Here you can find all the back editions of the Tailwind Coaching Cycling Podcast. Feel free to peruse these archives or head over to iTunes to find and rate the show. Each rating helps to move the Tailwind Coaching Podcast up through the ratings, improving it's reach. The more people I can reach, the more people can get these free tips on riding stronger and faster, and having more fun doing it.
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Climb Like A Pro – Part 1 (Podcast #21)
If you're like most cyclists, you have one part of your ride that you just hate. Some people hate flat roads, some hate headwinds, some even hate group riding. More than any other part of cycling, far and away the most hated thing out there is climbing. I can't tell you how many times I've heard people grumble about climbing or say “I'll see you at the top” at the mere sight of the road rising in front of them. While climbing isn't fun for most of us (and those of us who find it fun are probably brain damaged) everyone out there can learn to be a better climber. Whether the goal is to turn the screws on your local group ride, win your next race or simply suffer less, you can go uphill faster and be fresher at the top, and I'll tell you how.
In the first part podcast (this topic is far too large for just one podcast) we'll discuss:
- Some of the things that “make a good climber”
- What physiological skills make you faster and stronger in hills
- The idea of “switching off” muscle groups and energy systems
- Mental aspects of climbing strongly
- Different body and hand positions and the pros and cons of each
- Standing vs. Sitting
- Breathing and why it's important
Additionally, you can find more information on climbing in the following posts:
Climbing – Positioning Yourself For Success
Climbing – Revisiting Position and Physiology
Climbing – Suffer In Silence (psychology of climbing)
As always, feel free to rate the Tailwind Coaching Podcast on iTunes, and check out the rest of the podcast series here:
Podcast: Play in new window | Download (Duration: 54:16 — 49.7MB)
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Low Carb Cycling Lie (Podcast #20)
How many times have you come across someone who claims that carbohydrates are bad for you? Many people seem to continue to believe that low or no carb diets (also known as ketotic diets) are still compatible with high level athletic performance. Oddly enough, those “no-carb” preachers don't seem to win much, do they? Are they on to something though?
No. The low carb myth is just that: a myth. By exploring the physiology of energy production, you'll understand why. You'll also understand why there are no highly successful high level ketotic athletes and how a ketotic diet will destroy your own performance.
We'll tackle:
- Different kinds of metabolism
- Fuels for different kinds of metabolism
- Studies cited by no-carbers as proof of ketotic diet performance (and we'll debunk them as well)
- Debunking “high level no-carb” athletes
As always, feel free to ask questions either here or on the Tailwind Coaching Facebook page. And always remember to rate the Tailwind Coaching Podcast in iTunes if you like what you hear.
Podcast: Play in new window | Download (Duration: 52:45 — 48.3MB)
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Giro del Cielo Race Report (Podcast #19)
The Giro del Cielo is a 2-day stage race in Sussex County, New Jersey. Originally begun as a women's only race, in the 9 years or so that it's been in existence, organizers have added men's cat 3 and 4/5 fields. USA Cycling sanctioned, the 2 day/3 stage event is a great way to introduce people to stage racing without forcing them to commit to something as brutal as the Green Mountain Stage Race, Tour of the Catskills or the like. It's geographical location in northern New Jersey is also the perfect venue to draw a diverse group of racers and teams, ranging from local squads to teams and riders from New York City and Philadelphia.
I'll go through my experience stage by stage, discussing some of the things that worked, some of the things that didn't, and how to improve for next year. I'll cover:
- Time Trial warm up – Getting your body primed for a hard, constant effort
- TT recap
- Post TT recovery – How to make sure the legs are fresh for a second race that day
- Crit race warm up – Getting your leg speed online
- Crit race recap
- Day 1 recovery – The key to riding strong on day 2
- Circuit race warm up – Getting the legs moving after a couple hard efforts the day before
- Circuit race recap
- Overall impression of the race and of my performance
Podcast: Play in new window | Download (Duration: 1:00:16 — 55.2MB)
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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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Beginners Group Ride Skills (Podcast #17)
With the arrival of warm temperatures and sunshine, many people begin to get the itch for company on their rides. Beginners and long time solo riders alike will begin to start searching out group rides. But honestly, how many actually attend one of the gatherings? Why don't more people try them out?
In today's podcast, we'll talk about some of the obstacles beginners (or advanced riders new to the group riding scene) face, and ways to overcome them. We'll also learn some ways to keep ourselves and our fellow group riders safe and happy on their rides.
We'll talk about:
- Information you should know before the ride (speed, length, terrain, drop/no drop)
- How to endear yourself to a new group (show up EARLY!)
- Finding out information from the group before you leave the meeting area.
- Learning the importance of communicating with the group.
- Safe and predictable riding
- Being able to take criticism if you make mistakes.
Podcast: Play in new window | Download (Duration: 41:05 — 37.6MB)
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Questions and comments are always welcome. Remember to rate this podcast on iTunes.