Friday Recap

SPRING

We hope you're been enjoying the arrival of Spring and the start of racing season. For bike fans we were treated to Paris - Roubaix, for the Ironman faithful Oceanside kicked off for the pros, for runners the Boston Marathon is Monday, and with team sports we've left March madness for the start of the Stanley Cup Playoffs, NBA Playoffs and Baseball season. Good Times. 

Aside from sports, the dark and dim days of winter have hopefully left, giving us opportunity to take in some vitamin D with much needed sunshine and fresh air. We're taking full advantage of the changing seasons with a busy weekend. 

Saturday

This Saturday is the Oak Ridge Velo Road race presented by Podium Sports Medicine. Many of our Multi-Sport athletes are stripping off their aero bars to test themselves in the pack with pure cyclists. If you're in Knoxville or surrounding counties this will be a great race that also needs Volunteers. You can check out details of the event here 

Sunday

Sunday marks the start of the Podium Grand Prix with the Trideltathon. This is a great early season race with several of our athletes competing.   

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The granddaddy of them all is back for its 34th year. The TriDeltathon, the oldest running pool triathlon in the country, will again be the regular swim/bike/run format in 2018. As always, a 400 meter pool swim will be followed by a 6 mile tour of the UT campus & Neyland Drive, capped off by a 3 mile campus run passing Neyland Stadium and Thompson Boling Arena.

All Weekend

The Podium staff will be out and about as well. Dr. Sprouse will be at Ragnar Trail Atlanta running through the woods and through the night. On Saturday Stacy and Myself will be out at the Oak Ridge Velo with Podium swag and unwavering support. Then on Sunday Stacy will be out at the Trideltahon cheering on Jeff while I accompany my girlfriend, Megan, to her first Ultra at the Fonta Flora 50K! 

Enjoy your weekend! 

Back to the Basics

Welcome Back 

Its been a while since we posted a workout of the week but I'm excited to get back into the swing of things. 

I have taken a step back from my own movement practices and reincorporated something I had begun to neglect, Foundation Training

Foundation training was developed by Dr. Eric Goodman as a way to alleviate low back pain and other movement decencies exacerbated by modern lifestyles. In his newest book, True to Form, Dr. Goodman reinforces the importance of foundation training in a world of seated screen users. 

This year Foundation Training launched a promotion, #DoAFounder 

In the spirit of hashtags and marketing, I started working the founder back into my morning and pre ride routine. By incorporating this and other movements I was reminded the benefits of developing global core strength and proper functioning along posterior chain. Needless to say I've been keeping up with my founder a day. 

For this week's workout demonstration I'll let Dr. Eric Goodman take you through the workout himself. These can be worked into almost any part of your daily routine, morning practice, or pre ride ritual. 

More information on Foundation Training, Dr. Goodman, and online training can be found here

Patrick 

 

Sleep

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Sleep has become one of the hottest topics in sports performance. The name of the game is no longer dependent on who can spend the most time in the pain cave but instead who can recover the quickest.  We've talked about its importance before but today I set out to create a compensatory list of ways to improve your sleep and therefore improve your recovery. 

In Elloitts most recent blog he discussed the importance of sleep. Sleep is the most important time for your body to repair itself. While some may say laying in bed is a waste of time, your body would disagree. 

There has been an influx of products that may or may not improve sleep. from sleep tracking devices, blue light blocking glasses, sleep aids, supplements, smart mattresses, white noise machines...the list goes on. Today we will explore an optimized sleep environment, review a a few ways to improve your sleep as well as discuss a few of the products listed above. 

Sleep Hygiene

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When we think about sleep hygiene does not typically come to mind. Aside from brushing your teeth and hopefully having clean sheets, it seems like hygienic practices wouldn't apply to sleep or sleep quality. This is where many are mistaken. There are tons of gadgets and "hacks" to improve sleep but trying to use every trick in the book can actually be counterproductive. You become stressed about using your re-timer glasses and sipping the proper temperature chamomile tea, all while being hypnotized. Some of these tools are great but you always want to start with the basics. 

Let's focus on a few key practices to improve your sleep quality. 

Darkness

Sleeping in a dark atmosphere is key. Darkness signals our bodies to wind down and go to bed. Modern society has created two issues on this front. First, there is an abundance of unnatural light in our world. Street lights, blinking LEDs on TVs, alarm clocks and other minuscule light can be disruptive. Try and minimize this light by keeping your TV in the living room and using dark curtains or blinds to block outside light. You can even take it a step further by either unplugging devices or covering small lights with black electrical tape. Most disruptive of all is our increased screen time from phones, tablets or computers. It is best to limit screen time before bed, try and give yourself around an hour of screen free time before going to sleep. This means setting your alarm and checking your email before you begin your evening routine. There are a few companies out there who have created glasses that can be worn to limit blue light exposure from screens. Glasses like these or apps like flux can be useful but are no substitute for cellular abstinence. This is one of the hardest practices to be consistent with but it makes a world of difference. Staying off your device also helps keep you calm so you don't go to bed fresh off a Facebook argument about fake news. 

Daytime Light Exposure

In contrast to our last point, light exposure is also important for sleep quality. A morning walk with the dog or coffee on the patio is a great way to start your day. This allows you to be fully awake for work and will help you get a restful nights sleep. If you're trapped in an office, try and take advantage of your lunch break,  get out and walk or go for a run. Try and always find a little time to spend outside, this will help your body maintain a proper sleep cycle. 

Temperature

While the thermostat control can be a hot topic in any household its better to cool things off in the evening. The sweet spot for a sleeping temperature is around 64 degrees Fahrenheit but a range of 60-67 can be a good compromise. This is also a practice that can get expensive. New mattresses, pillows and sheets advertise themselves as cooling. Myself and Dr. Sprouse have both tested out SHEEX performance sheet sets, and while it may be placebo they are quite nice.  Aside from a new mattress, a little bump in your electrical bill is much cheaper than other recovery methods that prove less effective than proper sleep. 

Caffeine and other Stimulants 

"I can drink coffee and sleep fine" - Lots of people 

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While you might be able to fall asleep after a late espresso this may be compromising your sleep quality. There is no set time to cut off your stimulant intake but avoiding overconsumption of stimulants in the afternoon will improve your sleep and energy in the long run. The 2:30 feeling is more than just a marketing strategy by 5 hour energy. However, other cultures deal with this feeling in a much different way than we do. Afternoon siestas and Country wide nap time may be impossible for the busy American but if possible, give it a try. Another clever trick comes from our mates over the pond. Tea, without excess caffeine, is an effective way to trick yourself into staying alert. There is typically a drop in body temperature in the mid-early afternoon hours that leads to drowsiness. A warm tea can help trick your body into keeping the temperature up thus negating some of the afternoon drowsiness. I credit Matt Dixon of purple patch fitness for filling me in on this little trick. It may be rough to cut caffeine for the first week or so but as your sleep improves so will your energy thus relieving you of the caffeine cravings. 

Evening Meals

It is best to skip the pre bed feast on most occasions. This does not mean neglecting post workout fueling or sacrificing nutrition. Refuel with what is necessary but avoid overfeeding in the evening hours. This is easy to do while watching Netflix or scrolling through Instagram providing you even more reason to limit screen time during the evening. One thing that can be useful is a small bedtime snack. For people completing a moderate - vigorous exercise program bedtime protein ingestion can be a useful aid in recovery. A recent study review performed by the School of Nutrition and Translational Research in Metabolism(NUTRIM) noted many studies supporting pre bedtime protein ingestion. You can read the full study here. They suggest using a casein based protein supplement before bed but there are other options you can explore. 

Supplements

I listed supplements last because you should develop a good practice of sleep hygiene before supplementing your routine with various products. In certain situations, such as traveling, it is difficult to maximize your hygiene so supplements can be useful. 

- Melatonin - Melatonin is a hormone secreted by the pineal gland in the brain to regulate your sleep-wake cycles. Low doses of 1-3mg can be useful on occasion to help with sleep. It is best to reserve this for times when you are unable to practice other previously discussed methods. 

- Magnesium - Taking magnesium can help relax muscles and reduce stress allowing you to have more restful sleep. Products like calm are a great option for an evening magnesium supplement. The Thorne multivitamin also contains magnesium in its evening blend. If you are taking magnesium before bed be sure you do not ingest it alongside any dairy products as this will block its absorption in the body. 

- Reishi Mushroom Blend - Companies like Four Sigmatic and Host Defense have created products containing a blend of mushrooms that claim a variety of health benefits. One spore that is suggested to help with stress relief and calming is Reishi. Four Sigmatic has a hot cider reishi that is a nice way to wind down at the end of the day. 

- CBD - CBD oil was recently removed from WADA's banned substance list and its prevalence has increased 10 fold in health stores around the country. CBD oils are synthesized from industrialized hemp and tout a variety of health benefits. These oils are completely legal and are available to purchase in most health stores. The product has attracted Pro cyclists and other investors into the market as the total benefits seem abundant, and it is believed there are many to still be discovered. One of the earliest companies to release a CBD Product is Charlottes Web. These supplements can be taken at any time but show value as a sleep aid. 

Tracking Sleep

Wearable devices often offer some sort of sleep tracking feature that can be useful and also worthless. The same can be said for various phone apps and other devices including smart mattresses. I personally like the feature on my Garmin 935, it tracks movement and HR to estimate deep and light sleep. Other devices like the Whoop band delve a little further into sleep metrics. The Whoop tracks body temperature, heart rate, as well as heart rate variability and movement. It then gives you a sleep score each morning. Scores from wearables can be useful but always check in with yourself before you check your device. Subjectively measuring your sleep by recording it in an app like Training Peaks can also be useful. This may seem like too much but consistently declining sleep quality or length can be a good indicator it is time to change something up with your routine whether it be training or your pre bed routine. 

Sleep Studys

Soyou've tried it all and still wake up feeling tired day in and day out. You still have options before you go for the strong pharmaceutical sleep aids. One of these options is doing a sleep in study at a sleep center near you. These centers track a large variety of metrics and can help discover the underlying causes of your sleep problems. Many people struggle to sleep because of undiagnosed conditions such as sleep apnea. These centers are typically easy to find, while its not cheap, it's a worthy investment in your, and potentially our significant others, health and sanity. 

One last note

Don't try everything at once. It can be overwhelming trying to create a bedtime routine that optimizes sleep so its best to take things one step at a time. Start with limiting your screen time or dropping the temperature in your house. Slowly add new routines in as the others become habit. Don't overwhelm yourself, the last thing you want is to lay in bed worrying whether it's 65 or 63 degrees. 

 

Workout of The Week

This week we're working legs


As we get deeper into the season and closer to target races it becomes increasingly difficult to find days to focus on lower body strength training. You begin prioritizing long rides and fast intervals so you need fresh legs. Elliott has a few weeks before his next target race so we're taking advantage of this time to do strengthening and pre-hab exercises.

Elliott's program is focused on balancing his leg strength. As a mountain biker Elliott faces different demands than a triathlete or typical cyclist.  When riding off road you spend more time out of the saddle balancing on the pedals while you pump through downhills or work through technical single track. Because of these unique demands much of Elliott's program is done in a split stance or unilaterally. 

Another benefit to single leg work is the mobility required to perform an exercise. For example, Bulgarian or Rear Foot Elevated Split Squats require proper hip mobility to be performed efficiently. Adding load to this position also helps increase your body's ability to adapt to the new movement. Strength exercises that require full ROM and hip mobility are great for endurance athletes, you kill two birds at once by loading positions and working into their full progression. 

On to the Workout 

RFESS/ Bulgarian Split Squat - 4 x 8, 8, 6, 6

For Split Squats I have athlete's start with a kettlebell in the goblet position as this reinforces good technique and forces you to keep the chest up and hips square. As they progress in strength I have them switch to holding two dumbbells and eventually on to an olympic bar on the back. 

Single Leg Deadlift 4 x 6-8

This exercises is a staple in most of my programs. It is a great way to work on balance, hip stability and strength all at the same time. Many endurance athletes also have issues with low back fatigue from long days so it is better to be smart with programing conventional deadlifts for athletes putting in high mileage weeks. The offseason is a great time to work conventional and straight leg deadlifts into the program to help fight low back issues. 

Step Ups - 3 x 8

Step ups are a great way to isolate each leg and also work on hip extension. I have athletes step onto the box and fully stand up for each rep. This gets the athlete into a position with a fully flexed hip to start which is a position seen often in cycling. 

Single Leg Eccentric Hamstring Curls 3 x 6 w/ 3s negative

Eccentric training is excellent for both strengthening and injury prevention. The hamstrings especially are prone to little strains from time to time so working them in this way ideally helps prevent these issues from occurring. These can be done with TRX straps or with furniture sliders as I prefer. 

Step Downs 3 x 8 w/ 3s negative  

Step downs again focus on the eccentric part of the motion. These are effective at strengthening the VMO which is the muscle above the knee on the inside of the leg. This is a common place for fatigue in cyclists. The eccentric motion also helps strengthen the patellar tendon helping to prevent tendonitis issues. 

Single Leg elevated glute bridge 3 x 8 w/ 8s pause on final rep. 

These are performed with your feet elevated while holding a small ball or yoga block between your knees. This helps increase activation in the adductors which are often neglected while we work abduction with band walks and clamshells. The pause at the end is to focus on the isometric contraction of the adductors while also maintaining full hip extension. 

Each of these exercises can easily be scaled up or down depending on your strength. Whether that means adding or increasing weight or adjusting your positioning is up to you or your trainer. With Elliott I like to add in extra challenges by using an Airex pad or queuing his position with mini bands around the knees. 


For this week's bike workout we're keeping our focus on strength with low cadence work. 

We'll make it easy and give you the workout files first before Elliott explains the rationale behind these workouts. 

The interval set for this week is going to include low cadence work at sub-threshold/tempo power ranges. Working just underneath our threshold gives us the best "bang for your buck" in terms of sustainability and power output. This workout is perfect for early season to help build your aerobic engine. The low cadence aspect of this workout (combined with the high power) applies a heavy force to the legs and requires you to focus your pedaling technique and utilize the entire pedal stroke. This will work on efficiency and help to improve any weak areas in your pedal stroke. 

Appropriately warm up for 10 to 15 minutes. Then complete 3 x 15 minute intervals at 95% of FTP (Sub-Threshold/Tempo) with 3 minute recovery in between. After that interval set recovery for about 10 minutes then complete 5 x 1 minute intervals at 110% of FTP (Anaerobic Power) with 2 minutes of recovery in between. 

 

 

 

To Lift or not to Lift

Few would argue against the benefit of strength training for performance across all athletic disciplines. Unfortunately, many endurance athletes skip the weights for fear of bulk or lack of time. By better understanding the science of strength development and the respective stimuli created by endurance training we can create safer more efficient programs for athletes. 

Balancing 10-20 hour weeks of cycling, running, swimming and even all three is a tough task for any athlete. Toss in the life stressors of work, family, travel or social engagements and you find yourself picking and choosing between workouts. Unfortunately, most endurance athletes choose more miles over more weights( or sleep but more on that in a different post). Athletes skip the weights for fear of weight gain, lack of time, or lack of structure. 

In this post we will cover the science of training strength and endurance together, otherwise known as concurrent training. We’ll take a look at research done on this topic that can help us better understand how and when to program strength sessions as well as when to not. 

Concurrent training has been covered in numerous studies but one of the earliest was done in 1980 by R. C. Hickson. Hickson constructed a study with 18 participants split into three groups, Strength(S), Endurance(E), and Concurrent (S&E). Strength participants exercised 5 days a week, endurance 6, and Concurrent followed both protocols. After a 10 week period the participants we’re retested to see if there was any change in performance. Both the Strength and concurrent group gained strength and leg mass while the endurance group did not. The endurance and concurrent group both witnessed gains in their VO2max while the strength group did not. This study showed that you can gain both strength and endurance at the same time, however it also showed an interesting trend at around 7 weeks. While the strength group continued to gain strength the concurrent group slowly plateued. This gives us insight into programing strategies for concurrent programs. 

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A more recent study also helps us better understand this trait as well as creates more insight into timing and frequency of workouts. Keith Baar Ph. D of UC Berkley conducted a study titled Using Molecular Biology to Maximize Concurrent Training. While we won't get too in-depth about your physiological responses well cover a few things briefly. Strength training seems to have a fairly straight forward physiologic response with mTOR protein signaling while endurance is anything but straight forward. It is also significant to note the duration of response for each activity. 

Baar reaches 4 conclusions based on his research and reviews of Concurrent training. 

  1. High intensity endurance training sessions should be performed early in the day 
  2. Resistance exercise should be supported by leucine rich protein sources to maximize uptake 
  3. Fully refuel between the morning high-intensity endurance training session and the afternoon strength session. 
  4. You can improve endurance response to lower-intensity endurance training by performing strength sessions after a non depleting endurance session. 

While he notes that these suggestions are in no way absolute they still give us a supported rationale towards structuring a program. 

Conveniently, the offseason and pre season contain more base training. Base training can be categorized into his suggestion regarding strength session timing. After a long slow bike or ride perhaps you could incorporate 30-45 minutes of focused strength work. 

His suggestions also support practices that many athletes already follow, wake up and get your ride done and then get a strength session in during the evening. This will give you ample time to refuel through out the day, 

A note on pre season training as well. 

Most programs follow linear progression. This means you move towards performing more race style efforts as the event draws near. I like to think of strength training as following a reverse periodization schedule. During the off season and early pre season you have more intensity during your strength sessions. AS the race draws  near you move towards more base workouts that keep everything strong and balanced but doesn’t over tax the body.

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So what's the take away? 

From the literature we can see that you can develop strength and endurance simultaneously though maybe not to the same extent as strength alone. We can take what we have learned so far and develop more intelligent program design that allows your body time to recover and avoid competing with itself. Increasing your focus on timing and nutritional support can help block the antagonistic affects of long term concurrent training. This will lead to strength gains alongside your endurance training which can aid in performance as well as injury prevention. 

Don't over do it but don't under do it. Find your happy medium and know that you you're not being counterproductive by spending a little extra time in the weifghtroom... unless you're sacrificing sleep, don't do that. We'll talk about sleep next week. 

- Patrick  

Workout of the Week

This week we have another workout from Baring Performance Management. 

Elliott is offering a great deal on coaching while he works with us at Podium. You can learn more about Elliott, his background and coaching packages here

Now that we have our shameless plug out of the way lets get to the workout. 

After a series of ramps Elliott has me working in the anaerobic range with this week's "Tempo Surges." 

I completed this workout yesterday and, to my surprise, enjoyed the 130% FTP surges during the finishing block of intervals. I have noticed a definite improvement in my pedal stroke as well as my power numbers. Chances are I set the bar too low to start but the past few weeks have been chalk full of new power thresholds, hooray newbie gains. I have the graph of my workout below. When you give this one a shot beware, Elliott sneaks in one extra interval on the second set. 

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As for the workout we have both the text description along with formatted links for Garmin devices as well as Zwift. 

Warm up

o   5 min @ 45 % of FTP

Interval 1

o   1:30 @ 85 % of FTP

Active

o   2 min @ 75 % of FTP

Interval 2

o   1 min @ 95 % of FTP

Active

o   2 min @ 75 % of FTP

Interval 3

o   1 min @ 105 % of FTP

Active

o   5 min @ 75 % of FTP

Interval Set 1

o   12 min 30 sec @ 90 % of FTP 

o   Every 2 min, complete a :30 second surge to 105% of FTP (x5)

Recovery

o   5 min @ 55 % of FTP

Interval Set 2

o   14 min @ 90% of FTP 

o   Every 2 min complete a :30 second surge to 105% of FTP (x6) 

Recovery

o   5 min @ 55 % of FTP

Interval 4

o   1 min @ 130 % of FTP

Active

o   2 min @ 75 % of FTP

Interval 5

o   1 min @ 130 % of FTP

Active

o   2 min @ 75 % of FTP

Interval 6

o   1 min @ 130 % of FTP

Active

o   2 min @ 75 % of FTP

Interval 7

o   1 min @ 130 % of FTP

Active

o   2 min @ 75 % of FTP

Interval 8

o   1 min @ 130 % of FTP

Cool Down

o   5 min @ 45 % of FTP

 

 

 

 

Workout of the Week

We're back for our last workout of January with not one but TWO workouts. Elliott has been keeping you entertained with ramps and rides but today we're traveling back to our roots and working on good ole fashioned strength. 

Elliott and I have set up an exchange of services, cycling workouts for strength training. 

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This workout is set up to help Elliott meet the demands of marathon mountain bike races and multi-day stage races. Mountain biking comes with a variety of stimuli that need to be accounted for when programming strength workouts. In contrast to road cycling mountain biking consists of more upper body strength and out of the saddle work. To account for this I have put together a program with shoulder strength and stability alongside core and balance work. 

This weeks program will be Elliott's upper body day. With endurance athletes and cyclists I like to keep a simple upper and lower body split. This allows the athlete to alternate workouts according to their prescribed training volume for the week. For example, athletes can do an upper body workout the day before a long ride so their legs aren't too fatigued. Easier recovery spins or short rides can be done after leg workouts to either simulate fatigue or save them from bonking during a big ride. 

I have prescribed Elliott with both standard strength exercises as well as movements that get him into a sport specific position. 

On to the workout 

Warm Up 

Cat Camel - Bird Dogs - T-Spine Reach Backs - Band Pull Aparts 5 - 10 ea

1A. Pull Ups - Wide Grip - 3 x 2 + 2

1B.  1/2 Kneeling Single Arm Press - 3 x 8 

1C. Reaching Planks - 3 x 10ea 

2A. Renegade Row - 3 x 8ea 

2B. Tripod Band Press - 3 x 8ea 

2C. TRX 3 Way Knee Tuck Plank - 3 x 10ea 

3A. TRX 3 Way Row - 3 x 6ea 

3B. MB Pass Over Push Up - 3 x 10 tot. 

3C. Stir The Pot - 3 x 6 Each Direction 

Elliott will be in some form of a plank position for much of this workout. He will be forced to support his body weight and more on one hand or both simulating his position on the bike. I've programed focused strengthening for hip flexion during the upper body day while his lower body day (next week) will focus on hip extension. I have prescribed him with more pulling volume as opposed to pressing. This will help keep his back strong and shoulders happy. Ideally this will also aid in reducing his upper body fatigue during 4-5 hours of going up and down mountains on the bike.  

This workout can be done by anyone even if the trails aren't your forte so don't be shy and give it a try. 

- Patrick 


We will also continue our bike workouts. This week we have a variety of workouts from Baring Performance Management that focus on pedaling technique. 

"The winter is a great time to work on our pedaling efficiency and form. Some of my favorite workouts throughout the winter are pedaling drills. They focus on our inefficiencies in the pedal stroke and help you keep smooth form. The 3 types of pedal drills I prefer are slow cadence efforts, high cadence, and isolated leg training. Slow cadence pedal drills work on muscle tension and applying even power throughout the entire pedal stroke. I usually have this drills done at a power high enough to produce enough resistance at a lower cadence. For example, I would prescribe 5x3 minute intervals at Tempo Power and 60rpm with at least a 3 minute recovery in between. High cadence drills (or fast pedals) work on your pedaling form and staying smooth and fluid at higher cadences. For these drills I like 1 minute ramps up to 110-120rpm and holding whatever the highest cadence you can pedal at smoothly, any higher and you lose form. Isolated leg training (ILT) teaches your legs to operate independently of each other. Instead of relying on the opposing leg to carry the other through the back half of the pedal stroke, it will teach you to use 100% of the pedal stroke to apply power. For these drills I prefer 8x1 minute intervals for each leg, with 1 minute recovery in between. A set would look something like this; 1 minute left leg, 1 minute recovery, 1 minute right leg, 1 minute recovery and repeat. 

These drills are great to incorporate in the winter and great to program during easier rides like recovery days or light endurance days. Building a smooth and complete pedal stroke is one of the foundations of cycling that is often overlooked. Applying power consistently around the pedal stroke will allow you to transfer all of that force directly into the pedals, instead of losing some due to poor form or efficiency."

-Baring Performance Management 

 

Workout Of the Week

Welcome Back 

I can confirm that multiple cyclists have attempted our Workout of the Week so we'll keep doing them. 

 Green Block for Confirmation 

Green Block for Confirmation 

I enjoyed the ramp protocol Elliott set up for me last week. I felt good on the bike and it was a sufficient load to create a training response without taking too much of a toll on my legs. I'm still a novice cyclist so the ramp protocol works well to help develop my cadence and consistency with different power ranges. 

This week we have another workout from Baring Performance Management. As opposed to FTP Ramps, we have "Anaerobic Ramps." Since we've become more tech savvy since last week we have also included .fit and .zwo files to upload to your Garmin computer or into Zwift.  

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6. Recovery

5 min @ 50 % of FTP

7. Active

30 sec @ 110 % of FTP

8. Recovery

1 min @ 45 % of FTP

9. Active

30 sec @ 110 % of FTP

10. Recovery

1 min @ 45 % of FTP

11. Active

30 sec @ 110 % of FTP

12. Recovery

1 min @ 45 % of FTP

13. Active

30 sec @ 110 % of FTP 

14. Recovery 

1 min @ 45 % of FTP 

15. Active

30 sec @ 110% of FTP 

16. Recovery

10 min @ 45 % of FTP 

1. Warm up

5 min @ 45 % of FTP

2. Ramp up in 4 steps

5 min @ 60 % of FTP

3 min @ 75 % of FTP

2 min @ 85 % of FTP

1 min @ 95 % of FTP

3. Ramp up in 4 steps

5 min @ 60 % of FTP

2 min @ 85 % of FTP

1 min @ 95 % of FTP

30 sec @ 110 % of FTP

4. Ramp up in 4 steps

5 min @ 60 % of FTP

2 min @ 85 % of FTP

1 min @ 95 % of FTP

30 sec @ 110 % of FTP

5. Ramp up in 4 steps

5 min @ 60 % of FTP

2 min @ 85 % of FTP

1 min @ 95 % of FTP

30 sec @ 110 % of FTP
 

"For this edition of Workout of the Week, we have a quick one hour trainer workout. This week we will be continuing the trend of ramp intervals, but add a little bit of an anaerobic effort to finish things off. 

The first interval, is the same as last week; a sub-threshold ramp to get the body warmed up for the work that lies ahead. It's a progressive increase of power up to 95% of FTP. The 2nd through 4th intervals are where we deviate from last week's workout. These are still progressive power increases, but the ramps are shorter and at a higher intensity, finishing with :30 seconds at 110% of FTP power. This slight rise over FTP may not seem too difficult at the time, but the tough part will be the subsequent recovery. For these intervals you will be recovering at 60% of your FTP (roughly endurance power). This will train the body to recover faster, and more efficiently while under load. To finish the workout, you'll complete 5 x :30 second intervals at 110% of FTP with 1 minute recovery. These efforts will help build your anaerobic engine while fatigued. Picture yourself in the final few laps of a criterium, or ramping up for the big sprint during Wednesday Night Worlds.

We do this workout to train the body and energy systems to recovery faster, more efficiently and at a higher intensity; think about during the group ride or local race, there isn't an instance where you can let off the pace to recover. This workout also works on building the aerobic and anaerobic energy systems prior to race day. February is right around the corner and so is group ride and race season. Put in the work now to reap the benefits later."

-Elliott Baring, Baring Performance Management

Physiology Geek Friday

 

Coaching 

Elliott Baring has started a work study internship with Podium. Alongside his internship Elliott is offering coaching services. Through the use of the Performance Lab, Elliott has constructed coaching packages at an exceptionally affordable price. As a professional cyclist and Exercise Physiology student, Elliott is excited to use his education and experience to begin this new chapter in his professional career. Learn more by checking out his coaching page here. 

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Along with the start of the new year we have also launched our new performance lab testing. INSCYD is up and running(and biking). For the rest of the month we're offering a sizable discount as we complete the on boarding process. If you have done testing with us in the past this is a much different protocol that gives you more accurate zones and a better look at your overall metabolic footprint. Along with this discount we have also added an incentivized leaderboard. We will reward the athlete who sits atop the  leaderboard with a discounted test, and more importantly bragging rights. Participation in the leaderboard is optional. 

 

 

Strava Segment Races  

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In an effort to make cold outdoor training more rewarding we've set up Strava race segments in Knoxville's Urban Wilderness. There are a few requirements to qualify for the race. 

1. Join Strava if you don't have an account 

2. Join the Podium Sports Medicine Club 

3. Run or ride Januarys segment 

The winner of each month will receive a $50.00 gift card to Podium which can be put towards any Sports Medicine Services, testing, supplements or Personal Training. 

 

Podium Pop Up

For those of you lucky enough to live in Knoxville we will be hosting a pop up at Mead's Quarry site in Knoxville's Urban Wilderness. We will have Coffee and Hot Chocolate to combat the chilly temperatures and maybe even a few adult beverages to really warm you up. Come say hi and learn a little more about what we can do to help you reach the Podium and stay healthy. 

Patrick 

Workout of the Week

We're getting back in the swing of things posting weekly workouts for you to enjoy. 

For this week's workout we have an FTP based ramp protocol. In the spirit of collaboration our new work study intern Elliot and I have decided to trade coaching for training. He'll help me get faster on the bike and I'll help him keep upper body strength as the miles crank up.  If you want to know more about Elliott or the packages we've set up with him you can check out his coaching page here

On to the workout 

I've strategically hidden my personal power numbers for fear of embarrassment so well stick to percentages for this workout. 

1.   Warm up - 5 min @ 45 % of FTP                                                                                               

2.   Ramp up in 3 steps

1.   3 min @ 60 % of FTP

2.  3 min @ 75 % of FTP

3.  5 min @ 90 % of FTP

3.   Recovery - 5 min @ 55 % of FTP

4.   Ramp up in 3 steps

1.  3 min @ 60 % of FTP

2.  3 min @ 75 % of FTP

3.  5 min @ 90 % of FTP                                                                                          

5.   Recovery 5 min @ 55 % of FTP

6.   Repeat 3 times

1.   Hard - 3 min @ 90 % of FTP

2.  Harder - 1 min @ 100 % of FTP                                                                                                  3.  Easy - 2 min @ 55% of FTP                                                                                      

7.   Recovery - 5 min @ 55 % of FTP

 

' The purpose and timing of this workout is perfect for cold winter days when the daylight is short and you are working on your aerobic engine. The common myth throughout the winter is to train your "base foundation" of fitness through long, slow miles. Unfortunately this stigma is a little off, unless you are able to train 20+ hours a week; long, slow miles and base might not be the best option for you. If this is the case, the best way to maintain your fitness throughout the winter is through still working in the aerobic zones such as tempo. Tempo intervals are also a great way to get the best "bang for you buck" while riding the trainer. It's been proven that training right underneath your Functional Threshold Power (FTP), is the most efficient way to train it and improve it. 

Now with a little background in the physiology of the training concepts, we arrive at our Workout of the Week. The FTP Ramps really focus on training within the Tempo Zone, they provide you with a slow ramp and build-up to activate the energy systems that are comprised within this zone. For this workout, you complete two ramps ending with 5 minutes of tempo each, followed by a 5 minute recovery and then a different ramp protocol for the next set of intervals. This next ramp begins with 3 minutes at Tempo, and ending with a minute of your FTP. These intervals will help you to work a higher intensity and build your functional power while there is already stress placed on the body. ' 

- Elliott