The Knowledge by Wahoo

Strong is fast. Wahoo sports scientists Neal Henderson and Dr. Jinger Gottschall are back, and this time they’re tackling strength training. They’ll bust some myths, explain the benefits of strength training for endurance athletes, and drop some knowledge on exactly what you should and shouldn’t be doing if you want to get the most out of your strength routine. Neal and Jinger are here to pump….you up.

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-knowledge-episode-adding-strength-training-to-your-endurance-plan/13282

In this episode of The Knowlege by Wahoo, we are joined by co-host Dr. Jinger Gottschall, Director of Sports Science here in Boulder CO. Neal and Jinger crunch the numbers and discuss three-dimensional core as the foundation of your musculoskeletal system.  Listen as they break down why and how to properly train and what exercises to implement when structuring your workouts. All this and core? on this  episode of The Knowledge Podcast by Wahoo. 

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/the-knowledge-what-core-training-can-do-for-you/12083/2

 In this episode, Neal and Mac are discussing low-intensity training and how absolutely important it is in low volume training, and how it's a foundational part of high volume training. What is low-intensity training? And how do we define that? And really, why is it valuable or important? Find out next on this of episode of The Knowledge Podcast by Wahoo! 

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/the-knowledge-how-to-use-low-intensity-and-low-volume-training/12082

Neal and Mac are back with another episode of The Knowledge Podcast brought to you by Wahoo. Today's discussion is about cadence, specifically Low Cadence, and how it can oddly enough make you faster. Mac Cassin defines optimal cadence or preferred cadence and what that means from a physiological and neuromuscular standpoint. What does Neal Henderson have to say about all this? Find out in this episode of The Knowledge Podcast by Wahoo. 

Learn More:

https://blog.wahoofitness.com/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 a question? Ask and get answers here! 

https://systm.forum.wahoofitness.com/t/the-knowledge-when-to-train-with-low-cadence/12078

Glad to see you made it back! In this episode, Neal and Mac are back again to break down how you can  train with purpose and what you will need to succeed. Speed vs Power Output, Heart Rate, and Perceived Exertion? What does it all mean and how do we use these specific metrics to our advantage. Find out now on The Knowledge Podcast brought to you by Wahoo. 

Want to learn more about the Metrics that Matter?

https://blog.wahoofitness.com/numbers-understanding-metrics-matter/

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/the-knowledge-why-you-need-to-know-more-than-just-ftp/12085

Welcome back to The Knowledge Podcast by Wahoo. In today's episode Hosts Mac Cassin and Dr. Jinger Gottschall discuss how to apply your strength training to help maintain and support specifically your bone density. Is drinking Milk enough to support strong healthy bones? Does training more than 10 hours a week leave me susceptible to losing bone density? Find out in this episode of The Knowledge Podcast by Wahoo

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/the-knowledge-how-to-start-weight-training/12080

Welcome back to The Knowledge Podcast by Wahoo. In this episode Host, Neal Henderson and Mac Cassin are taking a break! Not from the podcast but specifically they discuss why and the importance of how to plan and maximize your recovery. Low endurance training, active recovery and just kicking back and relaxing. All this and more in this episode of The Knowledge Podcast.

Learn more:

https://blog.wahoofitness.com/ask-experts-skip-workout/

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/the-knowledge-the-value-of-not-training/12081

In this episode, Neal and Mack discuss why knowing more than just FTP (Functional Threshold Power) is important for effective training. While FTP has traditionally been used as the sole determinant for training, there are other levels of intensity that are important for overall performance improvement. These include anaerobic efforts, long-distance endurance events, and neuromuscular sprinting ability, each of which requires different training targets. By solely focusing on FTP, athletes may miss out on significant improvements in performance. 

To gain a better understanding of your rider type, incorporating 4DP or 4-dimensional power could be the solution. 4DP is a comprehensive measurement system used in SYSTM that evaluates four key aspects of a cyclist's fitness: neuromuscular power, maximal aerobic power, anaerobic capacity, and threshold power. By analyzing these four dimensions of power, riders can gain a deeper insight into their strengths and weaknesses, and develop a more targeted training plan to improve their overall performance. Therefore, it is important to consider and train for multiple metrics to achieve optimal performance.

Try the SYSTM Training App free for 14 days.

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

Learn more:

https://blog.wahoofitness.com/going-beyond-threshold-power-the-sufferfest-4dp-profile/

Have a question? Ask and get answers here! 

https://systm.forum.wahoofitness.com/t/the-knowledge-why-you-need-to-know-more-than-just-ftp/12085

Welcome back to The Knowledge Podcast by Wahoo. Hosts Neal Henderson and Mac Cassin cover everything you need to know about volume training. Ok, maybe not everything but Neal and Mac break down the what, why, and how to's when it pertains to high volume training.  This episode definitely sets up some great topics which we cover in future discussions but just like any good ride, sometimes taking a little turn here and there is going to take you places that are much more enjoyable. Enjoy the ride! 

Should you do Base training?

https://blog.wahoofitness.com/winter-base-miles-not/

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/the-knowledge-volume-training-and-improving-your-endurance/12021

Knowledge is Power. For endurance sports like cycling, running and multisport the more you know about your training the more goals you will reach. Training can be complicated and sorting through all of the training information out there can be daunting but it does not need to be. 

The Knowledge is a new podcast from Wahoo. It provides straightforward, science-based, useful information from world-class experts to help endurance athletes maximize their performance. Sports scientists Neal Henderson and Mac Cassin discuss a single training topic in each episode and provide key takeaways to apply to your training.

Listen and subscribe to The Knowledge podcast for all your training information.