Nate discusses the absolute basics of training
Show Notes
Introduction
- Full-time coach in Sacramento, San Francisco, and Online.
- Coaching
- Pre-built training plans
- Napa Valley Training Camp
- datadrivenathlete.com
- Two other great coaches at DDA
- Matt Chatlaong
- Sam Bassetti
Training: The Absolute Basics
- Step One: Answer the “why train” question
- Why train vs. “just ride”?
- Competitive in road races
- Fit enough to ride with friends
- Feeling of accomplishment and forward progress
- Stay lean
- Experience adventure and exhaustion
- Establish an example of hard work, discipline, and delayed gratification for my kids
Training Silver Bullet
- Step Two: Consistency is the training silver bullet
- Best way to be consistent is to sign up for an event, now
- No greater predictor of consistency than having an event on the calendar
- Doesn’t have to be a race
- Group ride
- Cycling vacation
- Fondo
Training Time
- Step Three: How much realistic time do you have to train?
- Break down each day
- Example
- Monday – No Time
- Tuesday – 45 minutes in morning
- Wednesday – 2 hours from 5-7PM
- Thursday – 1 hour from 4-5PM
- Friday – No time
- Saturday – 3 hours from 7-10AM
- Sunday – 45 minutes in morning
Overload
- Step Four: Progressive Overload
- Can’t get faster without overload
- Different ways to apply overload
- Volume vs Intensity
- Which is better?
- It depends on available time
- Short on time, focus on intensity
- Interval progression
- Hunt Strava PR’s/KOM’s
- Ride with faster friends
- Race/ride more challenging terrain
- Lots of time, focus on volume
Summary
- Answer the “Why Train” question
- Drive consistency by signing up for an event
- Assess your available training time in detail
- Apply progressive overload to your training through volume or intensity
From fondos to road races, learn why our cycling coaching is among the best in the industry.