Freewheel Foundations

12 - Gains Grains and Brains Gains aren't just about working out. It's about diet (grains) and smart workout / recovery plan (brains) Modes of Training Maintenance Increase (Hypertrophy) Endurance (Offloading) Maintenance Diet Maintenance Calories / Macros and no more Minimize fat content (because of calorie density) No need to favor protein as heavily Exercise Workouts in this phase should minimal stress. Tempo at most, and should not be for extended durations. The goal is to activate the systems, let them run at a comfortable pace and shut them down. 1 hour ride at tempo 10k run at tempo Weights at 75% capacity (no more than 10 reps) Increase (Weight Loss + Hypertrophy) This is going to be the most complex stage by far because we're trying to accomplish more than one thing here. While most people focus very heavily on wattage or speed, the problem is that it's not that simple. I can generate enough watts to move at 22 mph, but at a greater strain because of my body weight. As such the use of watts / kg has become very common since it's a weighted measurement (pun intended). The goal of increase phase training is two fold: Increase lean muscle mass Increase the Basal Metabolic Rate While you will gain weight initially, the point is that it should be muscle mass added to the system. Muscles, as opposed to fat, require calories on a daily basis to exist. If we add muscle, it increases the amount of calories we burn at a minimum. We take this with a diet built around a protein only increase, and you're building long-term success for weight. If we do this correctly we will effectively increase wattage over time as well as lower the total body weight. This is a net-increase to watts/kg Weight Gain Paradox This is essentially the source of a lot of contention people have with weight loss. There are a lot of people who start cycling / running / for weight loss. They have a lot of success and then all of a sudden just stop. Diet Maintenance Calories + 500 calories Macros should be split with an emphasis on protein intake. This is because the strain we will be inducing will cause hypertophy (or muscle growth) which will stall without additional protein Exercise Work here depends on the type of strength you're looking at building: High Intensity Interval Ride Everesting (All the climbs) Heavy Weights Legs Dead Lifts Squats Back (Trapezius / Lats) Lat pulls Barbell Row Dumbell Row Arm Bicep Preacher Curls Prayer Curls Hammer Curls Forearm Inverted Grip Curl Inverted Grip Suspension Endurance Typically for me this is the phase directly after increase. Once you've established a certain threshold, you need to extend the tiem frame in which you can accomplish it. This is a slightly different regimen of training, but your diet should not change significantly. Since we're going to be stressing the body for longer periods of time, we're going to be striating muscle in a different fashion. We're looking at slow vs fast twitch muscle fibers, so protein is definitely still necessary for recovery. Diet Maintenance Calories + 250 calories Macros should be split with an emphasis on protein intake. Exercise 40K ride @ FTP (Time Trial pace) 60K ride @ tempo 100k ride @ endurance

Today I wanted to talk about a few specific things: Giving yourself the emotional permission to slow down Derived from procrastinate on purpose by Rory Vaden Races vs Rides Equipment Reviews CarboRocket Half Evil (333) CarboRocket Rocket Red Kuat Sherpa NV2

Solid review of my new Karoo 2 bike computer, a discussion on UCI rule changes and other random stuff that happened to come up in discussion

Cycling is hard enough, but managing Garmin, Strava, Ride with GPS, Komoot and more can be even harder. Today we'll talk about how each of these tools can be used and how we have our own setups

View on Website Getting your first bike Cycling is a game of eventual specialization where each bike aims to maximize wattage in their specific field. When you’re getting started though, doesn’t that provide kind of a catch 22? Rule of thumb for your first bike: Get a hybrid mountain/road bike or a gravel bike. This will let you experience both sides to some degree and figure out if you’re a road hog or an off-road trailer. When Upgrading After you figure out what you like, there are divergent paths for each specialty. Let’s talk about them, what defines them, and what to look for in an upgrade Specialties Bike specialties come from a mix of terrain and stresses on the bike from those terrains. Road Endurance Aero Climbing Time Trial / Triathlon Gravel Mountain Hard Tail Full Suspension New vs Used This podcast is hosted by ZenCast.fm