Training with Power – Hunter Allen

Coach Hunter Allen joins us to share the latest in training for cycling with power. This is a deep dive into cycling training and pulls from the new 3rd edition of Training and Racing with a Power Meter.
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

SG-cover shred girls cover

Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

Social and Links

 


TOPICS AND LINKS FROM TODAYS SHOW:

What is Hunter Up to?

New Power Metrics – Can you take us through a couple of the metrics? ( mFTP , FRC and TTE?) 

  •   WKO+ = https://www.trainingpeaks.com/wko4/
  • Coggan Power Levels ( zones ) over FTP not everyone the same
  • Power Profile – Phenotype
  • mFTP – power quasi steady state ~1hr
  • FRC – Functional Reserve Capacity (anaerobic capacity, vo2, Pmax ) work above FTP (in kilojoules) *like a NOS button*  14.2 … move decimal for 1400 watts for 10 sec or 20sec for 700sec ***recharge back under FTP – understand depth into strengths and weaknesses — fatigue = lower
  • Pmax – Neuromuscular power (ability to contract quikly and with most force) –> this is one pedal stroke (left/right) NOT 1 second (due to sampling error)  – test 3 small/big ring sprints
  • TTE –

The book has some new plans and workouts focused on raising FTP … any secrets you can tease?

  •  triathletes – swim and run
  • masters  – time constained = workouts sweet spot w. bursts – 2min sweet spot then burst at 120sec for 30sec (for 20-40min)
  • how to peak

The Art of pacing – How can power meters be used more effectively to pace triathlons and steadier distance cycling endurance events?

  • goal of bike leg to go as fast as you can and still run as fast as you can (not walk?)
  • slow pedaling  – force affect run
  • quadrant analysis  –
  • Methods to test power duration and pinpoint weaknesses in a variety of race distances ( Do you find that many athletes end up with a TT profile?)

LISTENER QUESTIONS

Hey Peter, excited to listen to the latest CA pod! My question revolves around having a powermeter on one bike (or an indoor trainer, as most folks do now). If you have a handful of bikes and only one with a PM, how does this play into logging trends in fitness over time? TSS will almost always “read” higher than hrTSS for anything but a TT-like effort. How do you consolidate both to make it useful information?
  •  use other factors as well (HRV)

SOCIAL

Advertisements

Imposter Syndrome, Training in Race Season + Bunny Hops

Today we discuss your questions:
– Dealing with Imposter Syndrome at races/events
– How to train during race season?
– How to figure out what to do with all the Pro ‘advice’ and studies?
– Bunny Hops?
imposter syndrome, race season week planning + bunnyhops
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

SG-cover shred girls cover

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

TOPICS AND LINKS FROM TODAYS SHOW:

1) First races of the season for us!

—> any lessons?

2) Shred Girls – Molly’s New Book is OUT!

3) Molly has been on podcasts – check them out!

 

3) Imposter Syndrome

That feeling when you race with people that have better results/finishes/higher category.. I think. “what am I doing up here?” Or “I shouldn’t be up here”..
What, if anything besides thinking positively, can I do about this?

4) How to Train during race season?

 – Now that we’re into the racing season I have no idea what I should be doing between races and to maintain fitness
recovery and not to many races!

5) Should You Do What the Pros Do?

I’ve been reading a lot of pro training and nutrition diary articles lately—should I follow their plan?
  • What is Your Point A and Point B ? (where are you now, where do you want to go)
  • You are likely not at zero – you have experience – train for an extended time!

6) I’ve been having trouble figuring out bunnyhops, help!

7) Molly has been on podcasts – check them out!


Shred Girls is now out – on Amazon or at Your Local Bookseller

Advice from 5 Amazing Female Athletes

Today’s episode shares top advice from top female athletes:

Katarina Nash – Structuring your year and finding balance by mixing your focus

Hannah Rae Finchamp – Getting over ‘Perfect ” Shed that expectation that everything is going to be perfect.

Kate Courtney – Conquer new obstacles, ride your own pace and fueling.

Danelle Kabush – Goal Setting and Visualization

Ellen Noble – How to look at a bad race, setting process and outcome goals

If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

SG-cover shred girls cover


Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

Links to the full episodes used in today’s episode 

Katarina Nash – Structuring your year and finding balance by mixing your focus

Hannah Rae Finchamp – Getting over ‘Perfect ” Shed that expectation that everything is going to be perfect.

Kate Courtney – Conquer new obstacles, ride your own pace and fueling.

Danelle Kabush – Goal Setting and Visualization

Ellen Noble – How to look at a bad race, setting process and outcome goals

 

MTB Stage Racing + Gravel Grinding – Geoff Kabush

Professional Mountain Biker Geoff Kabush joins the podcast for a second time to talk about training for different events, MTB Stage Racing tips, Gravel Grinding strategies (DK200!), Beer+Pushups, how we should deal with doping and finally on what keeps him training and racing over the years (hint: Fun, Community, Challenges)
Geoff Kabush on MTB Stage Racing + Gravel Grinding
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

click-to-pre-order-now-coming-5.7.19


Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/


TOPICS AND LINKS FROM TODAYS SHOW:

Past Episode with Geoff Kabush on Consummate Athlete

GK update-

 where are you and what are your big projects this year?

Training – changes from xco days?

– Curious if you have stopped doing anything as you have shifted a bit away from xco
– Anything different in terms of intervals or volume you do ahead of a XCO vs. Enduro vs. stage racing?
– Importance of breaks and recovery –
– How soon to train after race

 Altitude racing and training?

–  careful  pacing careful training- altitude help link
– be healthy

Gravel bike setup

– HEAT
– Tires (type/pressure/width), bags/food carrying
– Dirty Kanza
– Breck then spd gravel

Stage race MTB – tires, gear/bags,

         – food/calories per hour you use?
             –  pack –>
                      –> simple –
                      —> Gameplay

Doping

      – Geoff Tweet on doping? (tweet post about Betsema)

What Keeps You Going? Setting Goals?

 – Goals – How do you think about goals at different events now?
               – e.g. Sea Otter where you have sprinted for the win in the past versus racing for a (Still very impressive) 10th last week?
                      -> Starting on 2nd and 3rd rows … different strategy?

Find Geoff Kabush at your Events this Summer (or on the Internet)

Post-Race – Goals, Expectations & Next Steps

Today we field a couple of questions about dealing with post race feelings. How to prepare for a great post-race, what to pack in your post-race bag, how to take information from a Great (and not so great race) and common-pitfalls like changing everything after a bad race.
Post-Race—Day of, Week of, and Resetting for the Season
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

click-to-pre-order-now-coming-5.7.19


Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

Topics and Links from the show

Post-Race

Day of

-setting up for good post-race
-immediately after
-night (meal, reflection, bike/kit)

Week of

-journal
-recovery
-active recovery

and Resetting for the Season

-good race
-bad race
-should one race change season goals/outlook?
Episodes Mentioned

Life is a Marathon – Matt Fitzgerald

Writer Matt Fitzgerald returns to the show to discuss his Memoir, ‘Life is A Marathon’. Set around 8 marathon races where we meet runners for whom running serves different purposes. The more personal aspect of the book is Matt’s own relationship to the sport–and how it helped him overcome his own struggles and cope with his wife Nataki’s severe bipolar disorder.
Life is a Marathon: A Memoir of Love and Endurance is available now–https://amzn.to/2FIrULK
life is a marathon
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

click-to-pre-order-now-coming-5.7.19


Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

Social and Links


TOPICS AND LINKS FROM TODAYS SHOW:

why write this book now?

Writing other books and running while going through all of this with your marriage? As you wrote How Bad Do You Want it, were you thinking about this book?

Harder or easier to write this one compared to your past books? Was the writing process different for this Memoir?

sport–and how it helped Matt overcome his own struggles and cope with his wife Nataki’s severe bipolar disorder.

A lot of the races seemed to be poorly marked or you got bad directions?

Favorite of the 8 marathons?

Best story during a race in the book—give us a teaser!

Most interesting person you met along the way and put in here?

p123 the reality show with the chainsaw and the cyclist GF: is it bad that all I could think was how much that cost?

admittedly reading this puts into even sharper perspective how much you’ve written over the years. How? What’s next?

you keep coming back to “the person I want to be”—can we ever get there really?

what did you learn in writing this book? obviously, you learned a ton since that first 5K in the introduction, but was there anything that became a lot clearer in the process of actually writing?

MTB vs. Road bike, skill of fueling, saddle sores, ankle mobility

Q&A Episode

  • MTB on the road for training?
  • Getting through base training without a saddle sore?
  • Tips for getting good at eating/drinking on the bike?
  • Tight calves—help!

MTB vs Road Bike; On-Bike Hydrating + Saddle Sores

If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

click-to-pre-order-now-coming-5.7.19


Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/


TOPICS AND LINKS FROM TODAYS SHOW:

 MTB on the road for training?


Getting through base training without a saddle sore?


Tips for getting good at eating/drinking on the bike?

 –

Tight calves—help!

Workout Timing, WTF is FTP, pre-race meals – Q&A

Q&A on the Consummate Athlete
 – pre race meals?
 – when to strength train if on same day as cardio workout?
– Late Night Training and sleep?
 – FTP
 – Most important training metric
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

click-to-pre-order-now-coming-5.7.19

Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

TOPICS AND LINKS FROM TODAYS SHOW:

Shred girls events

– See www.shred-girls.com/joyride for the launch party

One thing – Peter Pour Over 

              – Molly Tumeric Latte (or golden milk) 

Go-to pre-race meal?

How do I set my FTP?

How should I combine strength and bike workouts for best effect? (Concurrent , ordering workouts)  + NIGHT TRAINING 

Most important metrics to consider with bike workouts and tests 

What to do before and after a gym sess?

Real Life Consummate Athlete – James Slauson

Today we interview one of our listeners to find out how incorporating more movement and sports into his life has changed his health and fitness. James Slauson MD is a doctor who has been a supportive listener of our show and truly a consummate Athlete. As a busy doctor and life-long endurance athlete, we can all learn from his experiences finding balance and health within a hectic and successful professional life.
james slauson
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

Shred Girls the Book – A Middle-Grade Young Adult Fiction Book 

click-to-pre-order-now-coming-5.7.19


Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

TOPICS AND LINKS FROM TODAYS SHOW:

running for a tight schedule working as a Doctor

frequency of training

hrv4training app – quantify

zombiesRUN app

= https://itunes.apple.com/us/app/zombies-run/id503519713?mt=8

diet – nutrition research

Making changes in your life/behavior

– dramatic changes – not huge tweaks –

Quotes by James!

The Game of Life = which you can’t win, but should play

2 Most Important Books

**shift work, night work as a risk for health (WHO isolated) –

family genetics – maybe just family environment

Becoming a Climber, Bone Density, Can Cycling Be Eco-Friendly? – Q&A

Today we discuss listener questions:
– How to reconcile Sports and the Environment
– Low Bone Density … what now?
–  Prepping for a Hilly Race … How and When should I start? + how to shift!
–  Sleeping less than 6 hours
becoming a climber, bone density + eco-friendly racing
If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate  Or by pre-ordering Shred-Girls – Molly’s Latest Book available for Pre-order Now!



———————————————————————————————————————————

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE

———————————————————————————————————————————

———————————————————————————————————————————

Pre-Order Shred-Girls – Molly’s Latest Book! 

click-to-pre-order-now-coming-5.7.19


Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/
——————————————————————————————————————————–

TOPICS AND LINKS FROM TODAYS SHOW:

1) Katie how can we be both eco-friendly and optimize for sports?

  • See https://www.bbc.co.uk/news/health-46865204  I’m really curious whether/how these recommendations work for athletic diets.  * In general, how can athletes minimize their environmental impact? Biking instead of driving is easy, but are we negating it all when we fly around the world to race? Or all the gel wrappers?
  • pro-tested, pros closet, thred-up for 2nd hand gear, buy used bikes
  • carpool to races/race local — why do we obsess over the big races like Leadville when locally, there are options that will likely be more fun!

*LINK TO MOLLYS ETHICAL EATING PIECE IN OUTSIDE—we buy the whole side of beef. full cow, for example. grow your own, even in an apartment, w stuff like cilantro, tomatoes; buy seasonal

2) Erica Asks about Bone Density

Studies

3) I’m targeting a hilly race in July and am relatively new to training, should I be focusing on climbing?

 – shifting
 – standing
 – speed and coordination – become a great cyclist in your ‘base’. Can specialize as race approaches a bit more

4) Sleeping less than six hours a night may increase cardiovascular risk

https://www.sciencedaily.com/releases/2019/01/190114144152.htm