Posts in JHEndurance
How To ride hills in endurance cycling events?

Riding up hills at the right pace can make a huge difference to how well you perform in endurance cycling events, so I thought I would write down some details of how to get the pacing right.

So, how should you ride hills in endurance cycling events? You should ride up hills a little bit harder than you ride on the flat and use downhill for recovery. Because of the way wind resistance works, riding harder up hills is more efficient.

Read More
Why are some of the runs in my training plan so short?

Here are some of the benefits of short runs:

  1. A way to turn the legs and activate the muscles and mitochondria which can promote recovery

  2. A way to get in some easy extra endurance miles

  3. A way to do some good quality High Intensity Interval Training (HIIT)

  4. A way to warm up before some strength and conditioning

  5. A way to focus on form by putting into practise running drills

  6. A way to come back after over-training or injury

  7. A way to increase the frequency of running.

Read More
How Do I Set Goals for Successful Bikepacking Races

We recently had a workshop on goal setting for our training group and I thought it might be useful to write an article to explain the details of how goal setting can support a successful finish in a bike packing event or any other sporting event.

So, how can goal setting help you succeed in a bike packing race? There are three types of goals used in sport: Outcome Goals, your dreams; Performance Goals, measurable things; and Process Goals, things you do. These goals integrate into a plan for both training and your event that if followed effectively should lead bring success.

Read More
Why are you slow at cycling up hills?

A question that people often want to improve is how to get faster at cycling up hills. This is often because they can’t keep up on hills during rides with friends, in training groups or in events or races. There are two main reasons why you might not be as fast as you would like to be when riding up hills but the reason you can’t keep up or have to slow down on hills is probably not due to how fast you are on hills but how much energy you have used before getting to the hill. Improving your overall cycling fitness and managing your energy effectively alongside improving your fitness for cycling up hills is likely to give you the biggest improvements in your climbing speed.

Read More
How Much Training Should I Do For A Bikepacking Race?

Many of us question how much training we need to do to meet our goals. It is an interesting question, as is how much training is too much? I thought I would take some time to write down my thoughts and experience on the subject in the hope that it will help you towards your goals. You should first focus how much training you can sustain now and then build up from there. The optimum amount of training at any time is a bit more than you are comfortable with but not enough to be overwhelming physically or mentally.

Read More
How do I get faster at trail running?

So how do you get faster at trail running? Well, the best way at getting good trail running is to do more trail running. However, there comes a point where you don’t have any more free time to run and your body can stop responding to the same stimulus; it then becomes a bit more complex than just doing more of the same thing.

Read More
How to use rest weeks in your cycling training

Rest and recovery is an essential part of getting fitter and faster for any sport. There are many ways to incorporate recovery into your training and in this article, I share some of the ways I have found to be most effective during my years of experience as a cycling coach.

So, how do you use rest and recovery weeks in your cycling training?

Read More
How do I know if I'm too tired to train?

Illness aside, if you feel tired but are generally healthy the best thing to do is to go out and have a go BUT if your heart rate is not responding or is going erratically high, or you are significantly off pace despite your best efforts, call it a day, run easy or rest, the session will be there another day. If this isn’t something that you feel you can achieve, the good news is there are other ways to track your levels of tiredness which will help you decide whether or not today is the day to train:

Read More
How to use interval workouts for off-road endurance cycling training

Interval training is an essential part of becoming a fitter and faster cyclist but what should you do, how much and how often should you do it? Racing off-road adds complication with the skills element and what aspects of training should be on technical terrain and what should be on the road or perhaps even an indoor trainer.

So, how do you use interval training for off-road ultra-endurance bike packing races?

Read More
How can I fit other sports around my cycling training?

Many of us like to enjoy different sports now and again so I thought it would be useful to explain how you can fit them into your cycling training in the most effective way. So, how should you fit other sports into your cycling training? You need to think about how the sport will complement or hinder particular cycling training workouts:

  1. What is the sport that you will be doing? Is it explosive with lots of sprints and recoveries like football or hockey, extremely explosive like racket sports or circuit training, more sustained like running or swimming or applying lots of force like weight training or heavy gym work?

Read More
Should I change my cycling training plan if I am tired?

It is common for people to get tired at this time of year when the better weather comes around. This can be for a number of reasons and I thought it would be useful to write an article describing why you might feel overtired and explain what you can do to get back on track. So, should you change your training plan if you are tired?

Read More
How to use heart rate to train for endurance cycling

I just finished a YouTube video on how to use heart rate for endurance cycling training and after a quick look on the internet, I decided it would be useful to write an article to go with it. So, how do you use heart rate to train for endurance cycling?

Read More
How Long-Term Stress Affects Endurance Training

So how did stress have such a drastic effect on my training? When we are using up a lot of energy on stress this can limit the energy we have left for good quality training; in addition to this when emotionally stressed it can take us longer to recover. Unfortunately it is difficult to monitor this closely as emotional stress is very subjective; what causes debilitating stress for one person is a perfect motivator for another.

Read More
How To Train for an Ultra-endurance Bikepacking Race or Event

Over recent years I have helped many people train for ultra-endurance bike packing events and over that time I have learned a lot about effective training methods. I thought it would be useful to write an article explaining the details of what I have found to be the best way to train and prepare for a bike-packing event. So, how do you train for an ultra-endurance bikepacking event?

Read More
How To Train for a Mountain Bike Marathon Event

I was having a quick scan around the internet at the information available on training for endurance events and thought it would be useful to write an article on training for Mountain Bike Marathon Events. So how do you train for a mountain bike marathon event? The best way is to break your training down into specific areas to meet the demands of your event, here are 6 of the most important:

Read More
Why Aerobic Threshold Is Important and How to Use It to Get Fitter

Perhaps the most effective thing you can do to improve your ability to run or cycle faster for longer distances, longer than 2 hours up to several days, is to improve your speed or power at your aerobic threshold. I thought it would be a good idea to explain why this is and how you can use the knowledge to get faster, so I wrote this article. So, why is aerobic threshold important? Your aerobic threshold dictates how fast you can go for durations of more than around 2 hours

Read More
The best running and cycling training diary, planning and analysis applications

There are a lot of applications available to track and analyse running, cycling and other endurance training sessions. I have used quite a few over the years and I thought it would be useful to combine my experience with that of my athletes and an in-depth survey of currently available diary application and analysis tools. So, what are the best cycling and running training and analysis applications? In no particular order, my top 3 applications are Strava, TrainingPeaks and Final Surge but I think combinations of applications work best. Read on to find out why.

Read More