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Jan 22, 2019
Unbound Gravel 200 - The Ultimate Guide
So you want to take on the Unbound Gravel 200, the 206 mile gravel race through the flint hills of Emporia, Kansas. I've been meaning to write an article about this race for over a year based on my experience in this race, and with the 2019 event fast approaching, now is the time! I completed the race in 2016 and 2017. My best finish was 21st overall and 2nd in my age group 40 - 44. I focused my training specifically for the event, did a significant amount of detailed research, and learned many
Jan 16, 2019
Barry Roubaix Gravel Race Overview, Video and Tips
If you are considering doing the Barry Roubaix race, or if you have already done it and want more insights, this is the post for you! We will give you an overview of the race, course options, bike setup tips, lessons learned, videos of past races and more! Barry Roubaix Overview Barry Roubaix claims to be cycling's largest gravel race in the world with four different distances to chose from: 100, 62, 36 and 22 miles. Thousands of racers show up from all over the country for a chance to win so
Jan 15, 2019
Setting Up Zwift
Interested in setting up Zwift? You came to the right place! This post lists the equipment you will need to enjoy riding and training in this engaging platform for cyclists, triathletes and runners. We will cover the compatible trainers for cycling and related equipment. In addition, we include helpful videos and links to additional resources. To get started in Zwift, you will need: 1. An outdoor or an indoor bike 2. An indoor trainer such as smart trainers, classic trainers, or rollers (i
Jan 14, 2019
Blood Lactate Threshold Test Procedures
Blood Lactate Threshold Explained Lactate Threshold is one of the useful measures for determining exercise intensity for training and racing in endurance sports. It can also be used to track fitness gains over time. Your muscles produce lactate all the time, even at rest (baseline level is between 0.8-1.5 mMol/L). During power exercises such as sprinting, when the rate of demand for energy is high, lactate levels rise. There are two levels that occur when lactate levels rise above the baseline
Jan 14, 2019
Spotify Playlists for Indoor Cycling Workouts and Zwift Rides
Looking for some motivating music and playlists for your workouts? Want some help finding motivation? Have a long session or hard race on the trainer? Doing a long Zwift ride? We got you covered! Below are some of our energizing playlists, mixing up a little bit of everything. Playlists for indoor cycling These playlists in Spotify will keep you going through tough intervals, races or fast group rides! They usually start with 2-3 warm up songs, and end with 3-4 cool down songs. We also have a
Jan 14, 2019
Top 5 Solutions For Saddle Sores in Cycling
Saddle sores are a pain... Whether you are new to cycling or have been cycling for a while, you have probably experienced some saddle pain, or issues in your “nether regions”. Typical issues include chaffing, sores, subcutaneous cysts, and numbness. It is a common, recurring theme among cyclists. Below is a Top 5 list of things to look for when trying to identify the causes of saddle discomfort, so that you can make your riding more comfortable and, hopefully, pain-free! There could be others
Jan 10, 2019
Zwift Workouts
A comprehensive guide to Zwift Workouts and Workout Plans Zwift workouts, group workouts, and workout plans are an engaging and effective way to improve your fitness. This guide aims to explain everything you need to know to use Zwift as a training tool for workouts. Here is an outline of what this post covers: 1. What you need to know before you start a Zwift Workout or Training Plan 2. Workouts and training plans available to Zwift subscribers for FREE and how to use them 3. Custom workou
Jan 8, 2019
Functional Threshold Power (FTP) Quick Guide
What is FTP? Perhaps the most popular definition of Functional Threshold Power (FTP) is “the highest power a rider can maintain in a quasi-steady state without fatiguing. It is an estimate of the power output that corresponds most closely with the maximal metabolic steady state or metabolic control limit, or what is more commonly referred to as threshold." (See Training and Racing with a Power Meter, by Andrew Coggan.) However, in the last several years, many other authors and publications in
Jan 6, 2019
How to load custom workouts into Zwift on a PC
How to load custom Zwift workouts (.zwo) into a PC Step 1: Download the Zwift workout Download the custom Zwift workout in .zwo format to your local computer. Modern browsers download files to the Downloads folder by default. You can find the Downloads folder a few ways: * Navigate to: Start > File Explorer > This PC > Download * Press the Keys: Windows key + R then type "%userprofile%/downloads" without the quotes and then hit Enter * Use the Search feature and type "File Explorer" withou
Jan 3, 2019
How to Unlock the Zwift Tron Bike
What is the Tron bike in Zwift? If you ride on Zwift, you have probably seen the cool looking bike with glowing wheels. This bike is called "Concept Z1" and is usually referred to as the Zwift "tron bike". It's the ultimate customization for your avatar, it's FAST, and it's a testament to your climbing abilities! How do I get the Zwift Tron Bike? To get the Tron bike, you have to complete the Mt. Everest challenge in Zwift by climbing 8,850 meters (29,028 ft) and then climb an additional 41,
Feb 19, 2017
CTS Tucson Cycling Spring Training Camp Review
CTS Tucson Cycling Spring Training Camp 2017 I recently attended a Carmichael Training Systems (CTS) cycling spring training camp in Tucson, Arizona during the week of February 14th, 2017. This blog post will give readers a short summary of the CTS Tucson camp to help other cyclists determine if this camp is right for them. CTS Tucson Athlete Profile The first day of spring training camp is always nerve wracking. Each athlete comes prepared in different ways, and understanding what types o
Dec 18, 2016
CycleOps Indoor Training Tire Disintegrates in 30 Days
CycleOps Indoor Training Tire Before purchasing the Tacx Neo direct drive indoor trainer, I spent many hours on a Computrainer with resistance created against a road tire. I first started with a traditional Continental outdoor road tire: the Grand Prix 4000s II. This tire lasted a few thousand miles, but was more expensive than an indoor training tire. The Grand Prix performed great and I recommend it for a trainer setup or outdoor riding in all seasons. It’s my go-to tire for most of my tr