training | Consummate Athlete https://consummateathlete.com Where busy athletes can find the tools to crush their biggest cycling goals. Thu, 02 Jul 2026 16:05:13 +0000 en-CA hourly 1 https://wordpress.org/?v=7.0 https://consummateathlete.com/wp-content/uploads/2024/03/cropped-CA-logo-32x32.png training | Consummate Athlete https://consummateathlete.com 32 32 How to Increase Your Cycling Threshold Power (FTP) https://consummateathlete.com/how-to-increase-your-threshold-for-cycling/ https://consummateathlete.com/how-to-increase-your-threshold-for-cycling/#respond Thu, 02 Jul 2026 12:42:00 +0000 https://consummateathlete.com/?p=19085 If you’re on a quest to elevate your cycling performance, you’ve likely heard the term “Functional Threshold Power” (FTP) thrown around and wondered how you can increase it. This post will give you a quick definition of FTP, help you understand why you should care about it and guidelines for what a good FTP focused training plan would include.

What is Functional Threshold Power (FTP)?

We have a bigger post called ‘What is FTP and How to Set it‘ if you want to go deep on the theory. Since hte important thing is to get out and start training, we will cover it quickly here. Your Functional Threshold Power is the highest power output you can sustain for around an hour of all-out steady effort.  When you increase your FTP it means you can move faster without going into ‘the red zone’ and that your endurance pace will generally be faster. Mountain bikers may find their lap times or average speeds start coming up while road riders may notice they can stay in a group or that they can upgrade their group or category.

Follow our 8 week FTP Boost Training Plan to incorporate all of these concepts automatically into your training

The Consummate Athlete Approach to Elevating Your FTP

1. Structured Intervals for Specific Gains – Follow a plan

Random rides won’t cut it. Structure your training with purposeful intervals. We like to vary the workouts during the week to include shorter 5-10 minute efforts at or just above threshold and then longer (usually weekend) sweet spot efforts below threshold but held for longer durations (15-60min).  If you are new to sprinting or really short efforts it can be helpful to include some of those in the warmups or do a block of sprint or VO2 efforts prior  to focusing on threshold to help train that system and, most importantly, develop the skills and coordination to pedal hard at high outputs before working at threshold or ‘moderate’ loads and speeds.

2. Consistent Endurance – Don’t just go hard (or medium)

While threshold gets lots of attention the benefits consistent rides (even short ones) and a few longer rides 90+minutes each week are one of the biggest gaps in most programs. So if you aren’t drawn to threshold intervals or you have been trying to do hard intervals for a few months (or longer!) try reducing the intensity and focusing on steady endurance.

3. Mindset – reduce the stakes and expectations, focus on feeling

While its popular to debate the nuances of threshold training, the block for most athletes is mental. There is a lot that we put into the idea of threshold, hard, max, race pace and other associated terms and situations. Think of threshold training not as a test to rule them all ( or as ‘precious’ as we discuss in this post) but rather as a opportunity to practice sitting with discomfort. This is learning to put your hand in the fire and sitting with discomfort and using tactics like positive self talk ( You can do this, keep going!)  and focus-refocus ( what’s next rather than ‘I suck’ , why don’t I stop).  Start easier than you think both in terms of the threshold settings and zones and also in your expectations. If you think you can do 2 x 20 min at 200 watts , challenge yourself to ONLY do 175 watts this week and then come back soon and do a little more next time.  Regardless of power output on a given day focus on how you feel and sitting in discomfort more than breaking your personal best every time you train.

4. Measuring Progress and Setting Specific Goals

This post is about increasing threshold so if that is your goal then you will need to ‘prove’ the threshold at some point. We tend to take the approach of beating peak powers or time trial times (e.g. 40k TT) rather than setting goals to increase threshold since FTP can be modeled now and is complicated and contentious to pinpoint. All that to say, track your progress, regularly using a structured protocol, such as a 20-30 minute time trial. As your FTP improves, adjust your training zones accordingly, if not conservatively (e.g. lower).

Final Thoughts

Improving your cycling Functional Threshold Power is a journey that requires dedication, strategy, and a dash of grit. By adopting a Consummate Athlete’s approach you can work to achieve your goal of increasing cycling threshold power while also enjoying the training process.

Follow our 8 week FTP Boost Training Plan to incorporate all of these concepts automatically into your training

]]> https://consummateathlete.com/how-to-increase-your-threshold-for-cycling/feed/ 0 Why You Should Stop Stressing About Your Mileage https://consummateathlete.com/stop-stressing-about-your-mileage/ Thu, 29 May 2025 14:12:22 +0000 https://consummateathlete.com/?p=987518248 It is very common for athletes to use mileage (A.K.A. distance) to track their runs, bikes, swims and other endurance sport training. When we start training this is one of the easiest and cheapest things to record. Distance is also related to many events we do. Many runners do 10km or marathons or 100-milers while cyclists will complete centuries (100 miles) or bucket list events like Unbound Gravel that is 200 miles of challenging gravel terrain.

While volume matters it is not a great way to guide training and is a misleading way to track progress, especially as you become more experienced in your sport. If your goal is performance, health, or long-term consistency, it might be time to shift your mindset away from mileage goals in favor of mix of more advanced metrics (power, pace) and qualitative metrics like feeling, skills and session-focus.

1. More Miles Doesn’t Equal Progress

One of the biggest myths in endurance sport is that more is always better. We all know a cyclist who logs endless base miles but struggles in every race because they don’t have the speed, strength or skills to perform during critical moments in the race. Mileage is just one training variable and it is affected by so much that it presents a very incomplete picture of fitness and preparedness. While you could ride 200-miles before Unbound that isn’t any guarantee of success because it misses out on critical aspects like group riding, technical skill, heat preparation, and the inevitable fatigue you create by doing such long rides. A better strategy is to consider the time and intensity you ride to help elicit physiological adaptation along with the critical skills for an event or challenge.

2. Fitness Gains Come From Specific Stress

Whether you’re training for a 10K or a 200-mile gravel race, your body adapts to specific types of stress. For intermediate and advanced athletes the training must become more specific and provide a balance of low-intensity training and higher intensity training. While you will accumulate mileage by doing these workouts, the focus should be more on the time in zone or at the specific intensities rather than the miles accumulated.

If your “easy” workouts always turn into pace-pushing efforts just to hit a distance number, you’re likely sabotaging recovery and performance in key workouts. This regression to the mean is one of the most common reasons for injury and training plateaus. Time-limited athletes will run sort of hard most workouts to get a ‘good workout’ and to cover a mileage target with the time they have but never work on their high intensity speed or building their aerobic capacity (e.g. Zone-2)

3. More Miles Optimizes for Less Challenge

Said simply, if success is more miles than you should avoid up-hills, headwinds, technical sections and anything that slows you down. The challenge is that the things that slow you down are the things that create ‘critical moments’ in races and many of the desired physiological, psychological and technical gains in training.

When athletes come to us we look at their hours, their heart rate distribution and their elevation gain (vert). Distance is rarely examined, yet those annual distance goals and Strava ‘year in review’ highlight these values. How many people push for 10,000 km years (on bike) and still find they aren’t getting better.

4. Specific Terrain & Skill Beats Distance

In off-road sports like trail running, gravel racing, and mountain biking the ability to handle terrain efficiently, descend confidently, and ride or run relaxed over rough ground often matters a lot. If all your miles are fast pavement miles than you will miss out on the technical and tactical practice required to thrive and be efficient in the sport. You also can not adequately test out your mechanical and equipment setup to avoid issues on race day.

Short skills sessions and riding on event specific terrain typically means less mileage and yet is a fantastic type of training.

5. Long-Term Consistency Wins

Finally, the biggest reason to stop stressing about mileage? Longevity. The athletes we coach who thrive into their 60s and 70s don’t think about distance. They’re the ones who train to have fun most days and do a couple focused workouts using feeling (and often supported by Heart rate or power). Mostly easy and fun plus a little focused hard work!

If you’re feeling stuck, tired, or overly focused on numbers, try this: Track time and intensity instead of distance. Celebrate consistent weeks, key workouts, and skill progress. Use mileage as one tool in the toolbox—not the only one.

Want help building a smarter, more sustainable training plan? Consider booking a Phone Consultation or a Custom 3-month Training Plan to help guide your sustainable training routine.

]]> Q&A – Spring Transition Outside + Too Much Cross-Training? https://consummateathlete.com/qa-spring-transition-outside-too-much-cross-training/ Tue, 22 Apr 2025 12:12:32 +0000 https://consummateathlete.com/?p=987518135 In this episode of the Consummate Athlete Podcast, Molly Hurford and Peter Glassford discuss 4 listener questions including Hardtail vs. Dual-Suspension, Packs vs. Vests Vs. Bottles Vs. Hip Packs, and then using Structured workouts outside (Spring transition for cycling) and finally, how to know if you are cross-training too much! (#CrosstrainingIsNotACrime) 

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Similar Episodes and Posts to Check Out Next!

Recent Podcast episode on going outside for cycling in spring

Post about “What is Your Workout” and how to deal with Structured Workout Downloads for Garmin/Wahoo Bike Computers

]]> Should You Do the Festive 500 and What is Zone 2 for a Masters Cyclist? https://consummateathlete.com/should-you-do-the-festive-500-and-what-is-zone-2-for-a-masters-cyclist/ Tue, 24 Dec 2024 10:23:00 +0000 https://consummateathlete.com/?p=987517758 In this episode of the Consummate Athlete Podcast, Peter Glassford and Molly Hurford discuss a listener questiona about what Zone 2 is for a masters aged cyclist who wants to keep it simple.  The other question discussed is about the Festive 500 challenge. We discuss the origins of the challenge, some of the variations, and when it makes sense for an adult cyclist over the holidays. 

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Past Consummate Athlete Guests:

Steve Magness, Dr. Stacy Sims,Dr. Stephen Seiler, Simon Marshall,Frank Overton, Dean Golich, Joe Friel,Marco Altini, Katerina Nash, Kelly Starrett, Geoff Kabush, Ellen Noble, Phil Gaimon, Dr. Stephen Cheung, David Roche, Matt Fitzgerald, Dr. Marc Bubbs, Christopher McDougall,Rebecca Rusch, Kate Courtney, David Epstein ,Kelly Starrett, Juliet Starrett, and many more

]]> Cold Weather Training and Performance Strategies for Cyclists – Dr. Stephen Cheung https://consummateathlete.com/cold-weather-training-and-performance-strategies-for-cyclists-dr-stephen-cheung/ Tue, 17 Dec 2024 13:20:15 +0000 https://consummateathlete.com/?p=987517754 Dr. Cheung returns to the podcast to dive into the science of training and racing in cold weather for cycling and running. He breaks down the key differences between heat and cold adaptation, sharing insights into how the body responds and what that means for your training and performance. We also discuss trending interventions like cold plunges—can they actually improve performance in cold conditions, or are they more hype than help? Tune in to find out what works, what doesn’t, and how to stay strong in the cold!

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Consummate Athlete Event and Goal Based Training Plans, available in the Training Peaks Store. This ready to go plans are available to start whenever you are and provide a valuable and proven workouts to guide you to your goal or event. Use Code ‘CAPOD’ to get 25% of any of the plans . bit.ly/PGPLANS

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Past Consummate Athlete Guests:

Steve Magness, Dr. Stacy Sims,Dr. Stephen Seiler, Simon Marshall,Frank Overton, Dean Golich, Joe Friel,Marco Altini, Katerina Nash, Kelly Starrett, Geoff Kabush, Ellen Noble, Phil Gaimon, Dr. Stephen Cheung, David Roche, Matt Fitzgerald, Dr. Marc Bubbs, Christopher McDougall,Rebecca Rusch, Kate Courtney, David Epstein ,Kelly Starrett, Juliet Starrett, and many more

]]> Respiratory Training for Masters, Altitude & 24 Hour Racing – Luke Way https://consummateathlete.com/respiratory-training-for-masters-altitude-24-hour-racing-luke-way/ Tue, 26 Nov 2024 17:17:50 +0000 https://consummateathlete.com/?p=987517691 In this episode of the Consummate Athlete Podcast, Luke Way of Isocapnic returns to talk about respiratory training and how it applies for masters, how it could help altitude training, some details about Corey Wallace’s 24-hour solo MTB World Championship win and also some specific workouts for those using Iscopanic already! 

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Consummate Athlete Event and Goal Based Training Plans, available in the Training Peaks Store. This ready to go plans are available to start whenever you are and provide a valuable and proven workouts to guide you to your goal or event. Use Code ‘CAPOD’ to get 25% of any of the plans . bit.ly/PGPLANS

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Past Consummate Athlete Guests:

Stacy Sims,Stephen Seiler, Simon Marshall,Frank Overton, Dean Golich, Joe Friel,Marco Altini, Katerina Nash, Kelly Starrett, Geoff Kabush, Ellen Noble, Phil Gaimon, David Roche, Matt Fitzgerald, Dr. Marc Bubbs, Christopher McDougall,Rebecca Rusch, Kate Courtney, David Epstein ,Kelly Starrett, Juliet Starrett, and many more

]]> Cold Weather Training, Heart Rate and Strategies for Success https://consummateathlete.com/cold-weather-training-heart-rate-and-strategies-for-success/ Tue, 12 Nov 2024 14:38:32 +0000 https://consummateathlete.com/?p=987517576 In this episode of the Consummate Athlete Podcast, we answer listener questions on training through the chilly fall and early winter season, including a common question: why is heart rate often lower when it’s cold out? We explore how to get the most out of heart rate-based training by considering your specific conditions and context. We also look at alternatives to training software like Zwift, such as watching bike races or movies for added motivation. Finally, we cover outdoor cold-weather riding tips, including dressing (and over-dressing) strategies to stay warm and comfortable.

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Consummate Athlete Event and Goal Based Training Plans, available in the Training Peaks Store. This ready to go plans are available to start whenever you are and provide a valuable and proven workouts to guide you to your goal or event. Use Code ‘CAPOD’ to get 25% of any of the plans . bit.ly/PGPLANS

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Past Consummate Athlete Guests:

Stacy Sims,Stephen Seiler, Simon Marshall,Frank Overton, Dean Golich, Joe Friel,Marco Altini, Katerina Nash, Kelly Starrett, Geoff Kabush, Ellen Noble, Phil Gaimon, David Roche, Matt Fitzgerald, Dr. Marc Bubbs, Christopher McDougall,Rebecca Rusch, Kate Courtney, David Epstein ,Kelly Starrett, Juliet Starrett, and many more

]]> Unlocking Off-Season Success: Transition Phases + Using Session RPE https://consummateathlete.com/unlocking-off-season-success-transition-phases-using-session-rpe/ Tue, 15 Oct 2024 12:30:29 +0000 https://consummateathlete.com/?p=987517509 In this episode Molly and Peter discuss what a training plan or coaching might look like in the ‘off-season’, which is the periods of the year away from the competitive season. This phase is sometimes referred to as the transition or preparation phases and comes before the base or accumulation phases. For athletes wanting to ‘go to the next level’ or improve their results this phase of the year might be the missing piece!  We also discuss Session RPE (sRPE) versus RPE and how to use feeling in your workouts. 

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Consummate Athlete Event and Goal Based Training Plans, available in the Training Peaks Store. This ready to go plans are available to start whenever you are and provide a valuable and proven workouts to guide you to your goal or event. Use Code ‘CAPOD’ to get 25% of any of the plans . bit.ly/PGPLANS

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Connect with Molly & Peter

Past Consummate Athlete Guests:

Stacy Sims,Stephen Seiler, Simon Marshall,Frank Overton, Dean Golich, Joe Friel,Marco Altini, Katerina Nash, Kelly Starrett, Geoff Kabush, Ellen Noble, Phil Gaimon, David Roche, Matt Fitzgerald, Dr. Marc Bubbs, Christopher McDougall,Rebecca Rusch, Kate Courtney, David Epstein ,Kelly Starrett, Juliet Starrett, and many more

]]> Can You Train Year-Round for Cycling? https://consummateathlete.com/can-you-train-year-round-for-cycling/ Wed, 02 Oct 2024 13:55:12 +0000 https://consummateathlete.com/?p=987517470 One question we get a lot is, “how do people train in the winter for cycling?” This is interesting because we also frequently get the inverse question of “how you train for cycling in the summer?” If you are already and avid cyclist the answers may seem obvious to you but there is likely some insight to be had by understanding these perspectives.

These seemingly opposed questions can help us understand how we can improve our cycling results. By figuring out year-round cycling we can move from occasional cyclists to advanced cyclists who harness the power of frequent & consistent training.

The Winter / Off-Season Cyclist

Some riders believe that ‘serious’ training can only happens indoors or during the winter when there are no races or group rides and you it is ‘easier’ to do structured workouts. These cyclists may have been introduced to cycling through spin-classes or online platforms like Zwift, Trainer Road or Rouvey.

In summer, these indoor cyclists will either “just ride,” relying on their local riding routes, group rides or events to guide what they do each day. While still others in this group actually stop cycling in the summer and take an extended break to take vacation, focus on family or pursue other sports (paddling, rock-climbing or team sports are common). This approach is fantastic for those who are looking to stay active year-round and who use cycling as ‘off-season training’ for another sport.

This approach does not work well if the goal is to pursue off-road cycling goals that require increased consistency of training and more specific training. In this case the lack of year-round consistency means that it is hard to make progress as you end up rebuilding each fall/winter. When these cyclists start wanting to chase goals in the summer then it’s time to start working on training outdoors and off-road.

For those who use group rides and races in the summer they can often find they end up with low motivation or ‘burnout’ after so much intense riding and a lack of ‘intensity discipline’ to continue to build or maintain their endurance and off-set the intensity of group rides. The weekend warrior mindset of huge rides followed by many days off can result in sub-par results, or needing extended breaks.

peloton of road cyclists on right side for forested road

The Summer Cyclist

Other riders think of cycling is a summer sport. This makes a lot of sense given that cycling started as something we only did in the spring and summer before settling down for a long winter’s rest. Indoor training and fat biking wasn’t really a thing until recently so for many the winter is still reserved for winter sports and/or off-season where less exercise is done. We believe this seasonality of training is quite good and even for our year-round cyclists we encourage cross-training and embracing the movement options available to you.

The Summer Cyclist can be a great cyclist. They can be quite athletic due to the variety of sports they do and they are used to being outdoors in any weather so they often thrive in rainy cycling races. If their winter sports include a lot of cardiovascular work they can have a great base of fitness coming into spring cycling. However, if their winter sports are less demanding cardiovascularly (e.g. Snowmobiling or downhill skiing) or very intermittent (e.g. hockey) then the spring and summer will be spent building up their cycling fitness.

If you would like to be in peak cycling form, especially in the spring, then it’s time to train in the winter using indoor trainers, rollers, fat-bikes, track cycling and/or any ‘continuous’ winter sport like nordic skiing and snowshoeing. To avoid cramming training into the spring to try and catch up to your year-round cycling friends you can aim to sprinkle cycling into the plan, increasing in specificity as the spring approaches.

Two people wearing helmets and winter cycling gear are riding fat bikes on a snowy trail in a forest. The sun is shining, and leafless trees are visible in the background. Both riders are looking at the camera and smiling.

The Year-Round Cyclist

When you find yourself trying to upgrade categories or break through a plateau or win races or complete bucket list events (e.g. Leadville 100) or finally keep up on that group ride then its time to consider a year-round, long-term approach to cycling training. The more dedicated cyclists take a year-round approach, adjusting their intensity and volume according to the season. These athletes understand that the focus can shift between endurance, strength, skill development, and recovery depending on the time of year. By staying close to their fitness base, they’re ready to ramp up training or take on big rides when the opportunity arises and never have to spend much time ‘rebuilding’ but can work on improving and building for more periods of the year. This approach is not for everyone but it is for those who are looking for more in their cycling goals.

Tailoring Your Plan for Off-Road Success

When you are getting close to your big event, we’ll target race-specific fitness. That means your training looks a lot like the race. When we are in ‘off-season’ we return to things like cross-training, strength training and building endurance, coordination and skill. These phases of the year build ‘general fitness’ and can be lower structure and focus.

Even for general phases of the year we keep an eye on your ‘A-priority races’ by working on elements required for the race. In our post ‘when should you start preparing for your big race‘ we compare pursuing goals like REALLY needing to get to a destination on time. Would you leave it until the last minute to leave or would you start your journey now? Practically speaking this means you start working on a skill you need for the event or trying out a fueling strategy or equipment in the fall when you can ride outside and then work on tuning a certain type of interval or building strength in the winter time. You keep moving towards the goal but also use the environment you have available to you at a given time of year.

This year-round planning or ‘periodization’ is where a coach becomes a huge asset. You lay out what you want and they help map out the route that will get you there. A coach helps you build strength, endurance, and skill, all while ensuring you recover properly. Recovery is a big reason to follow a plan and work with a coach. We use strategic breaks—whether for vacations, post-race recovery, or simply to recharge between hard training cycles—so that you can get stronger and maintain motivation. Instead of taking the entire winter off these athletes take their weekly rest day, they take a deload week every 3-5 weeks and they take a break after their summer and/or fall A-priority races.

Personalized Coaching for Year-Round Success

Our personalized coaching plans are designed with year-round masters cyclists in mind, offering flexibility while helping you achieve your off-road goals. Whether you’re aiming for a big gravel event, multi-day mountain bike race, or simply want to ride more challenging terrain with confidence, we develop a plan made to fit your schedule, fitness level, and your goals.

We offer three levels of coaching so you can choose the support that’s right for you. Whether you need daily interactions to refine the schedule to your busy schedule and ambitious goals or more infrequent weekly or monthly check-ins and adjustments we have a plan that can help you stay on track all year long.

Check out Consummate Athlete Coaching Levels

]]> End of Season Adventures: How, Why, and Why Not to Go Big This Fall https://consummateathlete.com/end-of-season-adventures-how-why-and-why-not-to-go-big-this-fall/ Tue, 10 Sep 2024 12:12:30 +0000 https://consummateathlete.com/?p=987517330 Join Peter and Molly as they dive into the appeal of taking on last-minute, end-of-season endurance adventures—whether it’s a big race, a challenging ride, or an epic endurance event. They share real-life examples from clients and explore how factors like sport, distance, and terrain, along with your current training, influence the risk of these spontaneous challenges. They also discuss the importance of understanding why you’re drawn to the challenge and offer strategies for tackling similar goals with less risk by planning for something 4-8 weeks down the road that still satisfies your craving for adventure.

This Episode is Brought to You By:

Listen to the Consummate Athlete Podcast

 Find links to your favorite Podcast App (remember to rate and review!) https://pod.link/1100471297

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Show Notes For Consummate Athlete

Connect with Molly & Peter

Past Consummate Athlete Guests:

Stacy Sims,Stephen Seiler, Simon Marshall,Frank Overton, Dean Golich, Joe Friel,Marco Altini, Katerina Nash, Kelly Starrett, Geoff Kabush, Ellen Noble, Phil Gaimon, David Roche, Matt Fitzgerald, Dr. Marc Bubbs, Christopher McDougall,Rebecca Rusch, Kate Courtney, David Epstein ,Kelly Starrett, Juliet Starrett, and many more

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