Lena Ashworth

Gym exercises for road cyclists are heavy, low-rep strength and stability movements — squats, deadlifts, split squats, rows, presses and anti-rotation core work — … Read more

Heart rate zones for cycling are five bands of training intensity, each one a slice of your maximum heart rate. Ride inside a band … Read more

Rate of perceived exertion, or RPE, is a 1 to 10 scale cyclists use to rate how hard a ride or interval feels, where … Read more

Most riders hold their winter fitness with four to eight hours a week of deliberate riding: two or three long easy sessions, one short … Read more

If you are wondering how long should indoor trainer rides be, the honest answer is that most sessions run 45 to 90 minutes, and … Read more

Periodization for cyclists is the habit of dividing a training season into planned phases instead of riding whatever feels good on any given day. … Read more

Sprint intervals on a road bike are short, all-out efforts of 5 to 15 seconds each, separated by 3 to 4 minutes of easy … Read more

VO2 max intervals for cyclists are short, hard efforts of about two to five minutes with equal or near-equal recovery, run at roughly 106-121% … Read more

To structure a cycling training week, alternate hard and easy days: one or two quality sessions, one long endurance ride, several conversational rides, and … Read more

Zone 2 training for cyclists explained in one line: it is the low-to-moderate aerobic range, roughly 55 to 75 percent of your FTP, where … Read more