How to Train Functional Reserve Capacity to Go Fast and Win! | Time-Crunched Cyclist Podcast

Описание: // Episode Overview:
Anaerobic capacity is the work you can do above your lactate threshold. Another term for it is Functional Reserve Capacity (FRC), and it acts like a battery that contains a finite amount of energy that runs out quickly and must be recharged before a subsequent use. FRC is your high-intensity, explosive power for winning sprints, creating breakaways, closing gaps, and riding competitors off your wheel. In the final episode in this series with WKO Data Leader and Coach Tim Cusick, Tim and CTS Coach Adam Pulford discuss what FRC is, how to train it, the consequences of focusing on FRC (you may have to sacrifice some FTP for it), and therefore when and how much FRC work to incorporate into your training plan.

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// Topics Covered In This Episode:
00:00 - Intro
01:40 - Definitions of anaerobic capacity and functional reserve capacity (FRC)
06:35 - Inverse relationship between FTP and FRC
10:10 - When would Time-Crunched Cyclist want/use FRC?
15:35 - Anaerobic Capacity adaptation from 1-2 weeks of training
20:36 - Anaerobic Capacity adaptation from 2-5 weeks of training
26:18 - Why FRC training intensities must be SUPER HARD!
31:34 - Recommended interval workouts for FRC training
35:40 - Does aerobic fitness affect rate of recovery in anaerobic capacity?

// Resources
Tim at Basecamp: https://www.joinbasecamp.com/tim-cusick
Tim on IG   / tim.cusick_coach  
Stress vs Strain: Difference Between Stress and Strain - GeeksforGeeks https://www.geeksforgeeks.org/physics...

// GUEST
Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader. Tim works with Olympians, world champions, and more, including Amber Neben and Rebecca Rusch. As a data analytics leader, Tim is an acknowledged expert in the field for endurance athletes. He is the TrainingPeaks WKO product leader,
codeveloper of WKO5, and Instructor: Advanced Training with Data. As an educator, Tim has presented at USA Cycling summits, TrainingPeaks Endurance Summits, TrainingPeaks University, and more. Tim is also the founder of BaseCamp, which is driven by Tim’s philosophy of bringing together the science of data and the art of coaching. His values-based approach focusing on shared vision and team building allows for the construction of dynamic and purposeful organization development.

// HOST
Adam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

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