Author Archives: Chad Timmerman

Chad Timmerman is the Head Coach and Co-Founder of TrainerRoad — cycling’s most effective training system. He has nearly 10 years of coaching experience as a Level I USA certified Cycling and Triathlon coach. When he’s not developing structured training plans for TrainerRoad, you can catch him sharing his coaching advice on the Ask a Cycling Coach podcast. To get Chad’s best cycling knowledge delivered to your inbox, sign up for our email list.


Winter Cycling Training Guide: 11 Ways to Become a Faster Cyclist

A successful spring and summer racing season hinges mainly on one thing—your winter cycling training plan. The type of work you put in right now to prepare for it will pay massive dividends in the future.  Did you catch that? I said the type of work you put in — not how much work you…


FTP Test Tips & Strategy: How to Prepare for Your Next FTP Test

For more cycling training knowledge, listen to Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Training Plan Guide: How to Coach Yourself to Peak Fitness

No time, no coach, no problem. Coach Chad shares his proven, science-backed training process that takes busy athletes from base to peak. Table of Contents This guide was written with order in mind, but if you want to jump around feel free to do so by clicking on the hyperlinked questions below. Base Phase Training:…


Can I Skip Base Training?

It may seem counterintuitive to revert to base training every year after reaching new heights of performance, but this strategy pays dividends come race season. What is Base Fitness? Base fitness is synonymous with aerobic-base fitness, and this type of fitness is achieved via specific training that spurs particular physiological adaptations. Much like the name…


How to Recover, Maintain and Build Fitness After Completing a Full Training Cycle

Too many dedicated athletes are hard-pressed to take some time off. Most of us even have a skewed view of vacation seeing it less as a break from reality and more as a training disruption. And while the human body is tremendously adaptive and capable of withstanding countless forms of abuse, properly administered rest is…


How to Fine-Tune Your Cyclocross Fitness During Race Season

Cyclocross riders face the demands of high-level suffering for up to an hour-plus worth of all-out effort — all while enduring the mêlée of heckling crowds like those you might see in the high passes of the grand tours. Optimal Training Plan Progression for Cyclocross Racers We recommend that riders precede the Cyclocross Specialty training…


How Do I Achieve the Proper Balance of Power, Aerodynamics, and Sustainability?

Answer: It’s a process, and every rider will come to a different balance that suits them. Every step in the process can yield more power, greater aerodynamics, and/or higher levels of sustainability. Who Knew There Was So Much to Time Trialing!? Going fast in a time trial is a marriage, if a polygamous one, of…


How Much Does Aerodynamic Drag Affect My Speed?

Answer: A lot. Structured training will get you faster, but structured training with a concern for aerodynamic positioning will have the greatest impact on your speed. What is Aerodynamic Drag? Aerodynamic drag, otherwise known as aerodynamic resistance, plays a major role in determining how fast we can push ourselves on our bikes. How much so…


How Do I Train for Faster Time Trials?

Answer: To build up toughness, get accustomed to uncomfortable positioning and ultimately get faster, time trialists must effectively train the ability to pace their highest sustainable power over time trial distances. Think about it like this: It’s about the software, not the hardware. You can put a lackluster rider on the very best equipment and…


How to Train For Cyclocross After a Season of Road Racing

Cliches aside, cyclocross is coming. In my 25 years of MTB and road racing, I’m venturing into all new territory. For athletes getting ready for ‘cross season with me, here’s a first-hand look at how to train for cyclocross and what I’m doing to prepare for my first cyclocross championship. Of all cycling disciplines, I’d venture…



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