Coach John Wakefield discusses optimizing cycling performance through training protocols, managing high performance cycling business, addressing knee pain with custom insoles, and using advanced training tools. The podcast also explores the professionalism of cyclist Alexander Kristoff, cycling strategies like torque efforts and interval training, and the impact of cultural differences in professional cycling teams.
Properly balancing training intensity and volume is essential to prevent early season peaks.
Tailored training plans based on individual responses lead to optimal results with varying weekly training loads.
Maintaining energy levels and promoting recovery through proper nutrition and diverse recovery methods are crucial for durability.
Engaging in outside hobbies and interests beyond cycling is vital for overall athlete wellness and performance.
Deep dives
Balancing Training Load for Peak Performance
Spreading out quality training sessions throughout the week helps avoid peaking too early, allowing for a gradual buildup of fitness and endurance. Being aware of the need to balance training intensity and volume is crucial to prevent early season peaks.
Training Camp Enthusiasm Management
Maintaining a realistic approach to training camps by tempering enthusiasm and energy levels can prevent peaking too early before the main racing season starts. Spreading out training effort during camps and controlling the urge to go all out can preserve form for key races.
Training Volume and Quality Balance
While the typical weekly training volume for cyclists ranges from 15 to 20 hours per week, individual variations exist based on riders' responses to intensity and hours. Athletes like Dan Martin have shown success with lesser hours but focused intensity sessions, highlighting the importance of tailored training approaches.
Tailoring Training Hours to Individual Athletes
Understanding that training hours vary for different riders, with successful athletes incorporating personalized approaches to balance intensity and volume, achieving optimal results with varying weekly training loads. Customizing training plans based on individual responses is key to performance success.
The Importance of Nutrition and Recovery for Durability
Proper nutrition plays a vital role in maintaining energy levels and promoting recovery, essential components for durability. Recovery includes factors like sleep, massage, stretching, and active recovery. Building muscle strength and endurance through resistance training or neuromuscular work improves durability. Additionally, endurance training helps sustain high power output over time. Properly monitoring training load and periodization to avoid overtraining is crucial for long-term durability.
Creating a Balanced Athlete
Balancing intense training with relaxation and outside hobbies is key to athlete development. Encouraging athletes to engage in activities outside of cycling, like creating a project or spending time with family, can help maintain mental and emotional balance. Cultivating interests beyond cycling provides a well-rounded approach to athlete wellness and performance.
Differences Between Team Workflows at Bora and UAE
Bora emphasizes meticulous decision-making processes, often involving detailed discussions before implementing changes. In contrast, UAE exhibits a more reactive approach, swiftly making decisions without extensive deliberation. Both teams excel in different ways, with Bora focused on systematic planning and UAE on quick, effective executions.
Memorable Training Camp Stories with Tada
Tada is known for his straightforward and friendly personality, readily engaging with teammates regardless of their social status. His considerate nature shines through in small gestures, like joining a teammate sitting alone or escalating conversations based on social cues. Tada's down-to-earth behavior and genuine interactions make him a standout leader in the team.
John Wakefield is a coach for Bora Hansgrohe/Bora RedBull and was previously a coach at UAE team emirates. He has coached many of the very best cyclists in the world over the last decade and also runs the Science to Sport lab in Girona and South Africa.
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