{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"Mountain Bike Training without a power meter","description":"This is for everyone whose bike get's a bit dusty over the winter. You are a multi-sport athlete doing some type of snow sport in the winter. With a couple of races coming up this summer how should you train? If you aren't into power meters and are more into vibes and having fun on your rides, check this out! \ud83c\udf99\ufe0f Episode: Training Without a Power Meter \ud83d\udeb5\u200d\u2642\ufe0f A conversation for mountain bikers who want to train smarter, ride stronger, and still keep it fun. Perfect for weekend warriors, endurance racers, and anyone balancing riding with winter sports in the American West. \ud83d\udc47 Chapters:&amp;nbsp; 0:00 \u2013 Intro: Meet the coaches and riders 0:44 \u2013 Sarah\u2019s racing background and intro 1:15 \u2013 Jay\u2019s fitness goals and training experience 2:34 \u2013 Who this conversation is for (ages 35\u201355, multi-sport athletes) 3:42 \u2013 The purpose of training vs. exercise 4:28 \u2013 Recovery is when the gains happen 6:14 \u2013 Jay\u2019s real-world take on fitness and events 8:00 \u2013 Weekly training structure (2 intensity, 2 endurance) 10:34 \u2013 How the gym supports the bike 11:33 \u2013 Off-season training: tissue health and hypertrophy 13:00 \u2013 Why you lose tissue during the season 14:50 \u2013 Getting back on the bike: build slowly 15:53 \u2013 Cadence tips: 80\u2013100 RPM for efficiency 17:05 \u2013 Ride volume varies\u2014don\u2019t overdo it early 18:40 \u2013 Most common mistake: too much, too soon 19:19 \u2013 See a bike fitter to avoid injury 20:00 \u2013 Pre-season\/base training phase starts 21:52 \u2013 Shift to strength and power in the gym 23:49 \u2013 How to progress volume\/intensity smartly 24:17 \u2013 When and how to take a recovery week 26:16 \u2013 Warm-ups and grip strength as recovery tools 27:23 \u2013 Dynamometer: a $25 way to avoid overtraining 28:21 \u2013 The truth about Zone 2 and fatigue 30:00 \u2013 Two full rest days per week: yes, seriously 30:46 \u2013 Ride by feel, not just heart rate 32:27 \u2013 Transition from base to build phase 33:46 \u2013 Starting intervals: long and sub-threshold 35:17 \u2013 VO2 max work: why and how to do it 38:00 \u2013 Interval recovery and contrast training mistakes 40:00 \u2013 Recovery day rides (less than 60 min) 41:00 \u2013 Gym during season: lift heavy, low volume 44:00 \u2013 Specific prep: over-unders and sharpening 45:26 \u2013 Tapering: reduce volume, not intensity 46:03 \u2013 You won\u2019t lose fitness in a week\u2014rest matters 47:09 \u2013 Rule of Thirds: not every workout should feel good 49:00 \u2013 When to pull the plug and why it saves your season 50:20 \u2013 Final recap and where to get coaching help \ud83c\udfaf Coaching &amp;amp; Programs \ud83d\udc49 Mountain bike training, gym support, and race prep plans at 100yearathlete.com \ud83d\udc49 Custom plans and Point to Point coaching from Sarah at KS Coaching @&amp;nbsp;https:\/\/kcyclingcoaching.com Shout out to Jay Burke for getting us all in the same room! ","author_name":"100 Year Athlete","author_url":"https:\/\/sites.libsyn.com\/483858","html":"<iframe title=\"Libsyn Player\" style=\"border: none\" src=\"\/\/html5-player.libsyn.com\/embed\/episode\/id\/36550670\/height\/90\/theme\/custom\/thumbnail\/yes\/direction\/forward\/render-playlist\/no\/custom-color\/88AA3C\/\" height=\"90\" width=\"600\" scrolling=\"no\"  allowfullscreen webkitallowfullscreen mozallowfullscreen oallowfullscreen msallowfullscreen><\/iframe>","thumbnail_url":"https:\/\/assets.libsyn.com\/secure\/content\/188276050"}