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My own ‘most viewed’ post of yours is from Dec 2009, on pedaling skills, efficiency and economy. Any new thoughts in this area? For instance, do you find WKO+ quadrant anaylsis to be useful in short term or long term evaluations of the pedaling skills of athletes you coach? If so, would you care to share an example or two of how it can be used to identify a problem (or should one call it an inefficiency?) and evaluate subsequent workouts for improvement? Thanks, Madeleine

Joe Friel

Madeleine--Thanks. Nothing planned for that topic right now but perhaps later.

Travis Thompson

Joel, I've been a long time follower of your books and blog. My personal favorite from this year was your entry on the Key to Athletic Success. (http://www.joefrielsblog.com/2010/07/the-key-to-athletic-success.html) This entry ignited a complete overhaul in my training style. While many athletes argue quantity vs quality, you pointed out that consistency trumps all.

I applied this simple, proven, yet ignored philosophy to my running this season and transformed from a 4+hour marathoner to a 3:09 Boston qualifier. FIve years and six marathons without any improvements till I dropped the monster workouts and just focused on consistency. I cut back my mileage unti I could run six days a week. I never ran so hard that I couldn't run the same workout at the same intensity on the very next day. I stopped any workout when I hit the "decoupling" point. As a result, I was never injured and could slowly tack on more miles and better workouts (quantity and quality).

Of all the potential areas for improvements that athletes can choose from, this in retrospect was the easiest and had the greatest impact on my performance and enjoyment of the sport.

Thanks Joel and keep up the great writing.


Would be interested in some updated thoughts on compression socks. You see them everywhere these days. They aren't cheap I have yet to see any real science behind them.


I bookmarked the July 2010 post (which is several posts actually). ALL of the entries are terrific but I urge readers to focus on Redemption Race post. This competitive athlete learned (the hard way) that to add in a race to redeem your self-worth may sabotage your entire season. Entering a race w/ the proper fame of mind is underestimated. I would love more posts on this...


Not that it has much with this BLOG but was wondering how things would change if I was just racinjg crits. They are 45 mins long. I usually do about 500hrs/year. should I ajust my distance and reduce the amount of climbing I do. Do I need to do any on the bike strength training.

Joe Friel

Dave--In Base develop aerobic endurance, muscular force, skills, muscular endurance. In race-specificity period (Build) make workouts increasingly like the goal races. See case studies in Cyclists Training Bible for example.

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