The Endurance Lab Coaches Corner Podcast: Recent Episodes
The Endurance Lab
Unscripted, informative podcast covering hot topics in cycling and triathlon training, racing, and nutrition. Hosted by our Coaches specializing in endurance sports.
To learn more, visit our website at https://www.endurancelab.fit
Ryan and Ty from TeamODZ Spokane chat about their recent vEveresting on Mt Spokane with the Coaches Corner as well as offer advice for others on what went well and what they experienced during their ride.
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This week and the Coaches Corner we cover tips on how to complete your outdoor workouts without a power meter, how to avoid burnout and to enjoy your cycling as well as how to know when it's time to take a break and recharge from your training.
endurancelab #teamodz #endurance #cycling #cyclingpodcast #podcast
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Coaches Corner Episode 3 covering bib short best practices, the benefits of cadence training on the bike and how to help your coach help you!
endurancelab #teamodzspokane #teamodz #endurance #cyclingpodcast #cycling #bibs #cadence #coaches #podcast
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Details on how you can achieve you training and racing goals this year with the coaches and community of the Endurance Lab.
endurancelab #teamodz #teamodzspokane #endurance #cycling #cyclingpodcast #podcast
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Updates on what we have been up to at the Endurance Lab and the announcement of the return of the Coaches Corner Podcast!
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Recording Date: 10/06/2019
Kona Ironman Predictions and Hot Topics - Coaches Corner 77
In this episode, our topics include:
History of Ironman Kona
- https://en.wikipedia.org/wiki/Ironman_World_Championship
Hot Topics
- Training
- We are seeing athletes taking all different locations for an advantage on race day
- Injuries
- Equipment -
- More tech based equipment
- Aero helmets
- Nutrition
- Heat considerations?
Athletes to watch
- https://www.trirating.com/kona-odds/
- Mens Pro
- http://www.220triathlon.com/news/ironman/kona-2019-who-will-win-the-mens-race-at-this-years-ironman-world-championships/13039.html
- Women Pro
- http://www.220triathlon.com/news/ironman/2019-ironman-world-championships-predictions-who-will-be-crowned-queen-of-kona/13040.html
- https://www.triathlete.com/2019/10/ironman/will-this-crazy-kona-trend-hold-true-in-2018_335022
kona #coaching #endurancelab #podcast #cycling #running #triathlon #cyclingandtriathlonpodcast
THE COACHES CORNER
Unscripted, informative podcast covering hot topics in cycling and triathlon training, racing, and nutrition. Hosted by your endurance lab coaches Jason Flores, Ian Murray, Mitch Dangremond and our Nutritional Therapist Andrea Cullen specializing in endurance sports.
Coaches Corner Podcast: https://anchor.fm/theendurancelab
THE ENDURANCE LAB
The Endurance Lab is a group coaching program for cyclists and triathletes of all levels and abilities. Participants have direct access to certified coaches specializing in training and nutrition, and the opportunity to interact with our community of athletes through a private forum. Hot topics are discussed in our weekly podcast, Coaches Corner.
Workout at a time that is convenient for you! We use online training and cycling platforms including Training Peaks, Zwift, and Trainer Road to facilitate group interaction. Additional services are also available.
FOLLOW THE ENDURANCE LAB
Website: https://www.endurancelab.fit/
Facebook: www.https://www.facebook.com/endurancelab/
Instagram: https://www.instagram.com/theendurancelab/
Forum: https://discuss.endurancelab.fit/
Send in a voice message: https://anchor.fm/theendurancelab/message
Recording Date: 09/09/2019
Race report from the Coaches - Coaches Corner 76
In this episode, our topics include:
Coach Mitch
CRIM Festival of Races - Flint Michigan
https://crim.org/races/hap-crim-festival-of-races/
Andrea Cullen -
Marathon - Dingle Half
http://www.dinglemarathon.ie/
Ironman - Dun Laoghaire
https://eu.ironman.com/triathlon/events/emea/ironman-70.3/dun-laoghaire.aspx#axzz5zMM41TBB
coaching #endurancelab #podcast #cycling #running #triathlon #cyclingandtriathlonpodcast
THE COACHES CORNER
Unscripted, informative podcast covering hot topics in cycling and triathlon training, racing, and nutrition. Hosted by your endurance lab coaches Jason Flores, Ian Murray, Mitch Dangremond and our Nutritional Therapist Andrea Cullen specializing in endurance sports.
Coaches Corner Podcast: https://anchor.fm/theendurancelab
THE ENDURANCE LAB
The Endurance Lab is a group coaching program for cyclists and triathletes of all levels and abilities. Participants have direct access to certified coaches specializing in training and nutrition, and the opportunity to interact with our community of athletes through a private forum. Hot topics are discussed in our weekly podcast, Coaches Corner.
Workout at a time that is convenient for you! We use online training and cycling platforms including Training Peaks, Zwift, and Trainer Road to facilitate group interaction. Additional services are also available.
FOLLOW THE ENDURANCE LAB
Website: https://www.endurancelab.fit/
Facebook: www.https://www.facebook.com/endurancelab/
Instagram: https://www.instagram.com/theendurancelab/
Forum: https://discuss.endurancelab.fit/
Send in a voice message: https://anchor.fm/theendurancelab/message
Recording Date: 08/19/19
Getting in stride with the Stryd power meter - Coaches Corner 75
In this episode, our topics include:
Deep dive into who Evan Schwartz is. (00:30)
Questions for Evan Schwartz:
What is the Stryd power meter and how does it measure power? (18:30)
What are the values of the different metrics that Stryd measures? (18:30)
Leg spring stiffness
Ground contact time
Cadence
Form Power
Will Styrd look to put out specific drills to improve data and numbers that it captures? (25:00)
Can Stryd be used as a compliance tool and would you expect to see a higher rate of progression in those athletes using it? (27:00)
Is there a correlation on the efficiency data and nutritional needs of an athlete? (29:30)
The Real Reason Marathoners Hit the Wall - https://www.outsideonline.com/2399877/critical-power-study (34:05)
Evolution of the design of Stryd
The new version of the Pod (36:45)
Accounts for wind now via air resistance
Looking to understand the environmental condition better
Practical Questions (48:40)
Where do people start with data collection
Auto calculation of critical power, 2% closer then testing
Much less complicated
What watches is it compatible with? Garmin, Polar, Suunto, Apple, mobile app (android/iOS)
Future integrations for use on a treadmill
Stryd podcast - https://www.stryd.com/podcast
Contact Evan - support@stryd.com
coaching #endurancelab #podcast #cycling #running #triathlon #cyclingandtriathlonpodcast
THE COACHES CORNER
An unscripted, informative podcast covering hot topics in cycling and triathlon training, racing, and nutrition. Hosted by your endurance lab coaches Jason Flores, Ian Murray, Mitch Dangremond and our Nutritional Therapist Andrea Cullen specializing in endurance sports.
Coaches Corner Podcast: https://anchor.fm/theendurancelab
THE ENDURANCE LAB
The Endurance Lab is a group coaching program for cyclists and triathletes of all levels and abilities. Participants have direct access to certified coaches specializing in training and nutrition, and the opportunity to interact with our community of athletes through a private forum. Hot topics are discussed in our weekly podcast, Coaches Corner.
Workout at a time that is convenient for you! We use online training and cycling platforms including Training Peaks, Zwift, and Trainer Road to facilitate group interaction. Additional services are also available.
FOLLOW THE ENDURANCE LAB
Website: https://www.endurancelab.fit/
Facebook: www.https://www.facebook.com/endurancelab/
Instagram: https://www.instagram.com/theendurancelab/
Forum: https://discuss.endurancelab.fit/
Send in a voice message: https://anchor.fm/theendurancelab/message
Recording Date: 07/29/2019
Natural Gels and Super Tuck - Coaches Corner 74
In this episode, our topics include:
In the Cupboard with Andrea
Meadowsweet cordial - natures aspirin
How to make you cycling shoes smell better
https://www.amazon.com/PEET-Original-2-Shoe-Electric-Dryer/dp/B001J4HQ76/ref=asc_df_B001J4HQ76/
https://www.amazon.com/Boot-Bananas-Shoe-Fresheners-Yellow/dp/B00CFM8DI2/
Aroma Therapy solution - https://www.wayofwill.com/blogs/how-to-use-essential-oils/how-to-use-essential-oils-for-shoes-odor
Cold sores - a natural solution
https://www.amazon.com/Quantum-Health-01674-Clear-Lysine/dp/B00014EGA0/
D. homemade pitta bread with filling and fruit nougat
https://www.epicurious.com/recipes/food/views/whole-wheat-pita-bread-108122
Very adaptable recipe for other grains such as teff or sorghum or even millet https://www.faithfullyglutenfree.com/gluten-free-pita-bread/
Articles of the week
https://www.trainingpeaks.com/blog/four-new-natural-energy-gel-alternatives/
https://myspringenergy.com/
https://untapped.cc/
https://www.wsj.com/articles/cyclings-latest-controversial-performance-enhancer-the-supertuck-11563699600
https://zwiftinsider.com/zwift-academy-2019-announced/
Enrollment is now open for Zwift Academy 2019!
This is the fourth year of Zwift’s groundbreaking mass training/global talent ID program. Last year 35,000 men and women took part, and this year Zwift expects over 100,000 participants.
DATES AND GRADUATION REQUIREMENTS
Zwift Academy will begin August 5th and run through September 29th.
To graduate, Zwifters must complete a series of 8 workouts and 4 races or social rides. This is a slight change from previous years, to allow Zwifters to tailor the program to their own personal preferences or goals.
To learn more, visit our website at https://www.endurancelab.fit
Join the discussion in the forum at https://discuss.endurancelab.fit
coaching #endurancelab #podcast #cycling #running #triathlon #cyclingandtriathlonpodcast
Send in a voice message: https://anchor.fm/theendurancelab/message
Recording Date: 07/15/2019
Ironman Austria - Coaches Corner 73
In this episode, our topics include:
- Race details http://eu.ironman.com/triathlon/events/emea/ironman/austria.aspx#axzz5tkEd6dZj
- Observations
- Limit time on the legs and time in the athlete frenzy you will only tire yourself out and raise anxiety and nervous system overdrive.
- Supporters get acquainted with the course and spots for seeing your athlete.
- Standing around is HARD on your legs; combine walking with staying put in one place.
- Arrange on course spots or post-race meeting points in advance
- Not all race venues have a lot of options for food and drinks or going to the toilet so think of yourself as well as your athlete.
- Tip from coach Lucie Zelenkova: wear very bright colours so that you athlete can easily spot you.
- It is very easy to get lost from your fellow supporters; make a plan for rendez-vous points; especially if you don’t have a phone connection.
- Bring a battery pack and cords/ plugs for recharging your phone.
Full notes here: https://docs.google.com/document/d/12XW1l3KwDUbY9VrEE7RvefaTJvQ4nqxDMI4Ug2wojEE/edit?usp=sharing
To learn more, visit our website at https://www.endurancelab.fit
Join the discussion in the forum at https://discuss.endurancelab.fit
coaching #endurancelab #podcast #cycling #running #triathlon #cyclingandtriathlonpodcast #ironmanaustria #ironman #ironmansupport #training
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Recording Date: 07/01/2019
Andy Blow from Precision Hydration - Coaches Corner Episode 72
In this episode, our topics include:
Direct link to the online sweat test: https://www.precisionhydration.com/pages/why-personalise-your-hydration-strategy
Why and How to Start Hydrated: https://www.precisionhydration.com/blogs/hydration_advice/how-to-start-hydrated-and-why-that-is-important-sodium-preloading-what-to-do-before-a-race-hydration
Cramp! https://www.precisionhydration.com/blogs/hydration_advice/how-to-get-rid-of-leg-cramp-why-do-i-suffer-from-cramp
How much dehydration can you tolerate before your performance suffers? https://www.precisionhydration.com/blogs/hydration_advice/how-much-dehydration-can-you-tolerate-before-your-performance-suffers
Contact email for anyone with hydration questions: hello@precisionhydration.com
To learn more, visit our website at https://www.endurancelab.fit
Join the discussion in the forum at https://discuss.endurancelab.fit
coaching #endurancelab #podcast #cycling #running #triathlon #cyclingandtriathlonpodcast #precisionhydration
Send in a voice message: https://anchor.fm/theendurancelab/message
Recording Date: 06/17/2019
The Limit of Endurance - Coaches Corner 71
In this episode, our topics include:
-
In the Cupboard with Andrea (00:45)
- Fueling after workouts - Proteins
- Real food meals and milk
- Whey and Casein Powders
- Vegan powders
- Bean pasta, mung bean, green pea pasta
- Tart Cherry Extract
- Physio Tape and its many uses
- Fueling after workouts - Proteins
-
Article of the week: Have We Really Found the Limit of Human Endurance? By Alex Hutchinson - Sweat Science in Outside Magazine (20:20)
-
https://www.outsideonline.com/2397917/human-endurance-limit-study
- Ultimate Limit of Human Endurance had been found
- what is the maximum rate at which you can burn calories over a sustained period of time?
- the limit of 2.5 times your metabolic rate comes from: you can’t digest more than that.
- “alimentary energy supply limit”—that is, that we simply can’t digest calories quickly enough to sustain higher rates of long-term energy burn.
- The ultimate question is this a hard limit or can it be trained?
3,. Race Report with Jason Flores- Giro di San Diego Metric
- Distance - 66 miles 7700 ft, featuring Palomar South Grade 4500ft 12 miles
- Fueling - approx 70g of carbs per hour between solids, gels and hydration
- Group dynamics 185 riders and 685 overall, 26 in the age group
To learn more, visit our website at https://www.endurancelab.fit
Join the discussion in the forum at https://discuss.endurancelab.fit
coaching #endurancelab #podcast #cycling #running #triathlon #cyclingandtriathlonpodcast #trainingcamps #preparingforcamp #cyclingcamp #training
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Recording Date: 05/27/2019
The American Zofingen Duathlon- Coaches Corner 70
In this episode, our topics include:
-
Race Review - Coach Ian -The American Zofingen Duathlon
-
https://www.americanzofingenduathlon.com/
- Race goals and challenges
-
How did you leverage the Endurance Lab training to prepare yourself
-
Article of the week:
https://www.trainingpeaks.com/blog/training-stress-vs-life-stress/
- Manage time and energy
- Optimize nutritional input
- Emphasize sleep and recovery
- What stress feels and looks like…. When things go wrong.
- Compartmentalizing stressors
- Tools for better workouts under stress
To learn more, visit our website at https://www.endurancelab.fit
Join the discussion in the forum at https://discuss.endurancelab.fit
coaching #endurancelab #podcast #cycling #running #triathlon #cyclingandtriathlonpodcast #trainingcamps #preparingforcamp #cyclingcamp #training
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Recording Date: 05/13/2019
Being a Brand Ambassador- Coaches Corner 69
In this episode, we interview
Renee Makimaa - Brand Ambassador for SOAS and BASE Performance
Questions:
1) What exactly is a brand ambassador?
2) How does it differ from a sponsored athlete like Ryf or Frodo?
3) What drew you to SOAS and Base?
4) How did you get interested in triathlon in the first place?
5) As a working mom, wife, and athlete, how do you find the balance between all of the competing demands?
6) What is your food weakness?
7) What is the one thing that gets you out the door to train on the days when you feel like staying on the couch?
https://www.soasracing.com/
https://www.baseperformance.com/
To learn more, visit our website at https://www.endurancelab.fit
Join the discussion in the forum at https://discuss.endurancelab.fit
coaching #endurancelab #podcast #cycling #running #triathlon #cyclingandtriathlonpodcast #trainingcamps #preparingforcamp #cyclingcamp #training
Send in a voice message: https://anchor.fm/theendurancelab/message
Recording Date: 05/06/2019
Caloric restriction when recovering from injury - Coaches Corner 68
In this episode, our topics include:
-
Caloric restriction when recovering from injury (02:00)
- Energy Availability Defined
- Relative energy Deficiency (RED)
- Lionel Sanders broken Sacrum - https://www.youtube.com/watch?v=2bveOtX-f3c
- https://www.precisionnutrition.com/nutrition-for-injury-recovery-infographic
- Focus on whole food anti-inflammatory diet and proper supplements
-
Article of the week: (25:30)
https://cyclingtips.com/2019/04/by-the-numbers-what-it-takes-to-be-competitive-at-the-womens-tour-of-flanders/
- Nuggets -
- 40% more power required to stay in the break than in the peloton for the first 30 minutes
- In the early climbs, the breakaway had much more steady power compared to the chaser.
- Pace only continued to steepen as they approached the final sprint - final climbs were much more aggressive as riders fought to stay with the break and the chaser fought to compete
- 13.75 W/kg for 10 sec with peak power of 15.52 w/kg to win
https://www.livekindly.co/london-marathon-edible-water-pods-plastic-bottles/ (36:30)
The London Marathon did its part in reducing plastic waste by swapping water bottles with edible seaweed water pods that biodegrade in weeks.
- Highlight Mike Pugh for completing his first 70.3 in 5:34 on Sunday
To learn more, visit our website at https://www.endurancelab.fit
Join the discussion in the forum at https://discuss.endurancelab.fit
coaching #endurancelab #podcast #cycling #running #triathlon #cyclingandtriathlonpodcast #trainingcamps #preparingforcamp #cyclingcamp #training
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Recording Date: 04/22/2019
Getting your Diet Back - Coaches Corner 67
In this episode, our topics include:
Getting your diet back on track (2:00)
Identify where your off track: Content, Timing, Location, preparation
What has changed: Less processed, how much is on your plate, meal skipping, pre/post workout nutrition
What are your goals: be mindful of an all or nothing approach, build or recover
Manage your stress levels
Create a plan: what can you do to make thing easier
Article of the week: Will wearable hydration technology change the way that we train and race? (22:30)
https://www.bostonmagazine.com/health/2018/04/12/nix-hydration-technology-boston-marathon/
Marathoners cross the finish line mildly dehydrated 80 percent of the time
Nix, a Boston-based company out of the Harvard Innovation Launch Lab, is a single-use biosensor patch with a digital interface that adheres to the skin and is worn on your hand or arm. https://nixbiosensors.com
It monitors your sweat rate and hydration status, providing actionable information in real-time.
Never give up - Amstel Gold Race. The race is not over until it is over. (32:00)
https://www.youtube.com/watch?v=sVRFYpuYkzI
To learn more, visit our website at https://www.endurancelab.fit
Join the discussion in the forum at https://discuss.endurancelab.fit
coaching #endurancelab #podcast #cycling #running #triathlon #cyclingandtriathlonpodcast #trainingcamps #preparingforcamp #cyclingcamp #training
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Recording Date: 04/15/2019
Spring Training Lab - Coaches Corner 66
In this episode, our topics include:
Spring Training Lab (01:00)
- 8-week build plan plus a race/event week, targeting athletes following a power-based plan with events that fall early in the race season.
Who is the Endurance Lab for? (10:00)
-Riders looking to maximize their time on the trainer and finding a bridge to practice skills indoors that can translate into outdoor strengths
Transitioning from indoor to outdoor training (17:00)
-https://www.trainingpeaks.com/blog/how-to-safely-make-the-transition-to-outdoor-training/
-Bike Mechanical and Training Considerations
-Run Mechanical and Training Considerations
Nutritional Considerations
First time at Barry Roubaix gravel race (30:30)
https://barry-roubaix.com/about
To learn more, visit our website at https://www.endurancelab.fit
Join the discussion in the forum at https://discuss.endurancelab.fit
coaching #endurancelab #podcast #cycling #running #triathlon #cyclingandtriathlonpodcast #trainingcamps #preparingforcamp #cyclingcamp #training
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We cover Training Camps topics including:
-
Purpose
-
Types of camps
-
Preparation/weeks leading up to camp
-
Traps for the unwary
-
Equipment check
-
Nutrition
Want to train smarter and get results? Check out the links below.
Website
Forum
Podcast
coaching #endurancelab #podcast #cycling #running #triathlon #cyclingandtriathlonpodcast #trainingcamps #preparingforcamp #cyclingcamp #training
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Book recommendations for cyclists, runners, and triathletes. These are not your "basics" list, but rather less-known books that can benefit athletes physically and mentally.
Here is the book list with links - join the discussion in the forum!
Want to train smarter and get results? Check out the links below.
Visit our Website to learn more
Join our community in the Forum
Check out our viseos on YouTube
coaching #endurancelab #podcast #cycling #running #triathlon #cyclingandtriathlonpodcast #trainingbooks #cyclingbooks #sportsbooks
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From virtual friends in Zwift to real-life riding partners, Stefanie and Megan have a great story to tell. They also share their Zwift setups, training routine, and more!
This episode is available in video format with live interview
Visit our Website
Join the discussion in the Forum
teamodz #coaching #endurancelab #podcast #cycling #running #triathlon #cyclingandtriathlonpodcast #zwift #gozwift
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Getting physical during a ride or race (elbows, pushes, head butts?) (at 3:00 min)
-
Types of energy gels and when to use/not to use them (at 13:00 min)
Want to train smarter and get results? Check out the links below.
Visit our Website
Join the discussion in the Forum
Watch us on Youtube
coaching #endurancelab #podcast #cycling #running #triathlon #cyclingandtriathlonpodcast
energygels #healthysnack #bikefuel #bikenutrition #racefood #energyfood
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-
Training and recovery tools, gadgets, for swimming, running and cycling - Are they useful?
-
Season goals and how to set up your training for A, B and C events (Annual Training Plan)
and more!
Join the discussion in the forum
To learn more, visit our website
coaching #endurancelab #podcast #cycling #running #triathlon #cyclingandtriathlonpodcast
trainingtools #foamroller #compressionboots #recovery #seasongoals #annualtrainingplan #seasonplanning
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What to eat before, during and after workouts. The coaches ask questions and our expert, Andrea Cullen, provides the answers! Some topics include:
-
Types of carbs to eat before and during hard workouts
-
Solid foods vs. gels and liquid nutrition
-
Combining carbs and protein
and more!
To learn more, visit our website at https://www.endurancelab.fit
Join the discussion in the forum at https://discuss.endurancelab.fit
coaching #endurancelab #podcast #cycling #running #triathlon #cyclingandtriathlonpodcast #workoutfood #healthysnack #healthyfood
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- All about Group rides, including:
-- Indoor Zwift group rides tricks and tips
-- Outdoor rides considerations for new and experienced riders
-- Skills and positioning
-- Why group rides are not training and how to make the best of it
-
Cutting calories and high intensity workout can have negative effects
-
How to balance calorie intake during training
-
Can eating many eggs be bad for athletes?
and more!
Join the discussion in the forum
To learn more, visit our website
coaching #endurancelab #podcast #cycling #running #triathlon #cyclingandtriathlonpodcast #eggs #caloriedeficit #grouprides #zwiftrides #gozwift #sportsnutrition
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Dr. Brad has over 20 years of practicing sports medicine and foot surgery, and it is an athlete himself, having participated in Kona IRONMAN world championship. He discusses:
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Common foot issues in running and cycling
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How to select the best running and cycling shoe
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Barefoot/minimalist vs cush/Hokas
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Using wedges to adjust cycling shoe (it's not a good idea)
-
Insoles
-
Plantar fasciitis
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"Hot feet"
-
Barefoot/minimalist vs cush/Hokas - myths and realities
-
Poor circulation in feet during cold weather - cycling
And more!
To contact Dr. Brad: http://urgentfootcare.com
Website: https://www.endurancelab.fit
Forum: https://discuss.endurancelab.fit
Instagram: https://www.instagram.com/theenduranc...
Twitter: https://twitter.com/theendurancelab
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coaching #endurancelab #podcast #teamodz #cycling #running #triathlon #cyclingandtriathlonpodcast #cyclingsgoes #runningshoes #plantarfasciitis #pronation #hotfeet
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What is "Base Training" and why you should not do it as an amateur cyclist and triathlete
-
How to get the most out of Endurance Rides
-
Maple Syrup is a great way to fuel your workouts- find out why and learn how to make your own cheap portable maple syrup energy gels that taste great
Watch this episode recorded live you YouTube
Join the discussion on our forum
To learn more about our services and for blog posts, visit our website
coaching #endurancelab #podcast #teamodz #endurance #cycling #running #triathlon #cyclingandtriathlonpodcast #workout #sportsnutrition #basetraining #basemiles #offseason #endurancerides #energygel #healthysnack #bikefood #endurance
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In this episode:
-
Top 10 nutrition challenges and suggestions to overcome them
-
How to prepare during the offseason for an event in the Spring without overtraining
-
How to get ready for a long race when there are no similar events available to practice
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Yoga and a word of caution for cyclists and triathletes
-
Our thoughts on the Top 5 2019 road bike trends from BikeRadar (https://www.bikeradar.com/us/road/gear/article/top-5-2019-road-bike-trends-52917/)
Website: https://www.endurancelab.fit
Forum: https://discuss.endurancelab.fit
Instagram: https://www.instagram.com/theendurancelab/
Twitter: https://twitter.com/theendurancelab
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coaching #endurancelab #podcast #teamodz #cycling #running #triathlon #cyclingandtriathlonpodcast #workout #sportsnutrition #yoga #newyear #healthyeating #training #gravelraces #racingpreparation
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Join Coach Flo as he chats with new member Ted Stewart and we present him with an amazing gift from his wife.
To learn more, visit our website at https://www.endurancelab.fit
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Join Coach Flo with Adam Boyko as he talks about his transformation from bodybuilder to road racer on the Team Bus.
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Join Coach Flo and Toledo Torpedo talk rubbing and racing on the Team Bus!
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Our "best" events are usually those where we felt we pushed through hard times, overcame physical/ mental pain or a personal barrier, or tried something new. What was your favorite event (in terms of their performance) this season and why?
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Can any and all carbs be used for recovery from a hard workout or event?
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Holiday training - how to adjust your schedule
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coaching #endurancelab #podcast #teamodz #endurance #cycling #running #triathlon #cyclingandtriathlonpodcast #workout #sportsnutrition #favoriteevents #overcomingpain #recovery #carbs #bestrecoverycarbs #holidaytraining
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- "Mental skills" in sports is not about being "tough" - listen why - How do you know whether your mind (and not your physical ability) is what prevents you from reaching your potential as an athlete? - What influence does social media have on our confidence as athletes?
These and other hot topics - join us! Join the discussion on our forum https://discuss.endurancelab.fit/
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coaching #endurancelab #podcast #teamodz #endurance #cycling #running #triathlon #cyclingandtriathlonpodcast #workout #sportsnutrition #mentalskills #mentalskillsforathletes #mentalgritconsulting #mentalskillscoaching #performanceandsocialmedia
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- Racing in the Winter season can sabotage your training goals. Learn how to keep your training on track by structuring your weeks to avoid overtraining. - How much time is too much to spend on the trainer? - Importance of bike fit and periodic adjustments when training indoors - What is "Imposter Syndrome" and how can it affect athletes (see also https://podone.noxsolutions.com/media/1237/episodes/127-DeepDive-ImposterSyndrome-02.mp3)
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coaching #endurancelab #podcast #teamodz #endurance #cycling #running #triathlon #cyclingandtriathlonpodcast #workout #sportsnutrition #indoorcycling #indoorracing #winterracing #wintertraining #mentalskills #impostorsyndrome #coaching #endurancelab #podcast #teamodz #endurance #cycling #running #triathlon #cyclingandtriathlonpodcast #workout #sportsnutrition
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- Progress and results from training are not linear - Measuring training progress - How nutrition can help with progress - Why taking a week off your typical training can be beneficial - Sample “maintenance” training week while away - Staying healthy - What's in your medicine cabinet? Join the Coaches of the Endurance Lab!
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cycling #triathlon #sportsnutrition #theendurancelab #trainingprogress #weekofftraining #herbsandhealth
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- Pre-training and post-workouts foods/snacks (https://discuss.endurancelab.fit/t/pre-training-snacks-post-training-recovery/990) - Winter training motivation - Strength training in the off-season - Electrolytes Join the discussion on our forum
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offseason #postrecovery #winter #motivation #endurancelab #fastedworkouts #fasadapted #highcarb #lowcarb #weighttraining #cycling #triathlon #preworkoutsnacks
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- Fueling for Fondos vs Short Races
- Traveling and training - tips for before, during and after a long trip
- Detraining in the offseason, losing fitness
- Coach Mitch and his favorite FTP test
triathlontraining #winternutrition #sportsnutrition #crossishere #firstcyclocrossseason #CXraces #fondos #timedfondos #coaching #endurancelab #zwift #zwiftnyc #offseasonnutrition
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- First Cyclocross season: Coach Theia tells her journey in 7 weeks of racing and going from 23rd place to 2nd with a Cat upgrade.
- Are "timed" Fondos races? Are they a good idea?
- Triathlon training and cadence in hilly courses, including the NYC course in Zwift
- Nutrition for the off-season, Winter and holiday season
More about Cadence in Episode 43
triathlontraining #cadence #triathloncadence #winternutrition #sportsnutrition #crossishere #firstcyclocrossseason #CXraces #chicrosscup #fondos #timedfondos #coaching #endurancelab #zwift #zwiftnyc #offseasonnutrition
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G. Mosley, accomplished Age Group triathlete, shares his views, opinions, and experiences from participating in the IRONMAN World Championships in Kona in 2018 and years prior.
kona #ironman #agegroup #triathlon
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- Gear for riding in cold weather
- How to eat and drink for cold weather rides and workouts (before, during, and after)
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- How to get through tough rides/races/workouts - mental tips - Early morning vs. night workouts - Riding in cold weather - gear and fueling and more!
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- 2018 Kona podium predictions from our coaches - Cyclocross - should you try? How is CX different that gravel races, road races, crits? How should you train for CX? - Food shopping tips Links: Coach Theia's CX races: https://youtu.be/4kmjhbfa4io https://youtu.be/HoeM1JCYYFQ Food shopping: https://youtu.be/BDbyIgho70c
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Learn about the Golden Giddyup race as we interview Damon Erb race info: http://goldengiddyup.com/
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- How to ride in strong winds, including Kona's strong winds - Recovery makes you stronger - How to structure a recovery week - Running etiquette and more! Join the Endurance Lab Coaches!
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- How to ride in strong winds, including Kona's strong winds - Recovery makes you stronger - How to structure a recovery week - Running etiquette and more! Join the Endurance Lab Coaches!
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Welcome to “On the Team Bus” where we bring you the stories and adventures of the riders of TeamODZ and friends. Each episode we will get to the riders better and hear their stories from on and off the bike. Today we are with David Bussey and we chat about his Cyclocross history and racing.
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- Why train different cadences and when to use them - Branch Chain Amino Acids (BCAAs) vs. real food, and general use of supplements in sports And more! Join the Endurance Lab coaches.
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- Reasons for withdrawing during a race or event (other than safety or injury) - Recovery is best when you move around - CBD (cannabinoid) use in endurance sports And more! Join the Endurance Lab Coaches.\To learn more, visit our website at https://www.endurancelab.fit
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- If your main events of the season are behind you…. What’s next?
- Start to plan early for the 2019 Season
- Are you eating enough to support your training and recovery?
- Cycling efficiency indoors vs. outdoors And more! Join The Endurance Lab Coaches!
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- Cheating in Age-Group/Amateur Cycling and Triathlon - Are you injured? - Taking risks, getting kicked, getting dropped - Chainline (https://www.velonews.com/2018/08/podcast/tech-podcast-ep-7-what-is-chain-line-and-why-does-it-matter_476131) And more! Endurance Lab www.endurancelab.fit for more information
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- When health starts to crash, warning signs and what to do about it in cycling and triathlon training - Failure isn't necessarily a failure in training, race outcomes - Indoor trainer vs. outdoor power meter -differences and how to adjust your training and more!
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- How to come back after a long break from training - Power profiling, Zwift Academy "test" workouts, what do they mean? - Respecting the process- what it takes to achieve big goals - Air quality and deciding whether to ride outside Ashley Horner - https://www.ashleyhorner.co/ Iron Cowboy - http://www.ironcowboy.co/home-1/ Understanding Power Profiling - https://tinyurl.com/y896tv8g Todays Plan Performance Index - https://tinyurl.com/y8ql6tvz Suggested Weekly TSS And Target CTL - https://tinyurl.com/y77yqk3v Data Driven Athlete - Air quality for riding https://datadrivenathlete.com/2018/08/15/air-quality-and-cycling-when-to-ride-when-to-stay-home/
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- Hydration and nutrition for 60-90 min workouts and long endurance events/24h events - ERG vs. training skills for bike workouts - Training zones -Crit Racing at Cross Fit Games 2018 Resources: Workout Hydration - https://blog.skratchlabs.com/blog/hydration-science-and-practice -24hr Workout Hydration strategies - https://www.hammernutrition.com.au/how-to-fuel-for-a-24-hour-mtb-ride/ Crit Race at Cross Fit Games 2018: https://www.youtube.com/watch?v=-UjFL5czGiA
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- Zwift Academy as a training tool, what to expect, how to fit it into your overall plan - What is VO2 Max, and can it be improved? - Changing your goals after the season does not go as planned - How music can make you faster
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The coaches do a roundtable about racing and cover: - Week and day before the race - training, mental preparation, state of mind (including the day of) / Visualization - Race reports and lessons learned - When something goes wrong (we all had something go wrong in our last event!) - Choosing events that play to your strengths (but trying new things in the process) - Recovery- how much time off/how many easy days? - Eating immediately after a race/event and recovery (more on that topic here: https://discuss.endurancelab.fit/t/post-race-or-long-event-eating/739)
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Topics: - Wear and tear on our bikes while on our trainers - 5 Tips for Setting Up an Effective Indoor Cycling Space - Volume or intensity workouts- which is better? - Altitude acclimatization - Body Set Point and nutrition and more! Links talked about on the show: https://trainright.com/5-tips-for-setting-up-an-effective-indoor-cycling-space/ Coach Theia's indoor set-up: https://youtu.be/Uc78ieK4Lus
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- What is torque and why it is so important in cycling - Should you follow Froome's nutrition plan? And more! Links talked about on the show: https://www.bbc.com/sport/cycling/44694122 https://www.bbc.co.uk/programmes/p06ctplq
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- Comparing yourself against others - How do you know if your training is "working" or if it is "good for you"? - Bike handling tips - Energy foods for endurance cycling And more!
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- Finding your "WHY" - Should you just stick with real food to fuel your race? - Why “steady state” riding isn’t effective- cycling is not a steady sport - Mechanical failures in a race - overcoming problems Join the Endurance Lab Coaches!
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Margaret Thompson shares how she and her teammates established a Race Across America (RAAM) record for a four-person women’s team aged 60-69 of 7 days, 11 hours and 4 minutes. Chat and Chill ride in Zwift with Theia Friestedt
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- Numbers are important, but not the most important part of your training - The emotional side of injury - Is Hot Dog water the next coconut water? - Travel and training, and how different foods can affect your performance And more! Coaches Corner Episode 30!
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- How to be efficient on the bike - Why high cadence is important - Gain speed and power with neuromuscular work - Carb loading - Eating before an event and more!
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Intermittent fasting for athletes, The truth about detox, The aging athlete, Moving/travel impact on training and more!
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Training stress from VO2 does not depend on FTP. Are you fueling enough on the bike? Carbs- what and when. Back on the bike after an injury. Sportives/long rides/events on the weekends- before and after workouts.
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How to keep cool in hot and humid racing/training conditions; Importance of sleep; New bike fit/position; Side stitches during running; Post rest day racing and more!
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- Time trials: preparation and pacing - Nutrition: feeling completely exhausted after a hard ride or training session - Why is my power on the trainer different than my power outdoors? Is there an FTP difference? - Training for a long event - volume vs. intensity And more! Coaches Corner 25
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Racing as training, feeling fatigued even after recovery, group rides, when and what to eat before and more! Q&A with Endurance Lab Coaches
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Nutrition considerations for gravel events, Tapering for A, B and C events, Knee pain and possible causes, Cycling vs. running goals and where to add your runs
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This week, we discuss: Single leg drills Techniques for standing on the bike Pedaling imbalance (asymmetry): consequences and how to correct it Breathing during hard workouts and in transition during triathlons Cold feet after the swim and before the run and more!
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Racers tell their experiences at the CVR and ECrit events in Zwift! ODZ Chat and Chill with Theia Friestedt
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Causes of fatigue, including surprising factors that affect performance!
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Having a hard time following all the topics on Watts up with Power? Join us for an overview of the last 12 weeks so you can get your bearing again. The show covers a whole host of topics related to the basics of power based training, so YOU can take your training to the next level!
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- Race preparation - Running Zones: HR vs. Pace vs. Power - Cramps are not caused by lack of hydration and more! Join the Coaches Corner Episode 22!
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Losing weight and fat without losing muscle; general rules for missed workouts; fatigue; bike tools, and more!
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Combining events and racing with training; preventing overreaching in intense training periods (rest and nutrition); climbing tips; sleeping tools for athletes, and more! Coached Corner 20 is here!
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Preparing for a Century or Sportive? We discuss training and tips for event day.
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The power meter market is full of options, and it's easy to get lost in all of it! On this episode of Watts up with Power, we bring in Nate Dunn of Data Driven Athlete to hear his approach to selecting a power meter. Nate's advice is always straight forward and very practical, we can't wait to hear what he has to say!
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- Importance of training at various cadences, - Surviving VO2 workouts - How soon you should start hydrating for training sessions and events - Getting the body ready for speed work - Eating before the swim And more! Coaches Corner 19
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"Finding the right training plan can be very difficult, some might even say impossible as each athlete is so individualized. Come join us on Watts up with Power with Justin Wagner of TeamODZ as we discuss how to build your own training plan!"
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Sprints: form, indoors vs. outdoors, standing vs. seated. Multi-sport: run/walk for longer runs, getting multiple gears on the swim. Plus, hydration and pre and post-workout nutrition.
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"Once you've started to do workouts with power, and have a grasp on the basics, now it's time to start planning out your training, and managing your performance. Power data is the key to accurately and effectively pacing yourself to be at the right fitness level, at the right time. Join our special guest Taylor Thomas of Thomas Endurance Coaching as he joins Justin Wagner of TeamODZ for an in depth discussion on the topic, and live Q&A session with attendees."
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Building and using aerobic fitness, the role of VO2, and where to take your training next.
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Join the coach in the Coaches Corner as we "Freewheel" it on a recovery week and chat about taking a physical and mental break from structured training and add a talk about resetting you nutrition for less work on the bike as we add In the Feedzone to the Coaches Corner.
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Training with a power meter opens up a whole new world of data to look at, but how do we make sense of it all? Join Nate Dunn of Data Driven Athlete as he guides us through his straight forward approach to getting the most from your power data! As always, Justin Wagner of TeamODZ will be our MC and host!
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Building and using aerobic fitness, the role of VO2, and where to take your training next. Coaches Corner Episode 16
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Report from Martin Walker's 24 hr Mountain Bike Race. ODZ Chat and Chill ride with Theia Friestedt
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Fatigue, adaptation, overtraining signs, blowing up and more! Coaches Corner Episode 15
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Join us In the Feedzone as we chat about some Winter Fighting foods that can keep you immune system strong during the cold winter months from an article from Cycling Weekly.
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Join Taylor Thomas of Thomas Endurance Coaching and learn how power is used to build optimal workouts, and how to know when you should call it quits on a workout you are struggling to complete.
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Do you feel like you've hit a plateau? Not sure how to get to that "next level"? Come join Nate Dunn from Data Driven Athlete on Watts up with Power as he helps us understand the key ingredients to making progress on the bike, which can help you make that next jump!
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Are you still dragging your feet about your FTP test? You aren't alone. Come join us as we chat about FTP testing protocols, their trade offs, and effectiveness. Our host, Justin Wagner of TeamODZ deep dives on the topic, and gives a glimpse into the various testing methods that are used. What method do you use?
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Drinking and/or eating your electrolytes New, or coming back, to running Bumping your FTP for workouts and more!
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How much training is too much? How can I tell if a certain training block is going to push me past my limits? Join Justin Wagner on Watts up with Power as he takes a deep dive into the numbers of the Tour of Sufferlandria (a 9 day "Stage Race" put on by The Sufferfest: Complete Training for Cyclists and Triathletes) to help you understand how you can analyze a particular training load, and if it's suited for you. The content from this show is based on the amazing analysis done by Dennis Cottreau of Bereda Training in this article https://www.beredatraining.com/2018/02/08/tour-of-sufferlandria-
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Interview with Eric Schlange from Zwift Insider in this week's ODZ Chat and Chill ride with Theia Friestedt!
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Join us for In the Feedzone 48 as we chat about how hot drinks can help you perform in your cold-weather workouts and races from a great article at www.precisionhydration.com
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You've heard people talk about training with power, but what does that really mean? How is that different than using heart rate? Why would I want to train with power? Join our special guest Nate Dunn of Data Driven Athlete on Watts up with Power as he discusses the topic with our host Justin Wagner of Team ODZ.
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Bouncing back from a recovery week or fatigue, fueling for each type of workout, swim technique, purpose of strength/low cadence on the bike, and more!
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Join us to get some tips on fueling for your winter training rides as we cover a great article from cyclingweekly.com. You can see the compete article at http://www.cyclingweekly.com/news/fuel-properly-for-winter-cycling-32390
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Missed workouts, doing workouts outdoors, hungry on recovery days, and effects of caffeine in endurance sports. Endurance Lab Coaches Corner 012
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What exactly is an annual plan? Why would I need one? That all seems like too much work, why shouldn't I just shoot from the hip? These are exactly the type of questions that we'll be answering in this episode of Watts up with Power. Join Justin Wagner of TeamODZ as he brings in special guest Dennis Cottreau of Bereda Training to deep dive into the process of annual planning.
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Join us for a great conversation about 7 ways to not overeat during the winter brought to us by an article from Bicycling Magazine.
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Gauging improvement, HR training, back on the bike after a break.
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Having a hard time following all the topics on Watts up with Power? Join us for an overview of the last 12 weeks so you can get your bearing again. The show covers a whole host of topics related to the basics of power based training, so YOU can take your training to the next level!
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Frank Garcia talks about the CVR Work Cup and League - Chat and Chill ride with Theia Friestedt
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Single-leg drills, using supplements and the importance of sleep. This an dmuch more in this week's Coaches Corner!
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Are you in the market for a power meter? Are you confused by all the options, and aren't sure which is right for you? Come join our Watts up with Power host Justin Wagner of Team ODZ as he reviews the Power Meter Buyers Guide from DC Rainmaker and answer your specific questions live.
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Special guest Andy Jackson discusses how he was able to achieve world records and many wins while managing a busy career outside of cycling.
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Preparing for a longer workout, standing on the bike, and a deeper dive into SST. Coaches Corner 009
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Join us for some great tips on how to eat and drink in cold weather from a great article from CTS coaching.
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Balancing workout load and tips for staying healthy. Overall training stress comes not only from bike workouts, but also strength training. Getting the skills and the body primed for harder work as season progresses. These and more as the Coaches discuss this week's hot topics!
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Tune in for In the Feedzone 44 as we explore Iron Deficiency, Anemia and Endurance Athletes from a great article at trainingpeaks.com
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Our greatest learning opportunities come from analyzing past experiences, which is why performing a Season Review is so beneficial. Come join for another episode of Watts up with Power as our host Justin Wagner of Team ODZ brings in special guest Taylor Thomas of Thomas Endurance Coaching to talk about performing a season review.
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Great conversation about a recent article from trainingpeaks.com about how to avoid getting sick while training.
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Join the Coaches of the Endurance Lab as they chat about the importance of dynamic strength workouts, recovery intervals at low SST and a mental body check from Coach Last at Mental Grit Consulting.
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"Finding the right training plan can be very difficult, some might even say impossible as each athlete is so individualized. Come join us on Watts up with Power with Justin Wagner of TeamODZ as we discuss how to build your own training plan!"
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In this episode we cover how you can "Survive the Holidays with 5 Quick Tips for Healthy Eating" from an article from trainingpeaks.com. Here at the topics that we covered: -Not changing your normal diet -Eating prior to arriving at a family or social gathering -Avoid drinking calories -Developing an eating plan -Not being afraid to indulge—a little! https://www.trainingpeaks.com/blog/surviving-the-holidays-5-quick-tips-for-healthy-eating/
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Join the coaches from the Endurance Lab as the wrap up week 2 and hit the hot topics in the Endurance Lab Forum. Topics of the week include: - Importance of Sweet Spot work, High Cadence work, more off-the-bike strength variations, including our new daily workout routine. - Understanding the metrics from Trainingpeaks including TSS, Normalized Power and Intensity Factor. - Indoor cycling maintenance tips for your paincave.
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What if my power is just average, do I need to worry about normalized power? What exactly is the difference between average power and normalized power? Join our Watts up with Power host Justin Wagner of TeamODZ as he gives a deep dive on the topic and answers your questions LIVE.
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ODZ Chat and Chill 7 Zwift Academy winner Tanja Erath shares her journey
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ITFZ 041 Weight Loss During Base Training
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2017-12-15 Coaches Corner 005 - High Cadence, DOMS and Recovery
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We’ve all heard people talking about “peaking” for an event, but what exactly does that mean?
Join Justin and special guest Taylor Thomas of Thomas Endurance Coaching @TEC as we discuss the topic!
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ODZ Chat and Chill 006 Stay fit while traveling! with Ken Seifert
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Ride with the coaches while they answer questions about the new lab.
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It’s a fact that several of the worlds very best Time Trial athletes don’t race with their power meter, and instead rely on rate of perceived exertion (RPE). What exactly is the right balance between these two? How does one get to the level of being able to “feel” you effort almost as accurately as your power meter?
Join me with special guest Nate Dunn of Data Driven Athlete to deep dive on this topic!
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ODZ Chat and Chill 005 ride with special guest Tom Danielson
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ITFZ 39 as we chat about what your Nutrition should look like
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Coaches Corner 004 - Transition phase, Offseason, and December Lab
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Charts and graphs don't mean much unless you can extract useful and actionable feedback from them. So on this episode of Watts up with Power, our host Justin Wagner of Team ODZ and Mountain View Racing provides in depth analysis of a few important analysis techniques.
Wanna see a previous episode? Find them easily on our revamped archive page: https://www.teamodz.com/watts-up-with-power/archive/
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Chat and Chill 004 Team Worlds recap and more!
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Join us LIVE for In the Feedzone 40 as we revisit staying hydrated on the bike or re-hydrating after a long thanksgiving holiday with the family
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Weaknesses, we all have them. We just hope our competition doesn’t know them! In this episode of Watts up with Power, we bring Taylor Thomas of Thomas Endurance Coaching to deep dive into determining your strengths and weaknesses from an objective standpoint, and then discuss wether or not you can train your weaknesses to become your strengths.
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Join us for In the Feedzone Episode 39, as we revisit if your fueling enough while on your bike featuring an article by Data Driven Athlete
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Coaches Corner 3: Womens Lab Wrap up, Tapering to the Team Worlds Race and the future of the Lab
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Quite possibly the most dreaded aspect of cycling, the FTP test is crucial to having effective power based training sessions.
Join Justin Wagner of Team ODZ and Mountain View Racing as he takes a deep dive into the FTP test and why it is so important. The second half of the show is dedicated to answering YOUR questions.
Come prepared to learn!
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ODZ Chat and Chill 003 ride with special guest Tom Danielson
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Join us In the Feedzone to find out what the proven cure for muscle c
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So you recently got a Power meter, now what? What are you supposed to do with this new number anyway?
Join Justin Wagner from Team ODZ and Mountain View Racing as he brings in special guest Nate Dunn from Data Driven Athlete to give his insights on how to get up and running with your new power meter.
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ODZ Chat and Chill with special guest Shane Miller (aka Lama)
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ITFZ 036 - How to minimize alcohol-s effects on your waistline
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ODZ Chat and Chill with special guest Leah Thorvilson
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Grab a seat, sit back and enjoy the FIRST Episode of The Endurance Lab Coaches Corner!
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TeamODZ SkillZ and DrillZ Ride - Controlling your position
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ITFZ -Which is More Important Pre- or Post-Workout Nutrition
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WUWP - Why train with power Taylor Thomas Perspective
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