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Over-under intervals improve your ability to shuttle and buffer lactate near the boundaries of your threshold power. Improving these capabilities will increase your anaerobic capabilities allowing you to output higher power values with greater efficiency and less mental fatigue.

Every workout in a training plan is there for a reason. Sometimes, the purpose is obvious— long threshold workouts prepare you for a time trial, while criterium racers benefit from high-intensity repeats. But some plans also include relatively easy, hour-long endurance spins between harder days. What’s the point of these workouts, and is it ok to skip them?

Whatever your goals are and however you ride, you can become a faster cyclist, with the right training. From setting goals to choosing a training plan, our beginner’s guide to cycling training covers everything you need to get started.

Cycling training doesn't just help you become a faster cyclist! Cycling also offers countless benefits to your physical health, mental wellness, and general wellbeing. Whether you're a competitive cyclist training for a goal event or a recreational athlete looking to improve your fitness, you can expect to see these benefits when you ride your bike regularly.

How much of your “race fitness” is due to improvements in capacity and how much of it comes from pain tolerance? We’ll cover this and how should average athletes and pro athletes fuel differently, get into cyclocross season and much more in Episode 339 of the Ask a Cycling Coach Podcast! More show notes and…