Join us for Episode 197 of the Ask a Cycling Coach Podcast! We’ll be covering stretching, strength, yoga and their unique effects on cycling, race selection and tactics during the Base Phase, how your commute can make you a faster cyclist, and taking your live questions.

More show notes and discussion in the TrainerRoad Forum.

Topics covered in this episode

  • Our race analysis videos are live
  • What Nate learned racing back to back days
  • What are the rules of free laps in races?
  • Are “training” races just an excuse?
  • Can you race during the Base Phase?
  • What “opener” workouts are best
  • What to do the day before a race
  • Are indoor trainers bad for carbon bikes?
  • Why is Yoga good for cycling?
  • Why is static stretching bad?
  • How your commute can make you faster
  • How to time a training camp for maximum benefit

Subscribe to the Podcast

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Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at

[00:00:00] Coach Jonathan: Hey everybody and welcome to the podcast that is dedicated to making you a faster cyclist, the Ask a Cycling Coach Podcast presented by TrainerRoad. I’m Jonathan Lee with our head coach, Chad Timmerman, our CEO, Nate Pearson, and we’re back in the studio, feels kind of nice, after a long while. We’re going to answer more of your cycling and triathlon-related questions that you’ve submitted at Continue to do that, please. It’s awesome getting a ton of questions I didn’t get through that. It wasn’t able to actually sort through all the ones that we’ve gotten since we’ve taken a few weeks off from the normal routine. But I’ll continue to sort through those and read through all of them. We appreciate you guys sending them in. We have a few things to cover before we get into some of the questions. Takeaways from different things that have been going on. First of all, a lot of people are watching this on YouTube or Facebook, which you can join us live, usually it’s every Thursday at 8AM Pacific. This week it’s on Wednesday, but you can join us on those channels. It’s tons of fun. We get to answer some of the questions you’ve submitted live. You can chime in and tell us how ridiculous we look in addition to how we sound, lots of fun stuff.

[00:01:03] Nate: He’s not joking, people…

[00:01:05] Coach Jonathan: dio, they know home back. But you can join us on that. And if you tune into our YouTube channel, you’ve probably seen that we have some race analysis videos up there featuring you, Nate’s or Pete.

[00:01:15] Nate: Yeah, so what we did is is Pete is kind of analyzing my races. I have three of them up there For those who don’t

[00:01:22] Coach Jonathan: know Pete races for team Clif Bar He’s been on the podcast plenty of times, is also one of our product managers here. But ah, he has a ton of experience at the pointy end of the country’s fastest criterium. So he’s a man to speak on tactics.

[00:01:33] Nate: Yes, he raises Ah, elite one at like the national level races and then also does when he races. You see it as a probe on that, so he’s definitely legit. So if you watch the races, I do something’s right. Something’s wrong and it’s really nice because he tells what you should do. And so you can learn a ton of things from it. And then on his race, it’s it’s kind of cool because you could see how he raced the same course. And it’s totally different, too, in the people in twos versus the force that I was in.

[00:02:01] Coach Jonathan: Yeah, and even then it’s cool because people will talk about the things he did, the mistakes he made people want to better because that’s just the nature of racing. No matter how much experience you accrue everything else, you’re never gonna have an absolutely perfectly executed race.

[00:02:15] Coach Chad: Seldom, if ever

[00:02:16] Nate: you see that in the pros too. They said I should have done this like The Matrix takes

[00:02:20] Coach Jonathan: totally. Yeah, happens all the time. Or else people wouldn’t be hitting their handlebars as they cross the line. Right? So, eh, So you can check those out there a ton of fun. We’ll have more coming up, actually, from this weekend. Because you and I racing together. Yes,

[00:02:32] Coach Chad: racing against each other sort of

[00:02:34] Nate: way. But I never

[00:02:36] Coach Jonathan: raised the same division. Yeah, on a recent night, you’re a cat Three now I am Katherine. We would insert golf claps if you’re a radio show.

[00:02:44] Nate: Thank you. Well done. Yeah, thanks. Shed. It’s very it’s

[00:02:50] Coach Chad: awesome. It’s especially how you’ve done it. Well,

[00:02:52] Coach Jonathan: yeah, and we’re going to get to that on get into the races and everything else. Actually, let’s just do that right now. Eso you raced ah road race on a Saturday and in three criteria secret Richard Criteria mes on the Sunday So the day after that, you’re going to have videos of these races where we can analyse the takeaway, just like we were just talking about. So let’s go through like the just the quick

[00:03:16] Nate: way don’t need to do a whole We’ll

[00:03:18] Coach Jonathan: get more information later for all

[00:03:21] Nate: the weight of the line. And I first had my left eye clicking, and I did that because so road race, basically. So here’s the one takeaway from this. There were two teams with, like, I don’t know, seven or eight riders in it, and this is is a cat for thirty five plus

[00:03:39] Coach Jonathan: seven or eight on each team years. Yes,

[00:03:40] Nate: exactly. And then a bunch of mixed people and break one of the road in one team that had still I think a lot of people had flats in. That was another takeaway which talk about had about seven people there. They did not chase back the breakaway, and I was sitting there waiting and I’m like,

[00:03:56] Coach Jonathan: did they not have anybody in the break?

[00:03:57] Nate: They didn’t. But it was confusing, right? Yeah, because it gets out of sight and you don’t know. And kids kind of the same far away. I think they were confused, and we was a crash before were someone broke the arm and you don’t really know you know who was there? Someone get her flat and you’re like, summing up the breakaway. But basically, my mistake was I waited too long where I was, like, two appointed, Like they’re not going to pull it back because in my heart, I was like, this team will definitely pull it back, right? Is that that? We think

[00:04:23] Coach Chad: it’s a fair assumption. Yeah, yeah,

[00:04:25] Coach Jonathan: yeah. That would be the if you’re following the book of tactics, so to speak. That would be the way to do it.

[00:04:30] Nate: So I did a bridge but solar bridge to a breakaway because

[00:04:33] Coach Jonathan: they weren’t pulling

[00:04:34] Nate: six. Axl took fifteen minutes, which is a long solo, right? Yeah. Three sixty. Normalized in the drops is just a PR for me in the drops on DH, then Ah, the breakaway were from six five, toe, three to two. And then I want to sprint Finish who’s That was cool.

[00:04:50] Coach Jonathan: Nice. Spoiled the end for people. Yeah,

[00:04:52] Nate: well, how it happens, it’s there’s there’s, um I did some good stuff in some bad stuff, so when we get analysis up, it’ll be good. And I really want to have Pete’s eye on that. How about secrets? Critz four five race. This is a good takeaway. Is Okay, so if you Yeah, it’s tricky. Everybody. Okay. Before I say this Peter Sagan at Pere Ruby, His garment bolt his own. Not just his garment bowl? No, his

[00:05:21] Coach Jonathan: His step was coming off. Yes.

[00:05:23] Nate: And he thinks it. Ever see people in the torture France where their seat post slips and the people come up? Yeah. Okay. So they have pro mechanics? I’m not a pro mechanic. My garment, it’s Ah, have a ten. Thirty. And then below is a gopro and is

[00:05:37] Coach Jonathan: on the K edge Bar Mt

[00:05:39] Nate: yet. So it’s kind of on either side. And it’s it’s in the Venjah Mount. So it’s kind of like the single bullet that comes in.

[00:05:44] Coach Jonathan: Oh, yeah, I didn’t think about that. It’s an adventure. Mounts. You really couldn’t have tightened that. Yeah, You were done Like, I mean, you can’t tighten that because you have to take your handlebars out to do

[00:05:53] Nate: that. No, you can’t tighten it.

[00:05:55] Coach Jonathan: So you can Yeah, that’s underneath,

[00:05:56] Nate: right? You could You could get to it away. Yeah. Anyways, it’s loosened up. Here’s a good takeaway when you do really bumpy road race. First, you should try it before. But afterwards, you should tighten it too, because the next day with this script that I did. It also had some really bad pavement, and that was enough to get it loose. And this thes things together, it’s so it’s so bad that if it were to come off on the screw was like halfway out and you couldn’t start it by hand. People some of the crash.

[00:06:25] Coach Jonathan: Yeah, because I mean, it’s it’s got a lot on there. You’ve got your big garment. You’ve got your Gopro hanging off the bottom.

[00:06:30] Nate: Yeah, Yeah, it’s connected.

[00:06:31] Coach Jonathan: It’s connect yet. So it’s a It’s an awkward shape.

[00:06:33] Nate: It wasn’t connected.

[00:06:35] Coach Jonathan: That’s what I’m thinking. Some walk tight would be good.

[00:06:37] Nate: Yes, we have some things. We should do that, of course, but But I’m just saying Yeah, that’s it’s good. Take away the bumpy roads. You know, these things have been fine for years, but then the bumpy road, not years. Yeah,

[00:06:47] Coach Chad: proper ball cages. Our big concern, too. So ceilings don’t notorious for that for losing bottles. Yeah, that could be pretty

[00:06:54] Coach Jonathan: has. Well, it feels like these days. Bottle cage manufacturers gonna watch betters. You know, like I know everybody talks about the king cages and putting like grip tape on there and everything else, but I use the specialized rib cage. I’ve never once lost the bottle ever. I used the Z cage on my mountain bike. I’ve never lost a bottle either. So

[00:07:15] Nate: yeah, I’m the same way. But on this at the sorry jump around but the last road race, So many bottles on the road and also so many flats on And I think, too in this day and age, going a bit wider on a bumpy road. So I wrote twenty eights on the road race on, Then twenty six is on the crate just because you can run a lower pressure and it feels better and go to bliss. I didn’t see a single person flat who was to bliss, but I really like someone in the break with three to go. He got a soft front. Are three people in the breakaway. We’re only down three people. One of the guys got a soft front tire from hitting a pothole. Oh, and then, like, right, if he has to bliss, maybe use. Who knows? Yeah, Yeah. Sorry. Okay, So jumping around here to the criterion, back to the criterion

[00:07:58] Coach Jonathan: and the loosening mountain thing.

[00:07:59] Nate: Yep. I stop. Tighten it up. The official comes over and goes, Hey, you know, this isn’t a a sanctioned mechanical. Whatever. So what? The ruling is on that?

[00:08:12] Coach Jonathan: Yeah, this is interesting. And before you get into this, we should explain, like, a free, whole free lap rule. Or I should say, like in general, and criteria mes and you’re doing this. If it happens before is a five Katy,

[00:08:24] Nate: they always say,

[00:08:25] Coach Chad: Oh, now you’ll say this menu. Everything else with five to go?

[00:08:28] Coach Jonathan: Yep. So they will announce whether it’s laps or distance. Something like that. Like they’ll say, like, you know, you can’t take a free lap from this point, and you get a free lap and criteria MZ if you have some sort of mechanical that is out of your control mean that like you’re tired, Get slashed.

[00:08:44] Nate: Yeah, something that’s not your fault.

[00:08:46] Coach Jonathan: Yet in other words, like if it’s ah, if you glued a tubular incorrectly and it came off maybe. You know, that one’s a little tricky to tell, but that’s your fault. Yep. Eso it would not count

[00:08:56] Coach Chad: for, basically, if its user error

[00:08:58] Nate: Yep. See post lips does not count as a mechanical handlebars. Handlebars are not tight. Like you should totally stop. Yes, assign them. But it does not count as a freelance free.

[00:09:08] Coach Jonathan: Another one that I’ve seen with this is dropped chains, and I’ve seen them. They’ll get their chain jammed up. That one also should not be in a situation where it counts and allows you to take a free lap. S Oh,

[00:09:21] Nate: have you seen it? Countless

[00:09:22] Coach Jonathan: times. I have seen account. I have an account. And and it shouldn’t, you know. But yeah. If you’re chain broke, for example, that would probably be something different. But then again, you, if your chain breaks, is probably user error anyway. So like, because I don’t

[00:09:35] Coach Chad: think they would trace it back to that. I think they passed. That would be considered a mechanical. And you get two free latte back in

[00:09:40] Nate: as long as you have an extra change. Yes. Wake up quick. So you pulled over

[00:09:45] Coach Jonathan: to fix this on DH, Then you talked, and then the official was there,

[00:09:49] Nate: and he said, normally, this doesn’t count. I’m gonna let you back in. So you have four or five of them before, okay? Um, let me back in. So I was thinking in my brain Ah, I didn’t know about the how the rule was anyways. And if you would have said, go off like, shoot, that’s my fault. I was going to go back in going back in bridge to a breakaway. I won the race, Uh, and I’m thinking I have my points. One upgrade, Gray, and I’m I’m trying to talk to officials seem, if I could do the three race and see if then I could get points as a three, even though I haven’t like, officially submitted yet

[00:10:22] Coach Jonathan: because you’re just like a rip roaring and ready to go after what you just want to take exactly. After the three race, you’re gonna ask him for an upgrade to the p one two

[00:10:29] Nate: way radios? Well, actually, that doesn’t count your lap down. So you better do this next race, which is a thirty five plus for five to go race. And I was like, I was such a bummer. And I I was upset, and I understand what the ruling is, but nothing I was upset about is what he shouldn’t have let me back in to do it because I did affect the race by being in the breakaway and stuff. So I don’t know what just happened. On the one

[00:11:00] Coach Chad: hand, I want to blame you for not knowing the rules, but on the other one. And official tells you this is the case. You gotta go with what the official tells you, right? Means it’s their job to know the rules better than anybody.

[00:11:09] Coach Jonathan: Yeah, there’s definitely responsibility on both sides there.

[00:11:12] Nate: I’ve been polled when I would gotten in the breakaway.

[00:11:14] Coach Jonathan: Yes. Eso should

[00:11:16] Coach Chad: have been allowed in the breakaway,

[00:11:17] Coach Jonathan: is he? It could be. Who knows when he made that decision toe say that it wasn’t that he shouldn’t have let you back in if it was because you want. And then he made that decision, but yeah, for sure. Like, if he said something and then like you got back into the race and he immediately regretted it, I would for sure have pulled you, because the point is, ah, in some cases, if you’re a secretary, um, and you have a mechanical on DH, it’s your fault. And you can’t take a free lap. In some cases, usually if it’s not consequential race. Sometimes I’ll say you can go back in, but you cannot pass a single person. You have to sit at the back.

[00:11:51] Coach Chad: But I’ve seen too many times where they just get back in and what comes up. It comes of it. Yeah, there’s no restriction. No one’s really paying that close of attention. Especially you have a big field writers.

[00:12:00] Nate: And you’re a cat five on this race, so probably wouldn’t. You just want to finish, right, because you want the point,

[00:12:06] Coach Jonathan: right? Yeah. So if you’re a five, I bet that in my mind I would’ve made sense if he said, if you’re a five. Yeah, I’ll let you back in just to give you the point. You know, they mean toe like, but on the four side of things in my mind, I would have said

[00:12:18] Coach Chad: no, but I could put you back in. Told you not to contest the Finnish. Maybe that would’ve been enough.

[00:12:24] Nate: I wouldn’t have done it, though, because I just wanted points. Sure. You know.

[00:12:26] Coach Jonathan: Yeah. Yeah, it’s tricky, but I’ve seen that. Like I said, I’ve seen that happen. It’s sea otter. One year, a junior jammed his chain going up the climb, and he dropped his chain because it’s a famous section where you’re going really hard and then you have to drop down to your little ring, usually for this really steep climb. He did that. He dropped this chain, but he just kept pedaling and trying to figure it out, and he just created a Tetris mess down by his bottom bracket. Ah, stopped, ended up getting it fixed, and then he basically waited around. And then we came back through and he jumped back in, and when he jumped back in, he totally influenced the race. It was toward the end of the race and the kid end ups just attacking up that hard climb. And then he ended up, you know, really changing the makeup of it wasn’t good.

[00:13:10] Nate: This is another on the key point that I didn’t know. That official told me. A tip for next time is if you do have a mechanical say, you have a soft tire and immediately go to the pit because if you get dangled off the back and then you go to the pit, they won’t let you back in with the paella time. Right. They’ll put you

[00:13:26] Coach Jonathan: back in with a group that you were in,

[00:13:27] Nate: and if you’re off the back and put you off the back, so don’t try to like save it If it’s if it’s a mechanical, that’s right on this race to I took off my bottle cages because I just asked Chris you from Specialized on Strada. So much information there, I said, How how many Watts does a bottle cage without a bottle have had to drag?

[00:13:48] Coach Jonathan: And it’s It’s good to note that in this case he knows the bike that we have, which because I imagine this depends on the bike and that sort of stuff. It’s at least been said that it can depend so, But he he’s familiar with this because obviously they do a lot of testing with avenge. So taking speak on this,

[00:14:01] Nate: I think, he said on average. But he said he’s not on average about five lots for the bottle in the cage. But if you take out the bottle, the cage is about half of that. So two and a half watts, I’m thinking I have to cage is still pretty significant. Yeah, I don’t need to drink during a forty five minute crit. Right? My little, My, my tool is connected to my bottle cage.

[00:14:18] Coach Jonathan: Yeah, the multi tool.

[00:14:19] Nate: So I had If I had that on there, I could have done this while I was writing because the pace wasn’t fast. I must be off the back and kind of

[00:14:27] Coach Jonathan: you to do it. Which is? Yeah, Shane, but always carry your multi tools.

[00:14:31] Nate: So anyways, uh, yeah, I didn’t I was, you know, back in the pack. We laughed a few people, so I was in last place, but you didn’t count jumped into the next race.

[00:14:40] Coach Jonathan: Should we leave That one is is because that one’s kind of interesting

[00:14:42] Nate: because that’s how I got my cat three. I think it’d

[00:14:45] Coach Jonathan: be good for people to see this one.

[00:14:46] Nate: They will still see it, but that when I won that race to Yeah, I was very chill. This is OK, Tactics wise, Miss Talk tactics, very chill race. It’s a small race, I think small races with, like, seven or anything. We had eleven people or something. I can either be extremely hard or extremely easy.

[00:15:04] Coach Chad: It’s kind of how goes, Yeah, yeah, so I’ve lined up plenty of times with small field and known att that point. I knew most of the riders were so I knew was going to be hard. But still, I’m of the opinion that when I line up with small group is going to be brutally fast, hard race.

[00:15:18] Coach Jonathan: Yeah, Almost always. Yeah. Yeah, especially when you’re dealing with, you know, a high concentration of writers that you know that you know, fast, that sorts of it.

[00:15:24] Nate: Yeah. So in this one, it means slow. I just was on the back of the pack the whole time. Then on the last lap, they were they were still going, like, twenty were here. I learned this from I think everyone just was ready for the sprint. Yeah. One guy did try to go. Tried to do some breaks, but he got pulled back each time.

[00:15:43] Coach Chad: How long and duration was race. Forty five minute, forty five minutes. They middle around for what, forty of them?

[00:15:49] Nate: No, Like the whole, like, forty for shame. You think my average power was like that’s not

[00:15:53] Coach Jonathan: racing? Yeah, exactly. That’s what

[00:15:55] Nate: I was. I was thinking because I was fired from the previous races

[00:15:59] Coach Jonathan: were. I’d actually son,

[00:16:00] Nate: even a group, but okay, taxes. Why? So if it is slow like that, we learned from Pete. He’s a lot of views on this. He called in one of the videos, the sprinters Gap. But basically, what I want to do is springing into field early. Get a gap onto a flyer, established the momentum, yes. So as the group’s going twenty on a straightaway, I gap the field,

[00:16:19] Coach Jonathan: so you drop back a bit.

[00:16:20] Nate: I drop back, right? Looks like I’m getting dropped. But then I start sprinting into the pack and actually did a wrong I spent in the side. That is like, No, I got to go into the pack. You sprint into the pack so you can get a draft

[00:16:29] Coach Jonathan: not amongst the people, but meaning that you come of directly behind

[00:16:33] Nate: exactly so that it’s not wait. He’s not bowling for Master’s racer. But anyways, that’s Ah, that’s a strategy. And that’s what can happen in any. It doesn’t have to be the last lap. Anytime the fields going slow, you could do this, and that made it so that when I was going past the field, I was going like thirty three, and they’re going twenty one, and that makes it extremely hard. So

[00:16:56] Coach Chad: a gentler, less wasteful way to wind up speed, too, because if you stay with that group and just spring out of it, you have to have a really strong jump and you get on it really hard. Whereas you got to go back, wind it up, gradually carry atanas speed by these guys, which is hugely discouraging.

[00:17:10] Nate: But that’s exactly right, because I wanted a whole lap, which was like a minute in twelve seconds or something, So I wanted a whole lap of energy. And if you sprint really hard, it’s hard to hold it for a minute.

[00:17:19] Coach Jonathan: Oh, yeah, your ability to maintain whatever power you have. If you started off really hard, just drop. You’re

[00:17:24] Coach Chad: going to use some of your anaerobic stores, and if you jump like that, you’re going to plead a bunch of them in a hurry.

[00:17:29] Coach Jonathan: You can think of that next time you’re doing, like, three minute intervals like yesterday did Spencer, that one and I was riding at three sixty for three minutes, right? And I was thinking in my mind, like, this is way longer than the lapse that I did. The last criteria. My raced Well, I can only hold three sixty on those, you know, But clearly that’s what you like just because the spikes and all the fatigue. So if you can do something where you basically just pull up to whatever the wattage is roughly, you know, and then you stay there, and that’s enough to carry that speed around them. That’s perfect.

[00:17:59] Nate: Yep. And then also, I think, in this way I I didn’t even Lee pace this. When you want to do this, you want to keep that separation. Esso. I still was going, like, as hard as I could without sprinting att the beginning because there was a reaction from the field. And you want to make sure you maintain that gap? Yeah, but after, you know, especially on the last lap, if you go through and you maintain that gap, people start to give up because what they do is they say, we talked about it internally. This Bridger. I don’t this name, but the sprinters dilemma of Yeah, if I pull this person back on the last lap, I’m not going to spring on I’ll get last. So if you have teammates strategies, it’s a lot harder, right? You have, a teammate can burn themselves out, then this fresh portion comes by you. But if everyone’s racing from themselves, which happens a lot in the lower categories or they’re not a coordinated team, which happens a lot in the lower categories. If you can maintain that gap, like after half a lap they gave up. Think of that. I

[00:18:52] Coach Jonathan: mean, we’re in classic season right now. You can think of certain races where you have sprinters at the front. Without teams. That happens a ton in classics races versus these one day classics vs and then like Grand Tours, where and grand tours. We have three weeks of racing, a lot of the time that Sprint Teams Air allowed. The pace is such that it allows the whole team to be up there toward the end, a good portion of the team. But in classics racing, it’s not quite like that. Men with full sprint trains? Yep. So you have sprinters, and it’s just down to them. And when you have a person, take a flyer like we saw. Jesus had news blood When the right one. That was those current of Brussels, Colonel. But yeah, Steve are. When he took off, he took off with what was it? It was a number of years. A few K’s to go. Maybe

[00:19:37] Coach Chad: you just don’t like fifteen. So if I remember correctly,

[00:19:40] Nate: it was it was a long

[00:19:41] Coach Chad: time that he raises up.

[00:19:42] Coach Jonathan: Yeah, Yeah, it was, But it was He went and he basically put the ball into the court of those that were trying to sprint for the finish. Everyone was counting on that, and he ended up doing the same exact thing. It’s a It’s a great tactic

[00:19:54] Coach Chad: that was far more strategic. Yokels jumped away with fifteen k to go and get it out because he was by far the

[00:19:59] Coach Jonathan: stronger right. Young young girls looked like he was racing not. And this isn’t No, this is in no ways are no ways. Is this meant to be, like a detriment to the others? But he looked like he was racing with a bunch of cat four because of how fit here. How fast

[00:20:13] Nate: he’s going crazy with the other race for jumped around a bar. Um S o g p A was there then ever meant and its

[00:20:21] Coach Jonathan: and he was the strongest in that.

[00:20:23] Nate: He’s a strong stroop. He wasn’t. He had just covered somebody and he couldn’t cover style bars break, but everyone else did. If they covered it, they know that Jeeva would have one. Totally. So this if you can put your if you could be the attacker. This is why people counterattack, right? Because if and Peters was all the time, if you can get the field specially when it’s close to, like just wait a couple seconds and look at each other, the gap is so big

[00:20:47] Coach Chad: that moment’s hesitation could be all that breakaway writer needs. That’s all I

[00:20:50] Nate: need. Yeah, exciting makes me wanna raise more.

[00:20:53] Coach Jonathan: I know. Well, we’re going to race this weekend. You. So it’s actually the same course that we did. If you look at the race analysis videos is the same course or it should be similar to the same course. But it’s actually we’ll see if it’s exactly the same. It should be different just because of the fact that it’s later season. It’s not the first race of the season. For most people, I am going into that race with very different goals than you. You’re chasing points, and for me, I have to chemo mountain bike races and the following week ends. So I’m going out for I want to test the sort of fitness that I’ll need for those sort of events ongoing, any kind of emulate, that sort of thing. So

[00:21:31] Nate: I don’t wanna give away too much because we learned man thes races and everybody listens to the pod can not have given your strategy, someone’s gonna pick up not everybody, but there’s a couple people who do, and then they say that on Then I know, but it makes it more difficult.

[00:21:46] Coach Jonathan: Yeah, yeah, apparently, I was Somebody said when I went on a on a flyer, somebody said Let him dangle And then there were a bunch of people in the pack that said No, because it’s Jonathan from the podcast, so they didn’t let that happen, so it’s changing. So yeah, we can’t really race anonymously real tough. Let’s get an

[00:22:06] Nate: indiscretion. Ah, like a hole ized o gram. Again, there’s a

[00:22:12] Coach Jonathan: lot of means around all this right now. Let’s get into Andrew’s question, he says. I’m new to TrainerRoad and structured training in general. I have a question about how to approach early season weekend races during a mid volume, two sweet, spot based face. I’ve raced in Sweet Spot base a ton. I’m sure you have checked. I’m sure you have,

[00:22:29] Nate: Nate. I didn’t want all those races. It’s built that way.

[00:22:34] Coach Jonathan: Big question from people all the time is Should I race if I’m still in sweet so base, that sort of thing? Yeah. So he says, If I have a race on a Sunday, what would be the best approach for Saturday? My upcoming Saturday rides or Clark Carpathian Peak plus two and Mary Austin minus one. So

[00:22:51] Coach Chad: we’ll go over their hefty roads.

[00:22:52] Coach Jonathan: Yes, yeah, they’re not. They’re not easy ones. Carpathian Peak is over, unders. Mary Austin, I believe is Those are the ones that step up. Yeah, on

[00:23:02] Coach Chad: Clark begins with the sprint, and then I think it settles in it just below threshold.

[00:23:06] Coach Jonathan: Yeah. Yeah, so hard. Hard rides right, says. Would it be wise to stick to the plan and race Sunday on tired legs since the races or lower priority early season events? Or should I pick a less intense workout?

[00:23:20] Coach Chad: Yeah, we can always in on us as well, have some contribute. But there’s there’s so much to consider. First off, I don’t want to dissuade anybody from carrying some fatigue into a race. It’s not the worst thing and not to go back to the Beat. The classics to death, The Flanders Classics in particular from last weekend. Bobby Angles he raised Saturday, and they weren’t killed it on Sunday. So that fatigue, maybe not fatigue. Maybe that actually sharpen him up, got him in tune with what it’s going to feel like the hurt that bad. And he also got to see what his fitness was like relative to the most important writers. So it’s not something you should simply, you know, avoid simply because it doesn’t sound right. So I’m not going to do that, absolutely. And if you’re going to be the type of racer like nature’s described, he had a road race on Saturday and a few races on Sunday but maybe it was just one race on a Sunday, but it’s really common for category racers tohave weekend races where they’re racing both days and don’t just automatically assume you’re not going to be sharp for that second day’s race. A lot of racers become sharper because of that first day’s race, regardless of how it goes.

[00:24:21] Coach Jonathan: That’s that’s what I have noticed. Personally, at least, there is a line where I suddenly becomes a not so fresh. But like I’ve noticed that if I have, like a two three hours sort of race, something like that anything over ninety minutes, then the next day, for me personally I can expect some sort of a de trees. That’s just for me.

[00:24:39] Coach Chad: Yeah, and you also have to consider what sort of fatigue you know, what sort of training stress you’re carrying into the weekend, too. So, I mean, if you’ve buried yourself and the weekend is already a daunting affair or a daunting possibility, then two races is probably a bit unrealistic, at least if you want to perform well on them. If you’re just looking to accumulate training stress and I wouldn’t worry about anything, I do both of them with without any any concerns?

[00:25:01] Coach Jonathan: Yeah, I feel like it all kind of boils down to the priority that you have on the bases. Yeah,

[00:25:05] Coach Chad: Yes, absolutely. That’s the next one of the next points. Is that how important these early season races? Most likely you want to go out there and test your fitness? You want to keep accumulating that train, that training stress. You want to get some race specific stress, see how you stack up against everyone else. There’s a lot of things to be garnered from these early season races that aren’t necessarily results oriented.

[00:25:24] Coach Jonathan: Yeah, that’s I mean on for for me. That’s what twenty four hours in the old Pablo was. I knew that I was going to get an hour roughly each time, and it was going to be full race pace, like there wasn’t going to be a warm up and cool down. It was like just very specific stress. So that’s what I was looking for in that, you know, rather than that anything in particular this weekend’s criterium. Same thing. I know that Benelli is going to be a really punchy sort of a race, right? So the criterium is a great opportunity to go in or not look at anything like that, and because of that, I’m actually I’m not tapering at all. I’m not adjusting my workouts and doing the same thing that I usually do before every race, which I have a pre race day work out that I usually do. Which is

[00:26:01] Coach Chad: raises very much plan into your training schedule.

[00:26:04] Coach Jonathan: Yep, They’re all laid into my plan, and it’s a basin minus four. Or, depending on how I’m feeling, I might do Basin minus five, which that’s a progressive ramping interval set on and you’ll have either three or four of them, depending. If you do the thirty or forty five minute one,

[00:26:19] Coach Chad: shorten their straw rest out in terms of recovery between them, yes, nicely.

[00:26:23] Coach Jonathan: And they let you explore that whole range of how floor. It’s a kind way to put it in a little exploration. Yeah, it lets you explain the Explorer kind of that whole range, and that’s how I kind of liked with these races that are lower priority. I always have that race even on a higher priority race. I always do that work out beforehand, but on lower priority races. I don’t make any adjustments. And I look at those races, just his training and I just drive on

[00:26:47] Coach Chad: through. This would just be clear on what you’re after.

[00:26:49] Nate: Thea. I think it’s like different levels of writers to you guys, A new writer. You have a mental block about writing part back to back. You seek that point that it can’t happen. A Sze Yu. Not that I know, but I know from experience is hanging out with pyre. Little writers. There’s a there’s like no fear at all. Doing races back to back, maybe was a national championship, but they won’t go back to back. But sometimes they do. Sometimes. Yeah, they dio. Especially if they try to go to a different lower age category. So what I would say is just we got said about priorities, but also about building fitness during race season, Especially your in mid volume two on the weekends. Those rights. Khun B. You know, they’re both over one hundred TSS, usually on then. Sometimes these races Khun B like fifty TSS or sixty TSS Hey, shortchange yourself. And so you take a day off and then you do a sixty t s one, Tss one. And then your overall volume starts to lower and it can be very hard than the build your fitness

[00:27:49] Coach Chad: taken. Almost raise yourself out of shape. Exactly.

[00:27:52] Coach Jonathan: Yeah, no, that’s that’s a really good. That’s a great way to put it.

[00:27:55] Nate: So there’s back in the day and very controversial figure. But Lance Armstrong, what he used to do, I read some of this training stuff, and after a race, you go do what like a sixty mile bike ride. Because the race itself wasn’t enough stress as his normal weekend. There’s also the thought of you that’s probably heard of it. You train hard race easy where your weekend training is actually more stress than a than a race on. If you could do that, Chad, right. But that’s amazing. Absolutely. Yeah, you can get sometimes is a new writer where the weekend races are so much harder than your training. And then it’s. You really do need to take that day off, So I would say, Look at that and see is this Is this going to be bigger than a normal weekend or less? And if you can put those together if you’re If you’re so in this situation, I would totally do that Saturday ride, See how your body responds. You’re going to be more fit months from now on. Then, as you do have those double day weekends, you’re gonna have the confidence to come in and say I can do this. This is no

[00:28:52] Coach Chad: babies. Has more understanding of you to fold into your self knowledge. You know how you deal with in this case, back to back days of pretty high level stress.

[00:29:01] Coach Jonathan: A chat. I’m sure you’ve had situations in stage races where you have back to back days. And you know that the Saturday will compromise your performance on Sunday if you don’t race it a certain way. I’m sure you’ve had a situation like that where you had to hold back,

[00:29:14] Coach Chad: and I don’t know if I got to look at it that way. I mean, I we got to dictate so much, even in the races I did really well, and it was still very much up to the other riders and the tactics that they played out, right? Yeah. Should I have decided to just sit in and kind of noodle through right. I might not have had the sharpness or the willingness to suffer that I did have the next day. Yeah, but often enough. It wasn’t left up to me.

[00:29:37] Coach Jonathan: It’s all really It’s only right. If only it was obsessed. I find that like you, said Nate, with depending on experience level, if you’re racing for five three, that sort of stuff, they really probably aren’t too big of days that you’re doing. Even if you have something like a stage race, I’m thinking where you might have days, because I could see the same concern arising when you have those like we talked about those back to back days, whether it’s a stage race or whether you’re making your own stage race of sorts. And it’s

[00:30:02] Coach Chad: actually an effective training mechanism to, I mean, you could do this during the week, regardless of your racing schedule, you can have. You can block. Say so. You have Tuesday and Thursday intervals with the Wednesday Easy day arrest, eh? You can put those together, do a Tuesday Wednesday and basically stimulate this very same thing. See how you deal with that stress. Also get that that high level of stress and then give yourself a day or two to recover from it and see how your rebound from that. Because often enough, that day on day off strategy works for a while and then when it doesn’t one of the ways you could mix up your training is to block those two workouts together. See how that goes really? Well,

[00:30:32] Coach Jonathan: Yeah, one thing I really wish is that I’d be able to raise a cat three A lot of the time. Like sometimes you can race to the P one two three. That’s awesome. I would love to do that like this weekend, for example, is a little frustrating to me because I’m driving over the hill for only one race. Um, and it not being Masters age yet. I can’t, you know, race a master’s race or anything else like that, too. So it would be nice tohave ah, situation where I could add more stress onto the weekend. But in Andrew’s case, it sounds like you’ve got the race that you just have to focus on. I would really just train right through it. Yeah, and don’t worry about it.

[00:31:09] Nate: I know. I wantto touch him something else you guys said was the tactics. So if you have back to back races or multi verses in the day, well, maybe that first race or maybe the last race, you’re not starting the breakaway because that is in your control. Oh, yeah, like you could use it in and

[00:31:23] Coach Chad: I’ll have you thrown yourself is

[00:31:24] Coach Jonathan: Yeah, I mean, you could talk about ways. Something interesting with that, too is if you start the first race with one tactic and you are marked in any way because of your performance in that race, it’s great to go into the next race with, like, Well, I was planning on racing that one smooth, and it worked out. Now this next I’m planning on racing aggressively, and that kind of flips things on its head to in terms of how your competition Khun Judge you and understand what you’re going to do. So I’ve had ah, stage races where we have two races and one day a circuit race and then a criterium. And with the circuit race just planned. Tio. My basic goal was just to always stick around fifth wheel and just kind of stay there but not chase anything instead of working out really well in the finish and the Criterium, I was like all guns blazing, like wide open change my tactic. It was helpful, I think, in that

[00:32:09] Coach Chad: regard. So it’s also worth mentioning. Excuse me that you also have to consider what that races, too. So if you have five out, well, but this I don’t know what category is, not mention categories. You probably gonna have super long races on Sunday. But if you do, and you know the race itself is going to be hugely fatiguing than carrying ample fatigue into it might not be the best idea. But if you know you’re a cat four five, three year ice or even you know you’re just going to do a Sunday criterium or a Sunday to our road race than a bit of fatigue. It would be different than knowing you’re going to something. It’s going to be far more taxing, especially with respect. What’s coming up the following week and we’re getting really bury yourself.

[00:32:45] Nate: We’re kind of beating a dead horse here, but also you feel like you kind of know, too, how you stack up inside of your category. So if you know, like already you’re barely hanging on and you’re like getting tailed off on all these climes and just going on, and that’s a good point. Then I wouldn’t be adding that extra Saturday ride. He has kicked off the back right away in the Sunday race. But if you’re hanging well, like, let’s think about long picture is low priority, race totally and do what you have to ride solo for so long.

[00:33:11] Coach Jonathan: The final point that I can add to this is I find that racing in the bass season like this and kind of like training through your races is a really good compliment. Teo. Too good preparation for the build phase. It’s good preparation for the more you know, the more demanding workouts, but also the races of higher priority that are bound to come up shortly. I think that racing during the base fizz is a great idea,

[00:33:33] Coach Chad: and if you don’t hear me, say it earlier, these these sweet, spot based training plans are device specifically for the early season racers. I mean, this is these plans are work on assumption that you want fitness pretty quickly, not a traditional base approach where you’re going to take twelve weeks to establish base fitness, and then you’re going to start to build on that. Rather your building fitness couple weeks in. So for five weeks and you’re probably ready to go out there. And like we talked about before doing sweets by work, you’re not going to get tailed off the back. In any case, you’re going get to hang in there, experience race, speed, take corners at speed, get used to being in the group again, all those things that come with actually racing.

[00:34:08] Coach Jonathan: Yeah, Steve’s question, he says. What do your thoughts on the impact of using a nice high end carbon bike on a trainer? I’m lucky enough to just purchase and desperate. Avenge S for ex Benj E Tab version Who that’s fancy. He probably got the new etat version. Probably even fancier than ours, he says. It’s been contemplating whether or not I should be using it on my twenty eighteen kicker. I’ve been told that the torque you put on a frame, particularly a high power outputs when it’s hooked up to a direct drive trainer, can potentially be detrimental long term to the health of that frame. Do you have a view on this? He says, should I consider using a low end titanium bike with the same fit? Measurements for train arrives instead. This’s. Ah, this is a common. I would call it a misunderstanding.

[00:34:48] Nate: Well, I’ve worried about this since the first day I’ve had a horse. Yeah. Um, okay. So experience with this one is never met somebody personally who’s had a problem. Unless if you have a quick release and you have like, this happened, actually on one of my bikes with a didn’t break. But I just saw this problem. You have something like a cur kinetic road machine or something with where it’s mounted. Pretty much all damar that our wheel on the cups that Come on, make sure the cups don’t get jammed into your frame.

[00:35:20] Coach Jonathan: So he’s talking about the cups of the trainers. Yeah, You should be using a skewer and you can get kinetic skewers. And they work for almost every trainer I’ve seen. But many times if you buy, the trainer will come with us. You are so use that one. But those cups have little cutouts because they want to go over that ski Where a certain amount to actually get leverage and hold the world but not touch the frame And you don’t want them to go too deep.

[00:35:45] Nate: And if you have a quick release that’s very small like let’s say you go to a race warm up and you’ve got your nice arrow quick release. Then the cops come in and they get pressed against your frame of mind that you don’t want that. Absolutely. That would be bad. Thie. Other part The other tip is don’t be sprinting like full on you probably can.

[00:36:04] Coach Chad: You can’t put about a bunch of body English into a fixed fixed frame or a frame that’s effectively fixed to the ground. Sure, it’s risky. Sure.

[00:36:10] Nate: Well, why don’t you just go outside and

[00:36:12] Coach Chad: say that stuff? If you really want to get aggressive with your sprinting, save it for the outdoors.

[00:36:15] Coach Jonathan: The I’ve I’ve also I’m in the same boat. Never met anybody that’s actually broken one like this. The one thing that I don’t have to say on this is that people misunderstand the stress that they put their under other bike under when they’re riding it it right, like they think that it’s like that’s never goes under any stress, but now, since it’s fixed, it’s a ton of stress. But think of the potholes you hit and think of everything else that you hit. Firstly, your frames or carbon frames or meant to flex in specific ways. Ah, they’re not. Is strong, perhaps against impact, but they’re extremely strong in other ways. I think people sell carbon short on being more fragile than it actually is. In a lot of

[00:36:53] Coach Chad: respect, director trainers give you a little more play to my trainer itself. Can waffle side decide if your body moves? Whereas with a fixed training and the only time I’ve ever seen a frame broken is when I talk compensated classes and the computations were actually bolted to a platform so that they could not move right off. Someone rode poorly. There was no forgiveness whatsoever. Yeah, so but that, you know, live and learn what? We don’t do that anymore,

[00:37:13] Coach Jonathan: right? I think that the big point that I’m getting out here with this is the fact that you think that putting the bike in the trainer is bad. If there’s metal pressing into the framework should be pressing. That’s bad, but otherwise. And once again, unless you’re genuinely thrashing around like you’re trying to sprint and the trainers flopping all over the place, I don’t think it’s going to be a problem. I mean, look a GP Lama, the YouTube channel of Shane Miller thes that the tech guy on all things trainers. But then he also, it’s an extremely proficient rider in time trialist as well, but he genuinely tries to like break trainers. That’s like any time they get a new trainer that’s his main goal is to try to break the trainer and he doesn’t break bikes and he does that. So it’s It’s something that’s ah, I think it’s probably overestimated. A lot of people say I’m going to keep my old bike on the trainer and my experience that’s absolutely not necessary. I can understand if you want to do that, sure, but it’s absolutely not a necessity. I mean, I’ve clamped all sorts of bikes and on all sorts of stuff. So Chad’s taken his jacket off Good skin. Really get riel over here. So if you do have something like that, don’t I would say Don’t worry about it. You’ll see that

[00:38:20] Coach Chad: There are a

[00:38:20] Coach Jonathan: lot of like bike manufacturers will say that like it voids the warranty, and a lot of that is just because they and their designing the bike with a specific use case of riding it so they don’t understand where they are going to take responsibility for anything else. It’s just like, for example, if your bikes on the rack a lot of the time, your warranty is void on any damage that happens to your bike when it’s on Iraq, right? So anyway, that’s how that works there. Ryan’s question. Hey says it’s great that you guys spend some time talking about general all around fitness and how that’s important. In addition to peer cycling workouts. With that in mind, I have a question about stretching, understanding that this is an over simplification. Why is static stretching bad? But yoga, with its long holds is good is a super

[00:39:03] Coach Chad: good point that we get this question a fair amount, too, and I honestly don’t want to make it about yoga versus stretching. So muchas they’re both really stretching. And so much is turning backto the types of stretching and what stretching is going about achieving so really when you talk about stretching and there are plenty of types of it, but what, we almost always distill it down to his dynamic, stretching, static stretching, and then what’s called a piano for appropriate neuro muscular facilitation, which is basically just the muscle you’re stretching. You contracted so it resist it, and then you relax it on that relaxation, you extend the stretch here. I could talk about that one, though. Okay, that right there, So really, it’s just job done. Did dynamic or monster dynamic stretching versus static stretching and static Stretching is the one that’s received a bad rap, because when you hold a stretch for a long period of time and what people probably don’t realize, it has to be a pretty long time. So we’re talking like over sixty seconds. You actually get reduced muscle activation. So

[00:39:56] Coach Jonathan: Sanderson Quint reduced like there

[00:39:58] Coach Chad: afterwards, okay, was not really desirable. If you’re going to go do something that’s explosive, plyometric or you know, you have to muster power quickly. But really, outside of that, it’s not that big of a concern. Little reduction and muscle activation when you’re goingto do an Iron Man or just a long bike ride or even a race is going to roll out for thirty minutes or, you know, start slowly. It’s just I’m not that much of a concern. So that argument doesn’t really hold a heck of a lot of water on DH. Then people see stretching if they want to see it in terms of how it benefits. Performance is not a lot of data to support that. What’s that, What people are looking for when they stretch or what the data actually does? Support his reductions in incidents of injury and improvements and flexibility? If those are the two things you’re chasing, it really doesn’t matter which of the two types of stretching you d’oh. There are probably better types of stretching to do at certain times based on what you want to achieve. But all of it is aimed at improving flexibility. Predominantly are first and foremost. And then, secondly, any reduction in incidents of injury set the stage, which is where the dynamic workouts probably or the dynamic warmups and don’t ever, really ever applied these two bike workout so much, although they probably probably would be worthwhile but before strength workouts. And it’s really just for neuro muscular facilitation. I’m just trying to get the muscles used to moving in the matter. I’m going to stress them. Yeah, so it’s just prep. It’s neuro muscular prep. Um, let’s see.

[00:41:21] Coach Jonathan: I think the another point that I feel like his misunderstood with the stretching side of things is at least on this one when he’s talking about the yoga side of things and understanding why yoga can be bad. I think that you know when you’re talking about yoga movements, sure, there are some that are just they may feel like a stretch, but it’s usually much

[00:41:39] Coach Chad: more involved with yoga, especially have a hard time just looking at stretching because there’s so much work that goes on and he always last held. A lot of it is flowing, which isn’t static stretching at all. It’s a little more akin to dynamic stretching. There’s a lot of isometric holds which really taxing on the muscular system and the central nervous system, for that matter. So it’s not. Yoga isn’t just about flexibility. You guys about a lot of things. Yeah, so when they love yoga into stretching, it’s really hard for me to say yoga is better and stretching hookers worsen. Stretching yoga isn’t just stretching like it zone its own modality.

[00:42:11] Coach Jonathan: And I see yoga is being really helpful for a lot of cyclists in building a strong body like it’s not always

[00:42:16] Coach Chad: a compliment. You have complimented training routine, and it’s low impact could be really cleansing in terms of, you know, shedding some stress and just refocusing. We’re not focusing on anything.

[00:42:25] Coach Jonathan: Yeah, and you know, we talked about, like, you know, crossfit in cycling, how in many respects that pull in the same strings, right? And yoga is a different string in many respects. Lower intensity. You’re not S Oh, it’s Ah, if you’re looking for something else to add two round yourself out a bit more, I feel like it’s a really good way to do it

[00:42:42] Coach Chad: on in terms of stretching. Like I said before, all these forms of stretching have their place and even static stretching prior to a work out, even a strength work out if it’s followed with a little bit of dynamic movement. It doesn’t detract from the quality of the work out, and you still get the increases in range in motion. You still get the the neuro muscular facilitation, You still get the reductions. Supposedly in injury incidents.

[00:43:04] Nate: Lee McCormick had the best warm up if you guys remember for that was activating your hips. And it is amazing. I even had my seven year old daughter do this. Yeah. So

[00:43:14] Coach Jonathan: can you describe what it is? I will who’s going to be great to get away?

[00:43:17] Nate: So it isn’t static stretching, but this is a is a movement. You kind of float there. All all of them. And the first in dynamic warmup, right? Yep. Exactly. Talking about exactly why mention it through? The first thing you do is you just bend over and touch your toes, but is one flowing moment movement. The next thing is, you do. It’s kind of like a dead lift without the bar. So you bend over, bend your legs a little bit, but all the way you you hinge at the hip and you go try to pick up a bar and the next thing you do is you go down into a full squad with your hands in front of you and stand up and now I try to touch her toes again. It is insane. I Goto, I think, yeah, I get into like the middle of my shins and then I can touch the floor after I do this once my daughter to the same way she could touch her hands on the jewels does your hands on the floor after doing this. And she was having problems with stretching and domestic

[00:44:04] Coach Chad: the muscles and the joints. Both have protective mechanism. So so around each muscle fiber, there’s a little coil called a muscle spindle that reacts to stretching. But the rate of stretching in the length of the stretch it contracts. It forces the muscle to not overstretched beyond what the mind thinks. It can control a rate. And then there are little units within the neuro muscular Tenants Junction. So in between where the where the muscle starts to become tendon, there’s what’s called a Goldie tendon apparatus called Lieutenant Apparatus plural and just abbreviated GTOs and those, basically, are that the counter to the muscle spindle. The muscle spindle protects the muscle. The GTO Sze, once they’re activated, actually let things start to release so that you can increase your stretch. And when we static stretch, we actually allow those GTO is to start to do their job so that we can increase our range of motion

[00:44:46] Nate: and into what happens, at least for me is there’s a diverse being bending from the waist and Benny from the hip, and you see a lot of people betting from the weight

[00:44:52] Coach Chad: difference, whether it’s a lumbar flicks or or an actual, exactly the hamstrings. You

[00:44:57] Nate: nearly had us actually do this on the mountain before We’re going to go on a downhill. Yeah, he or we’d hold up. We do is we hold onto like a railing, Yeah, and try to do these things and I need to do a more when I mountain bike because it’s all about hip injury, in my opinion, right before it, like, do that and you start to bend, then from the hips rather than from the waist or from your upper lumbar was

[00:45:17] Coach Chad: exactly what he’s talking about. Well, I dont apply dynamic workouts, toe bike workouts or warm ups to bike workouts. I probably should, because this is a sort of benefit you gain from it. Yeah, and it takes no time

[00:45:27] Nate: from time traveling to I could see this being beneficial sure,

[00:45:29] Coach Jonathan: one one quick thing that I want to add to that is evidence of it next time. So go watch a World Cup mountain bike race on YouTube or anything else and watch. Find a section where a guy goes over the handlebars and then watch where he’s hinged. I guarantee you, if he is, and I guarantee you he’s bending at the lumbar and his hips or not,

[00:45:48] Coach Chad: where is low? But his entire body isn’t close to the book.

[00:45:53] Coach Jonathan: Yeah, and I mean so the other side of yoga is it builds a lot of strength and control, perhaps, is a good way to describe it, too. In the sense that you like, You said, it’s tying in the neuro muscular component, that sort of stuff. I think it’s really these air really important things that a cyclist needs. TTO have. They could get it through strength training. They can get it through your

[00:46:10] Coach Chad: strength training. I mean, contractions, which are simply contractions, where you the muscle doesn’t link there shortly. It’s stuck in one position, so it’s like a wall Sit, Stay against the wall. Your your Your quads aren’t changing length, but they’re under a heck of a lot of stress. You know, Sit. Because what we do right now, the last thirty seconds, I’ll be surprised last thirty seconds before you start to burn, I’ll be surprised. Oh, yeah, so So it’s quite a lot of It’s a pretty heavy, muscular toll. And, as I mentioned earlier, pretty heavy toll on the central nervous system, too. So I wouldn’t recommend definitely not proceeding a bike race or anything of that run, even a hard bike workout with a yoga session. Yeah, for that reason,

[00:46:47] Coach Jonathan: another. The other aspect of it. I think if you are looking to incorporate he training in one respect and you’re looking to partner yoga are looking Gilda, you, Khun, do become yoga, that sort of stuff for big room, however you want to say it, but where you’re getting some time and exposure to heat and you’re doing something else, if you just if you don’t have a sauna and you don’t have something like

[00:47:06] Coach Chad: that, it held aspect of it’s pretty interesting.

[00:47:08] Coach Jonathan: Yeah, and then the nice part about doing that is that you a CZ. We know it’s really hard to do heat training, workouts and getting quality workouts, like in terms of like high intensity. It’s so hard

[00:47:22] Nate: for us to not be not adapted. Impossible.

[00:47:24] Coach Jonathan: Yeah, yeah,

[00:47:25] Coach Chad: I think if you’re attacked in quality, suffers just happens. Eso it. We thought it can only deal with so much was trying to offload heat. It’s only going to work so hard.

[00:47:33] Coach Jonathan: If you’re looking for more exposure to heat, it can be another option. T kind of combine on the yoga side of certain things, and it’s it’s

[00:47:39] Coach Chad: mild enough in intensity. Toe actually do both Well,

[00:47:41] Coach Jonathan: yep. Speaking of the body, we should cover something. Nate with you. Yes, you went last week to the Mayo Clinic, which we should describe it. The Mayo Clinic is because plenty of folks outside of the U. S have no clue.

[00:47:52] Nate: It’s like a famous hospital in Minnesota. It’s rated number one in all these things, and whether they’re the cool thing about them is they have everyone’s like together. And I paid for this executive program, but it is amazing. I will go to a blood test. See the doctor fifteen minutes later. The results are there and then in the in the in. The meeting will be like typing in things, asking for more results. And he’s like hitting refresh Refresh. Oh, here they’re there in more blood tests. You walk over fifteen minutes later, then you get an email, but the results right away, and he’s like, not go see this specialist, and you just go walk to another floor and see the specialist. And you can see, like, eighteen months of doctors on, like, two days. That’s all. It is amazing in that aspect.

[00:48:33] Coach Jonathan: Yeah. So you went there to try to figure out why? Because you sleep it on. You eat extremely well. Ah, dee, you got your gut, But I have to be very careful what I say. This one got by own tested. Don’t screw up the letters on that one. You got your gut by own tested. You got your blood tested, needed all these things and many respects. Like you should be a person that doesn’t get sick very often. You should be A person that probably doesn’t need is much rest or gets more mohr value from the rest. Because you sleep so

[00:49:05] Coach Chad: much sensibly, you’re doing everything right. But not everything is going well. Actually, everything is kind of going pretty well pulls your racing really well, you’re not getting sick.

[00:49:12] Nate: Well, so I get the reason I have science. Affections, lots and lots of science sections. Maybe, like eight to ten a year. Telling eighty year. Yeah. So I think you

[00:49:20] Coach Jonathan: look back at the time that you spend with those sinus infections, like, almost like, three months. That’s a quarter of the year. Yeah, so it’s a ton.

[00:49:27] Coach Chad: And that’s I mean, it’s not one derailment after the next,

[00:49:30] Nate: So I’ve tried to condense this, but I had some low I G three results. We can go on to the forum. There’s a red ghost, honest go. The Mayo Clinic. Basically, the I g three that now my results are lower than ever, but they changed the reference range. So now I’m no longer technically low, but I’m right on the border line, which is annoying. Yeah, I went through all their tests, and I did this like heart stress. Basically, I was, like, slightly anemic, but other than that, they said, Yeah, you’re awesome.

[00:49:58] Coach Chad: You’re training a time to sow? Yes, that’s a president’s.

[00:50:01] Nate: They said, That s o your health wise. You’re great. But they did that. They asked me, you know, I don’t live the stress free life And he said, Well, you’re you are probably fatigue because you have depression or anxiety. So that was like a, you know, kind of like like, okay, exactly right, because you don’t think about it. And the reason why bring it up is I was googling on this, too, and said, like I saw one study where twenty percent of the athletes are depressed. I know in general, there are a lot of people depression, anxiety. So what I’m going to try to do now is go see a counselor and maybe the doctor there, maybe talk about medication. Andi, I I don’t know a lot about this stuff, but supposedly, if if you if I were to take medication and you can try different kinds and anything reacts differently people and I did, I wasn’t fatigue anymore. Well, then that’s probably related. But if I was, then it’s not

[00:50:54] Coach Chad: right. And you can argue that there’s a mind body connection with everything we do, and you’ve pretty thoroughly vetted the whole body side of things. So those accents to go the Mayan direction

[00:51:02] Nate: so, Yep, go do that. And I say this, too. I don’t need people e mailing me, saying, you know anything like that. That’s fine. I’m good on that. I don’t think I’m depressed, but it’s just like you take that, you know? Well, maybe maybe I do have a stressful life. Exactly what? What’s the harm of going and seeing someone to talk to

[00:51:18] Coach Jonathan: you and I? And I think that it’s good that you I think it’s good to have this sort of conversation because hopefully we’re helping some because it’s there’s a lot of stigma around it. That’s exactly it. It’s hard, tio, from the athletes side of things and your type. I driven athlete. Yeah, male or female. There’s a lot of ego involved in you being that athlete and you progressing and everything, working out and s. So it’s hard t be introspective and kind of look at this this perspective. So I appreciate you doing it.

[00:51:46] Nate: This is on in our area, the eating disorders. And I think depression feels like, you know, I’m I’m fairly successful person, so it’s Ah, you think that like you, I have to be this type of person to experience this or to have this issue, but it’s not right. Could be anybody. So really, that’s Bob. Look into that Clinton. I’m an over sharer, so way

[00:52:11] Coach Jonathan: we’ll jump in on the leather couch from Paul, he says. I’m a new listener to the podcast, but love the content so far, and I’m growing more curious about the programs you offer on your site. Have a question regarding what you recommend for how to integrate training into daily commutes. How would someone in my situation make the most of both the morning commute and the ride home if they primarily race critz and occasionally occasionally do some road races? My morning commute is eight miles because I always take the most direct route. I righted a good pace, averaging about twenty miles per hour. Would you recommend adding some intervals or doing some type of workout in the morning? Or take it easy in the morning and save the intensity for the ride home, where I have more time and freedom to ride longer? Thanks reading on any advice you have

[00:52:52] Coach Chad: so first and foremost, I would become clear Paul on what you’re hoping to achieve with these are these training supplements? Are these air training replacement? I mean, are you

[00:53:02] Coach Jonathan: saying that is

[00:53:02] Coach Chad: in addition to your workouts? Are Are these your workouts? Because they are your work outside. Recommend your you know your your earlier suggestion. Teo incorporates in intensity, and if they’re simply supplementary, then definitely turn down the intensity and it also consider when I scheduled them. I mean, you could do your, For instance, if these are just supplementary and you’re simply looking toe pad your mileage, you get a little more training benefit than you could do your hard workouts, perhaps in the evening and then do these rides in a fasted state. Get your fasted right in. Need your breakfast at work you could do if you were to turn him into a workout. So there’s just so many different ways to go here. Yeah, if you want to turn him into a workout and that that was going to work out for the day, they could postpone it to the afternoon so that you could tell time your nutrient intake or your lunch such that you had a good three hour gap and you were ready to rip it on the way home. And then by the time you got home, you could follow your training immediately with the appropriate meal.

[00:53:56] Coach Jonathan: Yeah, chances are you’re going to get a better if you can adequately fuel. If this is going to be a situation where your commute. So when you have the Oh, I feel like that’s a good solution, is maybe you eat your lunch slightly later than noon if you leave. We’ve worked at five. You eat sometime around two sometime around three, if you’re able to. And then that sought by that time

[00:54:16] Coach Chad: or eating the regular time and just have a snack. Couple hours. Sure, there’s a lot of ways to address the nutrient timing, but the fact is you’ll be loaded up and ready to roll.

[00:54:24] Coach Jonathan: I think a lot of people are starting to commute Mohr right now just because at least in the Northern Hemisphere, because whether change everything else is starting to become more spring like there’s more light. I think next week we go change. Have the time changes. Well, I think so. So so that’ll change things around to plenty of people doing this. Ah, we usually when we talk about commuting. We say, you know, try to look at your life in the sense that you have X amount of hours that you can spend on a bicycle on. And if you can spend more of those times doing high quality or more of those hours doing high quality, then chances are you’re going to get more benefit from it. But at the same time, there are other benefits to commuting. There’s the environmental benefit. Of course, there’s the other side of things. A psychological benefit because driving in a car can sometimes be a little bit hectic, whereas if you’re just riding on your bike, craps on different roads can be helpful. But then there’s also just the fact that you know once again you might be patting the training that you’re already doing, so there’s plenty of reasons to do it. So in this case, we’re not talking about whether you should commute or not. We’re just assuming that you are and really how to make the most of it. And one thing that I see with people is that it’s really hard to just go easy on a commute like it’s really hard to see that for people, and I see a lot of people say that they write a fixed gear bike and they ride the fixed gear bike to force them to not go too hard. But I think that’s a little backwards, because if you have any sort of hills than you are going to be pressing hard cover and fix, yeah, and you’re always spinning. I think honestly, ride something like a mountain bike with, like, lower gearing and that sort of stuff. Then you’re really limited because then you are going to be pushing to hard right? You won’t be going here pushing for Ko EMS down crazy streets. Anything like that

[00:56:02] Coach Chad: would just be careful that if this does supplement your training, not to get too carried away with it. I mean, there’s nothing to say. You can’t get away with taking an easy ride and sprinkling it with four, five, six second sprints. Sort of thing that really wouldn’t detract from the quality of your other workouts. Probably overloaded system to the point of overtraining or in anything close to it. But don’t fall into the right of just because I’m on my bike. I have to go hard.

[00:56:24] Coach Jonathan: Just easy for us to dio.

[00:56:26] Nate: I heard none of that because that is a just a lot of people just go a lot. A lot. You don’t hear this? Okay, Let’s let’s. Now imagine, we don’t know. But let’s say this is all of this person’s training. All Paul’s training and eight miles is in a long time, right? Like you said, she was going twenty miles per hour. Could Paul do intervals both in the morning and in the evening?

[00:56:47] Coach Chad: Absolutely. Just double up. Yeah. Yeah. And that second workout would come in a somewhat of a depleted state. I mean, there would be, I would bet a bit of additional cell signaling that would benefit that second ride to actually make it worthwhile. Even if you’re carrying some fatigue into it.

[00:57:01] Nate: Here’s how I would would structure it. I would do just like our Saturday, Sundays, andan. And on Tuesday Thursdays I would have thie theme or intense shorter intervals in the morning because I feel like those, at least for me. I actually know they take less glycogen. They are like, compared to a sweet spot workout. So do that kind of hi stuff to me. I could do it so much easier in the morning to dio thirty second on offs, then to do a twenty minute sweet spot interval. Yep, And then in the evening, after that big meal O R. After lunch and stuff, you could do your maybe sweet spot interval special intervals and then immediately replenish. When you get home on that could be a good chat.

[00:57:41] Coach Chad: Yeah, that’s an interesting way to go tackle it. I mean, some high intensity, and that’s a moderate intensity. And then you know, nutrition on both ends of it really time

[00:57:48] Coach Jonathan: you could. Also, another thing that you could do is if you have a Hugh, said Paul, that you have your straight route. I I have. If I was to commuting to work, I have a straight route that’s darn near flat like the whole way in. But there’s also a route that I can’t take this much more hilly coming back. And if you are just going to be having commuting and using that sort of thing, I’d recommend having, if possible. If you can have a few different routes that you can use, because a lot of the time figuring city streets don’t do intervals. It’s just way too dangerous, right? If you have suburban streets, urban streets are sorry suburban or rural streets that you’re working with. Then you can really change things around. Like, for example, if I’m on that flat, I have one route that I could take that as a super long bike path with zero interruptions, and it’s really safe on that one. It be great to schedule in some more steady work. But then there’s another one that I have that has long climbs and then another one that has really punching climbs that I could take like I can vary the route. So think of that. If you have trouble scheduling in any sort of intervals because of stop lights or anything else in one spot, look at another place where maybe can change their out. It can kind of inspire your area, your rider kind of guide your ride to be what it needs to be. Mathies question, he says. I’m targeting Masters Nationals this year, and I’d like to plan a five day camp prior to the race weekend, he says. A red ideal. Timing for this could be anywhere from four to eight weeks prior to the event. So I was wondering if you guys had any input on, went to best put this on the calendar. I plan to do this from a Wednesday to Sunday, and he’s mentions that I will have to work a bit Wednesday. Thursday, Friday, he says. I currently trained from the high volume plans with good results. This is another thing that a lot of people are talking about right now, because once again, better weather race season, that sort of stuff for people are just getting tired of winter, and they wanna have a training camp that they plan. So I guess the main the crux of this’s when did you plan to camp and right you’re really getting at is how my body responds to a block of training like this.

[00:59:41] Coach Chad: We didn’t look this up, but I’m assuming Masters National is Nationals. Is August

[00:59:45] Coach Jonathan: September Got to be somewhere in June, July, August,

[00:59:48] Coach Chad: like they put it in March. One year. Yeah, yeah, got personal ways so being that you have a lot of time to work with Matthew, you can kind of test this out, test the waters, and it doesn’t have to be a formal camp, either. It could be just a block of training where maybe you do along long right on Friday and then you do a heavy weekend. But in any case, this is if you haven’t done this before. This is very much a fact finding mission for a while, you’re not going to be ableto predict how you’ll adapt to their respond to this and how quickly all adapt quickly recover. Almost anonymous. You even mentioned it. The ideal timing was listed anywhere from four to eight weeks. So what does that tell you? Some writers bounced back after four weeks. Some writers take much longer, and then you also have to consider the camp itself. I mean, a lot of camps air volume on Lee, but then some camps or team camps where you get roped into a fair amount of intensity, too. And a lot of people come back so fatigued that training against derailed shortly or or for a while. It depends the conditions of the camp itself also need to be taken into account. I mean, are you doing this at altitude? Is there going to be heat? Is your sleep going to be interfered with? Is proper nutrition going Toby? Ah, a bit of a difficulty. So, I mean, those are just when you structure the camp itself things to keep in mind but that that rate of recovering adaptation is not only is its objective, you’re gonna have to figure out what works for you. You’re also going to have to figure out what else is going on and what you’re writing about. Adaptation is going to be based on the amount of stress you’re under off the bike. So a lot of factors. So a lot of reason for you to play with this as much as possible between now and then. Yeah, obviously, without overdoing it. You’re not going to do a team camp every three or four weeks.

[01:01:28] Coach Jonathan: What have you found for yourself? Like what worked for you? So you have years and you’re racing. Exactly the

[01:01:33] Coach Chad: whole four weeks versus eight weeks is I had a buddy who nationally very successful writer he would do two weeks out he would do a really intense week, actually, three weeks out, really intense week take a week of pretty much off the bike. I mean, like, go fishing off the bike, do nothing. Then do some sharpening workouts early in the week leading into the important weekend nationals weekend typically, and then kill it. Yeah, I couldn’t do something like that at all, So I would typically do ah, camp a longer period of time out so that I had a much longer recovery window. And my recovery would be a bit more active in nature.

[01:02:05] Nate: Don’t you say scarily. Fairly successful. We’re talking two national championships for the first

[01:02:09] Coach Chad: two or three. Jason Walker s o He’s He’s listening. He’s had good success with that. And I’m not saying that’s what he did, What he still does. Maybe he’s figured out a better way. Maybe that doesn’t work for him anymore. And his advanced age.

[01:02:21] Nate: That’s a good point.

[01:02:22] Coach Jonathan: It like it does change with age. I mean, I already noticed. Just I mean, I’ve only really been cycling, I guess for about six, seven years now, but I’ve noticed a change in how my body

[01:02:32] Coach Chad: respond more training more fit you become over years and years of training that differently, your body is going to react differently. Yeah, it

[01:02:40] Nate: goes all back to one of the earlier questions about doing races back to back. As you get more fit, it’s easier. And as you get more fit in a training camp of three or four days might not be a big deal at all.

[01:02:49] Coach Chad: I’m not be sufficient enough stimulus. It might not be considered a camp might just be, you know, a reasonably big blocker training, but back to in any NASA for this. But how to actually structure a camp. There are some recommendations that I’ve read recently, and these jibe with things I’ve I read in the past two, but you’re length of time. The duration of your camp, that what is that five days? So Wednesday through Sunday? That’s a really tough one, because the load over five days and then not be just completely wasted at the end of it, it’s really tough. But then to block it with a recovery day in there is tough, too, because you’re going to two days on, one day off, two days on so I would almost considered changing that to either afford a camp where you hit all four days or even a three day camp. Or you can lengthen it where you do three days on, day off, two days on the sort of thing, the way that the five day block is kind of a tough one to balance.

[01:03:41] Nate: What about, Ah, first day, intensity day off, and then three days of volume

[01:03:46] Coach Chad: that that’s a good way. I mean, that could work. That could be

[01:03:49] Coach Jonathan: enough. One thing I’ve seen pros do that average guys don’t is that very thing. I see average guys do training blocks and they have any sort of like a team camp or anything else. So they just go hard every day, five days apart. Yeah. Meanwhile, what I see from intros Ah, and talking to them and seeing their training every single day when they have a big block of training. They have days that are easy planned into that, and they respect knows. So it’s It’s just something to think

[01:04:17] Coach Chad: about for sure. And then, if you know your your weekly training stress, that’s super helpful going into a camp. I mean, if you don’t then you know your hours of training on the type of training you can actually do, Cem some calculations based on that, but say, say you look back at your last four weeks training. And you know what? Your average week, your weekly average, is for each of those weeks. So say it’s five hundred then over these states say it’s a three day camp over these three days, you’re going cram all five hundred those thi s into the sort of those training stress into those three days. I mean, there’s a big intensive block where all the stress comes real quickly. And then, of course, you recover afterwards. But the the mistake I see a lot of writers make in that case is they see I’m gonna have to five hundred TSS and you have to eat over three days. So I’m going to kill it on this first day, and then they just hobble through the remaining into workouts. So start lighter, finish heavier. You know, twenty twenty percent of your T s your training stress. And then maybe the next eighteen, forty percent on the final. They do what’s What’s that? Fifty percent? Yeah, so just ramp it up over the course of it, and you should end feeling absolutely tired, for sure. But within reach of recovery, This shouldn’t be something where you’re like, I don’t know how long it’s gonna take me to bounce back from this because I am crushed that if that’s how you feel at the end of it, you overdid it. Yeah, dial it back a bit. I promise you’ll be rewarded for

[01:05:25] Nate: it. And I think the hard part can be mentally, you’re in that group and maybe there’s some higher level riders only on lower levels. Bummer. And there is a right turn back to the house. But you go, I’m gonna I’m gonna hang with the one. These, You know, the greater ex pros,

[01:05:41] Coach Chad: you know, would be the guys back in the house showered up and sitting on the couch or everyone’s coming in from a longer day.

[01:05:46] Nate: But it’s okay, much ISS. That’s what I’m saying. Get over that Get over because it

[01:05:50] Coach Jonathan: is not. It’s much worse to be the guy that the next day’s off the back from, you know, to Kay and we’ll ride through the guy that can’t race effectively for

[01:06:00] Nate: one. It could be detrimental to your fitness. So the whole reason I’m not the whole reason. But part of the reason you’re there is to increase your fitness, and you can’t bear yourself toe both your points so much that you then can’t raise through here. It takes too long to recover a few times just because they think

[01:06:14] Coach Chad: I learned after the first one. But

[01:06:15] Nate: just because you go, yeah, for sure. And so in the eight weeks out, I’ve never seen a can’t

[01:06:22] Coach Chad: plant quite that far out. Normally, it’s like a four to six window, and it’s kind of the way the body responds. I mean, even like chronic stress is calculated over six weeks for most riders because that’s about when those games start to really manifest. So what you’re looking for is Teo, and what you’re hoping to do is capitalize on the upswing of report performance speak so not not reached the peak and then be on the other side of it by the time a competition rolls around. So again, this is something that requires some experimentation cause does that fault? Four weeks, five weeks? Six weeks was the composition of the camp, et cetera.

[01:06:51] Coach Jonathan: Yeah, I think this is I’m not planning any sort of camps this year, but I am planning a few stage races this year. One of them is four days long, so it’s a pretty long stage race as preparation for something. No, no. I mean, it’s all building toward one big event, right? And I think that like even using these same takeaways, if you have a situation where you’re doing like a stage race, that sort of thing, if it’s not the race of what you’re doing for the whole year, I think these takeaways, Khun, still really help in the sense that you’re trying. You’re looking at once again, look at this for the fitness benefit and look at how you can manage that most effectively. I think Teo too often we just get carried away with, you know, seeing right in front of our face and service, chasing its

[01:07:31] Coach Chad: looking longer picture or the bigger picture and then post camp. Just another couple by orders of advice the week after. Typically, you’re going to need a couple days off. Just about every writer can benefit from a couple days completely off the bike and then spend the rest of the rest of the week working on endurance. Really? I mean, just just gentle rights. There’s no real reason to incorporate intensity if the camp buried you sufficiently. But you know, not to the point where your battery to recovery intensity and the weak immediately following it probably doesn’t have a place again. Reason to experiment. Maybe it does for you on DH, then. Finally, don’t forget to increase your training stress afterwards, if you’ve got a fitness bump and now you could handle six hundred ss a week. Make sure you’re doing at least six hundred TSS a week. If you’re trying to ride that chronic stress wave,

[01:08:18] Coach Jonathan: Yeah, after you recover, right? Yeah, yeah. I guess the only other point that we should probably cover on this is like early season versus late season camps. And I guess like the special, the objective of them. And that’s something that, really for most training camps, I don’t think there’s much objective to them. It is usually just like I’m super excited to ride with my friends. We’re going to go out and ride, and it’s going to be great roads. Anything else but if you’re able to structure the camp, it all it really does. Especially as yet, later toward gold race. Hopefully, it’s got some direction toward the special. More

[01:08:50] Coach Chad: specialized. Yeah, because you’re probably not looking toe just accumulate a bunch of volume for a late season training camp. By then, you have very specific goals, and those girls are probably much closer Are probably pretty immediate. So you just Well, first off, you have to consider how much fatigue you’re carrying into the camp and perhaps telling the camp down a za result of that. Yeah. And I think that covers it. Yeah, that’s Sze Really it So just just later season caps typically are a bit more focused. They’re not simply about volume there. Probably about addressing something in particular. You know, the demands of that very important event. Um,

[01:09:25] Coach Jonathan: I think putting my foot in my mouth here s o if you want, you can, like, rip the microphone plug out of here. But

[01:09:31] Nate: yes. No, no. I’m gonna be on anything in particular you like kind of a creature like No, no, no. I’m not going to talk

[01:09:38] Coach Jonathan: about that. But I would love in the future to have a training camp that we organize and people can

[01:09:44] Nate: call it Serena Road one.

[01:09:45] Coach Jonathan: Yeah, I think you’d be fun to have Chad lay things out and have the actual folks you know, in terms of, like, what they should do. I think it’s a

[01:09:51] Nate: liability. We’re not really much like your

[01:09:54] Coach Jonathan: software, but it would be. It would just be really cool, because I bet you can. I bet you could lay out a heck of

[01:10:00] Nate: a long since in my orca sounds. Get Teo. No complaints

[01:10:05] Coach Jonathan: there. So I’m sure everybody else listen to this and feel the same. But for now, we’re going to take a few of the live questions that you’ve submitted for those there live from the audience. I’ll take YouTube if you want. Take Facebook, mate. It’s that we’re not. In our normal days, we might have less questions than normal, but we’ll cut through there and check him out.

[01:10:24] Nate: Candy ass. Innate. What are you eating on the bike to you? One hundred grams of carbs and our, um a mix of things. Martin, the drink. Which is. So, do you have a hundred grams of carbs? You need to have like a two to one ratio between fructose and glucose, or else you can’t always sorry. Glucose is two and fructose is one. Rosie can’t absorb it all. And you could have got stress and gas and diarrhea. And that’s not

[01:10:46] Coach Chad: a hard number. They’re not. Everyone can absorb sixty grams and thirty grams or, you know, so great point, but

[01:10:52] Nate: ah, And so the s s and Martin has a two to one that I’m doing, honey Senior choose which is a I believe a one to one ratio and then doing ah s s gels and scratch. So you going to math to figure out what the exact amount is? Which is kind of hard to do, but just a mix of those.

[01:11:09] Coach Chad: But you’ve done the math, So

[01:11:10] Coach Jonathan: yeah, exactly spreadsheet. I just stick to the Martin gels, and then then the drink makes. Unless I’m doing something like mountain biking, all just taking scratching my bottles, and then I’ll have their gels. It takes a lot of jealous toe to get to that to that point. Yeah. Okay, let’s see. Um Okay. Cool. Ah, somebody says well, too. Which plan do I point to? Beginner cyclist who’s already expressing great power to weight ratios. Lad is a ten K runner with a fourteen j says a fourteen minute, five K holy cow and high twenty nine minute ten K cheese. He held four point eight watts per kilogram for an hour after a month or so on the bike. That’s seriously impressive for an athlete like this. Like I understand that a lot of the time people say, like, What sort of plans should I choose for a specific walk kg or if I’m already really high? Which one should I pick? And it’s more about the specific demands of the event that they’re planning to do rather than their current fitness. They have rights, and I’d

[01:12:19] Coach Chad: still staring toward the same base build special to cycle it stare anybody toward. They’re just working with a higher level of fitness, but they’ll probably I mean, they’re goingto advance or improve real similar manners. Just, you know, starting from a higher ground,

[01:12:31] Nate: Would you worry about give putting too much on him too soon?

[01:12:35] Coach Chad: Yeah, I mean, an endurance runner who could run that fast is probably a pretty fit nine

[01:12:40] Nate: hundred miles a week.

[01:12:41] Coach Chad: Yeah, so could probably tolerate quite a lot of stress, but this is new stress, different types of stresses and slower. Well, we’re impact. So that be a little less of a concern than transitioning a cyclist into running.

[01:12:52] Nate: I worried the same thing that happened was I was going to running, running motorcyclist. The issues, stuff like that. It’s a different movement. So I would I would do maybe the medium and get that going. And then if they were good, a medium, then goto

[01:13:04] Coach Chad: high just with anything else, I mean, start in the lower side of what you think you could tolerate and then nudge up from there rather than go backwards.

[01:13:10] Coach Jonathan: It’s an amazingly fast person right there. So keep that sort of running and then also do that on the bike. Sounds like Mike Woods, almost, you know. Ah, really Cool story with him. Let’s see somebody. Or did you have one night?

[01:13:23] Nate: Yeah, I had. This is This is for me. But it’s general, for I think I have a lot of people. Is Nate. I’ve heard you say that it takes you longer recover after rides. I’ve always struggle with this. What have you done? To help recover faster. Better really? Ah, eating on the bike like, Yeah, nutrition, nutrition, nutrition. So that the high carbon take during the day I d’oh You know, you read about interest all time and you should never do this, but it says, but I do a big carbohydrate with a lot of five or right before bed. Try to get some extra meal in body. Found this morning was nine percent. I just keep doing that. Makes my legs feel better next day, and then even on the easy day. So the I do any Baxter a lot, which is like

[01:14:04] Coach Jonathan: somebody there. A lot of people around the world drinking right now. It’s the drink game.

[01:14:08] Nate: But even on that one, yeah, I especially have a hard day the next day. I’m still trying to shoot for that hundred rounds per hour, and I the science says you can’t do this, but I don’t believe it is trained. Your gut toe process more carbohydrate isn’t right, you know, it’s

[01:14:25] Coach Jonathan: just undiscovered, that’s all. It’s undiscovered, just undiscovered.

[01:14:29] Nate: So take this with a grain of salt is probably completely wrong, So just skip ahead for a second. I when I first would do a lot of carbs, I’d get a lot of gas and I would get some, like, diarrhea. And as I do, more and more, what happens? When

[01:14:41] Coach Chad: were those? Okay, Yeah,

[01:14:42] Nate: yeah, yeah, I just do it more and more and

[01:14:44] Coach Chad: you can train your good. This is a real thing for sure. There’s no

[01:14:48] Coach Jonathan: way that like you look a top level like the block post that we have on Jeff Bush. Dirty Kansas. You can check it out on block doctrinal dot com, but the amount of just like, you know, just gels, mix, choose and Coca Cola That he was taken is amazing. You know, if he has trained for that, there’s no way that it was just a natural ability. I,

[01:15:11] Nate: I think mentally what I’m trying to do is is always carb load for the next work out. If I could always be like, fully carb loaded on DH, not blow up my overall calories to have to reduce fat and protein. But so I come in every workout loaded with glycogen. Then I can hit that next work. I can hit that next workout, and that helps. Then also sleep. Obviously lots of sleep.

[01:15:31] Coach Chad: It’s news you’re in time. You too. You’re just well in advance of the demands, you know, and you know that your work, your work load is high, and the type of work you’re doing requires a lot of sugar.

[01:15:38] Nate: And I’m trying to do two hour train ride. So, I mean, if if I was doing thirty minute train rides, I probably wouldn’t

[01:15:43] Coach Chad: train rides being sweet spot working above right or sweets, but work?

[01:15:47] Nate: Yeah, right now I’m doing actually intensity or easy. A mix.

[01:15:51] Coach Jonathan: Yeah, Jarod asks. I jumped from a low volume plan to a mid volume plan in November and have had pretty good compliance since. But the gains of a minimal what is the list of things to check to diagnose a lack of progress? Ah, the first thing that I would say if you are lacking any sort of like if you feel like you should be making more first thing, I would check his nutrition. That’s like number one for me, right? Like, if you’re not feeling everything properly. I know a lot of folks try to, you know, cut the line thin. Maybe they’re trying to do some of the workouts faster, that sort of stuff. So what nature said nutrition. The next thing that I would check, though for sure, ER, is the amount of sleep that you’re getting. That’s a big thing in the quality of sleep that you’re getting. And then outside of that, all the different stressors that you have in your life, that’s like my checklist that I run through.

[01:16:39] Coach Chad: Those are all good. I would start with something else. However, just that jump may have been too big. So you were responding well with certain training load you up That training load on your response started the tone down. Maybe it’s a little too much,

[01:16:50] Coach Jonathan: even if you can complete the workouts. You just like the old days, Alright.

[01:16:54] Coach Chad: Doesn’t mean your body’s ability to adapt to that new load is sufficient. Yeah.

[01:16:58] Nate: And also look, look at your calendar on training going back cause sometimes you think we think we’re consistent. Yeah. Then you look back and you’re actually not consistent. And as you get through the plan, how many? Because they were done this where you think like I was killing you Look back and you see all the days you missed. Oh, yeah, and it’s not happens. Your memory does not remember what actually happened.

[01:17:18] Coach Jonathan: Yeah, I’ve been quantifying my sleep with a woop band a few of us have here, and it’s it’s provided some insight into the sleeping side of things for me. I’m not sure about the other, the value in terms of the other stuff, really. But it really hasn’t changed the way I’ve slept, though more, I guess it’s just informed me on that. But the one thing that I feel like in one respect is looking at it as a relative metric day today. It helps me keep track in the least go. Yeah, that was a bad night’s sleep. And perhaps that’s why that workout felt harder. But there are plenty of different ways even track sleep. There’s countless things these days that you can

[01:17:55] Nate: use Chad. This one’s for you. Ricardo has been working on base, high volume, sweet spot base and just beginning. General Build and Ricardo is asking is you know that it’s a jump there. Should I be like prepping for build by doing short power like a little bit in the middle? There, before I do it because

[01:18:14] Coach Chad: it’s a bit of a shock coming from something that’s exclusively sweet spot and recovery, because what the highball implant is, Yeah, so that Yeah, it’s a fair concern, and it’s probably going to be a bit more challenging from you for you then, people coming from the low and moderate ball, mid volume once that incorporate some of the stuff you’re now seeing you. So it’s really it’s a form of It’s a new shock to the system. So it it might be a bit of a learning curve. But I promise it’ll be pretty steep if you’ve gotten through a high volume, sweet spot baseball and you’ve got a ton of muscle endurance, so that base is very well covered. Now it’s time to work on something else and diving right into it. Ah, did he say he’s doing high volume? You think so? Yeah, that might be where I would recommend to play it a little more cautiously and try the midline plan for a week or two or longer. And see, that might be sufficient, considering this is a different form of stress that the high intensity stuff takes a greater told

[01:19:06] Nate: your point, though, is that you could just expect to struggle for a week or two. But then you kind of like, get right in there because you have such a way that they’ll go and they’ll

[01:19:13] Coach Chad: be a curve. But it probably pretty steep

[01:19:15] Nate: theater thing could they do is maybe at the end, if they’re worried about this at the end of the plan, start switching and maybe like Taylor or Bluebell, that kind of one of the longer like switching out Thursday with a with a

[01:19:26] Coach Chad: short sort of sublime sweet. But you could, if you’re worried about us, start to incorporate some early. Yeah, if you have the presence of mind to see it that far ahead, that’s not a bad idea.

[01:19:34] Nate: The other thing that I’ve done on this, his ah, to a mountain bike race or something like that inside of the plan on replacing a Sunday or Saturday, right? Which is

[01:19:42] Coach Chad: the group?

[01:19:43] Nate: Exactly, exactly something like that. To really get that where it’s not. Ah is not dictated. The pace Aiken trainer role it is, dictated that

[01:19:51] Coach Chad: that, too, though I mean, I’ve done. Sweet spot baselines are sweet, but plans where I focused predominantly on Sweet Spot. In fact, really That and maybe some endurance writing, some recovery writing. Then I go out for my first group, but I think I’ve got a ton of fitness. My ftp so high relative my way, I’m going to kill this guy gets spanked because I don’t have exposure to the other types of intensity that they dole out. Yeah, but a couple weeks later, just fun,

[01:20:12] Nate: and you’re actually probably back

[01:20:13] Coach Jonathan: here in a couple weeks later. I’m real good. You’re, like, way better, right? So that’s just the just expected to her transition. Yeah, yeah. So happens, Moshe. I hope that’s how you say the name there. Ah, it’s all just paraphrase the question. But basically it’s a common question that we get from triathletes. Chat where they asked, like Should I follow sweet spot base and then work into the full distance plans? Or should I just follow full distance from the get go? In almost every case, I would recommend that somebody just follow the full distance plants, right? Because they’re texturally designed that you’re

[01:20:43] Coach Chad: really comfortable with incorporate developing and incorporating your own swimming run workouts. So if you’re already really good at this, and you’re simply looking to focus on your bike and you can balance the other demands and the maintenance of those other disciplines, then feel free to use this weak spot based plant. But the triathlon plans were developed with the bike workouts folded into it so that everything works cohesively. All three disciplines cool.

[01:21:07] Coach Jonathan: Another question that we have here, just me. So a few people men are mentioning that they cracked. They have had their bikes. They say crack on trainer, One person says. I thought I cracked from bike on the trainer, but then I realized it was from a different event. And then I just noticed it when it was on the trainer. That, I believe, would probably be more common than people would think if they have a situation like that. Yeah,

[01:21:31] Nate: Christopher would asa. I would like a discussion on feeling for different types of trainer workouts. Should I fuel for easy stuff up to an hour? How should I feel for Bo to Ah, I normally just mix a couple of bottles of sports drink as needed. Is there any added benefit to fuel differently based on the type of of trained you means, like Energy Train vo two thresholds spot etcetera,

[01:21:51] Coach Chad: for sure. Eso almost any short workout hour or less. If you come into it even after an overnight fast, you probably got enough collection on board to get through. It doesn’t mean it’s best way to go about it, but you could survive it. And then short, easy. Reid’s probably being anything more than water. You just don’t You’re going to be metabolizing a minimal amount of glucose or blackish, and you’re going to be relying predominantly on fat if it’s truly easy and assuming you’re somewhat erratically adapted, and then when we get into the higher intensity stuff, I mean, even sweets. My work. I’m sorry, Theo to Max work. You look at the total time and intent time in zone by the end of it, if you do three by two three by three by two you’re looking at, what, twelve minutes of work? You probably got enough fuel to get through that we start pushing beyond the hour. That’s when things get a whole lot trick here, especially if it’s sweet spot work stuff that’s really steady and highly demanding in terms of carbohydrate. Expenditure for usage. Ah, and that’s when you have a very particular, particularly fuel for the workout.

[01:22:50] Nate: And if it’s your doing, three workouts and today, everything you said or not three works today. Three workouts week. Okay, Everything I say, like I would just do that. But as you get more and more volume that you

[01:23:01] Coach Chad: do have start thinking ahead

[01:23:02] Nate: exactly. You think about the next workout, an expert. And if you’re going to hard days back to back

[01:23:06] Coach Chad: or if you’re doing a double day, have any type, whether it’s multi sport or just another bike red.

[01:23:11] Nate: Just because one day you can get through it doesn’t mean it’s not going to impact your next day. So this’s been a huge change in the ability for me to increase my fitness and do more volume is that even though I don’t need it to get through this work out, I’m tryingto absorb it and use it so that my muscles are more loaded. For the next time I get into, Ah, not as big of a hole in my leg. My leg just feel better.

[01:23:35] Coach Jonathan: Yeah, Zack says. Any strategy? Suggestions. For my first time doing a circuit race forty six years old. Two hundred fifty ftp. Two weeks into sweet spot base, one mid volume of the podcast needs subscriber to train a road loving it. And thanks. So it depends, I assume that you’re not. Just if you’re raising it this weekend, you’re two weeks into sweet salt based one mad volume. That’s that’s one thing later on, it could be something else just because, you know, if you’re just starting out well, yes, stepping back circuit races will totally very, you know it’s It’s fair to say, Forgive me. That criteria mes are predominantly flat ish surgery, but exactly in circuit races is where you get a whole lot more variation so you can’t have a circuit race. It’s darn near flat. You could have a circuit race that is extremely tough, like the one that they usually have on the tour of Utah every year that climbs up to the capital and then drops down through these neighborhoods and

[01:24:27] Coach Chad: your Colorado with regard to the gods.

[01:24:29] Coach Jonathan: Yes, through Garden of the Gods like their their circuit races can be with some of the most demanding and difficult races you, Khun Dio, usually aah least the ones that you see that air like it. Big spectacles, that sort of thing. If it has a climate, it’s usually a substantial climb. And it’s just it basically doesn’t allow you to hide in drafts or anything else. Toe kind of hide. Your lack of physics is a new razor mentions that it’s his first time doing a circuit race. Okay, it wasn’t my first time doing a

[01:24:56] Coach Chad: certain race, and it’s just a new format my advice may not carry, but if it’s your first time racing and you’re doing a circuit race, I would just learn howto work. Just learn how to survive in a field. Yes, not even move around and feel just right safely. I wouldn’t concern myself in anything more than that.

[01:25:10] Coach Jonathan: My experiences in circuit races race efficiently. Don’t get bold, especially if it has a big climate, never lap. And if you’re not an

[01:25:18] Coach Chad: eraser and it’s your first exposure to a circuit race, well, it depends on how many laps. But, you know, I would play conservatively for safely the first half of the race for sharing and for my strategy. Over the course of that, a

[01:25:30] Coach Jonathan: few things that you can do for that. If it has, like a climb in there, one thing you can do is position yourself. So you, you, Khun Sad, climbed basically. So coming even before you sad, climb the hill, which I’ll get to in a bit, but get into a position where coming into the hill, you actually allow yourself to carry more mo mentum coming into that hill. So then you don’t just come into it the same momentum as everybody else. And then, if you can. Ideal scenario is you kind of do like what Nate said, in the sense that you kind of allow yourself to build momentum and kind of move on the outside of that group like that and then get to the climb. And then hopefully that allows you sometimes that you’re up at the front and you, Khun, drift toward the back without having to put out quite as much power. It’s

[01:26:10] Nate: such a great strategy, because what it also does is it makes everyone think you’re weak. Yeah, tailed off. I did this at the road race and will be a great video on this because I could be at the front of it. And then it was a short climb, Maybe a minute or two minutes, but my climate was like, ten seconds, maybe was a minute climb, But I got to do in a minute tens. I’ve got to put out less power. I basically made this climb less steep, but I went from the front, a group to the very back, the group, then the downhill. I just went to the side and tucked and went right back to the front. It’s in all the wrong

[01:26:39] Coach Chad: tactic. And if you don’t have to be positioned right at the front of it for some strategic reason, then I don’t know why you wouldn’t use it.

[01:26:46] Coach Jonathan: Also, you spend a lighter gear. If he came into going up that climb, it may be tempting to kind of jam up it. And you’ll see a lot of people doing that, but spend a lighter gear, sea otters coming up. You’re going to be doing the

[01:26:56] Nate: circuit race get destroyed. Are you doing the circuit? Yeah. Yeah. It’s gonna be so hard.

[01:26:59] Coach Jonathan: Yeah. So that in threes. Yeah. The threesome. That’s that’s my That’s my favorite road race I’ve ever done. It’s so much fun. It’s really hard, but it’s incredible because you’re on one of the best race tracks in the entire world, Laguna Seca. But that one has an extremely hard climb in it. And if you’ve ever played like a car racing game, you could go driving and you probably don’t think it’s very tough. But

[01:27:22] Nate: when you get here, when he gets going, really get there. In real life, it

[01:27:26] Coach Jonathan: is so hard. And on that climb, you see it every single time, especially because it’s sea otter. There are a lot of kids in that region. The nor callous high school cycling league is gigantic, and there are a lot of kids looking for a CZ much stress as possible. So they joined and they race, you know, Cat three through five, whatever division they’re in, and they’re just insanely fast. They have power to weight. Ratio is through the roof, and all they know is just go as hard as you possibly can. And so they go up Those climbs so hard every time. But if you just allow yourself Teo, you know, swallow the ego a bit and let yourself drop back and you’ll come back on him. And it’s kind

[01:28:03] Coach Chad: of that kid’s race just know no bounds.

[01:28:06] Nate: It’s amazing. There’s two different types of that climate, too. There’s one where you’re doing it on purpose, and there’s one where you’re like, barely holding on. Yes, and

[01:28:13] Coach Chad: it could be use that way, too.

[01:28:15] Nate: But if you’re barely holding on, it could be dangerous. Because then if it gets pushed over the top, yes, you’re going to get kicked out. So you just might know today

[01:28:21] Coach Chad: we’re going to make it anyway, those

[01:28:22] Nate: exactly I mean, you’re doing one thing. Another thing that I’ve seen just recently is sometimes these These claims will happen and someone will sprint from the back to the front on the climb, but they’re not. Push it over the top. Yes, there. There is no point. No point in that and doing that, you’re just you’re making the hills steeper and more tired. And I think what happens is you get overzealous. You’re like you’ve been waiting the whole time. And it’s not a hard race. And here’s your final hill. And you’re a climber. Yes. Oh, you You punch it. But then if you you gotta push over the top so it becomes a gap. Or also it’s pointless. The

[01:28:54] Coach Jonathan: climb doesn’t finish until you’ve gotten down to the same elevation you started at right. Like that’s like what you should think of

[01:29:00] Nate: ya if you want. I mean, yeah, if you wantto you just got If you’re going to make me making people tired, you have to push the whole pace of the whole group. So you make people tired. If you just are going from the back to the front Why? Well, psychologically

[01:29:13] Coach Jonathan: speaking, everybody expects to climb to be hard. So, like, no matter what, everybody will expect that to be hard. So if then you make the descent, the part that they psychologically in their mind assume will be the easy part. If you make that hard or the flat section, if you make that hard, then it mentally break somebody.

[01:29:28] Nate: There is a circuit race coming, Noa Creek coming up that has hills that we’re going to do in Pete was telling me about this. It starts with like you’re, like eight percent. But then there’s maybe, like two hundred yards at two percent and then another kicker up those those two hundred ards at two percent.

[01:29:42] Coach Jonathan: That’s where the difference gets made. Yes. Not in this treasure

[01:29:44] Coach Chad: drilling through that.

[01:29:45] Nate: Yeah, And that is where you’re gonna create separation or mentally. To your point. Yeah. Then it’s you think that it’s over and like, I get to rest now. So if you are a climber, you’re gonna want to push through that section, and you’ll totally mean you’ll drop me gentle questions.

[01:29:59] Coach Jonathan: So if you’re right, if you’re racing against me, don’t use this

[01:30:02] Nate: way. Should we should go slow in that section. So we do that. We got strong. Okay. Well, yeah, that’s one just radio. It is

[01:30:09] Coach Jonathan: not our way more than race results, but they’re at Sea Otter. It’s like like clockwork. Every single race, you can expect people to just absolutely drill and burn themselves up that the really hard climb. And then they’ll coast their way. Just for too long. Coming into the corkscrew there after I think that I hit fifty six miles an hour after that

[01:30:29] Nate: one year old, and that was a ways with forty. I will hit the brakes. He said, you know, I’ve been acting for sure. Ah, thanks, coach. So when you come over the

[01:30:45] Coach Jonathan: top of that. I have found a relative success and at least getting everything split up into a small group by pushing hard over the top of that climb. Every time I settle into a good tuck thereafter in down the course here, which is the funniest thing in the world, and then because the surface is just perfect. It sounds scary, but it’s not the surfaces. The surface is incredible. It’s like sandpaper. It’s the grippy ist asphalt you’ve ever been on, and it’s so perfectly smooth. It’s really cool. And then they’re after it, Really. Always. It always separates. It’s like a group of five, and then it’s like a basically a break away for the rest of the lap. Not to you know how

[01:31:23] Nate: long is the descent?

[01:31:24] Coach Jonathan: It’s really short, especially in time, because it’s quite Steve.

[01:31:27] Nate: Well, I wonder to in this situation is to go right into the descent.

[01:31:30] Coach Jonathan: Yes, it goes up and then drops. It basically flattens out for about twenty, thirty feet and then drops down

[01:31:35] Nate: shot. How many times is a bigger rider that you get gapped off the back a little bit on the climb, but then you get back on that.

[01:31:42] Coach Chad: That was going to say, because whenever we talk about pushing over a climb, I always think of Boca Race is that you get up the climate and the kind of level out. So but often enough, you get up climb, then your Honor descent. So you, Khun, you could hurt yourself pretty good on the way up, knowing that you’re going to recover on the way down. If a gap does developing here heavier Ryder, you’ll probably close it if you’re a reasonably good to send her. Yep, yet another tactic employed for a bigger writer.

[01:32:07] Coach Jonathan: And finally, in terms of colour in that circuit race, I find that everything gets just decided on the pit row climb. It’s a much smaller climb, seems benign, but that’s when things get decided.

[01:32:18] Coach Chad: That’s true. I mean, everyone’s gearing up for the big climb. They don’t see these other minor climbs. It can actually prove really pivotal on how the race unfolds.

[01:32:25] Nate: How did you do?

[01:32:26] Coach Jonathan: I’ve gotten second, third and fifth and fourth well, category. Ah, force and won. And then I think one race in fives.

[01:32:36] Nate: That’s the thing that scares me this race is We had a pro mountain biker here. Trevor J. Was saying, I think he’s he was, like, a five point three watts per kilo. Yeah, Grace Cat five. Yeah, and I didn’t get dropped like

[01:32:46] Coach Jonathan: you got your like, How does that happen? I

[01:32:48] Nate: know this we’re talking about is Sea otter is crazy.

[01:32:51] Coach Jonathan: It’s really hard. You know, like that. I think one year that we did it in the cat five’s I think that I had, like, the sixth fastest lap. And that was, after all, the P one twos. Everybody else had done it that year. That shows like and cat five. That’s weird.

[01:33:06] Nate: Wields a huge mountain bike race. It’s only sound bikers that are amazing. Go. I’m gonna do a road race and they jump into it Their first super strong. You could just imagine a cat five race being at five point three watts per kilo When I see climbing again. He dropped. Oh, yeah, like, imagine if Europe Well, I think a normal What power way would be three. You have a pretty good for a five year e you? Yeah, I’m to get annihilated. There’s also

[01:33:30] Coach Jonathan: being them being mountain bikers. They really don’t know how to ride in a group. A lot of the time

[01:33:35] Coach Chad: I get, but on a climber slows down, you get tailed off. You must work before it.

[01:33:39] Coach Jonathan: Yeah, or just sitting in the wind everywhere else, you know, you can try as much as you can, but when you don’t, you know you don’t ride well in a group that, Khun sake unhurt. So with that, we should probably call it on this one. Sound good. Cool. Thanks. Everybody for joining us. You, Khun, join us again next week. We’ll be here according all actually be getting ready to head out for a mountain bike race. And also we’ll be announcing a team that we’re supporting this year. Rate professional racing. Be pretty cool mountain bike team. So we’ll be announcing that and hopefully getting some unique podcast content from that next weekend as well. It’s going to be an exciting week to cover. We’ll have race results to cover from us. But then we also have all the questions that you submitted once again. Check out if you want to see this podcast as well. Let it play in the background. You can go over to our YouTube channel. You can check out the race analysis videos. You can check out everything that we’re doing at TrainerRoad. We have some new, exciting features that will be talking about in the very near future that you’ll be able to check out what you’re going to be very helpful for all of us. You’re going to like him. So plenty of exciting things to come. Stay tuned and we’ll talk to you all next week. Everybody

[01:34:41] Nate: but I.