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Move more of your body more often and in more interesting ways with the Get-Fit Guy! If you want to begin an exercise routine and don't know where to start, or if you've been working out for a while and aren't getting the results you want, Kevin Don will give you the tips you need to reach your fitness and movement goals. Get expert information on the latest fitness trends and advice on everything from toning your arms to running a 5K or simply building more movement into your day. With his ...
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OVERVIEW
"How long is this going to take?!" Everyone wants to know how long it takes for the training you do today to result in performance improvements you can see and feel on the road or trail. To find out, we called upon Tim Cusick, an elite coach and one of the data gurus behind TrainingPeaks WKO product. Together, Coach Adam Pulford and Tim explain how training stress leads to physiological strain, which causes fatigue and then adaptation. In this episode they look specifically at how quickly aerobic training results in measurable improvements in VO2 max, along with improvements in neuromuscular and metabolic processes.
Topics Covered In This Episode:
- Stress vs. Strain
- Two responses to training
- Neural vs metabolic vs cardiovascular adaptations to training
- Time to adaptation for aerobic system
- How VO2 max increases from Zone 2 training
- Why Time-Crunched Cyclists need some intensity during base training
- Cadence workouts during base training
Resources
- Tim at Basecamp: https://www.joinbasecamp.com/tim-cusick
- Tim on IG https://www.instagram.com/tim.cusick_coach/
- Stress vs Strain: Difference Between Stress and Strain - GeeksforGeeks https://www.geeksforgeeks.org/physics/difference-between-stress-and-strain/
Guest Bio:
Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader. Tim works with Olympians, world champions, and more, including Amber Neben and Rebecca Rusch. As a data analytics leader, Tim is an acknowledged expert in the field for endurance athletes. He is the TrainingPeaks WKO product leader,
codeveloper of WKO5, and Instructor: Advanced Training with Data. As an educator, Tim has presented at USA Cycling summits, TrainingPeaks Endurance Summits, TrainingPeaks University, and more. Tim is also the founder of BaseCamp, which is driven by Tim’s philosophy of bringing together the science of data and the art of coaching. His values-based approach focusing on shared vision and team building allows for the construction of dynamic and purposeful organization development.
HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform
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Website: trainright.com
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Chapters
1. Welcome And Guest Intro (00:00:00)
2. Tim’s Background In Coaching And Data (00:01:15)
3. Why A Four Part Mini Series (00:03:40)
4. Caveats: Variance Variables And Diminishing Returns (00:04:58)
5. Stress Versus Strain Explained (00:08:40)
6. Two Responses: Fatigue And Fitness (00:12:45)
7. What Adapts First And Why (00:17:20)
8. Aerobic Is Slow To Build Fast To Lose (00:21:05)
9. Weeks 0–6: Early Aerobic Changes (00:23:20)
10. Weeks 6–12: VO2 Max Without VO2 Intervals (00:27:40)
11. Progression Beyond Pure Zone Two (00:31:50)
12. Cadence Work And Neuromuscular Gains (00:35:20)
13. Practical Base One And Base Two Ranges (00:40:10)
14. Breaking The Zone Two Hype (00:44:00)
15. Modalities As Tools Not Dogma (00:47:50)
284 episodes
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