Episode 58: High Intensity Aerobic Training
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…and we’re back after a brief hiatus due to travel, training, and team camps!
With spring on the horizon we’re turning our training focus towards high intensity aerobic training as the 2021 race season draws near. In this episode we’re breaking down the key points of high intensity aerobic training to finish off our base build. First we establish the primary difference between low-intensity aerobic training vs. high-intensity aerobic training, the Oxidative energy system vs. the Glycolytic energy system, and the Glycolytic “sub-systems” of Aerobic Threshold, Vo2 Max, and Anaerobic Power.
Be sure to check out episode 57 to learn more about our testing protocol and determining your power numbers associated with these energy system durations.
Then we explain our, simple & repeatable, high-intensity interval training methodology. Our primary goal is to make the training highly adaptable by applying appropriate levels of stress to your body with the minimal effective dose of strain. Using our power duration zones (rather than a % of FTP), your heartrate monitor, and RPE we can better make effective progressions.
After that we share our FOUR cornerstone high-intensity interval workouts that we’ve used over the last decade that address the Anaerobic Threshold, Vo2 Max and Anaerobic Power systems of high-intensity aerobic training.
Finally to wrap up the show we discuss the burning question of “to ERG or not to ERG?” …listen in to discover the verdict!
SHOW REFERENCES
A big shoutout to Pressery for sponsoring our efforts over the last three year. Check out their new online ordering and cold-ship service at pressery.com. Use code WAITE10 to receive $10 off your order and/or your recurring subscription of delicious & nutritions bone broth and fresh noodle packs to fuel your training & recovery!
Our Strength & Mobility for Cyclist: 24-week At-Home Program is now available for download in the TrainHeroic Marketplace. Use code ATHOME25 to receive 25% off the purchase and start using the training app today!
Looking for assistance in dialing in your 2021 training? Check out our downloadable training plans on Training Peaks, or consider having us create a Custom Training Plan for you. See links below for more info…
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Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!
Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance.
Training Plans. We have training plans created to help you build your base fitness (Base Builder) and sharpen your racing fitness (Race Prep) with progressive training concepts to have you reach your peak performance. Our training plans are available via Training Peaks here: https://waiteendurance.com/stock-training-plans/
** Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com **
Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime! https://waiteendurance.com/training-plan-subscriptions/
Join our WE Development Programs. Join the junior XC mountain bike focused WE Devo Team from anywhere in the country with our new 8-month online training program building towards XC MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships!
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