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High Intensity Interval Training Part 2 – Programming Workouts

Last time on the Tailwind Coaching Podcast, I talked about the science behind high intensity interval training.  In the end of that podcast, I said that I'd be back to talk about how to program high intensity interval training into your schedule and avoid some of the pitfalls that typically plague the HIT protocol.  I also said I'd give you a few different kinds of workouts to try adding to your training sessions.  You'll find those at the end of these show notes; all you have to do is share this podcast with your friends or get yourself signed on to the Tailwind Coaching Newsletter to download them.

So listen to the podcast, check out the show notes below, share with your friends and learn how to put more HIT into your riding!

As a reminder, the sponsor for this episode of the Tailwind Coaching Podcast is Stages Cycling.  Check out their power meters and help support the show!

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High Intensity Interval Training Part 1 – The Science

For a long time it's been said that the ticket to aerobic fitness is lots of riding at moderate paces. High intensity interval training was only for racers or competitive cyclists preparing for a hard event.  The problem with that concept is that most cyclists have jobs, families and other commitments that prevent them from spending 25 hours per week training.  They want to be fast, but they don't have the time to train to be fast.  There has to be some way to boost fitness in less time.

High intensity interval training is the answer to that question.

What exactly is high intensity interval training?  Why does it work so well?  How does it help to build fitness so quickly?  In this episode of the Tailwind Coaching podcast I'll cover the science behind high intensity interval training and explain how it can help you boost your fitness in a fraction of the time you might usually spend.

Click through for the podcast show notes and more:

This podcast is brought to you by Stages Cycling, creators of the Stages Power Meter.  Check them out and help support the show!

 

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FREE High Intensity Trainer Workout: The Berg Buster Climbing Workout

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[dc]S[/dc]hort, sharp and steep climbs are a tough thing for many people to conquer.  I see people have trouble with them all the time.  When a group ride or race hits a small “wall” there's always a contingent of riders who get spit out the back, then have to chase back on, which is no fun at all.  To help you become a stronger climber, I built a workout based on the small “bergs” featured during the spring classics, which are the most brutal of races.  Designed to build power for short climbs, this FREE workout will train the necessary physiology and techniques to go from last to fast on those little kickers!

To get the free “Berg Buster” workout, all I ask is that you like or share this workout with your friends, and challenge them to become a berg buster!

After the jump, you can pick up this free workout:

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Strength Training For Cyclists – Part 2 (Podcast #43)

In part 1 of “Strength Training For Cyclists” I talked about how your body adapts to different kinds of exercise.  We learned about the concept of different pathways that create physiological adaptation and a touched on a couple of ways these pathways interact with one another, turning you into a sharp physical specimen where there used to be couch potato.

But there was a problem: I covered all these concepts about how your body uses some common physiological mechanisms to build fitness in different muscle types, that's true.  But the one thing not talked about was how to put all that sciency stuff together.  I'll tackle that in detail in today's podcast, so click through the break and check out the show notes.

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Strength Training For Cyclists – Part 1: Podcast #42

Want to be a stronger cyclist without touching your bike?  Did you ever wish there was a way to build cycling prowess without sitting on the trainer for hours on end during the dark and cold winter?  Do you dream of a lean, muscular physique like the sport's top rouleurs?  Well, there's definitely a way to go about making that happen, if you're willing to put aside some bias and start hitting the gym (or the home gym if you're motivated enough.)

For years, many coaches thrashed the idea of strength training for cyclists.  But those attitudes are (thankfully) on the way out.  Frankly, a coach who doesn't believe in strength training is either not well versed in physiology or is just not interested in developing weight based workouts for his/her athletes.  In fact the recent success of numerous former track athletes in the professional road race ranks should have people clamoring for some weight lifting (most trackies are avid weight trainers during the off season.)  Think of guys like Brad Wiggins, Michael Morkov, Jack Bobridge and Geraint Thomas if you want a few examples of trackies who took to the road successfully.  So what's your reason for not hitting the weight room?

With that in mind, today's podcast will discuss some of the components of strength training and exercise adaptation.  I'll discuss the physiology of how your body adapts to exercise, so check out the show notes after the jump and follow along with the podcast.

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