training Archives - Page 21 of 27

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|

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|

Giro d’Italia Modular Training Special

[dc]M[/dc]ay means the Giro d'Italia is looming on the horizon and spring has arrived in a big way. The spring classics are behind us and we turn from the slippery cobbles, the leg breaking bergs and the sharp Ardennes pitches to the serene beauty of Italy. Now the goal is not to win on any given day, but to survive the long haul, bringing home the ultimate prize: the Maglia Rosa. And of course, there's an amazing phenomenon observed during a grand tour: people are inspired by the efforts of the professional cyclists they're watching on TV, plying their trade on some of the most beautiful terrain in the world.

If you're one of those people who uses the Giro for motivation and you want to get a little more out of your spring training blocks, now's your chance: the sun is shining high in the sky and motivation is pouring out of the TV right now. Don't miss the chance to boost your fitness and ride your buddies off your wheel like Vincenzo Nibali, Ryder Hesjedal or Nairo Quintana.

Below you'll find your Giro 2016 discount code, active during the entirety of the Giro d'Italia, May 6 to May 29, 2015.

Sorry, the Giro isn't happening now!

Tags: power, training|

Cycling Efficiency Tips (Podcast #14)

Mainstream advertising has led us to believe that we have to buy things to make us faster: wheels, bike frames, helmets and special clothing are all touted as the quick way to get faster. It's also a quick way to drain your wallet. But if you're looking to invest in some speed, most of you know that you can't go wrong with hiring a coach or following a structured training plan. What you may not know is that you can squeeze even more speed, power and endurance out of the fitness you already have or you can raise the bar on our structured training by increasing your efficiency.

Defined as “accomplishment of or ability to accomplish a job with a minimum expenditure of time and effort”, raising your efficiency will allow you to ride faster, raise your functional threshold power (FTP) and feel fresher at the end of a long ride so you can contest that final sprint. But how do we accomplish this? Today's podcast will discuss how to become more efficient on the bike, including:

Positive vs negative self talk
Learning to relax
Neuromuscular efficiency
How to integrate these concepts into your training

Comments and questions are always welcome.

Podcast: Play in new window | Download (Duration: 41:13 — 18.9MB)

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Tags: Coaching, podcast, training|

Race Day Preparation (Podcast #11)

“Do it right on race day” is a lesson that every racer should live by and one that should be drilled into their head. Race performance begins in the days before when you start to get everything ready to roll. In fact, poor race day prep can actually set you up for a poor performance even before the first pedal is turned in anger.

We'll discuss proper race day preparation as well as preparation in the days prior. Some topics we'll cover include:

Loading your gear and prepping your bike
Eating prior to your race
Arrival time and warmup time
Warming up on the trainer
Proper dress

As always, comments and questions are welcome.

As a reminder, my “Berg Buster” is still available (until April 21st) for FREE with the code “classicsgift”.

For those of you racing Battenkill, I'll see you there. Good luck, stay safe!

Podcast: Play in new window | Download (Duration: 35:38 — 16.3MB)

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Tags: battenkill, Coaching, Motivation, podcast, racing, training|