Coaching: Music Based Cadence Workout

[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:

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Tags: Coaching, Motivation, training|

Indoor Training Tips and Tricks
Indoor Training Tips and Tricks

Coaching discussion, Indoor Training, Training discussion

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.

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Tags: Coaching, training|

Planning Your Season (Podcast #30)

Do 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:

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Tags: Coaching, podcast, training|

Coaching Q&A (Podcast #28)

Have you ever heard of the phrase “if you have a question, ask it. Someone else probably has the same question but is afraid to ask it?” Over my time in practice and coaching athletes, I've found this to be true time and time again. Cyclists both young and old, new and seasoned, racer and group rider come to me with many of the same questions, each one looking for an answer as to why they are having trouble with something and how they can advance their fitness. In most cases, it's simple changes to their program that can produce stellar results.

In today's podcast, I'll go over a couple of questions and concepts that I've been seeing a lot lately. These are all things that you average cyclist needs to know in order to become a faster, stronger rider. I'll shed some light on:

Do you need a power meter to train effectively?
Who benefits from training with power?
How many “A” races are too many?
What pitfalls are there in planning a season?
Why do my legs “get heavy and lose their ability to push?”
What can I address to take my fitness to the next level?

If you like what you hear, go 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: BATTENKILL registration is November 15th at 7PM. 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. Remember to save 10% with the coupon code in this week's podcast.

Tags: battenkill, Coaching, planning, podcast, power, training|

Cyclocross Dismount (and Re-Mount) Workout

[dc]H[/dc]alf of cyclocross is fitness. The other half is skill, otherwise known as "getting out of your own way." While it's important to be able to ride until your eyes bleed and your face peels off, if you continually botch your run ups, mounts, dismounts and barrier hops, you're guaranteed to be disappointed come race day. So that means it's time to get out there and practice your skills, dammit!

Here's the story behind this workout: You'll perform this ON YOUR CROSS BIKE! No, your road bike is NOT suitable for this workout, period. We're going to teach your body how to get off your bike. Then we'll teach it how to get back ON the bike. Finally, we're going to put it all together so that you can actually do it when it matters the most (hint, that's during a race!)

Here’s the program:

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Tags: Coaching, cyclocross, training|