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Making The Most Of Your Indoor Cycling Training

Whether it's escaping the weather as winter sets in or grabbing a quick hour workout, the indoor trainer is a valuable tool in any cyclist's arsenal.  It can be mind-numbingly boring though.  That doesn't mean that it can't be one of the most valuable training modalities available to you.

In this episode of the Tailwind Coaching Podcast, I'll show you why the trainer is such a valuable tool.  I'll also give you a few of my favorite workouts and interval progressions.  These won't just get you fit: they'll keep you motivated to get on the trainer again and build even more fitness.  And the variety they offer will help you round out your fitness and get you strong and confident when you get back out on the road.

So click through the jump and learn how you can get the most out of your indoor cycling training.

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How Much High Intensity Interval Training Is Too Much?

High Intensity Interval Training (HIIT or HIT) is a great way to get fit fast.  It's one of the go-to training tools when you need to build a bunch of fitness fast.  But like anything else in training or in life, there's something called “too much of a good thing.”

While it's very effective at raising your fitness, there's still a cost to high intensity training.  Between the high metabolic cost and the potential for a lot of repeatability, you can get into trouble fast.  Recently, I've gotten a ton of questions about how much is too much.  So it's time to delve into high intensity training again and figure out what you can and can't get away with.

Before we get started: take a look at my “HIIT The Science” podcast for some in-depth information about high intensity interval training pros and cons.  It's a great primer for this podcast and it'll give you a good idea of what high intensity interval training is all about.

Podcast: Play in new window | Download (Duration: 34:19 — 24.8MB)

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The Importance of Cycling Pedal Stroke Work

I've long been a proponent of tuning your pedal stroke and increasing efficiency to squeeze the most out of your training.  By increasing your efficiency, you increase the amount of power that goes to the pedals.  That increased power translates into more speed and less fatigue.

But how do you go about improving your pedal stroke?  What workouts will help you build an efficient pedal stroke?

Click through the jump to listen to this episode of the Tailwind Coaching Podcast.  I'll explain the importance of pedal stroke work and how efficiency makes your training more potent.  Don't forget to like and share with your friends, and don't forget to rate the podcast on iTunes!  If you want to support the show, consider doing some of your shopping through my affiliate program: remember, it costs you nothing and helps support the podcast.

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Is Zwift Killing Cycling?

There's no doubt that the online training platform Zwift has experienced exponential growth in the last few years.  In fact, Zwift users have managed to rack up more than 200 million kilometers in 2017.  That's a LOT of miles, and probably a lot of fun too.

There's also little doubt that Zwift is an amazing training tool.  In fact, I've relied on it for much of the past two winter seasons to both build fitness and maintain motivation.  What seems to have risen recently, however, is the concept of Zwift racing.  More than once, I've seen people comment about the validity of these competitions.  Are people using the online format to easily cheat?  Is it even racing if you're not in the same room with someone else?

There are even plenty of people on various Zwift Facebook groups that eschew outdoor riding completely in favor of a virtual riding platform.

A few years back, I wrote about how Strava had the potential to be a fitness wrecker.  Now, hearing that people are turning to Zwift instead of the outdoors, I'm wondering, “Is Zwift Killing Cycling?”

Click through to explore the pros and cons of this burgeoning platform:

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How To Use Endurance Training Effectively

When you hear the phrase endurance training you probably think of the pros going out on 6-hour long rides with their teammates.  To you, instead of 6 hours in the saddle, it might be 2 hours in the cold and wind of the late winter.  You're probably plodding along at zone 2.  The goal is just “putting in miles” and preparing for your interval work that's scheduled a month from now.

I'm here to tell you there's a better way.  There's a way that will net you bigger gains in the same amount of time.  You don't need traditional base training.  All you need to do is a little extra planning.

In this episode of the Tailwind Coaching Podcast, I'll show you how to use endurance training effectively.  When you implement these five tips, your base training will never be easier or more effective.

Click through the jump to listen and learn how to turn your base training into an endurance masterpiece.

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