CIS Training Systems • The Method
Endurance. Speed. Power.
Training that transfers into execution.
CIS Training Systems builds cyclists through three core disciplines--Endurance, Speed, and Power—so fitness shows up when it matters: long rides, hard groups, decisive climbs, repeated surges, and finishes under fatigue.
This is the “how it works” pillar page. Keep it off the top nav—but link it from your footer + quick links so Google and humans can find it.
Durability + pacing discipline
Endurance isn’t “just ride more.” It’s the ability to hold form, stay economical, and keep decision-making clean as fatigue rises. CIS trains endurance with structure so you build aerobic capacity, metabolic efficiency, and repeatable pacing.
- Durability: hold output later in the ride, not just early.
- Pacing control: fewer spikes, lower variability, smarter match use.
- Fuel discipline: carbs protect execution (and the finish).
Surge control + finish execution
Speed is the ability to change pace—cleanly—without turning every move into a max effort. CIS develops speed with cadence control, surge management, and repeatability so you can respond, recover, and respond again.
- Surge control: “deposit rules” so you don’t go into pacing debt.
- Cadence discipline: speed without torque panic.
- Finish readiness: timing + execution under fatigue.
Threshold + repeatability
Power is not one heroic number. It’s the ability to produce high output repeatedly, stay controlled on climbs, and apply force when the day is already charging interest. CIS builds power with progression that supports execution.
- Threshold development: sustainable power you can actually deploy.
- Repeatability: hard efforts that don’t break the rest of your day.
- Control: strong without reckless spikes.
How the CIS Method turns training into results
Most training fails at the transfer point: athletes gain fitness, but can’t execute under pressure. CIS solves that by pairing progression with decision rules—how to pace, when to surge, what cadence bands to hold, and how to fuel so you can perform when the day gets real.
What you get (plain terms)
- Structure: training that has a reason—not random workouts.
- Progression: endurance, speed, and power built in layers.
- Execution standards: pacing + composure under load.
- Course specificity: demand signatures matched to real circuits.
Where course-specific wins
Generic plans build broad fitness. CIS adds course-tuned execution—so you rehearse the exact rhythm, surges, climbs, and finish demands of the circuit you’re targeting.
- Iconic Race Day Vault: four course-specific 8-week builds.
- GFNY extensions: marathon-format pacing and climb-stack rules.
- Performance Intel: the “How” behind the plan.
FAQ
What makes CIS Training Systems different from generic training plans?
CIS focuses on execution transfer. Endurance, speed, and power are trained with pacing and decision rules so fitness shows up on race day—not just on training files.
Do you coach different cycling disciplines?
Yes: road, crit, TT, fondos/centuries, gravel, cyclocross, hills, track, and Zwift—built with structured progression and clear execution standards.
What should I start with?
Start with Cycling Coaching. Add course-specific builds (Vault / GFNY) when you want to rehearse the exact demand signature you’re targeting.