John Howard, a legendary cyclist and bike fitter, shares insights from his extensive experience in optimizing cycling mechanics. He discusses the importance of harmonizing bike setup with rider anatomy to boost power and minimize injuries. Howard dives into the risks of 'Zwift disease' and the relevance of spin scans for improving cycling efficiency. He emphasizes the need for body care, addressing issues like muscle scars, and the art of using rollers for enhanced bike handling skills. His advice blends technique with a focus on athlete wellness.

Dr. Stephen Seiler, a leading physiologist from the University of Agder renowned for his research on polarized training, discusses an innovative project focusing on breathing frequency as a training metric. He explores how this approach may better align with perceived exertion than heart rate, offering deeper insights into athletes' performance. The conversation also covers the complex mechanics of breathing, the potential of wearable technology in measuring exertion, and the importance of personalized respiratory training for optimizing athletic performance.

Discover the secrets to making interval training exciting and effective! Coaches share insights on overcoming mental barriers and redefining 'fun' in cycling. Dive into the history of interval methods and the importance of balancing intensity and rest. Learn how incorporating variation can keep workouts fresh and engaging. Explore the essential components of sprint workouts and the role of unpredictability in boosting performance. This dynamic discussion will inspire athletes to embrace challenges and optimize their training!

Dr. Michael Rosenblatt, a collaborator with Dr. Stephen Seiler and an expert in exercise science, dives into a groundbreaking meta-analysis on training distribution models. They explore the nuances of polarized versus pyramidal training, revealing how these strategies uniquely impact athlete performance. Rosenblatt discusses the challenges of underpowered studies and the importance of diverse athlete samples, especially female participants. Practical implications for coaches and athletes are emphasized, alongside critical insights on the complexities involved in interpreting training data.

In this week’s potluck episode, we discuss what coaches should look for in their first conversation with an athlete, how to best do cadence work on the bike, and how to take advantage of group training while not losing sight of your plan. Learn more about your ad choices. Visit megaphone.fm/adchoices

Recently, some prominent researchers have suggested that women need far less zone 2 training than previously thought. Physiologists Julie Young and Dr. Dana Lis join us to debate that question. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this discussion, Dr. Brad Lichtenstein, a licensed naturopathic physician and HRV expert, dives into the significance of heart rate variability in athletic training. He highlights its role in assessing recovery and training readiness while cautioning against over-reliance on technology. The conversation also explores the impact of lifestyle choices, like sleep and nutrition, on HRV and offers practical tips for optimizing performance. Dr. Lichtenstein emphasizes a holistic approach to training, integrating both data and personal health insights.

Isaiah Newkirk, top coach and performance director for the Project Epsilon cycling team, discusses the vital role of progressive overload in athletic training. He shares innovative strategies to enhance performance even when increasing volume or intensity isn't an option. The conversation highlights the balance between stress application and recovery, the importance of personalized training, and recognizing the signs of fatigue. With a blend of humor and practical advice, Isaiah emphasizes adapting training methods for optimal results.

In this engaging conversation with Jared Berg, head physiologist and registered dietitian at Fast Talk Lab, the significance of muscle mass for endurance athletes is explored. He highlights the crucial connection between strength training and performance. Key topics include effective protein intake strategies, the role of carbohydrates for energy, and the importance of metabolic testing. Jared also emphasizes the benefits of quality nutrition in preventing muscle loss while trying to improve body composition. A must-listen for athletes seeking to enhance their strength and endurance!

We discuss how to find the right plan for you, using virtual training platforms in the base season, and the state of U.S. Cyclocross. Learn more about your ad choices. Visit megaphone.fm/adchoices