Shows
The cyclingtraining’s PodcastFTP Testing: How to Accurately Measure Your Functional Threshold PowerYour Functional Threshold Power (FTP) represents the maximum average power you can sustain for approximately one hour, making it the cornerstone metric for structured cycling training and race preparation. Understanding how to accurately test your FTP establishes the foundation for setting training zones.
https://functionalthresholdpower.com/ftp-testing/
2026-02-0904 min
The cyclingtraining’s PodcastHow to Improve FTP: Take The Quiz!Discover your personalized roadmap to improving your FTP. Take our 7-question quiz to get a custom training plan based on your experience, time, equipment, and goals. Whether you're hitting a plateau or just starting structured training, find out exactly what you need to boost your power.
https://functionalthresholdpower.com/how-to-improve-ftp/
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2026-02-0204 min
The cyclingtraining’s PodcastFTP Complete GuideWhat's the one number that unlocks faster cycling? FTP—your Functional Threshold Power. Learn how to test it accurately, calculate personalized training zones, and use power-based workouts to break through plateaus. Whether you're new to power meters or chasing watts, this guide transforms how you train.
https://functionalthresholdpower.com/ftp-complete-guide/
Loving the podcast? Buy us a coffee—Click Here! Either way, keep listening—we've got tons more content dropping this year. Thanks for being here! ☕🚴♂️
2026-01-2604 min
The cyclingtraining’s PodcastRecovery Phase Cycling – Low Performance Problem, Active Rest SolutionTraining harder but getting slower? You're missing the secret weapon elite cyclists use to dominate: strategic rest. Discover why 2-4 weeks of recovery phase cycling makes you faster, not weaker. This episode changes everything about how you train.https://www.pacelinebikes.com/recovery-phase-cycling-low-performance-problem-active-rest-solution/
Loving the podcast? Buy us a coffee—Click Here! Either way, keep listening—we've got tons more content dropping this year. Thanks for being here! ☕🚴♂️ Consider following our channel.
2026-01-1904 min
The cyclingtraining’s PodcastCross Training for Cyclists - Burnout Problem, Variety SolutionCross training for cyclists develops muscles cycling neglects. It maintains cardiovascular fitness while resting cycling-specific muscles. Different activities challenge your body uniquely. Top 8 Benefits of Cross Training:
Prevents overuse injuries from repetitive motion 2. Maintains fitness during recovery periods. 3. Develops neglected muscle groups. 4. Improves overall athleticism. 5. Reduces mental burnout. 6. Enhances coordination and balance. 7. Builds functional strength. 8. Increases training enjoyment. See full article➡️ https://www.pacelinebikes.com/cross-training-for-cyclists-burnout-problem-variety-solution/
☕️ Buy Us A Coffee (Support the Channel) https://buymeacoffee.com/cirp200ml
Any amount helps, Thank you!
2025-12-0804 min
The cyclingtraining’s PodcastWinter Base Training Cycling – Fitness Loss Problem, Foundation Building, SolutionWinter base training cycling builds four critical fitness components simultaneously. Each element supports the others synergistically.
The Core Four Foundations:
Aerobic endurance – Your body’s oxygen-processing engine
Muscular strength – Power production capacity
Neuromuscular coordination – Efficiency and technique
Metabolic efficiency – Fat-burning capabilities
Professional cyclists dedicate 12-16 weeks to foundation building. They know championships are won in winter. Read how to spend this Winter training. Click on link ➡️ https://www.pacelinebikes.com/winter-base-training-cycling-fitness-loss-problem-foundation-building-solution/
2025-12-0105 min
The cyclingtraining’s PodcastCycling Performance Assessment – Weak Points, Problem, Testing, SolutionMost cyclists train blindly without proper cycling performance assessment. They repeat last year’s workouts expecting different results. This wastes precious training time. Without identifying weaknesses, you strengthen existing strengths while ignoring critical limiters. Progress stalls. Frustration builds. Cycling performance assessment transforms guesswork into targeted improvement. Read full article here:
https://www.pacelinebikes.com/cycling-performance-assessment-weak-points-problem-testing-solution/
2025-11-1704 min
The cyclingtraining’s PodcastBoost Your Fitness: The Ultimate Structured Winter Cycling PlanMake the most of your off-season with a structured winter cycling plan designed to boost your performance when it counts. Embrace the cooler months by staying active and focused, ensuring you build strength and stamina for the upcoming cycling season. Read the full article here: https://www.pacelinebikes.com/boost-your-fitness-the-ultimate-structured-winter-cycling-plan/
2025-11-1002 min
Daily RolloLlega el invierno... ¿cómo entreno? guía definitiva para rodillo | #dr162💥 DailyRollo - Episodio: Entrenar en rodillo como un pro este invierno 💥Se acerca el frío, las lluvias, los días cortos… y el rodillo vuelve a ser nuestro mejor amigo.Pero entrenar bien en el rodillo no es solo subirse y pedalear:👉 hace falta estructura, potencia y control térmico para mejorar igual o más que en la carretera.En este episodio te cuento:Cómo entrenar con potenciómetro en casa y no perder forma.Por qué los ventiladores y la refrigeración son clave para el rendimiento.Qué errores cometemos casi todos los ciclistas en el rodillo.Y cómo ad...
2025-10-2913 min
The cyclingtraining’s PodcastMaximizing Cycling's Off Season: Training and Recovery TipsHow to effectively use the non-racing period. The article, authored by Grant Harrison, MSE, CPT, focuses on the importance of recovery, mental and physical rejuvenation, and the strategic use of the offseason to address weaknesses, rebuild physiological profiles, and prevent issues like overtraining syndrome (OTS). See more training techniques and articles at https://pacelinebikes.com
2025-10-2706 min
The cyclingtraining’s PodcastHow to Film Your Bike Ride: A Complete GuideWant to capture your epic cycling adventures? Learning how to film your bike ride can help you preserve those memorable moments and share them with others. Whether you’re documenting your morning commute or recording an intense mountain bike session, this guide will walk you through everything you need to know about capturing stunning bike footage. Read article here: ⬇️
https://www.pacelinebikes.com/how-to-film-your-bike-ride-a-complete-guide/
2025-10-2005 min
The cyclingtraining’s PodcastThe Cyclist’s Guide to Diet for Strength TrainingCreating an effective diet for strength training as a cyclist requires understanding the unique nutritional challenges of combining both disciplines. While pure cyclists focus primarily on fueling long rides and recovery, and gym-goers emphasize protein for muscle growth, you’re navigating both worlds simultaneously. Read full article here: ⬇️
https://cyclingstrengthtraining.com/the-cyclists-guide-to-diet-for-strength-training/
2025-10-1306 min
The cyclingtraining’s PodcastPerformance Cycling: Why Strength Training Builds Speed and EnduranceTadej Pogačar dominant performances aren’t just about cardiovascular fitness—they’re built on systematic gym work that enables him to sustain incredible power outputs. Don't avoid the weight room, leaving massive performance gains untapped. Open the link below for the full article:
https://cyclingstrengthtraining.com/performance-cycling-how-and-why-strength-training-translates-to-cycling-speed-and-endurance/
2025-10-0603 min
The cyclingtraining’s PodcastCycling Strength Training: Build Power, Prevent Injury, Ride FasterCycling Strength Training Cycling strength training transforms endurance athletes into complete performers. Smart resistance work addresses weaknesses, builds explosive power, and creates injury-resistant bodies. See full article Here:
https://cyclingstrengthtraining.com/cycling-strength-training-build-power-prevent-injury-ride-faster/
2025-09-2906 min
The cyclingtraining’s PodcastIndoor Cycling Training: How To Use It: Why It Works!Indoor cycling training offers a unique blend of convenience, intensity, and results that can transform anyone’s fitness journey. Whether the weather keeps riders inside or time constraints demand flexibility, this workout delivers powerful benefits! See full article here: https://www.pacelinebikes.com/indoor-cycling-training-how-to-use-it-why-it-works/
Products Mentioned in Podcast:
NordicTrack S22i Studio Cycle
Highly rated, iFIT interactive training, 22” touchscreen, advanced incline/decline features, and ultra-quiet magnetic resistance.
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Schwinn IC4 Indoor Cycling Bike
Solid value, Bluetooth connectivity, compatible with various training apps, smooth magnet...
2025-09-1505 min
The cyclingtraining’s PodcastCycling Workout Plan Mastery: Proven Methods to Skyrocket Your PerformanceCycling workout plan is the single most searched topic among serious riders looking to level up their performance. Whether you’re preparing for your first century ride or aiming to crush your local group rides, understanding how to structure your training will revolutionize your cycling journey. See the full article Here: https://bit.ly/Cycling-Workout-Plan
Products Mentioned In The Podcast:
✅ **Garmin Rally RS200 Dual-Sensing Power Meter Pedals**
*Execute precise interval workouts with exact power data*
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✅ **Wahoo KICKR Core Smart Trainer**
*Complete long endurance rides indoors with perfect...
2025-09-0806 min
The cyclingtraining’s PodcastElectric Mountain Bike: Complete Buyer’s Guide for Off-Road AdventureThe electric mountain bike market has exploded, transforming how riders approach challenging terrain and extending adventures beyond traditional limitations. Global eMTB sales are rising 240% from 2019 to 2021 and the market valued at $32 billion. We’ll explore these sophisticated machines and help you choose the perfect eMTB for your riding style and terrain preferences. Read the complete guide here: https://www.pacelinebikes.com/electric-mountain-bike-complete-buyers-guide-for-off-road-adventures/
2025-09-0104 min
The cyclingtraining’s PodcastGreat Starter Bike: Best Bicycles for BeginnersThis comprehensive guide covers everything beginners need to know about selecting a great starter bike. Choosing your first bicycle requires understanding key components, sizing, and features that make cycling enjoyable and safe. Read the guide HERE: https://www.pacelinebikes.com/great-starter-bike-best-bicycles-for-beginners/
"Skip the beginner mistakes – these 3 essentials will have you riding like a seasoned cyclist from day one"
Topeak Explorer Bike Rack https://amzn.to/462ISRt
Crankbrothers M19 Multi-Tool https://amzn.to/47wYbnC
Cleaning Kit (900 Bought Last Month) https://amzn.to/4mAhGjx
We are an Amazon affiliate and earn from qualified Amazon purchases with no cost to...
2025-08-2506 min
The cyclingtraining’s PodcastWhy Your Bike Chain Keeps Falling Off and How To Fix ItNothing ruins a perfect ride quite like when you’re riding your bike and your chain keeps falling off at the worst possible moment. Chain drops represent one of the most common Cycling mechanical issues after flat tires yet there among the most soluble problems you’ll encounter. Read the full article here: https://pacelinebikes.com/why-your-your-bike-chain-keeps-falling-off-causes-and-solutions/
"Stop roadside disasters before they happen with these 3 chain-saving essentials every cyclist needs"
Park Tool CT-3.3 Chain Tool https://amzn.to/4lvQjWM
Silca Super Secret Bike Chain Lube: https://amzn.to/4mj7ufi
Park TooL Bio Chainbr...
2025-08-1806 minThe cyclingtraining’s Podcast7 Essential Tips for Safe Cycling in TrafficSafe cycling is a critical concern for cyclists worldwide, with recent statistics showing that bicycle fatalities have increased by 42.7% since 2010. Whether you’re a daily commuter or weekend warrior, understanding how to navigate traffic safely can mean the difference between a close call and a catastrophic accident. See full article at link below ⬇️
https://www.pacelinebikes.com/7-essential-tips-for-safe-cycling-in-traffic/
"These 3 visibility game-changers could literally save your life on your next urban ride"
Garmin Varia RTL515 Rearview Radar https://amzn.to/3Uzh8OY
Cygolite Metro Plus 800 Front Light https://amzn.to/3HD0yKY
Thousand Heritage Bike Helmet ...
2025-08-1106 min
The cyclingtraining’s PodcastHow to Improve FTP Through Cycling Training and Progressive OverloadFTP represents the highest power you can sustain for one hour and is the foundation for setting training zones, pacing strategies, and metrics such as watts per kilogram, normalized power, and intensity factor. Raising FTP allows you to ride faster for longer without crossing your lactate threshold, boosting climbing ability, sustained speed, and overall endurance. See how here:https://www.pacelinebikes.com/how-to-improve-ftp-through-cycling-training-and-progressive-overload/
2025-07-2805 min
The cyclingtraining’s Podcast5 Best Foods to Eat During CyclingProper nutrition as to what foodsto eat during cycling rides can make the difference between a strong finishand bonking halfway through. Your body burns through carbohydrates rapidly during exercise, requiring strategic fueling to maintain energy levels and performance.
https://www.pacelinebikes.com/5-best-foods-to-eat-during-cycling/
2025-07-2106 min
The cyclingtraining’s PodcastUltimate Cycling Training Plan: Weekly Hours GuideThe optimal cycling training plan depends on various factors including your current fitness level, available time, and specific objectives. Whether you're a beginner cyclist or looking to optimize your existing routine, determining the right amount of weekly training hours is crucial. Read full article here: https://www.pacelinebikes.com/ultimate-cycling-training-plan-weekly-hours-guide/
2025-07-1406 min
The cyclingtraining’s PodcastBicycle Safety: How to Ride Without RiskBicycle safety is paramount: every minute, dozens of cyclists face preventable accidents on roads worldwide. While cycling offers incredible health benefits and environmental advantages, nearly 1,000 cyclists die annually in the United States alone, with over 130,000 sustaining injuries in traffic-related incidents. See full article here: https://www.pacelinebikes.com/bicycle-safety-basics-how-to-ride-without-risk/
2025-07-0806 min
The cyclingtraining’s PodcastMust-Have Cycling Gear for Every Rider: Essentials for Comfort, Safety, and PerformanceEquipping yourself with the right cycling gear is essential for comfort, safety, and performance—whether you’re commuting, training, or exploring new trails. This comprehensive checklist covers the key cycling gear, how to choose the best options for your needs, and how to tailor your cycling gear for different types of riding. https://www.pacelinebikes.com/must-have-cycling-gear-for-every-rider-essentials-for-comfort-safety-and-performance/
2025-06-1605 min
The cyclingtraining’s PodcastHow Can I Balance Rest Days With Intense Training Sessions: Cycling RecoveryBalancing cycling recovery rest days with intense training sessions is fundamental for athletes, especially cyclists, aiming to improve performance, prevent injuries, and sustain motivation over the long term. Proper cycling recovery strategies, including both passive rest and active recovery, are as crucial as the workouts themselves. Read full article here: https://www.pacelinebikes.com/how-can-i-balance-rest-days-with-intense-training-sessions-cycling-recovery/
2025-06-0906 min
The cyclingtraining’s PodcastIndoor Cycling Workouts That Actually Work: Proven Plans for Strength, Endurance, and FunIndoor cycling, also known as stationary cycling or spin workouts, is a highly effective, low-impact exercise that delivers substantial fitness benefits. This guide covers the science behind cycling indoors, detailed workout plans for various goals, tips for setting up your home cycling studio, and strategies to stay motivated. Here is the full article:
https://www.pacelinebikes.com/indoor-cycling-workouts-that-actually-work-proven-plans-for-strength-endurance-and-fun/
2025-06-0203 min
The cyclingtraining’s PodcastHomeostasis Cycling: Conquer Balance, Thrive PowerfullyBalance is power! Discover how your body's homeostasis directly impacts cycling performance. From temperature regulation to energy metabolism—unlock the science behind peak rides in our latest guide. Beat fatigue and maximize every pedal stroke! Read full article here:⬇️ #CyclingScience #PeakPerformance"
https://www.pacelinebikes.com/homeostasis-cycling-conquer-balance-thrive-powerfully/
2025-05-2704 min
The cyclingtraining’s Podcast“Polarized Training Explained: Build an Aerobic Base and Boost High-Intensity Performance”Polarized training, also known as the “80/20 rule,” is a strategic approach to endurance training where the majority of your training time is dedicated to low-intensity exercise, while a smaller, but crucial, portion focuses on high-intensity efforts. Read all about it here: https://www.pacelinebikes.com/polarized-training-explained-build-an-aerobic-base-and-boost-high-intensity-performance/
2025-05-1903 min
The cyclingtraining’s Podcast5 Ways Easy Training Fuels Performance and Prevents InjuryAre you caught in the relentless pursuit of pushing harder, believing that every workout needs to leave you breathless and aching? Start by challenging the “no pain, no gain” mentality and introduce the surprising benefits of easy training. Think of these workouts as the foundational blocks upon which your peak performance is built. They might feel less demanding in the moment, but their cumulative impact on your body’s ability to adapt, recover, and ultimately excel is profound.
https://www.pacelinebikes.com/5-ways-easy-training-fuels-performance-and-prevents-injury/
2025-05-1404 min
The cyclingtraining’s PodcastUnlock the Secrets of Your Ride: Your Guide to Bike Serial Number LookupDid you know your bicycle has a secret identity? That string of seemingly random numbers etched onto its frame – the bike's serial number – holds the key to unlocking a wealth of information, from its origin story to its potential bicycle recovery if it ever goes missing. In today's world, ensuring your bike security and understanding its provenance is paramount. Read the full article here:
https://www.pacelinebikes.com/unlock-your-rides-secrets-the-gltimate-guide-to-bike-serial-number-lookup/
2025-05-0713 min
The cyclingtraining’s PodcastCycling Spring Training: Unlock Peak PowerAs winter ends, cyclists look forward to spring with a cycling spring training plan. This time is key for gaining strength, endurance, and speed. With cycling preparation for spring underway, athletes will see big performance boosts. A spring cycling program mixes base training, strength work, and flexibility to get riders race-ready. Read full article here: https://www.pacelinebikes.com/cycling-spring-training-unlock-peak-power/
2025-04-2813 min
The cyclingtraining’s PodcastCycling Hydration Pack: Bottles vs Pack 101Proper hydration stands as a cornerstone of cycling performance, particularly during hot weather rides when choosing between bottles and a cycling hydration pack becomes crucial. Cyclists can lose between 500-1000ml of fluid per hour through sweating, depending on temperature, humidity, and intensity. This fluid loss directly impacts power output, endurance, and cognitive function on the bike.
Read full article here:
https://www.pacelinebikes.com/cycling-hydration-pack-bottles-vs-pack-101/
2025-04-2106 min
The cyclingtraining’s PodcastNormatec Leg Compression: Revolutionizing Pro RecoveryDid you know over 8 million sports injuries happen every year in the U.S.? The Normatec leg compression system is a top choice for athletes and fitness fans. It helps reduce downtime and speeds up recovery. Normatec's unique leg compression system boosts circulation and improves leg health. It's a game-changer for athletes, helping them perform better and stay injury-free. Read the full review here:
https://www.pacelinebikes.com/normatec-leg-compression-revolutionizing-pro-recovery/
2025-04-1401 min
The cyclingtraining’s PodcastMaster Cycling Hill Repeats: Training GuideJust 60 minutes of cycling hill repeats can change how you handle lactic acid and boost your power1. These sessions include drills like 3 x 8-minute or 6 x 5-minute intervals. They last 24 to 30 minutes, focusing on mastering steep inclines and improving cycling strength2.
By doing progressive climbs and keeping power steady, you boost stamina and aerodynamics in Zones 3–5a1. Read the full article here:
https://www.pacelinebikes.com/master-cycling-hill-repeats-training-guide/
2025-04-0721 min
The cyclingtraining’s PodcastCycling Training: Year-Round FitnessDid you know that even top cyclists take a cycling training break during the off-season? They do this to avoid burnout and stay at their best1. As the leaves change and athletes switch from jerseys to sweaters, the cycling world slows down. This break is not just for rest but also for planning a new training path. Read the full article here:
https://www.pacelinebikes.com/cycling-training-year-round-fitness/
2025-04-0415 min
Book Review: Classic Bicycle Design from JapanCross-Training for Cyclists: Secrets to Boost PerformanceCross-training involves engaging in various exercises to supplement your primary sport, in this case, cycling. It is highly relevant for cyclists because cycling alone may not develop all the necessary muscle groups or fitness components. Cross-training addresses these gaps, leading to a more balanced and resilient physique. #CrossTraining #Training #CyclingTraining Read the full article here: https://www.pacelinebikes.com/cross-training-for-cyclists-secrets-to-boost-performance/
2025-04-0207 min
Book Review: Classic Bicycle Design from JapanCycling Spring Training: Unlock Peak PowerReady to crush your cycling goals? Join us as we break down the essential cycling spring training strategies to take your riding to the next level. From base miles to interval training, learn how top cyclists optimize their spring preparation for peak performance. Whether you're aiming for your first century ride or looking to dominate local races, this episode. #CyclingTraining #SpringFitness #BikeLife
https://www.pacelinebikes.com/cycling-spring-training-unlock-peak-power/
2025-03-0513 min
Capó Abierto3x18 - Fat Max no es una película de Mel GibsonNuestras barritas preferidas: https://amzn.to/4aHjHpaNuestra selección en Amazon: https://www.amazon.es/shop/rubenfernandezNuestro chat de Telegram: https://t.me/+_PkK2liJebU4NTRkRecuerda, estamos en instagram en @capoabierto¡Suscríbete a este canal y así no te perderás nada! Dale aquí: https://www.youtube.com/channel/UCqs9h1nVVC7spAy_3xmlqQQEl programa abordará tres temas destacados: Fat Max, la reciente Super Bowl 2025, y el doblete de Egan Bernal en los Nacionales de Ruta de Colombia. Aquí tienes una descripción detallada:Fat Max: El punto óptimo para quemar grasaEl concepto de Fat Max se refiere a la inten...
2025-02-101h 08Capó Abierto3x16 - EL PROGRAMA QUE NUNCA QUISIMOS HACER
¡Bienvenidos a un episodio crucial de Capó Abierto! Hoy nos abrimos en canal para compartir un momento decisivo en la historia del podcast, donde el proyecto estuvo a punto de finalizar. Revelamos los detalles de esta situación y la valiosa lección que hemos extraído de ella.
Además hoy tenemos una sección de Confesionario bien cargadita...
Nuestro chat de Telegram: https://t.me/+_PkK2liJebU4NTRk
Recuerda, estamos en instagram en @capoabierto
¡Suscríbete a este canal y así no te perderás nada! Dale aquí: https://www.youtube.com/channel/UCqs9h1nVVC7spAy_3xmlqQQ
¡Sígu...
2025-01-271h 06
2 Worlds Collide Podcast#1 - Shane Walker - Fitness, Movement Coaching & Recovery with Shane WalkerOn this episode of the 2 Worlds Collide Podcast, I’m joined by Shane Walker, a father, husband, business owner, and ATG-qualified movement coach. 🏃♂️🚴♂️❄️ We cover topics ranging from running, recovering from knee injuries, the benefits of cold plunges, to cycling training and much more.
Shane offers his expertise on staying injury-free while pushing physical limits and discusses the importance of recovery techniques drawn from his ATG training. He also shares how he balances family life, running a business, and maintaining his fitness journey.
Key Topics:
Shane’s journey as an ATG movement coach
Knee injury recovery and preven...
2024-05-201h 27
The BroomWagon Podcast 🚌Claudio Cucinotta #CYCLINGTRAININGAnd yes, this is Broom Wagon – Season 3 – Episode 38Simon takes it over and presents us a really talented bicycle coach: Claudio Cucinotta, trainer of the Astana Pro Team and an all-rounded great person. Disclaimer: there will be some numbers :) SUBSCRIBE TO THE BROOM WAGON NEWSLETTER http://eepurl.com/g1DdXX CHECK THE OPEN CYCLE WEBSITE: http://opencycle.com/ Linking List: Claudio Cucinotta: https://www.instagram.com/claudio.cucinotta82/ QC Training Solutions: www.qctrainingsolutions.it Broom Wagon Club: https://www.instagram.com/broomwagonclub/ Cycling made inclusive Voic...
2020-07-141h 24
The BroomWagon Podcast 🚌DYLAN JONHSON BETWEEN TRAINING AND SCIENCE #CYCLINGTRAININGAnd yes, this is Broom Wagon – Season 3 – Episode 21It's training time, that's why Simon took over the episode of this week talking with one of the most famous personalities of the Cycling Training World: Dylan Johnson. Ah and he is a famous youtuber as well. So, take a seat, take a notebook and take notes as well.Link List–Jeroboam: https://jeroboam.bike/Broom Wagon Season 3Cycling made inclusiveVoice by: CalamaroMusic by: Bonus Points: https://soundcloud.com/bonuspointsMy contactswww.calamaro.cch...
2020-03-101h 19
The Waite Endurance PodcastEpisode 30: 15th Annual Base Builder WrapOur 2020 Base Builder is done & dusted! In this episode we’re mid-rest week, on vacation in Orlando, Florida taking a load off as we transition between Base Builder and Race Prep phases of the training seasons. We took a moment to run through what we’ve accomplished in our 15th time through Base Builder to identify what went well, what we could improve and the progress made by many of our athletes.
Then we dig a little deeper into the highly positive results experienced by our WE Development riders and use some of that data as examples of h...
2020-03-041h 05The Waite Endurance PodcastEpisode 29: Race Prep Programming + Base Builder Week 27 (final week!)We’ve made it to the final week of our 15th annual Base Builder Program with week 27! Feels like the exact right time to discuss what comes next, after Base Builder… This week we discuss how we structure our second macro-phase of the training cycle called: Race Prep.
Where Base Builder begins with low-intensity training, progressively building over many weeks to high-intensity, moving through all 6 major energy systems; Race Prep takes off at the top of the energy system chain. From here, Race Prep works progressively down through the energy systems while simultaneously building up volume as move...
2020-02-221h 04The Waite Endurance PodcastEpisode 28: Anaerobic Power Intervals + Base Builder Week 26We’re heading into our final progression of our 2020 Base Builder Program with Anaerobic Power. Just two more weeks to go!
Our Anaerobic Power energy system is at the upper end of the ‘on-bike’ energy system chain [only surpassed by Peak Power (sprint training)] targeting our maximum power for 1-4 minutes. Although still highly aerobic, these intervals draw heavily upon our anaerobic fibers to do the work. In this episode, we offer up our take on how to best train your Anaerobic Power, including outdoor interval options, and indoor trainer options in ERG mode. This is both Kathy...
2020-02-131h 08The Waite Endurance PodcastEpisode 27: Tough Training Block Tactics + Base Builder Week 25We’re knee deep into our final tough block of our 2020 Base Builder training program with Vo2 max intervals (and soon to be Anaerobic Power intervals) on the bike, combined with a final heavy lifting push along with increasing volume in the ‘power’ movements in the gym. With these final weeks of challenging training ahead, we ‘re sharing some tactics on how to get through tough training blocks with success. Tough training blocks like these include multiple high-intensity interval sessions per week (and weight lifting) for several weeks to elicit a big fitness response but first you have to make it...
2020-02-081h 09The Waite Endurance PodcastEpisode 26: Vo2 Max Intervals + Base Builder Week 24More interval talk this week… we’re addressing Vo2 Max interval training: what it is, common ways to do intervals, and how we go about it. We dig into the nuts & bolts of the upcoming weeks 24 & 25 of Base Builder where we target the Vo2 max energy system.
The Vo2 Max energy system comprises 8:00 to 16:00 max power. We break the intervals into sets of 4×2:00 and 4×4:00, beginning with equal recovery durations. The challenge then becomes in the shortening of the recoveries to maximize time spent “in Vo2” thus making the sessions progressively more demanding. Get the full scoop in this week’...
2020-01-301h 17The Waite Endurance PodcastEpisode 25: Leadville 100 & Q&As + Base Builder Week 23Last weekend’s Leadville 100 MTB lottery stirred up a lot of questions from listeners as they got accepted into this year’s race and ready to embark on their training journey. Our inboxes were flooded with questions so we decided to dedicate this week’s show to answer many of those questions. We also go over Coach Cody’s LeadBoat plan for 2020 and how he plans to prep for this endurance challenge of racing both the Leadville 100 on Saturday & the Steamboat Gravel on Sunday, the day after, later this summer!
Join us in answering listeners questions on Leadvill...
2020-01-241h 28The Waite Endurance PodcastEpisode 24: Avoiding & Training Around Illness + Base Builder Week 22We’re into week 22 of our off-season Base Builder training program upping the ante to 32:00 power focused Anaerobic Threshold Intervals (up from 64:00 power targets). We talk about the interval training experiences of our in-house athletes at Sessions:6 and provide deeper insight into the next block of higher intensity intervals coming up. Learn how we manage interval training with both power and HR targets.
We also discuss the nuances of dealing with illness. It’s that time of year: cold & flu season! We cover tips on how to avoid ‘catching’ a cold or getting run down with illness, as well...
2020-01-181h 20The Waite Endurance PodcastEpisode 23: Strength Base, Phase 3 (Stability & Power) + Base Builder Week 21We’re into the third & final phase of our Strength Base Builder Programming: Stability & Power. Phase 1 was Adaptation; Phase 2 was Strength Build; and Phase 4 will be Maintenance. In Phase 3, we lower the loads and focus on unilateral and/or ‘unstable’ variations of movement in order to increase muscular stability. We discuss added movements in our Core-to-Extremity Sets, Knee-Extension and Hip-Hinge Stability variations. We also run through the increased emphasis on the Power sets in Phase 3; introducing the Tabata-style intervals of rapid-fire movements in Walking Lunges, Wall Ball Shots, Box Jumps, and Slam Ball Complexes.
All of our streng...
2020-01-111h 11The Waite Endurance PodcastEpisode 22: Interpreting Testing Results, Training Camp Recap & Base Builder Week 20Happy New Year! We’re back in 2020 heading into the second half of our annual Base Builder Training Program. In this show we first go over test results from our last round of testing at the end of December. We share some of the data and progress made from our in-house Base Builder athletes along with insights on how to interpret your own test results. Big gains were made in both strength in the gym and on the bike in the first half of our program.
Listen to Episode 12 for a full rundown on our Testing Protocol....
2020-01-061h 12The Waite Endurance PodcastEpisode 21: High Intensity Base Intro + Mia Aseltine CX National Champ InterviewOur first half of Base Builder 2020 is in the books and we’re on holiday break! In this week’s episode, we dig into the second half of our Base Builder training plans: High-Intensity Base!
Where the first half targets aerobic HRs, the second half targets power while monitoring HR response as we work our way through the Anaerobic Threshold, Vo2 Max and Anaerobic Power energy systems. Learn how we design our interval sets by manipulating duration, reps, sets and recovery to avoid ‘overdoing’ the workload and doing just what is required to meet our training adaptation goals. T...
2019-12-231h 23The Waite Endurance PodcastEpisode 20: Training Camps/High Volume Blocks + Base Builder Week 17We’re wrapping up block #2 of our 15th annual Base Builder Training Program this week. It’s “testing week” with 1RM strength tests in the gym and Aerobic & Anaerobic Power testing on the bike! We cover the finer points of both, before we head into our 2-week “holiday break” in the training programming.
The holiday break is the perfect time to incorporate a training camp or high(er) volume training block into your seasonal program to provide a mental & fitness change of pace during this busy time of year. Listen in and learn about the benefits of training cam...
2019-12-121h 07The Waite Endurance PodcastEpisode 19: Lifestyle Improvements for Performance + Base Builder Week 16This week we discuss what we find to be the most important areas in daily life where we can make changes that will improve our athletic performance (and overall health): Sleep, Diet, Hydration, Planning, and maintaining Life Balance. Improve these elements of your life and you will ultimately improve your performance on the bike. We talk about what we’ve learned over the years, our own experiences, pitfalls and mistakes along the way; in addition to ideas on ways to optimize in each area. These “life hacks” if you will, will hopefully help to inspire you to improve your own lif...
2019-12-061h 15The Waite Endurance PodcastEpisode 18: Creating Your ATP & Base Builder Week 15Your Annual Training Plan (ATP) is your road map to you training & racing season. Previous episodes, #16 & #17, we discussed Goal Setting and Race Selection. In part 3 of our Planning Your Season Series of podcasts we discuss some effective strategies in setting up your own ATP for 2020. Balancing training loads, progression, and recovery play important roles in defining your ATP in order to build fitness and gain freshness in time for your key events.
Week 15 of Base Builder continues to progress in Aerobic Strength with continued ILT strength intervals & extended AeT Strength ‘Climbs’ with the addition of Surges at the en...
2019-11-291h 05The Waite Endurance PodcastEpisode 17: Race Selection & Base Builder Week 14This week is ‘part-two’ in the Planning Your Season series of episodes where we discuss the process of selecting & prioritizing your races/events for the season ahead. Make the most of your training efforts by selecting events which both interest you and help you achieve your goals. Sifting through the options, giving each event a priority level, and making them fit into your annual plan is a fun piece of the annual planning process.
You can read more about the concept of selecting & prioritizing events for your next season in our recent blog post titled, Race Selection: Your...
2019-11-231h 07The Waite Endurance PodcastEpisode 16: Goal Setting & Base Builder Week 13Goal setting is the topic of discussion this week. It’s time to start thinking (dreaming) of what you want to accomplish over the coming year and years ahead in your pursuit of cycling fitness. We break down the difference between long-term goals and short-term goals, as well outcome vs. process goals and how to best utilize both. We also run through our our own goals for 2020 and the years ahead as they relate to our own progressions in endurance training.
Referenced within the discussion is our recently updated blog post on Goal Setting that offers a wor...
2019-11-161h 09The Waite Endurance PodcastEpisode 15: Mobility, Strength & Injury Prevention + Base Builder Week 12We’re on location this week at Cascade Sports Physical Therapy in Lakewood, Colorado (right next door to Sessions:6 Sport Performance). We sat down with founder and PT, Justin Dudley, to learn more about the importance the role of mobility and strength play, not only in cycling performance, but overall health and quality of life. Learn some basic concepts and tips on how to include mobility ‘training’ (or practice) into your daily routine, as well as the benefit of the knee and hip extension movements that make up the focal point of our Base Builder Gym Training sessions.
We w...
2019-11-0955 minThe Waite Endurance PodcastEpisode 14: Aerobic Threshold & Cadence Drills + Base Builder Week 11Cadence (i.e. leg speed) is an important part of the ‘power production formula’. In this episode, we discuss the value of training to improve your cadence in the early parts of the off-season when power production isn’t the primary focus.
Your Aerobic Threshold (AeT) is the balance point between your carbohydrate & fat metabolism. This important ‘low-intensity’ threshold is where you can maximize your aerobic power and ultimately train your body to use more fat, while sparing glycogen for your endurance events.
In block 2 of our Base Builder program, we spend a lot of time train...
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