Nate discusses how to make long term progress on the bike


Show Notes


  1. Full-time coach in Sacramento, San Francisco, and Online.
    1. Coaching
    2. Pre-built training plans
    3. Napa Valley Training Camp
  2. Two other great coaches at DDA
    1. Matt Chatlaong
    2. Sam Bassetti

Are you Ready for Progress?

  1. Progress takes commitment
  2. Where are you at in life?  Are you ready for a change of direction?

Progress isn’t always the goal

  1. Planned detraining
  2. Life pushes back
  3. Maintaining fitness
  4. Ready for progress

Why aren’t you improving?

  1. To old?
    1. 100yr olds get faster, what’s your excuse?
    2. Not enough time?
      1. Nearly always a case of poor time management (or life factors)
    3. Just not very good (genetics)?
      1. No such thing as “non-responders” to exercise

Nature vs. Nurture

  1. What is deliberate practice?
    1. Habits of “expert performers”
    2. Takes place outside of one’s comfort zone
    3. Well-defined and specific goals
    4. Requires full attention/focused effort
    5. Regular feedback, modifications to feedback
  2. Progressive overload drives long term progress on the bike
    1. Creating overload is a simple prospect
      1. Ride longer
      2. Ride more frequently
      3. Ride more intensely
      4. Ride more efficiently
  3. What it looks like
    1. Purposeful
    2. Systematic
    3. Planned

Making Progress

  1. Choose a starting point below what you think you can do
  2. Keep it simple.  Build one element into 2 workouts/week over 4-6 weeks
  3. Assess progress

Where to start?

  1. Do the minimal amount of work that drives progress (MED)
  2. Respect life capacity when identifying an MED

Further Reading

  1. How To Make Progress on The Bike from our blog.
  2. Further exploration of the genetic roll in exercise performance.
    1. Epstein, D.J., The Sports Gene : inside the science of extraordinary athletic performance. 2013, New York: Current. xiv, 338 pages.
  3. Further exploration of the role of deliberate practice in driving greatness.
    1. Ericsson, A. and R. Pool, Peak : secrets from the new science of expertise. 2016, Boston: Houghton Mifflin Harcourt. xxiii, 307 sider.
  4. Non-response to training is a myth.
    1. Montero, D. and C. Lundby, Refuting the myth of non-response to exercise training: ‘non-responders’ do respond to higher dose of training. J Physiol, 2017. 595(11): p. 3377-3387.
  5. Exploration of the “MED” concept.
    1. Ferriss, T., The 4-hour body : an uncommon guide to rapid fat-loss, incredible sex, and becoming superhuman. 2010, Crown Archetype,: New York. p. 1 online resource (xiii, 571 pages).

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