Welcome to the Tailwind Coaching podcast archives. You’ll find all the back editions of the Tailwind Coaching Podcast along with show notes and any downloads that accompany them. Feel free to peruse the archives and share the episodes with your friends. You can also subscribe to the Tailwind Coaching Podcast on iTunes, and if you do, leave a review and tell me what you think.
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Functional threshold power intervals are the staple of any build program. While VO2 max is the genetic parameter that determines your body's upper limit of aerobic fitness, functional threshold is the parameter that determines how much (or what percentage) you can use.
Functional Threshold Power really is what most people try to improve in a training program. While efficiency plays a role and VO2 max capacity is important, FTP is the big comparison number. Well, W/Kg really is the king, but FTP is the most well known and compared in amateur circles.
That said, how do we go about improving FTP? Well, you have to have the VO2 max ceiling first. Once you have that, the goal is to force your body to work right at or just above FTP to create endurance adaptations. You can do that in a number of different ways, each with their own outcomes.
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.
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.
Most people don't think about what time of day they train and how that can affect their fitness gains. In fact, a lot of people simply look at their training plan, jump on their bike and go when they have some free time. And that's fine if you're looking to make some improvements from baseline. But what if you're looking for that extra few percentage points to help get you onto the podium? What if you're pushing for that big century goal and you need to shave off a few more minutes?
If you're a pro, you plan life around training, but if you're a Joe, you plan training around life. When you have to plan training around life, time of day can make a big difference in the fitness gains you see.
On this episode of the Tailwind Coaching Podcast, I'll explain to you how the time of day can affect your training. We'll go over how to determine the best time of day for your body to train and what you gain by figuring that out. You'll also get a few tips and tricks to help you minimize the impact of training off your “peak” time of day.
So if you're ready to biohack your training time and get bigger fitness gains out of the hours you spend on the bike, click through the jump and listen to this episode of the Tailwind Coaching Podcast. Don't forget to share with your friends and rate the podcast on iTunes!
When a cyclist starts on a training program, there's an expectation that their training will yield improvements. They should get faster, climb better, become more efficient, or finish higher in the standings. But other than those end goals, how do you measure cycling training improvements in the middle of a training block? And more than that, why would you want to measure cycling training improvements during a training block?
Evaluating your training performance during a training block is hugely important to planning your next blocks of training. If you don't know how your current program is affecting your fitness, how can you adjust it to make further improvements? If you're not improving enough or worse, detraining due to lack of volume or intensity, you need to know that as soon as possible.
Additionally, measuring your improvement during a training block will give you a good idea where you stand in relation to your goals. If your power numbers are way down or your aerobic decoupling is poor, you know there's work to do before you can be competitive. It's sort of a benchmark on the path to your benchmark.
With the “why” out of the way, let's get down to the “how”. Click through the jump to listen to this episode of the Tailwind Coaching Podcast and learn how to measure cycling training improvements in a ton of different ways.
