Real Science, Real Simple: Tailwind Coaching

Choosing A Power Meter – Podcast #44

photo 3 300x300 Choosing A Power Meter   Podcast #44Power: it’s the ultimate in training metrics.  Nothing beats the pinpoint accuracy of training with an output measurement such as power.  You can know at each moment of each ride how hard you are working, if you’re burning matches and if you’re going to be paying for this effort later in the day.  The question most people end up asking themselves is “which power meter should I choose?”  And rightly so.

With the myriad of power meter options on the market, offering tons of different features at different price points, where should you start looking in your quest for technological bliss?  And when it comes time to plunk down your hard earned cash on (arguably) the biggest training tool you’ll have (aside from a coach), which one should you choose?

In this episode of the Tailwind Coaching Podcast, I talk about some of the ins and outs of choosing a power meter, from considering how much mechanical ability you have to how much money is in your bank account.  As you listen, you’ll hear me discuss:

  • @ 8:55 – What is a power meter?  How does it work?  What categories should you think about when choosing a power meter?
  • @ 26:49 – Discussion about each type of power meter, including Stages, Powertap, Garmin Vector, Power2Max, Quarq and SRM
  • @ 49:39 – Which power meter would I pick (and which have I picked in the past?)  The answer may surprise you…

If you like what you hear, click through to the Tailwind Coaching Podcast on iTunes and rate it 5 stars so that I can reach more listeners and help more people get stronger on their bike.  Don’t forget to post any questions to the Tailwind Coaching Facebook page, and don’t forget to support our sponsors and help to keep this podcast free, and help me to get this information to more people and help grow the racing community.

Now that we’re winding down the season, you might want to think about planning your next season and squaring away your training!  Check out my modular training plans in my online store and think about building your offseason strength with some weight workouts.  And don’t forget to save 10% with the coupon code in this week’s podcast.

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Strength Training For Cyclists – Part 2 (Podcast #43)

giant thighs 5 300x199 Strength Training For Cyclists   Part 2 (Podcast #43)In part 1 of “Strength Training For Cyclists” I talked about how your body adapts to different kinds of exercise.  We learned about the concept of different pathways that create physiological adaptation and a touched on a couple of ways these pathways interact with one another, turning you into a sharp physical specimen where there used to be couch potato.

But there was a problem: I covered all these concepts about how your body uses some common physiological mechanisms to build fitness in different muscle types, that’s true.  But the one thing not talked about was how to put all that sciency stuff together.  I’ll tackle that in detail in today’s podcast, including:

  • @11:20  – A great listener question: how do all those pathways from the last episode ultimately end up influencing our fitness?
  • @19:13  – Integrating strength work into your cycling, including specific strength workouts and equipment that will help you to build the muscular strength you need to be monstrous on the bike.  I’ll include body weight exercises that you can do to help develop your balance and core fitness (and get some weight workout while traveling, too.)  I’ll talk about on-bike work designed to integrate all the heavy lifting benefits you’re building.
  • @43:40 – Nutritional considerations to help build strength and fitness on the bike (basically, how to prime those pathways and how to eat to maximize your fitness gains.)  I’ll also talk about exercise and meal timing that will give you the competitive edge.

And just because I’m a stickler for doing things (relatively) right, I’m going to include a couple links to products and exercises that I not only use, but find to be very helpful in building strength, endurance and general fitness.

Kettlebell Moves
Kettlebell swings
One arm kettlebell swings
Pirate chops
Goblet squats
Clean (and press)
Figure 8s
Heavy Lifts
Deadlifts (wide stance and narrow stance)
Lunges
Squats – Front and Back
Bulgarian split squats
Pistol squats
Bodyweight Exercises
Lunge walking
Glute bridges
Mountain climbers
Spider pushups

For those of you who don’t have a gym membership (or just flat out don’t want to go to a gym) you can spend a few dollars and pick up the equipment needed to build yourself your own little home gym.
CAP Barbell 110-Pound Weight Set
Kettlebell(s)
Swiss Ball
BOSU Balance Trainer

As always, if you enjoy what you hear, head over to the Tailwind Coaching Podcast on iTunes and rate it 5 stars.  Don’t forget to post any questions to the Tailwind Coaching Facebook page, and don’t forget to support our sponsors and help to keep this podcast free, and help me to get this information to more people and help grow the racing community.

Now that we’re winding down the competitive road season, you might want to think about reloading for the fall cyclocross season!  Check out my modular training plans in my online store and get running on the way to some killer cyclocross fitness.  And don’t forget to save 10% with the coupon code in this week’s podcast.

Posted in biohacking, coaching, HIT Workouts, Indoor Training, nutrition, physiology, podcast, Training | Tagged , , , , , | Leave a comment

Strength Training For Cyclists – Part 1: Podcast #42

WeightLifting wallpapers 26 300x120 Strength Training For Cyclists   Part 1: Podcast #42Want to be a stronger cyclist without touching your bike?  Did you ever wish there was a way to build cycling prowess without sitting on the trainer for hours on end during the dark and cold winter?  Do you dream of a lean, muscular physique like the sport’s top rouleurs?  Well, there’s definitely a way to go about making that happen, if you’re willing to put aside some bias and start hitting the gym (or the home gym if you’re motivated enough.)

For years, many coaches thrashed the idea of strength training when cycling was the primary sport.  But those attitudes are (thankfully) on the way out.  Frankly, a coach who doesn’t believe in strength training is either not well versed in physiology or is just not interested in developing weight based workouts for his/her athletes.  In fact the recent success of numerous former track athletes in the professional road race ranks should have people clamoring for some weight lifting (most trackies are avid weight trainers during the off season.)  Think of guys like Brad Wiggins, Michael Morkov, Jack Bobridge and Geraint Thomas if you want a few examples of trackies who took to the road successfully.  So what’s your reason for not hitting the weight room?

With that in mind, today’s podcast will discuss some of the components of strength training and exercise adaptation, including:

  • @8:34 – Definition of power, components of power, where strength plays into this
  • @16:56 – Endurance exercise adaptation pathways (CaMKs and AMPK)
  • @32:32 – Strength training adaptation pathways (mTOR C1 and C2 pathways)
  • @42:28 – Summary of pathways and effects

In Part 2, I’ll talk about specific strength training protocols, how to integrate strength training into your cycling (how to get that adaptation to “stick” once you start pedaling again) and nutritional and exercise timing tips and tricks to maximize your cycling fitness after spending time at the gym.

As always, if you enjoy what you hear, head over to the Tailwind Coaching Podcast on iTunes and rate it 5 stars.  Don’t forget to post any questions to the Tailwind Coaching Facebook page, and don’t forget to support our sponsors and help to keep this podcast free, and help me to get this information to more people and help grow the racing community.

Now that we’re winding down the competitive road season, you might want to think about reloading for the fall cyclocross season!  Check out my modular training plans in my online store and get running on the way to some killer cyclocross fitness.  And don’t forget to save 10% with the coupon code in this week’s podcast.

Posted in coaching, HIT Workouts, Indoor Training, physiology, podcast, power, Strength training, Training | Tagged , , , , | Leave a comment

Century and Gran Fondo Training – Podcast #41

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Gran Fondo New Jersey 300x225 Century and Gran Fondo Training   Podcast #41Last time on the Tailwind Coaching Podcast I talked about how to get started with road racing.  So far, I’ve received a lot of positive commentary on it, but a number of people felt that I was leaving some things out.  Comments were made to the effect of “What about gran fondos?” and “What about centuries?”  I realize that the majority of cyclists out there aren’t racers, but still find joy in searching out tests of their endurance, climbing or overall fitness.  Many of those ways involve planning for a century or gran fondo.  Do you want to complete that event, or do you want to CRUSH that event?

In today’s podcast, I’ll discuss what you need to know to not only be successful in pursuit of that goal, but to shatter your expectations.  I’ll cover:

@9:56 – What is a gran fondo?  What is a century?

@23:34 – What skills do I need to be successful in gran fondos and centuries?

@44:26 – Tips and tricks to ensure you have the best century or gran fondo possible.

As always, if you enjoy what you hear, head over to the Tailwind Coaching Podcast on iTunes and rate it 5 stars.  Don’t forget to post any questions to the Tailwind Coaching Facebook page, and don’t forget to support our sponsors and help to keep this podcast free, and help me to get this information to more people and help grow the racing community.

Now that we’re winding down the competitive road season, you might want to think about reloading for the fall cyclocross season!  Check out my modular training plans in my online store and get running on the way to some killer cyclocross fitness.  And don’t forget to save 10% with the coupon code in this week’s podcast.

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Posted in coaching, group riding, podcast, racing, Road bike, Road riding | Tagged , , , , | Leave a comment

How to Start Road Racing – Podcast #40

P5251428 300x225 How to Start Road Racing   Podcast #40Every year, the Tour de France comes around, being brought to the masses through Eurosport, NBC or various Twitter or internet tickers.  Concurrently, there’s always a spike in cycling interest around the tour, and I get plenty of questions about racing and starting to race.  I guess watching people turn themselves inside out on TV is inspiring for those among us who are inclined to pin on a number.

Regardless of your motivation, it’s always awesome to see riders thinking about jumping into the deep end of the racing pool.  Many times, your average cyclist doesn’t really know how to “go about getting involved in racing.”  Well, I’m going to put some of those fears to rest with today’s podcast.

I’ll cover the following:

  • @13:46 – What is road racing?
  • @23:09 – What are the different types of road races?  What are road races, criteriums, time trials (TTs) and stage races?
  • @39:08 – What do I need to bring with me to my first race?
  • @46:03 – What should I wear to my first race? (Hint: it’s not a ProTeam jersey or National Championship jersey…)

As always, if you enjoy what you hear, head over to the Tailwind Coaching Podcast on iTunes and rate it 5 stars.  Don’t forget to post any questions to the Tailwind Coaching Facebook page, and don’t forget to support our sponsors and help to keep this podcast free, and help me to get this information to more people and help grow the racing community.

Now that we’re in the second half of the competitive season, you might want to think about reloading for the fall!  Check out my modular training plans in my online store and get running on the way to some killer cyclocross fitness.  And don’t forget to save 10% with the coupon code in this week’s podcast.

Posted in coaching, motivation, podcast, racing | Tagged , , , , | Leave a comment

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