Using positive mental strategies whether for a week-long training camp or the upcoming Tour of Sufferlandria can make all the difference when the going gets tough. Coaches Suzie Snyder and Jeff Hoobler break down how to use positive mental strategies to get the most out of yourself. Plan and practice, pre-record or script it, and write it down if a negative thought creeps in, it's okay. Hear Jeff and Suzie's takeaways to help you deal with your  inner voice that is yelling "STOP! " 

**Learn more:**

How To Use Positive Sef-Talk To Boost Performance

Don't Bail on A Workout, Adjust It

**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-the-power-of-positive-mental-strategies/16931

There's a reason training camps are so popular. Training overload—where you dramatically increase your training volume on successive days—can have big fitness benefits, as long as you do it correctly. Whether it's a week-long training camp or the upcoming Tour of Sufferlandria (our annual fundraiser to benefit the Davis Phinney Foundation), going big on back-to-back days can help you get over plateaus and prepare you for multi-day events. Wahoo coaches Suzie Snyder and Neal Henderson break down everything you need to know to up your training volume and ensure you get the most out of a big week.

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 2022 Tour of Sufferlandria Registration 

**Learn more:**

https://www.wahoofitness.com/blog/numbers-takes-race-grand-tour/

**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-episode-overload-the-benefits-of-going-big/16818

Elite endurance athletes know the importance of strength training. To take your performance to the next level you need to do more than just ride. In this episode, Wahoo Sports Scientists Jinger Gottschall and Jeff Hoobler take on the subject of bodyweight strength training. They'll introduce your brain to the posterior chain, highlight the importance of core work, and give you expert tips on how to improve your functional strength without hitting the gym.

** Sign up below **

 2022 Tour of Sufferlandria Registration 

**Learn more:**

https://www.wahoofitness.com/blog/age-impact-performance-recovery/

**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/the-knowledge-podcast-new-episode-stronger-is-faster-why-you-need-strength-training/16579

It's hard to plan a journey if you don't know your destination. Goal setting is an important aspect of performance, whether you're talking about endurance sports or life in general. In this episode, Wahoo Sports Science coaches Neal Henderson and Dr. Jinger Gottschall break down the basics of setting goals that aren't just clear, but SMART: Specific, Measureable, Achievable, Relevant, and Time-bound. Whether you have your sights set on the podium or a new PR on the local climb, this framework will help you get there.

**Learn more:**

https://www.wahoofitness.com/blog/setting-goals-for-a-successful-cycling-season/

**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-episode-ready-set-goals-the-importance-of-smart-goal-setting/16384

Fitness testing is a critical component of training. The old adage is, if you want to get to your destination, you first need to know where you are. In this episode of The Knowledge, Wahoo Sports Scientists Jeff Hoobler and Neal Henderson put the subject of fitness testing through its paces. They'll explain the different testing protocols, both in the lab and in the field; dive into the complicated relationship many athletes have with testing and provide some key strategies that will help you ace your next fitness test. Time to cram.

**Learn more:**

https://www.wahoofitness.com/blog/power-testing-what-when-and-why-do-them/

**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-episode-the-knowledge-why-fitness-testing-matters/16210

** Mentioned in this episode - Ep 19: https://the-knowledge-by-wahoo-sports-science.simplecast.com/episodes/it-takes-vo2-to-tango-demystifying-vo2-and-vo2max

** Mentioned in this episode - Ep 17: https://the-knowledge-by-wahoo-sports-science.simplecast.com/episodes/take-it-inside-the-ins-and-outs-of-indoor-trainers

Riding faster doesn't have to mean riding harder. In this week's episode of The Knowledge, Wahoo Sports Science coaches Neal Henderson and Mac Cassin share some pro tips on how to improve your average speed on rides and in races. From the importance of aerodynamics to the simple technique of powering over hills, Neal and Mac pull the curtain back to reveal everything you need to know to improve your finishing times without wasting watts.

**Learn more:**

[https://www.wahoofitness.com/blog/indoor-cycling-drills-that-build-strength-and-efficiency/]

**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-episode-how-to-ride-smarter-not-harder/16003

There are two kinds of cyclists: those who have crashed and those who will crash. Injuries happen, especially if you're competitive. Wahoo Sports Science coaches Mac Cassin and Suzie Snyder are no strangers to crashes. In this episode, Mac and Suzie talk about the ABCs of how to properly ease back into training after an injury. From the importance of a positive mindset to how soon you should start back, this episode will help you get back on track should you find yourself on the business end of an injury.

Learn more:

https://www.wahoofitness.com/blog/maintaining-fitness-motivation-injury/

Try the SYSTM Training App free for 14 days.

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

Have a question? Ask and get answers here! 

In this week's episode, Wahoo Sports Science coach Neal Henderson is joined by Rohan Dennis. For the past nine years Neal has been Rohan's coach, helping him achieve some impressive results, including a World Hour Record, Olympic medals, Grand Tour stage wins, and several World Championship titles. Neal and Rohan talk about their history working together, Rohan's recent move to Jumbo Visma, and what lies ahead for the talented Aussie rider. Coach Neal might even show his softer side as he reflects on their nearly decade-long relationship.

Have a question? Ask and get answers here! 

https://systm.forum.wahoofitness.com/t/new-episode-w-special-guest-world-champ-rohan-dennis/15629

You can't put the pedal to the metal unless your engine is warmed up. The same is true with your body. To get the most out of your training, proper warmup is key. In this episode, Wahoo sports scientists Dr. Jinger Gottschall and Mac Cassin get fired up and dig into why warmup is so important to performance. They'll also share some tips on how to get primed to crush your next workout or event.

Learn more:

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

Try the SYSTM Training App free for 14 days.

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

Have a question? Ask and get answers here! 

https://systm.forum.wahoofitness.com/t/new-episode-warming-up-the-engine-the-importance-of-getting-primed/15247

Holidays can be a tricky time for athletes. Parties, travel, changes in routine, and…parties make it hard to stay on track. The coaches at Wahoo Sports Science share their top tips for navigating the holiday season. From how to maintain your fitness to the benefits of recovery. You’ll learn how to not just survive but thrive during the holidays so you can make 2022 your best year yet.

Learn more:

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

Try the SYSTM Training App free for 14 days.

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

Have a question? Ask and get answers here! 

https://systm.forum.wahoofitness.com/t/new-special-episode-holiday-survival-guide-for-athletes/15006