- How to come back after a long break from training - Power profiling, Zwift Academy "test" workouts, what do they mean? - Respecting the process- what it takes to achieve big goals - Air quality and deciding whether to ride outside Ashley Horner - https://www.ashleyhorner.co/ Iron Cowboy - http://www.ironcowboy.co/home-1/ Understanding Power Profiling - https://tinyurl.com/y896tv8g Todays Plan Performance Index - https://tinyurl.com/y8ql6tvz Suggested Weekly TSS And Target CTL - https://tinyurl.com/y77yqk3v Data Driven Athlete - Air quality for riding https://datadrivenathlete.com/2018/08/15/air-quality-and-cycling-when-to-ride-when-to-stay-home/

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- Hydration and nutrition for 60-90 min workouts and long endurance events/24h events - ERG vs. training skills for bike workouts - Training zones -Crit Racing at Cross Fit Games 2018 Resources: Workout Hydration - https://blog.skratchlabs.com/blog/hydration-science-and-practice -24hr Workout Hydration strategies - https://www.hammernutrition.com.au/how-to-fuel-for-a-24-hour-mtb-ride/ Crit Race at Cross Fit Games 2018: https://www.youtube.com/watch?v=-UjFL5czGiA

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- Zwift Academy as a training tool, what to expect, how to fit it into your overall plan - What is VO2 Max, and can it be improved? - Changing your goals after the season does not go as planned - How music can make you faster

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The coaches do a roundtable about racing and cover: - Week and day before the race - training, mental preparation, state of mind (including the day of) / Visualization - Race reports and lessons learned - When something goes wrong (we all had something go wrong in our last event!) - Choosing events that play to your strengths (but trying new things in the process) - Recovery- how much time off/how many easy days? - Eating immediately after a race/event and recovery (more on that topic here: https://discuss.endurancelab.fit/t/post-race-or-long-event-eating/739)

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Topics: - Wear and tear on our bikes while on our trainers - 5 Tips for Setting Up an Effective Indoor Cycling Space - Volume or intensity workouts- which is better? - Altitude acclimatization - Body Set Point and nutrition and more! Links talked about on the show: https://trainright.com/5-tips-for-setting-up-an-effective-indoor-cycling-space/ Coach Theia's indoor set-up: https://youtu.be/Uc78ieK4Lus

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- What is torque and why it is so important in cycling - Should you follow Froome's nutrition plan? And more! Links talked about on the show: https://www.bbc.com/sport/cycling/44694122 https://www.bbc.co.uk/programmes/p06ctplq

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- Comparing yourself against others - How do you know if your training is "working" or if it is "good for you"? - Bike handling tips - Energy foods for endurance cycling And more!

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- Finding your "WHY" - Should you just stick with real food to fuel your race? - Why “steady state” riding isn’t effective- cycling is not a steady sport - Mechanical failures in a race - overcoming problems Join the Endurance Lab Coaches!

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Margaret Thompson shares how she and her teammates established a Race Across America (RAAM) record for a four-person women’s team aged 60-69 of 7 days, 11 hours and 4 minutes. Chat and Chill ride in Zwift with Theia Friestedt

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- Numbers are important, but not the most important part of your training - The emotional side of injury - Is Hot Dog water the next coconut water? - Travel and training, and how different foods can affect your performance And more! Coaches Corner Episode 30!

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