CIS Special Events

01/28/2024

Another Coaching tip from Coach David Lipscomb for those training on rollers!

11/13/2023

Demystifying FTP Testing: Uncover the Truths!

FTP testing is a powerful tool in cycling, but myths surround it. Our FTP Resource Guide dispels these, clearly understanding FTP testing and its impact on cycling performance. Whether you're a novice or a pro, grasping the realities will refine your training and help you reach your goals.

Debunked Myths:

🌟 FTP isn't just about sustaining maximum power for an hour—it's a nuanced measure.
🌟 You don't need a lab; a power meter and a simple protocol can suffice.
🌟 FTP is one metric; others like VO2 max, lactate threshold, and anaerobic power matter, too.
🌟 FTP varies individually and is influenced by age, gender, training history, and genetics.
🌟 It's not exclusive; FTP testing benefits cyclists at all levels.
🌟 While challenging, FTP testing doesn't have to be overly grueling with the right mindset.
🌟 Power meters offer precise measurements, but other metrics can estimate FTP.

In conclusion, dispelling FTP myths is vital for cyclists. The FTP Resource Guide by CIS Training Systems provides a comprehensive overview, empowering riders to enhance their understanding and performance.
https://conta.cc/47ohYCm

Demystifying FTP Testing - Unveiling the Truths Demystifying FTP Testing Unveiling the Truths Reading Time: 3 to 4 minutes Newsletter V.40 Greetings, cyclists! Coach David here, ready to explore the c

10/25/2023

Embrace the Seasonal Transition with Coach David!

Hey Cyclists,

Coach David has some golden advice for you! In cycling, the art of transitioning between seasons is the secret to unlocking your full potential. It's not just about the gear; it's about giving your body the rest and recharge it deserves.

Here are five compelling reasons why Coach David swears by it:

✅ Injury Prevention: No one likes being sidelined with overuse injuries. Taking a break during transitions can save you from painful setbacks.

✅ Mental Refreshment: Burnout is real, and we all need a mental reset now and then. Take a breather, and you'll come back stronger and more motivated.

✅ Adaptation: Seasons change, and so do the conditions. Give your body time to adapt, and you'll be ready for anything.

✅ Focus on Other Areas: Diversify your fitness routine and watch your overall performance soar.

✅ Prevent Plateaus: Break free from training plateaus and stay motivated.

So, take Coach David's advice to heart. Enjoy the journey and be ready to own the road in the upcoming season.

👉 Read the full article here: [https://conta.cc/3tNAPs8]

It's a good thing to know how to transition between seasons. CISCYCLING - NEWSLETTER Volume 38 Rev Up Your Cycling Game: The Art of Seasonal Transitions Reading Time: 3 to 4 minutes Hey there, fellow

10/16/2023

🚴‍♂️🚴‍♀️ Unveiling the Benefits of Cycling in the Drops or Hoods on Your Road Bike 🚴‍♀️🚴‍♂️
📩 Don't miss out! Sign up for our newsletter to receive exclusive tips and updates. Link in bio! 📩

Discover the advantages of mastering drops and hoods in cycling:

🔵 Drops for control and aerodynamics.
🔵 Hoods for comfort and safety.

Benefits:
🚀 Enhanced control for precise maneuvering.
💨 Improved aerodynamics for speed.
💪 Reduced fatigue for long rides.

Master the technique with our suggested workouts in the full article. Elevate your cycling experience and performance! 🚴‍♂️🚴‍♀️


https://conta.cc/46seFdk

Volume 38: Unveiling the Benefits of Cycling in the Drops or Hoods on Your Road Bike CISCYCLING - NEWSLETTER Volume 38 Unveiling the Benefits of Cycling in the Drops or Hoods on Your Road Bike Reading

10/09/2023

🚴‍♂️🌟 Cycling Success: In-Season & Off-Season Essentials 🌟🚴‍♀️

In the world of cycling, it's a beautiful dance between two seasons: In-Season and Off-Season. 🔄🚴‍♀️

🌟 In-Season: This is where you fine-tune your performance. Push your boundaries, chase those goals, and savor the thrill of the ride. 🚀📈

🌱 Off-Season: A time to lay a strong foundation for what's next. Build strength, endurance, and skills. 🏋️‍♀️🚴‍♂️

🔑 The key to success? Understanding the unique demands of each season and tailoring your training accordingly. 🎯

🔗 Looking for a structured training program to optimize your cycling journey? Explore CIS Training Systems programs at https://bit.ly/3LLAZGt. 🚴‍♂️💼

Keep those pedals turning, and enjoy the never-ending quest for improvement! 🚴‍♂️💨
https://conta.cc/3Q6AYj5

The Critical Differences Between In-Season and Off-Season Cycling Training CISCYCLING - NEWSLETTER Volume 36 How to Balance In-Season Performance and Off-Season Foundation Reading Time: 3 min 39 sec C

09/25/2023

"🚴‍♂️ Discover the thrill of cycling for fitness and well-being! 🚴‍♀️ It's not just a workout; it's an adventure that challenges you to new heights. 🌟 But remember, every pedal counts! 🔥 Approach intensity with caution to avoid setbacks. Your journey should be injury-free! 🙌 "

https://conta.cc/3rwD8ij

The secret to injury-free cycling! CISCYCLING - NEWSLETTER Volume 35 How to Progress Your Cycling Workouts Without Injury Reading Time: 3 min 3 sec Cycling is indeed a fantastic way to maintain overa

05/15/2023

Are you a cyclist looking to improve your post-workout routine? Don't forget the importance of stretching! Incorporating essential post-workout stretching exercises can help prevent injury and improve flexibility. Check out our latest article for tips on how to perform these exercises at every level.

https://conta.cc/42HmzO7

CISCYCLING UPDATES - Volume 29 - Post-Workout Stretching Exercises for Cyclists at Every Level CISCYCLING - NEWSLETTER Volume 29 How to Perform Post-Workout Stretching Essential Exercises for Cyclists

05/07/2023

Attention all cyclists! Are you looking to improve your cycling technique and increase your performance on the bike? One of the most important aspects of cycling is your pedaling form. Here are some tips and tricks to help you master your pedaling technique:
1️⃣ Focus on a smooth, circular motion, applying equal pressure throughout the pedal stroke.
2️⃣ Keep your heels down and maintain a neutral foot position to engage more muscles and increase efficiency.
3️⃣ Use your core to stabilize your upper body and avoid unnecessary movement.
4️⃣ Experiment with different cadences to find the most comfortable and efficient pedaling speed for you.
By incorporating these techniques into your cycling practice, you'll be able to ride faster, longer, and with less effort. So get out there and put them to the test! 🚴‍♂️🚴‍♀️
https://conta.cc/3B4AC40

CISCYCLING UPDATES - Volume 28 - Improving Your Pedaling Form CISCYCLING - NEWSLETTER Volume 28 Improving Your Pedaling Form: Tips and Tricks for Mastering Cycling Technique Reading Time: 3 min 29 sec

04/30/2023

Attention all cycling enthusiasts! 🚴‍♂️🚴‍♀️ If you want to take your skills to the next level, then check out our latest article on Mastering the Art of Cornering. We cover all the essential techniques for safe and efficient cornering, including body positioning, line selection, and more. With these tips, you'll be able to tackle any corner with confidence and precision. So don't wait – head over to our blog and start improving your cycling game today! 🙌

https://conta.cc/3Nq1935

Proper cornering is a fundamental skill that every cyclist should master. CISCYCLING - NEWSLETTER Volume 26 Mastering the Art of Cornering: Essential Techniques for Safe and Efficient Cycling Reading

04/30/2023

🚴‍♂️🔥 Ready to take your criterium racing to the next level? 🏆🥇 Our latest newsletter, "Warming Up for Success: A Guide to Preparing for Criterium Racing at Any Level," is now available on our website. 💻📚 This newsletter provides essential tips and techniques to help you warm up effectively and improve your performance on race day. 🔥💪 Check it out now!

https://conta.cc/41OPrDO

Criterium racing is a highly intense and physically demanding sport requiring rigorous preparation before the course. CISCYCLING - NEWSLETTER Volume 27 Warming Up for Criterium Racing: A Comprehensive

04/16/2023

🚴‍♂️ Mastering Race Tactics 🚴‍♀️

Ready to level up your racing game? 💪 Whether you're a beginner rider, intermediate cyclist, or advanced athlete, our expert strategies and tailored workouts will help you maximize your race performance! 🥇🏁

🔥 Build endurance, practice group rides, and conquer hills for beginners.
🔥 Incorporate intervals, tempo rides, and race simulations for intermediate cyclists.
🔥 Amp up with high-intensity intervals, time trials, and specific race simulations for advanced athletes.

With Coach David Lipscomb's winning tips, you'll be well-equipped to tackle any race course and unleash your full potential! 🏆🚀

Ready to take your racing skills to the next level? Hit the link in our bio to learn more and get started today! 🚀👉

04/09/2023

"Winning a bike race takes more than just physical strength and speed. It requires mental grit, strategic planning, unwavering determination, and the ability to push beyond your limits. It's a combination of preparation, ex*****on, and a touch of luck. So saddle up, dig deep, and give it your all. The taste of victory is worth the effort."

https://conta.cc/3MyEwtb

What it takes to win to win! CISCYCLING - NEWSLETTER Volume 24 How to Win Your Next Bike Race: Part 2 of 3 Reading Time: 2 min 22 sec During our last newsletter, we discussed Part 1: Tips for Preparin

04/02/2023

It’s time to get ready for your first cycling event of the season! Make sure you’re properly prepared with these four tips: Get your bike ready, train hard and often, eat and drink right, and get a good night's sleep. With the help of our 26 Week The Winning Edge Race Ready Training Plan and 16-Week Program to Unleash Your Authentic Power, you’ll be ready to reach the finish line! 🚴‍♀️

Check out the link in our bio for more info. 🔗
💨

https://conta.cc/3zr6NKk

Are you ready to take on your first cycling event of the season? CISCYCLING - NEWSLETTER Volume 23 Tips for Preparing for Your First Cycling Event of the Year: Part 1 of 3 Reading Time: 1 min 52 sec A

03/26/2023

Are you afraid of using the small chainring when you ride? Don't be! There are a lot of myths surrounding this valuable tool, but the truth is that it can benefit cyclists of all levels. Whether you're a beginner or an experienced rider, using the small chainring can help reduce stress on your knees, improve your endurance, and provide a valuable tool for climbing hills and steep gradients. So, let's debunk those myths and start embracing the small chainring as a valuable tool for cycling success! 🚴‍♂️🚴‍♀️

https://conta.cc/3JLysui

Debunking the Myths of Small Chainring Training: Why It's Beneficial! CISCYCLING - NEWSLETTER Volume 22 Debunking the Myths of Small Chainring Training: Why It's Beneficial for Cyclists of All Levels

03/19/2023

Are you looking to improve your cycling sprinting ability? 💪 Here are some tips for effective sprint training:

1️⃣ Incorporate high-intensity interval training (HIIT) into your routine. Focus on short, explosive sprints followed by rest periods to build anaerobic capacity.

2️⃣ Add hill sprints to your training. Find a steep hill and sprint up it, focusing on maintaining good form and driving hard with each pedal stroke.

3️⃣ Include resistance training exercises like squats, lunges, and leg presses to build leg strength and power.

4️⃣ Practice sprinting technique, including maintaining a low aerodynamic position and knowing when to initiate the sprint.

5️⃣ Combine sprints with plyometric jumps for a challenging and effective workout.

Remember to warm up thoroughly and start with a lower number of repetitions or shorter time period, gradually increasing intensity and duration over time. With consistent training and dedication, you can improve your sprinting ability and crush your cycling goals! 🚴‍♀️💨

https://conta.cc/3JHUOOA

CISCYCLING NEWSLETTER - Volume 20 - Unleash Your Cycling Potential with Sprint Training CISCYCLING - NEWSLETTER Volume 20 Unleash Your Cycling Potential with Sprint Training Intervals Reading Time: 3

03/12/2023

Are you a beginner rider looking to improve your cycling fitness? Look no further! Cycling training can help you build endurance, increase speed, and tackle challenging rides with confidence. Here are some tips to get started:

Start with a plan - set goals, outline your training schedule, and track your progress.

Build endurance with longer rides and steady effort.

Incorporate interval training - alternate periods of high-intensity effort with periods of lower intensity recovery.

Add hill repeats to build leg strength and improve climbing ability.

Join local cycling clubs or group rides to stay motivated and learn from experienced riders.

Track your progress with a bike computer, cycling app, heart rate monitor, power meter, or smart trainer.

Don't forget to fuel your body with healthy foods and stay hydrated during and after your rides. With consistent training and dedication, you'll be amazed at how quickly you can improve your cycling fitness. So hop on your bike and let's ride!

https://conta.cc/3ZEOs7T

Learn how to make the most of your cycling experience with these essential tips and strategies! CISCYCLING - NEWSLETTER Volume 20 Cycling Tips and Strategies for Beginners: Part I: Maximize Your Exper

03/05/2023

Attention all cyclists! If you want to take your cycling performance to the next level, it's time to focus on improving your VO2 Max and AT. These two measures of cardiovascular fitness are critical for endurance and stamina, allowing you to ride at higher intensities for longer periods of time and recover more quickly. To train your VO2 Max and AT, try incorporating interval training, hill repeats, tempo rides, and long slow distance rides into your routine.

https://conta.cc/3ILsedg

Improve Your Cycling Performance: Tips for Training VO2 Max and Anaerobic Threshold CISCYCLING - NEWSLETTER Volume 19 The Importance of Training VO2 Max and Anaerobic Threshold for Cycling Reading Tim

02/26/2023

Hey fellow cyclists and fitness enthusiasts! Today I want to talk about how to integrate Rating of Perceived Exertion (RPE) into your heart rate and power training. RPE is a subjective measure of how hard you feel you're working, and it can be a valuable tool for fine-tuning your training intensity. Here are a few tips:

Start by familiarizing yourself with the RPE scale. It ranges from 0 (no exertion at all) to 10 (maximum exertion), with different ratings in between for different levels of effort.

Use RPE in combination with heart rate and power data to get a more complete picture of your effort level. For example, if you're doing a workout with a target heart rate or power zone, use RPE to confirm that you're working at the right intensity.

Pay attention to how your RPE changes over time. As you get fitter, you may find that a certain power or heart rate output feels less difficult, which means your RPE should decrease. Conversely, if you're feeling more fatigued or under the weather, your RPE may increase even if your heart rate or power output is the same.

Integrating RPE into your heart rate and power training can help you better understand your body's response to exercise, and make sure you're training at the right intensity to achieve your goals. Give it a try and let us know how it goes!

https://conta.cc/3Y1pJsT

The potential of RPE is vast, and its use in training regimens is growing. CISCYCLING - NEWSLETTER Volume 18 What is Rate of Perceived Exertion? How to Integrate RPE Into Your Training Reading Time: 2