Episode 127 - Intervals for Short Races and Cross Training

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about structuring your training for shorter races and utilizing cross training as it’s own focus, as well as in a complementary way to improve your overall performance on the bike.

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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

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Summary

In this conversation, the hosts discuss various aspects of training for cycling, particularly focusing on the balance between high-intensity interval training (HIIT) and Zone 2 training for shorter races. They explore the importance of specificity in training, the role of cross-training, and how to effectively prepare for endurance events. The discussion emphasizes the need for a tailored approach to training based on individual strengths and weaknesses, as well as the significance of incorporating race simulations into training regimens. In this conversation, the hosts discuss the integration of cross training into endurance routines, particularly focusing on the balance between cycling and cross-country skiing. They explore the importance of maintaining fitness levels, specifically FTP, while also emphasizing the need for variety in training to enhance overall performance. The discussion highlights practical strategies for athletes to manage their training schedules effectively, adapt to seasonal changes, and embrace new activities for improved fitness.

Takeaways

• 25 miles is not necessarily short racing.
• You need a combination of the two.
• If you only did zone two training, you'd be on your back foot.
• The quality of high-intensity sessions should be prioritized.
• Cross-training can help build your aerobic base.
• You should do tune-up races before your main event.
• Don't do crazy long zone two.
• The more specific your training, the more prepared you'll be.
• Running is beneficial for bone mineral density.
• Exploiting weaknesses in training is crucial. Cross training can enhance overall athletic performance.
• Balancing different training modalities is crucial for endurance athletes.
• Maintaining FTP is important, but not at the expense of overall fitness.
• Strength training should complement endurance workouts.
• Athletes should not fear letting their FTP drop during the off-season.
• Variety in training can lead to better performance outcomes.
• Scheduling workouts efficiently can help manage time constraints.
• Listening to your body is key when trying new activities.
• Cross-country skiing can be a beneficial cross-training activity for cyclists.
• Taking breaks from cycling can rejuvenate motivation and performance.

Chapters

00:00

Training for Shorter Races: HIIT vs. Zone 2

15:05

Balancing Volume and Intensity in Training

19:57

Cross-Training for Endurance Events

27:56

The Importance of Specificity in Training

29:38

Integrating Cross Training into Endurance Routines

34:00

Balancing Cross Country Skiing and Cycling Training

44:02

Understanding FTP and Its Importance in Training

49:07

Embracing Variety in Training for Better Performance