Holiday Hustle Workouts

The Holiday season is jam packed with parties, travel, and family time that often makes it challenging to get a good workout in. We want to help!
 
Whether on the road, or trying to cram in a quick workout while still keeping the family happy, one of these three free workouts is certain to fit the bill in nearly any setting.

BIKE

  1. Active – 5 min @ 75 % FTP

  2. Warm up – 30 sec @ 120 % FTP

  3. Active – 2 min @ 75 % FTP

  4. Warm up – 30 sec @ 150 % FTP

  5. Active – 2 min @ 75 % FTP

  6. VO2 – 2 min @ 140-155 % FTP

  7. Active – 3 min @ 85-92 % FTP

  8. Recovery – 4 min @ 55 % FTP

  9. VO2 – 2 min @ 140-155 % FTP

  10. Active – 3 min @ 85-92 % FTP

  11. Recovery – 4 min @ 55 % FTP

  12. VO2 – 2 min @ 140-155 % FTP

  13. Tempo – 3 min @ 85-92 %  FTP

  14. Recovery – 4 min @ 55 % FTP

  15. VO2 – 2 min @ 140-155 % FTP

  16. Tempo – 3 min @ 85-92 %  FTP

  17. Cool Down – 5 min @ 40 % FTP

STRENGTH

RUN

  1. Warm up – 4 min @ 65-80 % Threshold Pace

  2. Repeat 4 times

    1. Pickup – 15 sec @ 100 % Threshold Pace

    2. Recovery – 45 sec @ 80 % Threshold Pace

  3. Ramp up in 4 steps (repeat 3 times)

    1. Steady State – 1:30 @ 92 % Threshold Pace
    2. Tempo Run – 1:30 @ 96 % Threshold Pace
    3. Threshold Run – 1:30 @ 100 % Threshold Pace

    4. Threshold Run – 1:30 @ 104 % Threshold Pace
  4. Recovery – 5 min @ 65-80 % Threshold Pace

  5. Cool Down – 5 min @ 55-70 % Threshold Pace
 

Sweat Testing

When we exert ourselves or stay in the heat, we begin to sweat and lose salt through the
pores of our skin. What we have to be sure to do after this is replenish that salt that was lost
through consumption via food/liquids. But how do we know how much we’re supposed to
have and how to avoid dehydration in the process? The solution is simple! With the sweat rate
test, we are able to see exactly how much sodium you lose, per 32oz, without you having to
even move from your seat.


When you come in for your test, we will connect two electrodes to gel pads placed on
your forearm and run the machine for about five minutes. This induces sweating in the spot of
the electrodes, allowing us to collect the sweat for about 30-45 minutes afterwards. With the
sample collected we run it through our analyzer and see exactly how much salt is lost through
your sweat.

So why is this something you would want to know? Salt plays a crucial role in how our
body functions, especially when exercising. By knowing if you lose a little or a lot of salt during
your typical workouts, you can hydrate different ways. For those that lose a higher amount of
sodium in their sweat, they will most likely benefit from drinking an electrolyte drink with a
specific amount of sodium before, during, and after they workout in order to stay hydrated and
keep their muscles working properly. With the Precision Hydration test, they are able to take
your data and the type of exercising you do and formulate a plan specific to your body’s needs
before, during, and after to keep you performing your best and help with recovery time. If your
goals or training change, you can go to your account and change the and a new plan will be
made based off of the sweat test results so that you only have to come in one time for the test!

 

BOOK A TEST TODAY!

Nutrition Marketing versus Reality

There are many foods out there that you see the packaging of and chuckle a bit because you know it is so outrageous to be healthy. Take Swedish fish, for example. One of my guilty pleasures promotes on the packaging that it is “fat-free.” Unfortunately, the beloved marketing of the 90s and the generational hatred of fat went so far as to make candy seem a better option. No matter how much I love these little guys, I know they may be fat-free, but that makes them far from healthy for me to add as a consistent part of my daily diet, no matter how much I may want to.

The newest marketing is to push “high protein,” “natural,” and “organic” options. But, much like a magician, the marketing teams for much of the food industry seem to use sleight of hand. This marketing makes us focus on one detail while ignoring what the other hand is doing.

One of the products that first pinged my radar was the Kodiak Cakes pancake mix. I have often heard people say they are making a better choice by eating more protein. So, of course, you are consuming more protein, but when the serving size is equal, you get the following calorie count:

 

Aunt Jemima Pancake/Waffle 

Kodiak Cakes

Carbohydrates (grams)

34.6

31

Protein (grams)

4

14

Total Calories

174

250

 

I point this out because we often search for a more protein-rich option to be more filling. However, if we are not careful, it would mean that we could mistakenly consume 40% more calories by eating the “healthier” option.

So, as you focus on your nutrition, whether for health, weight loss, or simply trying to change your macronutrient percentages, pay attention to the details, not the marketing.

Cycling Group Ride Etiquette

We receive many questions and concerns from newer cyclists regarding the dynamics and etiquette of their first group ride or mass start event. Luckily, both of these scenarios are handled very similarly. These articles can provide the insight you may need to help you feel more confident the first time you join a group of cyclists, you may not be familiar with!

 

First time on a new Group Ride – The title says it all; if you are a first-timer in a group setting, you can follow these pointers to reduce stress and have a great time!

 

Group Riding 101 – Okay, it isn’t your first rodeo, but you don’t want to be a fly on the wall and would like to work with others? Perfect, here are some basics of how to rotate through properly

 

Group Riding 201 – Feeling pretty confident now? That is great! It is time to improve your skillset and start working like a well-oiled machine while conserving energy. Learn the basics of a paceline here.

 

Group Riding 301 – If you have made it through the first three articles and are still with us, then maybe you are one of “the fast guys” in your community, have some race experience, are interested in racing, or like watching the pro tour races and want a better understanding of the dynamics of echelons and double pacelines. Here is your chance!

 

 

Have a question you would like answered? Then, let us know; we are here for you, the athlete!

Aero Testing Is Here!

For decades the gold standard of aerodynamics has been the wind tunnel. For manufacturers, this is a great way to test equipment. Unfortunately, for many cyclists and triathletes, the thousands of dollars it costs to schedule time at a wind tunnel, plus travel expenses, is sure to take a big bite out of your equipment and racing budget ultimately deterring one from the many benefits that aerodynamic testing can result in.

We are excited to be one of the only North American fitters that has access to AeroLab’s AeroPro sensor! This device produces repeatable, accurate real-world aerodynamic testing with enough precision to measure differences in rider position, frames, wheels, helmets, and even a cycling kit!

Wind tunnels have their place, but real world testing offers data that provides significant benefits, which include:

 

Reduced Cost – Testing with Science of Speed and the AeroPro can be done for several hundred dollars to test a multitude of equipment and positions in two hours.

Real World Testing – This means that we can test you in your sustainable position, at your race speed and at a cadence and effort level you will ride at. 

Whole Package Analysis – Often times parts and frames are tested individually in a wind tunnel but we race with the entire package and each piece impacts the other, whether positively or negatively. With the AeroPro sensor, we are able to quantify the impacts of the rider and equipment and how they affect one another.

 

Book today to find your fastest bike fit!

Why Training With a Power is Better Than Heart Rate

Power meters have become much more prevalent in bike equipment in the past five years. Prices have come down significantly as the market has become more competitive. Manufacturers are making bikes with power meters as a stock option. Companies like SRAM are even setting up their components as “power ready,” alleviating the need to buy an entire crankset, ultimately reducing costs.

 

Power meters have been simmering in the background since SRM power meters were first spotted on athletes’ bikes at the 1984 Olympics. However, even though they were initially utilized for professional athletes is not a reason that you can not benefit from the same great technology that a power meter provides. Three of the key reasons a power meter can help you include:

 

Precision: Due to cardiac drift*, training with heart rate is often challenging when trying to do longer sustained efforts. Utilizing power provides the precision to ensure your first effort will create the same physiologic load as your last effort. You can see the variability in heart rate (red) and power (pink) in the image below. Note the climb of heart rate during the intervals and the peak heart rate increase from one interval to the next.

 

 

Accuracy: Heart rate has variability. Fatigue, stress, sleep, illness, and even hydration affect your heart rate. These changes are essential to note, understand and influence your training decisions, but we do not want the inconsistency to impact the workout metrics from one day to the next. On the other hand, barring some malfunction or change in your power meter, power will be the same today, tomorrow, and two years from now, which means that any changes result from improvements in your physiology and fitness.

 

Caloric Tracking: Last but not least is power’s more accurate caloric tracking. The improved accuracy of calories is because, unlike heart rate, power measures the actual work. If you have been around anyone using power, you may have heard them talk about their “kJs.” When they say this, they are referencing the number of kilojoules burned during their workout, which is a direct reference to energy. This information can help you in your diet planning and fueling strategies for training and racing.

 

Ultimately, if you will not utilize the data to guide your training, a power meter will be a paperweight for your bike. However, if you do choose to use the data, it can be a tool to propel you to never achieved fitness levels quickly! If you are still trying to figure out where to begin with your power meter search, here are our thoughts on power meters.

 

*cardiac drift – The body’s natural phenomenon of increasing heart rate caused during exercise lasting more than five minutes. This “drift” is caused by factors such as increased core temperature, the fight-or-flight response, dehydration, muscle activation, and many other factors

What to Look for When Shopping for a Power Meter

With the increasing popularity of cycling power meters, athletes often ask what power meter is the best, and what type they should purchase. There are many different options, and it can paralyze some if uncertain about what to buy. In the last 20 years of using them, coach Brady has tried many different types and brands, and here are his key variables to consider when purchasing a power meter.

Compatibility – This is detail number one! If it doesn’t fit your bike, it won’t do you any good, and there are several variables to consider, such as:

  • Crank Based: Spindle length, spindle diameter, crank arm width, and chainring compatibility
  • Pedal Based: Pedal body type (Speed play, Look, Shimano etc), pedal q-factor (width of cleat/feet), ability to be rebuilt or repaired

Reliability – Does the brand have a history of creating a quality product that is dependable, provides precise data and has good battery life.

Durability – Everything has a life expectancy, but certain details play into it. For example, a pedal is exposed in the incidence of a crash, whereas a crank-based system is a bit more protected in that case. Chainrings are another detail to consider, and if it is a one-piece or if chainrings are replaceable.

Price Point – If it doesn’t fit the budget, it doesn’t matter, but if it fits the budget and doesn’t work, it really doesn’t matter! Right?

Our current “go to” power meters that we have seen our athletes have great success with and personally liked are the Quarq Power meter or the Favero Assioma power pedals.


If you are uncertain about what power meter would work best for your, let us know! [email protected]

What Power Source to Select When Using Zwift

What Power Source Should I use when riding on Zwift?

Over the years, many athletes have become frustrated with the difference between inside and outside perceived effort. During my years in Colorado at CTS, we often heard from athletes how it felt so much harder to ride on the then-popular Cycleops Fluid Trainer. As a result, several other coaches and I began to look into why that may be. Comparing crank-based power meter and hub-based power data, the one variable we noted was that hub torque, when compared to crank torque, significantly increased when indoors vs. outdoors. Ultimately, due to time, and other priorities taking precedence, we concluded that it was likely due to the difference in momentum/wheel speed. 

 

With smart trainers, many athletes say their power indoors and outdoors has a different perceived effort. As coaches, we want to make sure we compare apples to apples. There is always a slight variability in power data collection, and we want to ensure that your power numbers always come from the same device. Because of this, we want to ensure you select the proper power source. 

 

When you log in to Zwift, a prompt will ask you to select a “Power Source” this is the device that will determine how the trainer responds to your efforts. We recommend that our athletes use the power meter on their bikes for the power source. By doing this, we know that the data that we are receiving will be from a consistent device, whether you are indoors or outdoors. 

 

It may sound silly because most trainers, and power meters boast a +/- 1% accuracy, but we have seen variability of up to 10% in trainers of all brands and among the same brand when using the same power meter.