The Strong Savvy Cyclist & Triathlete Podcast

Ep 7- Tony Gentilcore Part 2- Go the F*#& to sleep: Why Recovery Is Easier Than You Think

An episode of The Strong Savvy Cyclist & Triathlete Podcast

By Menachem Brodie
The Strong Savvy Cyclist & Triathlete Podcast presented by Human Vortex Training & USA Cycling Expert Level Coach Menachem Brodie gives cyclists & triathletes of all levels & abilities the opportunity to learn about Strength training, Physiology, Psychology, Nutrition, & much more, as Coach Brodie shares his experience and talks with other top experts.

Taking YOUR questions, we're here to help you get more out of your training, and to learn how to "Train Smarter, Not Harder, because it is all about YOU!™"

Learn more
www.HumanVortexTraining.com

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@HVTraining
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Ep 22 Road to Kona 2020: Dr. Lisa Lewis- Using Your Superpowers for Good
When it comes to performance, it seems we've learned quite a lot about what we need to physiologically develop in order to perform...but the physiological aspect is only a portion of reaching your full potential.  While the mental aspect is seen as a "soft science", it produces cold, hard results- when you do it right. In the first episode of our Road to Kona 2020 series, we talk with Dr. Lisa Lewis about developing the skills & tools we need to develop that will allow you to tap into your superpowers and unlock your full potential. Dr. Lewis is a licensed performance & addictions psychologist, who specializes in working with athletes for sports performance, as well as coaching & education for fitness professionals looking to help their clients & athletes tap into their super powers. She is a wealth of knowledge and has been passionately helping others since 2003, when she first became a licensed psychologist.  She currently serves as part time faculty member at Northeastern University and teaches classes including developmental psychology and abnormal psychology. She has also taught at Wheelock College and Salem State University, teaching undergraduate courses including developmental psychology, sport psychology, and exercise psychology. https://drlewisconsulting.com/ https://www.instagram.com/drlewisconsulting/
1:01:30
October 8, 2019
Ep 21- Strength Training for Professional Cyclist: Special Considerations
Strength Training for cyclists itself requires a unique view on how to build the training year.  BUT When building a training program for a professional cyclist the rules DO change quite a bit!  Constant travel & racing, recovery  and adaptation need to be at the forefront of planning for the individual, yet we also want to maintain and build strength. How do we do it? While the majority of the Strength training base will be done in the 3.5-4months the athlete has at home, we still want to build and maintain some strength through the spring classics season. In todays episode we talk through what a Strength Training program would look like, and some considerations that need to be take to build a solid training program for best results.
1:03:59
September 24, 2019
Ep 20 Building your Aerobic engine through high-power/ high-intensity intervals (One doesn't even feel like high intensity!)
While it's officially "Base time" for many cyclists in the Northern Hemisphere, many are not getting 50% (or more) of what they can (or should) out of their time on the road building their Aerobic Energy System. LSD (Long Slow Distance) is still the mantra for many, and while these kinds of rides ARE necessary, they should NOT be the only kind of training that you do to help improve your riding or triathloning (if that is even a word, lol). If you're looking to build a bigger, STRONGER engine on which to ride, race, or compete, you can & MUST use STRENGTH TRAINING, along with in-sport training, to MASSIVELY increase your Wattage.  Perhaps the best part of using this approach, is you get BETTER results, for a fraction of the amount of time (and boredom) it takes you when doing only Long Slow Distance training! Yet NOBODY talks about this!  But only doing Long Slow Distances leaves us only challenging 2 of the 3 Pillars we need to build in order to increase our aerobic capacity. Don't get me wrong, you DO need long rides, runs, and swims, but when and HOW you execute them, as well as your ability to Recover & Adapt to them, play key roles. In todays episode we discuss 2 Training approaches- 1 which can be done with strength training or riding/running, and another which is often abused and misused on the bike, in order to not only boost your Aerobic Capacity, but also your Aerobic Power- an incredibly frequently neglected part of the energy system, which leaves so much potential on the table for endurance athletes. Yes, Strength Training for Cyclists & Strength Training for Triathletes need to be done differently, and this is one of the many ways in which we need to change the thinking! Don't forget to Like & Share this episode, and to Subscribe for more content and information, from the World-Leading Strength Coach for Cyclists & Triathletes! Strength Training for Triathlon Success Course (Training Peaks University) https://trainingpeaks-university.thinkific.com/courses/strength-training-for-triathlon-success 4 Pillars of Athletic Development (Exercise Science: How Your Fitness Progresses Over Time) https://youtu.be/fsXmOjIg7EU HRV4 Training Blog post on Training Monotony https://www.hrv4training.com/blog/new-feature-in-hrv4training-pro-training-monotony HVT Website https://www.humanvortextraining.com/
50:48
September 19, 2019
Ep 19- Strength training to INCREASE Aerobic Capacity For Cyclists & Triathletes
Yes, you read that right!  When you understand todays 3 parts of how the Aerobic Energy System are built, you can & MUST use STRENGTH TRAINING, along with in-sport training, to MASSIVELY increase your Wattage; and for a fraction of the amount of time it takes you in your sport. Yet NOBODY talks about this, perhaps because of the thought that in order to have a "bigger engine" that we have to put in long, longer, and really longer hours on the pavement, in the pool, and on the road. But this isn't totally true, and in fact leaves us only challenging 2 of the 3 categories in which we need to address in order to increase our aerobic capacity. Don't get me wrong, you DO need long rides, runs, and swims, but when and HOW you execute them, as well as your ability to Recover & Adapt to them, play key roles. In todays episode we discuss the 3 categories of Aerobic System Development that must be addressed in order to not only boost your Aerobic Capacity, but also your Aerobic Power- an incredibly frequently neglected part of the energy system, which leaves so much potential on the table for endurance athletes. We also discuss how using Tempo as a part of your Strength Training program can allow you to MASSIVELY increase your watts per KG out on the bike, and on the road.  Yes, Strength Training for Cyclists & Strength Training for Triathletes need to be done differently, and this is one of the many ways in which we need to change the thinking! Don't forget to Like & Share this episode, and to Subscribe for more content and information, from the World-Leading Strength Coach for Cyclists & Triathletes! Strength Training for Triathlon Success Course (Training Peaks University) https://trainingpeaks-university.thinkific.com/courses/strength-training-for-triathlon-success 4 Pillars of Athletic Development (Exercise Science: How Your Fitness Progresses Over Time) https://youtu.be/fsXmOjIg7EU Sample of Tempo Lifts:   3-1-3-1 Tempo Goblet https://youtu.be/n1RHPe5Jvzg 6 Week Iron Core for Cyclocross & Gravel Program (2019) https://www.humanvortextraining.com/shop/6-week-iron-core-for-cross-amp-gravel-2019
30:44
September 10, 2019
Ep 18. The 5 Stages of Strength Training for Cycling & Triathlon Success
In todays episode Coach Brodie talks in depth about the 5 Stages of Strength Training that EVERY Cyclist, Triathlete, & Runner MUST go through each year, in order to have success in their chose sport from strength training...and not an injury. Covered in todays podcast are a number of common questions, and areas where many athletes screw up strength training: Should a Cyclist perform a 1RM (1 Repetition Max Test)?  Does a Triathlete need to Deadlift from the floor? Why you should NOT leave strength training sessions crawling. Is being super sore for 1-2 days after a strength training session something you should aim for? Why do some cyclists say that strength training "ruined their riding abilities"? Should triathletes be afraid of muscular hypertrophy? How do I convert strength training gains onto the bike, or to triathlon results? Which should I do first: Strength Training or Biking/Swimming/Running? What nutrient do women need to make sure to eat before and immediately after training for 14-18 days a month? There are also a number of MISCONCEPTIONS we blow to smithereens: Big Gear work  = Transfer of strength over to cycling  Doing just lots of plyometrics or jumping will improve your riding and sprinting Endurance athletes should only lift in sets of either 12-18 repetitions, or 25-30 repetitions Your Strength training movements should mimic the same movements as your sport As well as other topics that have coach Brodie a little hot under the collar.... Youtube- www.Youtube.com/HVTraining Website/ Blog- www.HumanVortexTraining.com
58:34
September 3, 2019
Ep 17- Turning the mic around on "That Triathlon Show" host Mikael Erikson
Mikael Erikson started the Scientific Triathlon Podcast to help share quality, well researched information with others, to help them stay healthy, and train strong, whatever their distance of choice may be. In todays podcast we cover a ton of topics- From how and when to add strength training for cyclists and strength training for triathletes to your program, as well as general training mindset... something many cyclists and triathletes may not realize has a big impact on your results! Mikael and I had a fantastic time on this interview, and there are a TON of great take homes that you can immediately implement in your training and recovery plans. Mikael has some fantastic knowledge, and a lot of experience to share as a coach. Take a listen in as we turn the mic on one of the top triathlon podcasters to pick his brain! Make sure to check out www.ScientificTriathlon.com, and Mikael's awesome "That Triathlon Podcast"!
1:28:22
August 6, 2019
Ep 16. Jason Fitzgerald- Strength Running Has Kept Me Running Nearly Injury Free Since 2009
Jason Fitzgerald wasn't always a runner....in fact, he HATED running! Eventually running grew on him.....but so did the all too common running injuries. So much so that after his first marathon, he saw 4 different physical therapists in an effort to recover from an injury. But after much pondering and reading, Jason realized that Strength Training isn't in addition to his running, but is a PART OF his running training! Join Jason and I as he shares his journey as a runner, and in building Strength Running into a podcast with over 1 million downloads, and his website www.StrengthRunning.com into one of the top running blogs on the internet, and how he sees strength training help you stay out on the road, doing what you love to do!
1:13:45
July 23, 2019
Ep 15- Selene Yeager "Make it easy"
Selene Yeager has been in the cycling & fitness world for over 25 years, helping riders get stronger, and get even more out of their time on their bikes.  We caught up with Bicycling Magazines "Fit Chick" to talk about strength training, nutrition, riding, racing, and how she manages to have fun and keep crushing it on her bike. We cover quite a lot more, including how bodybuilding helped her get into lifting, an epic bonk, and what strength exercises she finds personally most rewarding. 
1:10:33
June 12, 2019
Ep 14 Dr. Sarah Duvall- Pelvic Floor & Diastasis: Coming back stronger than ever before!
Dr. Sarah Duvall is a leading professional in the field of Postpartum fitness. In todays episode we talk about return to triathlon and running after Diastasis or prolapse, and how you can come back STRONGER than ever before! We also talk about how Breath work, and learning how to breathe properly can not only boost performance, but also improve your recovery, and general well being.  Make sure to check out her many various programs and resources at www.CoreExerciseSoloutions.com 
49:10
May 28, 2019
Ep 13: Meghan Callaway- Treat Each Session As You Would Your Race, Be 100% Present Mentally
Meghan is a Vancouver, BC based trainer, author of the extremely popular "Ultimate Pull-up Program", and who has written for a number of Fitness Publications including SHAPE Magazine. She's a very talented coach who's putting out some absolutely stellar strength training content on Instagram, and who really knows her stuff. We talk about: -Strength Training for Runners, Cyclists, and Triathletes -Should Strength Training for Triathletes include unstable surface training? -How challenging, yet rewarding coaching strength online can be, and how having in-person training experience helps allow for even better results for our athletes -Life balance -The importance of being mentally present in your training and much, much more! Listen, Share, Like, and Subscribe! Learn more about Meghan: https://www.meghancallawayfitness.com
1:12:32
May 14, 2019
Ep 12: Kameel Abdurrahman, Bike Fitting & The 3 Pillars of Bike Performance
Performance on the bike isn't only about training the energy systems and getting stronger. It's also about working to get yourself into a position of power for endurance AND performance on the bike. And in order to do that, you'll need a bike fit from a great bike fitter.  Kameel Abdurrahman has been traveling around the world giving bike fits to riders of all ages and backgrounds. Highly experienced and heavily certified, Kameel has a fantastic skillset, and great knowledge to help riders of many backgrounds and needs dial in their positioning on the bike to keep them strong, fast, and comfortable for the miles ahead. In todays episode we talk about how complex, and yet how simple, a bike fit can be, what considerations one should be taking, and why working with an experienced bike fitter is so instrumental to your ridding success. You can find Kameel at MotionFit.net, or on Facebook Learn how to strength train for your sport PROPERLY, from the world-leading expert's online self-paced course: Training Peaks University- Strength Training for Cycling Success Training Peaks University- Strength Training for Triathlon Success
1:16:33
May 7, 2019
Ep 11: What do you need to be your best?
Ep 11 we talk about injury recovery and the path to return to play. We talk a bit about my own current journey and how it can help make YOU a better coach and athlete.
45:04
April 30, 2019
Ep 10: Dean Somerset- Strength Training for Cyclists, from 1800w to 2000w
Dean Somerset is a Physical Therapist, Strength Coach, Trainer, and Fitness Industry Educator who has been presenting and sharing his experience for the last 12+ years with folks around the world. He's written for TNation, Men's Health, and a plethora of other websites and publications, as well as has a number of fantastic workshops. Dean's been on my "to talk to" list on the topic of Strength Training for Cyclists for quite some time now, as I noticed in one of his Videos that his wife had a Cervelo P3 in their home gym....And todays conversation did not disappoint! Dean has been working with a number of cyclists in his hometown of Edmonton, Alberta, and shares with us what he's doing, what's worked, and some important considerations.  So get your pen & notebook ready, as we dive into some fantastic conversation about best practices, do's and don'ts as well as things you should be thinking about, but probably are not. You can find Dean at www.DeanSomerset.com
1:15:00
April 24, 2019
Ep 9 Dr. Stuart McGill Part 2: Be an Athlete 24/7
In Part 2 with Dr. McGill we go a bit more into the weeds and talk more specifics for cyclists, as well as why and how one needs to "Be an athlete 24/7".   Make sure to listen to Part 1 before this, and check out our YouTube Channel @HVTraining, to view this episode, along with all the models Dr. McGill refers to.
37:44
April 16, 2019
Ep 8- Dr Stuart McGill, Part 1
Dr. Stuart McGill has spent his career exploring the ins and outs of the human spine, and what makes it strong vs. what makes it break down. He has helped thousands of individuals and athletes from around the world get out of pain, and find how to truly build and bolster their spine. With his 4 books, and clinics being taught around the world, Dr. McGill is truly helping drive our health and abilities to new levels. In this episode we talk with Dr. McGill about Cycling specific concerns, and thing we need to consider when working with our cyclists. A running theme in our conversation is....IT DEPENDS!!!  Tune in as we talk shop, and have quite a bit of fun along the way! www.BackFitPro.com
57:39
April 2, 2019
Ep 7- Tony Gentilcore Part 2- Go the F*#& to sleep: Why Recovery Is Easier Than You Think
Tony Gentilcore is an accomplished Blogger, Writer, Fitness Professional, an aspiring mid-world & Jedi master, who has a soft spot for kittens, and  deadlifting.  In part 2 of our conversation Tony and I get into recovery, why most endurance athletes tend to struggle with the mentality needed to see long term success in the weight room for their sport, and much, much more! Don't forget to like, share, and subscribe! www.HumanVortexTraining.com
44:45
March 26, 2019
Episode 6: Tony Gentilcore- Offset The Risks
Tony Gentilcore is not only a great guy, but he's also been around the strength game for quite some time. When he's not writing his Pulitzer(ish) award winning blog, he's helping people get stronger, fitter and faster.... And today, we get to pick his brain and kick around some important topics as it pertains to endurance athletes. In part 1 of our conversation we talk about "Complimenting your other training", what topic leaves people with "The Largest Eyeroll In History"- but why it's absolutely integral to success, and much, much more!
57:46
March 19, 2019
Episode 5- Strength, Agility & Speed for Triathletes and Runners
This week Coach Brodie shares with you some big takeaways from our last 2 interviews with Running Expert Dr. Kasey Hill, and Speed & Agility Expert Lee Taft. This will be a staple of the Strong Savvy Cyclist & Triathlete Podcast, after every 2-3 complimentary interviews, Coach Brodie will go back through the interviews and dig out a few diamonds to give you, the listener, to help you progress your fitness, training, and abilities to all-new levels. While not all take-home episodes may be this polished, I believe it's important to give you as much of an insight as possible on what I'm doing here at HVTraining, what's worked (and WHY) i the past, and even some things that I found interesting or significant in those interviews.
59:12
March 12, 2019
Episode 4: Lee Taft- Teaching Speed For Runners & Triathletes
Most triathletes and runners focus on endurance, and perhaps a little bit of speed work at the track...but what if I told you that agility, jumping abilities, and strength training can significantly boost your performance? Lee Taft is known as "The Speed guy", and has been coaching amateur to professional athletes how to be faster, quicker, and more agile since the 90's. While he is commonly sought out to help baseball, basketball, and other field sports athletes, Lee actually has a deep background in Cross Country and Track.  In this episode Lee talks about how, why, and how much triathletes and runners should be working on their jumping and agility, as well as shares with us some very important insights into how your body works when dealing with the forces out on the road.
1:08:13
March 5, 2019
Ep 3: Dr. Kasey Hill- Stay Curious
Dr. Kasey Hill is a Sports Medicine Doctor in Baton Rouge, LA, who has been helping Runners, Triathletes, and a variety of other athletes get stronger, fitter, and healthier with his 12 week group training classes targeted towards running called "Power Running". From which shoes may be best for you and why shoes don't prevent injuries, to "Toe Yoga", what the heck is the "Rotisserie Chicken Exercise" (Hint: it does NOT involve KFC, Chick-Fil-A, or Popeyes) and why it may be a valuable addition to YOUR strength training program, this episode is packed full of great expert insights and tips to help you see a boost in your running power.
1:08:13
February 26, 2019
Ep 2: Force Creates Motion, BUT Stiffness CONTROLS Motion!
In episode 2 Coach Brodie talks about his recent appearance on the GCN Show to help Hank & Dan crush their pushups proper, and why force production in itself is not the end goal of a strength training program.... but STIFFNESS and force production ARE.  Learn why Pushups may not be "bike specific", but the FUNdamental 5+1 Movements of Push, Pull, Squat, Hinge, Press, and Rotary Stability ARE IN FACT critical to master if you're looking to crush your on-bike or in-sport goals.
22:35
February 19, 2019
Ep 1: It depends.
In our first episode, we'll talk briefly about how and why there is no single answer for each training question: especially when it comes to strength training, and talk a little bit about stretching. I'd love to hear from you! Email your questions to Brodie@HumanVortextraining.com and be sure to subscribe and share!
10:24
February 12, 2019
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