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How Much High Intensity Interval Training Is Too Much?

High Intensity Interval Training (HIIT or HIT) is a great way to get fit fast.  It's one of the go-to training tools when you need to build a bunch of fitness fast.  But like anything else in training or in life, there's something called “too much of a good thing.”

While it's very effective at raising your fitness, there's still a cost to high intensity training.  Between the high metabolic cost and the potential for a lot of repeatability, you can get into trouble fast.  Recently, I've gotten a ton of questions about how much is too much.  So it's time to delve into high intensity training again and figure out what you can and can't get away with.

Before we get started: take a look at my “HIIT The Science” podcast for some in-depth information about high intensity interval training pros and cons.  It's a great primer for this podcast and it'll give you a good idea of what high intensity interval training is all about.

Podcast: Play in new window | Download (Duration: 34:19 — 24.8MB)

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Motivation Monday: Getting Dropped By The Group

If you've been following any of my previous Motivation Monday posts, you'll know that I had a big date with Monkey Knife Fight 9 earlier this year.  Suffice to say, the northeast winter put the damper on most of my training and I ended up bailing out on my first goal of the season after only about 55 of the 72 miles.

That was a bummer.  A big bummer.  And it kind of tanked my motivation for the next couple months.

However, if you've been looking at my Strava profile recently, you'll have noticed a big bump in the amount of riding I've been doing.  That's because I've been through “the reckoning” that most of us have been through in the past.  I've suffered at the hands of others.  There are times I've looked down at my legs and wondered why.

I've been dropped out of the group.

Click through the jump and let's figure out why getting dropped out of a group is such a motivating experience.

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Functional Threshold Power Training Intervals

Functional threshold power intervals are the staple of any build program.  While VO2 max is the genetic parameter that determines your body's upper limit of aerobic fitness, functional threshold is the parameter that determines how much (or what percentage) you can use.

How do you build Functional Threshold Power?

Functional Threshold Power really is what most people try to improve in a training program.  While efficiency plays a role and VO2 max capacity is important, FTP is the big comparison number.  Well, W/Kg really is the king, but FTP is the most well known and compared in amateur circles.

That said, how do we go about improving FTP?  Well, you have to have the VO2 max ceiling first.  Once you have that, the goal is to force your body to work right at or just above FTP to create endurance adaptations.  You can do that in a number of different ways, each with their own outcomes.

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The Importance of Cycling Pedal Stroke Work

I've long been a proponent of tuning your pedal stroke and increasing efficiency to squeeze the most out of your training.  By increasing your efficiency, you increase the amount of power that goes to the pedals.  That increased power translates into more speed and less fatigue.

But how do you go about improving your pedal stroke?  What workouts will help you build an efficient pedal stroke?

Click through the jump to listen to this episode of the Tailwind Coaching Podcast.  I'll explain the importance of pedal stroke work and how efficiency makes your training more potent.  Don't forget to like and share with your friends, and don't forget to rate the podcast on iTunes!  If you want to support the show, consider doing some of your shopping through my affiliate program: remember, it costs you nothing and helps support the podcast.

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Is Zwift Killing Cycling?

There's no doubt that the online training platform Zwift has experienced exponential growth in the last few years.  In fact, Zwift users have managed to rack up more than 200 million kilometers in 2017.  That's a LOT of miles, and probably a lot of fun too.

There's also little doubt that Zwift is an amazing training tool.  In fact, I've relied on it for much of the past two winter seasons to both build fitness and maintain motivation.  What seems to have risen recently, however, is the concept of Zwift racing.  More than once, I've seen people comment about the validity of these competitions.  Are people using the online format to easily cheat?  Is it even racing if you're not in the same room with someone else?

There are even plenty of people on various Zwift Facebook groups that eschew outdoor riding completely in favor of a virtual riding platform.

A few years back, I wrote about how Strava had the potential to be a fitness wrecker.  Now, hearing that people are turning to Zwift instead of the outdoors, I'm wondering, “Is Zwift Killing Cycling?”

Click through to explore the pros and cons of this burgeoning platform:

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