Training Tips

Training Tips

Hip Bridge Exercise for Cyclists

Key learnings: Learn about hip bridge exercise and its process. Learn about types of hip…

Coach DamianJuly 6

Training Tips

15 Benefits of Good Night’s Sleep

Key learnings: Learn about good night's sleep Learn about the benefits of sleep Learn about…

Coach DamianJuly 2

Training Tips

Draining Legs, Does Elevating Legs Helps?

Key learnings: Learn about draining legs and how to do it. Learn the benefits of…

Coach DamianJune 28

Training Tips

Heart Rate Variability (HRV) | Ultimate Guide

Heart rate variability is where the amount of time in your heart rate fluctuates slightly.…

Coach DamianJune 21

Training Tips

Training for Cyclists by Speed Skater!

Key learnings: Simplify your training plan Repeat your drill Pay attention to recovery "How To…

Coach DamianJune 15

Training Tips

Tabata Intervals in Cycling

What are Tabata intervals? Key learnings: How to perform Tabata intervals? Can you lose…

Coach DamianJune 14

Training Tips

10 Training Tips for Cyclists

10 sneaky training tips for cyclists 1. Start with goals Always start with…

Coach DamianJune 29

Training Tips

Cycling Motivation and How to Find One?

How to find cycling motivation? 2020 season and the beginning of 2021 was for…

Coach DamianMay 18

Training Tips

Your Struggles in Cycling #2

Let's Talk About Your Struggles #2 Thank you for filling out our survey it…

Coach DamianJuly 25

Nutrition Tips Training Tips

Homemade Sports Drinks

How to Make Sports Drinks on Your Own? 1. What Does Isotonic Drinks Contain?…

Coach DamianJuly 18

Training Tips

Your Struggles in Cycling

Let's Talk About Your Struggles Thank you for filling out our survey it helps…

Coach DamianJuly 11

Training Tips

Relative benefits of aerodynamic position in cycling

How Important is Aerodynamic Position on Your Bike? Another interesting fact and a strategy…

Coach DamianJuly 4

Training Tips

The Relative Importance of Bike Weight

I have always been curious to know what are the benefits of reducing the weight…

Coach DamianJune 27

Nutrition Tips Training Tips

The Best Breakfast Before Workout

What is the Best Breakfast Before Workout? 1. Should you eat breakfast or not?…

Coach DamianJune 20

Training Tips

Long Intervals 4×4 min vs 4×8 min vs 4×16 min

Long Intervals 4x4 min vs 4x8 min vs 4x16 min What long intervals are…

Coach DamianJune 6

Training Tips

Polarized Training vs HIIT Training vs Threshold Training vs High Value Training

Can You Increase Your FTP with Polarized Training? What is the fastest way to…

Coach DamianMay 30

Training Tips

What is Functional Threshold Power (FTP), (FTHR)

Functional Threshold Power (FTP), (FTHR) in Cycling 1. What is Functional Threshold Power (FTP),…

Coach DamianMay 25

Cyklopedia Training Tips

Lina Bo and Coronavirus Lockdown in Spain

How Lina Bo is going through lockdown in Spain, it was not easy... (Lina…

Coach DamianMay 18

Tempo Training with ranges and sample workouts

Training Tips

Tempo Training and Workouts

Tempo Training, Ranges, Workouts 1. What is Tempo Training in Cycling? 2. Tempo Zone…

Coach DamianMay 16

Endurance Training with ranges and sample workouts

Training Tips

Endurance Training and Workouts

Endurance Training, Ranges, Workouts 1. What is Endurance Training in Cycling? 2. Endurance Zone…

Coach DamianMay 9

Training Tips

How to do Sprint Workouts

How to do sprint workouts? Many people are asking about sprint workouts. Check this guide…

Coach DamianApril 25

Efficiency Factor (EF) as a metric of your aerobic level

Training Tips

What is Efficiency Factor (EF)

Efficiency Factor (EF) What is Efficiency Factor (EF)? How to interpret it? 1. What is…

Coach DamianApril 25

Training Tips

What is Intensity Factor (IF)

Intensity Factor (IF) in Cycling What is Intensity Factor (IF)? How to interpret it? 1.…

Coach DamianApril 18

Nutrition Tips Training Tips

12 Tips on How to Lose Weight by Cycling

How to Lose Weight by Cycling? 1. Focus on 3 main meals and 2…

Coach DamianApril 10

Training Tips

What is Aerobic Decoupling (Pw:Hr)

(Pw:Hr), Aerobic Decoupling 1. What is (Pw:Hr), Aerobic Decoupling? 2. How to use it?…

Coach DamianApril 4

Training Tips

Interval training in Cycling

Interval Training in Cycling 1. How to do intervals? 2. How many reps I…

Coach DamianMarch 28

Training Tips

What are The Normalized Power and Variability Index (NP, VI)

1. What are the Normalized Power and Variability Index Normalized Power is weighted average…

Coach DamianMarch 21

Cyklopedia Featured Training Tips

Working with a Personal Coach

Working with a Personal Coach (by Peter Wrotek) Introduction What were my concerns? What…

Coach DamianMarch 9

Training Tips

Guide on How to Improve Your Time Trialling

Time Trialling 1. Introduction to Time Trialling 2. Time Trial Training 2.1 Muscular Endurance…

Coach DamianFebruary 29

Training Tips

Guide to Cycling Cadence

What should you know about Cycling Cadence? • Quadrant Analysis • Low Cadence Training…

Coach DamianFebruary 22

Training Tips

Cycling Zones: Heart Rate Zones and Power Zones

Guide About Cycling Zones 1. What are Cycling Zones? 2. Cycling Heart Rate Zones…

Coach DamianFebruary 14

Training Tips

Why Do Cyclists Shave Their Legs?

Shaving Legs for Cycling 1. Esthetic Yes, it does look good and esthetic when a…

Coach DamianFebruary 8

Training Tips

Cyclists Weight, Body Fat Levels

What is Good Cyclists Weight and Body Fat Level? As each of us knows…

Coach DamianJanuary 25

Training Tips

Complete Guide on How to Use TrainingPeaks

How to Use TrainingPeaks? 1. How to Use TrainingPeaks 2. "Summary" window 3. "Analyze"…

Coach DamianJanuary 23

Cyclist riding over the lake doing tapering

Training Tips

Tapering in Cycling so How to Get Faster?

What is Tapering in Cycling? You want to "feel it" during the race day,…

Coach DamianJanuary 18

Training Tips

Energy Systems of The Body

What Are Energy Systems of The Body? 1. How Energy Systems of Human Body…

Coach DamianJanuary 11

Training Tips

Quick Guide to Masters Cycling

How to Improve Your Cycling When You are Master Cyclist. 1. Implement Strength Training…

Coach DamianJanuary 4

Training Tips

Track Cycling

Track Cycling 1. History 2. Track Rules 3. Track Racing 4. What Are The…

Coach DamianDecember 7

Training Tips

What is Base Training?

Why Base Training is So Important? 1. What is Base Training? 2. Preparation Period…

Coach DamianNovember 30

Training Tips

Cycling in Winter

Cycling in Winter In this short guide, we want to give you a few…

Coach DamianNovember 9

Training Tips

Squats for Cycling – Which Are The Best to Improving Your Performance?

Squats for Cycling 1. Why Squats? 2. What Kind of Squats Should You Do?…

Coach DamianOctober 19

Training Tips

Should You do Cycling With a Cold?

Cycling with a Cold - Should Your Ride? 1. Should Your Ride with a…

Coach DamianOctober 12

Training Tips

HIIT Cycling Workouts

HIIT Cycling Workouts 1. What is HIIT Workout 2. Benefits of HIIT Workouts 3.…

Coach DamianOctober 5

Training Tips

Cycling for Beginners

Cycling for Beginners 1. Introduction2. Cycling for Beginners, What Do You Need3. Training Plan4.…

Coach DamianSeptember 28

Training Tips

Periodization in Cycling

Periodization in Cycling 1. What is Periodization?2. Cycles of Periodization2.1 Macrocycle2.2 Mesocycle2.3 Microcycle3. Types…

Coach DamianSeptember 21

Training Tips

The Symptoms of Overtraining And How to Deal With Them

Symptoms of Overtraining 1. What is Overtraining? 2. What are the Symptoms of Overtraining?…

Coach DamianSeptember 7

Nutrition Tips Training Tips

Hydration for Cycling

Hydration for Cycling 1. Hydration for Cycling2. Benefits of Hydration3. Fluid Requirements4. Effects of…

Coach DamianAugust 31

What is Training Stress Score, Performance Management Chart in TrainingPeaks

Training Tips

What is a Training Stress Score [TSS] in Cycling?

What is a Training Stress Score (TSS) in Cycling? 1. Training Stress Score (TSS)…

Coach DamianAugust 24

Training Tips

Balance Exercises for Cyclists

Balance Exercises for Cyclists 1. Balance, How to Really Practice it? 2. Balance Exercises…

Coach DamianAugust 17

Training Tips

9 The Best Core Exercises for Cyclists

Core Exercises for Cyclists 1. What is Core? 2. What is a Function of…

Coach DamianAugust 10

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