Mapdec Cycling Fitness Podcast: Recent Episodes
Mapdec
Cycling fitness and equipment chat that supports our gym and coaching business in the English Lake District. I talk about cycling fitness theory and strategies backed up with data from our own athletes and our reflective experience. Cyclists wanting more understanding of their training will enjoy these chats, and I think many fellow coaches will too.
Coach Kath Finn in a Podcast interview about the 2022 European Triathlon Championships in Bilbao. Kath Competed in 4 events to gain the Legend Trophy. In this podcast we discuss her preparations and experiences during the crazy week of the championships. Kath races for Team GB in Age Group Triathlon.
Watch the Podcast Here: https://youtu.be/CURASkD-dDI
Find out more here: https://www.triatlonbilbaobizkaia2022.eus
Triathlon #TeamGB #coaching #TriathlonPodcast #BilbaoTriathlon #europeanchampionship
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We talk interval training on the turbo trainer for cyclists seeking performance gains. We talk though how and why, what equipment and the intricacies of each time of interval from 5 seconds to 5 minutes, including the famous 20/40s and 30/30s.
Watch the podcast here: https://youtu.be/7iEJqHk_XwA
Learn more about us on the @Mapdec channel or the website https://mapdec.com
cycling #TurboTraining #intervaltraining #cyclingcoach
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Just watching a few of the recent GCN show videos and discussing if they do, or don't fit with our training methods and ideas. There is some good stuff in here and some things that we think are a bit odd.
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I get a bit over excited trying to describe how we are are using Moxy monitors and the SmO2 metric to help you visualise what your metabolism is doing as you exercise.
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If you follow a training programme on something like Zwift you will have certainly faced the dilemma of either reducing the difficulty of the workout or face failure to complete the duration. In this podcast we discuss this, and give some tips to help you make good intelligent decisions so that you are achieving your aims and not just achieving tired legs.
You can also view this podcast on YouTube
Cycling #Zwift #Workout
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This is the incredible story of when Paddy suffered a severe episode of Atrial Flutter & Atrial Fibrillation while swimming, his turbulent recovery and his journey to full physical and mental health.
The interview is presented here in its entirety, i really couldn't decide what to edit down. I felt like for every athlete there are words of wisdom here.
Paddy finished in the World Championships in Rotterdam in 2017, and soon into 2018 he had suffered this life changing episode. in 2022 Paddy completed the Lakesman Ironman Triathlon.
This is also available to view on Youtube here:
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Walking along and reflecting on my own fitness, and how I am keeping the training volume up with walking and cross training, while taking a little break from the bike.
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Knowing when to stop and bank the gains is the subject of the podcast. Identifying the point where you have achieved what you needed to achieve and doing anymore would be counterproductive. We cover the Stress/Strain relationship, and where Sweetspot and Polarized Training Methods fit in with reaching an effective training workout that is sustainable and meets the goals you have in mind.
There is a YouTube version of this Podcast where you can view the slides
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A video Podcast about the relationship and meaning of the terms LOAD, STRESS & STRAIN in Cycling Training. An attempt to clarify and guide the listener to better understanding the limitations of things like Training Stress Score, XERT Strain Score and Tonnage.
Find out more on our SELF COACHED CYCLIST podcast available on all channels, and via our Link Tree: https://linktr.ee/Mapdec
Cycling #Cyclingfitness #TrainingPeaks #TSS #XERT
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Whenever we prescribe easy rides to an athlete new to coaching we nearly always get some kickback, or they report their riding buddies are having a laugh at them. In this Podcast we discuss this and offer some ways to help you justify this intelligent training in your own mind and articulate the idea to other riders.
zone2 #polorisedtraining #basetraining #cycling
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You ran out of energy! What does that actually mean, what is that pain, did it do you any harm, how can you avoid it. This is a fairly scientific approach that will help you recognise the symptoms and make sense of what your body is doing. Knowledge is power, endurance is a skill.
bonking #CycleCoaching #fitness #energy
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No patronising tips and tricks, just things I would do to try and keep training on track, or mitigate loss of fitness while we suffer out the season.
hayfever #cycling #cyclingfitness
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Lazy butt muscles and how that affects the pedal stroke efficiency and your power. What is it, why might you have it, what can you do about. There is a lot of detail about how to practice your pedaling technique in this one.
Cycling #pedeltechnique #gluteAmnesia
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In this podcast an interesting conversation with our Pilates coach sparked the inspiration for a chat about paying attention to the qualitative data as much as we do our quantitative data.
We discuss the Ethnography and Autoethnography of the idea that we can assess performance of what we observe, feel and hear. We urge you to recognise and celebrate your qualitative wins more than your quantitative achievements.
Whatever your own BBW test is, maybe today is the day to identify it, and zoom out to the Marco and appreciate it.
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In this short episode I kind of summarise the conversations I have been having with folk out on rides. Just swapping how we are feeling, where we are strong, where we feel under trained, what effect our winter training... or lack of has prepared us for. I hope you find it interesting if nothing else, and please add your comments, and tell me how your training went.
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In this interview we explore the role that a Sports Therapist can play not just in injury rehabilitation, but also in the recovery from training and racing.
Vicki talks us through what types on therapist and therapy exists, what might work you for, how to be a client and communicate, what to expect and lots of great advice in using massage and other therapies as a part of your recovery.
You can book Vicki, Roger, Sarah or Verity at http://sportsrecoverykendal.com
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Exercise Recovery Methods
Mobility, Breathing,EMS, TENNS, Myofascial release, massage, Sports Therapy, Nutrition. All the things. We are essentially trying to reduce soreness, stimulate blood blow, increase oxygen saturation, replenish muscle glycogen, and de stress the mind.
In this episode we build upon the recognition symptoms and discuss various methods to actually promote a faster and more robust recovery.
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Recovery is Essential to the Build Phase of FitnessIf you are into the the build phase of your fitness planning then you need to pay attention to your recovery. One can't exist without the other. This whole month is going to be dedicated to the subject of recovery and ensuring you are at your best during the critical and tough stages of your fitness build. In this episode I talk though the methods and skills involved in identifying fatigue.
cycling #cyclingfitness #recovery
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You are at point A, but want your fitness at point B before your big event or race. Using interval training is the most efficient way there, but how hard should they be? How do you know what you are trying to achieve. We talk though the plan, do, review method of trial and error and why we use tools like Moxy Monitors, XERT and TrainerRoad to take some guess work out.
- Why Intervals?
- Build phase cycles
- Power Curve vs Event Demands
- Pincer Attack to end goal
- Speed over Duration
- How hard?
- How to ride and Interval session
- How to adjust your workouts
- Recovery
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The Post Season and Off Season is behind us, and so we detail what your Pre Season training might look like. Balancing more power focused strength training and big power intervals on the turbo. This is the season of FITNESS GAINS! The numbers are going up, the speed is building and so is the fatigue. Let's keep it on the right side of healthy and think of what we are actually training for and stay laser focused on it.
Cyclecoach #TurboTraining #Zwift #XERT #TrainingPeaks #Cycling
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We talk about the elements of fitness that build into the results you want. We talk about identifying the very foundations of your fitness from the ability to move, to the ability to endure. We give some pointers on when you should be looking to build Strength , Power and Speed in relation to your season of riding. At the end we start to open up the conversation about logging your strength activities in TrainingPeaks, TrainerRoad or XERT to ensure the software is still somewhat tracking fatigue and predicting form or freshness.
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We go through some big considerations for your training and preparation for this epic day, then break down the route. I share my own experiences and those of riders I have coached and ridden with over the years. It is not sponsored, endorsed or supported in any way. Just my thoughts.
FredWhitton
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Your Metabolism has two components. Catabolism and Anabolism. Catabolic exercise break downs proteins, fats and tissues to create energy, and Anabolic exercise builds new tissue to heal or make us stronger. How might we balance these types of outcomes to ensure maximum success. Paul suggest a basic outline of the training year with the interference between strength training and bike riding in mind.
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I want to just talk through my experiences of coaching athletes with various models and trying to match methods to mindsets. We talk sweet spot, polarized and optimized training, as well as introduce how me might integrate strength training too.
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If you are thinking of hiring a cycling listen to this. My opinion on if it might be right for you, what to expect, what it should cost. The challenges and advantages that go with having an athlete, coach relationship. As a curveball I also present the alternative. A personal trainer...
Enjoy the discussion, and let me know what you think.
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This episode builds on a YouTube video we published, and discusses the relationship between Heart rate, lung capacity and muscle oxidative capacity in cyclists.
Check the YouTube video next.
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So misunderstood, but yet so vital to life. We hate the VO2max test as much as anyone. The actual VO2max figure is of tiny consideration compared to all the other useful things we learn along the way.
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What do we mean by volume in cycling? How do we measure it, why is it important.
Then Paul has a rant about the virtue of Strength, Power, Speed.
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Building on from episode 1 we now look at how the TSS scores that come from your FTP can be visualised to help you find a healthy training balance. We also break down what a typical 10 hour training week might look like in a Polarized training model.
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In this episode we discuss what to do with your new FTP score. Maybe you just rode on Zwift for the first time and got a message celebrating a new FTP score. That's great. Now do you use it as a target or a tool?
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