When it comes to breathing many of us think “Hey, if I'm not dead, I’m certainly doing it right!” Unfortunately this is not the case, and our poor breathing can keep us from unlocking our full potential and speed, as well as unnecessarily prolonging our recovery.

Toolbox: Cycle sport is intricately mythologized with the heroism and agony of suffering. We watch and marvel not just at the speed and power of the pros, but for the thrill (for us) and suffering (for them) inherent in racing over cobbles, high mountains rain, extreme heat, and even snow. Does being fitter also make you tougher? Does improved fitness actually alter pain tolerance?

Toolbox: The physical and mental challenges of late-season events can be significant. Season fatigue, burnout, and loss of focus often become real challenges in the late summer and fall. The mind and body yearn for rest and rejuvenation even as you have to get ready to go for it one more time! How do we prepare for these one-more-time events?

There are numerous ways to brighten up your fall training. So far this series has covered a number of novel approaches and training metrics including using Intensity Factor (IF), kilojoules (KJ) and perceived exertion (RPE). We’ve also looked at simply ignoring your power meter as an option. In this final post, let’s think outside the training sandbox a little bit farther.

Toolbox: There are three things that impact how well you ride in training and races: your innate ability, the difficulty of the race (course, weather, field), and your motivation. Motivation is the only one of these that you can control, so that is where you should direct your focus and energy.

Toolbox: With so many PEZ-Fans above the age of 45 years, off season training for masters cyclists is a hot topic right now. Fall is a time of change: weather, foliage, and of course our training. The fall has traditionally been seen as a time for cyclists to get off the bike, rest, and recover from a long season of training, but is this really a good idea for the masters cyclist?

Toolbox: We all know that pros are different from the average cyclist. But it's extremely rare that we get a full view of a cyclist’s training diary and progression. A long term study tracking Thibaut Pinot's training is a rare find as we get to see the development of a top Grand Tour rider from the junior ranks through to top GC rides in the Tour and Vuelta…

Whoever said "slow and steady wins the race" obviously never raced a bike. So what's the best way to win a bike race? Interval training. Training with cycling intervals is simply alternating bursts of intense activity with intervals of lighter activity. Here's how to make yours count.

Xert software continues to roll out a wide range of innovations to make it a comprehensive fitness monitoring, tracking, and planning ecosystem. Its latest advance is the Xert Adaptive Training Advisor, an adaptive technology that can guide you day to day with your training leading up to a target date and Focus.