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The
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Periodized Strength Training for Cyclists
Periodized Strength Training for Cyclists

Keep your body guessing, so it doesn’t get too comfortable by varying your strength training stress in a meaningful and focused way.

Johnny and Becki Roden Share Virtual Cycling to Cope With the Loss of their Son Tommy
Johnny and Becki Roden Share Virtual Cycling to Cope With the Loss of their Son Tommy

Jon and Becki Roden turn to Virtual Cycling to help them cope with the death of their son.

A Pain Cave Built for Two
A Pain Cave Built for Two

In-home trainer etiquette is the key to couple’s cycling therapy!

The Midlife Cyclist – A Book Review and Interview with the Author Phil Cavell
The Midlife Cyclist – A Book Review and Interview with the Author Phil Cavell

An interview with the author of The Midlife Cyclist and founder of CycleFit Mr. Phil Cavell.

Part Two: Zwift eSports Ruleset Excludes Racers Under 16
Part Two: Zwift eSports Ruleset Excludes Racers Under 16

The creation of a Zwift Junior Racing League will prove that our kids ARE worth it!

Virtual Case Study: Pain Behind the Knee When Cycling
Virtual Case Study: Pain Behind the Knee When Cycling

Eliminate and prevent the pain at the back of your knee by following these simple tips!

Drink Coffee and Do Good!  

What could be better than that?

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Related Articles

The DIRT Digglers and ZSUNR Meet-Up For Their Version of a NO DROP Ride
Matt Yankow wasn’t content sweepin away in the cozy confines of his Ohio basement and ventured into Coach Joy territory. He also wasn’t content allowing Joy to stay on his wheel. Here’s how it went.
What does Virtual Cycling mean to you?
The Zommunique asked virtual cyclists around the world to share their experience and thoughts on what Virtual Cycling means to them!
Virtual Case Study: Pain in the Ankle and Foot When Cycling
By following these bike fit, shoe choice, and muscle flexibility tips you can prevent ankle and foot pain from taking the fun out of your ride.
Virtual Case Study: Pain on the Outside of the Knee While Cycling
Eliminate and prevent the pain on the outside of your knee by following these simple tips!
Troy Eddy – The Unofficial Ambassador of the DIRT IRL Meet-Up
Troy takes the DIRT IRL meet-up to the next level!
The Midlife Cyclist – A Book Review and Interview with the Author Phil Cavell
An interview with the author of The Midlife Cyclist and founder of CycleFit Mr. Phil Cavell.
Jeff Rooney to Attempt 12 Hour World Record!!!
Another great VCN Interview with Jeff, and how to be a part of his world record attempt!
An Interview with Zwift Academy Group Ride Sweeper Matt Yankow
Sweepin’ isn’t easy, but Matt does it with a smile (I think)!
Improving Pedaling Technique
By following these tips, you will pedal perfect circles and produce more power with less energy.
A Virtual Cyclist Reluctantly Takes a Vacation
My Active Cycling Vacation Tips for Balancing Family, Fun, Fitness, and Fear!
Functional Strength Training for Cyclists
If you want more watts, do more squats!
The Zom Preview for July 26th 2021
Check out what is coming to The Zom this week!
Kevin Korenthal is Proof That Adversity and Calamity Has Its Purpose
Para-cyclist Kevin Korenthal considers virtual cycling a life-saver in providing him the strength to overcome a near-fatal accident.
**NEW RGT PHYSICS ENGINE GOING LIVE**
After several months of testing both internally and with the wider community, RGT is ready to launch an updated physics engine that promises even more realistic riding.
Part Two: Zwift eSports Ruleset Excludes Racers Under 16
The creation of a Zwift Junior Racing League will prove that our kids ARE worth it!
Virtual Case Study: Pain Behind the Knee When Cycling
Eliminate and prevent the pain at the back of your knee by following these simple tips!
Warm-Up Essentials for Virtual Cycling Success
By preparing yourself mentally and physically for optimal performance, a proper warm-up is critical to virtual cycling success. But why is the first mile so hard?
Does Probiotic Supplementation Improve Athletic Performance & Recovery?
Probiotics have been shown to improve athletic performance and enhance recovery. Are they the missing ingredient in your nutrition plan?
Core Strengthening Essentials for the Virtual Cyclist: The Flutter Kick Series
The Flutter Kick is the perfect core exercise for a powerful pedal stroke.
Periodized Strength Training for Cyclists
Keep your body guessing, so it doesn’t get too comfortable by varying your strength training stress in a meaningful and focused way.
Strength Training Terminology and other Basic Essentials for the Virtual Cyclist
Make the best training plan decisions with a solid understanding of these strength exercise basics.
Core Strengthening Essentials for the Virtual Cyclist: The Dead Bug Exercise Series
Be the fly swatter and not the fly of your group ride by learning this essential core stabilizing exercise.
Honest Race Nutrition: What Pro Jacquie Godbe (Really) Eats To Win
The Race Winning Glycogen Refueling Chocolate Hydration Plan of an Elite Virtual Cyclist
Core Strengthening Essentials for the Virtual Cyclist: The Bird Dog Series
When strengthening your core for cycling, it is essential to take a varied approach.
What does eSports mean to you?
The Zommunique asked elite eRacers from around the world to share their experience and thoughts on what eSports means to them!
The Power Phase of the Pedal Stroke
Knowledge of the Power Phase of the pedal stroke is crucial, and by following these tips you will be able to maximize it!
Team Italy XTRA League – A Mixed Categories Zwift Event That Gives Racers of All Abilities the Chance to Contribute the Team’s Success
With the option of mixed teams and racers assigned to their own category, and with the same score assigned across all the categories, the races are fun, all-inclusive, and the final results fair!
Core Strengthening Essentials for the Virtual Cyclist: The Bridge Exercise Series
Bridge the gap between your trunk and the pedals by following this core strengthening progression.
Strength Training Improves Endurance in Virtual Cyclists
Research strongly suggests, and fitness professionals agree that strengthening is essential to maximizing your endurance!
One Yes Vote For Cycling-Specific Footbeds or Shoe Inserts
Replacing the flimsy insoles of your cycling shoes with sport-specific footbeds may be the answer to your pedaling pain problems!
Virtual Case Study: Lower Back Pain While Riding
Eliminate and prevent low back pain while riding by following these simple tips!
Powering Through Contentment – Satisfaction, Complacency, or a Crutch?
It didn’t take much to motivate this cyclist to take a step closer to being the best he could be, but the results were profound and the lessons invaluable.
Indoor Training, This Time It’s Going to be Different!
Indoor training is no longer something to dread!
Roasting Those Pits – Part Two
When faced with the daunting pressures of life, allow the nuances of your character to mature like a finely crafted roast.
The Zom Preview for August 23rd 2021
Check out what we have for our loyal hive of Zombeez this week!
Falk Levien Found Cycling as a Way to Cope With the Grief, and Recover
Falk Levien depends upon his bike to take him away. Long Covid is trying to steal it from him. He is taking it back with the help of virtual cycling.
The Zom Preview for October 4th 2021
https://youtu.be/SL90KwZ9rZY Almost 25,000 views!  Thank you for your support!Check out what we have for our loyal hive of ZOMbeez this week!The theme for this week is relevance and science.  Watch the video to find out more.Please subscribe to The ZOM weekly newsletter for more great content delivered directly...
DIRT does Surrey Hills – IRL!
When DIRTs hit the hills, they do it right!
Dead Butt Syndrome – A Four-Step Plan
Dead Butt Syndrome is a common cycling condition that can be treated and prevented by following these simple steps.
The Creation of D. I. R. T. Culture
The Badger is a fine writer! Who knew? You will, after reading his account of what made DIRT what it is today!
DIRT Florida Meet-Up with Casey, Graham, and Billy
DIRT mates Graham and Billy show the new ‘Rida transplant how it is done.
The Zom Preview for September 13th 2021
The recent changes to Zwift’s eSports Ruleset concerning Junior racers. Check out what we have for our loyal hive of ZOMbeez this week!
Muscle Fiber Types and other Basic Essentials for the Virtual Cyclist
With an understanding of muscles and how they work, you will be able to make educated training decisions and maximize your virtual cycling potential.
The Zom Preview for August 30th 2021
Check out what we have for our loyal hive of Zombeez this week!
DIRT Father meets DIRT GrandFather IRL – The History of DIRT Prequel
A two-hour breakfast meeting that only felt like 20 minutes and three years seemed almost the same way.
Breaking Bones in the Virtual World of Cycling
The tendency for cyclists to develop brittle bones can be avoided by following these tips.
Coffee, Cycling, and Community: An Introduction
Coffee beans, Cycling, Espresso, Caffeine…need I say more?!?
The Zom Preview for July 19th 2021
Coming to The Zom this week is a two-part feature you can’t afford to miss. Poor indoor air quality is a serious concern and one which can have an adverse effect on your health.
Authority Magazine and Thrive Global – eSports: Christopher Schwenker On The 5 Things You Need To Create A Highly Successful Career In eSports
Tyler Gallagher of Authority Magazine asked me some great questions. I hope you enjoy my responses.
Kinder Gentler Bike Racing Coms
Language is a powerful tool, especially when communicating with your cycling mates while racing when oppressive words and phrases have a tendency to just slip out.
ZMS Live Stream- Behind-the-Scenes
Damon Bates and his Crew are enhancing the virtual cycling experience through innovations in live stream viewing and interaction.
The Zommuniqué Weekly Preview
See what we have coming this week to The Zommunique’!
Part Two: Poor Indoor Air Quality – The Invisible Danger to the Virtual Cyclist
Is my ‘Gain Cave’ doing me more harm than good? I decided to conduct an informal experiment to find out.
The Zom Preview for August 16th 2021
Check our what we have for our loyal hive of Zombeez this week!
The Zom Preview for October 11th 2021
Check out what we have for our loyal hive of ZOMBeez this week! What good is a warm-up without a great cool-down? What does esports mean to you? What does an elite female eracer REALLY eat to win? You will find the answers to these questions and...
Stretching Essentials for the Virtual Cyclist
Engaging in a consistent and carefully planned flexibility routine isn’t something that we should do ‘just because’, rather because it is the right thing to do!
DIRT Christian Jensen formed a Chapter of myTEAM TRIUMPH and Changes the Lives of Differently-Abled Individuals Through Cycling
Christian uses Zwift and the support of his DIRT mates to touch the lives of many.
DIRT Andrew Holland Wins the USA Triathlon Age Group National Championship
Way to go Andy!
The Zom Preview for August 2nd 2021
A sneak peek into what we have for you this week at The Zom! Plus a bit of background into our mission!
Johnny and Becki Roden Share Virtual Cycling to Cope With the Loss of their Son Tommy
Jon and Becki Roden turn to Virtual Cycling to help them cope with the death of their son.
Core Strengthening Essentials for the Virtual Cyclist: Front Plank Progression
The plank is considered the best core movement and this exercise progression will help you get the most out of it.
This is Your Brain on Bikes
Strenuous race efforts that leave you cross-eyed may make it hard to think straight, but you can prevent it from going any further than that by being mindful.
Sprinting Stops Age-Related Muscle Loss in Virtual Cyclists
By including max efforts in your training, you will avoid losing muscle mass and strength.
Relative Energy Deficiency in Sport: Are we Cycling our Way to Illness?
It is important to become mindful of our energy needs and avoid the severe consequences of sport-related energy deficiency.
Honest Race Nutrition: What Pro Jacqueline Godbe (Really) Eats To Win
The Race Winning Glycogen Refueling Chocolate Hydration Plan of an Elite Virtual Cyclist
How to Keep Bicycling Into Your 50s, 60s and Beyond
Lifelong riders and health experts share their tips so you can stay strong and resilient on the bike into your 50s, 60s, and beyond.
Peripheral Heart Action Training for the Virtual Cyclist
PHA is an efficient and effective combination of strength and cardiovascular training for any cyclist!
A Healthy Relationship With Food
We would enjoy food much more if we stopped labelling it good vs bad!
Part One: Zwift eSports Ruleset Change Excludes Racers Under 16
When attempting to find the proper balance in this complex and complicated debate, it is essential to ask, “Are our kids worth it?”
Three Olympic Training and Treatment Trends – Why You’ve Never Seen Them Before and May Never See Them Again?
Olympic competition brings out the best in athletes and their trainers! Blood Flow Restriction Training and other Olympic Treatment Trends in 2021.
DIRT Jon Izagire Wins the Inaugural Zwift Cup of Panama
Hear the amazing story in his own words as he describes what it felt like to win!
The Zom Preview for September 6th 2021
Check out what we have for our loyal hive of Zombeez this week!
vCycling News Episode 2
About vCycling News Virtual Cycling News will bring you news, rumours and reviews on all things RGT whilst looking at some of the other online training apps that are available. The show is hosted by Mike Lister, an eRacer with over 15,000 miles logged on Zwift and...
The Hardest Reset of All – How I Managed My Expectations after a Major Injury
Recovery from a major injury is a journey to be embraced, but not taken lightly.
A Pain Cave Built for Two
In-home trainer etiquette is the key to couple’s cycling therapy!
The Cycling Performance Club Podcast
When the cutting edge cycling coach and sports scientist Jason Boynton Ph.D. asked for a contribution to his podcast, the answer was clear.
The Zom Preview for August 9th 2021
Check out what we have for you this week!
The Day my Grandson Met His First Sporting Idol – Mark Cavendish
Mark Cavendish made a fan for life and a moment that will last forever for a proud Grandad and his Grandson.
MIRT Cecelia Taggart Shares Her Love of Family and Community, With Bikes
Mom, Cyclist, Philanthropist, and an Inspiration. The true embodiment of the definition of MIRT!
Roasting those Pits – Part One
Coffee beans, road cycling, espresso, Caffeine, and History!
Part One: Poor Indoor Air Quality – The Invisible Danger to the Virtual Cyclist
Training and racing in a fresh air environment is vital to our health and performance.
Virtual Case Study: Arm & Hand Pain While Cycling
Arm and hand pain that worsens as you ride can be prevented by following these simple tips!
Two New Studies Will Change the Way You Look at Strength Training and Cycling Performance
The benefits of strength training are many for performance and general health. By taking a more careful and calculated approach, your gains will be greater!
The Zom Preview for September 27th 2021
This week we will be kicking off the Indoor Specialists season by highlighting the Virtual Cycling community. I hope you enjoy it!
Virtual Case Study: Upper Body Pain While Riding
Arm and hand pain that worsens as you ride can be prevented by following these simple tips!
Core Strengthening Essentials for Virtual Cyclists
Learn about your core and how strengthening it will improve your cycling performance.
Virtual Case Study: Hip Pain While Cycling
Hip pain, the result of long periods of time slumped over the handlebars or seated at work, can be prevented by following these simple steps.
Virtual Case Study: Pain in the Front of the Knee While Cycling
Ride strong without that nagging pain in the front of your knee by following these tips!
Part One-Rhabdomyolysis: A Hidden Risk of Virtual Cycling
Rhabdomyolysis is a serious health concern we can avoid with knowledge of the disease and how to prevent it.
The Zom Preview for October 18th 2021
Check out what we have for our loyal hive of ZOMbeez this week!
Core Strengthening Essentials for the Virtual Cyclist
Learn about your core and how strengthening it will improve your cycling performance.
Core Strengthening Essentials for the Virtual Cyclist: The Superman Series
Be a superhero on and off the bike by following this core strengthening progression.
Core Strengthening Essentials for the Virtual Cyclist: Side Plank Series
Do these side core exercises to get the most from your out of the saddle pedaling power.
vCycling News Episode 1
About vCycling News Virtual Cycling News will bring you news, rumours and reviews on all things RGT whilst looking at some of the other online training apps that are available. The show is hosted by Mike Lister, an eRacer with over 15,000 miles logged on Zwift and...
The Recovery Phase of the Pedal Stroke
Knowledge and understanding of the upstroke are important to pedaling power and performance.
The Zom Preview for September 20th 2021
Check out what we have for our loyal hive of Zombeez this week!
Part Two-Rhabdomyolysis: A Hidden Risk of Virtual Cycling
Rhabdomyolysis is a severe health concern we can avoid by knowing the disease and how to prevent it.
A Proper Cool-Down is Essential for the Virtual Cyclist
A dynamic cool-down is as important as a proper warm-up in optimizing performance and priming the system for your next race or workout.
DIRT Mates Turn a Chance Encounter into Something Epic
Two DIRT teammates tell the story of how their chance meet-up turned into a physical challenge and how they crushed it just like they have 100’s of times before.
Strength Training is Essential for the Senior Athlete and Masters Cyclist
Strength exercise is essential for the masters athlete to avoid the devastating effects of age-related muscle loss.
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