity without spending hours training each day. Instead of spending 4-5 hours on the bike several times a week, now athletes can cut that time in half and still achieve the same results. Sweet spot training typically involves running/cycling at around 80-85% of LTHR or FTP for 12-20 minute intervals. This intensity is referred to as the sweet spot.

It taxes the athlete’s lactic threshold without going over. By doing workouts like these a few times per week, athletes can develop the ability to complete in long distance events without having to complete those distances in training.High Intensity Interval TrainingHIIT intervals have become very trendy in the personal fitness world and have often been touted as a quick way to burn calories and lose weight. Fortunately for the endurance athlete, the hard science behind HIIT intervals supports development of aerobic capacity more than it does weight loss. Several studies have shown the benefit or doing short bursts of high intensity activity followed by equally short periods of rest. These intervals typically involve hard bursts of power lasting 20s followed by brief 10s recovery periods. They are not easy and to be effective they need to take the athlete to the brink of their fitness tolerance.

Some people even vomit after performing a HIIT workout and this is often seen as a sign that the interval was successfully completed. The benefit of these intervals is obviously the time required. A HIIT interval workout can be completed in as little as 25 minutes. The problem, however, is that these intervals are not for beginners or those with certain medical conditions. Most beginner athletes will not have the fitness to be able to produce the power required for these workouts to be effective.How to Get the Best of All ThreeA good well rounded training plan should include all three at different points of the athlete’s career. All athletes should start out with some form of Classic base training.

In order to develop endurance, athletes not only need to spend time doing their sport but also need to get used to what it is like to actually spend 4+ hours running a marathon. Sweet spot training can be included for time crunched athletes but in general, Classic base training should be the basis of an athletes first year of training. As an athlete progresses higher intensity workouts can be included into the training plan. Keep in mind that Classic base training is the only model that can be used on its own. Never develop a base training plan that includes only HIIT intervals. Sweet spot and threshold work can be done for the most part on its own once the athlete has had many years of building an endurance base.A effective way to make use of all three is to vary the instances of each type of training in each microcycle. In a periodized plan using 4 week training block (three work, one recovery), varying the blend of the three can lead to greater adaptation and prevent plateau.

To do this maintain a 60/20/20 ratio of workouts, alternating the emphasis in each week.For example:Week 1: 60% Endurance (Classic Base training), 20% HIIT, 20% Sweet SpotWeek 2: 60% HIIT, 20% Endurance, 20% Sweet SpotWeek 3: 60% Sweet Spot, 20% HIIT, 20% EnduranceWeek: RecoveryBelow is a sample training plan showing what this ratio might look like in a ten hour training week using 60 Classic Base, 20 Sweet Spot, 20 HIIT.The variation in emphasis is referred to as summated microcycles. Each week is a microcycle devoted to a different type of exercise which develops the same system. This type of training allows the body to develop a strong endurance base without having to worry about hitting a plateau or losing fitness due to stagnation.

The road season is over. Cross is in full swing.

It’s only a matter of time before we in the north have to start thinking about dusting off the trainer and preparing for a long winter of indoor riding. With so many advances in indoor riding in the last few years, however, things are a little less boring than they used to be –not to mention more effective. Apps like Trainer Road have substantially enhanced the effectiveness of indoor training while Zwift has greatly decreased the bore factor. The advances in trainer technology, too, have made an impact on the way we train indoors. In the past 2-3 years direct drive trainers have benefitted greatly from these tech advances and in this post, we’ll go over some of the models currently on the market.Elite Turbo Muin/ Real MuinAt lower end of the price range is Elite’s Turbo Muin models. Elite is one of the few companies to offer two models of direct drive, each at differing price points with differing features.

At the core they are essentially the same trainer. The aesthetic design is essentially the same (aside from colour). Both feature pulley systems and a built-in cooling fan (for the resistance unit, not the rider) and a folding support stand which allows for easy storing.The cheaper model, the Turbo Muin, features progressive fluid resistance (silicon oil) and no electronic transmission (bluetooth and Ant+ are the standards).

There is, however, a built in magnet in the unit so that a speed sensor can be attached for measuring speed and estimating power. This allows the trainer to be used with both Zwift and Trainer Road’s virtual power systems.

Since it is a progressive system, the resistance cannot be controlled through external devices.It boasts a whopping 2500w+ max power output at 60kph. This is great for pure sprinters and pursuiters who want to do high output speed work. The 5.9kg flywheel is a hefty beast that increases the road feel significantly. As for noise, DC Rainmaker reports that the Elite Turbo is surprisingly quiet given the pulley system and cooling fan. It is compatible with both shimano and campy systems (Campy users require an additional purchase) but does not come with a cassette.The higher end version of the Muin is the Real Muin, which features the same fluid resistance unit in addition to a magnetic unit to simulate climbs up to 18% grade (at 15kph).

It also transmits speed and cadence via bluetooth and Ant+. Like it’s little brother, it cannot be controlled via external devices. Elite claims that the unit has downhill simulation but there is little information on how it works or its effectiveness.Both units rely heavily on Elite’s My E-training software. While it is a robust platform, the unit relies on software based power calculations, which means that a third party head unit, like a Garmin, will not pick up power from the unit, only speed and cadence.

This is somewhat limiting for those who prefer to use a head unit in front of the TV, rather than setup a computer. With Elite’s software, riders can simulate races and courses, and export ride data to Training Peaks, WKO+ and other training metrics software.While a little behind the most current technology in terms of resistance and device compatibility, the Turbo Muin, available for $600-800, is an excellent choice for the budget conscious rider who still wants to some connectivity with external devices and apps. Elite has done a great job with their proprietary software suite and that alone make this trainer worth a second look.

The higher end version, however, features a significant jump in price without an equivalent boost in features. Retailing at $1300-1500 it just doesn’t compare to other direct drive units in the same range.Wahoo KickrThe Kickr is the first direct drive trainer to allow open use of third party apps and devices to control resistance. Since its release it has been one of the most popular models on the market.It features electromagnetic resistance and a 5.6kg flywheel for realistic road feel.

It has built in power, speed, and cadence sensors on the 11 speed model (10 speed model requires external cadence sensor). The unit features a pulley system not unlike the Elite models but generates less heat than a fluid unit therefore eliminating the need for a cooling fan.The resistance unit can be controlled by third party apps like Trainer Road as well as Wahoo’s own proprietary system and it transmits data through both bluetooth and Ant+. Because of the built in power meter external head units can be used to measure power.

Some Garmin Edge units also have the ability to control the resistance of the unit. The Kickr has a max wattage of 1900w at 25mph, which is a little less than the Turbo Muin but still enough for even the most rigorous sprint intervals.The unit itself is rather bulky and does not fold away easily. What it lacks portability it makes up for in functionality. The popularity of the wahoo has lead to its widespread functionality across many different platforms. Most importantly, Zwift and Trainer Road.

Trainer Road will control the resistance of the kickr so that you hit your target power every time.The wahoo retails for anywhere between $1000-1500 depending where you buy it.Tacx NeoTacx has been lagging behind in the direct drive market. Whereas the other big brands have had units out for several years, Tacx’s first foray into direct drive is just arriving on the market this fall. Fortunately for them, the wait will probably be well worth it. Their system is arguably the most advanced of all direct drive trainers on the market albeit the most expensive. Their unit features the portability of the Elite Turbo Muin with the functionality of the wahoo kickr (and then some). While not a lightweight device (47lbs) it folds up like a suitcase and so is less awkward to store than even other foldable trainers.The resistance unit is a powerful electromagnetic system and requires no belts or pulleys. The unit is truly direct drive.

Unlike almost all other trainers, the Neo features no flywheel. Instead there is a simulated flywheel effect using a powered motor. This allows for dynamic action of the flywheel making the unit feel much more like the road than ever before.

It also means that the unit can similate not only uphill grades (up to 25%) but also downhill descents of up to -5%. With a 2200w max output, the unit will appeal to not just the die-hard climber but also pure sprinters and pursuiters. When the unit is not connected to a computer, the resistance unit will behave like a progressive fluid unit.Speed, cadence, and power are built into the unit just like in the kickr and it broadcasts both Bluetooth and Ant+ frequencies.

Both frequencies allow for control of the unit –just like the kickr. A cassette is not included with the Neo but it natively supports all Shimano cassettes. Some Campy models are supported (most of the Veloce 8 slot models are not supported).At $1700-2000 in price this is one of the most expensive units on the market. Is the it worth the cost? When comparing it to the Wahoo, functionality is similar but more robust. And with Tacx you get a product designed by people who have been making trainers for years and whose reputation for quality is nearly unsurpassed. It’s much quieter than the Kickr (see DC Rainmaker’s video for comparison).

If you already own a Kickr, you probably won’t need to upgrade to the Neo. But if you’re in the market for your first direct drive or want to upgrade to a software controlled unit for Trainer Road and Zwift, it might be worth the extra money.Other UnitsOther mentions for direct drive are the LeMond Revolution and Cycleops Silencer. While both of these may be decent trainers, they lack even the basic functionality we’ve come to expect from direct drive units. The Silencer does not support speed sensors so cannot be used for virtual power. It uses an outdated magnetic resistance unit with a handlebar mounted lever with 5 resistance settings.

The price for both is comparable to the Elite Turbo Muin, whose functionality by far exceeds both of these models. Some of Tacx’s lower end turbo trainers have more features than the Silencer and LeMond for nearly half the price. If Cycleops wants to stay in the game, their unit needs a major overhaul. Depending what your preferred discipline is (and your geographic location) your athletic season is probably getting ready to come to a close. Here in Canada cyclists and triathletes are probably getting ready to taper for their final few events in the last weeks of August and first weeks of September. While runners may be just getting their groove going for the fall marathon season, there’s no question that there’s an air of closure floating around. The end of summer and the end of racing for most of us go hand in hand and the weeks following our last big race often leave us feeling as though we are in a state of limbo.

Because of the cooler temperatures (although not conflicting with summer road construction and tourism is arguably the bigger reason) marathons and running events are typically clustered in the spring and fall seasons. This means that as we head into the middle of August and the slow march into fall, runners are starting to think about dusting off their half and full marathon training plans building up to their big events in late September and Early October.While some runners have taken to heart-rate training and more structured plans which involve periodization with focussed workouts, most of the thousands of participants lining the start lines of events all over North America have followed some variant of the basic distance-based plan.

These consist of a weekly plan that gradually builds up distance where the athlete runs the full distance or close to it in the final weeks before the event. Sometimes they include hill training days but for the most part they consist of very simple instructions: if the plan calls for a 12km run on particular day, you go out and run 12km on that day. These types of plans are great for beginners whose primary limiter is endurance (i.e. The ability to run long distances) but they frequently fail to deliver results to those looking to achieve a particular time or those crunched for time. Instead the self selected pace the runner does their training runs at is often the pace that is used to predict their time on race day.

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This means that beginners and those who follow these types of plans have very little control over their training. If you want to run a full marathon in less than 5 hours how can you achieve that goal if your current pace is slower than 7:06min/km (11:26min/mi)? What can you do to get faster?Most people will quickly notice that if they can tun 8:00min/km for a full marathon, they can run 7:00min/km for a much shorter duration, let’s say 5km. This leads many to believe that if they go back on their training plan to when they were doing 5km runs and start there, trying to build up distance at this faster pace, they’ll increase their overall pace on race day.

That’s not how the body works. Increasing speed isn’t just a matter of gradually increasing the durations at which you run a certain pace. Otherwise we’d start at 3:00min/km for 5 seconds and gradually increase the time we run that pace everyday until we’re doing it for 2 hours. This isn’t how it’s done because it doesn’t work.In order to increase fitness, the body must be stressed and allowed to recover.

Going out for a run stresses the body. It then needs to time to recover, increase in fitness happens during this recovery period.

This is what is called adaptation. The body, however, can only take so much stress before it needs to recover, and too much stress can adversely affect the body’s ability to adapt (and increase performance). This why many athletes use a periodization model for training. This model is applied at both a macro and micro timeframe.

At the macro level, over the course of a 3 week period (typically) the training load increases slightly each week. The 4th week of the cycle is a recovery week in which the body recovers from the stresses put on it over the previous 3 weeks. On the micro level, Each workout can contain short periods of hard efforts followed by periods of rest. These interval workouts can be as short as 5-10 seconds and as long as 20minutes (or more). This is more effective than trying to sustain a hard effort for a long period when the body isn’t ready for it. For example, you might find that you can run 7:30min/km for 30min and your goal is to be able to run 2 hours at that pace. Rather than try to push out 35 minutes at that pace hoping your body will adapt so you can then try to run 40minutes, It’s better to do intervals at that pace for a shorter duration.

Do 20 minutes at that pace, then slow down and recover for 5minutes, then run another 20 minutes at that pace and recover for 5 minutes. Rather than run 35minutes to exhaustion, you’ve now done 40minutes at the desired pace (you might even able to run a third interval or more). Running for 35minutes to exhaustion might feel hard but the stress is not enough to cause the adaptation you want. By doing intervals you can maximize the adaptation that occurs.How do you incorporate this into your training? The problem is that this type of training is complicated and to be truly effective it requires you to know your training zones. These are generally 5-7 pace or HR zones that you can use to work different systems.

Zone 2, for example, is the endurance pace, likely the self selected pace you normally run at, while zone 7 might be an all-out sprint. It also requires some knowledge of periodization and HR or pace-based training to effectively develop a training plan using this method. If you’re just starting out and want a no fuss way of helping to improve your speed there are some things you can do to without worrying about pace or HR.Find a running route in your neighbourhood that is short enough that you can do several laps of.

A 3km route around your neighbourhood is ideal. First go out and walk the route. Start timing from your house. Walk for 8-12minutes and wherever you end up along the route, find a permanent landmark you can use. Now walk the route for another 8-12minutes and pick another permanent landmark. When you do your run around the 3km loop, run your normal self-selected pace until you get to the first landmark and then start running a little faster. Maintain this increased pace until you pass the second landmark and then slow back down to your normal pace.

Walk if you need more recovery but try not to walk for more than a minute. Where you are in your distance-based training plan will determine how many laps to do. If you are only running 5km at most, do only 1 lap. If you’re up to 8-10km do 2 laps.Distance-based training has its advantages for those just starting out but for the most part it is a very limited training method.

Once you’ve completed your first half or full marathon distance event, you should move on to more complex and structured programs that will allow you to continue to improve and build fitness.Time crunched athletes can use high intensity training to improve endurance an performance. If you are limited to only 30-60minutes during the week, you may find it hard to follow a distance-based plan when training for a full marathon. Instead of waking up at 4am for your midweek long run, try incorporating some high intensity runs. Pick a road in your neighbourhood (or even go to a park) and find a stretch of road that is straight (and relatively flat or with a slight uphill).

Walk (not a brisk walk, an easy walk-the-kids pace) for 30-40 seconds. Pick two landmarks that line up roughly with wherever you end up and use that shirt distance to do your workout. After doing a 5-10minute warm up, run the short distance as hard as you possibly can and then walk back to the start. Repeat this 4-5 times and then go for a short 5 minute run and do another set. If you can do 3 sets. This workout should only take 30-40minutes but will help develop aerobic capacity.

Doing these 2-3 times during the week with one long run on the weekend will help build endurance on a time-restricted schedule. While aerodynamics have been a consideration for road cyclists since the days of Graeme Obree’s washing machine bike and his famous superman position, it has only been recently that bike, wheel, and component manufacturers have really started putting more emphasis on the true effect aerodynamics have on performance. It’s become such a hot button topic among roadies with those valuing aerodynamics placed firmly against the weight weenies still fussing over a few grams of weight on the big climb. Cycling magazines, both online and print, and various blogs and forums are rife with ‘aero vs weight’ debates. More often than not these articles give pride of place to aerodynamics spouting wind tunnel test data and power savings metrics based on complex calculations and formulae while the weight-weenies scoff and vocalize their mistrust. My standard setup: dried cranberries, crackers, caramilk and extra bottles.In the warmer months when you set out for a long 3-5 hour ride on the bike you are limited to what you can bring with you: two or three bottles, some gels, a bar, and some cash to stop at a convenient store for a snack. Ultimately, however, your options are limited by space.

Riding on the trainer means that you have constant access to whatever happens to be at hand in the fridge or pantry. It’s tempting to have a slice of pie or eat a bowl of ice cream halfway through a long trainer ride –I’ve even contemplated cracking a beer while on the trainer.While it seems tantalizing to mow down on a steak while riding the trainer, it might not be the best idea. The reason why those little gel packets are, well, gels is because they are easily digested during periods of extended physical activity. This is not to say that you should have to consume gels while on the trainer, but you should try to keep your on-the-bike diet similar to what you would have on the road: easily digestible and packed with carbs. My favourite on the bike snack is dried cranberries. They aren’t particularly substantial but they are packed full of sugar. I like to eat a teaspoonful of dried cranberries between every work interval (assuming the rest interval is longer than 3-5 minutes) and I do this towards the latter part of the rest interval.

At the very start of the rest interval I eat two Breton style crackers. They’re a great source of carbs and salt and they’re easily digestible. As a treat I keep a stock pile of two-bite caramilk bars on hand. I eat one of those after the end of the second-to-last work interval as a reward (because let’s face it, if you made it that far, you can probably push out one more interval). Before I get on the bike, about 30-40 minutes before, I cook up 1/3 cup of plain quinoa.

Cook the quinoa with lots of water so it gets really mushy –it will digest quicker that way. On really long trainer rides sometimes I will stop part way through and have two pieces of bread with jam just to have something a little more substantial.When it comes to fluids I prefer to have 3 or 4 bottles at hand near the trainer. Although it wouldn’t take much to refill them, and even with 3 bottles you might need to anyway, I much prefer to reduce any reason to get off the trainer and break my groove. I keep one bottle full of water and two full of an electrolyte drink. I find that I need to consume more water on the trainer than I would out on the road because heat dissipation is so much more difficult riding inside even with a good sized fan.Play around with your ride fuel.

Keep it light and simple but experiment with some fun things. Small treats are great to use for rewards and motivation. Do whatever suits you best but try to make sure your on-the-bike food has has a similar nutritional composition to what you would eat when riding outside on the road. Posts navigation.