W/kg Myths, Specialty Training, Ultra-Endurance, and More

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W/kg Myths, Specialty Training, Ultra-Endurance, and More - Ask a Cycling Coach 364

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Күн бұрын

Power-to-weight ratios are a helpful indicator of performance potential, but they can wreak havoc on athlete’s expectations and mental state. Join us for a deep dive into why W/kg may not perfectly represent your potential, as well as discussions on the point of Specialty Phase training and how to use it, how to pace hilly ultra-endurance events and more!
TOPICS COVERED IN THIS EPISODE
0:00 Welcome!
0:06 Introduction
1:22 Maintaining traction on steep and loose climbs
33:01 The best cycling kit options to own
51:26 Why the Specialty Phase of training is important and how to use it
1:07:14 How to know when you shouldn’t do a workout outside / tips to hit your power targets outside
1:19:48 What w/kg do you need to be competitive
1:58:51 Pacing Ultra-Endurance events with lots of climbing
RESOURCES MENTIONED IN THIS EPISODE
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ABOUT THE ASK A CYCLING COACH PODCAST
Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.
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Пікірлер: 42

@terryprime9428 2 жыл бұрын

Timmerman Gravel Fondo in Spokane has to happen! Recommend Patrick Bulger with Packfiller events to run it. On a side note, I rode Last Best Ride with Chad (momentarily) last year. Spokane could host an even better event!!

@tlyons4758 2 жыл бұрын

I would definitely participate in a Spokane Gravel Event. Would be a great area for it.

@philadams9254 2 жыл бұрын

1:54:51 - No, it's not being worked on. I asked on the wattage group about it because the numbers for world class should have been updated due to Wiggins, Contador and Thomas, but haven't been.

@adamzoller950 2 жыл бұрын

Spokane event would be awesome! We need more racing in this area.

@AH-hp5si 2 жыл бұрын

With respect to Dom's question. One way to look at it is "how many people even think about racing? How many of those actually pin a number on and show up?" Of course the fitness will be high! That said, It sounds like the events he's asking about (gravel, Fondo) are free for all mass start events. To be "competitive" as he puts it in that type of event is harder than racing USAC sanctioned category racing. In USAC you gravitate to your fitness. In a Fondo you might be up against 6w/kg pros 1600w sprinters and double century riders who have never measured their fitness. It's a tall order to be at the front of that field. The other thing I've noticed is the bell curve seems to narrow as you age up. What I mean is that as I moved up age categories, there are fewer less fit riders. Makes sense, if they are still racing into their 50s, they are doing it because they're still competitive. On a personal note 4w/kg is enough to be in the mix in masters cat 3 road, cross and cat2 xc esp on a hilly course. So I suggest racing category type events instead of mass start free for all's. If you can find a local team even better.

@timothyhall2256 2 жыл бұрын

Nate. Could also show adjusted FTP based on elevation, in addition to age. I train at 7000ft+ and feel amazing at sea level by comparison.

@brandonsandmaier4656 2 жыл бұрын

The metaphorical bit was fantastic!

@out_spocken 2 жыл бұрын

Re: clothing. Merino wool jerseys! like the Rapha club ones. Breath during summer so unless it's a hot day you can get away with it. And during winter they are bloody amazing. That and a windproof gilet will generally keep my torso warm bar the coldest days. The added benefit is it isn't synthetic so it doesn't smell if you're on long rides. Heck...even just dumping them on the floor overnight if you are zonked, you won't wake to a smell...at all.

@PacificMtn 2 жыл бұрын

Yes yes yes to a Chad-designed gravel event in Spokane. I’m in Seattle, I’d be there for sure.

@jeffstucky6010 2 жыл бұрын

Love the idea of enduro format!

@KipsanBeck 2 жыл бұрын

Nate top tips.... Killing people with swords, eating gravy, year round cake cooking and how to frost cakes. So much to unpack hahaha

@TrainerRoad 2 жыл бұрын

He's a master with words! haha

@JeuneCyclisteDynamique 2 жыл бұрын

What type of cake do you recommend baking to reach 5W/kg? 🤭

@gwmtnbiker 2 жыл бұрын

Spokane Event??? I’m in!!! Live in nearby Yakima, Wa. There’s a local group called Gravel BrainTrust. They are brilliant with routes and promotion stuff.

@tchallalemou5307 2 жыл бұрын

@Nate - Please do add in some Peloton improvement type feature that you mentioned in the w/kg section.

@kylemorgan3399 2 жыл бұрын

A trainerroad event would be awesome. I haven't personally taken the opportunity to do their rides, but Vicious Cycles puts on a lot of gravel rides/fondos that I think are fairly popular and they are based out of Ephrata. Maybe you could collaborate with them?

@jeffstucky6010 2 жыл бұрын

Great discussion! It feels like Nate is right, it's about distributing as much weight as possible on the rear tire and effectively pressing that loose gravel into the surface below it. Much like using sand on ice. Sign me up for the Timmerman gravel race! I'm in Seattle area.

@brianwinstanley121 2 жыл бұрын

Yes Nate. Add a age weighted percentage or WAVA Rating to TrainerRoad.

@nickwiarda4022 2 жыл бұрын

Yes to Spokane! Do it!!

@fujiwara1986 2 жыл бұрын

@chad look up the midnight century. Classic Spokane gravel ride.

@Richz2 2 жыл бұрын

I don’t think the Alpecin-Fenix rider did anything to risky, he only briefly took his hands of the bars, the rest of the time he had one on the handlebars.❤️

@Tattersail 2 жыл бұрын

Regarding wkg in the flat: can a lighter rider generally hang in the draft of the bigger riders when they're not actively trying to snap the elastic, or is even their steady tempo/sweetspot tough to survive on their wheel?

@Cokecanninja 3 ай бұрын

I want a race with beer at the aid stations and your BAC at the end gets subtracted from your time!

@herbsmith21 2 жыл бұрын

Isadore for some amazing merino wool!!

@timtaylor9590 Жыл бұрын

i dislike raphas pro stuff, the cuffs cut off circulation and itch on their short sleeve jerseys, the bibs' chamois isnt great its a larger pad (likely one size pad on all sizes) that goes up the lower back too high, its not dense or thick enough, leg grippers dont work, overall fits too loose but the straps are too short/ tight essentially built for a short heavier person, i could go to an xs but the straps would be even tighter around my shoulders. the brevit jerseys' collar doesnt stretch at all so it chokes me. the only thing i like of theirs is their aero jersey.

@JeuneCyclisteDynamique 2 жыл бұрын

Hi TR Team! Regarding the relevance of critical power testing, I feel that all the max efforts I perform on purpose during a testing session overestimate the performance I can produce in a race and skew my power profile towards something that I am not in a typical racing scenario. For example, I am pretty good on 1 min fresh, but complete garbage after 2hrs of racing. My "test-generated" power curve has me identify as a puncheur, while on race day, I am better as a breakaway/long range attack type of guy. Have you had a similar experience with you own testing?

@TrainerRoad 2 жыл бұрын

Isolated testing protocols can have some shortcomings, hence AI FTP Detection that looks at the full scope of your training and fitness! ;)

@chrisd5986 2 жыл бұрын

Are you guys able to do a section on what y’all think about Wahoos 4DP FTP test and how accurate it may or may not be?

@TrainerRoad 2 жыл бұрын

Probably not! Our efforts are going to be focused on AI FTP Detection and mitigating some of those shortcomings of ALL isolated testing protocols. :)

@mediumvoltage 2 жыл бұрын

@Jonathan, can you please let us know what Rapha vest you've got? I like the sound of the mesh back :)

@TrainerRoad 2 жыл бұрын

It looks like they’ve updated it to not have the mesh back, but it’s the Pro Team Insulated Gilet www.rapha.cc/us/en_US/shop/mens-pro-team-insulated-gilet/product/PIG02XXBBK If you just want the mesh back, the Pro Team Lightweight Vest has you covered www.rapha.cc/us/en_US/shop/mens-pro-team-lightweight-vest/product/PLW06XXBLW

@ngergeo 2 жыл бұрын

"More Faster" - TrainerRoad

@nhorning 2 жыл бұрын

Love the podcast. However, it is super distracting to hear the typing on the computer keyboard while someone is speaking. I listen to lots of other podcasts and they mitigate the noise. Don’t believe me? Just listen at 1:27:00. It’s horrific. Again, I love the content. Just step up your recording tech.

@TrainerRoad 2 жыл бұрын

We're aware, and making some hardware changes to help address this in the future. Sorry for the trouble.

@joshuah2291 5 ай бұрын

The Chad Gear

@TimothyM 2 жыл бұрын

1:05:19 that coordination

@TrainerRoad 2 жыл бұрын

TWINZ

@IamCredit 2 жыл бұрын

I think it would be great to be able to enter your w/kg and receive your percentile vs All users All users with the same sex All users with the same sex and age group It would be great to see yourself climb up the percentiles over a training block or season.

@messi9991 10 ай бұрын

Just me or is the volume of this episode really low?

@gmanson68 2 жыл бұрын

you guys obviously ride in warmer climates ! no talk of overshoes, bib tights, winter jackets, rain jackets , buffs etc etc

@mullrump2 2 жыл бұрын

THE MOST IMPORTANT GRAVEL RACE.... My name ideas...I have several....in no particular order....Ahem.... Chaddy Roubaix Dirty Chadza Chadstel Gold Race Milan Chadrimo La Chadenne Giro di Timmermandia I'm out....Mike drop...🤪

@pauljohnston7522 2 жыл бұрын

Pebbles with chad 🍻🪨