If you aspire to qualify for Ironman World Championship as an age-group triathlete, this interview with sub-10 Kona-qualifier Emmet Kelly will explain exactly what you need to do. In this episode of the Ask a Cycling Coach podcast, we talk with Emmet Kelly, a 35-year-old IT technician and father of two young boys who qualified…
Answer: It’s a process, and every rider will come to a different balance that suits them. Every step in the process can yield more power, greater aerodynamics, and/or higher levels of sustainability. Who Knew There Was So Much to Time Trialing!? Going fast in a time trial is a marriage, if a polygamous one, of…
Answer: A lot. Structured training will get you faster, but structured training with a concern for aerodynamic positioning will have the greatest impact on your speed. What is Aerodynamic Drag? Aerodynamic drag, otherwise known as aerodynamic resistance, plays a major role in determining how fast we can push ourselves on our bikes. How much so…
Answer: Typically two weeks of recovery is recommended, but that timeframe could vary depending on your level of fatigue and motivation. Based on the amount of downtime you take, you can restart a Base or Build plan. Decide How Much Downtime You Need If you’ve just completed a Specialty plan and are focused now on…
Faster time trials doesn’t mean you need the most aerodynamic equipment. Getting faster starts with doing the right things with what you already have. Not everyone is ready to invest in the TT bike, the aero helmet, the aero bars, the aero everything … We’re here to tell you that purchasing all the aero gear isn’t…
Answer: Testing days aren’t always your best days. Muscle fatigue, unpreparedness for the discomfort of testing, poor pacing, or low motivation can all lend to a lower FTP result. When you test at a lower FTP, it commonly comes down to one, or a combination, of four things: 1. You weren’t sufficiently recovered following your…
Answer: The High-Volume Sweet Spot Base plan has a very specific training load, in both volume and intensity. This allows for a very high TSS relative to all other training plans. This high training stress score does not translate directly to other plans, including those in the Build Phase. High-Volume Sweet Spot Base is in…
Answer: The emphasis is no longer placed on growing fitness like it was during the Base and Build phases; rather, the focus of the Specialty phase is placed on event specificity. A reduced TSS allows flexibility for weekly racing opportunities during the final phase before your key event. The Importance of Dropping TSS as You…
Answer: FTP increases and applying different forms of training stress require small planned decreases in TSS to maximize training benefits. Reduce TSS Between Training Phases to Get Faster Within a progressively structured training plan, each new week sees a slight increase in the overall amount of stress (TSS), while each workout sees a similar bump…
Answer: Riding outside generally means a higher intensity and higher TSS than a plan’s prescribed structured workout. Depending on a rider’s goals, their outside ride could hamper later workouts. It’s really a question of what you want to get out of your rides and how much time you’re willing to dedicate … If you’re looking…