Cadence and quadrant drills

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// TOPICS COVERED

(0:00:01) Intro

(0:01:29) Offseason reset and avoiding burnout

(0:04:02) The “year-long offseason” trap: trying to maintain fitness

(0:07:39) Athlete calendar review: big training, no real breaks

(0:10:00) Why recovery weeks fail (weekend overreaches)

(0:14:30) Reframing rest: creating space for adaptation

(0:32:25) Perimenopause training: strength, fueling, flexibility, more recovery

(0:48:03) Easy endurance should feel easy (stop “suffering to suffer”)

(0:51:57) Fueling focus: carbs and planning hard days (less room for error)

(1:04:59) Gift guide begins (budget friendly picks and practical favorites)

(1:18:10) Experience gifts, trips, and adventure ideas

In this episode, Coach Jonathan sits down with pro cyclist Hannah Otto to break down a common training trap: not respecting rest and recovery. They talk through the mindset side of recovery, why many athletes never fully bounce back when they keep stacking “productive” weeks without real space, and how weekend overreaches can quietly derail an entire training block. The conversation also covers choosing bucket list events that keep training fun and sustainable, plus practical considerations for perimenopause training including strength work, fueling, flexibility, and the need for more recovery.

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- Hannah’s Instagram: https://www.instagram.com/thehannahotto 

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