Quoted: Vande Velde, 31, who spent last winter training near Chicago, is enjoying the best season of his career. He spent a day last month as the leader of the prestigious Giro d’Italia... He and his coaches have developed innovative training techniques, nutritional plans and strategies. Here are a few cues from Mr. Vande Velde’s training regimen that road cyclists can use to ride faster, longer and smarter.

Tips on the bike, power output, food, training for hills in flat country and heading downhill.