# Legs vs. Cardio, Warming Up, Speed Wobbles and More – Ask a Cycling Coach 215 **URL:** \ **Category:** Ask a Cycling Coach Podcast\ **Tags:** podcast\ **Created:** [August 7, 2019, 9:55pm UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328 "2019-08-07T21:55:27Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![Tucker](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tucker/32/17593_2.png) [@Tucker](https://www.trainerroad.com/forum/u/Tucker)\ **Post date:** [August 7, 2019, 9:55pm UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328/1 "2019-08-07T21:55:27Z")
Join us live for Episode 215 of the Ask a Cycling Coach Podcast! We’ll be discussing the common saying of legs or lungs failing first and the science behind that, what happens in your body during a warmup, what speed wobbles actually are and how to avoid them, and much more! Tune in on YouTube this Thursday, August 8 at 8:00am Pacific. * * * #### Youtube Live Video: [![](https://global.discourse-cdn.com/trainerroad/original/3X/3/4/347d9644ae2e8242c526ca88317b8ee8851bf042.jpeg "Legs vs. Cardio, Warming Up, Speed Wobbles and More – Ask a Cycling Coach 215") ](https://www.youtube.com/watch?v=VOlnl5IBmEw) #### Topics covered in this episode: - [TrainerRoad athletes going to World Championships!](https://youtu.be/VOlnl5IBmEw?t=46) - [Legs vs. cardio: what is your limiter?](https://youtu.be/VOlnl5IBmEw?t=569) - [How you use anaerobic work capacity](https://youtu.be/VOlnl5IBmEw?t=1556) - [Why attacking around the outside is a good idea](https://youtu.be/VOlnl5IBmEw?t=2453) - [Paceline tactics](https://youtu.be/VOlnl5IBmEw?t=2777) - [How fatigue accumulates over the course of a ride](https://youtu.be/VOlnl5IBmEw?t=3188) - [How to make sure you don’t blow up during the swim](https://youtu.be/VOlnl5IBmEw?t=3660) - [The science of warmups](https://youtu.be/VOlnl5IBmEw?t=3976) - [How to properly pace a triathlon](https://youtu.be/VOlnl5IBmEw?t=4347) - [Ultra-endurance racing and discomfort](https://youtu.be/VOlnl5IBmEw?t=4982) - [Why do you get speed wobbles?](https://youtu.be/VOlnl5IBmEw?t=5405) - [How to train for the Iceman Cometh Challenge MTB Race](https://youtu.be/VOlnl5IBmEw?t=6135) * * * [**Subscribe to the Podcast**](https://www.trainerroad.com/podcast?utm_source=TrainerRoad%20Blog&utm_medium=Blog%20Post%2FEpisode%20129%3A%20Higher%20cadence%2C%20bike%20handling%2C%20crank%20length&utm_campaign=TrainerRoad%20Blog%20Content&utm_content=Subscribe%20button) [**Listen to previous episodes on SoundCloud**](https://soundcloud.com/trainerroad) #### Episode Notes: - [Leadville Deep Dive with Pro Rider Alex Grant – Ask a Cycling Coach 169](https://www.youtube.com/watch?v=QKkzWq9dmB8) - Race Analysis: [Scary Last Lap Crash](https://youtu.be/Kzg2b7povvY) - [Coach Chad’s Strength Training Benchmarks for Cyclists](https://blog.trainerroad.com/coach-chads-strength-training-recommendations-for-cyclists/) - [GBDuro 2019 – EF Gone Racing](https://www.youtube.com/watch?v=e74xncSCoqw) - [Yeti Cycles Tech Tips - Handlebar Straightening](https://www.youtube.com/watch?v=gm9J2us2gHY) - [Coach Jonathan’s Instagram](https://www.instagram.com/leejonathan_/?hl=en) - [OPEN WI.DE. Bike](https://opencycle.com/WIDE) - [Amp Human Performance](https://amphumanperformance.com/pages/topical-edge) - [J. Silk](https://youtu.be/VOlnl5IBmEw?t=6595): ![silk-debut](https://global.discourse-cdn.com/trainerroad/original/3X/b/1/b11ecb68664e7b7658748dc78971a674ea976cb0.jpeg) #### Coach Chad’s recommended workouts to increase anaerobic work capacity (AWC): - [Ebbetts](https://www.trainerroad.com/cycling/workouts/1253-ebbetts) - [Jepson](https://www.trainerroad.com/cycling/workouts/1650-jepson) - [Clark](https://www.trainerroad.com/cycling/workouts/1264-clark) - [Striped](https://www.trainerroad.com/cycling/workouts/1799-striped) - [Red](https://www.trainerroad.com/cycling/workouts/6454-red) - [Wynne](https://www.trainerroad.com/cycling/workouts/1800-wynne) - [Black Giant](https://www.trainerroad.com/cycling/workouts/1709-black-giant) - [Black Kaweah](https://www.trainerroad.com/cycling/workouts/3145-black-kaweah) - [Spanish Needle](https://www.trainerroad.com/cycling/workouts/5075-spanish-needle) ---
**Author:** ![Tucker](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tucker/32/17593_2.png) [@Tucker](https://www.trainerroad.com/forum/u/Tucker)\ **Post date:** [August 7, 2019, 9:55pm UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328/2 "2019-08-07T21:55:43Z")
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**Author:** ![martinheadon](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/martinheadon/32/7705_2.png) [@martinheadon](https://www.trainerroad.com/forum/u/martinheadon)\ **Post date:** [August 8, 2019, 11:59am UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328/3 "2019-08-08T11:59:25Z")
> [@Tucker](#): > > We’ll be discussing the common saying of legs or lungs failing first and the science behind that Would be amazing if this discussion could touch on the related question I had from the previous podcast, which is the relative importance of power (through intensity) and HR (through duration) in vo2 intervals… > [@Nationals, VO2 Max, Rotating Mass and More – Ask a Cycling Coach 214](https://www.trainerroad.com/forumt/nationals-vo2-max-rotating-mass-and-more-ask-a-cycling-coach-214/18992/49): > > So (listening to this a bit at a time)… I have two related questions, both basically about duration at certain intensities. When you’re trying to add low-intensity volume, is there evidence that adding on 15 minutes of cool down 4 times a week has the same effect as adding 1 hour once? It somehow feels like doing the hour all at once would do more good. Secondly, how much of benefit from vo2 work comes from the muscles working at that intensity, and how much comes from accumulating time at hig… ---
**Author:** ![Tucker](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tucker/32/17593_2.png) [@Tucker](https://www.trainerroad.com/forum/u/Tucker)\ **Post date:** [August 8, 2019, 2:23pm UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328/4 "2019-08-08T14:23:14Z")
Thanks @martinheadon! You bring up some really good questions here. I passed along those to the rest of the podcast team, and we will see if that is something we can include. Stay tuned! ---
**Author:** ![martinheadon](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/martinheadon/32/7705_2.png) [@martinheadon](https://www.trainerroad.com/forum/u/martinheadon)\ **Post date:** [August 8, 2019, 3:04pm UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328/5 "2019-08-08T15:04:26Z")
Thanks Tucker! I might even tune into this one before I’ve finished listening to the last one… ---
**Author:** ![Tucker](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tucker/32/17593_2.png) [@Tucker](https://www.trainerroad.com/forum/u/Tucker)\ **Post date:** [August 8, 2019, 3:05pm UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328/6 "2019-08-08T15:05:47Z")
Definitely! We are live now. Join us if you can! 👍 ---
**Author:** ![jeremybnz](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jeremybnz/32/28741_2.png) [@jeremybnz](https://www.trainerroad.com/forum/u/jeremybnz)\ **Post date:** [August 8, 2019, 8:58pm UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328/7 "2019-08-08T20:58:48Z")
Only 30 mins into this and yet again blown away by Coach Chads knowledge! ---
**Author:** ![JohnWilliam](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/johnwilliam/32/543_2.png) [@JohnWilliam](https://www.trainerroad.com/forum/u/JohnWilliam)\ **Post date:** [August 9, 2019, 8:29am UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328/8 "2019-08-09T08:29:28Z")
I had really bad speed wobbles on my TT bike, got made way worse by cars passing when I was descending, thought it was the added wind and turbulence from the car giving the front wheel a wobble. Then discovered that the tubeless sealant has solidified in the tyre essentially unweighting the wheel. Cleaned out the tyre and it sorted the problem. ---
**Author:** ![ValeCyclist](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/valecyclist/32/14038_2.png) [@ValeCyclist](https://www.trainerroad.com/forum/u/ValeCyclist)\ **Post date:** [August 9, 2019, 5:20pm UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328/9 "2019-08-09T17:20:06Z")
OK don’t attack me but, if there’s one thing which will make me stop listening to the podcast it’s triathlon chat, sorry but isn’t it “TrainerRoad, making you a faster cyclist” not runner, not swimmer, there has to be a triathlon podcast out there surely. I get there are general fitness tips which apply, and I’d listen to the cycling aspect to it, but talking about running and swimming, nah, not for me. ---
**Author:** ![martinheadon](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/martinheadon/32/7705_2.png) [@martinheadon](https://www.trainerroad.com/forum/u/martinheadon)\ **Post date:** [August 9, 2019, 7:27pm UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328/12 "2019-08-09T19:27:23Z")
> [@ValeCyclist](#): > > OK don’t attack me but, if there’s one thing which will make me stop listening to the podcast it’s triathlon chat, sorry but isn’t it “TrainerRoad, making you a faster cyclist” not runner, not swimmer, there has to be a triathlon podcast out there surely. They have triathlon training plans; it’s part of their offering. ---
**Author:** ![ValeCyclist](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/valecyclist/32/14038_2.png) [@ValeCyclist](https://www.trainerroad.com/forum/u/ValeCyclist)\ **Post date:** [August 9, 2019, 7:39pm UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328/13 "2019-08-09T19:39:15Z")
I know that, what’s in them, have never looked. ---
**Author:** ![RobertSims](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/robertsims/32/26170_2.png) [@RobertSims](https://www.trainerroad.com/forum/u/RobertSims)\ **Post date:** [August 9, 2019, 7:40pm UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328/14 "2019-08-09T19:40:39Z")
> [@ValeCyclist](#): > > OK don’t attack me but, if there’s one thing which will make me stop listening to the podcast it’s triathlon chat, sorry but isn’t it “TrainerRoad, making you a faster cyclist” not runner, not swimmer, there has to be a triathlon podcast out there surely I’m not a triathelete either (or a mountain biker) but still feel could learn lot from it - especially about how to approach a new event but also how to manage training loads and fit in for major event with a busy job/life etc. I view it as think about what you might learn and could apply rather than saying “that’s not exactly what I do so can’t learn from it”. It is still endurance training and I’ve learnt lots from runners in past about progression and injury management especially. ---
**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\ **Post date:** [August 9, 2019, 8:20pm UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328/15 "2019-08-09T20:20:52Z")
The full run of the following: 1. Base, Build and Speciatly phases. 2. All three volumes: Low, Mid, High 3. For all common distances: Sprint, Olympic, Half Distance (70.3), Full Distance (140.6) Each of those above contain Swim, Bike and Run training prescribed for each week in the plans. It’s actually a huge offering that pretty much equals the time and effort required for all the different cycling disciplines that they also support. They made a notable effort for the triathlon field to support the athletes from the beginning to end of each distance a person could hope to choose. ---
**Author:** ![djwalker1260](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/djwalker1260/32/85102_2.png) [@djwalker1260](https://www.trainerroad.com/forum/u/djwalker1260)\ **Post date:** [August 9, 2019, 10:44pm UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328/16 "2019-08-09T22:44:56Z")
I’ve had the same missing through axle panic that Nate had. Now I always store the axles in the frame every time I take the wheels off. ---
**Author:** ![BespokeBarry](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bespokebarry/32/7746_2.png) [@BespokeBarry](https://www.trainerroad.com/forum/u/BespokeBarry)\ **Post date:** [August 10, 2019, 1:47pm UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328/17 "2019-08-10T13:47:32Z")
I know Nate is CEO and others are not, but there is something to be said from leading from the front Whenever he does an event the other two seem to have to drop all their plans and support him (L100 being just on example) Which I like - it shows real camaraderie; but it needs to be shared Now Jonathan is doing L100 and Nate was going to pay favour back, but in last week he has bailed so he can chase Cat 2 points. Its their company and they can run it as they want, I just think bailing on a colleague in last week is not a fantastic show of leadership. Maybe thats just me though ! ---
**Author:** ![martinheadon](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/martinheadon/32/7705_2.png) [@martinheadon](https://www.trainerroad.com/forum/u/martinheadon)\ **Post date:** [August 10, 2019, 2:00pm UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328/18 "2019-08-10T14:00:27Z")
> [@BespokeBarry](#): > > Now Jonathan is doing L100 and Nate was going to pay favour back, but in last week he has bailed so he can chase Cat 2 points. > Its their company and they can run it as they want, I just think bailing on a colleague in last week is not a fantastic show of leadership. Maybe thats just me though ! Sorry, but this honestly sounds a bit like those teenage girls saying about One Direction “…and Liam gave Harry a shoutout on Instagram this week but not Louis, omg the drama, have they fallen out?”. We don’t actually know the guys, or have access to their diaries, or know what conversations and agreements have passed between them. Until Jonathan or Chad quits TR and posts an angry blog about it, I’m going to assume that they’re generally getting along as well as three guys running a company and making a podcast need to. ---
**Author:** ![JamesFarnhill](https://avatars.discourse-cdn.com/v4/letter/j/71e660/32.png) [@JamesFarnhill](https://www.trainerroad.com/forum/u/JamesFarnhill)\ **Post date:** [August 10, 2019, 2:01pm UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328/19 "2019-08-10T14:01:30Z")
Re the speed wobble question - this happened to me first time ever on my Trek Speed Concept in a 70.3, fast (55km/h), downhill, and started while cornering. It was windy too. I had no idea what caused it so took the bike to my local shop and turns out I had “lots of loose bolts” holding my front end together. Once fixed it’s never happened again ---
**Author:** ![ThomDean](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/thomdean/32/6167_2.png) [@ThomDean](https://www.trainerroad.com/forum/u/ThomDean)\ **Post date:** [August 10, 2019, 9:02pm UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328/20 "2019-08-10T21:02:51Z")
In general terms, I agree. I’m not into triathlon at all and I’m not much up for hearing about it. But…I found the athlete interviews posted from Kona really engaging and so I’m going to put some faith in Nate, Jonathan and Chad to make it worth listening to. > [@ValeCyclist](#): > > which will make me stop listening to the podcast it’s triathlon chat, sorry but isn’t it “TrainerRoad, making you a faster cyclist” not runner, not swimmer, there has to be a triathlon podcast out there surely. > > I get there are general fitness tips which apply, and I’d listen to the cycling aspect to it, but talking about running and swimming, nah, not for me. ---
**Author:** ![yurigonzaga](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/yurigonzaga/32/19557_2.png) [@yurigonzaga](https://www.trainerroad.com/forum/u/yurigonzaga)\ **Post date:** [August 10, 2019, 9:03pm UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328/21 "2019-08-10T21:03:20Z")
Regarding running pace (first question answered during the podcast), here’s a simple chart I created to compare common distances and finishing times and their respective paces: [Pace chart calculator table min/km min/mi marathon half-marathon - Google Sheets](https://docs.google.com/spreadsheets/d/1EYtPSgHob-GbeGoaNsU1UzGNz7TLnsWEsNoFDqBQXos/edit?usp=sharing), feel free to make it your own (add to your Drive) and edit as desired ---
**Author:** ![DazzaW1](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/dazzaw1/32/12908_2.png) [@DazzaW1](https://www.trainerroad.com/forum/u/DazzaW1)\ **Post date:** [August 11, 2019, 5:02am UTC](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328/22 "2019-08-11T05:02:13Z")
Thank you yes I have the same issue @mikethg I have had some close calls recently here in Australia, started doing TrainerRoad and loving it. Rather create a pool of sweat on the floor than a pool of blood on the road! [Next page](https://www.trainerroad.com/forum/t/legs-vs-cardio-warming-up-speed-wobbles-and-more-ask-a-cycling-coach-215/19328.md?page=2)