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This episode is a coaching perspective on the upsides and downsides of when you just want to "set it and forget it." We cover pacing adjustments, mental state, fatigue and threshold feedback, and putting the "max" in VO2max intervals. Plus a couple scenarios where erg mode is an excellent tool.
Show Notes Gem Arnold blog post on hard start vo2max intervals
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This episode answers the question: is there something unique about endurance riding that is unavailable at other intensities? After discussing "zone 2" definitions, we look at adaptations and dose relative to other training intensities, fatigue, and volume. We look at the relative necessity of endurance riding in both very low and high volume training, and answer listener questions, including if there's a lower limit for endurance pace.
Are you a CTL junkie? Terrified of letting it drop? Listen in. This episode takes a critical but realistic look at TSS and the metrics it's built on like CTL, ATL, and TSB. We discuss normalized power, what kind of fitness CTL can actually reflect, and answer listener questions.
More FTP may be better, but not always. This episode explores ideas around how FTP can be overemphasized in training in both the short and long term, leading to suboptimal fitness and race outcomes.
Should you always train like you race? In this episode we investigate three myths related to this idea, and find some grains of truth along the way. The myths are 1. Sprinters and non-sprinters really need to train aerobic systems differently. 2. Crit racers mostly need to focus on anaerobic efforts. 3. You won’t need to train FTP if you don't race time trials. We touch on some track sprinting as well, and of course answer listener questions from Kolie's instagram, so follow him there if you'd like to ask a question on the podcast.
This episode explores how individualization of training is why the answer to almost every question is "It Depends." We discuss a few things like tapering, volume, intensity, recovery, the one instance we could think of where there is a definite answer, and also take listener questions submitted from Kolie's Instagram.
We begin our foray into listener-submitted training myths, looking at the largest issues with the claims, and discussing why, as always, it depends.
This episode's myths are: 1. Low cadence riding is strength training. 2. Burning more fat makes you better at burning fat. 3. You should do your base rides in the little ring. Please reach out if you'd like to submit a training myth!
Kolie and Kyle discuss the mental and physical aspects of going into an FTP test and add some perspective on nerves, rest, and softening blows to the ego. Then three alternative RPE or data based, submaximal methods are discussed. We also touch on tests that go too well and how to adjust to realistic numbers for training, and why it's better to be consistent than play whack-a-mole with occasional good days.
This episode takes a cue from Kolie's recent webinar on balancing aerobic and anaerobic training (linked in show notes) and delves deeper into the temptations of training to a metric or fitness test. We deconstruct some common FTP tests and metrics like FTP, FRC or W', and VLamax, and their interpretations and over-interpretations. Most of the discussion is about what drives these metrics, the pitfalls therein, and if you're actually getting less fit when they shift.
Show Notes WKO5 Webinar: Balancing Aerobic and Anaerobic Training Cat links! Millie Instagram Kelvin Instagram
In another wide ranging discussion, we discuss where the sweetspot vs polarized dichotomy may have come from as a stepping off point to consider if you should use such rules decide your training intensity distribution ahead of time.
Show Notes As mentioned in the episode, links to other appearances. Kolie on TrainRight podcast with Adam Pulford: A practical guide to base training WKO5 webinar on balancing aerobic and anaerobic training |
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