Are you tired, or just having an off day? Should you scrap that session, or plug on? I answer these questions on Tipcast 59, and discuss why a little neuromuscular fatigue need not be cause for dropping your entire workout. In short, fatigue can be at a number of levels, so you don't need to PR in every workout to call it a succes. In fact, feeling great in a session may be cause to taper back some too, as those PR days can often lead to overtraining or injury. As Tom Swensen said to me years ago:

"If you feel good do less, if you feel bad, do less. Only when you feel average should you consider doing more." Not bad advice.

ESP tipcast 59 is supported in part by:

SLS tri custom apparel. With a range of stock and custom options for all three sports, SLS tri is ready to get you dressed for 2015 success.

Honey Stinger, maker of honey-based bars, gels, chews and the brand new caramel waffle. Talk about race fuel! 

On Tipcast 58 I discuss how to make your spring training camp work for you! Whether its a long weekend or 10 days, the spring training camp can boost your fitness, or wipe out your spring. Here are some of the tips covered:

1.     Review your plan then plan your camp.

2.     Rest before and after.

3.     Train before the camp! 

4.     Why how much you train can be tough to answer.

5.     Opposites attract. Cut the intensity and up the volume.

6.     Live like a champion. 

7.     Find your rhythm; why frequency trumps total volume.

More more information on this or other topics head on over to www.espanswers.com

Special thanks to Skratch Labs for their suport in 2015. Thirsty? Skratch it!

On Tipcast 57 I discuss what you need to do to dial in your feeding and hydration strategies for your big races, and why now is the time to do it!

The winter is a great time to make the most of the indoor training sessions. Calculate your sweat rate and figure out what feeding strategy will optimize your performance. On the show I discuss:

To learn more about how to calculate sweat rate, or hydration head over to www.espanswers.com, and search hydration. You can also checkout my June 2013 interview with Skratch Labs founder Allen Lim, or my December 2012 interview with Biju Thomas. You can also donate and support this podcast.

Special thanks to Skratch Labs for their support of the podcast.

On tipcast 56, I’ll wrap up my discussion of how to optimize HIT programs by touching on ways to mix and match workouts in a reduced volume tri program. Contrary to what many critics want to claim is a lower volume program with tons of short sessions of intervals, a HIT based program is really about optimizing your limited time by balancing your individual response to the training to devise a plan that meets your performance goals. In the podcast I review:

I would like to thank Blue Ridge Outdoors magazine for their support this year

Also be sure to checkout Rudy Project for the latest technically cool eyewear and lids, including the Airstorm!

On Tipcast 55 I discuss how some midifications to the Training Peaks Performance Management Chart and Training Stress Score can help you better manage a HIT based triathlon program. 

THe ESP Podcast would like to thank Blue Ridge Outdoors Magazine. For more than 19 years, Blue Ridge Outdoors magazine has been the definitive guide to outdoor sports, health, and adventure travel in the Southeast and Mid-Atlantic. Published free every month, BRO has established itself as the nation’s top regional outdoor publication. For more information checkout www.blueridgeoutdoors.com.

We also want to thank SLStri custom apparel for their support this racing season.

On Tipcast 54 I discuss tips on how to make your racing weight on a lower volume, HIT-based training program. Weight loss is often a struggle for low-volume training programs, so hopefully a these tips can help.

The ESP Podcast would like to thank one of its newest supporters:

Blueridge Outdoors Magazine. For more than 19 years, Blue Ridge Outdoors magazine has been the definitive guide to outdoor sports, health, and adventure travel in the Southeast and Mid-Atlantic. Published free every month, BRO has established itself as the nation’s top regional outdoor publication. For more information checkout www.blueridgeoutdoors.com. We also want to thank both Rudy Project North America and Honey Stinger.

Things to consider when periodizing training for time-crunched triathletes.

That's a wrap on 2014! Please help support this podcast by writing a review and donating at our website.

Special Thanks to:

Rudy Project

Honey Stinger

On Tipcast 52 I review my blog post on why advertisements disguised as research are not all they seem. Here I discuss some of what actual research says about the age old debates on seated vs standing on a climb, as well as whether a high vs a low cadence in "better". For more information checkout www.espanswers.com

SEARCH CLIMBING

For more information on the full post head to our website.

Listeners may remember my discussion with Allen Lim on marginal gains. Allen made the point that many athletes become hyper focused on certain areas that yield very little return. We can consider this the 1% margin. However, this focus on the 1% often comes at the cost of eliminating a bottle neck (BN) which also hold us back. In the world of elite racing, marginal gains (MG) are often where races are won and lost. But for the majority of us, our bottle necks are what is truly hold us back. The first part of the process, however, is identifying what your major bottlenecks are, as well as if your training objectives are addressing those, or if they are targeting marginal gains.

RULE #1 - KNOW THY WEAKNESS

Assess your strengths and weaknesses first.

RULE #2 - EATETH FROM THE LOW BRANCH FIRST

Focus on one thing and go for the low hanging fruit.

RULE #3 - MAYBEITH A QUICK FIX EXISTETH, BUT ALL DEMANDETH A CHOICE.

RULE #4 - NOT ALL WEAKNESSES MAYETH BE CHANGED

On Tipcast 50 I answer a question from the mail bag about B-12 supplements, and also tackle the age old question of whether to take anti-oxidants. If you're someone who wants to optimize your performance and recovery then you'll want to listen to this one!

Some of the research discussed in this podcast can be found here:

Lira et al. 2010

Cumming et al. 2014

Paulsen et al. 2014

Special Thanks to 2014 Sponsors:

Rudy Project

Honey Stinger