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How To Use Endurance Training Effectively

When you hear the phrase endurance training you probably think of the pros going out on 6-hour long rides with their teammates.  To you, instead of 6 hours in the saddle, it might be 2 hours in the cold and wind of the late winter.  You're probably plodding along at zone 2.  The goal is just “putting in miles” and preparing for your interval work that's scheduled a month from now.

I'm here to tell you there's a better way.  There's a way that will net you bigger gains in the same amount of time.  You don't need traditional base training.  All you need to do is a little extra planning.

In this episode of the Tailwind Coaching Podcast, I'll show you how to use endurance training effectively.  When you implement these five tips, your base training will never be easier or more effective.

Click through the jump to listen and learn how to turn your base training into an endurance masterpiece.

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Motivation Monday: What’s London Got To Do With It?

If you read my last “Motivation Monday” you'll know I was somehow suckered into riding the Monkey Knife Fight in April.  I'd suggest you read the previous column to learn a little more about the race itself.  The short, short version of it is this: it's a spring classic, PA style.  That means dirt roads, gravel, steep climbs, shitty weather and lots and lots of fun.

Since I've been suckered into this via a good buddy of mine (thanks again Nate…) I can't let him take me out to the middle of nowhere and leave me for dead.  No sir.  That's not an option.

This week, I'll explore a little of my training theory and what I'm going to do to get my butt in shape to actually finish this ride without breaking down and crying.

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The Best Time Of Day To Train For Massive Fitness Gains

Most people don't think about what time of day they train and how that can affect their fitness gains.  In fact, a lot of people simply look at their training plan, jump on their bike and go when they have some free time.  And that's fine if you're looking to make some improvements from baseline.  But what if you're looking for that extra few percentage points to help get you onto the podium?  What if you're pushing for that big century goal and you need to shave off a few more minutes?

If you're a pro, you plan life around training, but if you're a Joe, you plan training around life.  When you have to plan training around life, time of day can make a big difference in the fitness gains you see.

On this episode of the Tailwind Coaching Podcast, I'll explain to you how the time of day can affect your training.  We'll go over how to determine the best time of day for your body to train and what you gain by figuring that out. You'll also get a few tips and tricks to help you minimize the impact of training off your “peak” time of day.

So if you're ready to biohack your training time and get bigger fitness gains out of the hours you spend on the bike, click through the jump and listen to this episode of the  Tailwind Coaching Podcast.  Don't forget to share with your friends and rate the podcast on iTunes!

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How to Measure Cycling Training Improvements

When a cyclist starts on a training program, there's an expectation that their training will yield improvements.  They should get faster, climb better, become more efficient, or finish higher in the standings.  But other than those end goals, how do you measure cycling training improvements in the middle of a training block?  And more than that, why would you want to measure cycling training improvements during a training block?

Evaluating your training performance during a training block is hugely important to planning your next blocks of training.  If you don't know how your current program is affecting your fitness, how can you adjust it to make further improvements?  If you're not improving enough or worse, detraining due to lack of volume or intensity, you need to know that as soon as possible.

Additionally, measuring your improvement during a training block will give you a good idea where you stand in relation to your goals.  If your power numbers are way down or your aerobic decoupling is poor, you know there's work to do before you can be competitive.  It's sort of a benchmark on the path to your benchmark.

With the “why” out of the way, let's get down to the “how”.  Click through the jump to listen to this episode of the Tailwind Coaching Podcast and learn how to measure cycling training improvements in a ton of different ways.

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Training With the Zwift Mayan Expansion

Zwift continues to expand their offerings with the new Mayan expansion to Watopia.  Yes, the south pacific island wonderland just got a little bit bigger and unlocked yet another set of training options.  With the mountain, the volcano, and now the Mayan expansion, Watopia has a huge variety of training possibilities.  You can do a little bit of everything in a single 26 mile loop or you can focus on smaller loops and more specific training goals.

For more information about Zwift training, check out these links first:

Once you're up to speed on the different training options Zwift offers you, click through the jump and get the low down on the new Mayan expansion!

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