Save your sugar for when it counts

Just because a workout has a structured workout file attached doesn't mean you can't take that ride outdoors.

We each need to make a decision on how much rest we need based on our lives.

Changes in our fitness can happen unexpectedly, but only if we don't give up on our training.

Many riders don't ever do real endurance training, finding it frustrating. But it is well worth developing that aerobic sysetm.

Once I got my first power meter I realized that an important part of riding was your work capacity. The thing was I took the wrong approach.

Taking time to ride without training will keep you mentally fresh and make you fitter in the end.

Soon after hitting the first climb at Haute Route Adrian realized that his FTP based training wasn't the right approach.

We should add perseverance to our list of training principles. Without it you may never reach your goal.

Despite perfect training and strong legs, our performance can be more determined by our mental state than our physical abilities.

Changes in your FTP or VO2 aren't the only way to get fitter and perform better.

There are many ways to assess if you are getting better.

Moving the numbers on the PMC can't be what your training is about.

Timing is everything when we want to be at our peak for a specific time of the season.

Managed fatigue is part of the training process. Don't just pull the plug, hop on and give your workout a shot before making a decision.

Rest weeks play in a role in keeping your training consistent over time. Be ambitious with your training, but err on the side of caution

Fear is a part of sport. Embrace it.

Free days: days where you can do what you want. No structure, no zones, no goals. Days to just get out and enjoy yourself on the bike.

Riding at 100rpm may have worked for Lance Armstrong, but for the rest of us it is ruining your endurance rides.

Cycling is a sport where more time usually equals better fitness. Adding time at tempo is great, just take into account a few ideas.