How to Reach Your Watt/Kg Goals (Ask a Cycling Coach 278)
Вставка
- Опубліковано 10 вер 2024
- How to train to continue improving your fitness and reach your Watt/kg goals, how to find what you need to push past a fitness plateau, why consistent training will provide you the most gains in fitness and more in this Quick Clip from Episode 278 of The Ask a Cycling Coach Podcast.
• Watch more of this Ask a Cycling Coach Episode: • Improving Watts/Kilo, ...
• Find links to mentioned studies and join the discussion on the TrainerRoad Forum: bit.ly/33CmVtu
// BECOME A FASTER CYCLIST
TrainerRoad gives you structured indoor and outdoor workouts, science-backed training plans, and simple performance-focused analysis tools.
• Build Your Custom Plan: bit.ly/3iEHLMV
• Train Together with Group Workouts: bit.ly/30ARzkX
• Get Started: bit.ly/3lnIQdA
// FOLLOW THE TRAINERROAD TEAM ON INSTAGRAM
• TrainerRoad: / trainerroad
• Amber Pierce: / ambermalika
• Nate Pearson: / npearson99
• Jonathan Lee: / leejonathan_
• Pete Morris: www.instagram....
// WATCH NEXT (A FEW OF OUR BEST VIDEOS)
• The Chase: An Inside Look at What It Takes to Be The Best: bit.ly/2JdtMhK
• Strength Training for Cyclists: bit.ly/2J9Ksqj
• How to Become a Faster Mountain Biker bit.ly/3afHGf7
• Injury Prevention, Cross Winds, Tactics for Small Teams and More: bit.ly/2AhkuAu
• Race Analysis - What to Do When You Bridge to a Breakaway: bit.ly/38hewfB
// STAY IN TOUCH
• Facebook: bit.ly/2YKjTk8
• Instagram: / trainerroad
• Twitter: / trainerroad
• Strava Club: / strava
Thanks for pulling this clip from last weeks episode guys! So grateful you took the time to answer my question. You hit the nail on the head...I assumed I would have to start doing more volume to keep up the progress, but haven't noticed any sign of a plateau. I'll keep on my current program until I do.
Triathletes seem to have more upper body mass vs pure cyclists or pure runners. I would guess the swim training puts on the upper body mass.
Coach Chad!
Working on good form is endlessly interesting to me. Good mechanics is like free watts!
Interesting that Nate brought up the cleansing topic. I recently tried Diet green tea for weight loss and I do notice an improvement on climbs due to weight savings. The timing before a big event is worth looking into. Cheers!
Chad "Low Hanging Fruit" Timmerman
need a coach to get my ftp up to 300 from about 150.
Plenty of TrainerRoad athletes have made that jump! ;)
Where are you at rn?
Nate, postulating diuretics and enemas etc is going in the direction of an eating disorder. Thankfully, it’s a terrible strategy if you want strength and endurance.
I got a goal to reach a certain amount of FTP at the end of the season. What are good workouts to focus on? Muscle endurance, anaerobic capacity, strength training? At the moment I'm doing 2 ME workouts, 2 Anaerobic workouts and lactate threshold workouts on the bike and 2 times strength training at the gym. Is this a good way of focusing on improving my ftp?
Incorporating strength training is a great tool to have in your wheelhouse in increasing your FTP, but its just one piece of the puzzle along with volume, progression, intensity, recovery, nutrition, and so much more. Check out 'The Elements of Getting Faster': www.trainerroad.com/blog/the-elements-of-getting-faster/
Charon Smith is fairly jacked
Amber, where do i go to go to find a good FTP test.?
Well WE have some! The Ramp Test, 8 and 20 Minute tests.
More info here: www.trainerroad.com/blog/how-to-get-your-best-ftp-results/
Nate, it’s possible poo is your Samson’s hair. 😂
I’m one of those people who find it very hard to improve. I’ve been training about 9 to 10 h a week and have plattoed . I’m gonna try to go up to 12-14 h per week to see if I improve. Also gonna try to add some weight training. Any pointers or am I a lost cause?
Hey! Training volume may not necessarily be the inhibiting factor preventing improvement, as there are so many other facets that contribute to getting faster. Instead of increasing volume, it may be a better use of your energy to see how you improve by focusing on things like nutrition, rest and recovery, and increasing intensity instead of volume! Incorporating strength training is also a great idea, though. :)
There's more info here on 'The Elements of Getting Faster':
www.trainerroad.com/blog/the-elements-of-getting-faster/
Being in a similar place with riding volume, I would highly suggest implementing 2 total body strength sessions per week. I have examples of mock schedules on my website, but would be happy to help you with the details. dialedhealth.com
^plateaued | And good luck!
@@cpwalsh6245 Thanks, I did not know how it was spelled.
"Block periodization is seldom necessary." Chad, are you referring to strength periodization or on the bike (e.g., speed block)?
"Learn to use your diaphram." Chad, what is your take on the exercises in Warrior Breathing? You mentioned there may be something to the diaphragm and that you were going to read this book. Have you found they helped?
Hey, Marcel!
Chad is referring to Block Periodization in the sense of Vladimir Issurin with training residuals, accumulation/transformation/realization, compatible modalities, etc. It’s an oft touted form of periodization that is fully recognized and respected for its efficacy, but it’s highly complex and usually overkill since most endurance athletes are still responding very well to traditional periodization, as long as they’re doing it consistently and intentionally.
Chad "got sidetracked from that book but started reading Nestor’s 'Breath' just recently, and plan to read Wim Hof’s book on the 20th when it’s released. Books aside, the importance of how you breathe and how effectively you employ your breathing muscles can’t be understated. I’m sure we’ll elaborate on the topic in upcoming podcasts. It’s completely relevant, interesting, and seldom given the amount of attention it deserves." :)
@@TrainerRoad Super. Thanks for the detailed reply. I will take the tip on Issurin and pass on the details.
I am very interested in where this concept becomes practical. I read through three chapters of Warrior Breathing and was not fully convinced and both cat/cow and chair exercises seemed like they would not be effective. Again, curious where Hof's work becomes practical and yields results and will look forward to hearing about it sometime.
I want to be a 5 w/kg rider, but I don’t want to look like one 😂
Parando de comer doces.
Do NOT cleanse if you want to have energy and strength!!
It will dehydrate you big time, and it's almost impossible to fight agaisnt that by drinking more.. The water weight would make you even heavier anyways.
A cleanse before a race!?! 👎