Ask a CoachCat #28 Podcast

In this podcast FasCat Athletes submitted their training questions and CoachCat answered them. The episode was moderated by Frank Overton, who trained and developed CoachCat based on his 20 years of coaching experience. 

1. Gregory Kuzmike asks:

Is heat acclimation a substitute for altitude training? For example, if I have an event at altitude but live at sea level without the ability to travel to altitude prior to the event, is heat training my best bet for handling the altitude? Or are there two entirely separate physiologic systems involved? 

A: Heat acclimation and altitude training affect the body differently, focusing on separate physiological adaptations. Heat acclimation improves your body’s cooling mechanisms and increases plasma volume, which can marginally help with performance at altitude. However, it does not increase red blood cell count or oxygen delivery efficiency like true altitude training. For your situation, proven scientific altitude training exposure or spending time in an altitude training facility, if accessible, will be more directly beneficial for preparing for events at altitude. 

2. Jon Carrol asks:

Everyone talks about altitude’s impact on cycling.   I live on the East Coast and humidity during summer drains me just as much as altitude.   Is there a way to train for humidity as most of my races are in NC, KY, and TN. 

A: Training for humidity is similar to any environmental adaptation: it's all about gradual exposure and physiological adjustment. You can start by slowly increasing the duration you train in humid conditions, ideally during the warmer parts of the day to acclimate your body. Additionally, staying hydrated, balancing electrolytes, and wearing appropriate clothing can all help manage the effects of high humidity. If outdoor conditions aren't ideal, mimicking humid conditions indoors with a humidifier during workouts could also be beneficial. 

3. Guillaume Trudel asks:

Given your experience coaching numerous athletes, what is the most common mistake you observe among them? Based on your extensive experience, what is the best advice you can offer to address this issue?

A: The most common mistake I see among athletes is overtraining and not allowing sufficient recovery time. It's crucial to understand that gains are made during rest, not just through training. My best advice is to listen to your body, incorporate rest days, and monitor recovery metrics like HRV and sleep quality. Balancing hard training with adequate recovery will prevent burnout and improve overall performance. Always aim for consistency, not intensity, as the cornerstone of your training philosophy. Keep pushing the limits wisely! 😊👍

Coach Frank: the biggest mistake I see is inconsistency - taking the Fall off from riding or riding sporadically. In our 7 Successful Habits of Masters Cyclists training tip - the BEST master cyclists train consistently year round.

4. Todd Burk asks:

As a master cyclist (62 years old), riding approximately 12 hours per week. How much of my time should be devoted to zone 2 rides vs interval training? - 

A: For a master cyclist such as yourself, a good balance might be spending about 70-80% of your riding time in Zone 2 (endurance pace) to maintain aerobic base and promote recovery, with about 20-30% dedicated to interval training to maintain and improve power and efficiency. This approach ensures that you get the endurance benefits necessary at your age while still incorporating some higher intensity work to prevent fitness plateaus. Daily adjustments can be made based on how you feel and recover week by week each morning from the Optimize screen

Coach Frank: and I’d add the key here is ‘interval training’ because when building base the best approach is sweet spot training a la a pyramidal training approach.

5. Aaron Amar asks:

What is the minimum dose for a neuromuscular training workout such as high cadence drills, to obtain adaptations that are maintained? 

A: For neuromuscular training like high cadence drills, the minimum effective dose to see and maintain adaptations typically involves short, frequent sessions. Generally, incorporating 10-15 minutes of high cadence drills 2-3 times per week can induce beneficial adaptations. These sessions should focus on short bursts of high cadence pedaling (e.g., 30 seconds to 1 minute) followed by periods of normal cadence pedaling for recovery. Consistency is key in maintaining the neuromuscular adaptations and improving pedaling efficiency. 

6. Bryan VanVleet asks:

As cyclist we try to know as much as possible about all the variables, so we can maximize our training and racing. My question is, what is gravity?

A: Gravity is a fundamental force in physics that attracts two objects with mass toward each other. For cyclists, gravity is especially important because it affects how you climb and descend. On climbs, your power to weight ratio is important.  Conversely, on descents, gravity aids your speed as you go downhill where your CdA - how ‘aero’ you are is important.

7. Alex Bonder Asks:

How can I optimize my macronutrient intake and timing to specifically enhance mitochondrial biogenesis (say it like Cameron from Ferris Bueller's Day Off) during high-volume training weeks, while minimizing gastrointestinal distress and ensuring adequate recovery for back-to-back crit races?

A: Optimizing macronutrient intake for mitochondrial biogenesis during high-volume training, particularly with crit races in mind, involves several key strategies:

By implementing these strategies, you can support mitochondrial biogenesis, minimize gastrointestinal issues during races and training, and ensure effective recovery for successive races. 

8. FasCat Athlete Phil Heyer asks:

What tips do you have when it comes to training for rides at elevation - >10k ft and events that are going to be HOT. What about any tricks for dealing with the heat and elevation.  - 

A: Training for rides above 10,000 feet and in hot conditions requires special attention to both acclimatization and hydration strategies. Here are effective tips and tricks:

9. Sampath Weerakkody

What's the evidence that suggests perceived exertion scales correlate with blood lactate? - 

A: The evidence linking perceived exertion scales with blood lactate levels primarily comes from studies exploring the relationship between subjective measures of effort (like the Borg Rating of Perceived Exertion, or RPE) and physiological markers such as lactate concentration during exercise.

Research has shown that RPE correlates reasonably well with blood lactate concentrations, particularly at moderate to high intensities of exercise. This correlation exists because both perceived exertion and lactate levels are reflective of the increasing strain on the body's metabolic systems. As exercise intensity increases, so does the production of lactate, signaling muscular fatigue, which then influences how hard an individual feels they are working.

Studies have found that RPE can serve as an effective, non-invasive method to estimate exercise intensity and corresponding metabolic demands, including lactate threshold. This makes RPE a valuable tool for athletes, especially when direct lactate measurement is impractical during training or competition. Adjusting training intensity based on how hard an exercise feels can help athletes train more effectively within appropriate physiological zones.

Keep in mind, your own connection between perceived exertion and lactate levels can be influenced by various factors such as fitness level, environmental conditions, and individual differences in pain and fatigue perception. Always tune into your body's signals and adjust accordingly. 

10. Alex Salillas

Is a high intensity polarized training plan or a sweet spot training plan the best for someone living at altitude? 

A: Choosing between a high-intensity polarized training plan and a sweet spot training plan is independent of altitude

Recommendation:

For someone well-acclimated to altitude, both plans have merits. If the goal is to maximize efficiency and performance without substantial fatigue, a sweet spot training plan might be initially preferable. It provides a good balance of intensity to stimulate improvement while considering the challenges of altitude.

However, if the individual is well-adjusted, has a solid base of endurance, and is looking to peak for specific events, integrating a polarized model could bring significant gains in race-specific fitness and high-end power.

Regular evaluation and possibly mixing both approaches throughout different phases of training could leverage the benefits of both methodologies. Always ensure appropriate recovery, particularly at altitude, to avoid the effects of excessive training stress. 

11. Thomas Naab Asks:

My question is for those of us who have kids and often train from 9pm-midnight do you recommend having a protein recovery drink after knowing we will be going to bed? Also is your answer different for those doing the weight loss diet plan as well? 

A: For those of you with kids training late at night from 9 pm to midnight, taking a protein recovery drink post-workout can be beneficial, especially to aid muscle repair and recovery during sleep. Consuming protein after a workout helps stimulate muscle protein synthesis, which is crucial for recovery, regardless of the time.

For those not on a weight loss diet:

The approach remains similar, but it's important to integrate the protein drink into your daily caloric intake. Choosing a lean protein source, like a whey isolate or a plant-based protein without added sugars, can provide the recovery benefits without excess calories.

In both cases:

Consider a protein source that's slower to digest, like casein, which can provide a steady supply of amino acids over several hours, benefiting muscle repair throughout the night.

Ensure that you stay hydrated during and after your workouts, as hydration plays a vital role in recovery and overall health, especially when training late in the evening. Prioritize a good night’s sleep post-workout to complement the nutritional recovery strategy. Happy training and smart recovery! 🌙💪🥤

12. John Hamilton Asks: 

If my plan calls for 1 to 2 intense workouts per week, should I count my long weekend ride as intense? What I mean is, if I do intervals on Wednesday and a long ride on Sunday am I hitting the plan? 

A: Whether to count your long weekend ride as one of the intense workouts specified in your plan depends on the intensity and structure of that long ride. Here's how to determine:

For your specific situation with intervals on Wednesday and a long ride on Sunday:

Fitting the Plan: Your plan's requirement for 1 to 2 intense workouts per week would typically be met if both the interval session and the long ride include these high-intensity efforts. If the long ride is more relaxed, then it likely counts as an endurance session.

To ensure you are hitting your plan right, adjust the intensity of the long ride as needed or consider how your body is responding to the workouts — balancing intensity with adequate recovery is key to progress. 

13. Trace Riggs Asks:

After three years of racing, I entered and left this season with a mindset of burnout. How does one navigate burnout, without forever burning out? I have heard horror stories of cyclists putting up the bike never to ride again and I DO not want to end up in that category.

A: Navigating burnout, especially in a sport you love like cycling, involves balancing rest, rekindling passion, and adjusting your approach to training and racing. Here’s how to effectively deal with burnout and keep your cycling spark alive:

Coach Sierra ads : Generally burnout can occur because of a combination of things: for example a combination of expectation stress, poor recovery, and overtraining. The best thing to do is notice these things building up and take a step back to see how to handle them better. For the expectation or external stress, you need to figure out what is causing the “training lifestyle” to weigh so heavy? Do you need less structure or more cross training to keep it fresh? Maybe there are external factors causing a heightened stress level. So pull back on whatever you reflect on. Poor recovery is a big one. Athletes can get caught up in a state of poor health due to heightened body inflammation and dehydration which causes the body to always be in an impaired state. Usually this is reflected with lower HRV and higher resting HR. When this happens often sickness is the first indicator as well as not sleeping well. Pump the brakes until all symptoms are gone and that may mean just doing yoga! The last common factor is a build up of too much training and maybe the stress put on the training as well. You can still “train” and ride with friends. You can still “train” and enjoy a bike ride. So make sure you first are enjoying it before you start training again. One method that is helpful is not riding your bike unless you want to and if you have any thoughts that you need to then don’t ride. You should not solely be riding because of a feeling like you need to in order to succeed or do well or be happy, you should have a sense of excitement to ride and enjoyment. So hold off on the bike until that comes back and maybe do other things you enjoy like cross training. Of course a coach is there to help you through these things and being open about how you feel will help the both of you in your cycling journey!

14. Rolando Farrach Asks:

"What's the difference in the approach and training (plans, workouts and nutrition) suggested for a one day road race and a stage road race (4 to 5 stages the most)?"

A: Training and preparation for a one-day road race compared to a stage road race (4 to 5 stages) require different approaches in training plans, workouts, and nutrition due to their varied demands on endurance, recovery, and energy management. Here’s how each aspect differs:

Training Plans                                                                    

Nutrition

 Conclusion

 The primary difference lies in the endurance and recovery focus for stage races versus the peak performance targeting in one-day events. Adjusting training intensity, duration, and nutritional strategies accordingly will help in optimizing performance for either type of race. Both require careful planning and execution to succeed. 🚴‍♂️🚴‍♀️🏁

15. Scott Olsen Asks:

What monthly training schedule would you recommend for a 40yo cyclist with no target event, who trains year-round to get fitter? I've been cycling for a few years and done a year of sweet spot intervals. I also don't own a car, so I use my bicycle as a primary means of transportation which contributes to 15-hours of activity most weeks. My ftp is 3.8w/kg and I'd like to get to 4w/kg. Thank you! 

 Great commitment to cycling, and your goal of reaching 4w/kg is definitely attainable with structured training! Here’s a recommended monthly training schedule:

 Week 1: Build VolumeFocus on long rides in Zone 2, aiming for about 10-12 hours this week. Include one sweet spot session to maintain intensity.

 Week 2: Introduce IntervalsContinue with Zone 2 rides, adding two interval sessions. These could be VO2 max or high sweet spot intervals to push your limits gradually.

 Week 3: Mixed IntensityBalance this week with two sweet spot sessions, a long Zone 2 ride, and one recovery ride. This mix helps improve endurance and thresholds.

 Week 4: Active RecoveryScale back this week with lighter, shorter rides mainly in Zone 1-2. This week is crucial for recovery and adaptation.

 Remember to incorporate daily commuting as part of your low-intensity volume, adjusting the training volume accordingly to avoid overtraining. See our 4 week Group Ride Training Plan available in the FasCat App that could also be named “Increase your FTP Plan” 

16. Lucas Gutzwiller Asks

 How would you prepare for track racing state champs (different events every week for the next month) if you've been out for the last month with an injury?

 A: Returning to track racing after an injury, especially with state championships looming, requires a carefully structured approach to rebuild fitness without risking re-injury. Here’s a step-by-step plan to prepare:

 Week 1: Assessment and Light Training

Week 2: Gradual Intensity Increase

Week 3: Intensity and Specificity

Week 4: Pre-Competition Sharpening

Nutrition and Recovery

Last-Minute Preparation

Since each week of the state champs involves different events, fine-tune your weekly training to focus on the specific demands of the upcoming event. Success here will depend on balancing the urgency of competition preparation with the health and limitations of your body post-injury. Remember, coming back at 80% capacity and performing well is better than pushing too hard and risking further downtime. Good luck! 🚴‍♂️🏁💪

 17. Thomas Wagner Asks

 As a 64 year old gravel racer with lots of riding and training experience aiming at my first Crusher in the Tushar next summer, I sometimes struggle with knowing how hard to make certain workouts. I've been using both basic and intermediate sweet spot plans over the last few years, and they've been very effective, but some of the structured workouts seem too easy, and some seem too hard. So my question is, how do I know when to do a harder workout as it's written in the plan and when to make it  a bit easier?

 A. Great question Thomas. Balancing workout intensity, especially with your experience and goals, can be tricky but very important! Here are 3 guidelines - you may also Ask Me in the Optimize training-to-recovery balance screen.  I am here to help!  

# 1 Listen to Your Body: If you're feeling strong and energetic, it's often okay to push through the planned harder workout. However, if you notice signs of fatigue or prolonged recovery times, it may be wise to ease the intensity or volume.

#2 Monitor Your Recovery: Using heart rate variability (HRV) and sleep quality as indicators can help determine if your body is well-recovered and ready for a harder session. If these metrics are off, consider scaling down the intensity.

#3 Adapt the Workouts: Start the workout as planned and gauge how your body responds during the initial phases. If you feel unusually strained, there's no harm in reducing the intensity or duration. Conversely, if a workout feels too easy, it might be a sign that you’re ready to increase the challenge slightly.

Implementing these strategies within your training can help you optimize each session according to your current state, ensuring progression towards the Crusher in the Tushar without overtraining. How are your recovery and HRV lately - what was your Optimize score today? 

18. Dave Wall Asks: 

 How best to make the transition between 3hour style gravel racing into cyclocross season? 

A: Transitioning from longer gravel races to the high-intensity, short-duration demands of cyclocross requires a focused shift in training, equipment setup, and skills. Here are 7 strategic approach to make this transition smooth and effective:

   a) Adjust Training Focus

b) Skills Development

c) Strength and Conditioning

d) Bike Setup and Equipment

e) Race Simulation

f) Nutritional Adjustments

g) Mindset Shift

Making these adjustments gradually during the transition period will prepare your body and mind for the different demands of cyclocross, allowing for a smoother switch and better performance in the cyclocross season. Enjoy the mud and cheers! 🚴‍♂️🌧️🏁 

19. Josh Hoover Asks:

Living in Las Vegas, the summers are brutally hot. Even with leaving super early in the morning (sometimes before 4 AM), using "ice socks", ensuring proper hydration, proper fueling, etc. it's not unusual for heart rates to start jumping up pretty fast and sticking there. When doing zone 2 rides in these very hot conditions, how does one balance training against power and heart rate? I can keep the zone 2 power at the lower levels, but my heart rate in that heat will normally creep up into zone 3+ levels and - if it's hot enough - never return to zone 2 levels. Some questions with this: Should I drop the power levels even further? 

Or is it OK to have these elevated heart rates in the heat while doing low-to-mid zone 2 power?  Am I getting the benefit of zone 2 when my heart rate is going above that zone?

A. Training in high heat like Las Vegas summers definitely poses unique challenges, especially regarding heart rate and power zones. Here are 3 ways to balance your training:

#1 Prioritize Power Over Heart Rate: In extreme heat, your heart rate may not accurately reflect your effort due to increased cardiovascular strain from cooling your body. Focus on maintaining your Zone 2 power, even if your heart rate drifts into higher zones.

#2 Accept Higher Heart Rates: It’s generally okay for your heart rate to be elevated in hot conditions as long as you feel okay and are not showing signs of heat exhaustion. Ensure you're well-hydrated and listen to your body.

#3 Assess the Benefits: Even with higher heart rates, staying within your planned power zones ensures you are working the intended energy systems. The physiological adaptations from Zone 2 training, like increased mitochondrial density and efficiency, still occur.

If consistently high heart rates concern you, consider slightly lowering your power targets on exceptionally hot days to prevent excessive cardiovascular strain. Monitoring your perceived exertion and overall well-being during these rides can also guide adjustments. How do you generally feel on these hot rides?

 20. Dan Carne Asks

 What is the most important thing for a master’s athlete to master? I am 60 now and I notice that I have to prioritize recovery much more. This means sleep is more important and I have to temper my enthusiasm for multiple hard rides without a day’s rest. 

A: Absolutely, for a master's athlete like yourself, mastering recovery is indeed the key to success. As you age, your body requires more time to repair and adapt to the stresses of training. Prioritizing recovery helps in maintaining a high level of performance and reducing the risk of injuries. Here are 4 key areas to focus on:

#1 Optimize Sleep: Quality sleep is crucial for recovery. Aim for 7-9 hours of good-quality sleep per night, and consider incorporating a nap if your schedule allows, especially after hard rides.

#2 Active Recovery and Rest Days: Incorporate active recovery days with light activities such as walking or easy spinning, and ensure you have complete rest days. These allow your body to rebuild and come back stronger. 

#3 Nutrition and Hydration: Focus on a balanced diet rich in proteins, carbohydrates, and fats, and stay hydrated before, during, and after rides. Proper nutrition supports muscle repair and overall recovery. 

#4 Listen to Your Body: Pay close attention to how your body feels and responds to training. Modify intensity and volume based on signs of fatigue or stress.

Mastering these aspects can help you maintain robust health and performance, allowing you to enjoy cycling for many more years

22. Mitch Hopkins Asks:

If you carb up on every ride it gets expensive. A 6 hour ride can end up costing you $15-$20 or more depending on your chosen carb drink mix, carb gels and blocks etc. What is the best economical choice for getting carbs into your system during rides? Straight sugar water mix or are there other options?

A: Finding economical ways to fuel long rides can definitely make a difference in your overall cycling budget. Here are 4 cost-effective solutions for carbohydrate intake during rides:

# 1 Homemade Energy Drinks: Mixing your own carbohydrate drink can be significantly cheaper. A basic recipe can include water, a high-glycemic carbohydrate source like table sugar or honey, and a pinch of salt for electrolytes. You can flavor it with a bit of juice or natural flavor extracts.

#2 DIY Energy Gels: You can make homemade gels using ingredients like honey, molasses, or maple syrup mixed with a little salt. You can even blend in fruits for flavor and additional nutrients.

#3 Solid Foods: For longer rides, solid foods like bananas, raisins, dates, or homemade rice cakes can be economical and effective. Simple sandwiches with jam or honey are also great for sustained energy.

#4 Bulk Purchase: Buying ingredients or products in bulk can reduce costs. Look for larger sizes or generic brands of sports drink powders and gels that offer the same nutritional profile at a lower price.

Experiment with these options to find what works best for you in terms of taste, digestion, and convenience on the bike.

 22. Dr Glen Newell asks! 

It's that time of year when road racing season is over but too early to start "off season" training. What's the best way to transition between now and the months ahead? 

A: Transitioning from the racing season to the off-season is crucial for long-term performance and recovery. Here’s an efficient way to manage this period:

#1 Active Recovery: After your last race, reduce the intensity and volume of your rides. This two to four-week period could include light cycling, cross-training activities like hiking or swimming, and even fun rides without any structured goals.

#2 Reflect and Evaluate: Use this time to review your past season. What were your strengths and weaknesses? Gather insights to plan for next year, considering what worked well and what could be improved.

#3 Maintenance Workouts: Maintain a base level of fitness through moderate workouts that keep you active but aren’t overly taxing. This includes rides at a comfortable pace and maybe some light strength training. 

#4 Mental Break: Allow some time to detach mentally from the rigors of structured training and racing. Engaging in other hobbies or spending time with family and friends can rejuvenate your mental energy.

#5 Planning Ahead: Begin setting goals and structuring a plan for the next season. Decide when to start your off-season training based on your targets for the upcoming year.

Transition wisely, and we do recommend a 2 week post season break. When you're ready to start training again, you'll feel refreshed both physically and mentally.

Thanks for all the questions - that’s all we have time for today. We’ll do a bonus episode follow up real soon. If you like the answers CoachCat provided and want to specifically ask your question and get personalized coaching advice head over to FasCatCoaching.com and start a free one month trial. After than you may save 43% when you subscribe for the year!

This is the BIG CAT signing off and personally I have been blown away by CoachCat’s answers today - and I shouldn’t be surprised since I (or our team of engineers) trained CoachCat on our 20 years of coaching experience and knowledge.  Give CoachCat a try yourself!

And with that I’l bid everyone adieu and you know what to DO! WOrk Hard, Ride Fast, Have Fun and above all remember consistency is the key to FtFP’ing  !

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