Foam Roll? Low Cadence Intervals? Racing Super long races – April 2018 Q&A

 Today we field questions from you! Lots of cycling and endurance questions today. 
Foam Rolling?
Low Cadence?
How to go from LONG to REALLY LONG RACES
How to MTB when you can’t MTB
Should you do Early Races?

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


shred girls cover
Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions.

2017 HEALTH IQ MARCH APRIL
This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered.

WAP
The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out  www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium.

Thanks as always for tuning in. If you’re enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes. Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca.
If this is your first time listening, you can explore the rest of our episodes on ConsummateAthlete.com. You can support the show and this site by checking out our swag in the Consummate Athlete Shop.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/


Social and Links


TOPICS AND LINKS FROM TODAYS SHOW:

1) Why are we still foam rolling?
http://www.greglehman.ca/blog/2012/05/15/critique-of-foam-rolling-research

http://www.greglehman.ca/blog/2012/05/15/critique-of-foam-rolling-research

http://deansomerset.com/foam-rolling-isnt-stretching-still-important/

https://www.bettermovement.org/blog/2012/the-foam-rolling-debate – –

https://strengthcoachblog.com/2012/04/12/is-foam-rolling-bad-for-you/ – Mike Boyle

https://www.scienceforsport.com/foam-rolling/ – the science of sport

 

2) What do you guys think about all these “advanced” balance/training elements that you see on the hip social pages like Nino Schurter (youtu.be/xW-nWnl5hYk)  – is this just clickbait or is there value to elements like juggling etc.? 

3) how do mtb workout on trainer???

4) early races and damaging equipment/confidence

5) Can you talk about any science / evidence for low cadence work / muscle tension in regards to climbing on a bike? Can this be replaced with better gearing to allow for increased cadence?
https://www.trainingpeaks.com/blog/quadrant-analysis/

https://www.trainingpeaks.com/blog/3-mistakes-you-can-fix-with-quadrant-analysis-in-wko4/

https://www.ncbi.nlm.nih.gov/pubmed/28095074
Send to

Int J Sports Physiol Perform. 2017 Oct;12(9):1127-1136. doi: 10.1123/ijspp.2016-0574. Epub 2017 Jan 17.Effects of Cycling Training at Imposed Low Cadences: A Systematic Review.
Hansen EA, Rønnestad BR.

Abstract
The present article reviews effects of training at low imposed cadences in cycling. The authors performed a systematic literature search of MEDLINE and SPORTDiscus up to April 2016 to identify potentially relevant articles. Based on the titles and abstracts of the identified articles, a subset of articles was selected for evaluation. These articles constituted original-research articles on adaptation to training at different imposed cadences in cycling. Seven articles were selected for evaluation. With regard to the terminology in the present article, low cadences are those below the freely chosen cadence. The rate of 80 rpm can, eg, be considered a low cadence if effort is maximal. On the other hand, the cadence has to be lower than 80 rpm (eg, 40-70 rpm) to be considered low if cycling is performed at low power output. The reason is that the choice of cadence depends on power output. In conclusion, there is presently no strong evidence for a benefit of training at low cadences. It can tentatively be recommended to consider including training bouts of cycling at low cadence at moderate to maximal intensity. The reason for the restrained recommendation is that some of the selected studies indicate no clear performance-enhancing effect of training at low cadence or even indicate a superior effect from training at freely chosen cadence. Furthermore, the selected studies are considerably dissimilar with respect to, eg, participant characteristics and to the applied training regimens.

 

 

6) Hello! Question for your Q&A podcast. Any recommendations for someone moving up from a century to 175 miles in one day? I’m comfortable training for and fueling properly on a century ride but must admit I’m a little freaked out by the longer distance. The event is in August in Wisconsin. I’m guessing it will take anywhere from 13 to 15 hours, which is a long time in a chamois! Any feeding tips for a long day in the saddle? I need to reread my copy of Fuel Your Ride as well! I love your podcast and the Consummate Athlete ideal.

Advertisements

2 thoughts on “Foam Roll? Low Cadence Intervals? Racing Super long races – April 2018 Q&A

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s