Welcome to the podcast is dedicated to making you a faster cyclist the ask a cycling coach podcast presented by trainer road and coach Jonathan Lee and joining you from the home studio today instead of joining you from the trainer road studios.

We also have chat Tim or head coach chat to remain joining us from his home studio. What's up chat everybody and we also have ice friction and specialized Alex wild. What's up Alex.

Hey everyone. It's going to look a little weird today because I don't have my normal setup so you'll be like looking down at you guys and looking up at the camera so if you're joining us on YouTube which you can it's every Thursday at 8 a.m. Pacific.

You can watch us as well so I'm not sure you want to see our own mugs just the same it's just the three of us today.

But hey you're welcome to join us there joining on the live chat and we're happy to have everybody joining us there on YouTube. If you're listening to this now one of the best ways you can do the best ways you can help this podcast is to share it with other people it makes other cyclists faster.

It'll make your friends faster so maybe you want to be careful who you share it with if you want to beat your friends but hey just the same share it with them let them know we're going to talk a lot about strength training today.

We're also going to talk about some high volume training from Alex's experience and stuff he's doing and kind of play back and forth on that and also some goal setting.

But first you want to wish Ivy well she was supposed to be with us today but she's feeling under the weather so she's not with us.

Before we start one quick suggestion or request I guess I would say for anybody listening to this if adaptive training has been hugely successful helping athletes get faster it's awesome to see and if you've accomplished anything whether that's an improvement in fitness or whether it's a race that you've done or any other goal with the help of adaptive training.

I'd love to have you reach out and let us know you can do so just go to trainer road calm slash podcast the same spot where you submit your questions and let us know I would love to hear those stories and maybe we could share them on the successful athletes podcast with that said let's jump into I guess a discussion on New Year's resolutions why not we typically did like a whole thing where we had a proper reckoning where we reviewed the previous years and went forward and I did not prepare that this year.

That seemed to add a whole lot of stress to a lot of people Nate it seemed to you know Nate thrived on that but it seemed to add a whole lot of stress so instead we're going to keep it more forward looking right now and we'll all assume that we're great at following up and measuring success because those are keys but Chad do you want to kick us off do you have any goals for the year for this year coming up in terms of sighting or anything else.

I actually don't I have zero goals and there's a couple of reasons for that first first off I'm gun shy because I don't like being held accountable for things that in front of tens of tens and tens and tens of thousands of people chat you don't like that.

No, I mean that influences it but not as much as being held accountable by Nate he's pretty cruel with his judgment.

And frankly I'm turning 50 in a couple weeks here and I feel like I'm kind of over this whole resolving to do things differently I figured out what works for me and I'm just going to stay that course.

I like it. How about you Alex?

This may seem very grinchy of me but I'll go with that time as a human construct and New Year's isn't necessarily a time to set goals.

I kind of set goals as time goes on so I've never really participated in New Year's resolutions so to speak.

I will say I've very much enjoyed the increase in cyclists to weigh that on the roads over the last five days so for everybody whose resolution was to ride more bikes.

Hey.

That's cool. I have I have three so first it's strength training last year I was pretty good at hitting one to two strength sessions a week this year I want to hit three strength sessions a week.

That doesn't mean I'm going to get really swell I just noticed a really big improvement on the bike I also noticed a big improvement in terms of just general life.

Removing soreness and everything else that comes with it is also more flexible I could do more things outside of just riding my bike.

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