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Getting the Facts: How to spot bad information

Athletic performance relies heavily on the continuing advancement of our scientific understanding of physiology. Without science we would still be relying on outdated and at times dangerous training methods. Our understanding of how heart rate is affected by physical activity or how aerobic capacity correlates to a number in watts has greatly improved training techniques and training plan development for…

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Fudging the Numbers: A Practical Guide to Increasing FTP

When cycling’s favourite comedian Phil Gaimon retired, he began a quest to push dopers from the top of KOM segments on Strava (at least in his local area). Despite being retired one peculiar thing happened to Phil’s fitness in his hunt for Strava segments; he saw some of the best 20 minute power numbers of his life. It left many wondering…

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Zwift vs Trainer Road

*Sign up for our mailing list to get 10% off our Spring Cycling and Triathlon camp in Asheville, NC: Click Here It’s that time again to dig out the trainer and set up the pain cave. There was a time when trainer riding meant hours in front of the TV on a loud mag trainer with nothing but a heart…

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Dealing with the Off Season – Part 1

Depending what your preferred discipline is (and your geographic location) your athletic season is probably getting ready to come to a close. Here in Canada cyclists and triathletes are finishing up their final events and looking forward to some time away from training. While runners may be just getting their groove going for the fall marathon season, there’s no question that…

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The Importance of Rest and Recovery

Rest and Recovery. It’s called the most important part of training. Despite this most athletes do not get enough nor do they rest effectively. The primary principle of training is to elicit an adaptation response by shocking your body with rigorous activity. After the activity our bodies begin to repair the cellular damage caused by the activity and in theory…

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Heart Rate in a World of Watts – Four reasons HR is still a valuable metric

Power has undoubtedly taken over the cycling world as the must-have metric. What started out as an expensive wired contraption that could only be used on a stationary bike has developed into a wide range of increasingly more affordable and portable wireless units with connectivity to multiple devices. Stages was arguably the first to produce a relatively cheap power meter…

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Rethinking Distance-based Training Plans

  While some runners have taken to heart-rate training and more structured plans which involve periodization with focussed workouts, most of the thousands of participants lining the start lines of events all over North America have followed some variant of the basic distance-based plan. These consist of a weekly plan that gradually builds up distance where the athlete runs the…

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Is Strava Useful in the Winter?

While this year has been warmer than most and has allowed for road riding much later into the year, by now the trainer has seen its share of miles and for the vast majority of riders will be the only way to log miles until the snow departs. For devoted Strava users this means several of the site’s features become…

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