on Twitter
Watch for my
Cycling Tips
Click here to follow
me on Twitter:
Featured Article
Contador won the 2010 Tour in only 115 KM
The 2010 was won by Alberto Contador with a winning margin of just 39 seconds over Andy Schleck, the 7th closest finish in Tour history. Although the Tour covered 3642 kilometers, only 115 of these kilometers spread over six stages were decisive in determining the winning margin. The other 3527 kilometers saw Schleck and Contador riding nearly next to each other. Of all the kilometers ridden, only 3.2% of them determined the winner. Here is a breakdown of the six critical portions of the stages that were decisive in Contador’s victory.
The Importance of Rest and Recovery
Cyclists love to ride and many of us love to ride far and fast and push ourselves. We know that in order to get faster and stronger on the bike, we need to continually push ourselves harder. Improving on the bike is about riding faster, harder and riding more miles. But this is only half the equation. If we ride hard every day, we never give our bodies the chance to rest and recover and eventually will either reach a plateau in fitness, or grind ourselves into over-training. Many cyclists, especially competitive cyclists, have a very strong work ethic and love to ride, so they pile on the miles day after day. But they will likely get faster if they ride a little less and rest a little more.
What to do when you have forced time off the bike
Even the most serious cyclists run into times when they can’t ride for one of many reasons. It’s usually due to business travel or family vacations or holidays where you are forced to take time off your bike for anywhere from one day to a week. Sometimes it may be due to an illness which knocks you out for several days. Dedicated cyclists sometimes freak out when faced with the prospect of being off their bike for several days in a row. What can you do to minimize the damage from down time so you don’t lose too much fitness?
Don't be a pain in the butt - how to avoid saddle sores
The most common comment I hear from people who begin riding is not that their legs hurt but that their seat/bottom/ derriere/buttocks hurts. One of the most important reasons for training is to make sure your seat is prepared for hours in your bike saddle. When you train, you obviously are triaining your legs to go around several thousands times per hour, but you are also training your butt to sit on the small, narrow, hard saddle for several hours at a time as well. Several things can happen when your seat is not trained properly. You may notice soreness under your sit bones after a long ride. This usually goes away fairly quickly. The next thing that may happen is chaffing where your seat and legs rub from pedaling. The worst thing that can happen is development of saddle sores. These can keep you off your bike for several days. Here are some suggestions for avoid being a pain in the rear.
Sign up for my cycling training newsletter
I write a monthly cycling training newsletter. This newsletter covers all sorts of topics related to cycling training and fitness.
See back issues of my cycling training newsletter
Coach
David ErtlI am a licensed USA Cycling Level 1 (Elite) Cycling Coach and a certified personal trainer through the National Strength and Conditioning Association (NSCA).
I enjoy sharing my years of training and racing experience and love of cycling with recreational and competitive individuals and teams. I offer training plans, ebooks, training articles, and in-person and distance cycling coaching. I would be happy to talk with you about achieving your cycling goals, whatever they may be.
101 Cycling Workouts
Just as the title suggests, this book contains 101 different cycling workouts to help you train with purpose. Includes workouts covering endurance, threshold, anaerobic, speed, power, strength, recovery and cross training. Never be bored training again!
eBooks
Electronically available downloadable books filled with cycling training information.
eArticle
Training Plans
Choose between pre-built or customized plans to guide and add structure to your training. Event-based and annual plans are available for recreational and competitive cyclists and triathletes.
Training Services
I also offer in-person cycling sessions, weight loss management, fitness coaching and personal training.
Training Resources
A variety of recommended training eBooks, programs and products to augment your overall fitness and training program.