Rest Week Nutrition, Air Density, Smelling Salts and More – Ask a Cycling Coach 307

Welcome to the podcast is dedicated
to making you a faster cyclist to ask a cycling coach podcast
presented by trainer road. I'm coach Jonathan Lee, and we almost
have the original crew back here with us. Right now. We have, uh, uh, I'll start
with Hamburg, Cannondale and trainer Roseanne for fierce. Hey everybody. Good to have you back, Amber, we
have our seek our CEO, Nate Pearson. You can call me train our roads.

Nate Pearson trainer. I'd say Pearson. I, we have a cliff bar and trader roads. Pete Morris. How's it going guys? Good to have you, Pete. This is going to be a fun crew. We're going to discuss
the questions that you submitted@trainerroad.com slash podcast. And if you haven't done that yet,
or you haven't done it in awhile, submit any questions you have there. We'd love to hear from you. And also you can check out
the science of getting faster podcasts and successful athletes. Podcasts links are down
in the description below. We have some more content with those
podcasts coming up here really soon. It's exciting stuff. So tune into that job postings. We should talk about that first. Nate, do you want to take us through that? Yeah. First one vice-president engineering. I mentioned that on the podcast
and I feel so bad because we never actually posted it through a recruiter. We got an ideal candidate. Uh, he pumped. Yeah. Yeah. So, uh, I'm sorry, but we, we went
with her and she's really, really good.

And, uh, I don't think, I can't imagine
a better candidate, so, uh, Stephanie, where she's going to join soon. And, uh, yeah, so I'm sorry though,
for people, I know people got their resumes ready and to like apply for it. Uh, and yeah, sorry, second one. We have two other job postings. Um, we have app developers for
react, react, native TypeScript, my ex that kind of stack, uh, to build
features for train and road and also a software engineer C-sharp backend
web Azure to handle the data stuff.

Uh, both are very rhino, the cool
jobs you might be under Pete. You might be under Amber at
mint or another product manager. Uh, but it is we're, we've
got a lot of openings. So I think we're hiring total like
15 engineers, so there's room. So please apply. And also, uh, anywhere in the world,
we're, we're opening up completely. The only thing is the Australia is a
little bit hard because of time zone. You have to wake up so early to have
overlap, but we do have a lot of East coast, U S uh, Europe, uh, starting
to get some South Africa that kind of time zone and there's enough overlap,
especially with product managers, living in, uh, Europe or on the East coast,
that it, it makes it pretty, pretty easy.

So, uh, yeah, that's, that's what it is. Please play at trainer.com/jobs. Nice. And then also we should give a
quick update on adaptive training for anybody listening to this. It's exciting. You can sign up for the closed beta. It's still in closed beta right now. And you can do
that@trainerroad.com slash 80. We've added even more people to it. And as we add more people that allows
us to find different edge cases or different aspects of this specific
feature that we can build out and kind of like build for those unique edge
cases that you listened to this right now, you'll probably bring to the table
once you start using adaptive training. So it's exciting is progressing quickly. Uh, I'm using it right now with,
uh, the polarized training plans. It's like beta on beta. It's pretty sweet. So, um, but that's a,
it's a succeeding stuff. We have a quick question
from Neil's on that. And also if you have any questions on
adaptive training, just submit them once again@trainerroad.com slash podcasts.

Before we go on the question,
I wanted more clarity. So we have 962 people in the beta. Uh, there is, we're doing small releases
for, well, we haven't done it yet. Small releases to get more
features out to people. And the first release was to
get levels out to everybody. So at least you can
see the workout levels. Uh, there's one thing that this happens
in software everything's ready, but one thing, and then one thing takes forever. So we really thought we
could get it out quickly. Uh, as of today it's wrapped up
and scheduled for Monday launch.

That would be today's may six. That could still with software,
something can be caught. Right. Um, but that is, I just want
to be open and transparent. That's what it's trying to do. And in the next release, Amber
has got that one on lockdown and I think, uh, it's just testing bugs
at there at the moment, correct. Amber for release to exactly. Yep. And, uh, we don't even talk about
exact features in that, but once we release it, you'll see that. So that should probably, hopefully,
maybe kind of sorta come relatively. Uh, soon after that does that enough,
Claire, why are super precise and, uh, to a lot of people in the forum and
said, Hey, but I want to know what's the total amount of people that have
signed up for adaptive training and uh, in the beta and the email list.

And we don't share that just because
we don't share the same amount of, uh, athletes that subscribed
between road, because I think it's, uh, it's competitive knowledge. So for instance, what if I said 100,
1000, ten thousand one hundred thousand one million is each one of those? If I said, that's so many people signed
up, if you're a competitor for Trina road, you might change your whole business
strategy based on just that thing. Right? Uh, if I say to 100, you'd be like, well,
this is not something we should not do this, but if I said 1 million, you'd
be like, okay, we're developing a team. We're going right now. And we're, we're, we're going after
this, uh, with a whole bunch of money. And that's why we do it. I'm not trying to be. Kg with the athletes, but I do want to
have competitive advantage in the market. And I think we do have a huge
competitor advantage with this release.

And I want to stay ahead
and keep running or cycling. And everyone else, a question from Neil's on this. He says, I love the train now
feature and can usually get about three workouts in a week. But when to schedule them
between work kids, life, et cetera, it gets complicated. I feel you on that. Um, I think we probably,
everybody listen to this. Does the train now feature takes
away the stress of trying to jam a rigid square plan into a round hole. So to speak, I understand that the
train now feature uses adaptive training on the backend, or I shouldn't say we
shouldn't say that it uses adaptive training as much as it uses aspects
that it shares aspects of both of those. Right? So, um, now somebody says, uh,
or the Neil says I have a smart trainer, but no funds allocated for
power meters on my outside bikes.

How to imagine this circumstances
quite common, the weather's getting nicer and I still do train rides,
but I mix in more outdoor rides. In a previous episode, Nate mentioned
adaptive training can use heart rate for outdoor rides without a power meter. Does train now take this into account
or is incorporating heart rate data into adaptive training, a feature enhancement. Can you guys expand on how this
would affect suggest a plant? So lots of questions there, Nate. It was cool question. So as of now, what we do is,
uh, we did an ML project too. So we looked at everyone's Roddy
outside and we looked at their heart rate and their power and, uh, TSS. So what we did is we tried to train
them all to figure out, okay, based on the heart rate fluctuations,
what kind of TSS do people get? So we could, we could go right
after, or we could go, we could do that because we know the power. And then now if somebody rides without
a power meter, we have, you know, within a certain confidence interval.

And it's the shorter, the ride. The better when you get up to
seven, eight, nine hours, it's a little bit harder, but, uh,
two hours, it's pretty close. Uh, what the TSS is for somebody. And then that then feeds back into our FTP
prediction, uh, for what somebody could be at the predicted FTP in the future. But the neat thing is with train. Now, the workouts that come out that
get suggested, I think there's been, I don't know, four or five updates, a
whole bunch of little small tweaks that almost that we're not there yet, but
the idea is to get the recovery aspect more and more on a train now, so that
when you open it up, we can recommend, and that's actually in beta right now.

You have a recommended, uh,
this is a beta for everybody. So if you're on one of the beta apps,
you see it recommend one of those energy systems based on previous work. And that takes some things into
account, but not all things. And basically it's, like I said, a
million times, this is a stepped release. So. Heart rate TSS outside stuff is on that
list to make it so that we, uh, put more and more information to suggest
and even better train now workout. And honestly, in the future train now will
be like a little adaptive training plan.

You just don't know, you just
pick the days you work out. That's kind of the evolution
of it, where you just jump on. And if you did a, uh, I think it's already
in there now, if you do a hard day, it doesn't suggest another hard day in a row
or tries to push you to another easy day. Yeah. In beta. So that's the, that's the kind
of evolution as we get more and more data with everything. Those should change, uh, that, so I
hope that basically not yet inside of train now, but yes, we're taking into account. Uh, I want to take a little bit of
time to clarify between train now and adaptive training I've seen
particularly like on the forum and then to throw other comments, people
ask them like what the difference is.

And if I could like simplify it and
Nate, you might be able to go into more detail on this, but to simplify it,
train now picks workouts based on picks. I like appropriate workouts based
on what you've done recently. So it doesn't really have like
a point B that is trying to pull you toward that point. B would be your goal events or a
discipline that you're working for. So it could pick those workouts, but
at night not be building you a steady state athlete into the crit racer. You need to be for your goal. Right? Right. So, whereas adaptive
training takes into account. The, the kind of like the glide path
and trajectory that you need to take to reach whatever the main goal is. So it does what train now does
in terms of finding appropriate workouts for you, but it does. So while bringing you up to that
glide path for whatever your goal event is, we need a little blog article
and a marketing thing about this. Cause you just explained it. Great. We're on any plans it's happening right now.

Yeah. Uh, training plans have a tapers recovery
weeks and going towards baseball, special tourist specific goal train
now is great for general fitness. I want to ride faster with my friends. Um, I, I'm not as a structured
inside of like what days of the week. There might be things
changing all the time. Although you can do that with the plan
too, but if you just want to be more fit in general fitness and like knock
at drop with your friends, um, train now is great for that. Yeah. And it's good for filling
in the gaps too, right? Like you've been filling in the gaps
now, not following a plan recently.

So then when you do train,
you've just been using train now to find the workout, right? That is, yeah. It's uh, five of them in a second,
but just being able to jump on and do a ride and not follow the planet,
you'd actually just delete my plan. Cause I'm, I dunno, my TSS has gone
from, I don't know, it's like an 84 for six week TSS and now I'm at like
12 for 20 or something like that.

It's it's a hit. It's not nothing, nothing. That's it. Uh, so can we, uh, a quick little update
to just some of the podcast hosts here. I've been getting messages about
like, why I've not allowing Amber to be on the podcast and money. And if we put chat in a closet
and hit him or what we did. So, um, uh, Amber, uh, a quick
update from you, how are you doing? Uh, of course you have a very important
task going on that isn't rework work. Yeah. I've been busy. Uh, my, my bodybuilding, uh, let's see, you can't see this on the
podcast, but we can see the baby bump.

Yep. I'm just showing my baby bump. I got a good bodybuilding
program is going well. It's happening? Working hard over here. Um, yeah, so things have been good. Just, just been really busy guys. And so we've had some other guests on
and really happy to be back though. It's great to be here and no, I haven't
been locked in a closet for the record and Chad's been in the middle of a big
move and he has like a lot of just, uh, life stress as well going on right now. So we're just, um, trying to, uh,
give Chad all the space that he needs to be able to get what he
needs done and to be able to care for those that he has in his life. So, um, so Chad might be
out for a few more weeks. Um, but Chad is very much, uh, he,
he wants to come back on the podcast. He keeps messaging on that. He's just not really able to right now. So this happens with, uh, every,
this is going to happen with everyone's life at some time, right.

People go through these things
and if you are a, in a manager or a leader of somebody having them
back at work or doing stuff while having that just extends the time. Yeah. It's horrible for the person
it's horrible for the company extends the time that it takes. Uh, people need to be able to go
and do their thing, recover, uh, mentally, you know, take care of
their stress before they come back. And I think sometimes people
try to come back too early and then it just, it's no good. It's no good for anybody. And it should be expected that
it's going to happen for everybody sometime in their life, at least
once, but maybe multiple times. Yeah, it absolutely happens. I'm I'm grateful to work here for that. I, you say that's one of the best things about
working here is it's incredibly supportive and it's not just, uh, you know, we
really walk the walk on work-life balance. It's not, Oh fuck.

I, I haven't said this yet. I don't think anyone knows this
besides Brandon, but with tiny poles. So you guys know tiny pulse, we
do this like, but if you have a company, tiny pulse is amazing. It's, it's a, what's it called
a anonymous employee feedback. So every two weeks they get a message
in Slack and they can send me messages anonymously, but it's like, one is just
like, how much do you like to work here? But other stuff's like,
do you walk the walk? Do you have all the tools you need? Uh, how, how good is your company
at planning or something like that? Yeah. And do you feel like your company lives up to
the values that it States that it has? That was one just yesterday. So yeah, so, and they manage all
this and then you can look through and do these things and then make
changes and improve the company. Um, but I found out we, this is, I don't
know how to say this to the company, because if you tell someone they're happy.

It's like white. Like it's always better if there's one
there's things that you can do to improve. And, uh, uh, there's, there's always
things you can do to prove, right. That constant improvement
core value that we have. But for tiny polls, we, uh, we won
the, like the most, the happiest software company that they have,
uh, for everyone that's done it. And I don't know if that's
there and it's like, or two. I know, but it's just weird to be
like, you're the happiest when, uh, so Stephanie or new VPE, her,
her job is a servant leader is to make all the engineer's happier. And she has all these great ideas. And I was like, Oh my goodness. Yeah, you're right. We can improve all of those things. So I feel like we have so much room to go. Um, so you can't tell everyone, Hey,
Pete, by the way, did you know you're the happiest when you, it is when you
get that, when you have it, it makes it seem like, well, you can't improve
because you're the fastest, but so that's anyways, if you do I say this because
of the job posting, um, it's definitely a different culture than a lot of
companies, and it's not the same culture for everyone, but hopefully you get an
idea by listening as to, uh, listening to us that if you do a join us, it's
hopefully we try to optimize happiness because it's good for the person,
but it's also good for the company.

It's, it's a win-win. Yeah, absolutely. Um, uh, one Nate, do you want to share,
it's just a quick update on your end too. Are you even out? Yeah. Um, so I've been out, uh, my wife
and I are, I guess ex-wife now separated earlier in the year, so
I'm going through a divorce and we're just focusing on being good.

Co-parents at the moment
and that's all going. Well, interesting fact,
I bought Chad's house. So Chad Chad lives. Yep. He's in Idaho or Washington. I forget what but Washington, Washington. Yep. So his fiance is going through a,
uh, a residency, some really high level of vet thing, that specialty. So he's living up there. It doesn't change anything for
Trainor road because, uh, as you see, a lot of us are in different
places here and we can be remote. Um, But yeah, so going through that,
and that's just taken a lot of my time, cause there's so many things
to do to move a whole house, set up the kids and all that sort of thing. Um, side note, uh, I started
started seeing a therapist at the beginning and I can't describe how
awesome it is to see a therapist. And there's I know, so it is
a luxury, at least in America, because it can be very expensive.

And I just want to say that that is
not something that everyone can do. Maybe your health insurance can do it and
then other countries I know it's free. Um, but what, how in my mind, I
thought is only if you're going through something very like
traumatic, do you need a therapist? Or if you have something stuck in
your brain, but, uh, there's also this other side that I was not aware
of, but the self-reflection of just getting to know yourself better and,
and talking through things and being like, wow, that's why I do that. That is a super cool thing. And if you can, if you have the means or
the availability, I highly recommend it. And there's like a stigma around it. That's another reason why I talk about it. Um, but I, you know, I'm
like, it's really cool. So I'm going to do it as
long as I can afford it. Uh, just to have that
self-reflection and try to improve and get to know yourself better. And then as you get to know yourself
better, uh, everything's more fun.

That's kind of going to be a common
theme, actually, for some of the questions that we'll cover today
in this, in this podcast too. Well, one quick thing that I want to
cover, Nate, you, you made the one little thing that ended up taking
longer about, uh, release one, this next release that we're working on, where
we can get levels up for everybody. It made it seem like a small thing, but,
uh, at the risk of teasing something, I'm just going to say it's a very big thing. Like it will have a profound impact
on everybody that uses trainer road. So, uh, it's very exciting to, um, so
we've been working really hard at it and I'm excited to see that release. So stay tuned, the exciting
stuff, just go to train trainer, rev.com and be ready for it all.

So, um, I raced recently and at the
risk of like monologuing here, I don't know Nate, if you want to ask
me some questions about this, but I do have takeaways that I want to
share because I'm fully vaccinated. And I was so excited to finally
like my, my mom, she's undergoing some very powerful treatments for,
uh, uh, a very tough illness that she's going through right now. Um, not cancer, but, but, um, she's
going through a really tough time. So as a result, our whole
family has been very. Diligent about the lockdown and we
haven't left a bubble and we've been very like, so it was just incredible
to go race again and to do that. And it just felt amazing, but I
have a lot of takeaways on it. So John, you got last place in a race, which is I didn't get last place.

There were two races, one race. He did very well in the other race. It was only like four people. And they were like all national champions. And if I would have done it, I would have
been 10 minutes behind, but maybe more. Uh, so you went to Utah and you raised a
tee tee and then a CEO exhale and the TT. Tell me about the, so who was in
it and then, cause this is a good to stack up nationals who was
in it and what was the result? Yeah, this is kind of the point of,
uh, so if you want to do a national championship race, you have to do
the big races before that to get to know who's going to be there.

I think that is really important
because the results sheet from afar doesn't really tell the story. So that's why I wanted to do this race. And, uh, it was a guy who's like
the current, uh, he aged up, but he's the current national champion
across like multiple disciplines. We had two X pros. We had another national champion,
a guy that am Roger RNL from Utah.

I'd never heard of him. He's one blow to jaw. He's like a state champ. He's like really, really good athletes. And I got four out of four in that time
trial and I missed it by one second. Um, I missed third, uh,
which is crazy, but. I know. Right. But some things I learned
about this, that's it. Top floor. Yeah. Some things I learned with this,
I was so afraid of blowing up. And if you're listening to this and you
have like some sort of an event coming up and you haven't raced in a long time,
you'll probably have the same fear. Like I was, even though I've done a ton
of training, a huge amount of structured training, and I've, I'm really familiar
with the sort of power I could put out.

I totally second guessed myself. And I went out really easy
and I say really easy. I was going out and I was at threshold
and like, just right around there, when really this TT was going to
be around 20 minutes and it was a climb up and then a descent down. But the descent down, you had to sprint
out of every single corner because it was uphill out of every corner. So it really like, you never felt
like you'd ascended, but still only 20 minutes, I should have gotten harder. I didn't go hard as I,
or hard as I should have. I bled so much time in the
first third of the climb. Second, third of the time I
started to slow that a bit.

And then the final, third
of the climb, I stopped that bleeding and even gained on them. But that was when I was
realizing I'm almost at the top. What am I doing? So pacing is really hard. And one of the things I was doing is I
was looking at power really diligently. And I probably shouldn't have, because
of the fact that it was a relatively short climb, but the main thing with the
climates, it was constant switchbacks. And in those constant switchbacks,
I put my power to 10 seconds to try to like smooth that out. I think that that was a mistake too. I should've just gone off of
feel and, uh, I didn't, but the one thing that I did learn with
this is that, um, on the descent. It's uh, so I pre-read the course. And when I went through and pre-rolled
this course, I caught myself going through it really rapidly because I forgot how
to pre-write a course too, because I don't know how to race bikes anymore. Apparently. And I went through it and I
had a few close calls on it.

And then I got to the bottom and I
was like, wow, why, why did I just like ride through that at normal pace? So I went back through and I went
through every single turn slowly stopped and looked and analyzed it. Even the turns. It seems simple. And I think it really helps cause I was
able to gain time there on the descent.

But I want to say something you said on blowing up,
this is something that I've struggled with too, is that if you never blow up
ever, are you really pushing yourself? Do you know your limits? And this is one thing that a power meter
to your point can actually be a hindrance. Um, definitely blown up in
40 K TTS or time trails. Right? You start that. And you're like, Oh my goodness. And it just keeps going down. That is a bad pacing strategy, but
something like a, uh, a time trial where it's a mountain bike, lifetime
trial, you probably don't know your 20 minute where variable output. Like you might even know your 20
minute power, but the variable output of a mountain bike race.

And then with the descent, um, I
think in that case, it's probably good for the first minute. So you're not going out at 500
Watts, but after that, man's go to another page or something and just
get that like, that feel of this is very important and racing, right? That feel, especially if you're in a
breakaway or something where you're soloing that feel where you're. Right at that top, maybe that at V B
T3, you're just there or right below it, depending on how long it is. That's incredibly important. Amber, did you do that when
you were racing pros have that? Well, of course you did, right. Have that feel of where you could go and
you'd probably developed that really well.

Yeah, definitely. And I just want to reiterate what
Jonathan said about that fear of, have I forgotten how to do this? I swear. Every single off season, every
single year after of my career, I came back and was like, I I've
completely forgotten how to race. And then you do that first race. And you're like, Oh no,
I could still do that. It's very silly, but it's so, so normal. Yeah. And so then the whole world is a
whole cycling world is experiencing right now is like going back and doing
events after such a long time off. So you're not alone if you're
feeling this, everybody else with you is also feeling the same thing. Um, some things that I've
learned about also on rebounding, like with the performance. So like, I was really
like upset with myself. I'm pretty harsh with myself. And I was so upset that I underperformed. Right. And so I listened to what Russell
Finster bald said on the podcast. And he says, he gives himself 15 minutes. And like those 15 minutes are where
he's like really giving like, like, you know, he's being open with himself
and giving him the time to express whatever he wants to express to himself.

He's analyzing in that 15 minutes. And then after 15 minutes, he wants
to have what he's going to do better. Already laid out and he's
committed to that and he doesn't let it hold them back anymore. And that was like really helpful. I feel like. So I learned a lot of stuff from that. Some stage race stuff. Once again, don't change up
what you eat on a stage race. It was so tempting. Um, Sarah was my wife. She was with us and we were with
Ryan Standish from training road and also IV from trainer road. And, uh, there was delicious
food and all this stuff. And I, like, I turned it all down and
I just stuck to the basic stuff that I knew that my stomach would handle.

That's a really important thing
with stage racing, because sometimes you can find yourself with a gut
that's really messed up cause he took them to something different. Um, other thing is pay attention
to meal timing when you have like races and it's just like day after
day that you're racing like that. It's so important that to not just
fill yourself up full of food at times when you don't have races coming up
or try to starve yourself for some reason in between and staged races
are not the time to lose weight.

So pay attention to meal timing,
and then also look at the food that you're eating in terms of, and
we'll cover this a little bit later. Actually Pete said this very
thing and like the same words for a question, but look at the food
that you're eating in terms of like performance enhancing potential. So what I mean by that is like when
there's a lot of food and a lot of things to choose from prior to those
races, uh, it's a lot more focused on just carbohydrates and things
that I know that I'm going to use. Right. And I really focus in on those
foods prior to when I eat. Whereas. After the race, I'm not going to be
quite as, you know, just focused on taking it a bunch of rice, for example. Um, it'll be more variety, more
nutrition, that sort of stuff. Um, so yeah. And then also do your chores as soon as
you can, after the race, when you have to wash your bike or do anything like
that, just do it right after the race.

It's so much worse. If you let it like, wait, if you sit down, don't sit down,
you sit down, it's over. And he had this dress. It's like what Amber talks about. You're not in the parasympathetic
state because you're like sitting there and you, you have like
cortisol that starts to creep up. Cause you know, you have to do
something, but turning off Tik TOK and getting up is so hard. Or like, you know, you post on
Instagram and you're like, Ooh, look at me like, don't do that. Wait until you just, John
said all the way set up. And if you're like all the
way set up, it's so nice. Then when you do sit
down, it feels amazing. Yes. Something that mountain bikers
oftentimes don't think about too, is in feed strategies. You don't have to fill your bottle
up all the way and you don't have to cover if you have a feed
zone, which this is a UCI race. So it had a double-sided feed zone. You didn't have to carry all of your
nutrition for the whole race either.

So I use bottles that were
only filled about one third. They were small bottles and they were
filled about, with about a third of that. So that meant that I would drink that
entire thing down almost instantly when I would grab it, I'd have a splash
left and that would be it for the rest of the lap and it made it great. So that, that way I could, I
wasn't carrying extra weight. And then I was still able to
hit my goal of 110 grams of carbs for the, for the race. So per hour more on this, uh, bought a
small bottle that's 16 ounces. And how much John, did you weigh? Like how much a specialized bottle. It's not light, so it's relatively light. Okay. So 16 ounces, that's 454
grams, like a pound, a pound.

Do you know how much we
spend to save a pound? It's like a $2,000 thing. And how many times the race where you
like have a full bottle on your bike? And just like when I did triathlon, I
was so scared of running out of stuff. I'd have like, I'd have two extra,
like 32 ounce bottles on the back. I just carry it the whole time and
like 12 extra gels just in case like the feed stations disappeared
on the, on the race course. Like I don't, it's so crazy that
we carry this the whole time, man. Uh, you see people too, this
is another good story strategy. Big long climb at the end, you know,
you're not gonna drink that bottle. Do you see people squeeze it out? And it seems kind of silly, but a pound
like, geez, a pound just lost all at once.

That's a lot, that's
a lot of money we pay. What, uh, what was Dora ACE over? Altegra 70 grams for like a thousand. Yeah. Yes. Right. When you were carrying two
bottles at the same time. Yeah. I think people, someone should
make a really light bottle. That would be awesome too. Cause that's a Enlite kit. That's another thing. No one talks about how
much they're kit ways. And it's a, it's like a hundred gram
difference between different kits. And I know we're getting
very into the weight. We need stuff and it doesn't
really matter, but yeah. I have two kids. You to spend money at one spot. Why don't you analyze everything, right? Yep. Well, yeah, but in end, if, if you're
gonna buy a kit, you're gonna wear clothes no matter what, why not wear
the lighter clothes, if they're still comfortable, we hope.

Yeah. Concern thing too. Just the thongs, Jeremy, just to share me, that's it
find a way to put the JV on that's it? Um, so the, the one thing with this
too, is that you probably have things on your bike that I did at least
like I had that specialized swap box. I had two bottle cages. I have my Garmin, I took that
off and I just use my watch.

I have like a Garmin 4runner, nine 45. I just ran that. That was nice too, because in that XTO
race, I did not want to look at power. Like at all. I just want him to go with the
field, see what was going to happen. And so it was really nice to have the
watch and I just have a page set up where it just shows a lapse time and that's it. And that's all that I had on that thing. And it makes you never glance at it. It's really, really cool. So, um, let me just say this Pete in a crit, do you look at
power other maybe for off the front? Do you look at Pat power at all? No. I mean, it, it's only detrimental to me. I think if I'm looking at it,
then something else is wrong.

Like I should be thinking about
something else, uh, or paying attention or something like that. Uh, so, Nope. Cause you have to react to the field. Pete's too busy dropping the hammer. Thor's hammer you look at time. I think you and Amber, you
both have time up there. Right? Cause it's very important crit. Yup. Uh, one thing I want to talk about
with this race, they waived the riders by 30 seconds per age group. So they had cat ones, uh, women and men.

And we were like one of the last
groups and we were a very fast group and we had, it was like over a hundred
riders on course, uh, because of the, how many people were racing
and it was waived every 30 seconds. So that made it so that there were
bottlenecks because also another thing in mountain bike racing,
everybody starts super hard and a lot of people are trying to like cash
checks that they cannot afford to do. Right. So they're pushing way too hard. And then this course has a couple
where you fight, you go into single track after like a start section
that's steep and it gives you plenty of time to sink your ship, so to speak.

And then it gives you a single track. We had entire bottlenecks where it's taped
to take people off their bikes entirely stopped just waiting because somebody
either, you know, they got caught up with each other in a single track section. Somebody crashed in the single
track section, something like that. And on the first lap, there
were, it was seven minutes longer than the following earnings. Three minutes longer than the
following labs, which is a lot. So these labs were like 14 minutes long. Well, that's why people
go out for hard, right? Because if you don't get caught in
that, you just save three minutes.

Isn't that crazy? Yeah. Try to fight that back later on. It's just too hard to
gain that three minutes. So, but the hard thing is, is when you
have these waves starts amateur racers. This is common for us. No matter what you do, you
can't fight ahead in a group. That's, you know, for five
minutes, they've been letting people go at 32nd intervals. You can't get through all of them. So a couple of things that helped
in this scenario is number one, if it's within the tape, it's fair game. So even though the trail may
be skinny, if the tape is wider than that, it's fair game. And there was a spot where there's
a really skinny single-track shoot and there's a ton of sagebrush,
but it was all within the tape. And I just like went back to my dirt
bike days and went wide open through the Sage brush and hoped and prayed. And it ended up working out, got
around a bunch of people, but there are a bunch of other spots too,
where you'll find yourself all we're stuck and we can't move forward.

Just look, Oh, lift the vision a little
bit there and look at the course. And you can probably
find ways to get around. That said when it really gets
into a bottleneck and you can't get around people, do we have
this situation on the course? Don't panic. There's no point. Yeah. Get out of my way. You know who I am. Don't do this to me. Cause I've done that where I got
too fast, especially with the steep switchbacks that I'd jump off. And I am the, I am the one I looked
back and there is 50 people is having a cars to the off road. They want to get off their bike. I am so sorry, but yelling
actually makes it worse. Get people like that does it. It's like, Oh my goodness. And then they start doing things that are
weird and it will actually make you go slower and it's not the cool thing to do.

Yeah. And you just got to stay calm. And in this case, even though it was
effectively stopped, if you stayed on your bike in your lowest gear, you
could just kind of Pell around walking is harder than just sitting on my bike
and peddling at hardly any bondage. So there are some people who are like, get
off your bike, man, what are you doing? But it wasn't harming anything. I was just carrying on with the
group and just soft pedaling.

And it was less energy. So in those situations, once again,
Erika Carney said this in last week's episode, but, and actually said
this in a fantastic blog post that Sean wrote, don't listen to advice. That's yelled at you in
the middle of a race. Chances are it's terrible. So like, um, but just stay calm in
those moments whenever there's chaos going on and then just try to pick them
off and also being aggressive is okay. Like, uh, in mountain biking in
particular, when you come into a tight turn, that's really slow. That's sort of a thing
you can bump that's okay. It's not, it's not like that's illegal.

It's not like road racing when you're
sprinting in a finish at 40 miles an hour on tarmac with barriers around you. That's a very different scenario
than being almost stopped. So be aggressive, look for
those lines and go into it. Um, two more things. I just want to share really quick. Number one, bill at those
reduced amplitude at intervals. Those are like where you go up and
let's just say, you start just below threshold and you do that for 15 seconds.

Then for the next 15 seconds,
you're up at like 130%. And then you just repeat those 15, 15,
but you don't drop all the way down. You'll do like a set of
like five minutes of that. And by the end of it, you've
really reached that peak aerobic uptake and you're breathing through
a straw and it's really tough.

There's so good for cross-country racing. And you'll see those in our plans. I've been doing a lot of those leading up
to this and also those five minute VO, two intervals that are so painful, those long
VO twos, as uncomfortable as they are. My goodness. They're so great for this,
uh, for cross-country racing. So it was just nailed home. The final thing is don't let yourself
fall in subconsciously to bad body positioning when you're tired. So like in mountain biking in particular,
you'll lean really far forward and you'll be rocking and you'll be pulling because
it's like over 20%, it doesn't help you. If you just relax and sit up and try
to just put the power through the pedals, it's better in every case. And I had to remind myself of this
pretty regularly, but I've been making an effort to do that in training. And I felt like it was a strength when
that course, it just gets progressively steeper for five minutes, and then
it's really steep and tight at the end.

And just telling yourself to stay calm. It really does help. It goes a long way toward
helping, but it's a ton of fun. I I'm so happy to race again. It was a blast. W one of the things John, I, uh, we
were talking about it last week or last week, but you are also a lot stronger
of a cyclist overall, total body wise. And so I think it's much easier to
hold yourself in a good position. If you have slightly more
strength to like carry everything. So I'm sure that's a double whammy where
you could think about it more because you are stronger and you're stronger. So you're able to carry yourself in
a more proper position on the bike. Yeah. I've been doing much more
strength training than I have in the past much more. So, and guess what? I'm not jacked and guess what? I'm not super heavy either. I wish that I could, you know,
captain America, my way up to the Jac top there, but it doesn't work and that will happen
if you just eat a ton.

Yeah, exactly. It doesn't happen unless you eat
a ton, uh, cause you won't gain. You have to have a clerk surplus. Yep. So it was awesome to race. And thank you so much to all the podcasts. There were tons of you that were on the
course when we were racing off the course and cheering us on, or we got to meet or
throughout the week, it was just so cool to meet you all again and see you all.

It's been a long time. Racing's pretty great. I'm excited that it's back. So, uh, polarized training plans. Uh, this is a question from Steve on this. He says, what's the plan to
assess the effectiveness of the experimental polarized training plans. Are they to be graduated and sit
alongside the regular lineup of plans and do they potentially get
integrated into the other plans? For example, integrating these
principles into traditional sweet-spot based that sort of thing. He says thus far, I've been enjoying
these base phase or the base phase of polarized training and the break from
the sweet spot training that I've been doing over the years, but from what
I can see, the compliance rate of the tougher threshold workouts is quite low.

So whatever the outcome I hope they
stick around in some form, you all are the best and five stars all away. So, uh, Nate, do you want
to take this one here? Probably best to answer it? Yes. Okay. So probably not graduated alongside. These are, these are designed as
a signal for adaptive trainings, machine learning support. And so as we get more and more data and as
our sophistication of what, what you can predict for what will be the right workout
for you, uh, that then gets put in. And in general, I think
over the years, what the. The trend will be is less of a, I'm
doing this training plan kind of thing to more of, I have this much time to train
the system then tells you what to do. That that's the, that's the
goal of where we want to go. Um, so that it doesn't make a
lot of sense to have 15 different training styles right on there.

And then you kind of pick
which one you want to do. It's more of, I can train this much here. My goal is here's my history. And now we then give you what it wants
or what we think, or what adaptive training thinks is best for you. And by having these structured,
polarized training plans is that we have a very clear signal inside of
people executing, uh, this approach. And that is the kind of
the purpose behind it. And now the timeline on that, I'm not
sure because, uh, it's, there's two parts. One. We have to have the system to that level
that can do that, to do it, but also, uh, There could be the fact that 80 never give
somebody polarized training because it doesn't, it didn't outweigh other things
that people have been doing, um, for you.

It might give some peoples in my people
are other words I'm like, I'm not sure that's the interesting and really fun part. Yeah. That's the exciting part, right? Is when it will be able to suggest
a training methodology for you based on how you've been doing
recently, your goals, all that stuff. So that's the end goal. And, uh, Steve, do you
have any questions on it? I'm following it. I think Pete is following
a polarized plan right now. Maybe not now he was, and
then we went, he biking. So yeah. I mean, I don't even know if
we've covered that on the pod. Yeah, I did. We didn't tell you Nate. That's why, that's why you don't know. You know that I actually
crashed bikes a few times. Didn't you break something, riding that bike? No, I wait that bike.

I broke my bike. Yeah. So it's two for two Epic two. My Epic top tube is broken. Yeah. I need to get that replaced. So this is not me, man. Sad day. Yeah. Yeah. Pizza, Pete, what did
you break really quick? We should cover, I fractured my scaphoid and I
tore a ligament in my thumb. And, uh, so I'm off for it. Scares them for those who know. Um, so, uh, I'm, I'm allowed to ease
back into things, but I've, I've been taking the last couple of weeks off. I've been using train now once
a week to stay sane pretty much, but where you sending
it though, when you broke it. Yes, I was it's on video, actually. I think, I think John
could send it to you. I have the video. Yeah. Yeah. When Pete spins out and crashes down
on the, on the, yeah, that was when he vines dangerous. That'll happen. Okay. James question, he says, I love your
work and the podcast really appreciate the scientific and large-scale way that
you approach that you are approaching how to get faster and please keep it up.

We're happy to do so, James, this question
occurred to me earlier while listening to Nate talking about performance at
altitude, it's well known that high altitude means lower performance. And although I've not read much
around the subject, I assume this is because of air density being lower. So less oxygen is available for our
bodies and he's nailed it there. So good job. He says this got me wondering if
there's a direct correlation between air density and power performance. I know it affects aerodynamics
massively, but I'm just thinking about the human effects here. So the reason I ask is because air
density also varies to a smaller degree at sea level, depending on weather
conditions, can these small variations in air density be causing fractional
changes in our day-to-day performance, maybe the cause of those quote off
days, we all get some times many.

Thanks from James Amber. This is like, we were talking about this
in the planning meeting you've heard, uh, like, like here, tell plenty of
stories and lore about this sort of thing. Right. All throughout your career. Oh yeah. It's funny over, yeah. Over the years you hear all kinds
of everything that ranges from superstition to some interesting
interpretations of other. Scientific principles. But it's funny because I have had
a lot of teammates over the years who really genuinely are convinced,
Oh, low pressure system coming through training is going to be off. And it's it's to me, I
got a kick out of it. I thought it was great, but I mean,
for them, it was a very real thing. So I'm really curious to hear your deep dive on this. I did, I did as, as about as deep
as the Jonathan dive gets on this. So this is definitely not a
chatter, Amber deep dive, but, um, to give you some context first,
so, and this happens, so, uh, air pressure is constantly fluctuating. There's less fluctuation at sea
level, and there is a higher elevation at higher elevation.

You have greater fluctuation, but,
um, we'll go into this really quick. So like a thousand feet, you
have roughly 98.6% of your aerobic power creating abilities. Uh, it's about at 98.6% of
what it would be at sea level. And then if you go to 5,000 feet
that drops to about 91% and 10,000 feet, it drops to 79%, which is
why people at Leadville have to drop down their power targets from
what they would normally be, right. Or any sort of high elevation race. So that's kind of some context
about how, why are your performance dropping in elevation? So does the same thing happen
when you have barometric pressure fluctuations on a day to day manner? So looking at this, if you assume that
you have a 70 degree day, which is about 21 degrees Celsius, uh, going from zero
to 250 feet can produce as much as a nine millibar difference in pressure. Now I know the middle of March.

Yeah, yeah. Right. No, millibars probably
doesn't make much sense to us. Right. So, but I'm promise it will be
relevant something coming up here. So, but if you look at the typical
variance in your barometric pressure and wherever you're living, once
again, probably higher fluctuation at high elevation, but marginally. So you're looking at like a 0.7 millibar
difference in a stormy winter month, or like 0.4 millibars difference from day to
day during a summer month, that's going to be more or less consistent weather. So that's the equivalent of
rising up 19 and a half feet or 11 and a half feet in elevation. So really the conclusion on this is that
it's equivalent of you just changing your elevation by 10 to 20 feet. So no, it doesn't have a meaningful effect
on your performance, but the interesting thing, and like you mentioned, in this
case, uh, James, it has a profound effect on your ability to travel through air. That absolutely does. So I want to say a different way, John.

It has, it doesn't have a huge
impact on your power output, but it will on your speed. Absolutely. Especially if you're going really fast. Yep. The faster you go, the more impact it has. Right. So, and this, this is
something interesting. So for like an hour record example,
when we had Brad Wiggins do his, and then Victor camp in there,
it's do his, and I'm, I'm sorry, I'm butchering those names. Um, but I'm sure you know
who I'm speaking about. Um, so, um, but when they did that, uh,
Brad Wiggins went 54.5 to six kilometers. That was his hour record distance and
camp and arts did 55.089 kilometers. So it was like just about 1% difference. But if you look at the actual
air pressure, the bare metric pressure on that day, Wiggins had
20% higher barometric pressure. He was down at London and C-level
while camp nurse was up in Mexico at Aguascalientes, which is like 6,000
feet, way, way less pressure up there.

So it's tempting to say, wow, what
could have been done if Wiggins had that sort of air pressure difference? Could he have actually had a record
that would have been unbeatable, but it really can affect your,
your performance quite a lot. I'm not sure how best bike
split really like weights. Everything. It's hard to get a full apples to
apples comparison, but if you watch there's a video and get ready to
drink about Keegan doing his white rim attempt when he got out of back. And when he did that, we were
looking at best bike split. And later on in the day, there was
a significant drop in barometric pressure, significant being like
0.3 millibars, something like that.

And it was showing that it was
significantly faster without a big change in wind conditions, uh, when he
was doing spending more time out there on course with lower air pressure. So it is something to be considered,
but if you have a TT with the start time, he can't change it. Anyway, if you have something
like an F Katy you're going for, and you can choose the time, then
yeah, it really does make sense. So for the world record stuff that,
uh, the sea level versus 6,000 feet, the, or about 1800 meters, 2000 meters,
the thing is that when you go up, you also get less, uh, aerobic performance
because of the lower air density. And they people doing math 6,000
feet is like the sweet spot. So that's where you, you, you're not
impacted as much, but the air pressure is low enough that you can go fast. So if you're doing a time trial,
that's why all these people, these records get broken in Mexico city. And I believe when they had the Olympics
there too, a while, a long time ago, they broke a bunch of records there
also sadly, where we have time trial.

Isn't that like 6,000 feet also. And then national, I think it's
really close to that, right? Yeah. And it's very flat. So that's another place where the
national records in the U S that's a 40 K TT course that used to be next to us. Um, get broken. So that's, that's why
you can't just weekends. Can't just have that lower air
pressure and be at sea level. It's not possible unless they did
something crazy to, I don't know if the velodrome and pumped it.

Yeah, that would be cheap. I don't think they
would allow that though. Yeah, it sounds like we need a train,
a road velvet velodrome with extra oxygen and lower pressure and fully sealed off compartments
so that we can control the pressure. Yeah. That they actually did do that for
his hour record attempt though. They, uh, with Wiggins, they
actually changed the temperature. Um, humid air is strangely faster than
dry air, but cold air is lower than. Former. So they actually ended up making
that velodrome very warm, warmer than they had anticipated to
counter for that pressure drop.

But then that ended up also
probably like adversely affecting his physical performance. Right. Because it was slightly warmer,
um, from the science of getting faster podcasts that we did with Dr. Chris Minson, he was mentioning
that roughly like the ideal temperature for human performance
is around 59 degrees Fahrenheit. So that's, you know, I don't know. That's probably somewhere around
like 15 degrees Celsius, I would think somewhere around there. Um, but that's like, You know that
that's pretty Chile, uh, if you've written in that those sorts of
conditions, but that's where you get into ideals for human performance.

So super interesting
question to think about. I've always wondered the same thing. If my bad days were caused by
just a bad pressure system and the wives tale is debunked. You climb up 15 feet and
you're like, this is over. struggle with climbing. That's exactly it. Yeah. Okay. So Angus, this question says, I have
a question geared mainly to Amber and possibly Chad Chad's out, but, um, we'll
try to do our best to represent Chad here. And he says years ago, when I
transitioned out of competitive sport, I really struggled with sport.

If it wasn't at 100% or at the level that
I used to be, I was unhappy with myself and consequently didn't enjoy the activity
I've since developed what I believe is a healthy relationship with sport. I started training road with
plan builder in December of 2020. And I'm really enjoying the
process of training for the sake of training with no particular goal. I just picked a date for a year out
for my race, which is a really common approach that we tell people to take. If you don't have anything in particular
that you want to prepare for, I think I'd like racing, but I'm reluctant to do so.

I'm focused on my work
and have a kid on the way. And I'm happy with that. As I see it, my training currently
is a part of my, and he says attempt at, in parentheses, balanced life,
balanced, healthy life, because I'm a very competitive person. It's not that I like winning
it's that I hate losing. Uh, he says, as are many of my friends
with whom I will be racing, I worry that beginning to race would lead
me down a rabbit hole where I end up either spending too much time obsessing
about racing or feeling unhappy with my results and wishing I was spending
more time and money to get faster. This is why the question is
geared toward Chad and Amber. I get the impression and he mentioned
that he says, and I could be wrong that Nate and Jonathan are very
driven toward racing and results. That's a, that's very much the case for
me, but I think through the pandemic, I've become more process-oriented too.

I've been, I've learned to enjoy training. Uh, it says, and Chad and Amber do a great
job of focusing on enjoying the process and training for the sake of training. Uh, for example, Chad runs
and rides and does weights and drinks, beer and less natives DZ. He jokes that doesn't stop chatting. He he's, he's a man of
his own decisions there. Uh, he says, and he seems
to be happy with that. What advice or suggestions do you have
for people who just want to suffer? Because it feels good to suffer and
how do I and other train road users who are in a similar position, maintain
a good relationship with training. How does one strike that balance
between pushing for progress and letting it overcome your focus? He also says, PS, I gave you
five stars in the Apple podcast app, and you can do that.

If you're listening right now,
you can rate it just to go to whatever app you're using and you
can give us a five star rating. If we don't deserve five stars, reach
out to us train road.com/podcast and tell us how to improve. We like constant improvement. So Amber, um, or actually, uh, Pete,
do you want to start off on this one? We should probably define like,
what's your definition of competitive because being competitive as many
times, like, uh, it's, it's, it's very much maligned by a lot of
people and it gets a bad reputation.

Yeah. And that's, that's kind of what we, we talked
about right at the beginning. I think competitive NIS gets a bad rap. Um, as you guys all know who work
with me, and we're competitive here at trainer road with each other, um,
whether that's cycling or projects or typing the FA you know, anything is any,
we can be competitive with anything. Um, but what I, what I think is
important is you got to remind yourself that being competitive just means
that you believe that you can do something better and you can improve. So you can take a realistic, look
at yourself, pick something to approve, improve upon, and then
improve upon it, and then try again. Um, and so it's not that you're
directly head to head battling someone like Brandon and I do all the time.

I just believe I can be better
and bring that closer to my peak level for what I'm doing. Um, you not better than
brand that's better. Yeah, exactly. So when you're competitive,
you're really competing against yourself all the time, because you
believe you're capable of more. And so I think people have
to remind themselves that. That constant improvement that we
do, uh, is what competitiveness is.

And so when you're constantly improving
yourself, you really are competitive because you care enough and spend the
time and energy to, uh, examine by measure and do it again and be better. Um, and I think we all do it in, in
many different facets of our life, but I don't think it should have the
negative connotation that it has like in the world. So it just depends on how much
it like makes you feel horrible. Right. If it is true, horrible,
then it's not a good thing. If it drives you to
improve and you're okay. So the loss is, I'm like,
Ooh, this is a chance to grow. I just learned something
about myself, right. And I know I'm never going
to be the best in cycling.

That's the wrong sport to say,
you're going to win every time. A lot of people, well, their
whole lives not winning a single thing, and that's fine. And you can still improve
and grow as a person. You learn stuff about yourself. That's all amazing. But when you like to John,
John say, John's probably want more on the competitive side. I know he is. And then he had that 15 minutes to do it. And then he's like, okay, I'm
going to go back to my life.

That sounds amazing. Yeah. But it's hard to do that. Right, Amber, like it's, um, you can kind
of lose track or at least perspective of, of, of it within competition for sure. And I agree with everything
that Pete has said. I mean, I think that people,
there's a thought that competition is a zero sum game. You either win or you lose and it's
this kind of hardcore, you know, like. Tough tough love. And it's not, it's not accurate because
really what competition is about. And we've talked about this before
is it's a cooperative effort like Pete was saying it's about
pushing each other to be better. So a lot of people can get really
far improving on something on their own because they are benchmarking
themselves against themselves. But oftentimes, and I know
this is the case for me.

And for a lot of us, I can push myself
really hard on my own, but I can never push myself as hard on my own as I can. If I have a competitor next to me, my
competitor is the one that really creates an environment where I, I have to dig
deeper than I thought that I could. And that's, it's in the competitive arena
when you have the presence of competitors that you can really discover new depths
of will, new levels of strength, and that's all part of that growth process.

And so in that sense, your
competitors are your allies in this process of self-improvement
and trying to become better. And so, and you're doing the
same for your competitors. Your presence is helping them
discover new strengths that they didn't know that they had. So it can be a really cooperative effort. Unfortunately, not
everyone sees it this way. And so sometimes it's hard to
maintain that growth mindset. It's harder to maintain
that mindset of cooperation. When the people around you are
really kind of twisting the meaning of competition to be something
much more toxic than it really is. I mean, the true nature of, I
think actually even the etymology of the word compete means to seek
with it's a cooperative effort. You are seeking to improve along with
your competitors, but people will leverage competition to be bullies and jerks.

And so sometimes if you're in a
group of people or you're in an environment where that more toxic
definitions, zero sum definition of competition is what's being adopted. It takes a lot of diligence and
effort to maintain a really positive growth oriented mindset in that. So, uh, I'll, I'll just say it's not easy. Um, but the more you do it that also
it affects the people around you too. So you can be a positive influence on the
people around you when you're, when you're really cultivating that kind of a mindset. Hmm. Another awesome thing on this mindset
is being on a team because you don't have to, when you have a role and
that you can do and you can help and you can be part of a team win. Uh, but you don't, it's
so hard to win in cycling.

So, so, so hard. Uh, and a lot of it's genetics, right. Or, or lifestyle and stuff, but. Pete was on cliff bar. And so many people on that
team, they don't win, but they have very important roles. And then they add to
the success of the team. Is that right, Pete? Yeah. And it feels just as valuable to
like con uh, rise to the occasion, compete and do what you were supposed
to do and have someone else succeed. That's that's almost more valuable for me.

Right? Like, I feel like it's, it, it hits
at a deeper level where you sacrifice something and it all worked out and
then they kind of finished it off. Um, which is it? I think that finding the enjoyment,
um, is the really important part. And Amber, that was your career, right? I mean, you, you have more wins than all
of us combined, but also you, uh, you, you were the teammate to help out people, right? Yeah. Most of the time, it wasn't my
job to, in most of the time I was there to help somebody else win. And I totally agree with that. That's actually a wonderful way to kind
of insulate yourself because if you can get on a team that has a wonderful
mindset and you can create a really strong culture within your team and you show up
to a race and there happened to be people there who were kind of negative and toxic,
it's really going to affect you so much less when you're surrounding yourself.

Most of the time with that team of people
that are really adopting a healthy mindset and that team, uh, that team,
I think the best team culture is the culture of execution. How well did we execute? And then afterwards, you're
like, Oh, we should've done this differently or this differently
not, Hey, you weren't strong enough. Why did you get dropped on that climb? It's, it's more of the timing and kind
of the dance that you do as your team. And that's the super fun part. And there's always room for improvement. Uh, there's never an end.

So you can't, you don't like,
although you might win the race, that's another thing too. You win the race, but you come
back and you go, you know what? There are the five things
we could have done better. That's what championship teams do. Right. They, they come down and they,
after they win, they figured out what they could have done better
because everyone makes mistakes. That's the kind of team that sounds really super. Yeah. And there's a lot of, there's a
lot of fulfillment when you achieve something there's more fulfillment. I feel like when you achieve
something as a team and like, let's say that you win the race, but it's
all because of a collective team effort versus you doing it alone.

I do feel like there's
greater value in that. And I've had situations where we've had
a plan and I haven't stuck to the plan and I've won and I feel pretty bad. Like it doesn't feel good. Like, there's, there's a lot of value
in doing that together as a team. And that's one of the cool
parts about road racing. For me, I'm a hyper competitive person.

I've had to learn to compartmentalize
it over my life because even as a very little kid, it completely
overtook all aspects of my life. Right. And the way that I, I had to learn
to prioritize and certain priorities fall ahead of the competition
of sport that I'm focusing on. So for me, you know, it's like family. Health work bikes church. I have a set of priorities, right? And within those priorities, I
need to make sure the cycling's falling in the right spot. If, if the competitive cause I can
let that competitive drive will drive cycling right up to the top every
single day, if I allow it and it will become the most important thing and
I will throw everything in my life, I, it can be burning around me and
I wouldn't care because I can be.

So hyper-focused on the competitive
aspect, but it's really about finding what matters most to you and making
sure that those priorities stay within the right, the rightful place. And then the competition, I feel like it
kind of stays within bounds and it doesn't trespass into other aspects of your life. So in this case, I can totally understand
Angus apprehension that you would have because you've experienced this
in the past, but also trust yourself.

Uh you're you're an adult and you have
a kid coming along the way and you have a job and you have all these things. You're, you're a high functioning
person and you can absolutely prioritize and still have competitive value in
your life that you get from sport. You just have to make sure
that it doesn't, you know, jump those bounds and something. Amber, this is like bleeding
into your story here, but. When you do this, it'll be a different
sort of thing you used to be like used to when everything, it sounds like Angus.

And now you may find yourself like
really fighting for top five or really fighting to just do one thing or another. But that doesn't mean that you can
extract the same or even more joy potentially out of just chasing
something different within the sport. It doesn't have to be what she wants did. Cause like at different points in
your career, you will reach highs. You will reach lows. And if you entirely base your
competitive spirit upon the highs that you once had, it gets tough, right? Like you have this with swimming, your
whole life, Amber shorts, swimming to cycling everything big time. I think that there's we often
talk about how fun it is to get started in something, because you
make such huge gains right away.

Like all of your improvements, you
just improved by leaps and bounds. And the further along you get the harder
it is to get a 3%, 2%, 1% improvement. And so when you just getting
into a sport and you're improving quickly, there's almost no downside. Right? Cause you're either going to
learn something and make some huge improvement or if you mess up it's okay
because you didn't know any better. Cause you're just a rookie and this was
definitely the case for me in swimming.

And then it was, again, the
case for me and cycling. My advantage in cycling was I'd
been through it in swimming. And so I had learned some
really valuable lessons there. And so when I was a swimmer, I
came in and I had some really good early success and it was great. And you have that kind of built
an excuse of being a rookie. If something doesn't go well. So there's no downside,
there's no threat really. But then. You start to accumulate some good
results and then people start to expect things from you and you start
to expect things from yourself. And now this downside starts creeping in
because now there's a threat of failure. There's a threat of disappointing
yourself of disappointing others. That possibility starts to
feel like a real threat. And, and Angus even mentioned
this in his question. It's not as much that he likes winning
it's that he really, really hates losing. And I think that that's kind
of where this comes in, right? Is that, that fear of failure.

And it might not be a fear of
failure specifically, but it's just that there's a much worse feeling
associated with falling short. Um, and I remember there was one point
in my swimming career where it was kind of on this upward trajectory and I'd
had this really good meet and it was the best meat I'd had so far in my career. And I really felt, I mean,
I was like 16, you guys. I felt like that was it. I just peaked. And I said to my coach, it
sucks to get to the top. Cause the only way to go is
down retrospect seems so funny. But at the time, from my
limited perspective, that's really genuinely how it felt. I was so terrified of falling short
of that and disappointing people. Um, And the best thing anyone could
have told me at that time is honey, you are nowhere near the top. There's so much further to go. And as, as harsh as that would have been
in the moment, I think it would have been actually very, very comforting.

And I think that that's one of the
things that you can kind of reframe this as there there's always going
to be another bike race, always. I mean, unless, unless it's 2020,
but there's always going to be, there's always going to be another
opportunity to try again and to improve. And so if you look at it as a path
of mastery, which is never ending, you're always going to learn something. There will always be something
that you can improve. It makes it a lot easier and it
helps to sort of reframe that, that threat of disappointment and failure. Amber, do you have any tips for re framing
that for basically reprogramming how the brain works and those moments when
you feel the fear of failure driving you toward non productive ways instead of
productive ways or anything like that? Yeah, for sure. And I just want to share too, that
was in my swimming career and I've been going through this more recently.

So in 2018, I was going to retire
from, from the sport from cycling. And I ended up having to end that season
really early because I got a concussion. And so one of my big goals on this side
of full-time racing was I wanted to have a really healthy relationship with my bike. I really, I didn't want to have
the sense, I didn't want to carry the sense of obligation to always
be fit and always be at a certain level with me into retirement. And so. It's a process of breaking habits
of thought and it's not easy. Okay. So you probably have a lot of habits
of thought that are associated with how you conceptualize competition,
how you conceptualize conceptualize failure and disappointment and breaking
those habits of thought is not easy. So the first step is that
self-awareness so build in a habit of checking your mindset. And this is something that I did, um,
gosh, for probably at least a year after that concussion was, I'd check in with
myself before I go for a ride and I'd say, okay, what's my motivation here.

Do I, am I getting on the bike? Because I feel like I have to, cause I'm
worried that I might lose fitness or am I getting on the bike because I'm actually
really looking forward to just pedaling and moving my body and being outside. And I would stop myself and not ride
if my motivation was coming from a more toxic place of you have to get out
and ride because that's what you do. And if you don't, you're not
a real cyclist, you know, that inner critic and it was hard. But I had that, that really, really quick, Amber, I
just want to point, that's interesting because that's not like fear of failure. That's like negative. Self-talk right. And there's a difference between the two. I feel like the two are assimilated a
lot of the time in the sense that like fearing failure is just, Oh, that's
negative self talks or remove that.

But that's an interesting
difference that you have, it wasn't that you were fearing failure. It was that you had that
little negative sell. Yeah. Or sure. But you also had that negative
self-talk part where it was going even deeper than that. Right. There's two pieces. Exactly. So there's, there's that inner critic
that's jumping out and then there's also, but the inner critic loves to jump the
train of, Oh, if you don't do this, then you're, you're going to lose fitness.

And so the, the definition
of failure is shifted. Right? Cause it was, it was no longer,
you're not gonna win bike races. It was just that you're not
going to be as fit or you're not going to look a certain way. Um, and, and trying to let go
of all of that as best I could. So building a habit of checking in
with yourself, what is your mindset? Where is your mind at, and, and
building in bumpers for you? It might not be okay. I'm not going to get on my bike if,
unless I have the right mindset. I had that luxury at that point in my
life because I didn't, no one cares when you're tired, if you're fit or not. So it was okay. Um, but a couple more things
that are really helpful. One is to add cues to your pre-write
and your pre-race routines. And these could be like
little visual things.

Maybe even it's a picture of
your family on your top tube. Um, but little cues to remind you of
the mindset that you want, you know, maybe that's to remind you of what
your priorities outside of cycling are. Maybe that's to remind you of a growth
mindset, but little, little things that can kind of just like help. Get your mind into a good space,
the space that you want it to be in when you're going out to race
or where you're going out to ride. Um, in psychology, we talk about triggers. So the other side of this is
you can identify triggers. What are some triggers that push
you into old thought patterns? Can you recognize those? And as soon as you start to
recognize those, can you start to redirect your thoughts into a,
into a better framework, but the opposite of a trigger is a glimmer.

And so that's those cues that are,
instead of triggering you into a bad thought pattern, they're triggering you
into a really positive thought pattern. So you want to have those little
glimmers or cues in your pre-race for your pre-read routines. And I think just in general, this path
of mastery, it doesn't end and you can be really, really serious about improving. And you can take that path of
improvement really, really seriously without taking yourself too seriously. And that's the piece where you can
really start to separate from that fear of failure and disappointment. If you're not taking yourself
too seriously, it's okay. You're just going to
get out and try again. It'll be fine. I personally liked the, so my motivation
to get on the bike or get into the gym is I like the, okay, here's a
challenge that's within my, I can do this challenge and I know it's going
to be hard and I'm going to do it.

And I feel awesome in the
middle and afterwards it's going to hurt, but it's good. The same thing with a race, right? This is a challenge Leadville
huge challenge, right? Uh, the, the hard part is, is what,
if you don't rise to that challenge. If you get into this. This really like a horrible feeling. That's actually what right now
plugging train road, but levels amazing for me because this was
actually where we bought it.

We bought it, built it because
it allows me to say, what is the appropriate step challenge? Cause if you don't know if it's the
right amount of step, it's easy then to, uh, to not rise up to that challenge. And then you can feel bad about yourself
and that's not, no one wants to do at all, but you should be aware of that. Second thing that Amber said
is that at the very beginning, you get so fast, right? Pro tip stop training
for like a month or two. Do it again, and then stop
trying to do it again.

Every time you come back faster, it's
not that you come back a lot faster on the ramp, just do it over and over again. I've done that a few times too, right? It's you're always improving. It's like one day of not improving and
then a whole bunch of days of improving. So it can be good. And then Angus too. The other thing I would say for the
results, is it internal or external? Are you afraid that people will see
that you didn't get this result? How many times? Uh, and I've had this with a podcast too. I think I'm over it now, but before in
the past, uh, that people quit a race because they don't want the results. On their official records. This happens in like marathon
running habits of triathlons. They don't want to show that they
did a, a 14 hour iron man or a four hour marathon when they thought they
could do a 10 hour or something else. And they say, yeah, you know, it
wasn't my day or I had stomach issues. So I had to pull out and that is more of
not letting other people see the results.

Um, I think Angus, Oh, I
just spill coffee on myself. Um, Angus, this is a great, uh, this
is a great, this is great thing to talked about, therapists about, right? What are your true motivations? This question we're doing
unlicensed therapy right now. Most of our own experiences,
but it's like half the show now. Um, this is exactly what someone
can help like realize what it is. And I bet this bleeds into other
areas of your life, or what is the motivation behind this? Why can't you, uh, compete without
feeling bad without winning? Cause that is really tough spot to be in.

Right. Really, really tough spot. The final thing I would say with all
this is the, Oh, sorry, sorry, Amber. Um, is that if it's digital will change,
whatever your motivations are, they'll change in shifts and be okay with that. Don't hold yourself to a specific. Thing. And in many cases, Angus,
this is relatable for me. If you have success, you hold
to that success, you don't allow your motivations to change. And it gets really tough. So whether it comes from fear, whether
it comes from enticement, whether it comes from just purely intrinsic, like
love centered, motivation, whatever it is, uh, you can use all three of those
and whatever portion feels appropriate. And as long as it's not putting
you in a negative place, and as long as it's elevating different
aspects of your life, then it's good. So, um, be flexible with yourself. And I bet that you'll actually find
just as much, if not more enjoyment, once you reshuffle that deck for
yourself, instead of playing by the old rules, it'll it'll really help. So Amber, I, I cut you off. Did you have anything else to add on it? We're just going to second what Nate said.

So I started working with a sports
psychologist many, many years ago, and it was incredibly helpful. And now that I'm not racing
anymore, I'm still working with a therapist and it's awesome. And it's not, as Nate said, it's
not for any one thing in particular, but having some time set aside on a
regular basis to sit down and reflect, it's really incredibly helpful and
it can be really, really powerful. So I'll just say, I'll just
put in my 2 cents for that. And then I'll add to that, that right
now, a lot of insurance companies, if you do have health insurance, a lot
of insurance companies are waiving copays for, um, virtual sessions.

So it's something to think about. Just throw it out there. And I wouldn't say to you don't
necessarily need a sports psychologist. I think because that is that it's pretty
hard to find, um, A regular therapy. This is the competitiveness. That's very common in
so many people in lives. Uh, and two other things I was
in marriage counseling before. It's different. Like if you're in marriage
counseling, you could do both. Uh, and then also, uh, the first
person might not be your person. So if you're not getting it,
it's just like dating, right? Like if you're coaching.

Yeah. It might, you could be,
I've seen people do this. I went to a therapist, I knew
everything they were saying. Therefore, all therapists. Aren't good. Imagine if you have for coaching, you
went to one coach, they gave you bad work. It's you're like, all coaches are bad. They're all the same, not so at
all, there's a big range, uh, in skill level and just personality
match and that sort of thing. For sure. Let's get into some rapid fire questions. Byron eight, this one's from you.

It's from Byron he's, he's six, four. And he's trying to find jackets
that are long enough for long arms. I figured this is something that probably
more than just you have experienced or are curious about on the podcast. Okay. I do. I thought of it. I do have one suggestion. It's super expensive, but
it's like, so it all is. It's the mission workshop jacket. I like that. Pete turned me onto this brand
and I have like, I love their bags, but they're so expensive. Um, and I, their vest is amazing too.

I really liked their best, very packable. Um, that's the only one that I've seen
because it has to be skinny enough in the body and long enough in the arms. And I don't like a flappy jacket. Uh, there's probably more brands. I think if anyone knows of six, four, six,
six, six, seven, kind of long arm person. Uh, if you're six one, don't give
a suggestions cause they don't fit. Yes. Go, uh, go with forum to this episode,
episode some three, three Oh seven and put in some, some brand recommendations. But the, what I do too, is online. I'll buy like a medium
or large of a brand. Cause you never know in cycling, if
a medium is going to be like, you're a medium or American medium, and then
you try them on and just return one.

Uh, cause the worst is when you get the
wrong thing and they don't, it doesn't bring joy and you never want to where
it just sits in your closet for ever. And it's expensive. And how many things did
we have of that, right? Like, yeah, for sure. Mark has a bunch of rapid fire ones
seemingly focused on mountain biking.

He says, but this one is, is universal. Number one, do you close the water
bottle after sipping or leave it open? I leave it open, but then every time
I try to reopen it, when I drink it. Yes. Yes. I, I, when I used to use Camelback
bottles that have like the little like jet or whatever valve thing,
you obviously just left those open. But with a, I always close mine. I don't know why I don't need to. I mean, heaven knows what I'm putting
in my mouth anyway, from all the dust and stuff that gets all over the bottle. But Amber, I think after racing in Belgium and unknowing,
what was in the grit that was spraying all over everything I got
in the habit of closing every time. Not that it did any good, cause there
was always going to be something on the surface of it, but like,
there was just something about it.

It just, it, it felt better to me summary. So Pete, yeah, I'm open. I, once you open it, just leave
it open and then it's gone, right? Yeah. Oh, with mountain biking, the only
thing you have to worry where across or gravel, just bouncing around and
losing, you know, getting yourself wet and covered a mix, but that would be it. Um, MTV breaks. Do you run them flat or tilted
down or somewhere in between? I assume a down you are. You're down really more, more down than flat for sure. I'm more flat than down Nate. It's whatever that angle is of your arm. I try to keep it the same angle down. So it flat would be, I'd
have to have my arms. And that would be really weird. Yeah. I, I have my wrists bent
on the, on the bars. It, because if my levers are all the
way down and you can't see this on the podcast, I'm so sorry, podcast
listeners, but need to, if you have your wrist bent or like even straight
in line, it puts a ton of stress on your thumb when you're riding.

And it's pretty easy to have
your hands fall forward. If you're braking and have a lot of
hands or like a lot of pressure on your hands and you're coming into a section. But, uh, so I actually have mine more up. They are not flat, but they're
closer to five than they are pointed down at like a 45 degree angle. Because that way my wrists are bent
slightly and it gives me a little bit of something to press against with my hands. And it allows me to stay more
stable with my body, not put all the leverage onto my thumbs, so,
but you can totally take it too far. And if you have those things weigh
up, like in Duro racers tend to do, I think it actually is, is bad. So, um, okay. Another one when climbing on the hoods
are all four fingers on the front of the bars, or do you split the pinky? I, if you're listening to this.

Just, you do the thing with your hands. Like he's talking about how do
you hold the hoods and how do you, um, I'm a pinkier it makes total sense
when your arms are flat, your pinky should be there as like your, your
catchall that holds you in the spot. You're supposed to be on the hoods. Yep. Yeah, exactly. I'm a pinky rider too. Pinky stays behind rest or forward. Yep. I don't think I'm a pinky person. Pinky's not going to save me. It's just a thought.

It's not, I don't know why
we do it, but we all do. I do it. Yeah. I don't know why the pinky always starts. It's you know, an extra injury. If you have a problem. I mean, I'm talking about
like all the way down. I told you about my thumb
holding us on the bars. And now we're talking about the
pinky holding us on the bars. Like the pinky is not going
to do anything of your hand. It will stop it. Yeah, for sure. But the pinky poor thing, it can't,
it can't hold our entire weight. So yeah, not at all. Um, okay. White shoes. No, we're, aren't going to cover that. Wear whatever socks and shoes you want.

How about that? That one works very well there. Um, so this one's actually good fat
or thin grips on the mountain bike. Chad where rides the largest
diameter grips I've ever seen. Like he, I don't even think he
makes a full C with his hands. They're huge. It's like pool noodles on his handlebars. I don't know how large. Yeah. You said that it's really
helped with arm pumps. So maybe that like, maybe that, and
also, I think he's even said like, you know, like neck and shoulder
tension and everything, like it's really helped a lot with mountain biking for him. I've got a bunch of different things
and I don't really know the difference. I've done both. I think on the next sea bike, I like
the thin grips and on the like trail downhill bike, I do like the fat grips. It does. It did help me with my arm pump too. Was the big, bigger grips. Yeah. Amber, do you, do you have enough
experience to have grip preference yet? I don't know if you do that.

My one scalpel and it's OEM and that's what I'm running is it? It is. I run pretty thin grips ODI, elite
pros are the ones that I use, um, and gone to my Instagram. And you can see how I use a razor blade to
cut parts of the scripts off every time, not for weight, but because I'm fussy. So it's weight. I shave a bit off and measure it. Measure. Exactly. Yeah. Yeah. Oh, on an, on a fun group, ride mountain
bike idea, obsessively walkout suspension on all climbs, or just leave it.

This is where I get to be an
elitist, a specialized Epic owner, and say, I just use the brain. Um, yeah, me too. Yeah. I never, never locked out. Right. Like if you don't care, just, just don't. This is what, uh, so when I ride my one 50
it's like a Enduro bike on a long climb. I will lock out the shock, uh, if
we're doing a 20 minute climb solo or with friends, but other than that,
all the other cross country bikes, they do it automatically for me. So I don't do it. Yeah. What about you and your scalpel? Uh, Amber, you've got probably a
remote lockout on your bike, I assume. Yeah. Yeah. Um, I wasn't locking it out much
when I was writing it, so I haven't been writing it much lately. I'll be honest. Yeah. That's probably good. And probably a good thing.

Yeah. I don't, I keep it open
almost all the time. And let's say I do a lot of
training, almost all my training on the road, on my mountain bike. And when that happens, I leave it locked,
which the brain just fully on, um, on both of those, but that's, that's it. Um, otherwise it's almost always open. There are certain bikes though, like
Trek, I'm thinking of a particular like their top fuel that they had. That one, if you didn't lock it out, it
was a very different performing bike.

So like, it really depends on the bike. Some bikes just bounce all over the place. So, um, cool. Okay. The last one, is it better from him? Is it bad form for, or manners to climb
to the top and then climb back down and ride with your slower friends to the top? I love it. People used to, it was to me. I liked it. It helped me at the very end. It like pushed me. I didn't feel like it was,
uh, doing anything bad. I was just like, wait, wait to
ride with friends for more often. Yeah, Brandon does that. He's done that with me
countless times on clients. And I know Brandon is, is getting
more climbing, which he's all about. And then it also gives me somebody
to kind of squeeze words in between breaths with, at the end of the climb. So I, yeah, I appreciate it too. I think it's great. As long as you're not, you know, riding
up and being super chatty while your friend is obviously hyperventilating, you expect an answer turning around and coming
back saying, Oh, great to see you here.

I was at the top five minutes ago. Like, don't be that person,
you know, I've done that word. Like, but yeah, if you're just coming back
to hang out, I think it's great. You know, and you can always just
ask your friends because people might have personal preferences. If he dropped back, don't drop them again. That will be really me. That would be really me. I think running behind
them is kind of nice. Uh, it just feels like
someone's there with you. I've been the slow person
though, where I'm like, Whoa, there's a lot of this climb left. How do you already at the top and
descend and come to me, I'm like, did you, did you turn around early? This is insane.

Yeah, for sure. Pete, do you have any thoughts on that? I was going to say, as long as
you don't drop me again, and I think slotting behind is, is nice. Uh, where you can, you just ride the
rest of the climb at their pace and then it's camaraderie and feels good. There's no pressure to like, yeah. There's no pressure to keep for them
to keep your wheel or something like that. For sure. There is nice. The opposite is if they're doing for
a Strava KLM to help, if they want it. Yeah. When you get in front, uh, people
Brandon's done that for me too. And it was pretty awesome. Yeah.

It's it's the, it's the way to do it. For sure. Riding with friends is great. I've been doing that again recently too. Sorry. I know that I'm sounding like a brand
new cyclist, but it's all new again. It's like, you guys know you can raise it right with friends. It's amazing. Um, okay. Uh, this next one says, hire weekly
TSS with over half of it coming from unstructured group rides or a lower
weekly TSS all from Traynor road. I thought I have a hard
answer on that one. I mean, what's your goal. That's a good point. Like, what's your goal. I'm guessing this is pure fitness
and it's going to be a, it's going to be a slide, right? Cause like what's the high, what's the
low of the TSS, but in general, uh, the structure training for the same TSS is
always going to be more than a group ride.

So group ride outside, or you do a workout
for the same TSS you'd normally will get farther ahead with the structured ride. And, uh, she be able to prove this pretty
soon with scoring outside workouts, outside rides and structured rides to
see that same TSS, what kind of like threshold or VO two max points you get
for that versus the same TSS inside and all it depends on the length of
the intervals and that sort of thing.

And uh, usually on outside
construction, outside rides, you don't have those sustained intervals. Because of interruptions that you face or
changes, fluctuations, that sort of thing. Right. Just the pace of the group, right? Oh yeah, definitely. When you're riding with other people. Yeah, for sure. I think we all probably
agree with that, right. Um, yeah. Yeah. There's no way that the unstructured
group ride is exactly the intervals I need to get to be faster. Unfortunately, no one respects it. Good point. And so now that we have the level
system going inside, you can see the difference in a few to max at like
two minute intervals versus two 15. And that two 15 might be the exact
extra stimulus that you need in order to be, to progress it forward. But that's not. And repeated five times, uh, that
is not what happens in a group ride.

If you get tired, it's two minutes, not two 15. Come on. You still, it it's weird though,
because you still get tired. Right? And that's because you usually have
one really hard capacitive effort and then all your other efforts go less
and less and less, and it can feel like a race too, but it's not necessarily
a race or it makes you as fast as doing structured interval training. Right. For sure. Well, this question goes on to ask like
will unstructured four 50 TSS made me faster than structured 300 TSS. And we we've talked about this many, many
times that not all TSS is created equal. So TSS is not the end all be all metric
for, what's going to make you faster. And I really liked date's point
about goals too, because you know, we, we know that structure
is going to make you faster. But we also know that consistency over
a long period of time is important. So if going out and riding with
your friends helps you stay motivated and happy on the bike.

That is going to be beneficial, not
necessarily because of the TSS, but because it's just going to help you
be a happier whole person, an athlete on the bike. Yeah. TSS is like an overall metric. Right. And it, but it's not specific to the work
that was done at that specific moment. And being able to differentiate
that between any other effort. Um, like we mentioned, when Pete did the
pacing with me before he hurt his wrist, we arrived at a pretty low power for
what I thought that we would arrive at. And, but Pete you'd said it,
well, you said, this is the hardest way to arrive at that TSS. Right? So there's like so many different
ways that you can get to 100 DSS or whatever it may be. So it's tough to say that one is
better than the other, um, just across the board, but structure, honestly,
if you're trying to get faster structure is going to be delivers.

It's a specific approach
to get specific outcomes. And that's the main thing. Okay. No promises on timeline on this,
but the, the vision on this, as you do your unstructured group
ride, we then score that ride like a where's the train road workout. And then that then impacts your
training plan or train now. So you get credit for it and it
should give you some kind of a visibility of, Hey, how actually hard. Separate from TSS was this for
increasing my fitness, which is the, I think everyone wants that. And if you can build that then in your
training plan, it's not a big deal. When you, as Amber said, you do
a group ride with the friends, it doesn't miss your training plan. We could adapt move forward. That's definitely the vision because
I think that's a very common and it just makes cycling more fun,
more consistent over the longterm. And therefore you are faster. Yep. Absolutely.

Next one from Charlie. Uh, Pete, we'll have you answer this one. How do you come up with all
the names of the workouts? We've probably answered this before
multiple times of the podcast, but, uh, Pete, do you wanna let
him know, but I've never answered it. So we take the workout descriptions and
we slide them under a closet door and then someone slides back out a little piece
of paper where the workout name on it. And I don't know, small little hand it partially
it fits under the door actually, when it comes back. Yeah. Back door, it came with the building and
we've never found the key to open it.

It's like nothing. Yeah, exactly. Kind of weird. Occasionally your fans in
there and like pick her world. We don't ask questions. We just take the names. Uh, Ryan says, this is interesting. Are you windows or Matt guys and
gals in which head unit brand do you use searching for correlations here? Mack, Garmin, Matt Garmin. I'm Mac. I use all the head units cause that's,
uh, it's part of my job description. So. That's how it rolls. So hopefully this helps your
research here on this one, Ryan. Um, cool. Okay. This next one. And I'm going to fail at this one says,
assuming you are all as nerdy as I am, which superhero in the Marvel universe,
let's make it easy and stick to the movies is the fastest and a 100 mile gravel ride.

A lot more nuanced question than you
might expect, because please consider body type perceived commitment to
the challenge, mentality, the bike you think they have, including
secret weapons, nutrition, et cetera. I don't know. I don't watch movies like ever. Um, I'm like, uh, I'm an
outlier, I guess, in that regard. So I don't know, uh, captain America
seems like you would be in these ones. And I bet that he'd be really
strong, whatever, really bad power to weight ratio. But since he just said as a a hundred
mile gravel ride, it's probably flat out a horrible, I don't know.

I don't understand superhero movies. Who, who is, who is
your pick Pete or Amber? Well, I can only pick one. I mean, right. You're obligated. I won't even say it. I'll just let everybody, yeah, that's just our answer right door. Uh, I'm not there's other like smaller
characters, but for the major characters, Quicksilver, obviously he's like. That's his power speed, but then,
uh, if you get cheating, uh, Dr. Strange could just teleport over portal. One sentence reality for everybody. Yeah. Send a fake version of himself
up the road on a bicycle. And he's just like lounging
at the finish line feed up.

Yeah. I'm so glad. This is not our reality. I'm so glad that instead we talk about
like trading polls and skipping polls. So, um, okay. This one is from Parker and we're more
or less out of the rapid fire section. If you could, uh, section, if you
can tell Parker says, what type of workout should I be doing? If weight loss is my primary goal. And is there a way to change the training
schedule and train road to meet this goal? So we've mentioned this in various
different forms before in the past. Um, but it's a common question
that we get genuinely every week. We get this multiple times
in one form or another. So it's worth, uh, addressing
because there's constantly new people finding this podcast. Amber, what would you say to this? Uh, if your weight loss is the primary
goal, what sort of training should you do? Do the training that
you're going to stick with? The, the best training plan is
the one that you're going to do.

So that sounds really,
really, really basic. And it is, but oftentimes people
get really excited about making huge changes and lots of changes
and doing them all at once. And it's not always realistic. So pick something that feels
like it's going to be super, super, super, super easy for you. And that will be the thing that
you're probably going to be really most consistent with. Um, and then as you get consistent with
it and you start improving, you can add onto it and, and get a sense for what,
you know, how much you can really change.

But it's all about creating those
habits and creating habits is about consistency and consistency is really
about not taking on too much all at once. Uh, I would a few things not to do. I wouldn't stick with, like, I
wouldn't be overly concerned with like fat burning zone and like fast
to training and that sort of thing. Uh, over the day after that high
intensity interval training, you're going to burn fat afterwards. And it's really about being a caloric
deficit in order for weight loss. Um, and inside of that too, if you
want to maintain muscle mass and have a chloric deficit, you'd have a high
enough protein, uh, maybe around 1.8 to two grams per kilogram of body weight. Uh, but what happens, this is
what I think people don't focus enough on long-term fitness. So I would just do the training
plans or, or train now and have, you know, the three intense days. And then if you have more, you
could fill in with aerobic. If you're doing train now, because
you can increase the, your, the amount of calories you burn for
hour and your overall power so much.

So if you start and you say, I'm just
going to do facet, aerobic rides, and that's how I'm going to burn fat. Um, the, the, by the way that doing
them fast, it doesn't increase the amount of fat you burn as
much as just raising your FTP. Uh, and for me, I went from like one 89. You know what I'm in the three hundreds. Now that's a huge increase
for calories per hour. So if you focus on becoming fast and
you look, you watch your nutrition, um, that's a great way to then
have weight loss in the future. Um, but then I wouldn't, you know,
fuel your workouts because what happens if you, I think what Amber is talking
about, you can get in this really, like I'm going to do everything. I'm not going to eat during my rides at
works for two weeks, and then you stop.

And then you're nowhere. If you concentrate on it,
you do a six month thing. Hey, I just increased my power by 20%. Uh, I've lost weight consistently. It hasn't even been that hard. Uh, it's a gradual
change, but it's change. And you get to your end result,
uh, that you really want. And you just have to be patient with
yourself as these things are like, Hey, it's like water cutting stone. Is that it? Yes. Yes. Yeah. Yeah. I, I, when we were talking about this,
that, that it kind of, the main focus was if you do 50% of the workouts, you
prescribed yourself, you're going to lose 50% of the weight, or you'll be 50% as
effective as you are losing the weight.

So. If you can figure out a way
to do a hundred percent of the training to lose weight, you will
be infinitely more successful. Um, so I know that's, again, that's
the, it's the basic answer, but all the training plan you're the
most excited about will get will cause you to lose the most weight. If you control all the
other factors in your life. So pick what you're excited to do,
and don't worry specifically about days and zones and you know, it all
is it's going to build on itself and you'll get much further being
excited and being consistent, which is really what it's all about. And the nutrition that is
the that's really what it is. So you can train a ton and gain weight. You can not train at all and lose weight. Uh, the, the training makes
the, you can get in this like really good mindset of we're. Uh, it's, you know, you're eating
lots of vegetables and you feel great.

Your fitness comes up. You're just feeling like a better person. And, uh, that can then help
with nutritional choices. And you get in that caloric
deficit for weight loss. Uh, it's just, you have to
make sure you get both sides of that equation. There. There's another way to phrase this
that could help is, cause I assume that in this case, the question is
really coming Parker from like what workouts interval structure is best to
be able to burn that, but reframe the question a bit and think what actually
burns calories and it's doing work.

And if you can train yourself to do
more work, you will burn more calories. That's just how that works. So the faster you become, like Nate said,
the more capable you will be at being, being able to shift that body composition. So over time, like yeah, when you do
sweet spot work and threshold work. Yeah. It burns a ton of calories and you're
spending a lot of time around them. But if you just jump straight into
something, that's not what you want to do, then that's not going to be productive. So to hammer home the points that
we've made here, it's about doing the training that you like, but finding
a way to be consistent so that you can train yourself to do more work. If you're doing more work, you
will have greater influence over shifting that body composition. I, another thing that is super duper fun
and it is I've been doing this lately. Is you can do what's
called body recomposition. So you're not really in a caloric deficit
or surplus, but through weight training and through getting adequate protein,
you can actually, uh, you don't turn fat into muscle, but basically you're
burning fat and you're building muscle.

And I I'm pretty much the same way. And I'm like one 93 right now, but the
amount of muscle mass I have is much higher and my body fat as much lower. And that is, um, it's super fun. You have to weight train when you do it,
you have to get adequate protein intake. And I, uh, I get that through,
uh, some protein shakes. And basically for, as a
cyclist, you just have to reduce your fat, which can be hard. Uh, you have to get enough fat of course,
and I'm not sure the exact amount of grams per day, you can look it up, but that kind
of thing that you it's, you don't have to, you don't have to restrict yourself
and having more muscle mass at the same weight is great, um, for everybody, right? And you just become a stronger human.

We talked about it's great
for all aspects of cycling. Um, and this is, of course, if you're,
if you're, uh, obese or morbidly obese, there's a different thing. But for those people, the, the very
common cyclist that you see, I think a lot of people would like that. And you probably have
higher performance too.

Uh, you have to train that, which
I'm not, um, you know, ride the bike more often, which I'm not doing well. And when it's time, um, uh, Rob's question
actually dovetails really well with this. He says, I'm curious if you dial
back the food intake during rest weeks, I love to eat and have
a pretty significant appetite, especially during weeks of high TSS. And I have a hard time writing
this in mostly from habit versus actual appetite during rest weeks. I wonder if I should make a more concerted
effort to reduce portion sizes during restaurant inactive weeks, or if this is
no big deal, I'm really curious how you very meticulous bunch deal with this.

Thanks very much love the podcast, the
software, the plans, and all that you do. Uh, thanks Rob. So, uh, this one, uh, we should probably
start, even though Rob says that it's more about habit rather than appetite
or I to reframe that his eating habits versus hunger, but I do think that. We hear our, I know that we hear very
commonly from people and I feel this too. I feel hungry during
rest weeks that happens. Um, and in your mind to breaks
because it's like I'm doing less work. Why do I feel hungry? Um, Amber, do you want to kick us off
with talking about that topic first? Sure. So, um, the short answer to your
question, Rob is it's no big deal. So if you want to just take
that and go, we're good. But to dig into this a little
bit deeper, um, your body is recovering during recovery weeks
and recovering for your body.

Isn't for you. It means doing less work for your body. It kind of means doing more work
because your body is having to make more mitochondria, make existing
mitochondria, bigger and more efficient. It's possibly rebuilding muscle
tissue, even connective tissue. There's a lot that's being built
and repaired and improved in your system while you are recovering. And those processes are all or what's
happening during your rest week. So you're, you're resting, but
there's a lot going on in your body. So just because you're not pedaling
or doing intervals, doesn't mean that your body doesn't need fuel.

Um, so I think. Part of this framing comes from this idea
that you have to earn your food, right? So you should, you have to
burn so many calories in order to take in so many calories. And it's important to decouple that
a little bit because your, your body's always doing really, really
important things that keep you alive 24 seven, whether you ride bikes or
not is doing some really important work that requires energy required,
energy and nutrients, and all of the things that you get from, from food. So, you know, just because you're
not riding your bike doesn't mean that your body doesn't still
deserve really good nourishment. Um, and that's no less true on a rest week
than it is when you're in heavy training. So I would just encourage you to,
to think about the fact that your body is always doing work for you.

It's always doing really,
really cool, amazing things. And, um, there's that piece of it. And then I will get to the
satiety part a little bit later. Cause I think Pete's
going to cover that a bit. Yeah. It's I think what you
said is exactly right. Like, um, the earning thing
is just mind boggling to me. Um, I know we all feel it and looking
at the science, you just there's. No, it doesn't make any sense at all. So I think what everybody should
do is take a step back and realize that rest weeks are actually no
different from training weeks. From a nutritional principle standpoint,
you should be eating healthy a hundred or as healthy as you can and what you're
capable of a hundred percent of the time. And then you're going to add more specific
fuel for higher intensity or higher volume weeks to kind of fill the void
that you're creating with more work.

So you're actually, your food is
actually going to be kind of, your staples are going to be much, much
more similar across the board. And then you're going to add more
fuel, specific types of food for the high volume training weeks. And then you will less than those
during rest weeks, but you will not take them away because your body just
like Emma said is still recovering. It's still growing. It's still changing a hundred percent of
the time and it's not like it's a light switch where you stopped your ride on
Sunday at 4:00 PM and boom, your body's not, it doesn't need any more food. It's perfect. I can not eat this whole rest week. Uh, and I will be skinnier
and faster afterwards. Um, but I think if everybody
reminds themselves that almost all your meals should be filling the
nutritional value for your body. And then you're going to add more
healthy foods that are more fuel specific for pre during and post. Um, and if you can do that, then
rest weeks are actually no different.

You're just adjusting some of
the sliders for fuel sources, um, during the rest week. And so that's another one
where you're not adjusting. You're, you're adding onto your
baseline when you're training and you're not adding onto your baseline
when you're recovering, because you're still getting all of the fuel. You need to recover and grow
as a cyclist during your rest week, which is what we want. Um, we, we should have used the stroke
earlier, but calories are kind of like TSS, where if you get a thousand calories
from Oreos, it's way different than a thousand calories from brussel sprouts. And if you get a fat, if you've got
a hundred TSS from noodling then, or you're doing, you know, 15 second,
all out sprints with five minutes in between guests, which are they
the same, they are not the same.

So, uh, and I know which one,
I would rather have a bowl of. During my recovery week
is probably the Oreos, but yeah, in terms of calories, they are the
same, but in terms of, uh, health and your performance and how you're going to
feel, it's going to be very different. It makes sense. Yeah. But the interesting part about that is
that you, it's tempting to just look at things in terms of calories and that's it. Right? So it's kind of like, well, shoot, I
can just feel everything with Oreos.

Um, and, and not to say that,
you know, you can't have those sorts of things as well. That's important to keep in mind once
again, that like, you know, a balanced diet sees you eating a variety of
things and not being so prohibitive with yourself as well, but you know what,
with rest weeks for me, I don't eat less. I used to, I tried to, I felt
terrible and then I would be bad for the rest of the build thereafter.

That's just how it always seems to happen. So what I do is I double down on nutrient
value during my, during my recovery weeks. So. Like Pete said, I have my staples. And then when I'm training,
I add more carb dense foods. Right? So that's an I add in more Brown rice. That's an add in more pasta. That's my added more sweet
potatoes than I would normally eat. Something like that. You know, that's when I add in more of
that stuff to feel that that's during the training time, when I'm not doing that,
then I look at that as an opportunity to fill that same bowl to the same level.

But instead I fill it
with different vegetables. Uh, and I doubled down
on that nutrient value. The thing is when you eat a lot of
those particularly vegetables and that have like a ton of fiber, that
sort of thing you feel really full. And it's, it's really helpful for me
during rest weeks, because I'll feel really hungry during a rest week. A lot of the time, because I, if
I'm not eating high quality food, because I'll be eating less and then
I'll be eating lower quality foods. And they're so tricky because
when you have them, they're super satiating at first, then after
that, they just leave you high and dry and feeling really hungry.

So I will just double down
on that nutrient value. What that ends up doing is it makes me
feel really full and I'm getting a ton of nutrient quality, which my body's doing a
lot of important work during a rest week. And so it gives the body
what it needs to do. So the one thing I
definitely try to do those. I try to avoid riding a caloric
balance during the recovery weeks.

Cause that's like a big concern
that we all have, right? Like I'm doing less work. Therefore I need to eat less. And you try to, if you
try to ride that line. During that recovery week more often
than not, you'll find yourself feeling deprived or feeling pretty hungry
thereafter, but if you're eating really healthy foods and like we say, like,
you know, whole grains, vegetables, you know, or all that stuff, you're going
to find yourself feeling pretty full from actually really full from food.

That's really healthy for you. So I eat more in terms of like volume. I would say if you were to like,
look at it in a bowl, probably more during recovery weeks, but it's
just a less, hyper-focused toward serving energy to do my workouts. Uh, uh, go ahead, Amber. I was just gonna say, I think that's
an important point that people, when you think in terms of caloric balance,
there's this, I don't know, misconception that if you're in caloric balance,
like if your calories in equal your calories out, you won't get hungry.

It's not true. Right? Cause the satiety that you experience
is related more to, are you getting the nutrition that you need, which is not
always equivalent to the calories in pizza Oreos versus brussel sprouts example. So, um, you know, you might, you might
be doing the math and thinking like, I shouldn't be hungry, but I'm still hungry. It might be because you're not taking in
neutral, like at, as nutrient dense foods.

And then if you're gravitating toward
nutrient dense foods, generally you will probably feel better and the
satiety level will be different as well. So that's just something to keep
in mind that the th that's another misconception about, about calories is
it's not always correlated to satiety the, uh, Oh, I forgot. I was going to say, Oh, sorry. I know, I know all my fault,
uh, the, uh, extreme ownership and was like, sorry, you forgot. But, uh, I forgot again. Oh yeah. I know if you, so if you are fueling,
uh, like a hundred grams per hour, when you're training and you do a
recovery shake, I did the math on this.

Your actual other meals
are almost the same. It's not that much different. You might have one more snack in
there, but that's really kind of close. So if you do a recovery week has have
that same, those same kind of meals. And, uh, you know, I like the idea
of flexibility inside of there and not being super duper Richard. Cause I think rigid. Cause I think that is bad
long-term but that's good. And I kind of want to do how
I go through tick talks per Burt's, where I make my own. And uh, now that I am a single
man in his own house, I need to make my own food all the time. And I I'm trying to do as easy as
possible and as healthy as possible should do some really quick. I don't know if I say it,
maybe I'll do it really quick. Low value, low thing, like
little videos about making something super duper duper fast value. Low stress. Not low value. Yeah, yeah, yeah, yeah.

Yeah. Just like it's ridiculous. Everyone will be like, of course
people do that, but I do it almost like, like really simple things. Uh, yeah, they will try
to on those this weekend, maybe, honestly, I, I get like
those Sal, those salad bags and they just come with a ton of greens and
vegetables and carrots and cabbage and as seeds and stuff like that. And as well, I usually throw
out the dressing that they come with because it isn't very good.

Um, so I'll throw that stuff
away, but then I'll put that into a walk and I'll saute it up. And that is a fantastic thing
to be able to add stuff too much air fryer in that it's just, it's just a fear. Yeah. Yeah. Um, but I, I like that
it makes it really easy. So then I don't have to
chop up all the vegetables. Some of them are already chopped up. Um, but yeah, there's, there's a
ton of great things in cooking with Pete, I think, is going to cover
all of it when we, when we get this going, so we're going to happen. That's going to happen,
so it's going to happen. Um, but yeah, so I think that
this is a common question. A lot of people have about rest
weeks and that sort of thing. And once again, just to double
down on what Pete said, you should adhere to healthy nutritional
principles of nourishment, a hundred percent of the time.

Uh, you shouldn't turn them off, off and
on follow those throughout and then make sure that you're giving your body the
proper nourishment it needs when it's training as well as when it's recovering. Okay. The worst case you start your next block. You're low on glycogen. You're not recovered. This is the recipe for burnout. Uh, like we've, we've heard other people
on the podcast, uh, maybe not read, but maybe on the, on the road to it.

And our red S I was call it red anyways. Th that's, that's a very, very
bad situation and you're not going to then get, uh, the
fitness that you want from that. And you're probably end up actually not
being, uh, the way that your performance. I mean, I just said that. Yeah. Yeah. What is it? Let's go into Zach's question and then
we'll get into some live questions. Yes. Zach says first time, long time,
five stars as everything I know about myself as a cyclist stems one way or
another from the trader road universe. Oh, that's good to hear. Zach says, are there any studies or strong
opinions on the use of smelling salts? Like the ammonia packs that you see
used by NFL players in the sport of cycling, whether for the end of a ramp
tests in the middle of a really hard effort or the last few laps that are
crit, anything for a little legal? I think he says in parentheses,
uh, pick me up, going to try one on my next ramp test.

So just ignore this if this is okay. He says, thanks. So as far as it being okay,
Pete, you, you dug into this. Uh there's probably. Okay. But then there's also probably
science behind this, right? Yeah. And they are legal. So you're welcome to, uh, rip, uh, or
smash a, uh, ammonia tablet anytime you want and see what happens. Um, but unfortunately it looks like they
aren't going to do much, um, real quick, just so anybody who doesn't know what
a smelling salt is, they're used, uh, they've been around for hundreds of years
in various forms, which is kind of crazy.

And, uh, they've pretty much been used to
revive people who have been passed out. Um, the reason they do that is
because they arouse the consciousness consciousness because the release of
ammonia gas that accompanies their use irritates the membrane membranes of the
nose and lungs and thereby triggers. And in inhalation reflex, this reflex
alters the pattern of breathing resulting in improved respiratory flow rates. And. Possibly in quotations alertness. Um, so they've kind of, they've fallen
out of favor with medical professionals. Um, I wonder why, uh, but they still
seem to be used in, uh, some sporting.

Uh, I read a pretty good article on the
NHL and because they're still really popular in, in the NHL and at least as of
a few years ago and baseball and things like that, and kind of, um, the science
says in multiple studies that they do not increase like one rep max deadlifts and
one rep max, um, like glue extensions, uh, unfortunately, so, uh, the hockey players
seem to have, seem to say that they increase alertness and they feel pretty
good for they're really short stints, um, out on the ice, uh, which is like
30 seconds or 40 seconds in some cases. Um, but to me it looks like there is a,
uh, kind of a placebo effect with kind of really, uh, doing aggressive, smells that
smell bad and make your eyes water and make you, uh, make your breathing change.

And then jumping out there and doing it. Um, it doesn't seem possible to me
based on the science that it could do anything other than your state,
your, uh, like your breathing and your eyes, and then see what happens. But I probably wouldn't do them in the
last one lap of a Curt race personally. Um, but we could find out right. Uh, everybody gets what they want. Uh, seems like the NHL
players still use them. So I think the placebo is pretty strong. I don't know. My breathing feels pretty
irritated by the end of yes. Seriously. Here's some more irritation for you. Right. But the, the, like the logic that I
see a lot of the time communicate, even in movies, like this is super common. Like somebody having somebody smell
something to kind of like arouse them, bring them back to, to a state of
consciousness, but, you know, Hey, I, yeah, I don't think it's going to work.

Sadly. Nate, did you have something
you're going to add to this placebo? For sure. I mean, you'd be like, Hey,
you got to do this super power. Get out there, do it. Uh, that is placebo is huge, right? If you think you're more alert and that
this thing's going to give you an extra edge, especially in something like a
skill base, like a baseball or a hockey where you're like, or football, I know
have 10% more power and football because of this, you probably will have 10%
more power in, uh, in that, that down.

Like, thank you. Can legs, cyclist your legs look good. You're going to peddle better. You know what I mean? Like there's tons of things
that we do recycling. Your kit looks good. So you like it and you're right. Are you telling me that stuff doesn't work? Like, I don't want to hear this. That's just not for me, but
that's the thing in the end, it kind of does work, right? If it helps put you in the head
space that you need to be in. So like give me 10,000 placebos. If it makes me improve my
performance, I'll take them. All right. That's that's the thing you just
it's when you get it completed with like scientific backing behind
like mechanism and extrapolating a mechanism out of performance, that's
when things get problematic, because then you can really chase something
down a, uh, a dead end street. But in this case, yeah. Like, you know, if it feels
like it's helping you then sure.

But these can be dangerous if you use them
too much or it held them too closely even. And then in addition to that, if you're
going to do this on a ramp test and you probably would want to have that same
sort of stimulation on every workout. So like, I would not want to do this,
uh, this, and also just thinking of trying to do anything else besides
survive that last minute of a ramp test. I can't, I can't even think about
functioning in any other way. It's like everything that you have. So yeah, it'd be pretty rough. But, uh, it's interesting though. Now, like this is moving myths, debunked.

I've wondered about that one forever. So we have a few minutes to address some
live questions that people have asked. Uh, so I will go through those ones
and then we can answer some of those. If you have any that you want
to submit and you're in the live chat right now, you can do that. Uh, okay. Let's see, uh, this first
one, um, upcoming races. So the train road crew, will
you be at any upcoming races? And do you have any on the calendar, mate? Do you have any height? Uh, I, that's a tough thing I want to,
and they're starting to come up and there's like a gravel race locally. And then there's a, I was so excited
for a tour of America's dairy land, but I just looked my six week. TSS is 12, so I don't know. I just get dropped. What I need to do is join a team
and just be like, yeah, I'll just get a drop training camp.

Like it pulled from each race. So I, I don't have any,
well, I've keep Epic. Hey, how about that? It's the little one
we'll call into that one. Make that the first
crack for the other year. Yeah. Uh, Amber, you don't have
any races on your calendar. You've got a very important
date on your calendar. Yeah, I got one date on the calendar right now and too, it'll be interesting to
see, uh, ambers like journey after having a kid because it is Ooh.

Kids are worked like it's a big journey. And, uh, it says two dads too, like you
and I are nodding here as dads and we don't even have an idea of what
it's like to be a mom, you know? No, it's really awesome though. As I've already gotten some excellent,
excellent advice from everybody here. So it's awesome. I feel like I have a lot of mentors here,
so I'm going to be leaning on you guys.

Okay. I'll just, I just raised
my hands most of the time. Pete, do you have any
races on your calendar? Um, the Folsom, there's a fulsome crit
in, uh, uh, in a few weeks, two weeks or maybe, or something like that. Um, and I'm allowed to, as soon as
I swap to a different brace, I'm allowed to do activities again. Um, so I'm going to try because why not? It's, it's a flat easy crit.

How could I not go? That's two hours away. So that's going to be my tester. Um, I'm trying to come back
for two of America's Dairyland to, uh, we'll find out. Um, but I, my three week
TSS is like 12 also Nate. So we could, we could probably train
together if you want to get back into it. I was so fit in January then that
like that I did not think races were going to happen so soon. And that fulsome flat Crip. That is a good crit for me, for me. Uh, shoot. I, I have, uh, May 29th. I have a mountain bike race
locally here in Northern California in a place called Susan Ville. That's going to happen. And then. Thanks to a podcast listener. Thank you so much for this,
for offering this transfer. June 10th, 11th and 12th. I think of the dates are
11th, 12th, and 13th. I'm going to be racing Tulsa tough. I cannot wait.

It'll be in the one, two category. I have not in the broke category, so,
um, Oh yeah, it'll be, it'll be fast. I'm looking forward to it. So it's going to be a blast. I think Pete, you're going
to be there, but not race it. Is that correct? I think that's the plan. Um, I'll yeah, I'll be there cheering
you on and saying hi to everybody. Awesome. Right. So keep in mind here. I can have three days of racing. So that's three chances for me
to royally screw up and have learnings for race analysis. So it's going to be great. Uh, we'll have plenty of that. So it'll be the first one, I think in a long time, I want to see you
on that third day, because that has the very steep Hill and I am in
my mind, a very steep, punchy Hill is very much like mountain biking. That's your thing. And as the group whittles
down, and then you've got a good sprint when you're tired.

So that would be interesting, but
also the one to at Tulsa tough. I mean, Pete, you've done that, right? It is. That is national level caliber, and it's
really good with teams and all that. Uh, I, uh, I actually don't know. I've I've, there's a P
one and then one, two. And so I'm, I've seen the one to race. It looks very fast and seems like a
lot of people have a hard time deciding between joining the P one or a lot of
the cat ones have a hard time deciding whether to join the P one or race
the one, two, um, some really fast people have won the one, two races. Like I think, um, I don't know, you
would recognize the names of people who have won the one, two race. So it'll be, there'll be some
learnings, I think for John.

So you've already had a P one, Pete. Yeah. And how fast was that? It was, it's the hardest race. Uh, it's definitely the hardest
group of crit races I've ever done. Um, even when I was firing on all
cylinders racing, the best I've ever raced, I wasn't racing for even a top 20. I was racing for like 25th or 30th, which
is, was hard to wrap my head around. Uh, and I bet that goes down
in categories, right. It's not just like just the
people, Amber, did you ever do it? That's one I never got to. Yeah, I'm excited. This is like a bucket list event for me. So I'm really looking forward to that. I can't wait to do it. And then national championships. Yeah. Oh yeah. Three days of party, different
courses all throughout. It's a blast beers with Nate.

That'd be awesome. Right. Go, John. Let's do it. Um, and then, uh, national
championships, it's moved up a week. It's uh, basically 4th
of July week in Colorado. So, um, that, those are
the things on the calendar. I'm super excited for it. Uh, Chris Henderson, he asks about crank
arm length and he says that he just switched to one 65 and one seventies. And he's wondering why
his power's different. Chris. We have a whole episode. If you search ASCA cycling coach
podcast on crank length, not a whole episode, but a whole thing where
Chad went really deep on crank Lake. So you can listen to that. Yes. It should feel different. Yes. Your body can adapt and yes, there's
probably a better crinkling for you, but it's not something that's
going to be truly limiting you if not for just a short period of time. Uh, okay. And let's just do one
more question from, yeah. Let's use a show.

Okay. How would you recommend
structuring workouts between crits, especially while in school? Full-time what should I focus on? So this sounds like you probably don't
have like an, a race, but you just have regular, like reoccurring races. What would you say to that, Amber? Um, with additional stress that they
have of like school and all that stuff. Yeah. So you definitely want to take
into account whole life stress. Um, but I've done this myself and
I think a few of us have, so we can all share what we've done. But what I used to do was I'd take
Monday off because that was usually the day after the last race on the weekend.

So it was my recovery day. And then I'd have three days of
work, Tuesday, Wednesday, Thursday, um, or Tuesday, two days of work,
Tuesday, Wednesday, then Thursday, I would take off, which would
be two days before my brace. And then Friday I would do openers
and then Saturday, Sunday race. Um, so lots of recovery built into
that, but also when you're racing every weekend, that's a lot of intensity. So you have to take that into account. And when you're in a, when you're a
student, there's a lot, there's a lot of stress going on off the bike as
well that you need to account for. So, um, yeah, if you're just raising
crits too, not just, but if you're raising only crits, you don't
have to do a ton of volume either. So that's kind of a nice thing is
you can focus more on quality over quantity in terms of, um, in terms
of the training you are doing, would you say Pete.

Yeah, this is me. I did this for a long time. Um, I would have one quality workout
a week that I needed to be productive. Usually it was on Tuesdays. Um, and sometimes I'd push it
to Wednesdays if I couldn't actually do the workout. Uh, sometimes that's a local
Tuesday night group ride. Um, a lot of the times I would sacrifice
the group ride and do a workout instead because the workout was it's the most
important thing I would do all week. Um, and it was usually a
really hard 90 minute workout. That was more representative
of the races that I was looking towards later in the season. Um, and then I would usually
do two easy rides, um, like very easy, uh, one hour spins. And I would usually try to do sprints
on Thursdays just to stay, not lose the, you know, the real top, top end. Um, and then depending on the race, if it
was an easy race, I wouldn't do openers.

And if it was a hard race, I would. Um, and that's always how I treated it
because it felt like if I raised both on Saturday and Sunday, the openers did take
a little bit out of me and I could tell it the second half of the race on Sunday. So rather than use too much, I would
go fresher or it would be rough for the first 20 minutes of Saturday's race.

Um, but if it's an easy race, you're
not going to get dropped or anything, but if it's a super hilly climbing,
I would do the openers and sacrifice the second half of my Sunday race. Hmm. Eight. Do you have anything? I like both ideas, but I would just
do the, uh, junior attorney plan. And then cut out the weekend
days and then do the weekdays. Cause it kind of lines up with that
and openers, I've never really, I like taking a rest day before and get
some extra glycogen and then doing openers and I found that's worked well. Uh, Tulsa tough. I have my kids that weekend, so I don't,
I can't go unless we change schedules and, but it's got a grand Fondo in Saturday
and Sunday, you know, a great, that would be for me to do that in the morning.

And then watch you guys
raised in the afternoon. That sounds super fun. Uh, yeah. Sarah, Sarah might come with Simon. She could, we could have
the kids with us too. It could be fun. I don't think I would party then. So a different set of really wants to watch him the whole time. I'm just joking. No, not at all. Um, so anyways, it it's been
a blast to have the crew back here with us a ton of fun. And uh, if you have questions, once again,
submit them at Trane road.com/podcast. Thanks for joining us on the live stream. If you're joining us now give us a thumbs
up on YouTube that will make other people find it, subscribe to our YouTube channel. You can hit a notification bell. So then every time a Maxine and Piper are
putting out these awesome videos, you can see them and get notified of when they
get posted because they do that regularly. Check out the train road, blog, check out
the new plan, sign up for the adaptive training beta and go to the forum.

All the training road, things
go do all that stuff and we will talk to you all next week. Thanks everybody. Bye everyone. Bye..

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