{"id":9781,"date":"2015-08-28T16:29:59","date_gmt":"2015-08-28T23:29:59","guid":{"rendered":"http:\/\/blog.trainerroad.com\/?p=9781"},"modified":"2022-04-07T07:33:36","modified_gmt":"2022-04-07T14:33:36","slug":"ask-a-cycling-coach-podcast-001","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/ask-a-cycling-coach-podcast-001\/","title":{"rendered":"Ask a Cycling Coach: 001 \u2014 TrainerRoad Podcast"},"content":{"rendered":"<p class=\"lead\">TrainerRoad&#8217;s <em>Ask a Cycling Coach\u00a0<\/em>podcast\u00a0gives you the chance to get answers to your cycling and triathlon training questions with USAC\/USAT Level I certified coach Chad Timmerman. See a few questions we answered in our latest episode below!<\/p>\n<hr \/>\n<h2>Listen to the Full Episode<\/h2>\n<p><iframe data-src=\"https:\/\/w.soundcloud.com\/player\/?url=https%3A\/\/api.soundcloud.com\/tracks\/221064229&amp;auto_play=false&amp;hide_related=false&amp;show_comments=true&amp;show_user=true&amp;show_reposts=false&amp;visual=true\" width=\"100%\" height=\"350\" frameborder=\"no\" scrolling=\"no\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/p>\n<h2>How do I adjust\u00a0my training on vacation or when I&#8217;m sick?<\/h2>\n<p>While training plans are precisely structured\u00a0to make you a better a cyclist, life doesn&#8217;t always go according to plan. Sometimes, you&#8217;ll need to modify your training.<\/p>\n<p>If you happen to take a break from training (such as a vacation),\u00a0the main things to consider are the goal of your current training block and how many training sessions you&#8217;ve missed.<\/p>\n<p>When you&#8217;re early on in your training in a base phase, hitting every workout precisely isn&#8217;t as crucial as it would\u00a0be in later training phases \u2014 like the\u00a0build phase.\u00a0However, missing workouts as you get closer to your event take a much larger toll on your fitness.<\/p>\n<p>If you find yourself missing 2-3 days, just pick up your training where you should be and leave those missed workouts in the past. However, if you&#8217;ve missed a week or more of training, it&#8217;s a good idea to go back to\u00a0your training plan and restart where you left.<\/p>\n<p>If you&#8217;ve been ill, you&#8217;ll need to take into consideration the condition of your body once you&#8217;ve recovered. Rushing into a high-intensity workout\u00a0with a depleted immune system is more likely to put you behind in your fitness progression rather than move you ahead.<\/p>\n<p>Go back to the rest week before\u00a0you got sick and start training from there.<\/p>\n<p><em><a href=\"https:\/\/soundcloud.com\/trainerroad\/ask-a-coach-qa-001-trainerroad#t=34:16\">To hear Coach Chad&#8217;s advice on this topic, listen at\u00a034:16.\u00a0<\/a><\/em><\/p>\n<h2>How do my power zones relate to my heart rate zones?<\/h2>\n<p>VirtualPower has introduced many people to the benefits of power based-training long before purchasing a power meter, so the question of &#8220;how do my <a href=\"https:\/\/www.trainerroad.com\/blog\/cycling-power-zones-training-zones-explained\/\" target=\"_blank\" rel=\"noopener\">power zones<\/a> relate to my heart rate zones?&#8221; is pretty common.<\/p>\n<p>The answer to this depends on each athlete,\u00a0and needs to be considered with a &#8220;pronounced asterisk&#8221; that references the variability of heart-rates.<\/p>\n<p>Heart-rate measurement is a subjective and highly-variable lagging indicator of effort. With this in mind, using heart-rate values as data points for structuring intervals can be difficult, and defining heart-rate training zones based off max heart rate is problematic for the same reasons.<\/p>\n<p>Having said that, the best way to use\u00a0heart-rate training is as a reference point to power data. With time, you&#8217;ll recognize general approximations\u00a0in heart-rate readings in association to specific power zones. This allows you to have a reference point when you aren&#8217;t using a power meter.<\/p>\n<p>But remember, your heart rate can be influenced by many factors, so this data should be used as additional information rather than a solid data point to structure your interval workouts.<\/p>\n<p><em><a href=\"https:\/\/soundcloud.com\/trainerroad\/ask-a-coach-qa-001-trainerroad#t=02:30\">To hear Coach Chad&#8217;s advice on this topic, listen at 2:30.\u00a0<\/a><\/em><br \/>\n<a name=\"hr\"><\/a><\/p>\n<h2>Why is my power output lower on the trainer?<\/h2>\n<p>Many cyclists\u2014when being introduced to indoor training\u2014 realize they can&#8217;t seem to output the same power levels they did\u00a0when riding outside. There are plenty of theories about this\u00a0discrepancy, but know that as your experience with indoor training grows,\u00a0your <a href=\"https:\/\/www.trainerroad.com\/blog\/riding-indoors-vs-riding-outside-a-comparison\/\" target=\"_blank\" rel=\"noopener\">outdoor riding<\/a> abilities will rise as well.<\/p>\n<p>The first thing to consider is your trainer. Many trainers have an unrealistic resistance curve, making your ride feel\u00a0unrealistic and with too much drag.<\/p>\n<p>Secondly, your body is dedicating nearly 75% of its energy consumption to regulating your body temperature while you train. If your training environment isn&#8217;t providing a similar environment (ventilation, temperature, humidity) to that outside then you shouldn&#8217;t expect similar results. We often underestimate the cooling effect of moving through the air at 15-20 mph, so using\u00a0<a href=\"https:\/\/www.amazon.com\/gp\/product\/B00BT9C9F0\/ref=as_li_tl?ie=UTF8&amp;tag=trainerroad-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=B00BT9C9F0&amp;linkId=18a7c6ed921c665e23a8e499e94497f7\" target=\"_blank\" rel=\"noopener noreferrer\">a good fan<\/a> while you train indoors\u00a0is extremely important.<\/p>\n<p>Finally, the mental fortitude required to train indoors without the stimulation of riding outside or in a group can be challenging. <a href=\"https:\/\/www.trainerroad.com\/blog\/just-how-much-do-we-allow-our-minds-to-limit-our-bodies\/\">While it is difficult to quantify the effects of boredom or lack of distractions from pain<\/a>, we&#8217;ve certainly all felt them at one point or another. To combat this,\u00a0having specific and reachable goals within a custom-tailored\u00a0workout is a great way to keep you engaged, motivated and to take advantage of the highly-concentrated nature of trainer workouts.<\/p>\n<p><em><a href=\"https:\/\/soundcloud.com\/trainerroad\/ask-a-coach-qa-001-trainerroad#t=21:25\">To hear Coach Chad&#8217;s advice on this topic, listen at 21:25.\u00a0<\/a><\/em><\/p>\n<hr \/>\n<h2>Additional Notes<\/h2>\n<p>In this week&#8217;s <em>Ask a Cycling Coach\u00a0<\/em>podcast, Coach Chad answered 29 questions! You can learn more about these topics with our resources below:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/improved-cycling-training-plans\/\">How to structure a cycling training plan<\/a><\/li>\n<li><a href=\"http:\/\/support.trainerroad.com\/hc\/en-us\/articles\/201923150-Power-and-Heart-Rate-Zones\">How to use heart rate zones in conjunction with power zones<\/a><\/li>\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/ask-chad-cadence-during-workouts-and-rest-intervals\/\">What is the optimal cadence?<\/a><\/li>\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/3-keys-setting-goals\/\">How to avoid and deal with Burnout<\/a><\/li>\n<li><a href=\"http:\/\/support.trainerroad.com\/hc\/en-us\/articles\/202237810-TSS-Ramp-Rate-and-Target-Ranges\">How to use Training Stress Score<\/a> (<a href=\"http:\/\/support.trainerroad.com\/hc\/en-us\/articles\/201377644-Training-Acronyms-Defined-FTP-LTHR-NP-TSS-IF-\">TSS<\/a>)<\/li>\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/aero-position-assessment\/\">Bike fit and proper riding position<\/a><\/li>\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-put-out-more-power-using-heat-acclimation\/\">How to use heat training for cyclists<\/a><\/li>\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/specialty-blocks-triathlon\/\">How to train for a Half-IRONMAN<\/a><\/li>\n<li>Pacing strategies for endurance riders<\/li>\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/cx-is-coming-new-cyclocross-specialty-blocks\/\">How to train for Cyclocross season<\/a><\/li>\n<li>How to follow\u00a0TrainerRoad training plans outdoors<\/li>\n<li>Power output discrepancy between indoor and outdoor training<\/li>\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/specialty-blocks-criterium\/\">How to train for Criterium racing<\/a><\/li>\n<li><a href=\"http:\/\/support.trainerroad.com\/hc\/en-us\/articles\/201883654-Using-Videos-with-TrainerRoad\">Using TrainerRoad with\u00a0Sufferfest videos<\/a><\/li>\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/timing-nutrition-training\/\">Nutrition guidelines for\u00a0cyclists<\/a><\/li>\n<li>How to follow\u00a0your training plan on vacation<\/li>\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/specialty-blocks-climbing-road-race\/\">How to become\u00a0a faster climber<\/a><\/li>\n<li><a href=\"http:\/\/support.trainerroad.com\/hc\/en-us\/articles\/201377834-Creating-a-Custom-Workout\">Using TrainerRoad&#8217;s Workout Creator<\/a><\/li>\n<li>How to use left \/ right power measurement<\/li>\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/tacx-trainer-and-ant-fe-c-support\/\">Using TrainerRoad with Tacx trainers<\/a><\/li>\n<li>When to bail out on a workout<\/li>\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/3-ways-to-measure-fitness\/\">Using Heart Rate Variability (HRV) to adjust training<\/a><\/li>\n<\/ul>\n<hr \/>\n<p class=\"lead\">If you have a\u00a0question that you&#8217;d like to ask Coach Chad, <a href=\"https:\/\/docs.google.com\/forms\/d\/1ya3EOx0tWRpwlF8TfxdcKL2UeESgBoEAwpLVmwrlt3g\/viewform?usp=send_form\">submit your question here<\/a>. We&#8217;ll do our best to answer them on\u00a0the next episode of the Ask a Cycling Coach podcast.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>TrainerRoad&#8217;s Ask a Cycling Coach\u00a0podcast\u00a0gives you the chance to get answers to your cycling and triathlon training questions with USAC\/USAT Level I certified coach Chad Timmerman. See a few questions we answered in our latest episode below! Listen to the Full Episode How do I adjust\u00a0my training on vacation or when I&#8217;m sick? While training&hellip;<\/p>\n","protected":false},"author":20,"featured_media":10631,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[3460,5],"tags":[42,53,73,88,92,117,142,179,275,280,282,321,326,383,446,460,474,495,498,633,652,743,752,789,794],"class_list":["post-9781","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ask-a-cycling-coach-podcast","category-training","tag-ask-a-coach","tag-bail","tag-bike-fit","tag-burnout","tag-cadence","tag-climbing","tag-criterium","tag-cyclocross","tag-half-ironman","tag-heart-rate-variability","tag-heat-training","tag-hrv","tag-illness","tag-left-right-power","tag-nutrition","tag-outdoor-discrepancy","tag-pacing","tag-plan","tag-podcast","tag-sufferfest","tag-tacx","tag-tss","tag-vacation","tag-workout-creator","tag-zone"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/9781","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=9781"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/9781\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/10631"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=9781"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=9781"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=9781"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}