speed tips RSS
Cape Epic, DOMS, Strategy with Sofía Gomez Villafañe – Ask a Cycling Coach 209
Special guest and 4x Argentine National Champion Sofía Gomez Villafañe of the Stans Pivot Pro Team joins us for a preview of Nate & Sofía's Cape Epic plans, a deep dive into DOMS, race strategy and more!
Tags
- All
- 08
- 1
- 100
- 100 miles of nowhere
- 100mon
- 101
- 1030
- 10k
- 130
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 15k
- 16 week sprint triathlon training plan
- 167
- 170
- 176
- 186
- 193
- 2 a days
- 2 a days improve recovery
- 2 workouts a day
- 20 minute ftp test
- 20 minute tes
- 20 minute test
- 20 week Olympic Triathlon Training Plan
- 200
- 2014 National Time Trial Championships
- 2021
- 206
- 207
- 208
- 20k
- 24
- 24 HOP
- 24 hour race
- 24 hour races
- 24 hours
- 24 hours in old pueblo
- 24 hours in the old pueblo
- 24-Hour World Champion
- 24hop
- 25
- 250
- 254
- 255
- 256
- 257
- 259
- 26
- 260
- 261
- 262
- 263
- 264
- 265
- 266
- 267
- 271
- 272
- 273
- 274
- 275
- 277
- 278
- 28
- 280
- 281
- 283
- 284
- 287
- 289
- 29
- 291
- 292
- 293
- 294
- 296
- 297
- 3-zone model
- 3-zone system
- 302
- 305
- 306
- 307
- 308
- 309
- 311
- 313
- 316
- 317
- 32
- 322
- 324
- 325
- 326
- 327
- 35+
- 40 k tt
- 40+
- 40k
- 40k TT
- 40k TT plan
- 4:1
- 4iiii
- 4K Pursuit
- 4K Pursuit training
- 530
- 8
- 8 days of california
- 8 minute ftp test
- 8 minute test
- 830
- 8dc
- 8dc challenge
- 90 90 90
- 90g
- a race
- a-race
- a/c
- aacc
- absorb
- absorption rate
- abuse
- accessories
- accident
- acclimation
- acclimatization
- acclimitization
- accuracy
- aclimatization
- activaton
- active recovery
- active restoration
- acuity
- acute training load
- adapt
- adaptation
- adaptations
- adaption
- adaptive athletes
- adaptive muscle shortening
- adaptive training
- adaptive training plans
- add
- add aerobic rides
- add more volume
- add volume
- addiction
- adding volume
- adherence
- adherence to plan
- adjust
- adjust training
- adjusting
- adjustment
- adjustments
- adrenalin
- adrenaline
- advantage
- adventure
- adventure race
- adversity
- advice
- aero
- aero bar
- aero bars
- aero bike
- aero bikes
- aero extensions
- aero gains
- aero gear
- aero helmet
- aero helmets
- aero position
- aero testing
- aero tuck
- aerobars
- aerobic
- aerobic abilities
- aerobic adaptation
- aerobic base
- aerobic base training
- Aerobic capacity
- aerobic conditioning
- aerobic endurance
- aerobic energy system
- aerobic fitness
- aerobic intervals
- aerobic metabolism
- aerobic power
- Aerobic System
- aerobic training
- aerodynamic
- aerodynamic position
- aerodynamic testing
- aerodynamics
- Aerodynmics
- affect absorption
- affordable
- afternoon
- Age
- aggressive
- Aging
- Aging Athlete
- aging athletes
- Aging Endurance Athlete
- ai
- ai ftp
- ai ftp detection
- aid station
- aiding
- air density
- air fryer
- air quality
- airline fees
- albuterol
- alcohol
- alex
- alex grant
- alex howes
- alex wild
- all
- all energy systems
- all energy zones
- all-out
- allergies
- alone
- alter training
- alternatives to power
- altitude
- altitude machine
- altitude mask
- altitude science
- altitude training
- aluminum cranks
- am i doing base training wrong?
- amateur time trialist
- amber
- amber pierce
- ambient conditions
- amgen
- amonia
- ampk
- anaerobic
- anaerobic capacity
- anaerobic intervals
- Anaerobic system
- anaerobic work capacity
- anaerobic workouts
- analysis
- analytics
- analyze
- analyze criterium data
- analyze efforts
- analyze workouts
- andrew talansky
- android
- android beta
- andy
- andy blow
- anemia
- anemic
- ankle
- annotations
- announcement
- annual plan
- annual planning
- ANT
- ANT+ FE-C
- anti-inflammatory
- anti-oxidants
- anti-row
- anti-squat
- antihistamines
- antioxidant
- antioxidants
- antirow
- anxiety
- ap
- apex nutrition
- app
- apparel
- apps
- aqi
- arch support
- Argentine
- argentine national champion
- arizona
- arkansas
- artificial sweeteners
- ashton instruments
- ask
- ask a coach
- ask a cycling coach
- Ask a Cycling Coach Podcast
- Ask a Cycling Coach podcast landing page
- ask acoach
- aspen
- assessment
- asthma
- asymmetries
- at
- atheletes
- athlete
- Athlete feedback
- athlete interviews
- athletes
- Athletese
- athletic goals
- athletics
- ATL
- atoc
- ATP
- attack
- attacking
- attempt
- attitude
- australian athletes
- autonomic nervous system
- average
- average power
- average speed
- avoid cramps
- avoid overtraining
- AWC
- b race
- b-race
- b12
- baby
- back
- back pain
- back-to-back
- backcountry skiing
- backdate
- backup plan
- bad
- bad air quality
- bad carbs
- bad food
- bad idea
- bad race
- bail
- bail out
- bailed workouts
- bake
- balance
- balance climbing and descending
- balance training
- balancing training
- bananas
- Banick
- bar
- bar length
- barrier
- barry roubaix
- basal metabolic rate
- base
- base cycling training
- base fitness
- base miles
- base of support
- base phase
- Base phase training
- base plan
- base training
- base training done wrong
- base training plan
- baselayer
- bbs
- bc bike race
- bcaa
- bcbr
- beans
- Beard
- bearded
- beards
- beat
- bee
- beer
- beers with chad
- beet juice
- beet powder
- beet root
- beetroot concentrate
- beetroot juice
- beets
- beets and endurance
- before event
- before race
- beginner
- beginner bike
- beginner cyclist
- beginner cyclists
- beginner mistakes
- beginner racer
- beginner training plan
- beginners
- beginners guide
- beginning racing
- belgian
- belgian waffle ride
- belgium
- belly breathing
- ben jacques maynes
- benchmarks
- benefit
- benefite
- benefits
- benefits of cool downs
- benefits of training twice
- benefits of weight lifting
- berm
- best
- best airlines for bike
- best bike split
- best cycling training advice of 2016
- best food
- best performance
- best places for outside workouts
- best places to train
- best power meter
- best practices
- best racing
- best time to train
- best trainer
- best use
- best workouts
- beta
- beta alanine
- beta group
- beta-alanine
- better recovery
- between races
- bibs
- bibshort
- bibshorts
- bicarbonate
- bicycle
- bicycle efficiency
- bidons
- big
- big data
- big ftp
- big groups
- big legs
- big race
- big riders
- big rides
- big training loads
- bigger riders
- biggest
- bike
- bike bags
- bike body separation
- bike case
- bike choice
- bike choices
- bike fit
- bike gearing
- bike gearing for climbs
- bike handling
- bike maintenance
- bike position
- bike race
- Bike Racing
- bike ride
- bike setup
- Bike Setup Tips
- bike skill
- bike split
- bike tire pressure
- bike tire size
- bike travel
- bike turn
- bikepacking
- bikes
- bikram yoga
- binge
- biomechanics
- bipolar
- bipolar disorder
- birth control
- black
- black tea
- blackcurrant
- blind
- blind athlete
- blindness
- block
- blocking
- blood
- blood doping
- blood glucose
- blood plasma
- blood pressure
- blood sugar
- blow up
- blowing up
- blowup
- bmc fourstroke
- bmr
- body
- body build
- body changes
- body composition
- body fat
- body fat scale
- body position
- body positioning
- body positioning on the bike
- body posture on the bike
- body tip
- body types
- body weight
- bolts
- bones to blue endurace race
- bonk
- bonking
- book
- booklist
- Books
- borton
- bottle
- bottle cage
- bottle cages
- bottle pick up
- bottles
- bottles on tt bike
- bottom bracket
- boxed in
- braid
- brain
- brakes
- braking
- break
- break through
- breakaway
- breakaways
- breakfast
- breath
- breath rate
- breathe
- breathing
- breathing rate
- breathing technique
- breck epic
- brick
- brick workouts
- bridge
- brimm brothers
- bringing your bike on a plane
- british
- bro science
- broken
- broken bone
- broken bones
- broken collarbone
- bucket list ride
- budget
- build
- build fitness
- build muscle
- build phase
- Build phase training plans
- build power
- build training
- build training plans
- builder
- building
- bumper plates
- bumping drills
- bunch sprint
- bunny hop
- bunnyhop
- burn
- burn fat
- burned out
- burning
- burnout
- burp
- burritos
- Bushido
- busy
- busy schedule
- butyl
- buyers guide
- buying a bike
- bwr
- c race
- c-race
- cadence
- cadence drill
- cadence drills
- cadence training
- caffeine
- Caffeine affect nutrition
- caffeine dose
- cajon
- calculate normalized power
- calendar
- calibrate
- calibration
- california
- california enduro
- caliper
- call-up
- calm
- caloric balance
- caloric burn
- caloric defecit
- Calorie
- calorie limit
- calorie threshold
- calories
- camelbak
- camp
- camps
- canada
- canceled
- Cancellation
- cancelled
- Cancelled events
- cancer
- cant put out power
- capabilities
- capacity
- Cape Epic
- car
- car accident
- car back
- car up
- carb
- carb cycling
- carb loading
- carbohydrate
- carbohydrate cycling
- carbohydrates
- carbon
- carbon bikes
- carbon cranks
- carbon frame
- carbs
- cardi b
- cardiac output
- cardio
- care
- cargo bibs
- carson
- carson city
- Carson City Off-Road
- case
- cassette sizes
- cat
- cat 1
- cat 2
- cat 3
- cat 4
- cat 5
- category
- category upgrade
- cavendish
- cda
- celebrate
- cell signaling
- cell signaling from weight lifting
- cellular level
- cellular respiration
- central governor
- century
- century ride
- century taper
- CES
- chad
- Chad Timmerman
- chain
- chain gain
- chain gang
- chain lube
- chainring
- chainring sizes
- challenge
- chamois
- Champion
- championship
- change
- change position
- changing testing format
- chase
- chase moves
- cheap
- cheap power meter
- cheat
- cheating
- check
- checklist
- chest congestion
- chew
- chews
- chiel poffe
- chile
- chloe
- chloe woodruff
- chloride
- choking
- choose a training plan
- choose power meter
- choosing
- choosing a bike
- choosing a plan
- choosing tires
- choosing volume
- choosing workouts
- christenson
- christmas
- christmas list
- chronic
- chronic sleep deprivation
- Chronic training load
- circadian rhythm
- circuit
- circuit race
- clamp
- claritin
- clavical
- cleats
- clif
- clif bar
- climb
- climber
- climbing
- climbing road race
- climbing training
- climbs
- climbs vs flats
- clincher
- clinic
- closed circuit
- closed pool
- closing
- closing gaps
- clothing
- club kit
- co2
- coach
- coach chad
- Coach Chad Timmerman
- coachable
- coaching
- coast
- coast ride
- coasting
- cobbles
- coefficient
- coefficient of drag area
- coffee
- coffee and cycling
- coffee and endurance
- coffee and hydration
- coffee shop rides
- cognative load
- cognition
- cognitive
- cognitive load
- cold
- cold weather
- collagen
- collarbone
- collegiate
- colorado
- columbine
- cometh
- comfort
- common mistakes
- communication
- commute
- commuting
- compact crank
- compensation
- competition
- competitive
- competitiveness
- compliance
- componentry
- components
- composition
- compression boots
- concussion
- conditions
- confidence
- Connect devices
- conserve
- consistency
- consistent training
- constant improvement
- constrained
- contact
- cookies
- cool
- cool down
- cool downs
- cooldown
- cooliing
- cooling
- core
- Core and Strength Training
- core strength
- core training principles
- corner
- cornering
- corners
- correct
- cortisol
- cost of flying with a bike
- cost of getting faster
- couch stretch
- cough
- counter
- counter attack
- couples who train together
- course
- course preview
- course profile
- course profiles
- course recon
- course walk
- courtney
- cover
- cover moves
- covid-19
- cram
- cramming
- cramp
- cramping
- cramps
- crank
- crank arm
- crank based power meter
- crank length
- cranks
- crankset
- crash
- crash training
- crashes
- crashing
- cravings
- create a training plan
- creatine
- creatine for cyclists
- creating workouts
- creator
- crew
- crewing
- crit
- crit cycling training plans
- crit race
- crit racing
- crit taper
- crit training
- criterium
- criterium mountain bike
- criterium plans
- criterium racing
- criterium strategy
- criterium training
- criteriums
- criticism
- crits
- cross
- cross country
- cross country marathon
- cross country olympic
- cross country training
- cross train
- cross training
- cross winds
- cross-country
- cross-train
- cross-training
- crosstrain
- crosstraining
- crosswind
- crosswinds
- crunched
- crusher in the tushar
- ctl
- Cuore Cycling Apparel
- curves
- custom
- custom cycling training plan
- custom interval
- custom intervals
- custom screen
- customize
- cut short
- cutting
- cx
- cx bike
- cx racing
- cycle
- cycleops
- cycling
- cycling accessories
- cycling analytics
- cycling and weightloss
- cycling base training
- cycling base training plan
- cycling bibs
- cycling breakfast
- cycling buyers guide
- cycling challenge
- cycling christmas list
- cycling classes
- cycling computer
- cycling cyclocross training
- cycling discomfort
- cycling documentary
- cycling events
- cycling fitness test
- cycling forum
- cycling FTP
- cycling FTP test
- cycling functional threshold power
- cycling genetics
- cycling goals
- cycling hand signals
- cycling hydration
- cycling identity
- cycling interviews
- cycling kit
- cycling marginal gains
- cycling myths
- cycling nutrition
- cycling podcast
- cycling power
- cycling power based training
- cycling power curve
- cycling power zones
- cycling pro interviews
- cycling race
- cycling racing
- cycling recover
- cycling recovery
- cycling season
- cycling shoe
- cycling shoe weight
- cycling software
- cycling tech
- cycling terms
- cycling tips
- cycling tires
- cycling training
- cycling training advice
- cycling training app
- cycling training beliefs
- cycling training books
- cycling training calendar
- cycling training entertainment
- cycling training for Ironman Arizona
- cycling training goals
- cycling training plan
- cycling training plan for road racers
- cycling training plans
- cycling training with a partner
- cycling trips
- cycling TSS
- cycling verbal cues
- cycling volume
- cycling vs running
- cycling weight
- cycling wish list
- cycling with power
- cycling workout instructions
- cycling workouts
- cyclist
- cyclists
- cyclists FTP
- cyclng