Increase Your FTP With Taylor Warren, CS VELO & Source Endurance
Jan 8, 2024
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Taylor Warren, a coach with Source Endurance and a Cat 1 Roadie for CS Velo, shares insights on improving your cycling performance. He delves into the significance of FTP training, offering practical tips for measuring and boosting your threshold power. The conversation also covers the importance of tapering strategies, strength training in off-seasons, and how to balance high-intensity anaerobic workouts with recovery. With personal anecdotes and tailored advice, Taylor emphasizes that individualized training is key to cycling success.
Hiking serves as an effective cross-training activity for cyclists, promoting bone resilience and tendon strength while offering unique outdoor experiences.
Understanding the timelines for various physiological adaptations is essential in coaching, ensuring training strategies align with long-term performance goals.
Individualized tapering strategies before races are critical, as they help balance fatigue reduction and peak fitness maintenance tailored to each athlete's needs.
Deep dives
Taylor Warren's Background and Transition
Taylor Warren is a coach with Source Endurance and a bike racer with CS Velo, leveraging his extensive experience in both coaching and competitive racing. He has a background in exercise physiology from Colorado State University and has gained practical knowledge through his work in bike shops and bike fitting. Currently residing in Boise, Idaho, he enjoys the outdoor activities available there, including hiking and mountain biking. His transition to coaching has allowed him to explore new opportunities and share his expertise through various platforms.
The Benefits of Hiking for Cyclists
Hiking serves as a beneficial off-season activity for cyclists, offering a three-dimensional workout that contrasts with the one-dimensional nature of cycling. Taylor argues that hiking helps build resilience in bone density and joint tendon strength while allowing athletes to enjoy nature. He notes that the exertion from hiking can be comparable to that of endurance rides, as measured by heart rate data gathered during his own experiences backpacking. Although there might not be a direct correlation between hiking and improved cycling performance, the indirect benefits are significant.
Training Timelines and Adaptation
Effective training relies on understanding the timelines associated with different physiological adaptations, emphasizing the importance of periodization. Structural changes, such as increased heart size and muscle machinery density, take considerably longer to develop, usually requiring months or even years. In contrast, chemical adaptations, like enzymatic activity improvements, can happen relatively quickly, often within weeks. Coaches must align their training plans with these timelines to maximize an athlete's performance gains and ensure the correct focus during different training phases.
Periodization for Race Seasons
Periodization plays a crucial role in preparing athletes for their race seasons, necessitating different approaches based on an athlete's experience and goals. For beginners, a simple linear periodization may be effective, focusing on building volume and consistency. In contrast, experienced athletes might benefit from block periodization, concentrating specifically on aspects of physiology that have been limiting factors in their performance. Coaches also need to consider seasonal factors, like weather and race schedules, which can significantly influence the athlete's training plan.
Tapering and Individualization in Training
Tapering strategies should be individualized and adapted to each athlete's unique circumstances and upcoming race goals. The balance between shedding fatigue and maintaining peak fitness before a race can be challenging, and subjective sensation plays a significant role in how athletes feel leading up to important events. Higher intensity may be required for shorter races, while longer events might necessitate maintaining volume to prevent drops in performance metrics like blood plasma. Coaches are encouraged to work closely with athletes to develop tailored tapering procedures that meet individual needs and promote optimal race day performance.
Taylor is a coach with Source Endurance, and Cat 1 Roadie with CS Velo. We had a great chat on FTP Training, Strength Training, and Anaerobic Blocks. Some other topics that sprung up are tapering and block periodization.
Keep up with Taylor:
Instagram - @taywar92
Chapters:
00:00 Introduction
2:09 Hiking as cross training
4:30 When to do what training
9:24 How to factor in endurance work in
13:01 How long should your periodised phases be
20:55 Block periodisation
26:35 Factoring in recovery mid season
27:25 Managing fatigue and Vo2 sessions
29:40 Gym work and cycling
31:32 Tips on Tapering into an event
41:56 Measuring and improving FTP
48:16 Over-unders and building FTP
53:58 Closing thoughts on individuality of training
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