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Free Bird Endurance
United States
Приєднався 9 кві 2023
Training isn't just a science, but an art.
Anyone who says applying the concepts of exercise physiology to training is an exact science is simply wrong.
We are armed with this proverb, "The more I learn, the more I realize how much I don't know." We in the exercise science community are constrained not only by what research is available, but also by individual variation. Samples used in research are never going to be perfectly representative of you as an individual... and if they were, it is impossible to follow most protocols as described - nor may they suit your goals.
That being said, the information found in these posts can help you come up with ideas that might help you improve the efficacy of your training as you test what does and doesn't work for you.
Anyone who says applying the concepts of exercise physiology to training is an exact science is simply wrong.
We are armed with this proverb, "The more I learn, the more I realize how much I don't know." We in the exercise science community are constrained not only by what research is available, but also by individual variation. Samples used in research are never going to be perfectly representative of you as an individual... and if they were, it is impossible to follow most protocols as described - nor may they suit your goals.
That being said, the information found in these posts can help you come up with ideas that might help you improve the efficacy of your training as you test what does and doesn't work for you.
Convos with Coach Episode 2
In episode 2, Coach Lunden sits down with FBE athlete Jannette Barber to check in on her training for cyclocross racing. They cover bike handling skills practice, how to find the right bike-life balance while holding down a full time job as a grad student, and Lunden even drops some of his forward thinking bike set up ideas. You won't want to miss it!
Chapters:
00:01 - Lunden's fortuitous crash
01:04 - FBE Intro
01:18 - Intro to Coach Lunden
01:40 - Introducing Jannette Barber
01: 57 - Jannette's background
02:50 - Janette's journey into cycling and cyclocross
05: 08 - Janette's work-life/bike-life balance
06:45 - Janette's flexible training plan
08:13 - Adjusting the training plan (examples)
11:08 - Janette's biggest training benefits for cyclocross
13:25 - Running for training
14:15 - Janette describes her running workouts
15:40 - Marius Bakken workouts
17:15 - Longer steady state workouts
20:30 - Best tips that Janette learned at cyclocross clinics
22:55 - Janette's student mindset
23:15 - Visualization
23:35 - Lunden explains a study conducted about visualization
25:20 - Janette's experience with visualization
27:40 - Connecting concepts and using your home course and trails to help you on new courses
28:45 - Lunden's professor assigning connections to the Matrix to master a concept
31:10 - Lunden read a study about individuals who ride bikes with or without helmets
32:35 - Lunden shares another recent crash story
34:15 - Improving Janette's curb jumping
35:45 - Suggestions for practicing bunny hopping
Chapters:
00:01 - Lunden's fortuitous crash
01:04 - FBE Intro
01:18 - Intro to Coach Lunden
01:40 - Introducing Jannette Barber
01: 57 - Jannette's background
02:50 - Janette's journey into cycling and cyclocross
05: 08 - Janette's work-life/bike-life balance
06:45 - Janette's flexible training plan
08:13 - Adjusting the training plan (examples)
11:08 - Janette's biggest training benefits for cyclocross
13:25 - Running for training
14:15 - Janette describes her running workouts
15:40 - Marius Bakken workouts
17:15 - Longer steady state workouts
20:30 - Best tips that Janette learned at cyclocross clinics
22:55 - Janette's student mindset
23:15 - Visualization
23:35 - Lunden explains a study conducted about visualization
25:20 - Janette's experience with visualization
27:40 - Connecting concepts and using your home course and trails to help you on new courses
28:45 - Lunden's professor assigning connections to the Matrix to master a concept
31:10 - Lunden read a study about individuals who ride bikes with or without helmets
32:35 - Lunden shares another recent crash story
34:15 - Improving Janette's curb jumping
35:45 - Suggestions for practicing bunny hopping
Переглядів: 15
Відео
Convos with Coach Episode 1
Переглядів 21Місяць тому
Listen in as Coach Lunden checks in with FBE athlete Jeff Baumgardner for a chat about all things cycling training and get the inside scoop on what it's is like when following an FBE structured training plan. Topics discussed: 0:00 - Welcome to FBE podcast 00:15 - Jeff's Intro 01:10 - Jeff's athletic background and racing career 03:30 - Jeff starting on Zwift in 2015 04:25 - Jeff began racing o...
Bite Sized Goals
Переглядів 313 місяці тому
Coach Jillian drops some advice and explains why it's so important to set achievable goals while working towards the big goals.
When to use RPE and more!
Переглядів 393 місяці тому
Coach Lunden sits down with FBE athletes Beccah Niesen and Jeff Baumgardner to answer questions and drop insight on topics like RPE, nose breathing, heart rate decoupling, Barbie types and more! Drop any questions or comments below. We'd love to respond in chat or in a future video!
Is Putting on Extra Weight Really Worth it for a Cyclist?
Переглядів 3010 місяців тому
Lantern Rouge article: lanternerouge.com/2023/02/07/watts-primer/ #weighttrainingforcyclists #freebirdendurance
Hypertrophic Gains Explained
Переглядів 4811 місяців тому
Coach Lunden reviews a study that proves the physiological benefits of putting on weight by increasing muscle mass. pubmed.ncbi.nlm.nih.gov/8092315/ #weightrainingforcyclists #freebirdendurance
Training Ranges
Переглядів 165Рік тому
In this video, Coach Lunden discusses how much intensity you should be doing based on what zone you are in.
Free Bird Endurance - Be your own scientist!
Переглядів 68Рік тому
If you have learned something or enjoyed these videos, please like, subscribe and share. Get out there and test the things that Lunden talks about and let us know how it goes in the comments! For more tips and inspirations, find and follow FBE on Instagram and facebook @FreeBirdEndurance .
Is training a toxin?
Переглядів 86Рік тому
Coach Lunden discusses what makes training a poison to your body, the remedy, and how to know when you've taken too much (i.e. over training).
Adaptable Zone
Переглядів 54Рік тому
Link to analysis Coach Lunden refers to: cdn.discordapp.com/attachments/1081241918110961726/1108196366901059715/Traditional_versus_Velocity_based_strength_training_on_maximal_strength.pdf
Tapering Part 2
Переглядів 20Рік тому
Tapering PART TWO is a grey area for many athletes. Coach Lunden shares additional insight on different strategies for tapering and how athletes might benefit from those depending on their training volume.
"Make your bed." - Admiral William McRaven.
Heavier rider will always have to do less w/kg than a lighter rider at any gradient. You also have to take into account total bike and system weight too, which lowers the effective w/kg for a lighter rider as that equipment is a bigger percentage of total weight. However it is usually easier to achieve a higher w/kg as a lighter rider because of physiology.
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