Coaching Archives - Page 26 of 33

Classic Climbing – Free “Berg Buster” HIT Workout

[dc]T[/dc]he spring classics are in full swing, with fans and riders deep in the throes of Holy Week. With Scheldeprijs being only a day away and Roubaix looming on Sunday, the cobbled classics are nearing a close, although no doubt we are in for some more spectacular performances. Up next will be the Ardennes Classics, with their steep bergs and tortuous descents. For many cyclists, it's the absolute best part of the season, if not for riding but for watching.

Watching these races inspires many but saddens some at the same time: "Why can't I climb like that" and "I don't know how he does that" are common phrases uttered while riders shatter the steep bergs and cobbled pitches of the classics. It takes a special kind of rider to be able to climb that stuff, right?

Nope. What if I told you everyone can train to be better on the moderate length, steep climbs. And for the duration of the classics, I'm GIVING AWAY a HIT workout that will help you do just that.

Simply copy the enter the code "classicsgift" between now and April 21st (Liege Bastogne Liege) during checkout to get your FREE "Berg Buster" HIT workout (available below).

HIT Berg Buster Climbing Workout

Workout details: Paying homage to the medium length (1 mile in length or less) steep bergs of Belgium, this HIT workout is designed to train your body for the stresses of attacking moderate climbs. Grouped into blocks, the first block will focus on pushing hard gears through your most powerful muscles (glutes and hamstrings) and accelerating in the saddle using your quads, simulating surges in the peloton. The second block will force you to get comfortable accelerating out of the saddle to simulate covering attacks from the front. The third block puts it all together, teaching you how to be a berg busting ace!

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Tags: classics, climbing, Coaching|

Spring Training Myths (Podcast #9)

Spring has sprung in the northeast, and that means forums are humming with training discussions and group rides are filled with chatter of “how have you been training?” There's a lot of talk about sweet spots, hill repeats and base miles. If you dissect those conversations, how many of them contain legitimate information and how many are just stuffed with buzz words and poor implementation of (misunderstood) concepts?

In today's podcast, we'll discuss a few training concepts that I've seen talked about recently, what people are saying (incorrectly) about implementing them, and how you can avoid those pitfalls.

We'll cover:

I also hope everyone notices that the Tailwind Coaching podcast is now on STITCHER and PODBEAN. Check it out there for mobile options and more download options.

Questions or comments? Post below and start the discussion.

Podcast: Play in new window | Download (Duration: 52:22 — 24.0MB)

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Tags: Coaching, podcast, training|

Getting Back On The Bike For Spring

With the arrival of daylight savings time, sunshine and warmth comes the itch to get on the bike and get outside again. You see, many cyclists spend the winter taking a break from their bikes; snowshoeing, hiking, skiing, and the dreaded gym often take up many dreary winter hours, keeping us fit and strong, ready to ride again in the spring.

But not so fast, and especially not if you're only a beginner (someone who's only been riding for 3 years or less.) There are a few things you'll want to keep in mind as you begin to dust off your bike and head back out on the open road (or trail, if that's the case.) After the jump, you'll learn just what you should be doing to get yourself moving safely and effectively after a winter layoff.

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Tags: beginner, Coaching, Motivation|

Taking Your Training Plan Outside! (Podcast #8)

I've heard a lot of discussion and received a number of emails lately, all with basically the same question: the weather is nice and I want to get outside again, but I'm following this training plan. How do I convert these intervals to my outdoor rides?

It's really not as hard as you would think, but there are a few concepts that you need to keep in mind when you're converting those neatly designed intervals into outdoor rides. In today's podcast we'll discuss:

How training plans are written/developed for indoor use
What you've been working on for the past two training cycles (hint: FUNDAMENTALS!)
How to use/apply those fundamentals outside
Breaking up your intervals, but still getting the right amount of work done
Using terrain, wind and groups to help you accomplish your interval goals
Learning when to apply those fundamental principles out on the road in order to see the most benefit
Understanding that it's perfectly ok to crack or fail once in a while

Enjoy, and as always, feel free to post any questions, comments or tips of your own in the comments.

BONUS: Included in today's podcast is a coupon code for 20% off my pre-built training plans and HIT workouts. Don't give up your fitness for Lent (give up the Doritos instead!) Take advantage of this offer and get stronger and faster in March!

Podcast: Play in new window | Download (Duration: 31:58 — 14.6MB)

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Tags: Coaching, podcast, training|

Strava, Challenges and Training (Podcast #7)

Unless you've been living under a rock recently, you've heard of Strava. But just in case you HAVE been one of those sub-rock-dwellers, let's review:

Strava ia a social media based site in which cyclists can upload their GPS recorded rides. Not only are they able to see their rides along with other “friends” (much like Facebook in this regard) but they are also able to compete for King Of the Mountain (KOM) segments on various stretches of road. Usually hill climbs, but there are certain downhills and sprints that are contested as well.

In any case, Strava has been hard at work trying to increase the interactivity and utility of their site. They've added tools to allow you to analyze power meter numbers (premium subscription, of course) and they've ramped up the number of challenges they're offering lately.

Now, I understand that a “challenge” shouldn't be something easy. But in many cases, I've seen athletes want to take on these challenges and end up wrecking their training plans because of it. So without further ado, let's talk about Strava, challenges and training…

Podcast: Play in new window | Download (3.9KB)

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Tags: Coaching, Motivation, podcast|