// Key topics in this episode:
- Focus on fitness and power side of the equation first
- Train for increasing Functional Threshold Power (FTP) and increased Time to Exhaustion (TTE)
- Extensive (training to extend efforts) vs. Intensive (training to increase power at an intensity) training
- Example Workouts
- - - ClimbingRepeats: 3x8min with 4 minutes spinning between them. ClimbingRepeats are top end of threshold range, bordering on VO2 max intensity, RPE of 9/10.
- - - HillAccelerations: 3 x 8min. Efforts start at SteadyState intensity (RPE of 7/10) for 7 minutes and then accelerate to RPE 10/10 for final minute.
- - - SteadyState Intervals: 2 x 20min at 91-105% of FTP. For these longer ones, aim for the lower end of the range (91% of FTP)
- When you focus on fitness and good habits (sleep, recovery, reducing stress), body weight and body composition often take care of themselves.
- If you need proactive weight loss, aim to reduce caloric intake by about 500 calories per day through portion control.
// HOST
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
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