Welcome to the podcast dedicated to making you a faster cyclist ask a cycling coach podcast presented by trainer road coach Jonathan Lee we have our head coach Chad Timmerman with us everybody and we have orange seal off roads and specialize and ice frictions Alex wild.

Hey, good to have you back Alex it's been a while trying to make it like NASCAR chat. I'm just trying to get John a little faster at it next time.

Yeah, it's been a long time since we've had Alex on Alex you've been busy with many things and we're going to get into that in just a second really quick I wanted to read a question that we got from Ryan.

He says he's about adaptive training which by the way if you haven't checked it out yet go to train road calm and sign up it's so cool to see how many people it's just completely revolutionizing training for for all the for so many people it's just fantastic so he says for adaptive training when I'm following a plan and I have more time on a particular day I go into alternates to find along a workout so this is really cool so if you have like a scheduled workout but then you have more time or less time or you want to do something that's slightly different.

There's an alternates feature in the app right there where you can just select ones that are alternates he says when doing so I've been selecting a workout with the same progression level as what is currently prescribed is this the best way to go about it.

And as a refresher all every single workout in our in our catalog has a progression level or has a workout level attached to it so that means that it might be a view to max four or a view to max six or 7.2 or anything in between 10 and one or even over 10 in some cases.

And in that case what you do is you when you get alternates you just select a workout and it already is going to suggest workouts that are close to the same level if not the same level for you.

So yes that is the right way to do it Ryan pick one that's that way that way so let's say you have 60 minutes and you do 90 minutes if you do the same workout that you did would or would otherwise do for 60 minutes let's say it's like five by five by five V02 that's an easy one to think of.

9 or 90 minutes to do a workout instead if you were to up that to 7 by 2 that would be a very different workout level that would be a whole lot harder to do to more.

So instead will have everything adjusted so that you still and once again this is using ML to analyze all of these workouts to get a really good calibration of how difficult something is it's going to give you the the right workout for 90 minutes that you need so super cool workout alternates are amazing allows you to have flexibility and adjust.

He also says side note with adaptive training and progression levels i'm actually getting faster he says I can see and feel the progress before I would get into the third or fourth week of a training block and I would start to fall apart and he says he says due to the ramp rates now I'm completely blocked or completing blocks and seeing huge gains he says maybe Sunday I'll successfully be able to complete carpathian peak three that's one of our workouts there and yeah absolutely you will if you work toward it.

The after training keeps you on track so super cool it allows you to progress at your own rate like in this case Ryan is getting super exciting another athlete that is super excited about using adaptive training is the one we just had on our successful athletes podcast Matt Nussbaum.

Chad he was like not an athlete growing up that was not his deal and then he decided to try triathlon and he tried started running in college just like for fun to kind of mix things up and be active and try to try a lot loved it.

Yeah he qualified for Kona and I think that it was his first or second full distance on having a problem remembering Matt but yeah he did fantastic so he was actually it was a non pro race so it was just age groupers.

And for a while he was leading the race and he was just like completely like confused why there was a moto by him and he was like i'm leading this is crazy so.

He crushed the swim had an incredible bike and managed on the run to come in so he followed train roads plans to the tea and just a fantastic episodes that's episode 67 successful athletes podcast link to that is down in the description for YouTube and on the podcast below.

Alex let's get into you a little bit so you had a really busy mid mid summer through the end of summer for your season yet nationals and then you did ledville and.

You did marathon world's it tons of stuff and you got married and you've been doing crazy house projects and you've had your off season so.

I want to talk about the first walk congratulations on getting married but grass yeah exciting.

I want to talk about your off season a little bit because this is the time of year where a lot some athletes are going into or coming out of the off season however it's very much a topic so what do you look for an off and an off season what are your goals what are you trying to achieve with it what are you trying to not achieve I don't know.

I try to keep it I guess no no goals or minimal goals I don't really have much or anything I have to do I guess is the way I put it is is more stuff I want to do I take two weeks completely off the bike so that's kind of I guess the only rule.

I did break that once because as I probably mentioned before my wife is a little more nuts and I am and had a hundred K run and one of her feed zones required riding to so I rode my bike to make sure she had what she needed for her 14 and a half hour run.

...