Best 60-Minute Workouts, Raising Max Heart Rate, and More - Ask a Cycling Coach 405

[@BassicBill]

By the way, I appreciate the improvements you have done to the app. Adaptive training works

[@garthTurningCranks]

Missed opportunity to name the episode "Shake Weight"

[@DennisGonzalez101]

That’s awesome. Tunnabora is my workout this afternoon, first time doing it.

[@111soreal]

Good point about sleep ivy … im so much better after resting

[@lennylink8772]

I love this show.

[@larryprimmerjr8099]

I only look at heart rate when I feel like the workout is SUPER hard, I look to see if I have low HR. If I do then I can assume my recovery is lacking. Other than that, I do sometimes like to see how high it goes on VO2max or on interval type runs.

[@emilowo]

Can’t thank you enough for depression and anxiety part ❤

[@rogerc23]

80% of these symptoms disappear on a proper diet that eliminates meat, processed food/sugars/chemicals and dairy and eating nutritional natural Whole Foods combined with exercise. Especially getting medicinal herbs and well known healing herbs and spices like garlic and raw ginger (well know to fix many gut biome ailments like depression and anxiety). Read a book on medicinal herbs. Antidepressant drugs will destroy you and don’t work. You will not be healed and risk suicide and other severe side effects. Drug companies are your enemies and have no interest in healing you.

[@oldanslo]

"220-age is the basic formula a lot of people use to figure out your max heart rate." NOOOOOOO! Kill the beast! The formula is vaguely accurate for predicting the average for a large population of individuals but is *less than useless* for predicting the max heart rate for an individual. Individual's max heart rate can easily be 30 beats above or below the calculated value and the only way to know is for the empirical heart rate max test.

[@chriswitek9455]

still waiting for a track specific training plan though ;)

[@oldanslo]

Sprinter or endurance? Big difference in training. ;)

[@notreal-pl7mz]

@@oldanslo Endurance. Sprint is easy->lift massive weights and then sleep all day.

[@galenkehler]

GCN has mastered the "glaring error to boost engagement". In their Q&A episodes you can usually pick out one specific answer thats just blatently stupid.

[@kenrutsky5653]

Remco is 5-7 134, not exactly beefy :)

[@joerenner8334]

I went back to the gym for fun atabout 50 years old. Could not bench press 180 lbs. Un fact it ft like 230lbs used to feel when I was 19. J did pushups for 3 months.Went back and pressed 205 for 2 reps. Just pushups. No other exercise. I definitely got a lot stronger. Oddly, my reps could never get much over 50. So I went from about 20 reps to 45 or 50 reps max.

[@BassicBill]

How did you guys get Iron Man to join the panel?

[@masterpep7218]

It seems that my comments on your advice on anti-depressants has been censored. For clarity: is this on your (TR) initiative or totally independent from your openness to criticism?

[@TrainerRoad]

TrainerRoad is always open to constructive criticism, as 'Constant Improvement' is a core company value that we believe in deeply. Please let us know how we can do better either in a comment here, or if youtube seems to be censoring your comments, feel free to write in at trainerroad.com/podcast. We read every submission.

[@masterpep7218]

@@TrainerRoad OK, thanks. If I understand you correctly, it was YT that censored my opinion on the use of anti-depressants. In which case any further (educational) comment from my part has become obsolete, as it was meant for the broader audience especially, reflecting on your advice regarding use. Welcome to 1984.

[@MATHEUS2340]

sorry, but if you put some ice cubes in a glass of water....now, tell me what is more dense?

[@notreal-pl7mz]

Max HR has to be relative to lactate threshold? Is it is about where that is and how far you can get above it and for how long?

[@Teamripper1]

I have always really liked listening to your podcasts on my way home from work. But for god's sake, Jonathan, please stop calling Ivy's name and never letting her respond!

[@carlhitchcock3719]

Chad, you are wrong about push-ups. I did 100 push-ups every day for 3-4months. At the end I was able to bench 225lbs. I weigh 165lbs. Push-ups body squats and pull-ups are really need for overall body fitness

[@TrainerRoad]

Great idea for overall fitness! Chad's point is: doesn't translate directly to *on the bike fitness. ;)

[@bikefinderman]

RE: antidepressants. I think you folks missed an opportunity to direct people to their primary care physicians for full blood work up BEFORE seeing a psychiatrist. That could’ve saved me years of side effects and misery trying to get off those drugs. Drugs MAY be the answer, but they should be the very last resort. They can have lasting effects. Happy to elaborate further on my experience if you ever have interest.

[@industryrule-4080]

What does one look for in the blood work?

[@bikefinderman]

@@industryrule-4080 for me a big one was thyroid function. Low thyroid function is implicated in some depression. I wonder how those years of my life could have been different had my psychiatrist simply ordered blood tests. When I asked why we wouldn’t just treat the low thyroid, he said “we don’t do it that way anymore”. WTH?

[@TrainerRoad]

Yes! As Ivy advised, seeing your primary healthcare provider and making a plan that works for you individually is the first step. Everyone's path to wellness is very different and should be approached with care! :)

[@joshphillips9033]

As I’ve gotten into good shape over the past 1.5 years without any peak/taper phase, I’ve noticed a marked decrease in max HR from ~190 to 175 which fits almost perfectly in the 3-7% range mentioned. This is a VO2 increase of at least 12 points

[@justinf1343]

Really interesting conversation! Every endurance cyclist should make strength training part of their training schedule. Heavy squats / deadlifts are fantastic at also creating great core strength. I used to get a sore lower back before I started incorporating barbell work and ab roller work into my training routine. That has gone now. Cyclists should realise that cycling is massively quad dominant and you really do need to incorporate posterior chain strength training into your training.

[@MATHEUS2340]

ice cubes float, so it LESS DENSE than water.....

[@LittleJulio.]

Progress not perfection - George Hincapie

[@robinrdale8318]

Still miss chad on the podcast

[@PeterSdrolias]

The Polarized plan has become my favourite! Thanks TR!

[@patsmith4462]

Trying to follow the coach’s truncated, fragment sentences is tough. They would do better to aim for saying less, more clearly, to grab the interest of cyclists still trying to learn the exercise lingo and rand-specific titles they have created inside the TrainerRoad suite of ideas and products

[@planttheseed2129]

Nate says at kzbin.info/www/bejne/Y3-qk4BomNWLh9E. "Well into the 4s and may be 5s" Does he mean progression levels or watts/kilo?

[@TrainerRoad]

Nate's referring to Progression Levels there! :)

[@HydeMyJekyll]

My goal is to participate in ultra-distance events such as 24-hour time trials and point-to-point solo efforts such as RAW. Regarding training and trying to raise FTP, my TrainerRoad program is focusing heavily on VO2 Max and Anaerobic workouts for the next two months. To me, this feels almost counterintuitive, like maybe I should be focusing on threshold and endurance/tempo. Is there a specific reason the program is focusing so much on high intensity short duration efforts?

[@veganpotterthevegan]

Big issue with extra weight is heat management, a VO2 decrease, and dealing with accelerations. You're also more likely to create more aerodynamic drag

[@enki42ea]

Hope with added workouts you fill in the durations that lack a full spread of workout intensities. Like endurance workouts with microbursts

[@chriswitek9455]

think ive tried to always do too much volume at intensity, so opting for short power build and going for quality over quantity starting again tonight. im not sure a ramp test following a night at a hockey game will be the best idea butttttttttttttt well see how it goes.

[@derpface1239]

I think another thing that 1st question also has gotten from adding all that mass is just dampening themselves from the bike. A 20% increase in mass is gonna give your body to soak up a lot of the bumps and jostles that you get from mtb. Thats another reason why they feel so stable

[@oldanslo]

Best 60-Minute workout is 60 minutes of Zone 2.

[@asun3630]

❤❤❤❤ TR

[@emekaugwuegbula7489]

Excellent podcasts! Thanks TR Team.

[@TrainerRoad]

Thanks so much for joining us!

[@joerenner8334]

I deal with aFib so I have to train with a hrm. Would love to leave it at home.