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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Peak Performance Concepts (Podcast #10)
With spring racing in full force, many people are hitting the peak phase of their periodized training plans. Periodized training is a method by which an athlete structures their training towards certain goals, and it consists of a long term, full year picture (macrocycle), smaller blocks of training and recovery (mesocycles, typically 4 weeks long) and the single week's worth of training and recovery (microcycle).
Within this concept of periodized training, the ultimate goal of a training block, which I like to refer to as a super-mesocycle (basically a group of 3 or 4 mesocyles bundled together) is a peak performance, usually for an “A” category race. The question most athletes ask is “What exactly is peak performance and how do I get there?” After an event, people often ask me “Why was my performance so poor? Did I not train enough?”
I'd like to suggest that peak performance is not really driven by what happens during the “build phases” of your training plan, and is not really driven by the amount of training you've done (to some extent anyway.) You can be one of the fittest riders in the group, but a poor quality “peak” phase can destroy an otherwise strong and fit athlete.
On today's podcast, we'll learn what the significance of the “peak” phase is and how we transition from the build phase into a peak performance, including:
- The peaking model
- Building form vs. fitness
- Peak week intensity, frequency and duration
- The importance of “painkillers” in relation to peak performance
- Should you rest the day before an “A” race?
As a reminder, you can get a FREE “Berg Buster” HIT workout by using the code “classicsgift” through April 21st.
Thoughts? Comments? Remember to head over to iTunes and leave a review if you enjoyed the podcast.
Podcast: Play in new window | Download (Duration: 41:28 — 19.0MB)
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Spring Training Myths (Podcast #9)
Spring has sprung in the northeast, and that means forums are humming with training discussions and group rides are filled with chatter of “how have you been training?” There's a lot of talk about sweet spots, hill repeats and base miles. If you dissect those conversations, how many of them contain legitimate information and how many are just stuffed with buzz words and poor implementation of (misunderstood) concepts?
In today's podcast, we'll discuss a few training concepts that I've seen talked about recently, what people are saying (incorrectly) about implementing them, and how you can avoid those pitfalls.
We'll cover:
I also hope everyone notices that the Tailwind Coaching podcast is now on STITCHER and PODBEAN. Check it out there for mobile options and more download options.
Questions or comments? Post below and start the discussion.
Podcast: Play in new window | Download (Duration: 52:22 — 24.0MB)
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Taking Your Training Plan Outside! (Podcast #8)
I've heard a lot of discussion and received a number of emails lately, all with basically the same question: the weather is nice and I want to get outside again, but I'm following this training plan. How do I convert these intervals to my outdoor rides?
It's really not as hard as you would think, but there are a few concepts that you need to keep in mind when you're converting those neatly designed intervals into outdoor rides. In today's podcast we'll discuss:
- How training plans are written/developed for indoor use
- What you've been working on for the past two training cycles (hint: FUNDAMENTALS!)
- How to use/apply those fundamentals outside
- Breaking up your intervals, but still getting the right amount of work done
- Using terrain, wind and groups to help you accomplish your interval goals
- Learning when to apply those fundamental principles out on the road in order to see the most benefit
- Understanding that it's perfectly ok to crack or fail once in a while
Enjoy, and as always, feel free to post any questions, comments or tips of your own in the comments.
BONUS: Included in today's podcast is a coupon code for 20% off my pre-built training plans and HIT workouts. Don't give up your fitness for Lent (give up the Doritos instead!) Take advantage of this offer and get stronger and faster in March!
Podcast: Play in new window | Download (Duration: 31:58 — 14.6MB)
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Strava, Challenges and Training (Podcast #7)
Unless you've been living under a rock recently, you've heard of Strava. But just in case you HAVE been one of those sub-rock-dwellers, let's review:
Strava ia a social media based site in which cyclists can upload their GPS recorded rides. Not only are they able to see their rides along with other “friends” (much like Facebook in this regard) but they are also able to compete for King Of the Mountain (KOM) segments on various stretches of road. Usually hill climbs, but there are certain downhills and sprints that are contested as well.
In any case, Strava has been hard at work trying to increase the interactivity and utility of their site. They've added tools to allow you to analyze power meter numbers (premium subscription, of course) and they've ramped up the number of challenges they're offering lately.
Now, I understand that a “challenge” shouldn't be something easy. But in many cases, I've seen athletes want to take on these challenges and end up wrecking their training plans because of it. So without further ado, let's talk about Strava, challenges and training…
Podcast: Play in new window | Download (3.9KB)
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New Year, BETTER You (Podcast #6)
Perhaps you've seen the oft-repeated “New Year, New You” headline on the cover of Bicycling Magazine. It's so predictable that even Peloton Magazine said “you'll never see this on our cover.”
While you may not be able to completely transform yourself into a new person, you can always improve on what you've got, and that's what today's podcast focuses on; taking your successes from last year and building on them. What do you want to be? Stronger? Faster? Leaner? A better hill climber? All of the above?
While nobody is going to become a “new you” unless you're suddenly reincarnated as a ProTour rider, we can certainly make you a “better you.” Learn which facets of your body and fitness are trainable, which you're just going to have to live with, how to turn your weaknesses into strengths and how to maximize your strengths.
Podcast: Play in new window | Download (21.4MB)
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