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.

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

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

There is nothing better than getting away for your spring camp and logging some miles. How do you know if you have done a good job?

Your aerobic system is the key to being a good rider, but that doesn't mean that we don't have to incorporate some intensity.

An amazing podcast. Learn about mitochondria, insulin, and metabolic concepts that underpin our training, performance and health.

Another chance to choose where to take your training.

We often hear riders talking of burnout. We want to avoid it. Manage your "bucket" to keep yourself developing as a rider.

No pain, no gain. If you want to get better as an athlete that is an idea you will have to leave behind.

We need to check-in periodically to keep an eye on how our aerobic and anaerobic systems relate to one another.

Adding in a heart rate component to your training is important, but it can be confusing. Your power and heart zones may not align.

Use your testing results, and some insights into what sort of rider you are, to figure out where to take your training.

You can always add time at your endurance pace. Cycling is a sport that rewards time spent training, just be sure it doesn't fatigue you.

Your breathing technique is one of those things you can improve to ride better without having to change your fitness.

Make sure you are breathing in three dimensions to maximize your respiration.

Pushing the watts when a ride is hard is great. First though you have to get to that point in the ride and have the energy left to push

We all like to feel like we are training - but but that leads to fatigue and stagnation.

Repeatability - the ability to do an effort more than once consistently, is one key element of fitness that is often overlooked.