Power Training

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Workout of the Month 3 - Static and Dynamic Core

Editor's Note: Coach Dan Kehlenbach, a long-time coach of cyclists and other endurance athletes, and a certified strength and conditioning specialist, has graciously agreed to put together a monthly series of workouts for RBR readers. This month's workout features the same preparation exercises (Phases 1 & 2) before moving into the new Circuit workouts.

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Workout of the Month 2 - Core, Power, Strength

Editor's Note: Coach Dan Kehlenbach, a long-time coach of cyclists and other endurance athletes, and a certified strength and conditioning specialist, has graciously agreed to put together a monthly series of workouts for RBR readers. This month's workout features the same preparation exercises (Phases 1 & 2) before moving into the new Circuit workouts.

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A Cyclist's Weakest Muscle Groups: What to Do?

As a cyclist, it's not so much that we're really weak in some key muscle groups. But it's clear that doing some specific things to address our three weakest muscle groups can have a profound effect on our riding. So, if you're open to working on some weaknesses this winter, here are the three muscle groups you might target, each with one of our favorite exercises to specifically build strength in that area (illustrated with a photo and text showing and describing how to do the exercise).

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Follow-up on Intensity and Spring Training

Several readers wrote in with questions about spring training. Before answering the questions, a bit of context. The Spring Training eArtice includes four programs based on how active a rider has been over the winter, and the rider’s goals. Each program is divided into two 5-week blocks so that a rider can pick the best program for you and either do 5 or 10 weeks of training. Now, on to the reader questions.

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Why I Coach By Intensity

All of my clients are middle age or older, have families, jobs and other interests besides cycling. Some just want to stay fit, while others race or train for specific organized events and tours. In other words, they’re typical roadies. They hire me because they want to be better roadies and want to be smart about how to become better. They don’t have time to spare and they don’t want to make mistakes that will set them back, or even worse, ruin a season. Every one of my clients trains by intensity! Some use perceived exertion, some use heart rate and some use power. Each approach works!

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Why Your Lactate Threshold May Be Irrelevant

We all know what lactate is – it causes the burn in our legs. However, physiologists differ in what they call it, how to measure it and how to use it: lactate threshold, anaerobic threshold, ventilatory threshold, onset of blood lactic acid (OBLA), etc. You don’t need a Ph.D. to understand it all, nor do you need to be confused. Do what I do and use Rate of Perceived Exertion (RPE), which is much simpler and just as useful as a heart rate monitor.

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Go Beyond Heart Rate Training Zones

True confession: heart rate formulas confuse me. If there were a "perfect" range for training and recovery rides, it seems like the experts would agree. In fact, no such ideal heart rate exists. There’s nothing wrong with using a heart rate monitor if you understand its limitations. But, ideally, it should be used in combination with perceived exertion and a power meter. A power meter can be invaluable for hard training because it provides an objective look at how hard you’re truly going.

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How Should Older Riders Train?

I've been racing for four decades, averaging about 700 hours of training each year. But now I'm 59 and sometimes feel the motivation is just not there. I heard that a 67-year-old finished El Tour de Tucson (111 miles) in 4:51. He had significantly reduced his on-bike training to 4 days per week and lifts weights the other 3 days. Do you think I can cut back my training that way and still ride well?

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