This page consists of exercise tutorials, training techniques, and workout ideas for all endurance sports athletes. Most are aimed at cyclists, but they’ll work equally well for runners, triathletes, and xc skiers. If your training regimen does not include these types of workouts, at least in the off-season, you are shortchanging yourself!

And of course, we cover the basics of cycling training, including heart rate training, power training, and more.

 

Cycling Training Plans & Principles

These are the basic principles that will shape your training schedule and your day-to-day training activities.

Need help crafting your own training plan? Here are some tips and samples. You can also order a Semi-Custom Cycling Training Plan from Coach Levi.

The Endurance Athlete’s Guide to Sweet Spot Training (SST)
https://www.youtube.com/watch?v=jTpajIMZKz8 Sweet Spot Training, or "SST" for short, is one of the newer methodologies used for structuring training for endurance
Ask Levi: Why Doesn’t My Hard Training Pay Off on Race Day?
Have you been training hard but still can't seem to win a race? It might be because you aren't training
FAQ: Can You Give Me a Free Training Plan?
A lot of people write in asking for training plans. I give everyone just about the same answer, so if
How To Maintain Fitness, Even If Your Workouts Last Only Twenty Minutes
If you're like most cyclists, you have many responsibilities besides cycling. But you still want to stay in shape and
What a Typical Training Week Might Look Like
Here is an example training week that a cyclist may include in their training program. Also includes advice about the
10 Essentials for a Relaxing Yet Productive Recovery Week
Typically, training will be done in four-week cycles where there are three weeks of hard riding followed by a recovery

 

Measuring Your Training

The world of heart rate monitors and power meters. (Plus, keeping a training log.)

How to Determine Your Sweat Rate – and Why It Matters
Here's the basic formula to determine your sweat rate, so you know how much fluid you need to consume to
An Introduction to Power Meter Training for Cyclists (If You’re Still Using Heart Rate Zones, This Will Blow Your Mind!)
If you've ever trained with a heart rate monitor, or even just going by perceived exertion, you're familiar with training
Heart Rate Monitors, Heart Rate Zones, and Everything Else You Need to Know About Heart Rate Training
Heart rate training was all the rage in the 80s and 90s. Power training is becoming more popular now, at
Training: It’s About Hours, Not Miles
Beginners tend to think of training in terms of miles. It is the standard unit of measurement in most endurance
Ask Levi: Is my Heart Rate Lower Than Normal?
Did you ever wonder if your maximum heart rate is lower than normal? Here are some reasons why you might
Why – And How – to Keep Food Logs and Training Logs
Ever had a perfect day of riding or racing where you felt strong the whole time? Maybe you bonked one

 

Offseason Training (Dealing with Winter Weather, or Taking Your Training Indoors)

Hate offseason training? Then you need these tips, tricks, and programs for your off-season (winter) training to improve your fitness and prevent boredom.

Ask Levi: “How Can I Ride My Bike Indoors During The Winter?”
As you get more interested in cycling, you may want to keep your fitness up through the winter. But you
Why A Geared Bike Makes For Better Training Than a Fixed Gear
Every time I talk about using fixed gear track bikes for training purposes (and why it's pointless,) I am met
How to Tell if You Have a Good Spinning Instructor (Does Yours Have These 9 Traits?)
It's hard to believe how popular indoor cycling has become. Years ago, I thought the Spinning classes only attracted hardcore
5 Things You Must Do This Winter If You Want To Ride Strong In The Spring
While it may seem that the upcoming road racing season is light years away, it's sure to arrive faster than
Ask Levi: Numbness When Riding Rollers, But Just Fine Outside?
Today's question is about why you could get numbness while riding inside on rollers, even though it's the same bike
Ask Levi: What’s the Right Bike Tire for a Stationary Trainer?
Today's questions are about how to place your rear tire on rollers and stationary trainers...
Do Not Put Your Expensive Bike In a Cheap Trainer
Amidst all the discussion of noise and resistance levels, many riders forget to consider the clamping mechanism when shopping for
The Pros and Cons of Stationary Trainers and Rollers
Most cyclists enjoy riding their bikes, so they like to ride year-round. But sometimes that is not feasible unless you
Single Speed and Fixed Gear Riding for Offseason Training
Riding a single speed or fixed gear bicycle is a popular way for cyclists to train in the off-season, and
Riding a Fixed Gear Bicycle Does Not Improve Pedal Stroke
Riding a fixed gear bicycle has long been touted as a way to improve your pedal stroke, but I do
Indoor Trainer Setups For The Rider On A Budget (Smart Trainer Not Required)
Back in college, I had a sweet indoor cycling setup in my dorm room. It coupled a stationary trainer or
The Best Indoor Bike Trainers (At Each Price Point)
As winter is approaching, indoor trainers will become more and more popular (and more and more despised, at the same

 

Strength Training for Cyclists (Off-bike Workouts)

These are categorized collections of off-bike exercises that are great for your off-season training. Each section includes a list of recommended exercises, instructions, photos, and video.

 

Training Plans and Workout Program DVDs

Here are my thoughts on some popular workout programs, books, and DVDs, and how they can be applied to your type of training and goals.

Book Review: The Cyclist’s Training Bible by Joe Friel
Joe Friel is one of the most widely known coaches in cycling, and his book, The Cyclist's Training Bible, has been the biggest resource around
Book Review: The Lance Armstrong Performance Program
I started out my cycling career with some workout advice from The Lance Armstrong Performance Program, and the book still provides workout ideas for me.
Tested: Power to the Pedals by Fred Matheny
A review of Fred Matheny's Power to the Pedals eArticle, which contains a 12-week training plan designed to boost your power output for cycling...
Tested: Spinervals 4.0 Muscle Breakdown Workout DVD
While I'm not one to spend lots of time on the indoor trainer, sometimes it's unavoidable, and having some sort of workout plan or other

 

FREE 5-Day Nutrition Coaching Course

I highly recommend enrolling in this totally FREE 5-part video series from Dr. John Berardi, one of the sharpest minds in sports nutrition and fat loss. You'll discover how to create a nutrition plan and follow through on it!

pn certification video

Just click play!

 

Recent Articles

Ask Levi: Should I Wear a Weight Vest to Make Bike Riding Workouts Harder?
Weight vests are a common sight at many gyms, especially Crossfit gyms, and even on the track, stairs, grassy hills, and basketball courts. They're great
Ask Levi: “How Can I Ride My Bike Indoors During The Winter?”
As you get more interested in cycling, you may want to keep your fitness up through the winter. But you might not want to ride
How Tuning In to HGTV Can Turn You Into a Better, Faster Cyclist
Have you ever been forced to sit in front of the TV and watch what seems like the same show, over and over again, on
The Endurance Athlete’s Guide to Sweet Spot Training (SST)
https://www.youtube.com/watch?v=jTpajIMZKz8 Sweet Spot Training, or "SST" for short, is one of the newer methodologies used for structuring training for endurance sports. It breaks away from
Top 10 Most Effective Ab Exercises (That You’ve Probably Never Seen)
It doesn't matter what sport you're in or what your athletic goals are - you can't tell me you're not interested in ab exercises! I
How to Strengthen and Sharpen Your Abs With Simple Breathing Exercises
Wouldn't it be spectacular if there was an easy exercise that actually produced results? There actually is! In this article I'll present not one, not
Why The Bosu Ball Gets a Bad Rap (Despite Being Quite Useful)
Never seen a Bosu ball? Imagine taking a Swiss ball, cutting it in half, and mounting a platform on the cut side. It's an interesting
How to Determine Your Sweat Rate – and Why It Matters
Here's the basic formula to determine your sweat rate, so you know how much fluid you need to consume to stay hydrated.
How to Tell if You Have a Good Spinning Instructor (Does Yours Have These 9 Traits?)
It's hard to believe how popular indoor cycling has become. Years ago, I thought the Spinning classes only attracted hardcore cyclists who needed some tough,
How to Train for Cycling – Even When You Don’t Have Your Bike
It can be tough to transport your bike to college and to find suitable storage space once you're there. Here's how to improve your cycling