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Being A Better Criterium Racer (Podcast #38)
Being A Better Criterium Racer (Podcast #38)

Coaching discussion, group riding skills and tips, racing, Tailwind Coaching Podcast, Training discussion

Being A Better Criterium Racer (Podcast #38)

Racing season is well and truly upon us, and here in the US we have a glut of the fast, closed circuit racing known as criterium racing. Run on race courses that are generally less than 3K in length (that's about 1.8 miles or so), most crits are full of fast corners, accelerations, twitchy riders and (unfortunately) crashes.

Many people cut their teeth on criterium racing in Category 5, which can be prone to certain “issues.” Because anyone with a bike and helmet can sign up to race cat 5, simple things like learning where to put your hands, braking safely, how to corner or how to hold a line are always suspect. Taking the next step of knowing when to attack and simply how to train your energy systems to handle the rigors of crit racing are a few of the more advanced things you can do to be a stronger and safer crit racer. Trust me, all those around you will thank you for it.

In today's podcast, I'll cover the following:

(more…)

Tags: Coaching, podcast, racing, road bike, training|

The High Intensity “Trap” (Part 2, Podcast #36 )

Last time on the Tailwind Coaching Podcast, I talked about the “High Intensity Trap” and how your average Joe Sixpack cyclist can get in trouble with too much high intensity work. I touched on some of the physiological benefits of high intensity training, factors that influence your training and recovery and the basic concepts behind physiological adaptations to training stress. But that's only part of the story: what happens in your body when you overtrain? How does your daily activity, daily stress and mental outlook factor into your daily training stress? And what happens when you find yourself in the position where you're trying to build a lot of fitness in a little bit of time?

On this edition of the Tailwind Coaching Podcast, I'll discuss:

The physiology of overtraining.
The role that cortisol plays in adaptation and recovery.
How outside stress can push you over the overtraining edge.
Ways to combat overtraining situations.
How I plan to avoid the “High Intensity Trap” with only 2 months to go until race season.

If you're enjoying what you hear, head over to the Tailwind Coaching Podcast on iTunes and rate it 5 stars. Don't forget to post any questions to the Tailwind Coaching Facebook page.

With the racing season quickly approaching, don't get stuck at the back of the pack or shelled on the first climb. Check out my modular training plans in my online store and get started on the path towards killer fitness today. And don't forget to save 10% with the coupon code in this week's podcast.

Podcast: Play in new window | Download (Duration: 51:16 — 70.4MB)

Subscribe: Android | RSS

Tags: Coaching, podcast, training|

The High Intensity “Trap” (Part 1, Podcast #32)

With Tour Down Under on television, January winding down and the impending cycling season looming on the very near horizon (Tour of the Battenkill is only about 70 days away) many cyclists will start to feel the time crunch on their training. The walls feel like they are closing in on your fitness and that target date on the calendar gets closer and closer, so you do the only thing you can think of: increase your intensity hoping to kick start your fitness. The question is, are you going to implement that plan properly? How much is too much? What happens when you lean too hard on that high intensity plan?

On this edition of the Tailwind Coaching Podcast, I'll discuss:

What is considered high intensity?
How we get in trouble by relying on high intensity training?
Physiological adaptations of high intensity and low intensity training and where they overlap.
How the body builds and adapts to training and overtraining.
What factors influence your training and recovery.

Next time, we'll figure out how to control the trap that is high intensity training and how to use it to accelerate our fitness instead of destroying it.

If you're enjoying what you hear, head over to the Tailwind Coaching Podcast on iTunes and rate it 5 stars. Don't forget to post any questions to the Tailwind Coaching Facebook page.

And don't forget: Tour of the Battenkill is April 5th and 6th. You can get my new, revised and improved 20 week Battenkill Training Plan in my store, and be well on your way to the podium. And if you've got other goals this season, check out my modular training plans in my online store and get started on the path towards killer fitness today. And don't forget to save 10% with the coupon code in this week's podcast.

Podcast: Play in new window | Download (Duration: 43:48 — 60.2MB)

Subscribe: Android | RSS

Tags: Coaching, podcast, training|

Setting SMART Goals (Podcast #31)

Picture this: It's the dead of winter, there's snow on the ground, freezing rain and wind in the air. You're stuck inside on the trainer, doing intervals and skills. Motivation is hard to come by at this time, and you're a little bit aimless in your training. How do you break out of the slump?

You hunker down with a pen and paper (either virtual or physical) and start setting some goals, that's how.

I talked about planning your season in our last edition of the Tailwind Coaching Podcast, but I only glossed over one of the most important aspects: setting your goals. To be frank, you can't even really plan your season without setting goals to build your season around, so you may have picked a few goals already. But the question I have for you is….are they SMART goals?

In this edition of the Tailwind Coaching Podcast, I'll explain the concept of SMART goal setting, and cover the following:

How many goals are appropriate to set for a season
The SMART paradigm of goal setting and what each letter stands for
The difference between goals and objectives

If you like what you hear, go over to the Tailwind Coaching Podcast on iTunes and rate it 5 stars. Don't forget to post any questions to the Tailwind Coaching Facebook page.
And don't forget: Tour of the Battenkill is April 5th and 6th. You can get my new, revised and improved 20 week Battenkill Training Plan in my store, and be well on your way to the podium. Remember to save 10% with the coupon code Podcast10 in this week's podcast.

Podcast: Play in new window | Download (56.2MB)

Subscribe: Android | RSS

Tags: Coaching, Motivation, podcast, training|

Cycling Events: Bang For Your Buck? (Podcast #25)

Have you said “wow, that's crazy!” as you looked at an entry fee for a race or event? I'm 100% sure you're not the only one to do so. In this episode of the Tailwind Coaching Podcast, Coach Rob and his guest co-host for the evening talk about the concept of value for your dollar when it comes to racing, riding fondos and participating in charity events. They'll discuss the concept of value for your dollar, and draw from real world experience of trundling through various organized events, races and fondos. They'll opine on free water bottles, finishers medals and entry fees as they speculate where the entry fee money goes, how much goes to charity and ways organizers can make their events more appealing (and affordable) to the average rider.

As always, don't forget to rate the Tailwind Coaching Podcast on iTunes, and get the discussion from this week's show going on the Tailwind Coaching Facebook Page.

Podcast: Play in new window | Download (Duration: 54:59 — 50.3MB)

Subscribe: Android | RSS

Tags: Motivation, podcast, racing|