Cyclocross running debate, cycling commute, tire pressure, mtb workouts – Sept Q & A

Q & A For Sept 2018 – We debate whether you need to run for cyclocross, what a structured workout for mountain biking (or off-road activities) looks like, tire-pressure and whether cycling commuting counts as training (and how to count it).
We talk about Peter’s upcoming Online Course to get you Mounting and Dismounting your Cyclocross Bike – More info and get it =>
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Show Sponsor: RLC Cyclocross Mounts & Dismounts Course – Signup for early bird discount -> Course launches Thursday, Sept 6th, 2018

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 = Shelia Tormina SWIM BOOK Peter Mentioned   Get Sheila’s new book =>

Running and Cyclocross

=> Assess movement demands -> never without your bike, never at slow speed, never on level ground or pavement
 => Assess limiters
 => work on mounts/carrys/dismounts
=> workouts like 30/30/30/30
-> walk a bit during your days (year round) and walk up the hill if you are keen
-> using strength t
” Keep in mind the UCI limit is 80 meters for a designed running section”

Tire Pressure for mtb and cyclocross

Digital Gauge
tire type, skill and terrain will vary this recommendation

Structured workouts

Sean Asks about Cycling Commuting and if it counts in training?

Thanks for all the great podcasting. I’ve got a question about recovery/commuting via bike. I commute via bike about 15 miles a day, 5 days a week, on city roads (so a lot of red lights and stop signs). I enjoy getting to work that way, but its also way more convenient. After a hard weekend of bike racing (CX+MTB), hiking or something else, I usually still ride. Is this hurting my recovery by slowing it down? or has my body accepted this as normal?
Lastly, would you generally count this time+effort in training at all? I’ve done it here and there with a PM, just to get an idea, and get anywhere from 35-50 TSS for the roundtrip. I basically try to keep the effort low whenever possible, but there’s always something that throws that off.

Molly Event at RCC!


Q & A – Travel, Sven Nys, Gaining Weight, strength and Off-Season

Keywords: Travel, Sven Nys, Gaining Weight, strength and Off-Season

Today’s episode is a Reader/Listener Question and Answer (Q & A ) Episode.

We talk about our challenges over the last month of training, the core-routine we are each doing (and Peter is using with his clients) . We discuss a Sven Nys quote on embracing your sport and how this can help the Consummate Athlete. One of our readers has been sick and inquires about gaining weight, which let us discuss some tactics for losing/gaining that have worked for us, in research and/or for clients.


crazy travel week, what we learned at crossvegas, Iowa world cups 
eat: 1 veg per meal, tons of water (see molly’s article on surviving trade shows )
Sven nys quote from Bicycling (teaser about short podcast coming up)
You have to live 365 days a year for your sport. That helps a lot. Not just for a small period. You need to have the passion from day one until the last day.
peter newsletter
Know what? Gaining weight. From coming back from illness (severe weight loss) to generally losing too much weight training.
  • give it time, body will return to ‘normal’ (ease into training)
  • protein / calories in general need to come up but consider IN vs. OUT
  • backing off training ie walking not running
  • Liquid calories (dairy, peanut butter , white rice as easy to eat lots)
  • watch starting with low cal / high nutrient density foods (ie. salad opener limits overall calories for some)
  • Molly references milk (whole milk) beneficial for DOMS from study HERE
Vince M C. asks: I would love some down-to-earth advice on getting into interval training. I’ve always just tried to maintain a pace while running, but I’m aware that interval training will yield better results. But how does one establish intervals as a beginner?
  • fartlek is the easiest way to start
  • run/walk (not just for beginners)
  • break normal route into chunks
  • track – run straits, walk corners
  • find a track workout or hill workout nearby
  • find hills
Brandon asks: strength training in the off season why, how, when. 
  • should year round
  • offseason good to start
  • infographics on performance benefits of strength

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