podcast Archives - Page 16 of 19

Giro del Cielo Race Report (Podcast #19)

The Giro del Cielo is a 2-day stage race in Sussex County, New Jersey. Originally begun as a women's only race, in the 9 years or so that it's been in existence, organizers have added men's cat 3 and 4/5 fields. USA Cycling sanctioned, the 2 day/3 stage event is a great way to introduce people to stage racing without forcing them to commit to something as brutal as the Green Mountain Stage Race, Tour of the Catskills or the like. It's geographical location in northern New Jersey is also the perfect venue to draw a diverse group of racers and teams, ranging from local squads to teams and riders from New York City and Philadelphia.

I'll go through my experience stage by stage, discussing some of the things that worked, some of the things that didn't, and how to improve for next year. I'll cover:

Time Trial warm up – Getting your body primed for a hard, constant effort
TT recap
Post TT recovery – How to make sure the legs are fresh for a second race that day
Crit race warm up – Getting your leg speed online
Crit race recap
Day 1 recovery – The key to riding strong on day 2
Circuit race warm up – Getting the legs moving after a couple hard efforts the day before
Circuit race recap
Overall impression of the race and of my performance

Podcast: Play in new window | Download (Duration: 1:00:16 — 55.2MB)

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Tags: Coaching, podcast, racing, reviews|

Zone 5 and VO2 Max Training (Podcast #18)

With the solstice and the arrival of summer, the cycling scene could literally not be hotter. Group rides are rolling out almost every night of the week, centuries and charity events are plentiful and of course the racing scene is full speed ahead. However, many cyclists, from weekend warriors to racers are often missing something. Something that could be the difference between being dropped from the group ride or peloton and being the one pushing the pace and shelling other riders.

That something is an understanding of the importance of VO2 max (Zone 5 or Z5) training. This season, much like every other one before it, I see lots of riders who are plenty strong and tactically fit. However, they lack that one last skill that would turn them from a “one-speed rider” into a group shattering monster. They lack the punch to match accelerations on climbs, make it over short, sharp pitches and surge with the group. More than that, they lack the ability to repeat these surges over and over again, and they invariably find themselves off the back asking “what happened?”

Today's podcast will deal with the how and why of VO2 max training, including:

Describing what VO2 max is
Why VO2 max is important to train
How to train Zone 5 properly
Indoor trainer workouts for Zone 5 power and repeatability
Outdoor examples of how to incorporate Zone 5 work into your rides

As always, if you have questions or comments about today's podcast, feel free to contact me. And always remember to rate the Tailwind Coaching Podcast on iTunes!

And for my podcast listeners, you can take 15% off everything in my downloadable training plans section by using the code “spower”. This code will expire on July 4th, so act fast!

Podcast: Play in new window | Download (Duration: 43:21 — 39.7MB)

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Tags: Coaching, podcast, power, training|

Beginners Group Ride Skills (Podcast #17)
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Beginners Group Ride Skills (Podcast #17)

beginner training resources, group riding skills and tips, Tailwind Coaching Podcast

Beginners Group Ride Skills (Podcast #17)

With the arrival of warm temperatures and sunshine, many people begin to get the itch for company on their rides. Beginners and long time solo riders alike will begin to start searching out group rides. But honestly, how many actually attend one of the gatherings? Why don't more people try them out?

In today's podcast, we'll talk about some of the obstacles beginners (or advanced riders new to the group riding scene) face, and ways to overcome them. We'll also learn some ways to keep ourselves and our fellow group riders safe and happy on their rides.

We'll talk about:

Information you should know before the ride (speed, length, terrain, drop/no drop)
How to endear yourself to a new group (show up EARLY!)
Finding out information from the group before you leave the meeting area.
Learning the importance of communicating with the group.
Safe and predictable riding
Being able to take criticism if you make mistakes.

Podcast: Play in new window | Download (Duration: 41:05 — 37.6MB)

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Questions and comments are always welcome. Remember to rate this podcast on iTunes.

Tags: beginner, podcast|

Safe Cycling In The Rain (Podcast #16)

How many of have you looked out the window at raindrops falling from the sky and said “ugh, it's raining. I don't want to ride in this.” Be honest.

Good, now of those of you who answered “yes” to the last question, how many of you would ride in the rain if you felt more comfortable? How about if you could feel safer?

Riding in wet conditions, from damp roads to a driving rain, can not only be safe and comfortable, but it can even be fun. It's a great way to keep you on your toes, keep your skills sharp and break out of the ordinary riding rut. Roads that are wet change character completely: climbs become more demanding of finesse to prevent wheels from slipping, descents require perfect lines and braking and handling skills are sharpened by the constant barrage to your senses. But in order to safely partake in these fitness and skill challenges, you'll have to have the proper preparation and keep a few things in mind. In today's podcast we'll discuss a few of these such as:

Proper dress for warmth (and maybe even dryness)
Tips to ensure road safety, including braking distance and traction concerns
Post ride concerns to make sure you recover well (and keep your bike happy)

As a side note, there's only a few days left to take advantage of my Giro d'Italia modular training special. Remember to use coupon code “giro2013” to take 15% off all modular training plans. And keep a look out for my new Century Module, which will be coming out in the next week or so.

Questions and comments are always welcome. Post below to get the discussion rolling (hopefully in the dry.)

Podcast: Play in new window | Download (Duration: 39:59 — 18.3MB)

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Tags: podcast, training|

Motivation – Getting It Back (Podcast #15)

Motivation can be a tricky thing for a cyclist to find, especially after a big “A” race or event. But motivation is often what gets us off our ass, off the sofa and onto the bike and lacking it can be deadly for our fitness (and waist line.)

But how do you go about getting your motivation back after you've spent months training for a huge event? What do you do with that gigantic hole left in your life when you don't have a training plan to follow? Today's podcast will discuss a few tips for rebuilding your motivation, including:

Revising your goals and setting new ones if necessary
Taking some time away from structure (ride with friends or do a Strava Challenge)
Going back to fundamentals (and being motivated by your quick progress)

I'm also running a Giro d'Italia special for my Modular Training Plans: enter the code “giro2013” to take 15% off any or all of my modular plans. Hurry though, this offer only lasts as long as the Giro does.

Podcast: Play in new window | Download (Duration: 39:47 — 18.2MB)

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Tags: Motivation, podcast|