Episode 123 - Cadence Drills, Heart Rate Fluctuations, and Quantifying Stress

The Matchbox - A Cycling Podcast

Episode 123 - Cadence Drills, Heart Rate Fluctuations, and Quantifying Stress

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking cadence drills, heart rate fluctuations, and quantifying stress.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at [e-mail] with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/

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Keywords

cycling, pedaling drills, heart rate, training adaptations, lactate testing, cycling performance, endurance training, VO2 max, anaerobic sessions, cycling fitness, lactate levels, training stress, recovery, VO2 max, training metrics, subjective training, lactate testing, athlete performance, endurance training, fitness goals

Summary

In this episode, the hosts discuss various aspects of cycling training, focusing on pedaling drills, heart rate changes with increased training volume, and the use of lactate testing to measure workout intensity. They explore the effectiveness of different pedaling techniques, the implications of heart rate variations, and how to assess the stress of high-intensity sessions. In this conversation, the hosts delve into the complexities of lactate levels and their relationship to training stress, emphasizing that the increase in stress is not linear. They discuss the importance of recovery, especially for older athletes, and the need to listen to one's body rather than relying solely on objective metrics. The practicality of lactate testing is questioned, with the consensus that while it can provide useful information, it may not be worth the hassle for most athletes. The conversation concludes with encouragement for athletes to focus on their training and recovery, especially in light of personal challenges.

Takeaways

• Zone two riding may not be effective without specific drills.
• High and low cadence training can be beneficial for certain events.
• Research on cadence training shows mixed results.
• Single leg drills can help identify muscular imbalances.
• Preferred cadence varies by cycling discipline.
• Heart rate can decrease with increased training volume.
• A decline in heart rate can indicate improved fitness.
• Lactate testing can provide insights into workout stress.
• Intensity sessions should be tailored to individual recovery.
• Understanding lactate levels can help manage training loads. Lactate levels vary among individuals and are not a strict measure of stress.
• Recovery is crucial, especially for older athletes.
• Training should balance subjective feelings and objective metrics.
• Lactate testing can be cumbersome and may not provide significant benefits.
• Listening to your body is essential for effective training.
• VO2 max sessions can be more stressful than longer endurance rides.
• Athletes should focus on their overall training volume and recovery.
• Subjective experiences can often contradict objective data.
• It's important to adjust training intensity based on how one feels.
• Overcoming personal challenges can lead to significant fitness gains.

Titles

• Exploring the Effectiveness of Pedaling Drills
• Understanding Heart Rate Changes in Cyclists
• The Role of Lactate Testing in Cycling Performance
• Maximizing Cycling Efficiency Through Cadence Training

Sound Bites

• "Zone two riding is a waste of time."
• "I think there is a purpose for everything."
• "Stress increases exponentially, not linearly."
• "You need to be aware of your body."
• "Recovery should be his main focus."
• "Sometimes training requires subjectivity."
• "Training is very subjective."
• "Lactate testing is a pain in the ass."
• "Lactate checking is too much of a headache."

Chapters

00:00

Introduction and Pedaling Drills Discussion

16:47

Heart Rate Changes and Training Adaptations

20:10

Lactate Testing and Intensity Session Stress

22:35

Understanding Lactate Levels and Stress Response

28:28

The Importance of Recovery in Training

34:57

Subjectivity vs. Objectivity in Training Metrics

40:40

The Practicality of Lactate Testing

45:36

Encouragement and Future Outlook for Athletes