Training discussion

Home/Training discussion

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

High intensity trainer warmupLast 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: RSS

Tags: , , |

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

wake up and kick assWith 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: RSS

Tags: , , |

Coaching: Music Based Cadence Workout

Kreitler_poly_3_rollers[dc]W[/dc]inter is really, truly here.  Snow, sleet and rain has been battering the North East US for weeks.  If you're anything like me, you're probably looking for ways to accelerate your base training inside on the trainer or rollers, because training outside is not even remotely appealing.  As a coach I'm always looking for new and innovative ways to make indoor workouts interesting and to motivate athletes towards performing their best while stuck inside.  That mentality has spawned some really innovative tools in the marketplace (look at Trainer Road and the Sufferfest) and of course, some really bad ideas as well (the "watch football, go full gas while the play is in action, rest during the huddle/line up" kind of workout….)  The main issue with training indoors has always been boredom: it's difficult to ride the trainer for hours on end, and even riding the rollers becomes tedious when all you can do are focus on not falling off and counting pedal strokes (or staring at your Garmin.)  Even watching a movie can be tedious, especially when your attention is divided between the screen and your workout numbers.  Add to the fact that indoor training can be extremely repetitive and you have a recipe for lack of adherence to a training program and loss of motivation.  Variety is the spice of life, after all…

Adding Variety

One of the workouts I've found myself weaseling into my base training is a music based cadence workout.  It not only helps to keep motivated while inside, but it helps to keep training somewhat unpredictable, as you're not really sure what you're going to get next (by virtue of the shuffle function, of course.)  By doing this on rollers, you'll not only get a solid workout, but you'll be training your body to handle real world changes in pace, tempo, gearing, etc.  You'll continue to build balance and refine your pedal stroke while listening to some killer music, and you'll feel worked by the time your workout is over.

The concept behind this workout is pretty simple:

(more…)

Tags: , , |

Indoor Training Tips and Tricks

When a coach or friend mentions indoor training, time on the rollers, or trainer time, most riders either cringe or comment that they only ride the trainer when they “have no other choice.”  But in reality, indoor training has many benefits, not the least of which is being able to fit training into your busy schedule very easily.  You also have ultimate control over your workout: there's no worrying about wind, terrain, road surface, animals or traffic.  This means you'll be able to do your intervals down to the second, stop immediately if you tire, control temperature and airflow and set your interval resistance precisely.  What more could you ask for?  Well, for starters, let's look at some of the basics of indoor training, some tips to make your sessions more productive and a couple of my favorite workouts.

Rollers or Trainer?

This topic is really one that is broad enough to constitute a post in itself.  However, in the interest of giving a “Reader's Digest” version, I'll say this:

Both.

Really?  Both?

Yes, both, and I'll tell you why.  It's about working on different skills.  The trainer will be your go-to tool for working on intervals and intensity.  It provides more resistance for you to work against (adjustable in some cases) and it provides a stable platform for out of the saddle efforts, sprint efforts and extremely high intensity efforts since you don't have to worry about falling off.  On the other hand, because you're bolted to the trainer, your pedal stroke will suffer.  On rollers, you're forced to pay attention to your form.  Keeping your upper body relaxed and fluid and your attention on your form will force you to examine your technique in search of flaws (and you'll notice them quickly.)  Pedal stroke work (single leg if you dare) and cadence based intervals are best done on the rollers to allow you to smooth out your pedal stroke and increase your gross efficiency.

Those considerations aside, what else do you need to know about indoor training?  Let's explore some of the pitfalls of doing your work indoors and after that, I'll give you a couple of my favorite indoor workouts.

(more…)

Tags: , |

Planning Your Season (Podcast #30)

SMART Cycling GoalsDo you have goals for next season?  Do you want to succeed at those goals and have an even stronger season than you did this year?  Do you have a definite plan for how your season is going to go?

I'd wager that most of you want to be stronger next season than you were during this season.  If you're among one of the many who read the last question and are shaking your head, today I'm going to help you figure that out.

On this edition of the Tailwind Coaching Podcast, I'll talk you through the process of planning your season.  While I won't provide you a training plan, I'll provide you all the tools you'll need to set up your season and build your training schedule properly.  As a bonus, I'm offering my season planning spreadsheet to everyone free of charge.  I encourage you to download it and follow along as I talk about planning your season goals, races and calendar.

Click through for more after the jump:

(more…)

Tags: , , |
Copyright Tailwind Coaching 2012-2017 | All Rights Reserved | Tailwind Coaching is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.