Effective Build Phase Training (Podcast #55)

Build phase training graphDo you wish you could get more cycling prowess out of your build training?

So do a lot of riders.

Here’s a short backstory: A while back I released a podcast discussing how you can get the most out of your base training by throwing out much of the old school rhetoric and focusing on new school science.  That podcast has become one of my most popular podcasts to date, sparking questions about everything from workout frequency to using High Intensity Training to rocket your fitness up during the base phase.  It didn’t stop with the base phase either: people started asking how to turbocharge their build phase training too.

So by popular demand, this time, I’m going to tackle the build phase of your training plan.  Again, the name of the phase sort of gives away the goal behind it: to build fitness in an exponential way.  However, fitness is a tricky thing: there’s general fitness (for you power meter users, that’s the CTL on the performance management chart) and there’s situation specific fitness such as climbing ability, sprinting ability, 3 minute power, etc etc (which can all be tracked if you’re training with power).  Many athletes are happy with going out and doing the same old rides, watching their “fitness” (really, they’re seeing an increase in CTL) steadily climb.  Then they register for a fondo, race or event and fail to meet their expectations.


Because they didn’t train their weaknesses, nor did they build specific fitness to conquer their goals.

In this episode of the Tailwind Coaching Podcast, we’ll cover that and more.  Show notes and links are available after the jump:

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By |May 6th, 2015|Coaching, physiology, podcast, Training|0 Comments

Tailwind Coaching E-Bootcamp (March 16th – April 26th)

The Group rideIf you looked at the calendar recently and wondered where the “(Not so) off season” went, you’re not alone.  If you’re starting to sweat your fitness level a little bit because you’ve been lacking motivation to get on the indoor trainer and hammer out some miles, you’re DEFINITELY not alone.  If you’re thinking you have about 8 weeks until you should be riding with your buddies, racing or setting PRs in gran fondos, well, I’m right there with you.

That’s why I’m running a six week e-Bootcamp to kick your fitness up a notch or two.

Each week, you’ll receive an email with your weekly training plan, some relevant tips to help you achieve the week’s goals and my expert guidance.  Here’s what to expect:

  • A 6 week training plan, delivered each week of the camp.
  • Coaching support (just respond to your weekly email with questions)
  • Nutritional advice, training physiology concepts, mental toughness tips, recovery advice, and more delivered each week.

How much?  A few hundred dollars for 6 weeks of training plans, coaching support and training advice?  How about $60?  That’s ten dollars per week.

Sorry, The Tailwind Coaching E-Bootcamp is closed!

Check out the e-Bootcamp information page for more detailed information.

Entry deadline is March 13th.  Expect your first email on March 14th with your first week’s training plan and further details.

By |March 5th, 2015|nutrition, physiology, Training|0 Comments

Recover Like A Pro (Podcast #50)

Cyclist quad and hamstring massageHave you ever heard that your body doesn’t get stronger through training?  It’s an odd thing to think about, but it’s inherently true.  Training is the overloading stimulus that (hopefully) pushes your body beyond it’s comfort zone.  Once you’ve pushed beyond the constraints of your fitness you need to allow the body to repair the damage that has been done to it and build it stronger for the next challenge.  But the recovery phase is something that many cyclists completely ignore, opting instead to sit on the sofa or worse, go for a recovery ride that turns into a workout.

In today’s 50th episode of the Tailwind Coaching Podcast, I’ll detail some of the do’s and don’ts of recovery, including:

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By |January 16th, 2015|Biohacking, Coaching, nutrition, physiology, podcast, Training|0 Comments

Efficient FTP – Podcast #47

SRM Dura Ace power meterIn this age of power meters and quantified training, athletes spend hours upon hours, days upon days poring over power files and searching for a way to get ahead of the competition.  They hope against hope that there’s a magic bullet out there that will suddenly catapult them to the front of the pack.  And all too often, they believe that magic bullet is raising their functional threshold power.  But is a simple number the key to destroying your rivals on the Sunday group ride, the Saturday criterium or the Tuesday Night Worlds?

In today’s podcast I discuss the concept of efficiency as it relates to FTP or what I refer to as “Efficient Threshold Power”.  I’ll talk about some of the following concepts:

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By |November 28th, 2014|Coaching, Indoor Training, podcast, power, Training|0 Comments

Effective “Off Season” Training – Podcast #46

Joe Friel's Training TriangleWith the onset of cold and damp weather many cyclists abandon outdoor riding in favor of sitting on the sofa.  Granted, with the NFL season half way done and the drama heating up like an episode of “The League”, it may sound really fun to just kick your heels back for a few months and give in to holiday laziness.  But should you really just back completely off activity for a few months to recover?  Should you spend it doing nothing but 12 ounce curls (I.E. drinking copious amounts of beer?)  Should you throttle your activity back so much that you put on 10 pounds of insulation?  Well, I’m going to say, unequivocally…


You should be spending your off season (or “not so” off season, as I talked about back in podcast #27) doing something that will ensure your success in the coming months.  This could be cross training, this could be hitting the gym and lifting some big heavy things, or it could mean sitting on the indoor trainer.  But which of those things will help you create an effective off season?

In today’s podcast I’ll talk about building a solid base of fitness during the cold months.  I’ll cover:

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By |November 8th, 2014|Coaching, Indoor Training, off season, physiology, podcast, Training|0 Comments