Desmond Okafor

To train for a 200K ride you need 12 weeks if your weekend ride is already around three hours, or closer to 16 if … Read more

A training block for a century is usually 8 to 12 weeks long, built from three or four loading weeks followed by a lighter … Read more

Short answer: yes, but a small amount, and only to support your riding. The question of whether cyclists should lift weights comes up in … Read more

Cadence training for cyclists is simply the practice of riding at a deliberately chosen pedal speed, measured in revolutions per minute, until that speed … Read more

Indoor trainer workouts for endurance let you dial in an exact wattage, hold it for an hour, and repeat the same session next week … Read more

A good winter training plan for cyclists is a 12-week block built from three ride types a week, two short strength sessions, and a … Read more

If you want to know how to taper before a big ride, cut your riding volume by roughly 40-60% over 8-14 days, keep a … Read more

Interval training workouts for cyclists are structured sessions that alternate hard efforts with controlled recovery, and the numbers matter more than the theory. Below … Read more

Sweet spot training for cyclists means riding structured intervals at roughly 88-94% of your Functional Threshold Power, a band that sits between hard tempo … Read more