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Yearly Archives: 2019

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  2. 2019

graph showing power produced during a cycling workout on a smart trainer outside or ERG mode

Why I don’t use ERG mode

Training, ZwiftBy Theia FriestedtJuly 9, 201911 Comments

What is ERG mode? Smart trainers include a feature called “ERG mode”. When turned on, ERG controls the load on the trainer to match a prescribed intensity (power target) during a workout. In other words, no matter what cadence you use or how hard you turn the pedals, the trainer adjusts the load so that…

Cyclists seen from the back during The Boone Ride

The Bone Ride – Milwaukee to Madison and Back

RacingBy Drew FriestedtMay 23, 2019Leave a comment

Training for Dirty Kanza 200 or looking for some long miles in the saddle? The annual “Bone Ride” could be your next ride. It happens annually on the 3rd Wednesday in May. You can even mark your calendar now for next year because it’s been going on for 33 years, rain or shine! The ride…

Narrow road in the middle of desert with mountains and big clouds

How to Prepare for a Century Ride or Grand Fondo

Quick Tips, TrainingBy Theia FriestedtMay 8, 20192 Comments

Doing a Century ride seems to be a common goal among cyclists. There seems to be a rite of passage in achieving your first 100 miles on the bike. Before I started cycling I could not imagine how anyone could possibly ride their bike that far or for that long. And once I started cycling,…

Group of cyclists seen from the back

The Mafia Holiday Ride in Chicago

How to, TrainingBy Drew FriestedtMay 2, 20192 Comments

The Mafia Holiday Ride (or simply “Mafia Ride”) is a group ride that leaves from the Deerfield Train Station at 7:30AM on holidays or holiday weekends only. The ride usually occurs on Easter, Mother’s Day, Memorial Day, Father’s Day, and Labor Day. It’s a good idea to check the Mafia Facebook Page to confirm the…

Down hill road in the mountains of Utah with a cyclist descending

How to Descend with Confidence on a Road Bike

Quick Tips, TrainingBy Theia FriestedtApril 27, 20192 Comments

A long descent on the road typically makes the list of situations that cause fear or lack confidence in cyclists. As with almost everything, the more you practice, the better you get. This post provides tips on how to descend safely and gain confidence so that you can feel in control. Tips on how to…

Rough Road 100 Gravel Race inside the Peloton

2019 Rough Road 100 – The Year of Roadies

RacingBy Drew FriestedtApril 13, 2019Leave a comment

Rough Road race overview Rough Road 100 in Morris, IL is a well organized and increasingly popular Spring “gravel” event. This year was no exception, and over 400 riders showed up. But the big surprise this year was the friendly weather. Temperatures reached over 60 degrees by the end of the race, and winds were…

Cyclists riding on a cloudy day with front lights on

How NOT to Slow in a Fast Paceline

Quick Tips, TrainingBy Drew FriestedtApril 4, 2019Leave a comment

This week has been recovery and “fun” in the schedule for me. I’ve taken that opportunity to do some fast group rides with the “big boys” in Chicago. That means getting in a fast paceline. So I joined the “Judson”. This is a fun group ride that starts in Evanston, IL and heads North for…

Colorful bar graph showing time spent monthly in power zones - cycling

Cycling Training Zones for Speed

Quick Tips, TrainingBy Drew FriestedtMarch 30, 20195 Comments

The image at the top of this post shows my time in zones before and after changing my training around February 2018. After one year of training with my new coach, my entire power curve is up 25 watts. Furthermore, I’m confident I can raise the curve by another 50 watts over the coming years.…

Legs of a woman wearing cycling shoes and colorful socks on grass

Cycling Cadence For Optimal Performance

Featured, TrainingBy Theia FriestedtMarch 26, 2019Leave a comment

A lot has been written about cycling cadence. Nevertheless, most articles on the subject tend to recommend, compare, or defend one type of cadence over another (e.g., “higher” vs. “lower”). In reality, there is no one “ideal cadence.” All cadences are important and have a place in cycling. As such, cyclists of all levels should…

Bike Trek Madone 9 leaning at the top of a mountain at 6,578 feet

Altitude Mask as a Training Tool?

Quick TipsBy Theia FriestedtMarch 15, 2019Leave a comment

Do altitude masks work? Is altitude mask an effective tool to help athletes better adapt and respond to the demands of training and competing at high altitude? The short answer is no. Most masks just limit air supply to the mouth and nose, making it harder to breathe. That may help build diaphragm and lung…

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