Cyclesport Coaching Logo
Personal Coaching and Training Information
for Cyclists of All Abilities





Training Plans

Free Training Articles

Training Resources
and Products

Daily Tips





JDRF Ride To Cure Diabetes

DMCC Race Team


Third Power PT

Christensen Golf Academy


Free Training Articles Written by Coach David Ertl

General Training Articles

Do we Live to Play or Play to Live?

A case for Strength Training for Cyclists

10 Reasons to Ride a Mountain Bike This Winter

Will Donating Blood Negatively Impact My Cycling Performance?

Cycling Specific Leg Strength Training

It's Hard to Ride Easy

Train Harder on Hard Days and Easier on Easy Days

Cycling: My Barometer of Life

The Importance of Rest and Recovery

Don't be a Pain in the Butt:  Avoiding Saddle Sores

Determining Your Training Zones

Infinite Intervals

How to Spend Your Money to Get Faster

The value of Tempo training

Cyclists: Keep neck and upper back pain at bay

Cycling is my passion but it's killing my back.  Is there anything I can do?

Junk Miles - What are they and are they bad for you?

10 Reasons to Train Indoors

Drafting:  The Great Equalizer

Eating for Health and Performance

Training articles written for Hunter Allen's Training Blog


There's no Cramming in Cycling

Not a Pro? Why Would You Need a Coach?

Five Training Secrets

Recovery is Training Too

Top 10 Reasons For Mountain Biking This Winter

The Haywire Heart Book Review

How Training with Power is Different From Training with Heart Rate

How to Recognize Heart Disease as an Athlete

Training articles written for Performance Conditioning Cycling


A Case for Srength Training for Cyclists

Strength Training for Cyclists: Leg Exercises

One Coach's Life Saving Lesson The Ultimate Service a Coach Can Provide
Their Athletes - Assessing Heart Health Issues

Recovery is Training Too

Training articles written for


What to Wear in Changing Weather

A Cautionary Tale: How Cycling Saved My Life

How Can I Best Use Commuting as Training?

Book Review: The Haywire Heart

How Can HRM Data Help Detect Heart Problems?

60% More Pounds Pedaled Off in 2015!

Still Pedaling Off The Pounds

Training articles written for RAGBRAI®, the Register's Annual Bike Ride Across Iowa  (


RAGBRAI Training: RAGBRAI is Coming, Let’s Get Ready!

Top Ten Training Tips for RAGBRAI: #1 Riding Safely

Top Ten Tips for RAGBRAI: #2 Long Live Long Rides

Top 10 Training Tips for RAGBRAI – #3: Training Endurance is Important, but…

Top 10 Training Tips for RAGBRAI #4: Fueling for Cycling

Top 10 Training Tips for RAGBRAI #5: Drink Before You Are Dry, or Sweat Happens

Top Ten Training Tips #6: Is Your Bike in Shape?

Top 10 Training Tips for RAGBRAI #7 – Iowa isn’t Colorado, But There are Still 13,000 Feet of Climbing on RAGBRAI. Get Your Climbing Legs On!

Top 10 Training Tips for RAGBRAI #8 – Get Ready for the Hot, Humid Days of RAGBRAI

Top 10 Training Tips for RAGBRAI #9 – Thar She Blows, Ride Like the Wind

RAGBRAI May Be a Memory But the Cycling Season Rolls On


David Ertl Returns as RAGBRAI Training Coach!

2016 RAGBRAI Annual Training Plan

RAGBRAI Training: How Much Riding Should I Do to Prepare for RAGBRAI?

RAGBRAI Training: 5 Rules of Training

RAGBRAI Training: Rule #1: Train Consistently

RAGBRAI Training: Rule #2 : Ride Far

RAGBRAI Training: Rule #3: Ride Fast

RAGBRAI Training: Rule #4: Resting is Training Too

RAGBRAI Training: Rule #5: Cycling is a Great Exercise, But Not Perfect

RAGBRAI Training: Healthy Eating on RAGBRAI

RAGBRAI Training: Now that RAGBRAI is Over for Another Year, What Should You Do?


RAGBRAI Training: Gear Up Now for Another Fun and Successful RAGBRAI in 2015!

RAGBRAI Training: Get Out (or Stay In) and Ride!

RAGBRAI Training: 2015 RAGBRAI Training Plan

RAGBRAI Training: Focus on Duration and Frequency of Riding

RAGBRAI Training: The 4H’s of RAGBRAI

RAGBRAI Training: The 4 H’s of RAGBRAI – Headwinds

RAGBRAI Training: The 4 H’s of RAGBRAI – Hills

RAGBRAI Training: The 4 H’s of RAGBRAI – Heat and Humidity

RAGBRAI Training: Some Final Thoughts Prior to RAGBRAI

RAGBRAI Training: Reflections on RAGBRAI from a Training Perspective


RAGBRAI Training: Gear Up for Another RAGBRAI Season!

RAGBRAI Training: How to Prepare for this Year’s RAGBRAI

RAGBRAI Training: How to Start Preparing for RAGBRAI While Waiting for Spring to Arrive

RAGBRAI Training: Training Plan for RAGBRAI 2014 and How to Use it

RAGBRAI Training: The Secret to Training for RAGBRAI

RAGBRAI Training: Tips for Eating and Drinking on a Training Ride

RAGBRAI Training: How to Ride Faster

RAGBRAI Training: Have I Done Enough Training to Do RAGBRAI?

RAGBRAI Training: Let’s Get to the Bottom of the Issue

RAGBRAI Training: Tips for a Successful RAGBRAI

RAGBRAI Training: Final Words of Advice for a Successful and Fun RAGBRAI

RAGBRAI Training: Don’t put your bike away now!


RAGBRAI Training: Coach Ertl Returns!

RAGBRAI Training: Let’s Get Started!

RAGBRAI Training: Yes Punxsatawney Phil was Wrong, But it is Now Time for Training!

RAGBRAI Training: 2013 Training Plan

RAGBRAI Training: Endurance – More is Better when Preparing for RAGBRAI

RAGBRAI Training: Training Plan in Excel File

RAGBRAI Training: Riding in the Rain

RAGBRAI Training: Beating the Heat

RAGBRAI Training: Let’s Get to the Bottom of the Issue

RAGBRAI Training: Putting Last Minute Touches on Your RAGBRAI Preparation

RAGBRAI Training: Last Minute Tips for a Fun and Successful RAGBRAI


David Ertl Returns as RAGBRAI’s Training Coach

RAGBRAI Training: The Route is Out, So Let’s Get Ready!

RAGBRAI Training: Indoor Training and Weight Training Suggestions

RAGBRAI Training: Basic Preparation Requirements

RAGBRAI Training: 15 Week Training Plan & Log

RAGBRAI Training: Getting Ready for Hills

RAGBRAI Training: Proper Hydration

RAGBRAI Training: Beat the Heat

RAGBRAI Training: Riding and Reading

RAGBRAI Training: Consecutive Days of Riding

RAGBRAI Training: RAGBRAI is Not a Race


RAGBRAI Training: Welcome 2011 RAGBRAI riders!

RAGBRAI Training: What’s the Difficulty of this Year’s Route and How Should You Prepare?

RAGBRAI Training: Think Iowa’s Flat? Think Again.

RAGBRAI Training: Time for Base Training

RAGBRAI Training: 15 Week Training Plan and Log

RAGBRAI Training: Advice for “Mature” Riders

RAGBRAI Training: Handling the UPS and DOWNS

RAGBRAI Training: Power to the Pedals

RAGBRAI Training: Go for a Spin

RAGBRAI Training: Preparing Yourself and Your Bike for RAGBRAI

RAGBRAI Training: How to Enjoy Your RAGBRAI Experience

A Big Thanks to Our Training Coach, David Ertl!


Indoor Training May Be Your Best Option

Registered for RAGBRAI? Better Start Getting Ready Now!

Training for RAGBRAI: Short and Flat RAGBRAI Ahead!

Training for RAGBRAI: Spin Yourself Into Shape

RAGBRAI Training: Cold Weather Riding

RAGBRAI Training: Get Out and Ride and Ride Some More

RAGBRAI Training: 2010 Mileage Guide

RAGBRAI Training: Out for a Spin

RAGBRAI Training: There are Lots of Ways to Train, But Plain Old Riding is the Best Way!

RAGBRAI Training: Don’t Be a Pain in the Rear

RAGBRAI Training: One Big Ole Hill

RAGBRAI Training: Riding in the Rain

RAGBRAI Training: Preparing for RAGBRAI and Last Minute Tips

Don’t hang up that bike just yet!


Time to Start Getting Ready for RAGBRAI XXXVII

Planning your training mileage for RAGBRAI

Frequently asked RAGBRAI training questions

Training for RAGBRAI: Iowa isn’t really flat

Tips for Safe Training and Riding for RAGBRAI

Train in the Rain

You Still Have Time to Get in Shape for RAGBRAI

Ride indoors in the summer? Are you crazy?

Cycling Hydration

Safety Tips for Riders

Visualize RAGBRAI

Nutrition During RAGBRAI

Final Countdown to RAGBRAI

RAGBRAI is over, now what?

Keep Those Wheels Rolling!

Training articles written for the Des Moines Cycle Club Newsletter, Draftlines  (

Long Live Long Rides

Cross-Train this Winter

Get stronger this winter

Happy New Year!

The seasonality of training

The road to recovery

Do you just ride or do you train?

Like skinning a cat, there is more than one way to climb a hill

I am just a recreational rider, I don’t need to do interval training… do I?

Training articles written for the Cycling Update  

When Life Happens

Should You Train Tired?

Racing Into Shape

Talent, Hard Work, Pain and Suffering

Power On

Are You a Spinner or a Masher?

When Stronger Isn’t Faster

To Base Train or Not to Base Train?

Spinning in Circles

Periodization—Who needs it?

Weight! Don’t Forget Your Upper Body

Which way to weight?

Should cyclists do strength training?

Should you train with intensity during the offseason?

Fitness Newsletter written for the 24/7 X-Press Fitness Center
in Des Moines, Iowa

Are you getting the results you want from your exercise program?

Staying On Track With Your Exercise Program
Exercise Like An Athlete
Weight Loss and Maintenance - It's all about Metabolism

Don't neglect your muscles during the summer

What should my heart rate be during exercise?

How often should I exercise?

I want to tone, I don't want to bulk up. How should I lift weights?

To burn the most fat I should be training in the fat burning zone, correct?

How to keep your New Year’s Resolution going all year

Avoid gaining weight during the holidays

The best way to lose weight

  The information and advice contained within this website are intended to supplement, not replace, a supervised training program.   Anyone beginning or enhancing an exercise program should consult with appropriate health and fitness professionals.   The reader, not the author, is responsible for any consequences resulting from the use of any and all information contained within this website.  Please ride responsibly and within your limits.