The Strong Savvy Cyclist & Triathlete Podcast

Sebastian Weber has been at the forefront of helping endurance athletes to figure out how to dial in their training to be dialed in to their unique energy systems needs and demands. Sebastian led a group of scientists to detect the maximum glycolytic performance (VLamax, aka maximum rate of lactate production).  Since then, Sebastian has been helping endurance athletes such as Peter Sagan, Andre Greipel, Tony Martin, and Jan Frodeno, as well as amateurs from around the world, to dominate their fields.  In todays episode Sebastian talks about: -Why FTP is not the end all be-all for determining your training levels (although it IS important!) -Strength Training after riding -How energy systems affect your training results and more! https://www.inscyd.com/inscyd-history https://science-cycling.org/sebastian-weber/

Taking a planned transition period of 5-14 days can have tremendous and long lasting positive impacts on your abilities to improve year to year, and to stay fit & fresh- Mentally and physically.  In our last part of the Road to Kona 2020 series, we talk about how and why transition are important, as well why your CTL doesn't REALLY matter during this time of year (yeah, seriously). https://www.pezcyclingnews.com/toolbox/fall-is-fabulous-so-get-off-your-bike/

Kellie Davis is the co-author of the book Strong Curves, one of the very first books on Glute Training, as well as contributor to courses like Glutes, Core, & Pelvic Floor,  along with The Complete Trainers Toolbox, and many more. Having gone from Figure competitor, to powerlifting, to training to be strong & fit to tackle whatever life throws at her, Kellie is an excellent trainer who tells it like it is. In todays episode Kellie shares with a some real gems: From running her own business, progression of workouts and exercise in your life, and being a mom, to Recognizing a great physician when you have one that assesses you first,  and then looks at the films, to getting a basic understanding of your body & the importance of working with a TRUE professional for your fitness & athletic goals, Kellie offers a lot of deep, powerful insights into getting the most out of your training & body- now and for the long term. Connect with Kellie, or purchase one of her awesome programs: https://www.instagram.com/kelliedavisfit/ http://completetrainerstoolbox.com/ https://www.glutescorepelvicfloor.com/ https://www.fitthriveworkouts.com/programs Or pick up her & Bret Contreras's book: https://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642/ref=sr_1_1?keywords=strong+curves&qid=1572360056&sr=8-1

Jason Fitzgerald has been helping runners and triathletes use Strength Training to help decrease their injuries, while drastically improving their run times and abilities. In part 3 of our Road to Kona 2020 series, Jason and I talk about: -Periodization of Strength Training for Triathlon -Strength Training with HEAVIER weights & more power as you get closer to your target event -Plyometrics, how many runners and triathletes overdo it when "A dab will do ya" -How Strength Training changes throughout the training year....and NOT how you think! and much more! Check out Jason's stellar programs an resources on his website: https://strengthrunning.com/weight-training-for-runners/ https://strengthrunning.com/strength/

In part 2 of our Road to Kona 2020 series, we hang out with Lee Taft, a super coach for speed & agility. Not something you'd expect in a series on qualifying for Kona, right? Working on your ability to produce force and power is an incredibly undervalued part of Iron Man training , yet the vast majority of triathletes don't include it. That changes today! Lee and I dive into the simple and even FUN ways that you can add multidirectional/multi-planar training into your routine, as well as a few other fun twists and changes that you should make, in order to unleash your full power out on the run course! Lee has a ton of fantastic resources that you can (and should) check out- https://leetaft.com/ https://nspa.org/certification/speedagility/ https://www.youtube.com/channel/UCrGsXIMZrWNHHMinb_x059g

When it comes to performance, it seems we've learned quite a lot about what we need to physiologically develop in order to perform...but the physiological aspect is only a portion of reaching your full potential.  While the mental aspect is seen as a "soft science", it produces cold, hard results- when you do it right. In the first episode of our Road to Kona 2020 series, we talk with Dr. Lisa Lewis about developing the skills & tools we need to develop that will allow you to tap into your superpowers and unlock your full potential. Dr. Lewis is a licensed performance & addictions psychologist, who specializes in working with athletes for sports performance, as well as coaching & education for fitness professionals looking to help their clients & athletes tap into their super powers. She is a wealth of knowledge and has been passionately helping others since 2003, when she first became a licensed psychologist.  She currently serves as part time faculty member at Northeastern University and teaches classes including developmental psychology and abnormal psychology. She has also taught at Wheelock College and Salem State University, teaching undergraduate courses including developmental psychology, sport psychology, and exercise psychology. https://drlewisconsulting.com/ https://www.instagram.com/drlewisconsulting/

Strength Training for cyclists itself requires a unique view on how to build the training year.  BUT When building a training program for a professional cyclist the rules DO change quite a bit!  Constant travel & racing, recovery  and adaptation need to be at the forefront of planning for the individual, yet we also want to maintain and build strength. How do we do it? While the majority of the Strength training base will be done in the 3.5-4months the athlete has at home, we still want to build and maintain some strength through the spring classics season. In todays episode we talk through what a Strength Training program would look like, and some considerations that need to be take to build a solid training program for best results.

While it's officially "Base time" for many cyclists in the Northern Hemisphere, many are not getting 50% (or more) of what they can (or should) out of their time on the road building their Aerobic Energy System. LSD (Long Slow Distance) is still the mantra for many, and while these kinds of rides ARE necessary, they should NOT be the only kind of training that you do to help improve your riding or triathloning (if that is even a word, lol). If you're looking to build a bigger, STRONGER engine on which to ride, race, or compete, you can & MUST use STRENGTH TRAINING, along with in-sport training, to MASSIVELY increase your Wattage.  Perhaps the best part of using this approach, is you get BETTER results, for a fraction of the amount of time (and boredom) it takes you when doing only Long Slow Distance training! Yet NOBODY talks about this!  But only doing Long Slow Distances leaves us only challenging 2 of the 3 Pillars we need to build in order to increase our aerobic capacity. Don't get me wrong, you DO need long rides, runs, and swims, but when and HOW you execute them, as well as your ability to Recover & Adapt to them, play key roles. In todays episode we discuss 2 Training approaches- 1 which can be done with strength training or riding/running, and another which is often abused and misused on the bike, in order to not only boost your Aerobic Capacity, but also your Aerobic Power- an incredibly frequently neglected part of the energy system, which leaves so much potential on the table for endurance athletes. Yes, Strength Training for Cyclists & Strength Training for Triathletes need to be done differently, and this is one of the many ways in which we need to change the thinking! Don't forget to Like & Share this episode, and to Subscribe for more content and information, from the World-Leading Strength Coach for Cyclists & Triathletes! Strength Training for Triathlon Success Course (Training Peaks University) https://trainingpeaks-university.thinkific.com/courses/strength-training-for-triathlon-success 4 Pillars of Athletic Development (Exercise Science: How Your Fitness Progresses Over Time) https://youtu.be/fsXmOjIg7EU HRV4 Training Blog post on Training Monotony https://www.hrv4training.com/blog/new-feature-in-hrv4training-pro-training-monotony HVT Website https://www.humanvortextraining.com/

Yes, you read that right!  When you understand todays 3 parts of how the Aerobic Energy System are built, you can & MUST use STRENGTH TRAINING, along with in-sport training, to MASSIVELY increase your Wattage; and for a fraction of the amount of time it takes you in your sport. Yet NOBODY talks about this, perhaps because of the thought that in order to have a "bigger engine" that we have to put in long, longer, and really longer hours on the pavement, in the pool, and on the road. But this isn't totally true, and in fact leaves us only challenging 2 of the 3 categories in which we need to address in order to increase our aerobic capacity. Don't get me wrong, you DO need long rides, runs, and swims, but when and HOW you execute them, as well as your ability to Recover & Adapt to them, play key roles. In todays episode we discuss the 3 categories of Aerobic System Development that must be addressed in order to not only boost your Aerobic Capacity, but also your Aerobic Power- an incredibly frequently neglected part of the energy system, which leaves so much potential on the table for endurance athletes. We also discuss how using Tempo as a part of your Strength Training program can allow you to MASSIVELY increase your watts per KG out on the bike, and on the road.  Yes, Strength Training for Cyclists & Strength Training for Triathletes need to be done differently, and this is one of the many ways in which we need to change the thinking! Don't forget to Like & Share this episode, and to Subscribe for more content and information, from the World-Leading Strength Coach for Cyclists & Triathletes! Strength Training for Triathlon Success Course (Training Peaks University) https://trainingpeaks-university.thinkific.com/courses/strength-training-for-triathlon-success 4 Pillars of Athletic Development (Exercise Science: How Your Fitness Progresses Over Time) https://youtu.be/fsXmOjIg7EU Sample of Tempo Lifts:   3-1-3-1 Tempo Goblet https://youtu.be/n1RHPe5Jvzg 6 Week Iron Core for Cyclocross & Gravel Program (2019) https://www.humanvortextraining.com/shop/6-week-iron-core-for-cross-amp-gravel-2019

In todays episode Coach Brodie talks in depth about the 5 Stages of Strength Training that EVERY Cyclist, Triathlete, & Runner MUST go through each year, in order to have success in their chose sport from strength training...and not an injury. Covered in todays podcast are a number of common questions, and areas where many athletes screw up strength training: Should a Cyclist perform a 1RM (1 Repetition Max Test)?  Does a Triathlete need to Deadlift from the floor? Why you should NOT leave strength training sessions crawling. Is being super sore for 1-2 days after a strength training session something you should aim for? Why do some cyclists say that strength training "ruined their riding abilities"? Should triathletes be afraid of muscular hypertrophy? How do I convert strength training gains onto the bike, or to triathlon results? Which should I do first: Strength Training or Biking/Swimming/Running? What nutrient do women need to make sure to eat before and immediately after training for 14-18 days a month? There are also a number of MISCONCEPTIONS we blow to smithereens: Big Gear work  = Transfer of strength over to cycling  Doing just lots of plyometrics or jumping will improve your riding and sprinting Endurance athletes should only lift in sets of either 12-18 repetitions, or 25-30 repetitions Your Strength training movements should mimic the same movements as your sport As well as other topics that have coach Brodie a little hot under the collar.... Youtube- www.Youtube.com/HVTraining Website/ Blog- www.HumanVortexTraining.com