{"id":69468,"date":"2021-06-03T14:30:00","date_gmt":"2021-06-03T21:30:00","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=69468"},"modified":"2021-06-03T13:06:34","modified_gmt":"2021-06-03T20:06:34","slug":"peak-fitness-all-out-efforts-elevation-training-and-more-ask-a-cycling-coach-311","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/peak-fitness-all-out-efforts-elevation-training-and-more-ask-a-cycling-coach-311\/","title":{"rendered":"Peak Fitness, All-Out Efforts, Elevation Training and More \u2013 Ask a Cycling Coach 311"},"content":{"rendered":"\n<p>How to reach and maintain peak fitness for as long as possible, how many all-out efforts does a rider have each year, how to use elevation training and heat training to get faster and much more in Episode 311 of the Ask a Cycling Coach Podcast!<\/p>\n\n\n\n<p id=\"block-c898a78f-3b41-4424-8827-238fbcd624bf\">More show notes and discussion in the <a href=\"https:\/\/www.trainerroad.com\/forum\/t\/peak-fitness-all-out-efforts-elevation-training-and-more-ask-a-cycling-coach-311\/59401\" data-type=\"URL\" data-id=\"https:\/\/www.trainerroad.com\/forum\/t\/peak-fitness-all-out-efforts-elevation-training-and-more-ask-a-cycling-coach-311\/59401\" target=\"_blank\" rel=\"noreferrer noopener\">TrainerRoad Forum.<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Peak Fitness, All-Out Efforts, Elevation Training and More \u2013 Ask a Cycling Coach 311\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/FhWSp7u5CXg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-188ed379-bcb7-4b82-b7b5-032b11447cc3\">Topics covered in this episode<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Intro 0:03<\/li><li>How long can you sustain peak fitness? 3:52<\/li><li>How to prioritize events and why it\u2019s important 6:22<\/li><li>How to perform well year-round 11:01<\/li><li>How much of peaking is physical vs. mental? 12:46<\/li><li>Why chronically maintaining a caloric deficit can be dangerous 30:01<\/li><li>How to fuel recovery rides? 36:11<\/li><li>How to balance food choices and getting enough calories 47:02<\/li><li>What impact do team kits have on race tactics? 1:13:12<\/li><li>Can heat training replace altitude training? 1:17:31<\/li><li>How to use elevation training to get faster 1:22:46<\/li><li>Do you have a finite number of \u201call-out\u201d efforts? 1:31:05<\/li><li>Is there a cost to overshooting your power targets when training? 1:38:05<\/li><li>Live questions and answers 1:48:53<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-188ed379-bcb7-4b82-b7b5-032b11447cc3\">Blog articles mentioned in this episode<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Cycling for Weight Loss: How to Lose Weight Through Cycling &#8211; <a href=\"https:\/\/bit.ly\/3gaw1T0\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/bit.ly\/3gaw1T0<\/a><\/li><li>Conquering Disordered Eating with Alex Sandilands &#8211; <a href=\"https:\/\/bit.ly\/3cdrvSw\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/bit.ly\/3cdrvSw<\/a><\/li><li>Heat Training and Endurance Performance with Dr. Chris Minson &#8211; <a href=\"https:\/\/bit.ly\/3cimbxg\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/bit.ly\/3cimbxg<\/a><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Ask a Cycling Coach Podcast<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/ask-a-cycling-coach-podcast-presented-by-trainerroad\/id1035433041\" data-type=\"URL\" data-id=\"https:\/\/podcasts.apple.com\/us\/podcast\/ask-a-cycling-coach-podcast-presented-by-trainerroad\/id1035433041\" target=\"_blank\" rel=\"noreferrer noopener\">iTunes<\/a><\/li><li><a href=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly90cmFpbmVycm9hZC5saWJzeW4uY29tL3Jzcw\" data-type=\"URL\" data-id=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly90cmFpbmVycm9hZC5saWJzeW4uY29tL3Jzcw\" target=\"_blank\" rel=\"noreferrer noopener\">Google Podcasts<\/a><\/li><li><a href=\"https:\/\/open.spotify.com\/show\/5y3RGxP3VLfwQbLapaRU1H?si=jH8FlR6AROSj2htaEKdQdQ\" data-type=\"URL\" data-id=\"https:\/\/open.spotify.com\/show\/5y3RGxP3VLfwQbLapaRU1H?si=jH8FlR6AROSj2htaEKdQdQ\" target=\"_blank\" rel=\"noreferrer noopener\">Spotify<\/a><\/li><li><a href=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI61wqXR8MUBXBHPk5Rli1yH\" data-type=\"URL\" data-id=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI61wqXR8MUBXBHPk5Rli1yH\" target=\"_blank\" rel=\"noreferrer noopener\">YouTube<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Successful Athletes Podcast<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/successful-athletes-podcast-presented-by-trainerroad\/id1516326667\" data-type=\"URL\" data-id=\"https:\/\/podcasts.apple.com\/us\/podcast\/successful-athletes-podcast-presented-by-trainerroad\/id1516326667\" target=\"_blank\" rel=\"noreferrer noopener\">iTunes<\/a><\/li><li><a href=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M\" data-type=\"URL\" data-id=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M\" target=\"_blank\" rel=\"noreferrer noopener\">Google Podcasts<\/a><\/li><li><a href=\"https:\/\/open.spotify.com\/show\/6NofSCNESmrSFjlKhnbIY6?si=63F6MJdrQvmn0MxSGPLMTA\" data-type=\"URL\" data-id=\"https:\/\/open.spotify.com\/show\/6NofSCNESmrSFjlKhnbIY6?si=63F6MJdrQvmn0MxSGPLMTA\" target=\"_blank\" rel=\"noreferrer noopener\">Spotify<\/a><\/li><li><a href=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B\" data-type=\"URL\" data-id=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B\" target=\"_blank\" rel=\"noreferrer noopener\">YouTube<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Science of Getting Faster Podcast<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/science-getting-faster-podcast-presented-by-trainerroad\/id1552970725\" data-type=\"URL\" data-id=\"https:\/\/podcasts.apple.com\/us\/podcast\/science-getting-faster-podcast-presented-by-trainerroad\/id1552970725\" target=\"_blank\" rel=\"noreferrer noopener\">iTunes<\/a><\/li><li><a href=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9zY2llbmNlb2ZnZXR0aW5nZmFzdGVydHJhaW5lcnJvYWRwb2RjYXN0LmxpYnN5bi5jb20vcnNz\" data-type=\"URL\" data-id=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9zY2llbmNlb2ZnZXR0aW5nZmFzdGVydHJhaW5lcnJvYWRwb2RjYXN0LmxpYnN5bi5jb20vcnNz\" target=\"_blank\" rel=\"noreferrer noopener\">Google Podcasts<\/a><\/li><li><a href=\"https:\/\/open.spotify.com\/show\/0MXQghx88HmoYsOm4ZVmsu?si=LndQdt6nTY2MHngZbSd9UQ\" target=\"_blank\" rel=\"noreferrer noopener\">Spotify<\/a><\/li><li><a href=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI4L34F0BP6GS_RvApx_syq5\" data-type=\"URL\" data-id=\"https:\/\/youtube.com\/playlist?list=PLrKJ0zeMQrI4L34F0BP6GS_RvApx_syq5\" target=\"_blank\" rel=\"noreferrer noopener\">YouTube<\/a><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p id=\"block-ac5b5e3e-ddbb-4295-9491-46d455cec895\"><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=referral&amp;utm_campaign=aacc-257&amp;utm_content=bottom%20cta\" target=\"_blank\">the Ask a Cycling Coach \u2014 the only podcast dedicated to making you a faster cyclist<\/a>. New episodes are released weekly.<\/em><\/strong><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>How to reach and maintain peak fitness for as long as possible, how many all-out efforts does a rider have each year, how to use elevation training and heat training to get faster and much more in Episode 311 of the Ask a Cycling Coach Podcast!<\/p>\n","protected":false},"author":20,"featured_media":69490,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[3460],"tags":[4023,4037,860,43,1487,4028,3036,4029,97,3340,1519,1341,3284,3501,246,1305,1088,1503,2111,4031,282,3352,4025,1078,2294,4030,1260,1551,407,1732,3515,431,446,1520,481,1834,1516,498,501,3590,938,530,4038,4032,543,2081,4034,4033,1683,1358,4024,4026,4036,4035,771],"class_list":["post-69468","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ask-a-cycling-coach-podcast","tag-4023","tag-all-out","tag-altitude-training","tag-ask-a-cycling-coach","tag-balance","tag-basal-metabolic-rate","tag-blood-plasma","tag-bmr","tag-calories","tag-deficit","tag-elevation","tag-event","tag-form","tag-freshness","tag-ftp","tag-goal","tag-heat","tag-heat-acclimation","tag-heat-adaptation","tag-heat-adaption","tag-heat-training","tag-hematocrit","tag-hold","tag-indoor-trainer","tag-inside","tag-lean","tag-loss","tag-matches","tag-mental","tag-mental-strength","tag-mentality","tag-muscle","tag-nutrition","tag-oxygen","tag-peak-fitness","tag-peaking","tag-personal-records","tag-podcast","tag-power","tag-prs","tag-psychology","tag-race-tactics","tag-race-win","tag-red-blood-cells","tag-rest","tag-resting-metabolic-rate","tag-sleep-high","tag-sleep-low","tag-sprints","tag-strategy","tag-sustain","tag-target","tag-train-high","tag-train-low","tag-weight"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/69468","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=69468"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/69468\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/69490"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=69468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=69468"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=69468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}