thanks so much for answering my question about staying structured. it was very helpful. I also think Amber was right about shifting my perspective on structured training and making it fun.
Kudos to Amber, she's the best addition to the podcast since Nate's biceps got yoked.... And please continue to hammer on the "performance over weight" focus... I'm a skinnyish guy (in the real world, not the cat 2 roady scene) who gets too many dumb questions about "staying lean" from people who don't share my genetics... Amateurs should focus on their WATTS/kilogram and find their racing weight that way. I know Chad's mentioned it before, but having Amber reiterate should help with a lot of people who might have taken Chad's advice with a grain of salt.
Hey guys, you may have already answered this kind of question before. But I’m currently intermittent fasting to help lose weight (it helps regulate my intake). I’m not really too overweight, but could lose 10kg to be optimal weight. My question is, if I’m doing a hard session at around 3pm, would eating a high carb meal (porridge/banana) two hours before and maybe a few energy gels before/during the session adequately fuel that session? I’m just about to start my Trainer Road training plan (new member) next week, so wanted to optimise gains, while still losing fat. Love the podcast, cheers 👍🏻
Hi guys. I was wondering how much gym (everything except legs and cardio) should I include in a week (pre season or season). 16 yo, now 5-7h of training a week, when the races will be on I'll train 10-14h
Integrating strength training with your current cycling training volume is something that we recommend working with a strength and conditioning coach to plan out. This can be a tricky balance because you want to be sure that you are not sacrificing cycling performance by adding in additional sessions in the gym. Good luck!
Clarinets are restricted by pressure, flutes have a looser embouchure - different forms of exercise ;-). I’ve played octobass flute too (though not often) - which goes down to the A below ‘cello and uses a heck of a lot of air! Admittedly, none of it while marching (though my teacher did make me bounce on a mini-trampoline and play while pedalling on a crappy, old-school exercise bike to de-couple breathing with breath support mechanisms)
Loved this episode about Women's racing, but especially the breathing and focus. I've been implementing daily meditation and mindfulness practise into my routine and find this has helped heaps on the bike too. I mix up training with music, podcast or reading and even nothing at all and always try to focus on my breathing. Did 3x20 Sweetspot the other day and it flew by, felt so comfortable and HR barely out of Z3. (due for a ramp test though). Focusing back to the breathing, especially when I notice my mind wanders to how much my legs hurt, or what I'm going to eat afterwards has helped me dig deep and even helped my overcome cramp on race day and can even lower my HR while still pushing hard. I often extend my cool down by 5-10 min and do a mindfull body check (Headspace has a good guided meditation for this) I focus my breathing deep in (nose) and out (mouth) then start at my head and breath out any tension built up over the workout. Rolling my shoulders and arms I work down until I feel relaxed and re-energized. (also do a mini version on recovery between tough intervals) As someone who suffers anxiety, the mental aspect of endurance training has been super beneficial. I don't feel like I'm actually getting fitter, more like I am able to tap deeper into the potential within my self and learn to suffer better, which I guess will make me a faster cyclist. Currently reading: The Mindful Athlete, by George Mumford. I enjoy reading during the low intensity recovery sessions, so any recommendations welcome... slowly building up a TR reading list! Thanks for being awesome, sorry of the essay of a comment!!
Thanks for the comment, we're so glad to hear that training your mind is paying dividends on the bike :) Thanks for listening and keep up the great work!
CALM DOWN LIONEL!! 🤣 I thoroughly enjoy your language by the way. You're rewriting the hierarchy in cycling... watch out roadies, Lionel is coming for you...
Chad: If I learn the "Tuba" ( I.e. Nate)at age 61, can I increase my endurance & belly breathing muscles, like Nates? Now we know Nates early athletic career. TUBA🚴🏽😄
I gave you an obligatory thumbs cuz my breathing changed 🤣 on a serious note it's so critical. I had covid last year and the long covid effects on breathing was crazy. Due to my low absorption of oxygen during my illness I become more and more dependent on short quick breathes. Post covid I had to actively think about my breathing to break bad habits
Awesome episode, been following these for a while. Really enjoyed the discussion about the focus types @ 1:35:00 ish, really interesting and insightful and not something I've seen explained in such detail before
We do not have an ETA for this feature at the moment, however, we do have developers working on this as we speak :) We are working hard to release Group Workout updates as quickly as we can.
1:29 when audio kicks in
thanks so much for answering my question about staying structured. it was very helpful. I also think Amber was right about shifting my perspective on structured training and making it fun.
Kudos to Amber, she's the best addition to the podcast since Nate's biceps got yoked.... And please continue to hammer on the "performance over weight" focus... I'm a skinnyish guy (in the real world, not the cat 2 roady scene) who gets too many dumb questions about "staying lean" from people who don't share my genetics... Amateurs should focus on their WATTS/kilogram and find their racing weight that way. I know Chad's mentioned it before, but having Amber reiterate should help with a lot of people who might have taken Chad's advice with a grain of salt.
On breathing what are the thoughts on the oxygen advantage method by Patrick mckeown?
So basically Buteyko breathing & Oxygen Advantage do work :)
I use the O2 trainer and it helps
Hey guys, you may have already answered this kind of question before. But I’m currently intermittent fasting to help lose weight (it helps regulate my intake). I’m not really too overweight, but could lose 10kg to be optimal weight.
My question is, if I’m doing a hard session at around 3pm, would eating a high carb meal (porridge/banana) two hours before and maybe a few energy gels before/during the session adequately fuel that session?
I’m just about to start my Trainer Road training plan (new member) next week, so wanted to optimise gains, while still losing fat.
Love the podcast, cheers 👍🏻
Your fueling sounds spot on :) A carb-centric meal 2-3 hours before a workout, with fast acting carbs/sugars during, is a winning combination.
TrainerRoad Thanks for the reply guys. Keep up the good work on the podcast 🤟🏻
What was the stuff Nate mentioned to stop running nose during activity?
It was Ipratropium :)
Hi guys. I was wondering how much gym (everything except legs and cardio) should I include in a week (pre season or season). 16 yo, now 5-7h of training a week, when the races will be on I'll train 10-14h
Integrating strength training with your current cycling training volume is something that we recommend working with a strength and conditioning coach to plan out. This can be a tricky balance because you want to be sure that you are not sacrificing cycling performance by adding in additional sessions in the gym.
Good luck!
thumbs up for breathing!
Huh, breathing...I knew 30 years of flute and choir wasn’t a complete waste ;-)
I think he said clarinets don't count, so I doubt flutes and pick...pica... micro-flutes don't count either...
Clarinets are restricted by pressure, flutes have a looser embouchure - different forms of exercise ;-). I’ve played octobass flute too (though not often) - which goes down to the A below ‘cello and uses a heck of a lot of air! Admittedly, none of it while marching (though my teacher did make me bounce on a mini-trampoline and play while pedalling on a crappy, old-school exercise bike to de-couple breathing with breath support mechanisms)
Of course the real question is, does it make me faster? Probably not, since I didn’t discover aerobic exercise until my 40s :-)
Loved this episode about Women's racing, but especially the breathing and focus. I've been implementing daily meditation and mindfulness practise into my routine and find this has helped heaps on the bike too.
I mix up training with music, podcast or reading and even nothing at all and always try to focus on my breathing. Did 3x20 Sweetspot the other day and it flew by, felt so comfortable and HR barely out of Z3. (due for a ramp test though). Focusing back to the breathing, especially when I notice my mind wanders to how much my legs hurt, or what I'm going to eat afterwards has helped me dig deep and even helped my overcome cramp on race day and can even lower my HR while still pushing hard.
I often extend my cool down by 5-10 min and do a mindfull body check (Headspace has a good guided meditation for this) I focus my breathing deep in (nose) and out (mouth) then start at my head and breath out any tension built up over the workout. Rolling my shoulders and arms I work down until I feel relaxed and re-energized. (also do a mini version on recovery between tough intervals)
As someone who suffers anxiety, the mental aspect of endurance training has been super beneficial. I don't feel like I'm actually getting fitter, more like I am able to tap deeper into the potential within my self and learn to suffer better, which I guess will make me a faster cyclist.
Currently reading: The Mindful Athlete, by George Mumford.
I enjoy reading during the low intensity recovery sessions, so any recommendations welcome... slowly building up a TR reading list!
Thanks for being awesome, sorry of the essay of a comment!!
Thanks for the comment, we're so glad to hear that training your mind is paying dividends on the bike :)
Thanks for listening and keep up the great work!
One more time Nate mentions the podium miss, Coach Chad will go to trainingpeaks.
1:27:52 - Nate's browsing his EPO cabinet :D
My dad used to use soapy water for decal setting. Stuck like hell once dry. Might work better than vinegar.
CALM DOWN LIONEL!! 🤣 I thoroughly enjoy your language by the way. You're rewriting the hierarchy in cycling... watch out roadies, Lionel is coming for you...
Chad: If I learn the "Tuba" ( I.e. Nate)at age 61, can I increase my endurance & belly breathing muscles, like Nates? Now we know Nates early athletic career. TUBA🚴🏽😄
I gave you an obligatory thumbs cuz my breathing changed 🤣 on a serious note it's so critical. I had covid last year and the long covid effects on breathing was crazy. Due to my low absorption of oxygen during my illness I become more and more dependent on short quick breathes. Post covid I had to actively think about my breathing to break bad habits
Awesome episode, been following these for a while. Really enjoyed the discussion about the focus types @ 1:35:00 ish, really interesting and insightful and not something I've seen explained in such detail before
nitric oxide helps to improve breathing and blood flow
Wouldnt it make sense to only train altitude? Do athletes who live at high altitudes have an advantage when racing at lower altitude?
Great chat, it does make me laugh, I do think the haircut challenge is one to be agreed with too much beers with Chad.
what is this?
The Ask A Cycling Coach Podcast! More info and a place to submit your questions at trainerroad.com/podcast. :)
Can we send some beer from Australia over for Chad
I'd do anything to see Chad dance to savage 😂😂😂
Thanks guys
Any idea how soon you're bumping group workouts to 11?
We do not have an ETA for this feature at the moment, however, we do have developers working on this as we speak :) We are working hard to release Group Workout updates as quickly as we can.