With age comes wisdom (especially if you listen to The Knowledge). But what also comes is a need for increased recovery, strength training, and changes to your overall training approach. In this episode, Wahoo Sports Scientists Neal Henderson and Jeff Hoobler examine what happens to athletes after 40 and how to keep improving as you age.

**Learn more:**

https://www.wahoofitness.com/blog/importance-strength-training-age/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-training-recovery-when-youre-over-40/18484

What's your peak cadence? 90? 140? 200? In this episode, our Sports Science team explains how High-Cadence drills improve your efficiency and performance at all cadence speeds and how to incorporate these simple, and relatively easy, exercises into your regular training.

**Learn more:**

https://www.wahoofitness.com/blog/cycling-cadence-what-is-it-how-to-improve-yours/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-the-benefit-of-high-cadence-training/18434

Dr. Jinger Gottschall and Mac Cassin are back for Part 2 of our sleep and recovery series. Specifically discussing the factors that influence your sleep quality and giving you 12-questions to test your sleep recovery number. 

**Learn more:**

How to Get a Good Night's Sleep

Recovery: When, How Much, and Does it Work

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-true-or-false-sleep-assessment-test-for-athletes-part-2/18264

How hard is hard? What's the difference between Normalized Power and Average Power? Is it more important to focus on Training Stress Score or Intensity Factor when choosing a workout? 

Determining training load—whether for a given workout or over the course of a season— isn't as straightforward as it seems. There is a veritable alphabet soup of measurements and calculations out there designed to help quantify just how much training load you've accumulated during the course of a workout or over time. These include NP, TSS, IF, CTL, ATL, and TSB, just to name a few. In this episode, Wahoo Sports Science coaches Neal Henderson and Mac Cassin untangle the often-confusing world of measuring training load to help you better navigate the sea of acronyms and get a deeper sense for just how hard (or easy) those upcoming workouts might be.

**Learn more:**

https://www.trainingpeaks.com/blog/understanding-the-limitations-of-tss-and-if-during-hiit-training/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://systm.forum.wahoofitness.com/t/new-knowledge-episode-calculating-training-load-why-you-shouldnt-stress-about-tss/17882

For athletes, sleep is the ideal recovery tool. Lack of proper sleep can slow down training adaptation and may actually increase the risk of injury or illness. Despite the importance of sleep, many athletes are often unable to get good, quality sleep, especially during hard training blocks or leading up to the competition. In this episode, Wahoo Sports Science coaches Dr. Jinger Gottschall and Suzie Snyder look at the dynamics of sleep, why it's so critical, and serve up some top tips for getting a good night's rest.

**Learn more:**

How to Get a Good Night's Sleep

Recovery: When, How Much, and Does it Work

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://systm.forum.wahoofitness.com/t/new-knowledge-episode-if-you-dont-snooze-you-lose-the-importance-of-sleep-to-recovery-and-performance/17825

The different phases of the menstrual cycle impact the way your body uses the food you put in it, as well as how you hydrate. In this episode, Wahoo coaches Suzie Snyder and Dr. Jinger Gottschall look at fueling and hydration strategies to help you get the most out of your training, no matter what phase of your cycle you're in.

**Learn more:**

https://www.wahoofitness.com/blog/best-nutrition-for-race-day-performance/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://systm.forum.wahoofitness.com/t/new-knowledge-podcast-cycling-during-your-cycle-part-3-nutrition-and-hydration/17737

In previous episodes, we explored the importance of setting SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound. But there's another level to goal-setting, one that looks at your personality type to help you tailor your goals to your personal outlook. In this episode, Wahoo Sports Science coaches Dr. Jinger Gottschall and Jeff Hoobler delve into the ways in which our personalities impact how we should structure our athletic goals. For this episode, you'll need a pencil and a piece of paper to record your answers to a series of questions. Based upon the answers, Jeff and Jinger will provide practical advice on how to better tailor your goals to your personal outlook. As Socrates said, "To know thyself is the beginning of wisdom."

**Learn more:**

https://www.wahoofitness.com/blog/can-exercise-relieve-stress/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://systm.forum.wahoofitness.com/t/new-knowledge-episode-know-thyself-how-to-use-your-personal-outlook-to-set-more-effective-goals/17736

Recent advantages in technology have made training with power or heart rate more affordable and accessible. But before we had power targets and heart rate zones, endurance athletes used to train solely by feel, also known as Rate of Perceived Exertion (RPE). In this episode of The Knowledge, Wahoo Sports Science coaches Dr. Jinger Gottschall and Mac Cassin discuss the benefits and limitations of taking off your heart rate monitor, unplugging your power meter, and training the good old fashioned way. Get ready to get in touch with your feelings. The doctor is in.

**Learn more:**

https://www.wahoofitness.com/blog/everything-know-heart-rate-training/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://systm.forum.wahoofitness.com/t/new-knowledge-episode-why-you-should-consider-training-by-feel-rate-of-perceived-exertion-rpe/174

Extra: Episode 3

As the northern hemisphere starts to hear the first whispers of spring, cyclists' thoughts turn to riding outside. If you’re training outdoors with a power meter and this is your first time doing structured workouts outside, you may notice a difference in your ability to sustain power out on the road versus on your trainer. This isn't in your head. Most cyclists can produce considerably more power outside. In this episode, Wahoo Sports Science coaches Neal Henderson and Mac Cassin look at the reasons behind this discrepancy, including how the way you ride outside can help identify specific weaknesses and areas for improvement. Get out there.

**Learn more:**

https://www.wahoofitness.com/blog/indoor-cycling-tips-for-training-in-erg-mode/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://systm.forum.wahoofitness.com/t/new-knowledge-episode-take-it-outside-the-differences-between-indoor-and-outdoor-power/17341

Whether it's a stage race, a bike packing trip, or something like the upcoming Tour of Sufferlandria, back-to-back days on the bike put additional demands on you, both physically and mentally. In this episode, Wahoo Sports Science coaches Mac Cassin and Jeff Hoobler offer up essential advice on how to prepare for and crush your next multi-day event.

** Sign up below **

 2022 Tour of Sufferlandria Registration 

**Learn more:**

https://www.wahoofitness.com/blog/ask-experts-preparing-multi-day-ride/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://systm.forum.wahoofitness.com/t/new-knowledge-episode-back-to-back-how-to-prep-for-multi-day-events/17340