{"id":30403,"date":"2019-06-28T06:45:45","date_gmt":"2019-06-28T13:45:45","guid":{"rendered":"https:\/\/blog.trainerroad.com\/?p=30403"},"modified":"2022-04-07T07:29:00","modified_gmt":"2022-04-07T14:29:00","slug":"cape-epic-doms-strategy-with-sofia-gomez-villafane-ask-a-cycling-coach-209","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/cape-epic-doms-strategy-with-sofia-gomez-villafane-ask-a-cycling-coach-209\/","title":{"rendered":"Cape Epic, DOMS, Strategy with Sof\u00eda Gomez Villafa\u00f1e \u2013 Ask a Cycling Coach 209"},"content":{"rendered":"\n<p>Special guest and 4x Argentine National Champion Sof\u00eda Gomez Villafa\u00f1e of the Stans Pivot Pro Team joins us for a preview of Nate &amp; Sof\u00eda&#8217;s Cape Epic plans, a deep dive into DOMS, race strategy and more! <\/p>\n\n\n\n<p>More show notes and discussion in the <a href=\"https:\/\/forum.trainerroad.com\/t\/cape-epic-doms-strategy-with-sofia-gomez-villafane-ask-a-cycling-coach-209\/17546\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">TrainerRoad Forum<\/a>.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<iframe width=\"560\" height=\"315\" data-src=\"https:\/\/www.youtube.com\/embed\/Ad13nY_I7xk\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mce_4\">Topics covered in this episode<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>4x Argentine National Champion, Sof\u00eda Gomez Villafa\u00f1e<\/li><li>Outside workouts are live!<\/li><li>Epic Rides Carson City Off-Road Preview<\/li><li>Nate and Sof\u00eda\u2019s Cape Epic plan<\/li><li>Strength training benchmarks<\/li><li>How to build an MTB race strategy<\/li><li>How to get better at sustained power<\/li><li>How to drop somebody that\u2019s faster than you<\/li><li>Is muscle pain proportional to training load or quality?<\/li><li>A deep dive on DOMS<\/li><li>How to feel okay with celebrating<\/li><li>How to gain \u201cfree\u201d speed<\/li><\/ul>\n\n\n\n<iframe width=\"100%\" height=\"300\" scrolling=\"no\" frameborder=\"no\" allow=\"autoplay\" data-src=\"https:\/\/w.soundcloud.com\/player\/?url=https%3A\/\/api.soundcloud.com\/tracks\/642989589&amp;color=%23ff5500&amp;auto_play=false&amp;hide_related=false&amp;show_comments=true&amp;show_user=true&amp;show_reposts=false&amp;show_teaser=true&amp;visual=true\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n\n\n\n<p><strong><em>For more cycling training knowledge, listen to <a rel=\"noreferrer noopener\" href=\"https:\/\/www.trainerroad.com\/podcast?utm_source=TrainerRoad%20Blog&amp;utm_medium=Blog%20Post%2FEpisode%20129%3A%20Higher%20cadence%2C%20bike%20handling%2C%20crank%20length&amp;utm_campaign=TrainerRoad%20Blog%20Content&amp;utm_content=the%20Ask%20a%20Cycling%20Coach%20the%20only%20podcast%20dedicated%20to%20making%20you%20a%20faster%20cyclist\" target=\"_blank\">the Ask a Cycling Coach \u2014 the only podcast dedicated to making you a faster cyclist<\/a>. New episodes are released weekly.\ufeff\ufeff<\/em><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Full Transcription of Podcast<\/h3>\n\n\n\n<p><em>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 support@trainerroad.com<\/em><\/p>\n\n\n\n<p><em>Transcription to be added after recording.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Special guest and 4x Argentine National Champion Sof\u00eda Gomez Villafa\u00f1e of the Stans Pivot Pro Team joins us for a preview of Nate &#038; Sof\u00eda&#8217;s Cape Epic plans, a deep dive into DOMS, race strategy and more!<\/p>\n","protected":false},"author":20,"featured_media":30407,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[3460,5],"tags":[2324,2326,2328,1262,1647,2336,2325,2335,1202,2332,2330,2331,1578,1261,2338,2329,2333,2334,1175,1624,465,2240,501,2337,2195,827,2339,1358,881,883,1972,2327,1813,1678],"class_list":["post-30403","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ask-a-cycling-coach-podcast","category-training","tag-argentine","tag-argentine-national-champion","tag-cape-epic","tag-carson-city","tag-carson-city-off-road","tag-celebrate","tag-champion","tag-doms","tag-drop","tag-drop-fast","tag-drop-faster-people","tag-drop-faster-riders","tag-epic","tag-epic-rides","tag-free-speed","tag-mtb-race","tag-muscle-pain","tag-muscle-soreness","tag-national","tag-off-road","tag-outside","tag-outside-workouts","tag-power","tag-small-wins","tag-sofia-gomez-villafane","tag-speed","tag-speed-tips","tag-strategy","tag-strength","tag-strength-training","tag-sustained-power","tag-villafane","tag-win","tag-workouts"],"cc_featured_image_caption":{"caption_text":false,"source_text":false,"source_url":false},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/30403","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=30403"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/30403\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/30407"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=30403"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=30403"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=30403"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}