![CTS](/img/default-banner.jpg)
- Видео 471
- Просмотров 1 355 606
CTS
США
Добавлен 1 мар 2007
A pioneering company in the endurance coaching industry CTS has improved the performance of tens of thousands of everyday time-crunched endurance athletes since 2000. Founded by renowned coach and author Chris Carmichael, and home to more than 50 professional coaches, CTS seeks to change lives and ultimately the world, through the power of movement, healthy habits, knowledge, and inspiration. CTS provides free training content, personal coaching, training plans, training camps, and Endurance Bucket List experiences to athletes of all ability levels.
Which is Best? Polarized vs. SweetSpot Training for Time-Crunched Cyclists
// Overview: The sports science debate between training methodologies seems to pit Polarized training (e.g., hard days hard, easy days easy) against Tempo/Sweetspot training (e.g., high aerobic training, often derided as "the middle ground"). For real athletes, all intensities matter and how you use them depends on your available time and your goals. Here's how to figure it out.
// Topics Covered In This Episode:
00:00 - Intro
03:54 - Polarized vs. Sweetspot definitions
06:29 - Sweetspot pros and cons
12:43 - Polarized training pros and cons
17:04 - Practical recommendations for Time-Crunched Cyclists
// LINKS
- Complete Guide to Polarized Training: www.fasttalklabs.com/pathways/polarized-trainin...
// Topics Covered In This Episode:
00:00 - Intro
03:54 - Polarized vs. Sweetspot definitions
06:29 - Sweetspot pros and cons
12:43 - Polarized training pros and cons
17:04 - Practical recommendations for Time-Crunched Cyclists
// LINKS
- Complete Guide to Polarized Training: www.fasttalklabs.com/pathways/polarized-trainin...
Просмотров: 1 344
Видео
Optimizing Recovery After Big Goal Events
Просмотров 63421 час назад
// Overview: Big goal events take a lot of you, both physically and mentally. A couple days off won't cut it. Here's how to structure an effective post-goal event recovery. // Topics Covered In This Episode: 00:00 - Intro 04:31 - How to start post-event recovery 06:08 - Week 2 of post-event recovery 07:50 - Week 3 of post-event recovery 11:04 - How you know you're ready again 13:34 - Question 2...
How and when to intensify cycling training to gain speed and power
Просмотров 1,5 тыс.14 дней назад
// Overview: After a long period of developing base aerobic fitness, how and when should Time-Crunched Cyclists add intensity for greater speed and power? // Topics Covered In This Episode: 00:00 - Intro 02:13 - Intensifying training to add speed and power 07:35 - Key workouts for aerobic glycolysis 11:29 - Progression of workouts for improving aerobic glycolysis // HOST Adam Pulford has been a...
Super Time-Crunched: Cycling Training in 4 Hours Per Week
Просмотров 1,7 тыс.21 день назад
// Overview: Time-Crunched Cyclist programs are typically 6-8 hours of training per week, but a listener asks. "What if I have only 4 hours per week?" // Topics Covered In This Episode: 00:00 - Intro 02:35 - Quick Answers to Listener Questions 03:28 - Benefits of short sessions of Zone 2 training 05:48 - Block training for Super Time-Crunched Cyclists 06:15 - Threshold workout example 11:02 - T...
How Carbohydrate Fueling Affects Durability in Long Workouts and Races
Просмотров 1,4 тыс.28 дней назад
// Key topics 00:00 - Intro 04:49 - Carbohydrates and durability 07:13 - What is Critical Power and W Prime 12:52 - Research review: Critical Power at rested vs. fatigued state with CHO 20:09 - Fueling for increased durability 22:20 - Fueling by percentage of hourly expenditure 28:09 - Nutrition timing and periodization // GUEST Gabriele Gallo earned his PhD in sports science and also recognize...
Bullet Proof Your Fatigue Resistance with Dr. Gabriele Gallo, PhD
Просмотров 2,8 тыс.Месяц назад
// Key topics 00:00 - Intro 03:44 - Durability and Fatigue Resistance Testing Protocols 07:54 - Does everyone benefit from durability training? 11:42 - Independence of VO2 and durability 16:51 - training development for shorter distance athlete 19:46 - Durability for long gravel, road, and MTB racers 23:50 - Emerging research on training strategies // GUEST Gabriele Gallo earned his PhD in spor...
FatMax and Peak Fat Oxidation with Dr. Gabriele Gallo, PhD
Просмотров 3,2 тыс.Месяц назад
// Key topics 00:00 - Intro 04:48 - Peak Fat Oxidation and FatMax 09:39 - Fax oxidation effect on fatigue resistance 13:22 - Effects of sex and fitness on peak fat oxidation 20:08 - Training with low and high carbohydrate availability 24:44 - Optimizing fat oxidation for Time-Crunched Cyclists 29:03 - Zone 2 training benefits beyond fat oxidation // GUEST Gabriele Gallo earned his PhD in sports...
Joe Friel: Part 2 of Science-Based Training for Older Athletes
Просмотров 14 тыс.Месяц назад
// Key topics in Part 2 with Joe Friel 00:00 - Intro 02:29 - 4 Takeaways for Older Athletes 03:16 - The Value of Consistency 04:18 - The only 3 things an athlete can focus on 10:48 - Intensity - balancing hard days and easy days 18:55 - "Recovery on Demand" 30:52 - Motivation changes for older athletes 36:00 - Maintaining good habits with age // GUEST For endurance athletes and coaches, Joe Fri...
Joe Friel: Science-Based Training Advice for Older Athletes - Part 1
Просмотров 35 тыс.Месяц назад
Joe Friel: Science-Based Training Advice for Older Athletes - Part 1
The Science Behind Sodium and Electrolytes in Exercise Hydration
Просмотров 1,2 тыс.2 месяца назад
The Science Behind Sodium and Electrolytes in Exercise Hydration
Drinking to Thirst vs. Following a Hydration Plan, with Dr. Alan McCubbin
Просмотров 6532 месяца назад
Drinking to Thirst vs. Following a Hydration Plan, with Dr. Alan McCubbin
The Science of Training Your Durability and Fatigue Resistance
Просмотров 4,1 тыс.2 месяца назад
The Science of Training Your Durability and Fatigue Resistance
How to Personalize Fueling and Training with Kilojoules
Просмотров 7772 месяца назад
How to Personalize Fueling and Training with Kilojoules
Are Two Shorter Rides Better Than One Long Ride?
Просмотров 3,9 тыс.3 месяца назад
Are Two Shorter Rides Better Than One Long Ride?
Should You Add Potassium to Your Sports Drink?
Просмотров 5193 месяца назад
Should You Add Potassium to Your Sports Drink?
How to Leverage Zwift Racing in Your Training Plan
Просмотров 8983 месяца назад
How to Leverage Zwift Racing in Your Training Plan
How to Make Homemade Sports Drink with Carbs and Electrolytes
Просмотров 2,7 тыс.3 месяца назад
How to Make Homemade Sports Drink with Carbs and Electrolytes
What To Do About 'Intensity Creep' During Zone 2 Rides
Просмотров 6 тыс.3 месяца назад
What To Do About 'Intensity Creep' During Zone 2 Rides
Shorter Cranks and Narrower Bars? A Bike Fitter's Advice on Both.
Просмотров 3,8 тыс.4 месяца назад
Shorter Cranks and Narrower Bars? A Bike Fitter's Advice on Both.
How to Choose The Right Cycling Workouts at the Right Times
Просмотров 1,9 тыс.4 месяца назад
How to Choose The Right Cycling Workouts at the Right Times
Do Regular Cyclists Benefit From Super High Carbohydrate Intakes?
Просмотров 1,1 тыс.4 месяца назад
Do Regular Cyclists Benefit From Super High Carbohydrate Intakes?
5 Keys to Long Term Success in Endurance Training
Просмотров 1,4 тыс.4 месяца назад
5 Keys to Long Term Success in Endurance Training
Body Weight vs Total Weight in Power:Weight Ratio
Просмотров 1,5 тыс.5 месяцев назад
Body Weight vs Total Weight in Power:Weight Ratio
Is Your Training Plan Crap? Here's how to tell, with Sweatscience columnist Alex Hutchinson, PhD
Просмотров 1,4 тыс.5 месяцев назад
Is Your Training Plan Crap? Here's how to tell, with Sweatscience columnist Alex Hutchinson, PhD
Strength Training After Injury: How to make gains without getting hurt.
Просмотров 4615 месяцев назад
Strength Training After Injury: How to make gains without getting hurt.
Unlocking the Power of Anaerobic Capacity with Coach John Croom
Просмотров 3 тыс.5 месяцев назад
Unlocking the Power of Anaerobic Capacity with Coach John Croom
Big Guy in a Little Boat: How This Track Cycling Champion Became an America's Cup Sailor
Просмотров 3286 месяцев назад
Big Guy in a Little Boat: How This Track Cycling Champion Became an America's Cup Sailor
How Often Should Cyclists Redo Bike Fit?
Просмотров 9926 месяцев назад
How Often Should Cyclists Redo Bike Fit?
Best Workouts to Improve Pedal Stroke
Просмотров 4,9 тыс.6 месяцев назад
Best Workouts to Improve Pedal Stroke
The Science Behind a Great Pedal Stroke
Просмотров 15 тыс.6 месяцев назад
The Science Behind a Great Pedal Stroke
This is too good of an information 👍🏼👍🏼👍🏼👍🏼
Question coach: does doing some low volume intensity ride like 4x5 min at FTP or sprints during off season, helps maintain and carry through the acquired FTP to the next season training? As usually, during off and base phase, we loose some upper end fitness..would appreciate the answer..thanks
The magic bullet is hours, that is why low intensity wins.
The rowing record set from California to Hawaii was set by a boat of two athletes that ate a diet entirely based on fat and little carbohydrate. Basically, you can have good endurance from a fat-based diet.
I agree with this, ie mix is best, but to emphasise a few points and some caveats. First, consistency of training and recovery is far more important than training distribution. You will make more progress with a consistent and well recovered ‘bad’ distribution than an inconsistent or poorly recovered ‘good’ distribution. Avoid extremes of gaps in training or getting over fatigued - the latter is more common for many athletes as they are driven. Second, on ‘optimal’ distribution the science is less clear than what the practitioners do and say. Seiler does not claim polar is best from a physiology perspective, he says that’s what he observes when he looks at elite athlete training across endurance disciplines. Andy Coggan says ‘all roads lead to Rome’ on training distribution. So there is not common agreement. Seiler says much of the science is behind where the practitioners (coaches, top athletes) are. Third, more hours spent training (upper limit may be 25-35 hours per week) for a well balanced distribution and recovery typically leads to more fitness and performance. But Olav Bu says training intensity and recovery gets more difficult to balance (ie avoid under-recovery) the more training you do, around 10 hours / week or more. That’s when training distribution makes the most difference. Its much easier to overdo a middling intensity distribution than a polar one, as one increases it in an attempt to get fitter. Hence burn out rates are higher for those. Seiler is coming to the view that the polarised distribution he sees for many hour trained elite athletes is about ‘training efficiency’ - the stimulus per strain or fatigue. Ie Z2 gives you good stimulus for low fatigue, and while increasing intensity increases stimulus it increases fatigue by more. So when you go for the high intensity stimulus, make it very high and keep it short. Finally, the practitioners say their training is rather aimed at type of stimulus - fat burning or glycogen burning or lactate shuttling or increasing VO2 max . Eg For fat burning you train up to fatmax (around 70-80% max HR for the elites, lower for other athletes) and do so with few carbs. Eg for lactate shutting do over-unders around threshold to teach the body how to use lactate but have plenty of carbs. For lactate tolerance do some extended threshold efforts etc. So its a mix. But aerobic fat burning needs more time in zone (hours) than say VO2 max stimulation (16-25 mins). Hence the polarisation. But the science hasn’t proved that and even Seiler agrees, though his training efficiency point is likely linked to what the top coaches are saying. What all this means on training distribution for time crunched athletes is you will probably want to still polarise a bit but not as much as athletes who put in longer hours. And your distribution will depend on your event (eg iron man will need high aerobic, racer needs more of a mixture), and also there’s a benefit in timing through the season even for racers - ie aerobic build in offseason and getting more race specific as you approach races.
I cycled raced 10 years then switched to running, what really seemed to work for me was building a really good base in the winter which included quite a lot of hills twice a week, then moving into training races and faster efforts! Think it's important like you say to have variety in training to keep the body and mind fresh! Cheers great podcast.
Carbohydrate is required for those with a glucose adapted metabolism. For those with a fat adapted metabolism carbohydrate is not required. There is no difference between the glucose and oxidation rates for athletes fully adapted one way or the other, there is a difference in capacity however because fat stores have a calorie capacity >50x that of glucose and glycogen stores. Further, eating a mixed diet of carbohydrates and fats leads to sub optimal energy metabolism, so choose one way or the other depending on your goals, lifestyle and whether you want your teeth to rot.
I have always bounced back and forth between both.
1x 2hr zone 2 (strict), 1x 1hr tempo/sweet spot (no warm up or cool down), 1x 30 minute 40/20's @ 125%, 1x 30 minute (30-60 second @ 130-150% with 3 minute RI's).
Wow..this is golden information
" Science based training' is one of the latest ' must use terms'
Great explination of what is required.
Yet another excellent video!
Did my first Ironman at 56. Just completed my 7th at 74. Age is just a number.
The thing that so many people miss with Z2 training is that it means the athlete spends a lot of time not really pressing on the pedals…..hence muscular endurance, torque and ‘strength’ are neglected. If we ride 5 days a week soft pedalling and then just do short intervals, typically at high cadence on a trainer, then the ‘grunt’ needed to get over short climbs or accelerate out of slow corners soon becomes neglected.
Isn’t that true always unless you live in some totally flat area?
Dear CTS Team, Thank you very much for your great podcast. The episodes on time-crunched athletes in particular really help me. However, as the father of a wonderful daughter, a demanding job and a limited financial budget, I am now facing another challenge that has not yet been addressed in your podcast (as far as I know). I am wondering what is the cheapest and most effective way to train basic endurance at home. I'm actually a 10km runner, but I also enjoy cross training. Is it worth buying a treadmill, spinning bike or rowing machine? Because with jumping jacks and rope skipping I hardly get into the correct heart rate zones and I can't last more than 45 minutes. What's more, my calves are being worked far too hard because I have to train on hard tiles. Best wishes from Germany Johannes
Cant understand what he is saying
You deserve better 🫡. I got to this video after 48 minutes of being posted and you had 43 views with NO likes or comments!!!! Your videos are awesome and definitely deserve more engagement.
True words spoken. Lifestyle. I Can Because I Think I Can.
How can we avoid bottom pain on long indoor rides?
The irony is that after I submitted these questions, I injured my back and won’t riding for a while. But it has really cheered me up to hear my questions answered!! Thanks.
Same thing happens to me. I commit to an event, apply a training plan, ride consistently for 2-3 weeks, kids bring home a virus from school not previously known to mankind....training wrecked...lol
I am having a hard time finding advice personally. I started at 46 by losing 50lbs, reversing early onset peri-meno. I had previously done nothing but sit for a living and want to do things. I started lifting at 47, running at 48. Now i am #over50hybridathlete training for my first Hyrox. Hard for me to understand this deteriorating at 35 I hear everywhere when i am just getting started and better every day. Resources?
Loved this! Thank you
Tks Coach Adam 🙌🙌🙌
Thank you for helping make us better cyclists!
Thaaaaaaaank you a lot!!
Brilliant advice. Made do much sense. Love the specific examples you gave, esp around switching it up. Bravo
Cyclists? Without doubt, these guys are the biggest PED cheaters of all sporting world. Yrs back one was even caught with an electric motor in his bike frame.
👍🏻
Um sorry.. At 35mins single sided pedalling no good, power cranks no good. Why?? After all of illustrations of the oclock muscles positions in the previous podcast this podcast hast has turned into a box of cornflakes! Why is it bad ?? Why would using them cause more problems ? My 30 plus years of experience could commentate some possible problems but im not the one podcasting !! Wheres the meaningful content !!! Oh , “thats probably why they didn’t take off “ Not really saying much !
I do bike intervals first and gym after 3 Hours post ride. I want more aerobic and strength capacity. With this... I've even gain some muscle mass in the legs. I have got increased my 5s power to 885w with a 932w of pico. Is not the best pico I have, but is the best 5s definetly. I don't know about my ftp because I don't tested this year but... probably increased too. I'll go hard this week and maybe I found out. Well... to me... I prefer do bike intervals and leg workouts at the same day and go really easy on easy days. It works!
I’ve got to say this is probably the best series I’ve seen on fueling strategies alongside with Iñigo San Milan.
You wrote a wonderful book, "Which comes first, cardio or weights?" What adjustments would you make in light of recent scientific advances? In which chapters?
Does anybody know whether theres a power meter product that measues tangential power applied to the cranks ? Ive never owned power meters but really only interested in pedal stroke efficiency since power is derived from this.. per this video.. So far as know 1) quark type systems measure crank system torques 2)Pedal strain gauges measure left vrs right leg inputs but not whether force applied is tangental. Perhaps theres a system that uses both pedals and a crank torque meter to resolve what is being lost with non tangential forces being applied at the pedal axel. If anyone knows please tell me 😁 This has been a bit of a life obsession for me. I love the muscle oclock diagram in this video. Very cool.
Thanks for the information. Example workout from the video if you have about 6 hours a week: Intensive: Tue: 4x8min %95-105 FTP, 4-5min rest btw intervals: 75min total Thu: 4x6min %95-105 FTP, 4-5min rest btw intervals: 75min total Fri: Group ride, zwift race etc Sun: 1-2 hours zone 2 Extensive: Tue: 2x20min %91-95 FTP, 5-7min rest btw intervals: 75min total Thu: 2x20min %91-95 FTP, 5-7min rest btw intervals: 75min total
The ratio isn’t 4 to 1. It’s 3 to 1 (glucose to fructose)
I don't know what it is w/ the younger generations and their need to over research, over label, and over complicate. The more you sweat in training the less you bleed in battle. Unlike what many "experts" recommend if you're serious about being competitive you shouldn't spend most of your time in zone 2. You should progressively spend more and more time in zones 3 & 4, until your 3 becomes your 2 and your 4 becomes your 3. Rinse and repeat.
covering great info...lifting weights has certainly been a go to but in develop[ing skillset at any age has its foundation in high level neuromuscular activation...the drive...this is also a big piece of return to sport after injury...it must be addressed the question of every level of atrophy in the injury discussion...I digress, development across the board requires a level and type of speed training few have any knowledge of...Iso kinetics which requires very specific equipment which is very rare but not a unicorn....train my athletes with this apparatus all year. It changes ALL their training and skillset. We change those neuromuscular foundations with the VERT. Just like numerous elite athletes have over the past 40+ years
I found that using poles put me into an unnatural position with my head down looking at where I needed to put the poles. Head down caused shoulder pain and knee pain and even arm pain. It also slowed me down a lot because I was always looking at where to stick the poles. Will never run with poles again. It’s better, in my opinion, to have your head up and arms out to the side for balance on the downhills. You can go much faster and almost leap from rock to rock. You cannot do this with poles.
Great video but i have a question at what percent of ftp power is my first threshold? Ij order for me to train fatige resistance i need to know my 1st threshold. Thanks
hi
You should train for fatigue immunity.
As a pensioner myself I will at least get my operation done shortly. Can’t afford to go private which is what the Tory’s want us to do. So although i’m not happy losing the fuel allowance i will still be better off overall. i’m not a fan of the Tories or Labour but 5000.00 to go private is a hell of a lot of fuel allowances
I’ve noticed I can typically only do about 30 minutes of threshold (Z4) in a single workout. I thought I was just being a bitch and I just need to grow a pair, but maybe it’s poor fatigue resistance (aka, being a bitch). 🤷 😊
Very interesting discussion, thanks for this. Makes intuitive sense too.
Very interesting discussion, thanks for this. Makes intuitive sense too.
For my own logging purposes, I consider 'endurance' to be the ability of my cardiopulmonary system to do work uninterrupted. I use the word 'durability' to track my musculoskeletal system's ability to do repetitive actions uninterrupted without pain, cramping, etc.
Love your channel. Its just pain right?
Please read the latest research on people over 50 only doing max workouts 15-20 percent of the time and actually not at all as they lead to damage to the heart that cannot be reversed. I am 75 and ride25 miles a day at 20-25 mph but not at my maximum. I was a pro racer as a young man.
Do you have a citation for said research?
Excellent interview and information !