How to Win a Bike Race, Recovery Window Myth, HIIT and More - Ask a Cycling Coach 409

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TOPICS COVERED IN THIS EPISODE:

(0:00) Welcome!
(0:48) How to win a Cat 4 race
(26:50) Cape Epic update
(29:35) How to use power meters for running
(44:19) Is the recovery window a myth?
(53:29) Beginner tips for cardiovascular training
(58:25) Should cyclists avoid HIIT strength workouts?
How to schedule strength training in your cycling training plan
(1:13:53) Does tire direction really matter?
(1:18:50) Is it bad to frontload your hard workouts in your week?

RESOURCES MENTIONED IN THIS EPISODE:

  1. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis - Schoenfeld, 2013
  2. Protein timing has no effect on lean mass, strength and functional capacity gains induced by resistance exercise in postmenopausal women: A randomized clinical trial - Branco, 2017

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Ask a Cycling Coach podcast is a cycling and triathlon training podcast. Each week USAC/USAT Level I certified coach Chad Timmerman, pro athletes, and other special guests answer your cycling and triathlon questions.

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1 Like
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How to win (or not win) a race:

I was in 8th grade and running my first ever 5k. My Mom told me… “Just go out in first and don’t let anyone pass you.”

I am sure that works for some people, but not me, as I relinquished the lead after an all out 1/4 mile and was consequently in “the suck” the remainder of the way. the winner went on to run 14:30. :rofl:

5 Likes
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I was just watching this on YouTube and it got marked private. What happened? @JonathanLee

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@Stevie_Dee Hey! There was an error processing our video, so not everyone could find it or see it. We took it down and are working on fixing the issue.

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@Stevie_Dee As I wrote this, the problem was resolved, haha. Here ya go: How to Win a Bike Race, Recovery Window Myth, HIIT and More - Ask a Cycling Coach 409 - YouTube

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I’m not sure if anyone commented on this on the YT video, but the comments about USA-based upgrading from 5->4 during the podcast were based on pre-2020 (or fall 2019, I guess) updates from USAC. There is no longer a “Cat 5” category - it’s now “novice” - and you can upgrade from 5->4 at will. No experience necessary. All details are here:

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Yeah, I caught that and was in a Twilight Zone mode since I am nearly certain that they covered those changes in a prior podcast. Maybe my memory is the one that’s off, but I sure thought they covered it before so was surprised by all the talk about an old system no longer in place.

ETA:

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9

Also, didn’t they have a whole podcast talking about nutrition and the “garage door” recovery window?

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Sure rings a bell. But I don’t follow the nutrition stuff closely and have the simple take away (from that and other discussions) that refueling is most critical when you have more workouts in that same day (within 8 hours or so). If you are done with workouts for the day, the “glycogen window” and such largely doesn’t apply since you will restore over night. Close call would be a later evening ride with a pending one in the morning, so refueling there may be more time sensitive too.

1 Like