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Joe Friel
Scottsdale, AZ & Boulder, CO
Coach/Author/Consultant
Recent Activity
Jan Marsal - Thanks for reading my books, Jan. Yes, for draft legal racing you will need to add more high intensity training, especially anaerobic endurance (AnE) workouts. And, yes, group rides with high intensity help to accomplish some of that type of training.
Javier--The next best step iOS to do some Olympic/standard-distance races. I've got training plans for different distances and levels of experience here: https://www.trainingpeaks.com/coach/joe-friel#trainingplans (Be sure to read the "Preview" before purchasing a plan.) I'd suggest waiting until you got at least 2 years of racing under your belt before trying as 70.3 should you decide you want to do longer races. Good luck!
Chveneburo - I'm sorry to say there isn't an e-version of any of my books. I'd love to see that with all of them but not going to happen. My publisher doesn't do them and the tables and figures that the books rely on can't easily be described.
Toggle Commented Apr 11, 2019 on The "All New" Cyclist's Training Bible at Joe Friel
In Part 1 I explained why your power output is likely to be lower when riding an indoor trainer as compared with riding on the road. And I also touched on the how this is related to the skills of pedaling a bike. Making some slight changes to how you... Continue reading
Posted Apr 5, 2019 at Joe Friel
Eamonn--You can pretty much count on FTP being different indoors vs road and with different power meters. Mix the 4 variables and you'll get a wide range of results.
There are a few things that change when you ride indoors on a trainer as compared with on the road. A common one is heat. Since you’re not moving forward when on a trainer body heat tends to accumulate. Your core temperature may rise causing you to sweat more. At... Continue reading
Posted Mar 24, 2019 at Joe Friel
Javier--I'd suggest repeating the last 3 weeks prior to the last week of the plan (weeks 9, 10, 11) until the week before your race when you should do the last week of the plan (week 12). Good luck!
Toggle Commented Mar 4, 2019 on Duration and Intensity in Training at Joe Friel
Chris96, Good luck!
Toggle Commented Feb 18, 2019 on Managing Training Using TSB at Joe Friel
Chris96, Yes, that range works quite well across the board for athletes who are able to handle a great enough load. The other problem (which is quite common) is that your FTP is not correct. Again, the best way to resolve this dilemma is to have a coach review your files.
Toggle Commented Feb 16, 2019 on Managing Training Using TSB at Joe Friel
Chris96- There is no established number or range that a second year athlete needs to follow. There are many, many individual differences that determine what is right for you. There is no one-size-fits-all number. It's highly individualized. If unsure what to do the best option is to work with a knowledgeable coach.
Toggle Commented Feb 16, 2019 on Managing Training Using TSB at Joe Friel
Chris96, I don't know, Chris. All I could suggest is that you could possibly handle more training volume. The only way for me to have a good handle on it is to dig deeply into your training so far. I really can't do that but I can put you in touch with a coach who could (for a fee of course). Sorry I can't be of more help.
Toggle Commented Feb 14, 2019 on Managing Training Using TSB at Joe Friel
Javier--Yes, it will feel uncomfortable. The purpose is to help you become used to running with a higher cadence. 75rpm is a bit too low I believe. I'd like to see runners have a cadence in mid-80s. The reason it feels uncomfortable is that you're not economical at that cadence. But economy can be improved with consistent and dedicated practice.
Toggle Commented Feb 6, 2019 on More on Overtraining at Joe Friel
Javier--Yes it is difficult to get a workout when traveling. Most riders, I think, probably rely on hotel stationary bikes. Some may carry their bikes with them if they will be gone some time but can get on the road/trail. But it's a hassle. Carrying a indoor trainer along with a bike would be an even bigger headache. I don't know of any easy solutions but perhaps someone who also shares your dilemma and has a solution will comment here.
Toggle Commented Dec 28, 2018 on Duration and Intensity in Training at Joe Friel
CallMeTBone - Are you talking about the 9-day week described in Fast After 50? If so you really can't use the TSS tables for that. Instead you might read this -https://www.joefrielsblog.com/2016/07/the-9-day-training-week.html. Basically, it's doing all of your high intensity/long workouts every third day. TSS won't be neat and pretty as a result. But that's ok as you have to think then in 9-day weekly TSS numbers instead of 7.
Toggle Commented Dec 20, 2018 on Duration and Intensity in Training at Joe Friel
Pascaleissler - I don't know of any such books for runners but there may well be some. The principles apply regardless of the endurance sport.
Toggle Commented Nov 25, 2018 on Duration and Intensity in Training at Joe Friel
roi joi - Hard question to give a definitive answer to as we're all different. But the bottom line remains that most all of us do this for fun. So include workouts that you find to be fun.
Toggle Commented Nov 24, 2018 on Duration and Intensity in Training at Joe Friel
D, Good question. I don't think it makes any difference which you use SO LONG AS the choice works for the training methodology you are using. If you are training based on his workouts etc then you should use his zones. Same for mine--or whoever's training methodology you follow. Good luck!
Toggle Commented Nov 17, 2018 on The "All New" Cyclist's Training Bible at Joe Friel
Hi Stuart, Thanks for your note. Glad to hear you are thinking of doing a triathlon. That's great. Could I suggest reading my book, Your First Triathlon? Good luck! https://www.amazon.com/s/?ie=UTF8&keywords=joe+friel+your+first+triathlon&tag=googhydr-20&index=aps&hvadid=228990329270&hvpos=1t1&hvnetw=g&hvrand=7717239634611577966&hvpone=&hvptwo=&hvqmt=b&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9030347&hvtargid=kwd-430851211567&ref=pd_sl_24lugh36n0_b_p38
Toggle Commented Oct 22, 2018 on Duration and Intensity in Training at Joe Friel
HI Jan--I'm afraid I can't answer your question with specifics as I am away from my office and won't have access to the books for several more weeks. We're moving and things are in storage. So either you'll have to wait or give me more details so I can understand the numbers you're wondering about. Sorry for the delay.
Toggle Commented Oct 20, 2018 on Duration and Intensity in Training at Joe Friel
Hi Pam--Good question. There are many nuanced variables that I didn't get into in this blog. You've nailed one of them--the athlete who changes from one endurance sport to another. Tough one to answer. I suppose the starting place would be that the swimmer who becomes a cyclist probably has a well-developed cardiorespiratory system. The challenges are more peripheral with muscular development of the hips and legs, primarily. This is still going to take some time. Can't say how long as there are a lot of "it depends." But I'd venture a guess that at least two years of duration/volume focus would be beneficial. That doesn't mean no high intensity training. It's just a matter of how much and when. The good news is that cycling is perhaps one of the easiest sports to start anew. Swimming requires developing a highly complex skill on top of duration and intensity. Running places great orthopedic stress on the legs and hips and takes a long time for the necessary soft tissue "toughness" to develop. This alone can be 3 or 4 years. I wish I could be more specific for you here but each such athlete is an n of 1. I suspect you'll figure it for her over time. Good luck!
Toggle Commented Oct 12, 2018 on Duration and Intensity in Training at Joe Friel
The most basic component of training is the balance between workout duration and workout intensity. Whether you are an Olympian or a novice "how long" and "how hard" are the only two variables that can be used to produce a workout within a given sport. How these are balanced is... Continue reading
Posted Oct 12, 2018 at Joe Friel
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A while back I received an email from a triathlete who explained that he got different FTP results if he did a 20-minute test on his Watt Bike indoor trainer versus doing a 40km time trial on a tri bike that took about an hour versus doing a 20-minute test... Continue reading
Posted Sep 1, 2018 at Joe Friel
Scott Sutherland-Thomson - That's usually a good way to go for many reasons.
Toggle Commented Aug 6, 2018 on More on Overtraining at Joe Friel
James Bailey--There isn't a good way of assessing weightlifting stress in the same way we do with power- or pace-based endurance training. It's unique. Typically not an endurance activity. What it will require is to be able to measure the load, how quickly the movements took place (therefore power produced), the depth/reach of the exercise, and the number of reps. Right now we don't have such a device--at least none I've ever seen--so we are pretty much stuck with perceived exertion for determine stress. Some day we'll have what it takes.
Toggle Commented Aug 6, 2018 on The Weightlifting PMC, Part 2 at Joe Friel
Scott Sutherland-Thomson--Yes, I understand. It can really be frustrating sometimes, can't it Scott. Moderation, I guess. Good luck!
Toggle Commented Aug 6, 2018 on More on Overtraining at Joe Friel