{"id":67269,"date":"2020-12-29T09:50:19","date_gmt":"2020-12-29T17:50:19","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=67269"},"modified":"2022-04-07T06:56:01","modified_gmt":"2022-04-07T13:56:01","slug":"top-five-cycling-training-deep-dives-of-2020","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/top-five-cycling-training-deep-dives-of-2020\/","title":{"rendered":"Top Five Cycling Training Deep Dives of 2020"},"content":{"rendered":"\n<p class=\"lead\">Science is at the heart of what we do at TrainerRoad. Often, that means diving deep into the research to answer your questions about cycling training, nutrition, and recovery\u2014all to make you a faster cyclist. Here are the top five deep dives of 2020 from the Ask A Cycling Coach Podcast.&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Top 5 Deep Dives of 2020 (Ask A Cycling Coach Podcast)\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/OASzZqxrkbM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">5. Why Weightlifting Can Improve Your Muscular Endurance<\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Why Weightlifting Can Improve Your Muscular Endurance (Ask a Cycling Coach 277)\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/8TE9jqa7zto?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Adding strength training to your routine brings many benefits to cycling performance and overall quality of life. But weightlifting can do more than just improve your maximum sprint power. In this deep dive, Coach Chad explains why weightlifting can increase your muscular endurance and pedaling efficiency.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">More on Strength Training:<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.trainerroad.com\/blog\/strength-training-basics-for-cyclists\/\" target=\"_blank\" rel=\"noreferrer noopener\">Strength Training Basics for Cyclists<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-strength-training-can-improve-endurance-for-cyclists\/\" target=\"_blank\" rel=\"noreferrer noopener\">How Strength Training can Improve Endurance For Cyclists<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/strength-training-and-cycling-how-to-time-your-workouts\/\" target=\"_blank\" rel=\"noreferrer noopener\">Strength Training and Cycling: How to Time Your Workouts<\/a><\/li><\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">4. Training for Long Events: Why You Don\u2019t Need Big Rides<\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Training for Long Events: Why You Don\u2019t Need Big Rides (Ask a Cycling Coach 264)\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/REs4uQBKeDg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Training for a long event like a century, gran fondo, or gravel race? The good news is that you don\u2019t have to complete rides as long as your goal event. With consistent and specific training, you can ensure that you\u2019ll have the endurance needed for big days in the saddle.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">More on Long-Distance Training:<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.trainerroad.com\/blog\/preparing-for-big-events-with-low-volume-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">Preparing For Big Events With Low Volume Training<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-prepare-for-and-ride-your-first-century\/\" target=\"_blank\" rel=\"noreferrer noopener\">Training for a Century: Be Prepared for Your First 100 Mile Ride<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/gran-fondo-training-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">Gran Fondo Training Guide<\/a><\/li><\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">3. Breathing 101: How to Breathe More Efficiently While Cycling<\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Breathing 101: How to Breathe More Efficiently While Cycling (Ask a Cycling Coach 257)\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/fETJA2cwpw8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Breathing is one of those things that you don\u2019t think about until you\u2019re almost out of breath. This deep dive covers everything you can do to improve your breathing efficiency with respiratory muscle training while cycling. It also offers techniques to focus and meditate with your breath for reducing heart rate.<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">More on Breathing and the Aerobic System:<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.trainerroad.com\/blog\/breathing-101-how-to-breathe-more-efficiently-while-cycling\/\" target=\"_blank\" rel=\"noreferrer noopener\">Breathing 101: How to Breathe More Efficiently While Cycling<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-vo2-max-work-makes-you-fast-the-science-behind-it-all\/\" target=\"_blank\" rel=\"noreferrer noopener\">How to Improve Your VO2 Max and Get Faster With Structured Training<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/the-aerobic-energy-system-what-it-is-why-its-important-and-how-to-train-it\/\" target=\"_blank\" rel=\"noreferrer noopener\">The Aerobic Energy System: What it is, Why it\u2019s Important, and How to Train it<\/a><\/li><\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">2. The Beginner&#8217;s Guide to Nail Your Indoor Cycling Training<\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"The Beginner&#039;s Guide to Nail Your Indoor Cycling Training (Ask a Cycling Coach 239)\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/EJnqPn5bs5M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Cycling training is tough. In this deep dive, we share some of the best tips to optimize your indoor cycling training, including equipment setup, nutrition, recovery, and sleep. Whether you\u2019re just getting started or experienced with indoor training, this deep dive will help you nail your workouts.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">More on Getting Started:<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.trainerroad.com\/blog\/the-beginners-guide-to-indoor-cycling-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">The Beginner\u2019s Guide to Indoor Cycling Training<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/indoor-training-advice-for-beginners\/\" target=\"_blank\" rel=\"noreferrer noopener\">Indoor Training Advice For Beginners<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-get-started-with-trainerroad\/\" target=\"_blank\" rel=\"noreferrer noopener\">How to Get Started With TrainerRoad<\/a><\/li><\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">1. Recovery 101: How to Recover Better, Recovery Hacks That Work, and more<\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Recovery 101: How to Recover Better, Recovery Hacks That Work, and more (Ask a Cycling Coach 256)\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/JQYnuKV-juY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Improving your recovery is probably one of the easiest things you can do to maximize your hard work. Get all the details for how to get the most from your recovery week, including how to use recovery tools.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">More on Recovery:<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.trainerroad.com\/blog\/recovery-tips-and-hacks\/\" target=\"_blank\" rel=\"noreferrer noopener\">Recovery Tips and Hacks For Cyclists<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-maximize-recovery-in-between-hard-workouts\/\" target=\"_blank\" rel=\"noreferrer noopener\">How to Maximize Recovery In Between Hard Workouts<\/a><\/li><li><a href=\"https:\/\/www.trainerroad.com\/blog\/recovery-the-elements-of-getting-faster\/\" target=\"_blank\" rel=\"noreferrer noopener\">Recovery: The Elements of Getting Faster<\/a><\/li><\/ul>\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<hr class=\"wp-block-separator\" id=\"block-250cf828-d7b2-4288-90ae-b4971dfaff09\"\/>\n\n\n\n<p id=\"block-be2c8a55-3ee7-4643-8b8d-03c97d4855a4\"><strong><em>For more cycling training knowledge, listen to <a href=\"https:\/\/www.trainerroad.com\/podcast?utm_source=TrainerRoad%20Blog&amp;utm_medium=Blog%20Post%2Flower%20weekly%20tss%20and%20still%20get%20fast&amp;utm_campaign=TrainerRoad%20Blog%20Content&amp;utm_content=Ask%20a%20Cycling%20Coach%20Podcast%20%E2%80%94%20the%20only%20podcast%20dedicated%20to%20making%20you%20a%20faster%20cyclist\" target=\"_blank\" rel=\"noreferrer noopener\">Ask a Cycling Coach \u2014 the only podcast dedicated to making you a faster cyclist<\/a>. New episodes are released weekly.<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Science is at the heart of what we do at TrainerRoad. Often, that means diving deep into the research to answer your questions about cycling training, nutrition, and recovery\u2014all to make you a faster cyclist. Here are the top five deep dives of 2020 from the Ask A Cycling Coach Podcast. <\/p>\n","protected":false},"author":42,"featured_media":68074,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[5],"tags":[1580,169,1005,3656,537,889,1452,1024,3507,883,1314,773],"class_list":["post-67269","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-century","tag-cycling-training","tag-cycling-workouts","tag-deep-dive","tag-recovery","tag-recovery-strategy","tag-recovery-week","tag-science","tag-science-based-training","tag-strength-training","tag-weight-lifting","tag-weight-training"],"cc_featured_image_caption":{"caption_text":"Model: @TheAlpineStylist","source_text":"Photo Credit: @kokody","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/67269","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=67269"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/67269\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/68074"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=67269"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=67269"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=67269"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}