Performance training: W/kg, TRX strength & nutrition for Bay cyclists/runners
Key Questions
What does W/kg mean for cyclists training on climbs like Skyline or Briones?
W/kg measures power-to-weight ratio, ranging from 3.0 for amateurs to 6+ for WorldTour pros. It helps evaluate performance on hilly Bay Area routes.
How can TRX training benefit Bay Area cyclists and runners?
TRX straps build core strength, power, and mobility with beginner classes offered Wednesdays at 10am. It supports injury prevention and complements cycling efforts.
What is cycling nutrition periodization and why is it important?
It involves timing nutrition around training phases for optimal fueling and recovery. This approach aids marathon-style efforts and century rides.
How does strength and mobility training prevent injuries in runners and cyclists?
Focus on glutes, eccentric quad and hip work improves stability and efficiency. It reduces risks highlighted in trail running injury guides.
What changes should cyclists over 40 make to their training plans?
Extend recovery between sessions, emphasize Zone 2 work, and add resistance training. These adjustments address longer recovery needs post-40.
How long should tapering last before a century ride?
A 3-week taper optimizes performance by reducing volume while maintaining intensity. It pairs well with 20-week build logs for structured preparation.
What role does the Karoo2 play in performance testing?
It supports on-the-fly adjustments during long rides and testing. This complements nutrition and strength routines for Bay cyclists.
How can runners improve gait and fueling for better race results?
Gait analysis identifies mechanics to boost performance and prevent injury. Pro-style marathon fueling includes electrolyte drinks and timed gels.
W/kg (3.0 amateur to 6+ WorldTour) for climbs like Skyline/Briones; TRX straps for core/power/mobility (Wed 10am beginner); cycling nutrition periodization; strength/mobility for injury prevention (glutes, eccentric quad/hip); complements Karoo2 testing, marathon fueling. 3-week tapering for century rides; 20-week build logs; post-40 shifts (longer recovery, Zone 2, resistance).