THE CYCLIST’S DEFICIT: Why Your Next PR Starts in the Weight Room
We know the paradox: Cycling is the world's greatest low-impact sport, yet chronic overuse injuries plague over half of the dedicated riders on the road. At Rollfast Coaching, we call this the Cyclist's Deficit. The bike demands highly specialized, repetitive movement, which inevitably creates deep musculoskeletal and postural imbalances. If you want to move past the plateau, achieve an aggressive aerodynamic position, and stay pain-free through
Bloated and Burned: Why Mainstream Fueling Creates Problems, Then Sells the “Cure”
This week, an email from "The Feed" – a popular endurance nutrition retailer – landed in my inbox, and honestly, I found it quite illuminating, if not a little frustrating. It perfectly encapsulates a problem I've been discussing for years here at Rollfast Coaching: the seemingly endless cycle of problem-creation and product-solution that has become pervasive in mainstream endurance fueling. The email introduced a new "debloat"
Harvest 50: When “Odd Strategy” Becomes Your Secret Weapon for Speed & Longevity
The dust settled on the Harvest 50 gravel race, and Coach Matt Breeden and I rolled across the finish line, taking 1st and 2nd in the 25-mile course. We’d gone out hard, ripping through the opening miles with the lead pack, hitting a 2025 1-minute power PR in the process. At 51, I was the oldest in that front group by a good 11 years,
Rollfast Recharge: The Art of Resurfacing Stronger (with a Twist!)
At Rollfast Coaching, our Periodization Model consists of a block we call "Recharge". It isn't just about passive rest. Especially in October, it's a dynamic, strategic phase designed to build a rock-solid foundation of skill, efficiency, and control – preparing you to Ride Faster, Be Stronger, and Live Longer in your next training block. We take the downtime from peak intensity and transform it into an
Ride Fast, Live Long: Ditching the Carbs with Ultra-Endurance Pioneer Sean Sako
In the world of endurance sports, a simple truth seems to dominate: carbohydrates are king. The industry tells us to constantly refuel to avoid the dreaded "bonk." But what if there's another way? A path that not only fuels incredible athletic feats but also prioritizes long-term health and longevity, allowing you to Ride Faster, Be Stronger, and Live Longer? In a recent Rollfast Coaching call, we
The Power of Standing: Mastering Your Out-of-the-Saddle Technique
Standing is a critical skill for any cyclist, yet it's often overlooked or performed inefficiently. Mastering your out-of-the-saddle technique is not just for climbers; it’s a strategic tool for every rider. At Rollfast Coaching, we focus on combining high power with high cadence to give you an edge. With the correct technique, you can use your body weight to your advantage, creating what feels like
9/12/25 Group Call – Detailed Periodization Presentation
Summary of the Periodization Model Overview Discussion In the recent meeting, the Rollfast Cycling team provided an in-depth overview of their periodization model, emphasizing its importance in structuring training for optimal performance and progressive growth throughout the year. The discussion highlighted several key phases of the periodization calendar, each designed to build upon the previous one and cater to the unique needs of athletes. Launch Phase: The
The Science Behind the Shakeout: Why Your Reboot Week Is More Than Just an “Easy Ride”
As a cyclist, you've been there: a week of high stress, a major event, vacation, sickness, injury, or a personal challenge puts your training on pause. When it’s time to get back in the saddle, the instinct is to just jump right back into your planned workouts—or worse, a fast group ride—to make up for lost time. But as I recently experienced myself, this approach can
Understanding Rollfast Cycling Periodization
A Methodical Approach to Progressive Growth At Rollfast Cycling, we believe that structured training is essential for achieving your cycling goals. Our periodization model is designed to help you build fitness progressively throughout the year, ensuring that you peak at the right times while minimizing the risk of burnout or injury. In this blog post, we’ll explore our approach to periodization, the calendar we follow, and
Unlock Your Potential: What We Learned from Performance Tests
Are you ready to take your cycling performance to the next level? Whether you're a seasoned competitor or a weekend warrior, understanding your true capabilities is the first step to unlocking your potential. In a recent athlete group call with coaches Matt Tanner and Matt Breeden, we dove deep into the data, celebrated our achievements, and discussed the key principles that drive real, lasting progress.
