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#Spinups Reel by @pires_sport - 1. Lower Resting Heart Rate (RHR) Your heart is becoming a more efficient pump. If your RHR has dropped by 3-5 bpm since you started, your aerobic en
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@pires_sport
1. Lower Resting Heart Rate (RHR) Your heart is becoming a more efficient pump. If your RHR has dropped by 3–5 bpm since you started, your aerobic engine is officially expanding. 2. Faster Pace for the Same Heart Rate This is the « Holy Grail » of Zone 2 training. If you’re running 10s/km faster than last month while staying in the same HR zone, you’re becoming a metabolic machine. 3. The « Hunger » Shift You no longer feel like crashing after a 3-hour ride. Your body is getting better at oxidizing fat and managing glycogen. If you finish your long sessions feeling « hungry » rather than « depleted, » you’re winning. 4. Quality Sleep is Back Initially, training destroys your sleep. But once you adapt, you fall asleep faster and your HRV (Heart Rate Variability) stabilizes. This is a sign of a healthy nervous system. 5. Better Recovery Post-Brick Remember when running after biking felt like moving through wet concrete? If that « heavy leg » feeling now disappears after only 15 minutes, your muscles have adapted to the transition. 6. Mental Resilience The 5 AM alarm doesn’t feel like a choice anymore—it’s just what you do. When the discipline becomes automatic, the finish line is already yours. Training for a 70.3 is about compounding gains. Don’t look for miracles every day; look for the data. Comment « WORK » if you want my 70.3 progress tracker to monitor these metrics yourself. Which of these signs are you seeing right now? Let’s see your progress in the comments! #motivation #discipline #ironman #triathlon #runners
#Spinups Reel by @the.velographer (verified account) - 🚴‍♂️ Volume Wins. Every. Single. Time. No shortcuts. No hacks. No "one hard session" miracles. Fitness is built in hours, not hype. Time in the sad
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@the.velographer
🚴‍♂️ Volume Wins. Every. Single. Time. No shortcuts. No hacks. No “one hard session” miracles. Fitness is built in hours, not hype. Time in the saddle = ✅ Bigger aerobic engine ✅ Lower heart rate at speed ✅ Better fat burning ✅ Stronger late-race legs ✅ More repeatability ✅ More resilience Zone 2. Long rides. Back-to-back days. It’s not sexy. It’s not viral. It’s what actually works. Intervals sharpen the blade. Volume forges the sword. ⚔️ You want to ride fast? First, learn to ride long. Put in the hours. Let the weak quit. Let the strong adapt. #RideMore #BaseMiles #CyclingLife #EnduranceBuild #Velofam
#Spinups Reel by @gerrie_van_dalen (verified account) - 🚲If your goal is next-level endurance, cycling isn't optional - it's a cheat code. Here's why: 1. Massive aerobic development Cycling allows long,
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@gerrie_van_dalen
🚲If your goal is next-level endurance, cycling isn’t optional - it’s a cheat code. Here’s why: 1. Massive aerobic development Cycling allows long, sustained time in Zone 2–4 without the joint stress of running, meaning you can accumulate far more quality endurance volume week after week. 2. Leg strength + endurance together Unlike many cardio methods, cycling builds muscular endurance in the quads, glutes, and hamstrings while simultaneously improving cardiovascular capacity - strength and engine in one shot. 3. High output, low impact You can push serious watts, intervals, and threshold sessions while keeping joint wear minimal. More work completed = faster engine growth. 4. Perfect tool for threshold training Supra-threshold, FTP, and long tempo sessions are easier to control on the bike, making it one of the most effective ways to raise your lactate threshold - the key to going faster for longer. ‼️If you want a structured plan that builds a body that performs, not just looks fit - apply for N V R A Coaching and let’s build your engine properly.
#Spinups Reel by @2ez_coaching - When you're time crunched, the goal is simple: hit one clear stimulus, execute it well, recover, repeat. Here are three 45-minute templates you can ch
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@2ez_coaching
When you’re time crunched, the goal is simple: hit one clear stimulus, execute it well, recover, repeat. Here are three 45-minute templates you can choose from depending on the day. Option 1, Sweet Spot Builder (best all-rounder) Warm up 10 minutes easy, include 2 x 30 seconds fast legs Main set 2 x 10 minutes at 88 to 92% FTP with 3 minutes easy Cool down easy to 45 minutes Option 2, High-Intensity Builder (when you want the biggest hit) Warm up 12 to 15 minutes progressive Main set 5 x 2 minutes hard at 115 to 125% FTP with 2 minutes easy Cool down easy to 45 minutes Option 3, Endurance Reset (when you are tired but need to train) Ride 45 minutes steady Zone 2, truly conversational Aim for stable power and stable breathing, no surges Rule of thumb Two hard sessions per week is enough for most busy athletes. If sleep is down or legs feel heavy, pick Option 3 and live to train well tomorrow. Follow us and comment “45” if you want a full week built around sessions like this, fitted to your schedule, with 1–1 coaching.
#Spinups Reel by @presleymfitness - If you want to last longer on the bike, follow THESE 5 tips. 🚴‍♂️🔥 And yes… a couple of these might challenge what you've been told. If your legs a
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@presleymfitness
If you want to last longer on the bike, follow THESE 5 tips. 🚴‍♂️🔥 And yes… a couple of these might challenge what you’ve been told. If your legs are cooked before the run, this is for you 👇 1️⃣ Spin smoother, not heavier 🔄⚙️ Instead of grinding a big gear at 70–75 RPM, aim for a slightly higher cadence — around 85–95 RPM for most athletes. A smoother, faster turnover reduces muscular strain and shifts more of the load to your aerobic system. Translation: Less quad fatigue. More durable legs for the run. 2️⃣ Cap your ego early 🚦🧠 The first 30–45 minutes should feel almost too easy. If you’re breathing hard early, you’re borrowing from the back half of the ride. Discipline up front = strength at hour four. 3️⃣ Fuel before you feel hungry 🍌🥤 Waiting until you’re low is already too late. Start fueling within the first 15–20 minutes and stay consistent. 60–90g carbs per hour is a solid target for most long-course athletes. Energy steady = power steady. 4️⃣ Stay aero, but stay comfortable 🪑💨 The most aggressive position means nothing if you can’t hold it. A slightly more sustainable aero setup that you can maintain for hours will always outperform a “perfect” position you abandon halfway through. 5️⃣ Ride at the effort you can run off 🏃‍♂️🔥 Your bike split only matters if your run survives it. If your goal is a strong overall race, the question isn’t: “How fast can I bike?” It’s: “How strong can I start the run?” Longevity on the bike isn’t about brute strength. It’s about efficiency, patience, and execution. Spin smooth. Fuel smart. Protect the run. 💪🔥 👉 Follow @presleymfitness for smarter Ironman training 👉 Save this before your next long ride #ironmantraining #triathlonlife #cyclingtraining
#Spinups Reel by @coach.stoff - Over the next 2 weeks try adding these workouts to your base phase to keep the speed. If your week is only long steady rides with no neuromuscular t
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@coach.stoff
Over the next 2 weeks try adding these workouts to your base phase to keep the speed. If your week is only long steady rides with no neuromuscular touch points, you stop feeling sharp, your attacks feel flat, and that 30 second power disappears. The goal is not to ride harder all the time. The goal is to keep a speed foundation while you build the engine. Foundation of Speed Sessions 1. Neuromuscular Sprint Session 8 to 10 x 10 sec all out Full recovery between efforts Add inside a 90 min Z2 endurance ride Short maximal sprints wake up your nervous system so you can accelerate with intent again. 2. Torque and Strength Session 4 x 4 min at 95 to 105 percent FTP Cadence 50 to 55 rpm Easy spin between efforts into 2 x 10 min at 77 to 83 percent FTP Cadence 55 to 65 rpm You need strength to hold pressure when you go solo or commit to a long move. 3. Elastic Engine 2 sets of 8 x 30 sec Hard @ 115 to 125 percent FTP 30 sec Steady @ 80 to 85 percent FTP Build repeatability and race rhythm. Short surges followed by steady pressure teach you to attack, recover, and go again without losing control. 4. Endurance Flow Session Progressive endurance ride with short 6 sec seated accelerations placed inside longer steady blocks. Keep the ride controlled and smooth, using brief sprints as reminders of power rather than full gas efforts. You are not losing speed. You are building the platform that allows speed to show up later. Foundation of Speed #coachstoff #trainingpeaks #cyclingworkouts #base
#Spinups Reel by @mattrussellcycling (verified account) - You don't need more time. You need better structure. The CyclePower Formula is built for cyclists who: • Have jobs • Have families • Still want t
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@mattrussellcycling
You don’t need more time. You need better structure. The CyclePower Formula is built for cyclists who: • Have jobs • Have families • Still want to get faster 3–4 hours/week done intentionally beats 8+ hours of random riding. If you’re done guessing and want a proven plan 👉 📩 DM “90DAY”
#Spinups Reel by @cinch_cycling - Want better endurance but don't have time for a 4-hour ride? Train your body to switch fuel sources efficiently. What Is Metabolic Flexibility? It's
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@cinch_cycling
Want better endurance but don’t have time for a 4-hour ride? Train your body to switch fuel sources efficiently. What Is Metabolic Flexibility? It’s your body’s ability to go from fat-burning zones to glucose-burning zones and back to fat-burning again—quickly and efficiently. Most riders get stuck in one fuel system and struggle to transition. Their body goes into glucose-burning mode during high intensity and won’t transition back quickly when the effort eases. That’s what kills you on long rides and in races. The CINCH Approach: The Sandwich Method In CINCH, we sandwich all glucose-burning zones (threshold, VO2) with fat-burning zones (Zone 2, medium intensity). High intensity → Low intensity → High intensity → Low intensity This forces your body to switch fuel sources repeatedly within a single workout. One of the hardest things for your body to do is go back and forth between energy systems. But that’s exactly what racing demands. So that’s what we train. Why This Builds Endurance When you improve metabolic flexibility through shorter workouts: ✔ Your body learns to transition fuel sources quickly
✔ You preserve glycogen by returning to fat-burning faster
✔ You can repeat high-intensity efforts without bonking
✔ Your endurance improves without adding volume You’re teaching your body to be efficient with the fuel it has. How to Apply This Structure your workouts to include transitions: * 10-15 min Zone 2 warm-up (fat-burning) * 3-5 min threshold effort (glucose-burning) * 10 min Zone 2 recovery (back to fat-burning) * Repeat the pattern Keep your body on its toes. Make it work to switch systems back and forth. That’s where endurance is built. The Bottom Line You don’t need endless miles to build endurance. You need to train your body to use fuel efficiently. Metabolic flexibility > sheer volume. Short rides that make you switch fuel sources will build more endurance than long rides stuck in one zone.
#Spinups Reel by @reubenhurter - 1. Slow Down (Seriously) Most beginners ride too hard. Ride at a pace where you can hold a conversation. If you're breathing heavy early on, you're b
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@reubenhurter
1. Slow Down (Seriously) Most beginners ride too hard. Ride at a pace where you can hold a conversation. If you’re breathing heavy early on, you’re burning out too fast. 2. Control Your Cadence Aim for 85–95 RPM instead of grinding heavy gears. Spinning lighter gears = less muscular fatigue = longer endurance. 3. Fuel Before You Feel Hungry Don’t wait. Eat something small every 30–45 minutes (banana, dates, energy bar). Once you bonk, it’s too late. 4. Hydrate Consistently Small sips every 10–15 minutes. Dehydration = instant fatigue. Add electrolytes for rides over 60–90 minutes. 5. Relax Your Upper Body Unclench your jaw. Drop your shoulders. Light grip on the handlebars. Tension wastes energy. 6. Train in Zone 2 Most of your long rides should feel “easy.” Building aerobic base is what lets you ride longer without feeling cooked. 7. Stand Up Occasionally Every 10–15 minutes, stand for 20–30 seconds. It: • Changes muscle activation • Improves circulation • Reduces saddle fatigue 8. Strengthen Your Core & Glutes Weak glutes = early quad burnout. Add squats, lunges, deadlifts, and planks 2x per week. 9. Draft When Possible Riding behind someone can save 20–30% energy. Less wind resistance = more distance with less effort. 10. Break the Ride Mentally Don’t think “80km.” Think: • First 20km easy • Next 20 steady • Fuel • Reset Long rides are won in small segments. #fitness #cycling #cycle
#Spinups Reel by @chadeverettharris (verified account) - The 20 minute FTP test is supposed to hurt. Mine felt like a Tuesday recovery ride. Something's different. 👇 . . . . . . I've built my entire trainin
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@chadeverettharris
The 20 minute FTP test is supposed to hurt. Mine felt like a Tuesday recovery ride. Something’s different. 👇 . . . . . . I’ve built my entire training identity around long efforts. 30 minutes, 60, 90, 120 — I know exactly how to manage myself over distance. Always have. Goes back to swimming and running. Pacing is just hardwired into me. But short intervals have always been my nemesis. 5s, 10s, 20 minute tests — my brain completely disconnects from logic and I just try to destroy the bike. Blow up in the first few minutes and then spend the rest of the interval just surviving. Today my cycling coach,( @allieoop365 ) gave me one simple instruction. Start at 363W and don’t be a hero. I rode the White Rock Trailto the lake with a crosswind that kept honest pressure on the pedals the entire time. For the first five minutes I wasn’t even focused on the effort — I was fighting myself. I’d settle in, glance at my head unit, see 405W and physically have to pull back. That battle consumed the first quarter of the test. Then something shifted. The last three minutes-I started accelerating. Last 90 seconds I was genuinely building speed. Came through the 20 minute mark still pushing in the pedals …ready to keep to going. Grabbed my water bottle and just Rolled along. Heart rate averaged 147. Never saw 152. Not gassed. Not suffering. Completely in control. That is not how that test is supposed to feel — and now… all I can think about, will 375 hurt? I have a feeling … things are about to get interesting with my cycling program @fascatcoaching #ftptest #powermeter #roadcycling #cyclingnation
#Spinups Reel by @byjcarceo - My lack discipline for a proper recovery or rest was lacking this week- but I don't think I can blame myself. The excitement to ride after getting my
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@byjcarceo
My lack discipline for a proper recovery or rest was lacking this week— but I don’t think I can blame myself. The excitement to ride after getting my bike last week, and waiting for the rain to stop, made me full send this weekend. I guess I’m just eager to accelerate my conditioning after 4 months off the bike 🤷🏽‍♂️ . . #cyclist #roadbike #shimanodi2 #newbikeday #canyonultimate

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