The Knowledge by Wahoo

Uphill vs. Flat Cycling: Exploring the Science Behind the Ride

Thu, 3 Aug 2023 17:04:56 +0000

Join Neal Henderson, Head of Wahoo Sports Science, and Dr. Jinger Gottschall, Director of Applied Research, as they explore the differences between flat and uphill cycling. They discuss the challenges of measuring variables in the lab, methods for studying uphill cycling, and the impact of factors like joint angles, muscle activation, and power output. Discover how resistance varies between flat and uphill cycling and the role of cadence and body position in optimizing performance. Gain valuable insights to enhance your cycling experience on this episode of The Knowledge Podcast by Wahoo.

The Power of Isometric Training: Unleashing Your Strength Potential

Fri, 14 Jul 2023 04:00:00 +0000

Welcome to The Knowledge Podcast by Wahoo, where fitness experts Jeff Hoobler and Dr. Jinger Gottschall unravel the mysteries of exercise science. In this episode, Jeff and Jinger take a deep dive into the world of isometric bodyweight training, shedding light on its often overlooked benefits. Isometric exercises, characterized by holding a position without muscle lengthening or shortening, can be a valuable addition to your fitness routine. Discover how isometric training can be an excellent starting point for beginners, a safe option for individuals with joint limitations or injuries, and a convenient solution for those without access to equipment. Jeff and Jinger share their research findings, revealing the surprising effectiveness of isometric training in improving strength endurance. They discuss the synergy between isometric and dynamic exercises and hint at the potential for combining them to create unique and challenging workouts. Tune in to learn how isometric training can help you achieve your fitness goals, no matter your circumstances. Prepare to be inspired and motivated to explore the power of isometric training in transforming your fitness journey.

Why Every Endurance Athlete Needs Sprint Training

eddie.rogers@wahoofitness.com (Neal Henderson, Jeff Hoobler, Eddie Rogers) — Wed, 5 Jul 2023 15:11:34 +0000

Join Neal Henderson and Jeff Hoobler in this episode of The Knowledge Podcast by Wahoo as they dive into the world of sprint training for endurance athletes. Understand the significance of incorporating sprinting into an athlete's regimen to optimize performance and improve rankings. Learn why sprint training is essential for all endurance athletes, regardless of their focus or event type. Discover the science behind muscle recruitment, efficiency, and neural connections that sprinting develops. Gain insights into managing rapid accelerations and short efforts for various terrains and cycling disciplines. Neal and Jeff provide valuable advice on developing coordination, speed, and torque to unleash peak power and enhance overall cycling ability. Whether you're a seasoned athlete or new to sprint training, this episode offers actionable tips and practical strategies to elevate your performance to new heights.

Unleashing the Power of the Brain: Mental Fatigue and Cycling Performance

eddie.rogers@wahoofitness.com (Dr. Jinger Gottschall, Mac Cassin, Eddie Rogers) — Fri, 23 Jun 2023 04:00:00 +0000

Join hosts Jinger Gottschall and Mac Cassin on The Knowledge Podcast by Wahoo as they explore the fascinating world of performance determination. From the physiological and biomechanical aspects to the often overlooked role of the brain, this podcast uncovers the factors that shape our performance in endurance exercise and high-intensity activities. Discover the psycho-biological model that explains mental fatigue and its impact on performance. Learn about the lobes of the brain, such as the parietal and frontal lobes, and how they influence our ability to regulate exertion. Delve into the measurement of brain activity and neural efficiency during exercise, uncovering the latest research and insights. Get ready to optimize your performance and unlock your full potential with The Knowledge Podcast by Wahoo.

The Science of Lunges for Cyclists: Strengthening and Lengthening Lower Body Muscles

eddie.rogers@wahoofitness.com (Dr. Jinger Gottschall, Eddie Rogers) — Fri, 9 Jun 2023 20:46:42 +0000

In this episode, Dr. Jinger Gottschall, Director of Sports Science Research, dives deep into the world of lunges with her guest The Knowledge Producer and Creator Eddie Rogers. Dr. Gottschall shares her passion for lunges and discusses their importance for strength, mobility, and flexibility, specifically for cyclists. She begins by explaining the muscle activation involved in the cycling pedal stroke and highlights how lunges can activate all the relevant muscle groups.

The episode covers various types of lunges, starting with Static Lunges, where Dr. Gottschall emphasizes the importance of proper form and positioning to protect the knees and maximize muscle activation. She then introduces Dynamic Lunges, both forward and backward stepping variations, providing insightful guidance on correct form and the benefits of each type. However, she advises against forward-stepping lunges due to the potential strain on the knees and suggests backward-stepping lunges as the optimal choice.

Dr. Gottschall also addresses the infamous curtsy lunge, sharing her strong opinions about its potential risks and minimal muscle activation compared to other lunge variations. Instead, she encourages listeners to focus on the safe and effective options she recommends.

In addition to strength training, Dr. Gottschall explores how lunges can be used for flexibility. She guides Eddie through a series of lunge-based stretches, including hip flexor stretches, lunge twists, hamstring stretches, and quad stretches, all performed from different lunge positions.

You will gain valuable insights into incorporating lunges into your training routines, understanding proper form, and maximizing the benefits of this premier exercise for cyclists. So, join Dr. Jinger Gottschall and Eddie Rogers on The Knowledge Podcast to enhance your endurance training with the power of lunges.

The Art of Bike Fitting: Optimizing Comfort and Performance

eddie.rogers@wahoofitness.com (Jeff Hoobler, Neal Henderson, Eddie Rogers) — Fri, 26 May 2023 04:00:00 +0000

Welcome to The Knowledge Podcast by Wahoo! In this episode, we delve into the intricacies of bike fitting, exploring how mobility and strength directly impact the perfect bike fit. Join your host, Neal Henderson and Jeff Hoobler as they uncover the secrets to achieving a functional and tailored bike fit that goes beyond the basics.

We start by discussing the fundamental elements you're likely familiar with, such as adjusting the bike and equipment, including contact points like handlebars, saddle, shoes, and pedals. But we go beyond the surface, exploring the nuances of crank length adjustment based on torque, speed, and riding position requirements.

However, the story doesn't end there. To truly understand the rider's needs, we emphasize the importance of interviewing the rider and considering factors like purpose, riding style, event length, skill level, and individual attributes like size, strengths, weaknesses, and injuries.

We then dive into the specific demands and expectations of different cycling disciplines, comparing the needs of road and time trial riders to those of off-road enthusiasts. We explore how steady efforts, repetitive movements, low cadence starts, high torque sprints, lateral agility, core stability, and upper body strength all play vital roles in different riding styles.

Furthermore, we examine the impact of mobility and strength on-bike fit. From cervical mobility and posterior chain strength for road and time trial riders to rotational movements, upper body strength, and core stability for mountain bikers and off-road cyclists, we analyze how these factors affect positioning on the bike.

To ensure optimal bike fit, we discuss the process of assessing and addressing limitations, imbalances, weaknesses, and injuries. By strategically adjusting the bike to manage these factors, incorporating strength, mobility, yoga, and flexibility training, and scheduling regular fit check-ups, riders can achieve their best performance and prevent discomfort and injuries.

Join us on this educational journey as we unlock the secrets of bike fitting and equip you with the knowledge to optimize your comfort and performance on the road or trail.

Conquering the Mountains - The Science of Climbing

eddie.rogers@wahoofitness.com (Neal Henderson, Jeff Hoobler, Eddie Rogers) — Fri, 12 May 2023 04:00:00 +0000

In this episode of The Knowledge Podcast by Wahoo, host Neal Henderson and Jeff Hoobler dive into the extreme demands of the Giro d'Italia, one of the most grueling grand tours in cycling. With over 51,000 meters of climbing over 21 stages, including three days with over 5,000 meters of climbing each, the Giro is notorious for being brutal and unpredictable. The hosts discuss the science of climbing, including the rate of vertical ascent and how it correlates with watts/kg, as well as the challenges of time trialing in uphill conditions, known as climb trialing. They also explore how the body responds to the demands of the race over a 3-week period, and offer insights into how cyclists can maximize their performance on the climbs. Don't miss this fascinating discussion on the science behind conquering the mountains in the Giro d'Italia.

The Science of Fun w/ Neal Henderson

eddie.rogers@wahoofitness.com (Neal Henderson, Eddie Rogers) — Fri, 5 May 2023 00:00:00 +0000

In this episode, host Neal Henderson dives into the world of structured training and how to make it not only effective but also fun.

We all have busy lives and it can be challenging to fit in regular workouts. Neal shares some practical tips on how to realistically plan and schedule workouts, including how to make the most of weekends and combining cycling with family time. He also emphasizes the importance of having a routine while maintaining flexibility and not being too rigid.

Accountability and motivation can be enhanced by joining group rides or virtual rides, and Neal shares how he uses his training log and goals to stay on track. But structured training doesn't have to be all serious and no fun! Neal shares some playful ways to add a competitive element to workouts, such as Strava segments and bike computer games.

And last but not least, Neal reminds us that riding should be enjoyable, and he shares some ways to have fun on your bike, including riding with friends and family, going for a leisurely ride without data, and taking the focus off of performance metrics.

Join us for this engaging and informative episode as we learn how to optimize structured training for fitness and fun.

The Keys to Successful Endurance Training: Consistency, Purpose, Progression, and Recovery

eddie.rogers@wahoofitness.com (Neal Henderson, Jeff Hoobler, Eddie Rogers) — Fri, 28 Apr 2023 04:00:00 +0000

In this episode of "The Knowledge Podcast by Wahoo," Jeff Hoobler and Neal Henderson discuss the four key elements of successful endurance training - consistency, purpose, progression, and recovery. Without consistency, your body won't adapt and improve over time. Purpose refers to having a clear understanding of what you want to achieve with your training, and setting specific, measurable, achievable, and time-bound goals to stay motivated and focused. Progression means gradually increasing the demands of your training over time, but doing so in a gradual and safe manner. Finally, recovery is essential to prevent injury and burnout. Jeff and Neal provide examples of how to progress your training effectively and explain why discipline is crucial in following your workout goals. Listen to this episode to learn how to achieve your endurance training goals successfully.

Watch the Video version of this Podcast here: The Knowledge Podcast by Wahoo

**Learn more:**

https://www.wahoofitness.com/blog/road-off-road-elemnt-roam-expands-turn-turn-guidance/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-riding-at-altitude-part-1-what-to-expect-and-how-to-manage/20586

It's 12 O' Clock Somewhere! - Energy Drink Happy Hour

Fri, 21 Apr 2023 20:14:12 +0000

Welcome to The Knowledge Podcast by Wahoo, where we provide you with the latest research and insights on sports nutrition. In this episode, we’re discussing our position on energy drinks and energy shots. Energy drinks are pre-packaged functional beverages, while energy shots are a more concentrated version. Both are formulated to enhance and support exercise performance when consumed just prior to exercise.

Studies have shown that caffeine is the most effective ergogenic nutrient for enhancing physical and mental performance and are present in all energy drinks and energy shots. Other ergogenic nutrients include ginseng, guarana, and taurine, which can enhance physical performance, mental focus, and alertness, and can help reduce anxiety and nervousness caused by caffeine.

However, it’s essential to note that these products can have adverse effects on certain populations, such as adolescents, pregnant women, and those with pre-existing medical conditions. Additionally, energy drinks and energy shots can contain a long list of additives, including B vitamins, vitamin C, vitamin A, and vitamin D. While these vitamins are essential for the energy-producing pathways of the body, their effects on physical performance have yet to be determined.

Join us as we discuss the primary qualities of each additive and delve into the potential benefits and risks of consuming energy drinks and energy shots before exercise. Stay tuned to The Knowledge Podcast by Wahoo for more insights on sports nutrition.

**Learn more:**

https://www.wahoofitness.com/blog/5-trail-foods-for-a-better-bike-ride/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-riding-at-altitude-part-1-what-to-expect-and-how-to-manage/20586

Mentioned Episode!

https://the-knowledge-by-wahoo-sports-science.simplecast.com/episodes/part-1-fueling

https://the-knowledge-by-wahoo-sports-science.simplecast.com/episodes/part-2-fueling-during

https://the-knowledge-by-wahoo-sports-science.simplecast.com/episodes/fueling-part-3-post

Ready, Set, Go Outside! - Tips for Transitioning Your Cycling Training Outdoors

eddie.rogers@wahoofitness.com (Neal Henderson, Jeff Hoobler, Eddie Rogers) — Fri, 7 Apr 2023 04:00:00 +0000

In this episode of The Knowledge Podcast by Wahoo, host Neal Henderson and Jeff Hoobler share valuable insights on how to transition your cycling training back to the great outdoors. From ensuring your bike and equipment are safe and ready to ride, to brushing up on your riding skills, matching your workouts with terrain, and most importantly, having fun. Neal and Jeff will also discuss how to take advantage of Wahoo's indoor SYSTM workouts by adding them to your outdoor rides using a Wahoo bike computer. Whether you are a seasoned pro or a beginner, these tips will help you make the most out of your outdoor cycling training. Tune in to learn more!

Carbs, Water, and Bicarb: To Load or Not to Load… that is the question!

eddie.rogers@wahoofitness.com (Dr. Jinger Gottschall, Mac Cassin, Eddie Rogers) — Fri, 24 Mar 2023 04:00:00 +0000

In this episode of The Knowledge Podcast by Wahoo, hosts Jinger Gottschall and Mac Cassin explore the age-old question of whether to load or not to load on carbs, water, and bicarb before exercise. They discuss the benefits and limitations of carbohydrate-loading, including how it can increase both muscle and liver glycogen, essential fuel stores for sustained high-intensity exercise. Jinger and Mac also examine the role of water in preventing dehydration and how pre-exercise hyperhydration can improve endurance capacity. Additionally, they discuss the use of sodium citrate and sodium bicarbonate in increasing plasma volume and delaying exhaustion during high-intensity exercise. Tune in to discover the latest research on these strategies and decide for yourself whether loading up is the way to go!

From Soreness to Success: Mastering Strength Training for Optimal Performance

eddie.rogers@wahoofitness.com (Jeff Hoobler, Mac Cassin, Eddy Rogers) — Fri, 17 Mar 2023 04:00:00 +0000

In this episode, Jeff and Mac will debunk the myth that concurrent resistance and endurance training can't be done. They will also explain why strength training is no longer just an "off-season" component, and how varying the intensity and focus based on the time of year can lead to better gains.

To get the most out of your strength training, Jeff and Mac will provide insights on the key movements, auxiliary exercises, and discipline-specific components that you should incorporate. They will also share tips on how to adjust your strength training components during the season to optimize your performance.

Whether you're a beginner or a seasoned athlete, you'll learn the importance of quality over quantity, coordination and timing, and effort rating, you'll enjoy every minute of this podcast as you master strength training for optimal performance.

Top Three Nutrition Mistakes to Avoid During Endurance Rides

eddie.rogers@wahoofitness.com (Dr. Jinger Gottschall, Mac Cassin, Eddie Rogers) — Fri, 10 Mar 2023 05:00:00 +0000

Join Mac and Jinger in this episode of The Knowledge as they discuss the top three nutrition mistakes to avoid during long training rides or races. Drawing from their personal experiences, they share tips on how to properly fuel your body before, during, and after endurance rides. They emphasize the importance of having a nutrition plan for long rides, the ideal amount and type of carbohydrates and protein to consume during the ride, and the right food choices after the ride to decrease injury risks and improve muscle recovery. They also explore the benefits of dietary supplements and the pitfalls of trying something new before or during a ride. Tune in to learn from their valuable insights and practical advice!

Finding Balance: Navigating Work, Training, and Life with Sophie Linn

eddie.rogers@wahoofitness.com (Sophie Linn, Neal Henderson, Eddie Rogers) — Thu, 2 Mar 2023 22:07:58 +0000

Join us for a special episode of The Knowledge Podcast by Wahoo, where we dive into the topic of work-life balance. Our hosts, Neal Henderson, head of Wahoo Sports Science, and Sophie Linn, designer at Wahoo, share their personal experiences and insights on how they manage to balance work, training, and racing while still enjoying life. We discuss the benefits and challenges of pursuing both professional sports and a full-time career, as well as practical tips on how to detach from work and sports.

Check out @sirwilliethewiener here to become a super fan!

The Pose-itive Side of Yoga: Styles, Benefits, and Recent Research with Dr. Jinger Gottschall

eddie.rogers@wahoofitness.com (Dr. Jinger Gottschall, Eddie Rogers) — Thu, 23 Feb 2023 21:26:14 +0000

In this episode of The Knowledge Podcast by Wahoo, Dr. Jinger Gottschall, Director of Sports Science Research, explores the benefits of yoga beyond the physical aspects. With a brief history and potential purposes for various poses and styles, Dr. Gottschall breaks down six popular yoga styles, including their unique characteristics and benefits. Recent research on the effects of yoga on functional movement patterns, mindfulness, cardiorespiratory endurance, and brain health is also discussed. Dr. Gottschall also shares four poses for cyclists and offers some helpful tips for practicing yoga, such as going at your own pace and focusing on your breath. Tune in to this informative episode to learn about the pose-itive side of yoga and how it can enhance your overall well-being.

Going the Distance - The Impact of Loaded Strength on Endurance Athletes Part 2 Strength

eddie.rogers@wahoofitness.com (Jeff Hoobler, Neal Henderson, Eddie Rogers) — Thu, 16 Feb 2023 22:43:51 +0000

Thank you for supporting The Davis Phinney Foundation through The Wahooligan Tour.

Click HERE to Donate! DPF Wahooligan Tour

Welcome to another episode of The Knowledge Podcast by Wahoo. In this episode, titled "Going the Distance: The Impact of Loaded Strength on Endurance Athletes," Part 2 Strength, Host Jeff Hoobler, Senior Strength Research Scientist, and Neal Henderson, Head of Wahoo Sports Science, continue their discussion on strength training for endurance athletes.

In Part 1, Dr. J and Jeff talked about strength training from a broad perspective, covering key terms associated with strength, as well as how these various mechanisms fit together in a session. In Part 2, Neal and Jeff delve into the importance of loaded strength for everyone, including endurance athletes, and how to apply it smartly to your endurance training.

Neal and Jeff share their extensive backgrounds in strength and conditioning and discuss why strength is a potent training stimulus, how it can be used to address force, speed, and power, and the added values of loaded strength training, such as increasing the integrity of connective tissue beyond the muscle, increasing bone density, and eliciting beneficial hormonal responses.

They also discuss the concept of "progressive overload," and key movements for loaded strength sessions, including push, pull, hinge, squat, press, rotary stability, and auxiliary exercises, with a focus on supporting the skeleton and real-life movements.

The Wahooligan TOur!

Taking you beyond the borders of Sufferlandria into the world of Wahoo X, this 7-day event will see you ride over 8 hours indoors testing your mental toughness and physical limits — all to benefit the @davisphinneyfnd and their quest to help people with Parkinson’s live well today.

Formerly the Tour of Sufferlandria, the expanded Wahooligan Tour features stages across Wahoo SYSTM and Wahoo RGT, welcoming more riders to take on the challenge and raise more money for the Davis Phinney Foundation than ever before. Participants have raised over one and a half million dollars since the first Tour began in 2013! 👏

Donate now through link

The Mechanics of Muscle: A Deep Dive into Strength Training

Wed, 8 Feb 2023 22:46:32 +0000

The Mechanics of Muscle: A Deep Dive into Strength Training" is part 1 of a 3-part series that explores the science behind strength training and the mechanisms that drive muscle growth. Coach Jeff Hoobler and Dr. Jinger Gottschall explore the science and mechanics behind strength training, delving into topics such as muscle physiology, exercise biochemistry, and the latest research in the field. Whether you're a seasoned endurance athlete or just starting to build your strength, this series will give you a deeper understanding of the mechanics of muscle and help you optimize your strength training routine for maximum results. So, come along for the ride as we take a scientific journey into the world of strength training and discover the secrets to unlocking your full athletic potential.

The Wahooligan TOur!

Donate now through link

**Learn more:**

https://www.wahoofitness.com/blog/strength-training-triathletes/https://www.wahoofitness.com/blog/strength-training-triathletes/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-the-mechanics-of-muscle-a-deep-dive-into-strength-training/21625/1

"Fueling the Ride: A Weight Loss Journey for Cyclists"

Thu, 26 Jan 2023 17:47:59 +0000

The Wahooligan TOur!

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Dr. Jinger Gottschall and Coach Jeff Hoobler dive into the world of cycling nutrition and weight loss. In this week's episode, they will be discussing the latest research and strategies for fueling your body to lose weight and perform at your best while cycling. From understanding macronutrients to meal planning and supplementation, Jinger and Jeff will share their own personal experiences and insights to give listeners actionable tips and strategies for their weight loss journey. Join us every week as we navigate the world of cycling nutrition and help listeners make sustainable changes for a healthier and happier ride.

**Learn more:**

https://www.wahoofitness.com/blog/best-nutrition-for-race-day-performance/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-fueling-the-ride-a-weight-loss-journey-for-cyclists/21378

Biting Off More Than You Can Chew

Tue, 17 Jan 2023 16:26:56 +0000

The Wahooligan TOur!

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Welcome to the latest episode of the Knowledge by Wahoo podcast where we discuss the fine art of goal setting. This week, we'll be asking the question: Can you set a goal that's too big, too many, too intense, or too challenging? In other words, are you biting off more than you can chew?

Remember to be specific about your goals and make sure they're measurable. Don't be afraid to set big goals, just make sure they're achievable. Set a deadline for yourself and don't forget to give yourself a pat on the back when you reach them. And remember, if all else fails, just yell at yourself "You stupid idiot!"

Switch it up - How riding off-road helps you get faster on the road

eddie.rogers@wahoofitness.com (Mac Cassin, Jeff Hoobler, Eddie Rogers) — Fri, 30 Dec 2022 05:00:00 +0000

Just in time for the holidays! The proper number of bikes to own is one more than your currently have. In this final episode of 2022 Coach Mac Cassin and Coach Jeff Hoobler bring the fun back with Switching it up! How riding off-road, on the trail, pump track, or even on a unicycle can improve your overall skill level if your main discipline is road riding and racing. So go out and switch it up next year and try something out of your wheelhouse.

**Learn more:**

https://www.wahoofitness.com/blog/cyclocross_skills_clinic/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-riding-at-altitude-part-1-what-to-expect-and-how-to-manage/20586

You're Not My Type! How do fiber types help define your rider type

eddie.rogers@wahoofitness.com (Dr. Jinger Gottchall, Jeff Hoobler, Eddie Rogers) — Fri, 23 Dec 2022 05:00:00 +0000

"You never know when you're going to come to a three-up sprint out of a breakaway. And if you haven't been doing this stuff, you might as well just sit up and watch from behind. - Jeff Hoobler "

In this episode of The Knowledge Podcast Coach Jeff Hoobler and Dr. Jinger Gottchall talk about muscle fiber types and how your personal muscle fiber matrix may influence your rider type. Learn the difference between slow twitch and fast twitch muscle fibers and how to implement "Above Threshold" training technics can help to improve your performance.

Riding at Altitude Part 2 - What to Expect and How to Manage

eddie.rogers@wahoofitness.com (Mac Cassin, Eddie Rogers, Dr. Jinger Gottschall) — Fri, 16 Dec 2022 05:00:00 +0000

What is the best way to train when it comes to Altitude? Live high, train low? Live low and race high? In Part 2 of our Riding at Altitude series, Coach Mac and Dr. Jinger discuss nutrition and training applications to help you maximize your power and speed outputs while racing and training at any altitude. And why building a DIY barometric chamber might not be the best idea. All this and more on this episode of The Knowledge Podcast by Wahoo.

**Learn more:**

https://www.wahoofitness.com/blog/the-difference-between-how-the-pros-climb-in-the-tour-de-france-and-how-amateurs-should-tackle-long-climbs/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-riding-at-altitude-part-1-what-to-expect-and-how-to-manage/20586

Mentioned Episode!

https://the-knowledge-by-wahoo-sports-science.simplecast.com/episodes/part-1-fueling

https://the-knowledge-by-wahoo-sports-science.simplecast.com/episodes/part-2-fueling-during

https://the-knowledge-by-wahoo-sports-science.simplecast.com/episodes/fueling-part-3-post

Riding at Altitude Part 1 - What to Expect and How to Manage

eddie.rogers@wahoofitness.com (Dr. Jinger Gottschall, Mac Cassin, Eddie Rogers) — Wed, 7 Dec 2022 05:00:00 +0000

Live High and Train Low? In this episode hosts Dr. Jinger Gottschall and Mac Cassin dive into the basics of altitude. The Definition, long-term and short-term responses, submaximal and maximum intensities. And then finally, a few strategies for training. From Sea Level to the Death Zone we help you understand Altitude in order to train and race effectively. Enjoy it! It's Nice!

**Learn more:**

https://www.wahoofitness.com/blog/the-difference-between-how-the-pros-climb-in-the-tour-de-france-and-how-amateurs-should-tackle-long-climbs/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-riding-at-altitude-part-1-what-to-expect-and-how-to-manage/20586

Understanding 4DP Pt. 4: Functional Threshold Power (FTP)

eddie.rogers@wahoofitness.com (Eddie Rogers, Mac Cassin, Neal Henderson) — Thu, 24 Nov 2022 05:00:00 +0000

This is a must-listen for anyone serious about getting faster. Sure, you’ll hear why Neal loves going hard for an hour and why Mac feels you should think about 4DP like a cupcake. But, more importantly, they break through all the hype on FTP, explore what’s wrong with most standard FTP tests, and why not everyone’s FTP works the same way. They also explain why FTP is great for setting targets for recovery and endurance - but NOT for high-intensity work — and what understanding your FTP relative to your MAP, AC and NM tell you about your potential for improvement.

**Learn more:**

https://www.wahoofitness.com/blog/going-beyond-threshold-power-the-systm-4dp-profile/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-understanding-4dp-pt-4-functional-threshold-power-ftp/20585

How to Train in the Cold

Mon, 21 Nov 2022 17:59:17 +0000

Of course, you'd rather train inside when it's cold outside (right?), but sometimes you can't avoid it. Jeff and Jinger explain the physiological effects of training in the cold and share their top tips for training when the temperature drops. From cold habituation to keeping warm and staying properly fuelled, you'll get the Knowledge you need for effective cold-weather rides.

**Learn more:**

https://www.wahoofitness.com/blog/how-to-get-and-keep-that-winter-motivation/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-how-to-train-in-the-cold/20359

Understanding 4DP Pt 3: Maximal Aerobic Power (MAP)

eddie.rogers@wahoofitness.com (Neal Henderson, Mac Cassin, Eddie Rogers) — Wed, 16 Nov 2022 17:26:07 +0000

Want to improve your FTP? Then you better start focusing on your MAP (Maximal Aerobic Power). After exploring the science of MAP, including why you ought to choose your parents well, Neal and Mac explain why this aspect of your 4DP delivers such fantastic rewards when you work on developing it. To help you get started on that, they also share some of their favorite SYSTM workouts for building MAP. Nine Hammers or Rue the Day, anyone?

**Learn more:**

https://www.wahoofitness.com/blog/why_focusing_on_ftp-is_making_you_slower/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-understanding-4dp-pt-3-maximal-aerobic-power/20294

Understanding 4DP Pt 2: Anaerobic Capacity (AC)

eddie.rogers@wahoofitness.com (Neal Henderson, Mac Cassin, Eddie Rogers) — Wed, 9 Nov 2022 18:15:48 +0000

If you’ve done the 1-minute test at the end of our 4DP fitness test, Full Frontal, you know what digging deep into your Anaerobic Capacity feels like. And you can think of your Anaerobic Capacity — your ability to attack, surge, close gaps…and do those things over and over — like a battery. The bigger it is, and the faster you can recharge it, the faster and more powerful you will be. Neal and Mac explain what AC is about, why you need more of it, and which of the sessions in SYSTM will help you get it.

**Learn more:**

https://www.wahoofitness.com/blog/best-nutrition-for-race-day-performance/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-understanding-4dp-pt-2-anaerobic/20205

Understanding 4DP Pt 1: Neuromuscular Power (NM)

eddie.rogers@wahoofitness.com (Buttons, Neal Henderson, Mac Cassin) — Fri, 14 Oct 2022 15:48:55 +0000

Most cyclists think Neuromuscular Power is only relevant for sprinters. But in this episode, Neal and Mac break down the myths around NM, examine why neuromuscular coordination drives your efficiency at all effort levels, and explain how sprint training, cadence builds and other drills will make you both a faster and more complete athlete.

**Learn more:**

https://www.wahoofitness.com/blog/best-nutrition-for-race-day-performance/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-episode-understanding-4dp-pt-1-neuromuscular-power/19943

Legal Performance Enhancing Supplements that Might or Might Not Work - Part 4

Fri, 7 Oct 2022 04:00:00 +0000

The world of supplements is full of amazing - and dubious - claims. And in this episode, Neal and Jinger look at some popular supplements which haven't been proven by science to actually work. From HMB to Ketones to CBD to fish oil and more, they give you the knowledge you need to make better decisions about what you put in your body.

**Learn more:**

https://www.wahoofitness.com/blog/best-nutrition-for-race-day-performance/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-episode-legal-performance-enhancing-supplements-that-might-or-might-not-work-part-4/19942

Legal Performance Enhancing Supplements that Actually Work Part 3 - Caffeine

Fri, 30 Sep 2022 04:00:00 +0000

In the third of our four-part legal supplement series, Jeff and Jinger discuss the proven science behind Caffeine. You’ll learn what it does to you, how much you might want to take, how long the potential benefits last, and what to watch out for. And did you know it might help you burn fat more efficiently? All that and more in this episode of The Knowledge.

**Learn more:**

https://www.wahoofitness.com/blog/best-nutrition-for-race-day-performance/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-episode-part-3-caffeine-legal-performance-enhancing-supplements-that-actually-work-part-3-caffeine/19941

Legal Performance Enhancing Supplements that Actually Work - Part 2

eddie.rogers@wahoofitness.com (Dr. Jinger Gottschall, Mac Cassin, Eddie Rogers) — Fri, 23 Sep 2022 04:00:00 +0000

The world of supplements is full of amazing - and dubious - claims. It can all be pretty confusing. So in this second of our four-part series, Mac and Jinger discuss the proven science behind Creatine and Beta-Alanine. You’ll learn what they’re good for, how and why to use them, and who can expect the most benefit from them. Oh — and if you’re vegetarian or vegan, you should pay particular attention to this episode!

**Learn more:**

https://www.wahoofitness.com/blog/best-nutrition-for-race-day-performance/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-part-2-legal-performance-enhancing-supplements-that-actually-work/19701

Legal Performance Enhancing Supplements that Actually Work - Part 1

eddie.rogers@wahoofitness.com (Dr. Jinger Gottschall, Mac Cassin, Eddie Rogers) — Fri, 23 Sep 2022 04:00:00 +0000

The world of supplements is full of amazing - and dubious - claims. It can all be pretty confusing. So in this first of our four-part series, Mac and Jinger discuss the proven science behind Nitrate and Sodium Bicarbonate. You’ll learn what they’re good for, how and why to use them, and who can expect the most benefit from them. Oh — and why you might not want to use mouthwash before drinking that beet juice.

**Learn more:**

https://www.wahoofitness.com/blog/best-nutrition-for-race-day-performance/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-legal-performance-enhancing-supplements-that-actually-work-part-1/19670

Pre-Race Anxiety: Why You Get it and How To Use It

eddie.rogers@wahoofitness.com (Mac Cassin, Eddie Rogers, Neal Henderson) — Fri, 16 Sep 2022 04:00:00 +0000

Whether it’s the world championships or your local village time trial, it’s perfectly normal to be anxious before a big event. But can you use that to your advantage? Neal and Mac examine the physiological and psychological factors that make you feel nervous when you have to perform. With that understanding, they then go through a series of specific techniques you can use to help you manage and channel that energy in the right direction.

**Learn more:**

https://www.wahoofitness.com/blog/how-to-use-positive-self-talk-to-boost-performance/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-pre-race-anxiety-why-you-get-it-and-how-to-use-it/19595

Critical Cycling and Strength Techniques for Knee Health

Fri, 9 Sep 2022 15:31:19 +0000

Jeff and Dr. J are back again with some fun facts about knee health. They will discuss in this episode the three primary things that they want you to walk away with. #1 an understanding of the knee anatomy, and biomechanics. #2 the importance of setting your bike up correctly. And #3 cycling techniques as well as strength exercises that you can do without any equipment to maintain knee health, improve it, and keep them happy.

**Learn more:**

https://www.wahoofitness.com/blog/cycling-knee-pain-pedal-solutions-common-knee-issues/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-critical-cycling-and-strength-techniques-for-knee-health/19509

Workouts to Help You Climb Faster

eddie.rogers@wahoofitness.com (Buttons, Neal Henderson, Jeff Hoobler) — Fri, 2 Sep 2022 04:00:00 +0000

No matter who you are, you can climb more quickly. In this episode, Neal and Jeff look at the physiological demands of climbing and why it’s about a lot more than a steady state effort. After discussing broad workout types to get you up hills faster, they recommend specific SYSTM workouts based on the types of climbs you’re targeting. They also look at how to use virtual climbs on RGT to experiment with gearing, how body position on climbs changes muscle engagement and how cadence plays a role in climbing speed.

**Learn more:**

https://www.wahoofitness.com/blog/the-difference-between-how-the-pros-climb-in-the-tour-de-france-and-how-amateurs-should-tackle-long-climbs/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-workouts-to-help-you-climb-faster/19446

Techniques to improve breathing efficiency

eddie.rogers@wahoofitness.com (Mac Cassin, Jeff Hoobler, Buttons) — Thu, 25 Aug 2022 16:13:52 +0000

Mac and Jeff look at how breathing works, why kids and animals are the only ones who really breathe properly, and why you’re probably not breathing as efficiently as you could be. After taking you through a breathing exercise to help you get a better sense of how you breathe, they share some thoughts and tools that can help you improve your breathing efficiency.

**Learn more:**

https://www.wahoofitness.com/blog/by-the-numbers-what-is-vo2-max/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-techniques-to-improve-breathing-efficiency/19399

Answering your questions from the Wahoo X Forum

eddie.rogers@wahoofitness.com (Neal Henderson, Mac Cassin, Buttons) — Fri, 19 Aug 2022 04:00:00 +0000

We asked you what questions you had for our Sports Science team and you sent them in by the truckload. So Neal and Mac picked out some of their favorites, sat down, and share the Knowledge you need to make the best decisions about your training.

Whether to pick a three/one or two/one training plan structure

How to get back into a training plan when you’ve missed a week or more

Whether the sport you did when you were young have an impact on your cycling later in life

How to reduce or prevent lower back pain

How, when (and when not) to modify a workout when you’re feeling good or bad

The best training for weight loss

Why workouts without, say, specific AC or MAP targets can still drive MAP improvements

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-friday-knowledge-episode-answering-your-questions-from-the-wahoo-x-forum/19360

Hot Stuff: How to train and race in the heat

eddie.rogers@wahoofitness.com (Dr. Jinger Gottschall, Mac Cassin) — Mon, 15 Aug 2022 04:00:00 +0000

It’s not easy to be at your best when temperatures are high. Mac and Jinger share some of their favorite strategies to prepare for, perform in and recover from those extremely hot days. Whether it's heat acclimatization training or why you should stuff an ice sock under your jersey, you’ll learn the science behind the techniques and which might be best for you.

**Learn more:**

https://www.wahoofitness.com/blog/everything-know-heart-rate-training/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

Cycling in Rwanda and the Adrien Niyonshuti Cycling Academy

eddie.rogers@wahoofitness.com (Neal Henderson, Jeff Hoobler, Buttons) — Thu, 11 Aug 2022 16:24:27 +0000

In this special episode, Neal and Jeff talk to Adrian and Hubert from the Adrien Niyonshuti Cycling Academy which is driving for more inclusivity in cycling and creating new opportunities for African-band riders. Together they explore the challenges facing these athletes, how technology is helping them close the gap to traditional cycling nations, the pathways they're creating for young athletes, and why cycling is exploding on the continent as they get ready to host the Road World Championships in 2025.

**Learn more:**

https://www.wahoofitness.com/blog/ask-experts-train-hills/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/special-episode-50-african-cycling-the-amani-project/19307

Understanding Resting Heart Rate and Heart Rate Variability (HRV)

eddie.rogers@wahoofitness.com (Dr. Jinger Gottschall, Mac Cassin, Buttons) — Thu, 4 Aug 2022 17:12:55 +0000

As endurance athletes, we're used to monitoring our heart rate while we're working out. But our heart rate at rest - and the variability between beats - can tell us a lot about how well that training is working. Mac and Ginger go deep into the science so you know what to pay attention to and why, when you're ready for more work and when it's time to back off.

**Learn more:**

https://www.wahoofitness.com/blog/everything-know-heart-rate-training/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-understanding-resting-heart-rate-and-heart-rate-variability-hrv/19259

Why Winning Sprints Takes (much) more than Sprinting

eddie.rogers@wahoofitness.com (Jeff Hoobler, Neal Henderson) — Tue, 26 Jul 2022 16:41:02 +0000

There’s more to winning field sprints than having incredible peak power numbers. Neal and Jeff break down the skills, power, and speed to be a great sprinter, from understanding the demands of the course, positioning in the pack, how to ride climbs and descents, managing your team’s effort and why five-minute power (MAP) matters so much to get into the best position for victory.

Open The Road by Wahoo

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-why-winning-sprints-takes-much-more-than-sprinting/19201

Climbing: The difference between the Pros and You

eddie.rogers@wahoofitness.com (Buttons, Neal Henderson, Mac Cassin) — Tue, 19 Jul 2022 04:00:00 +0000

The way the pros race up mountains is quite dramatic — and specific to race situations. Neal and Mac explain the tactics of climbing in professional racing while offering their top tips to get you to the top of your local climb faster than ever before.

**Learn more:**

https://www.wahoofitness.com/blog/ask-experts-hill-climbing-101/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-climbing-the-difference-between-the-pros-and-you/19080

A Brief History of Women's Bike Racing

eddie.rogers@wahoofitness.com (Dr. Jinger Gottschall, Buttons, Neal Henderson) — Tue, 12 Jul 2022 04:00:00 +0000

With the women's Tour de France quickly approaching, Neal, and Jinger take a look at the history of women's cycling, the myths which kept women from competition, the struggle for equality, and, finally, why they're so excited about the future of the sport.

**Learn more:**

https://www.wahoofitness.com/blog/debunking-training-menstrual-cycle/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/newest-knowledge-episode-a-brief-history-of-womens-bike-racing/19029

What it takes to ride a Grand Tour

eddie.rogers@wahoofitness.com (Mac Cassin, Buttons, Neal Henderson) — Mon, 4 Jul 2022 18:31:17 +0000

90 hours at over 40kph. Decreases in bone density. Dynamic calculations on time cuts. Dramatic maximum heart rate drops. More than 5,000 calories a day. Completing a Grand Tour is tough and our sports science team of Neal Henderson and Mac Cassin dive deep into the details -- interrupted only by a few colorful stories -- to help you understand what it really takes.

**Learn more:**

https://www.wahoofitness.com/blog/numbers-takes-race-grand-tour/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-what-it-takes-to-ride-a-grand-tour/19028

Get Off Your Bike: The Benefits of Year-round Cross Training

eddie.rogers@wahoofitness.com (Mac Cassin, Jeff Hoobler) — Tue, 21 Jun 2022 04:00:00 +0000

One of the best ways to get better on the bike is to get off the bike. And while cross-training is expected in the off-season, we tend to drop it once we can spend more time outside on our bikes. Wahoo Sports Scientists Mac and Jeff discuss why you should keep cross-training year-round, examining the apparent benefits of doing so but also helping you identify the best activities for you, whether running, yoga, golf, or even pickleball.

**Learn more:**

https://www.wahoofitness.com/blog/definitive-guide-cross-training-cyclists/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-post-get-off-your-bike-the-benefits-of-year-round-cross-training/19027

Intermittent Fasting: Does it work for athletes like you?

eddie.rogers@wahoofitness.com (Buttons, Dr. Jinger Gottschall, Mac Cassin) — Tue, 14 Jun 2022 16:27:10 +0000

Intermittent Fasting has become one of the most popular nutrition topics in endurance sports over the last few years. Our Sports Science team dives deep into the research to find out what works, what doesn’t, and what questions you should answer before determining whether to incorporate fasting into your training.

**Learn more:**

https://www.wahoofitness.com/blog/ask-experts-understanding-calories/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-intermittent-fasting-does-it-work-for-athletes-like-you/18783

Preparing for Gravel Events

eddie.rogers@wahoofitness.com (Buttons, Neal Henderson, Jeff Hoobler) — Mon, 6 Jun 2022 17:02:19 +0000

Do you know how to fix a chain? Have you practiced sealing that tubeless puncture? What about route reconnaissance? Having a fun, and successful, gravel event isn’t just about being fit - you also need to be prepared in several other areas you might not have thought about. So, in this episode, Coaches Neal and Jeff share their top gravel tips to make sure you cross the line with a smile on your face and are pleased with your performance.

**Learn more:**

https://www.wahoofitness.com/blog/comprehensive-guide-gravel-training-racing/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-podcast-episode-preparing-for-gravel-events/18708

The Aging Athlete: The performance myths between men and women.

Tue, 31 May 2022 17:00:16 +0000

Things change as we age, this much is clear. But what’s less clear is exactly what is changing, how fast those changes happen, and what can be done about it all. Wahoo Sports Scientists Neal Henderson and Dr. Jinger Gottschall bring out the science to examine what happens to male and female athletes as they age. What they find might surprise you - and even break some new ground in what we understand about how men and women hold onto fitness as they get older.

**Learn more:**

https://www.wahoofitness.com/blog/age-impact-performance-recovery/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-the-aging-athlete-the-performance-myths-between-men-and-women/18642https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-the-aging-athlete-the-performance-myths-between-men-and-women/18642

Drinking Lessons: Hydration Basics to Improve Performance

eddie.rogers@wahoofitness.com (Buttons, Mac Cassin, Neal Henderson) — Tue, 24 May 2022 04:00:00 +0000

What can you learn from beer, chicken wings, and a team of ice hockey players? Find out in this episode full of entertaining stories where Sports Scientists Neal Henderson and Mac Cassin examine the basics of hydration - what it is, why it matters, the mistakes to avoid, and how to drink smarter to get the most out of it yourself.

**Learn more:**

https://www.wahoofitness.com/blog/how-to-minimize-cramps/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-drinking-lessons-hydration-basics-to-improve-performance/18641

Training & Recovery When You're Over 40

eddie.rogers@wahoofitness.com (Neal Henderson, Jeff Hoobler, Buttons) — Mon, 16 May 2022 21:37:42 +0000

With age comes wisdom (especially if you listen to The Knowledge). But what also comes is a need for increased recovery, strength training, and changes to your overall training approach. In this episode, Wahoo Sports Scientists Neal Henderson and Jeff Hoobler examine what happens to athletes after 40 and how to keep improving as you age.

**Learn more:**

https://www.wahoofitness.com/blog/importance-strength-training-age/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-training-recovery-when-youre-over-40/18484

Spin to Win - The Benefit of High Cadence Training

eddie.rogers@wahoofitness.com (Neal Henderson, Mac Cassin, Buttons) — Tue, 10 May 2022 17:03:36 +0000

What's your peak cadence? 90? 140? 200? In this episode, our Sports Science team explains how High-Cadence drills improve your efficiency and performance at all cadence speeds and how to incorporate these simple, and relatively easy, exercises into your regular training.

**Learn more:**

https://www.wahoofitness.com/blog/cycling-cadence-what-is-it-how-to-improve-yours/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-the-benefit-of-high-cadence-training/18434

True or False - Sleep Quality Assessment Test For Athletes

eddie.rogers@wahoofitness.com (Buttons, Mac Cassin, Dr. Jinger Gottschall) — Fri, 29 Apr 2022 19:31:49 +0000

Dr. Jinger Gottschall and Mac Cassin are back for Part 2 of our sleep and recovery series. Specifically discussing the factors that influence your sleep quality and giving you 12-questions to test your sleep recovery number.

**Learn more:**

How to Get a Good Night's Sleep

Recovery: When, How Much, and Does it Work

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-true-or-false-sleep-assessment-test-for-athletes-part-2/18264

Calculating Training Load: Why You Shouldn't Stress About TSS

eddie.rogers@wahoofitness.com (Neal Henderson, Buttons, Mac Cassin) — Thu, 7 Apr 2022 19:15:11 +0000

How hard is hard? What's the difference between Normalized Power and Average Power? Is it more important to focus on Training Stress Score or Intensity Factor when choosing a workout?

Determining training load—whether for a given workout or over the course of a season— isn't as straightforward as it seems. There is a veritable alphabet soup of measurements and calculations out there designed to help quantify just how much training load you've accumulated during the course of a workout or over time. These include NP, TSS, IF, CTL, ATL, and TSB, just to name a few. In this episode, Wahoo Sports Science coaches Neal Henderson and Mac Cassin untangle the often-confusing world of measuring training load to help you better navigate the sea of acronyms and get a deeper sense for just how hard (or easy) those upcoming workouts might be.

**Learn more:**

https://www.trainingpeaks.com/blog/understanding-the-limitations-of-tss-and-if-during-hiit-training/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://systm.forum.wahoofitness.com/t/new-knowledge-episode-calculating-training-load-why-you-shouldnt-stress-about-tss/17882

If you don't snooze, you lose: The importance of sleep to recovery and performance.

eddie.rogers@wahoofitness.com (Buttons, Dr. Jinger Gottschall, Suzie Snyder) — Fri, 1 Apr 2022 18:22:57 +0000

For athletes, sleep is the ideal recovery tool. Lack of proper sleep can slow down training adaptation and may actually increase the risk of injury or illness. Despite the importance of sleep, many athletes are often unable to get good, quality sleep, especially during hard training blocks or leading up to the competition. In this episode, Wahoo Sports Science coaches Dr. Jinger Gottschall and Suzie Snyder look at the dynamics of sleep, why it's so critical, and serve up some top tips for getting a good night's rest.

**Learn more:**

How to Get a Good Night's Sleep

Recovery: When, How Much, and Does it Work

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://systm.forum.wahoofitness.com/t/new-knowledge-episode-if-you-dont-snooze-you-lose-the-importance-of-sleep-to-recovery-and-performance/17825

Cycling During Your Cycle Part 3: Nutrition and Hydration

eddie.rogers@wahoofitness.com (Dr. Jinger Gottschall, Suzie Synder, Buttons) — Fri, 25 Mar 2022 04:00:00 +0000

The different phases of the menstrual cycle impact the way your body uses the food you put in it, as well as how you hydrate. In this episode, Wahoo coaches Suzie Snyder and Dr. Jinger Gottschall look at fueling and hydration strategies to help you get the most out of your training, no matter what phase of your cycle you're in.

**Learn more:**

https://www.wahoofitness.com/blog/best-nutrition-for-race-day-performance/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://systm.forum.wahoofitness.com/t/new-knowledge-podcast-cycling-during-your-cycle-part-3-nutrition-and-hydration/17737

Know Thyself: How to use your personal outlook to set more effective goals.

eddie.rogers@wahoofitness.com (Dr. Jinger Gottschall, Jeff Hoobler, Buttons) — Fri, 18 Mar 2022 04:00:00 +0000

In previous episodes, we explored the importance of setting SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound. But there's another level to goal-setting, one that looks at your personality type to help you tailor your goals to your personal outlook. In this episode, Wahoo Sports Science coaches Dr. Jinger Gottschall and Jeff Hoobler delve into the ways in which our personalities impact how we should structure our athletic goals. For this episode, you'll need a pencil and a piece of paper to record your answers to a series of questions. Based upon the answers, Jeff and Jinger will provide practical advice on how to better tailor your goals to your personal outlook. As Socrates said, "To know thyself is the beginning of wisdom."

**Learn more:**

https://www.wahoofitness.com/blog/can-exercise-relieve-stress/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://systm.forum.wahoofitness.com/t/new-knowledge-episode-know-thyself-how-to-use-your-personal-outlook-to-set-more-effective-goals/17736

All the Feels: Why you should consider training by feel / Rate of Perceived Exertion (RPE).

eddie.rogers@wahoofitness.com (Eddie Rogers, Dr. Jinger Gottschall, Mac Cassin) — Fri, 11 Mar 2022 14:00:20 +0000

Recent advantages in technology have made training with power or heart rate more affordable and accessible. But before we had power targets and heart rate zones, endurance athletes used to train solely by feel, also known as Rate of Perceived Exertion (RPE). In this episode of The Knowledge, Wahoo Sports Science coaches Dr. Jinger Gottschall and Mac Cassin discuss the benefits and limitations of taking off your heart rate monitor, unplugging your power meter, and training the good old fashioned way. Get ready to get in touch with your feelings. The doctor is in.

**Learn more:**

https://www.wahoofitness.com/blog/everything-know-heart-rate-training/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://systm.forum.wahoofitness.com/t/new-knowledge-episode-why-you-should-consider-training-by-feel-rate-of-perceived-exertion-rpe/174

Extra: Episode 3

Take It Outside: The differences between indoor and outdoor power.

eddie.rogers@wahoofitness.com (Neal Henderson, Mac Cassin) — Fri, 4 Mar 2022 17:21:53 +0000

As the northern hemisphere starts to hear the first whispers of spring, cyclists' thoughts turn to riding outside. If you’re training outdoors with a power meter and this is your first time doing structured workouts outside, you may notice a difference in your ability to sustain power out on the road versus on your trainer. This isn't in your head. Most cyclists can produce considerably more power outside. In this episode, Wahoo Sports Science coaches Neal Henderson and Mac Cassin look at the reasons behind this discrepancy, including how the way you ride outside can help identify specific weaknesses and areas for improvement. Get out there.

**Learn more:**

https://www.wahoofitness.com/blog/indoor-cycling-tips-for-training-in-erg-mode/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://systm.forum.wahoofitness.com/t/new-knowledge-episode-take-it-outside-the-differences-between-indoor-and-outdoor-power/17341

Back-to-back: How to prep for multi-day events.

eddie.rogers@wahoofitness.com (Eddie Rogers, Mac Cassin, Jeff Hoobler) — Fri, 25 Feb 2022 05:00:00 +0000

Whether it's a stage race, a bike packing trip, or something like the upcoming Tour of Sufferlandria, back-to-back days on the bike put additional demands on you, both physically and mentally. In this episode, Wahoo Sports Science coaches Mac Cassin and Jeff Hoobler offer up essential advice on how to prepare for and crush your next multi-day event.

** Sign up below **

2022 Tour of Sufferlandria Registration

**Learn more:**

https://www.wahoofitness.com/blog/ask-experts-preparing-multi-day-ride/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://systm.forum.wahoofitness.com/t/new-knowledge-episode-back-to-back-how-to-prep-for-multi-day-events/17340

The Power of Positive Mental Strategies

eddie.rogers@wahoofitness.com (Suzie Snyder, Jeff Hoobler, Eddie Rogers) — Fri, 18 Feb 2022 19:17:22 +0000

Using positive mental strategies whether for a week-long training camp or the upcoming Tour of Sufferlandria can make all the difference when the going gets tough. Coaches Suzie Snyder and Jeff Hoobler break down how to use positive mental strategies to get the most out of yourself. Plan and practice, pre-record or script it, and write it down if a negative thought creeps in, it's okay. Hear Jeff and Suzie's takeaways to help you deal with your inner voice that is yelling "STOP! "

**Learn more:**

How To Use Positive Sef-Talk To Boost Performance

Don't Bail on A Workout, Adjust It

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://systm.forum.wahoofitness.com/t/new-knowledge-episode-the-power-of-positive-mental-strategies/16931

Understanding Overload: The benefits of going big.

eddie.rogers@wahoofitness.com (Suzie Snyder, Neal Henderson, Eddie Rogers) — Fri, 11 Feb 2022 05:00:00 +0000

There's a reason training camps are so popular. Training overload—where you dramatically increase your training volume on successive days—can have big fitness benefits, as long as you do it correctly. Whether it's a week-long training camp or the upcoming Tour of Sufferlandria (our annual fundraiser to benefit the Davis Phinney Foundation), going big on back-to-back days can help you get over plateaus and prepare you for multi-day events. Wahoo coaches Suzie Snyder and Neal Henderson break down everything you need to know to up your training volume and ensure you get the most out of a big week.

** Sign up below **

2022 Tour of Sufferlandria Registration

**Learn more:**

https://www.wahoofitness.com/blog/numbers-takes-race-grand-tour/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://systm.forum.wahoofitness.com/t/new-episode-overload-the-benefits-of-going-big/16818

Stronger Is Faster: Why you need strength training.

Fri, 4 Feb 2022 05:00:00 +0000

Elite endurance athletes know the importance of strength training. To take your performance to the next level you need to do more than just ride. In this episode, Wahoo Sports Scientists Jinger Gottschall and Jeff Hoobler take on the subject of bodyweight strength training. They'll introduce your brain to the posterior chain, highlight the importance of core work, and give you expert tips on how to improve your functional strength without hitting the gym.

** Sign up below **

2022 Tour of Sufferlandria Registration

**Learn more:**

https://www.wahoofitness.com/blog/age-impact-performance-recovery/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://systm.forum.wahoofitness.com/t/the-knowledge-podcast-new-episode-stronger-is-faster-why-you-need-strength-training/16579

Ready, Set, Goals: The Importance of SMART Goal Setting

Fri, 28 Jan 2022 16:45:18 +0000

It's hard to plan a journey if you don't know your destination. Goal setting is an important aspect of performance, whether you're talking about endurance sports or life in general. In this episode, Wahoo Sports Science coaches Neal Henderson and Dr. Jinger Gottschall break down the basics of setting goals that aren't just clear, but SMART: Specific, Measureable, Achievable, Relevant, and Time-bound. Whether you have your sights set on the podium or a new PR on the local climb, this framework will help you get there.

**Learn more:**

https://www.wahoofitness.com/blog/setting-goals-for-a-successful-cycling-season/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://systm.forum.wahoofitness.com/t/new-episode-ready-set-goals-the-importance-of-smart-goal-setting/16384

Testing, Testing, 1, 2, 3: Why Fitness Testing Matters

eddie.rogers@wahoofitness.com (Neal Henderson, Eddie Rogers, Jeff Hoobler) — Fri, 21 Jan 2022 14:00:00 +0000

Fitness testing is a critical component of training. The old adage is, if you want to get to your destination, you first need to know where you are. In this episode of The Knowledge, Wahoo Sports Scientists Jeff Hoobler and Neal Henderson put the subject of fitness testing through its paces. They'll explain the different testing protocols, both in the lab and in the field; dive into the complicated relationship many athletes have with testing and provide some key strategies that will help you ace your next fitness test. Time to cram.

**Learn more:**

https://www.wahoofitness.com/blog/power-testing-what-when-and-why-do-them/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://systm.forum.wahoofitness.com/t/new-episode-the-knowledge-why-fitness-testing-matters/16210

** Mentioned in this episode - Ep 19: https://the-knowledge-by-wahoo-sports-science.simplecast.com/episodes/it-takes-vo2-to-tango-demystifying-vo2-and-vo2max

** Mentioned in this episode - Ep 17: https://the-knowledge-by-wahoo-sports-science.simplecast.com/episodes/take-it-inside-the-ins-and-outs-of-indoor-trainers

How to Ride Smarter, Not Harder.

eddie.rogers@wahoofitness.com (Eddie Rogers, Neal Henderson, Mac Cassin) — Fri, 14 Jan 2022 05:00:00 +0000

Riding faster doesn't have to mean riding harder. In this week's episode of The Knowledge, Wahoo Sports Science coaches Neal Henderson and Mac Cassin share some pro tips on how to improve your average speed on rides and in races. From the importance of aerodynamics to the simple technique of powering over hills, Neal and Mac pull the curtain back to reveal everything you need to know to improve your finishing times without wasting watts.

**Learn more:**

[https://www.wahoofitness.com/blog/indoor-cycling-drills-that-build-strength-and-efficiency/]

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here!

https://systm.forum.wahoofitness.com/t/new-episode-how-to-ride-smarter-not-harder/16003

Back in the Saddle: The ABCs of coming back after an injury.

eddie.rogers@wahoofitness.com (Mac Cassin, Eddie Rogers, Suzie Snyder) — Fri, 7 Jan 2022 05:00:00 +0000

There are two kinds of cyclists: those who have crashed and those who will crash. Injuries happen, especially if you're competitive. Wahoo Sports Science coaches Mac Cassin and Suzie Snyder are no strangers to crashes. In this episode, Mac and Suzie talk about the ABCs of how to properly ease back into training after an injury. From the importance of a positive mindset to how soon you should start back, this episode will help you get back on track should you find yourself on the business end of an injury.

Learn more:

https://www.wahoofitness.com/blog/maintaining-fitness-motivation-injury/

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

Special Guest: World Champ Rohan Dennis

eddie.rogers@wahoofitness.com (Eddie Rogers, Neal Henderson, Rohan Dennis) — Fri, 31 Dec 2021 05:00:00 +0000

In this week's episode, Wahoo Sports Science coach Neal Henderson is joined by Rohan Dennis. For the past nine years Neal has been Rohan's coach, helping him achieve some impressive results, including a World Hour Record, Olympic medals, Grand Tour stage wins, and several World Championship titles. Neal and Rohan talk about their history working together, Rohan's recent move to Jumbo Visma, and what lies ahead for the talented Aussie rider. Coach Neal might even show his softer side as he reflects on their nearly decade-long relationship.

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/new-episode-w-special-guest-world-champ-rohan-dennis/15629

Warming Up the Engine: The importance of getting primed.

eddie.rogers@wahoofitness.com (eddie rogers, mac cassin, Dr. Jinger Gottschall) — Thu, 23 Dec 2021 06:15:40 +0000

You can't put the pedal to the metal unless your engine is warmed up. The same is true with your body. To get the most out of your training, proper warmup is key. In this episode, Wahoo sports scientists Dr. Jinger Gottschall and Mac Cassin get fired up and dig into why warmup is so important to performance. They'll also share some tips on how to get primed to crush your next workout or event.

Learn more:

https://blog.wahoofitness.com/importance-strength-training-age/

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/new-episode-warming-up-the-engine-the-importance-of-getting-primed/15247

Holiday Survival Guide for Athletes

eddie.rogers@wahoofitness.com (Eddie Rogers, Mac Cassin, Neal Henderson) — Sun, 12 Dec 2021 05:00:00 +0000

Holidays can be a tricky time for athletes. Parties, travel, changes in routine, and…parties make it hard to stay on track. The coaches at Wahoo Sports Science share their top tips for navigating the holiday season. From how to maintain your fitness to the benefits of recovery. You’ll learn how to not just survive but thrive during the holidays so you can make 2022 your best year yet.

Learn more:

https://blog.wahoofitness.com/importance-strength-training-age/

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/new-special-episode-holiday-survival-guide-for-athletes/15006

It takes VO2 to tango: Demystifying VO2 and VO2MAX

eddie.rogers@wahoofitness.com (Mac Cassin, Eddie Rogers, Neal Henderson) — Fri, 10 Dec 2021 05:00:00 +0000

Most endurance athletes have heard the terms VO2 and VO2MAX, but what do they really mean? In this episode, Wahoo Sports Science coaches Neal Henderson and Mac Cassin breathe some life into this sometimes confusing topic. What's the difference between the two terms? How do you calculate and improve your VO2MAX? Do triathletes and time trialists need to do VO2 workouts? What happened to Neal's hair?

Learn more:

https://blog.wahoofitness.com/importance-strength-training-age/

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/new-episode-up-it-takes-vo2-to-tango-demystifying-vo2-and-vo2max/14906

Life Happens: How to cope when you miss a workout.

eddie.rogers@wahoofitness.com (Neal Henderson, Eddie Rogers, Mac Cassin) — Fri, 3 Dec 2021 02:43:38 +0000

Even the most committed athletes miss the occasional workout. In this week's episode, Wahoo sports scientists Mac Cassin and Neal Henderson give practical advice on what to do when life gets in the way of your training. Bottom line: skipping a session isn't the end of the world, in fact, it may actually do some good.

Learn more:

https://blog.wahoofitness.com/importance-strength-training-age/

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/new-episode-of-the-knowledge-podcast-life-happens-how-to-cope-when-you-miss-a-workout/14663

BLOG ARTICLE HERE: https://www.wahoofitness.com/blog/ask-experts-miss-workout/

Take It Inside: The Ins and Outs of Indoor Trainers

eddie.rogers@wahoofitness.com (Neal Henderson, Mac Cassin, Eddie Rogers) — Thu, 25 Nov 2021 11:00:00 +0000

"It's indoor training season in the northern hemisphere, time to take it inside. This week coaches Neal Henderson and Mac Cassin dig into indoor training hardware: from rollers to smart bikes and everything in between. They look at the pros and cons of each design to help you choose the indoor trainer that fits your needs, priorities, and budget. Curious about the difference between ERG mode and level mode? Want to know what makes a smart trainer so smart? Get your knowledge umbrella, because Mac and Neal are going to make it (t)rain."

Learn more:

https://blog.wahoofitness.com/importance-strength-training-age/

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/new-episode-the-knowledge-podcast-take-it-inside-the-ins-and-outs-of-indoor-trainers/14402

Fuel for the Fire - Part 3: Post-ride fueling strategies.

eddie.rogers@wahoofitness.com (Eddie Rogers, Mac Cassin, Neal Henderson) — Fri, 19 Nov 2021 11:10:00 +0000

In this episode, Wahoo sports scientists Neal Henderson and Mac Cassin wrap up their three-part series on fueling strategies. This time they're tackling post-workout nutrition. You'll learn what and when to eat to help consolidate the gains you've made and get you ready to smash your next workout.

Learn more:

https://blog.wahoofitness.com/importance-strength-training-age/

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/fuel-for-the-fire-part-3-post-ride-fueling-strategies/14218

Fuel for the Fire Part 2: Fueling Strategies during your workout.

eddie.rogers@wahoofitness.com (Mac Cassin, Eddie Rogers, Neal Henderson) — Fri, 19 Nov 2021 11:05:00 +0000

Time for the next course. In this second in a three-part series, Wahoo sports scientists Neal Henderson and Mac Cassin serve up knowledge on fueling strategies for during your workout to help you stay strong through the last interval. Hope you're hungry for some top training tips.

Learn more:

https://blog.wahoofitness.com/importance-strength-training-age/

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/fuel-for-the-fire-part-2-fueling-strategies-during-your-workout/14217

Fuel for the Fire Part 1: Pre-workout Fueling Strategies

eddie.rogers@wahoofitness.com (Eddie Rogers, Neal Henderson, Mac Cassin) — Fri, 19 Nov 2021 11:00:00 +0000

It's chow time. In this episode, Wahoo sports scientists Neal Henderson and Mac Cassin tuck into pre-workout fueling strategies. They break down how your body breaks down what you put into it, what to eat and the best time to fuel before your workout to ensure that you get the most out of your training.

Learn more:

https://blog.wahoofitness.com/importance-strength-training-age/

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/fuel-for-the-fire-part-1-pre-workout-fueling-strategies/14216

Cycling during your cycle, Part 2: How to train when the moon is on your side.

eddie.rogers@wahoofitness.com (Eddie Rogers) — Fri, 12 Nov 2021 16:12:25 +0000

Female endurance athletes have a few more things to think about than their male counterparts when it comes to managing their training. In this second episode of a two-part series, Dr. Jinger Gottschall and coach Suzie Snyder continue their exploration of cycles: the 28-day kind. From how to adjust your training to nutrition strategies, Dr. J and coach Suzie reveal easy, practical techniques to help female endurance athletes maximize their performance.

Learn more:

https://blog.wahoofitness.com/importance-strength-training-age/

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/cycling-during-your-cycle-part-2-how-to-train-when-the-moon-is-on-your-side/13964

Cycling during your cycle, Part 1: How to train when the moon is on your side.

eddie.rogers@wahoofitness.com (Eddie Rogers) — Fri, 12 Nov 2021 11:00:00 +0000

Female endurance athletes have different considerations than their male counterparts when it comes to managing their training. In this first episode of a two-part series, Dr. Jinger Gottschall and coach Suzie Snyder talk cycles: the 28-day kind. They’ll look at the role of hormones in athletic performance and bust some myths about the differences between men and women. Whether you’re a female athlete or know someone who is, this episode is a must-listen. Period.

Learn more:

https://blog.wahoofitness.com/importance-strength-training-age/

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/cycling-during-your-cycle-part-1-how-to-train-when-the-moon-is-on-your-side/13963

Getting Stronger Through Rest and Recovery

eddie.rogers@wahoofitness.com (Neal Henderson, Eddie Rogers, Jeff Hoobler) — Fri, 5 Nov 2021 10:00:00 +0000

You can only get stronger through rest and recovery. Wahoo sports scientists Neal Henderson and Jeff Hoobler break down everything you need to know about both active and passive recovery. You'll learn about why a little R&R is so critical for performance, how to do it properly, and some key strategies to help you get the most out of your days off the bike.

Learn more:

https://blog.wahoofitness.com/importance-strength-training-age/

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/new-knowledge-episode-getting-stronger-through-rest-and-recovery/13745?u=eddie.rogerstkp

“Dirty Dozen: 12 Key Tips for Mountain Bike Training.”

eddie.rogers@wahoofitness.com (Neal Henderson, Eddie Rogers, Suzie Snyder) — Fri, 29 Oct 2021 10:00:00 +0000

Time to get dirty. In this episode, we’re hitting the trails with coaches Neal Henderson and Suzie Synder. If you want to train effectively for mountain biking, this is a must-listen. From proper cadence to technical skills, Neal and Suzie bring their extensive knowledge of off-road racing to help you dominate the dirt.

Learn more:

https://blog.wahoofitness.com/importance-strength-training-age/

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/dirty-dozen-12-key-tips-for-mountain-bike-training/13452

Adding Strength Training To Your Endurance Plan

Fri, 22 Oct 2021 21:55:17 +0000

Strong is fast. Wahoo sports scientists Neal Henderson and Dr. Jinger Gottschall are back, and this time they’re tackling strength training. They’ll bust some myths, explain the benefits of strength training for endurance athletes, and drop some knowledge on exactly what you should and shouldn’t be doing if you want to get the most out of your strength routine. Neal and Jinger are here to pump….you up.

Learn more:

https://blog.wahoofitness.com/importance-strength-training-age/

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/new-knowledge-episode-adding-strength-training-to-your-endurance-plan/13282

What Core Training Can Do For You

eddie.rogers@wahoofitness.com (Eddie Rogers) — Tue, 28 Sep 2021 13:00:00 +0000

In this episode of The Knowlege by Wahoo, we are joined by co-host Dr. Jinger Gottschall, Director of Sports Science here in Boulder CO. Neal and Jinger crunch the numbers and discuss three-dimensional core as the foundation of your musculoskeletal system. Listen as they break down why and how to properly train and what exercises to implement when structuring your workouts. All this and core? on this episode of The Knowledge Podcast by Wahoo.

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/the-knowledge-what-core-training-can-do-for-you/12083/2

How To Use Low Intensity and Low Volume Training

eddie.rogers@wahoofitness.com (Eddie Rogers) — Tue, 28 Sep 2021 13:00:00 +0000

In this episode, Neal and Mac are discussing low-intensity training and how absolutely important it is in low volume training, and how it's a foundational part of high volume training. What is low-intensity training? And how do we define that? And really, why is it valuable or important? Find out next on this of episode of The Knowledge Podcast by Wahoo!

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/the-knowledge-how-to-use-low-intensity-and-low-volume-training/12082

When to Train with Low Cadence

eddie.rogers@wahoofitness.com (Neal Henderson, Mac Cassin, Eddie Rogers) — Tue, 28 Sep 2021 13:00:00 +0000

Neal and Mac are back with another episode of The Knowledge Podcast brought to you by Wahoo. Today's discussion is about cadence, specifically Low Cadence, and how it can oddly enough make you faster. Mac Cassin defines optimal cadence or preferred cadence and what that means from a physiological and neuromuscular standpoint. What does Neal Henderson have to say about all this? Find out in this episode of The Knowledge Podcast by Wahoo.

Learn More:

https://blog.wahoofitness.com/cycling-cadence-what-is-it-how-to-improve-yours/

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/the-knowledge-when-to-train-with-low-cadence/12078

Three Metrics to Help You Train With Purpose

eddie.rogers@wahoofitness.com (Mac Cassin, Neal Henderson, Eddie Rogers) — Tue, 28 Sep 2021 13:00:00 +0000

Glad to see you made it back! In this episode, Neal and Mac are back again to break down how you can train with purpose and what you will need to succeed. Speed vs Power Output, Heart Rate, and Perceived Exertion? What does it all mean and how do we use these specific metrics to our advantage. Find out now on The Knowledge Podcast brought to you by Wahoo.

Want to learn more about the Metrics that Matter?

https://blog.wahoofitness.com/numbers-understanding-metrics-matter/

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/the-knowledge-why-you-need-to-know-more-than-just-ftp/12085

How to Start Weight Training

eddie.rogers@wahoofitness.com (Jinger Gottschall, Mac Cassin, Eddie Rogers) — Tue, 28 Sep 2021 13:00:00 +0000

Welcome back to The Knowledge Podcast by Wahoo. In today's episode Hosts Mac Cassin and Dr. Jinger Gottschall discuss how to apply your strength training to help maintain and support specifically your bone density. Is drinking Milk enough to support strong healthy bones? Does training more than 10 hours a week leave me susceptible to losing bone density? Find out in this episode of The Knowledge Podcast by Wahoo

Learn more:

https://blog.wahoofitness.com/importance-strength-training-age/

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/the-knowledge-how-to-start-weight-training/12080

The Value of Not Training

eddie.rogers@wahoofitness.com (Neal Henderson, Eddie Rogers, Mac Cassin) — Tue, 28 Sep 2021 13:00:00 +0000

Welcome back to The Knowledge Podcast by Wahoo. In this episode Host, Neal Henderson and Mac Cassin are taking a break! Not from the podcast but specifically they discuss why and the importance of how to plan and maximize your recovery. Low endurance training, active recovery and just kicking back and relaxing. All this and more in this episode of The Knowledge Podcast.

Learn more:

https://blog.wahoofitness.com/ask-experts-skip-workout/

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/the-knowledge-the-value-of-not-training/12081

4DP and Why You Need to Know More Than Just FTP

eddie.rogers@wahoofitness.com (Neal Henderson, Mac Cassin) — Tue, 28 Sep 2021 13:00:00 +0000

In this episode, Neal and Mack discuss why knowing more than just FTP (Functional Threshold Power) is important for effective training. While FTP has traditionally been used as the sole determinant for training, there are other levels of intensity that are important for overall performance improvement. These include anaerobic efforts, long-distance endurance events, and neuromuscular sprinting ability, each of which requires different training targets. By solely focusing on FTP, athletes may miss out on significant improvements in performance.

To gain a better understanding of your rider type, incorporating 4DP or 4-dimensional power could be the solution. 4DP is a comprehensive measurement system used in SYSTM that evaluates four key aspects of a cyclist's fitness: neuromuscular power, maximal aerobic power, anaerobic capacity, and threshold power. By analyzing these four dimensions of power, riders can gain a deeper insight into their strengths and weaknesses, and develop a more targeted training plan to improve their overall performance. Therefore, it is important to consider and train for multiple metrics to achieve optimal performance.

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Learn more:

https://blog.wahoofitness.com/going-beyond-threshold-power-the-sufferfest-4dp-profile/

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/the-knowledge-why-you-need-to-know-more-than-just-ftp/12085

Volume Training and Improving your Endurance

eddie.rogers@wahoofitness.com (Eddie Rogers, Mac Cassin, Neal Henderson) — Tue, 28 Sep 2021 13:00:00 +0000

Welcome back to The Knowledge Podcast by Wahoo. Hosts Neal Henderson and Mac Cassin cover everything you need to know about volume training. Ok, maybe not everything but Neal and Mac break down the what, why, and how to's when it pertains to high volume training. This episode definitely sets up some great topics which we cover in future discussions but just like any good ride, sometimes taking a little turn here and there is going to take you places that are much more enjoyable. Enjoy the ride!

Should you do Base training?

https://blog.wahoofitness.com/winter-base-miles-not/

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https://systm.forum.wahoofitness.com/t/the-knowledge-volume-training-and-improving-your-endurance/12021

Introducing "The Knowledge by Wahoo "

Thu, 9 Sep 2021 00:00:00 +0000

Knowledge is Power. For endurance sports like cycling, running and multisport the more you know about your training the more goals you will reach. Training can be complicated and sorting through all of the training information out there can be daunting but it does not need to be.

The Knowledge is a new podcast from Wahoo. It provides straightforward, science-based, useful information from world-class experts to help endurance athletes maximize their performance. Sports scientists Neal Henderson and Mac Cassin discuss a single training topic in each episode and provide key takeaways to apply to your training.

Listen and subscribe to The Knowledge podcast for all your training information.