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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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3 Tips To Gain Fitness On Every Ride

Many cyclists believe that “riding more” is an ideal way to build more fitness.  A large portion of their training is made up of “objective-less” rides in which they don't have any fitness goal other than to ride their bike.  In reality, more focused training will help you see greater fitness gains in a shorter time, but that doesn't mean you have to go all out and follow a strict training plan.

In this short video podcast, I'll give you 3 tips to gain fitness on any ride you go out for.  Whether you want to crush your group ride, start a race or hit that 18MPH average on your local neighborhood loop, these tips will springboard your fitness to the next level, create a functional fitness base you can build on and set you up for future success.

Don't forget to like and share this podcast with your friends to help them get faster too!

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The Truth About Cycling Core Strength (Podcast #65)

Core strength is something that most cyclists know about, but don't tend to train very often.  Even if they do train core strength and stability during the off-season (or the “not so off season” as I call it) they tend to ignore it again once the weather turns nice and on-bike training begins in earnest.

That mistake could not be more damaging to your season long cycling progression.

As you'll learn in this podcast, the core of your body is one of the most important parts of your power production on the bike.  A weak core can lead to a variety of problems from neck and low back pain to loss of power, fatigue on long rides and unrealized power.  So click through and start learning about what your core is, why core strength is so important and how you can build core strength with a free preview download of my upcoming Unbreakable Core Stability training plan.

Don't forget to like and share with your friends and help them build their core fitness and strength too!

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Performance Effects of Caffeine On Your Cycling

Is it possible that the quintessential coffee shop ride has more to do with performance than it does social togetherness?  In some studies, it's been shown that the caffeine in a cup of coffee may be a difference maker in terms of performance while riding a bike.  But some difference of opinion remains when discussing how soon after ingestion do the performance effects of caffeine actually take effect.  When should you drink that espresso?  When should you have that morning cup of coffee when you're going out for a training ride?

In this short Periscope videocast, I'll talk about the performance effects of caffeine on your cycling performance.  I'll also touch on what is the optimal timing is for getting your caffeine fix and what the quickest method of getting your caffeine into your blood is.  I'll also answer a couple of questions from listeners who were online at the time, giving you a couple of other tidbits on coffee and caffeine.

Don't forget to like/share and comment!

 

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Video Quick Tip: Packing Your Pockets To Ride

Most of the people I see out riding have TONS of stuff with them; too much stuff in fact.  They have a big saddle bag full of tools, bits and bobs and their pockets are bulging with tire levers, tubes, clothing, pumps, keys, maybe a kitchen sink and a partridge in a pear tree.  The point is, the average cyclist takes far too much equipment with them on a training ride.

It's time to scale back a little bit and start getting some of the clutter out of your pockets (and saddle bag.)

Paring down to what you can fit in your back pockets can be freeing and you'll never forget something if you pack it all in systematically.  In this short video quick tip, I'll show you how easy packing your pockets can be and you'll see that you can pack everything you need into your jersey pockets with room to spare.

Things I carry every ride:

  • Energy Gel Flask (In case I spectacularly detonate during a long ride)
  • Tubular/tubeless tire sealant (switched to a Lezyne Pump and tube and patch kit if I'm running clinchers)
  • Multi-Tool (with a chain breaker attached in case you need it)
  • Keys (car keys or house keys)
  • Cleat covers (they have to go somewhere)
  • My “goodie bag” which has my ID, credit card, cash, a cheque, racing license (I carry a paper copy as well) and a Chap Stik
  • iPhone

You've still got room to roll up a wind vest or jacket, stuff in arm or leg warmers or gloves or shove a spare bottle into your pocket.  And you don't have to root through tons of stuff every time you stop and want to get your card out to pay for a cup of coffee.

Any questions or comments, feel free to leave them below and don't forget to share this video tip with your friends and help them out too.

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