The Knowledge by Wahoo

With age comes wisdom (especially if you listen to The Knowledge). But what also comes is a need for increased recovery, strength training, and changes to your overall training approach. In this episode, Wahoo Sports Scientists Neal Henderson and Jeff Hoobler examine what happens to athletes after 40 and how to keep improving as you age. **Learn more:** https://www.wahoofitness.com/blog/importance...

What's your peak cadence? 90? 140? 200? In this episode, our Sports Science team explains how High-Cadence drills improve your efficiency and performance at all cadence speeds and how to incorporate these simple, and relatively easy, exercises into your regular training. **Learn more:** https://www.wahoofitness.com/blog/cycling-cadence-what-is-it-how-to-improve-yours/ **Try the SYSTM Training App...

Dr. Jinger Gottschall and Mac Cassin are back for Part 2 of our sleep and recovery series. Specifically discussing the factors that influence your sleep quality and giving you 12-questions to test your sleep recovery number.  **Learn more:** How to Get a Good Night's Sleep Recovery: When, How Much, and Does it Work **Try the SYSTM Training App free for 14 days.** https://www.wahoofitness.com/systm...

How hard is hard? What's the difference between Normalized Power and Average Power? Is it more important to focus on Training Stress Score or Intensity Factor when choosing a workout?  Determining training load—whether for a given workout or over the course of a season— isn't as straightforward as it seems. There is a veritable alphabet soup of measurements and calculations out there designed to h...

For athletes, sleep is the ideal recovery tool. Lack of proper sleep can slow down training adaptation and may actually increase the risk of injury or illness. Despite the importance of sleep, many athletes are often unable to get good, quality sleep, especially during hard training blocks or leading up to the competition. In this episode, Wahoo Sports Science coaches Dr. Jinger Gottschall and Suz...

The different phases of the menstrual cycle impact the way your body uses the food you put in it, as well as how you hydrate. In this episode, Wahoo coaches Suzie Snyder and Dr. Jinger Gottschall look at fueling and hydration strategies to help you get the most out of your training, no matter what phase of your cycle you're in. **Learn more:** https://www.wahoofitness.com/blog/best-nutrition-for-r...

In previous episodes, we explored the importance of setting SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound. But there's another level to goal-setting, one that looks at your personality type to help you tailor your goals to your personal outlook. In this episode, Wahoo Sports Science coaches Dr. Jinger Gottschall and Jeff Hoobler delve into the ways in which our personalit...

Recent advantages in technology have made training with power or heart rate more affordable and accessible. But before we had power targets and heart rate zones, endurance athletes used to train solely by feel, also known as Rate of Perceived Exertion (RPE). In this episode of The Knowledge, Wahoo Sports Science coaches Dr. Jinger Gottschall and Mac Cassin discuss the benefits and limitations of t...

As the northern hemisphere starts to hear the first whispers of spring, cyclists' thoughts turn to riding outside. If you’re training outdoors with a power meter and this is your first time doing structured workouts outside, you may notice a difference in your ability to sustain power out on the road versus on your trainer. This isn't in your head. Most cyclists can produce considerably more power...

Whether it's a stage race, a bike packing trip, or something like the upcoming Tour of Sufferlandria, back-to-back days on the bike put additional demands on you, both physically and mentally. In this episode, Wahoo Sports Science coaches Mac Cassin and Jeff Hoobler offer up essential advice on how to prepare for and crush your next multi-day event. ** Sign up below **  2022 Tour of Sufferlandria...

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...

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 plat...

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 t...

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-bou...

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 complicate...

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 yo...

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...

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 wh...

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. Lea...

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:...

Most endurance athletes have heard the terms VO2 and VO2MAX, but what do they really mean? In this episode, Wahoo Sports Science coaches Neal Henderson and Mac Cassin breathe some life into this sometimes confusing topic. What's the difference between the two terms? How do you calculate and improve your VO2MAX? Do triathletes and time trialists need to do VO2 workouts? What happened to Neal's hair...

Even the most committed athletes miss the occasional workout. In this week's episode, Wahoo sports scientists Mac Cassin and Neal Henderson give practical advice on what to do when life gets in the way of your training. Bottom line: skipping a session isn't the end of the world, in fact, it may actually do some good.   Learn more: https://blog.wahoofitness.com/importance-strength-training-age/ Try...

"It's indoor training season in the northern hemisphere, time to take it inside. This week coaches Neal Henderson and Mac Cassin dig into indoor training hardware: from rollers to smart bikes and everything in between. They look at the pros and cons of each design to help you choose the indoor trainer that fits your needs, priorities, and budget. Curious about the difference between ERG mode and l...

In this episode, Wahoo sports scientists Neal Henderson and Mac Cassin wrap up their three-part series on fueling strategies. This time they're tackling post-workout nutrition. You'll learn what and when to eat to help consolidate the gains you've made and get you ready to smash your next workout. Learn more: https://blog.wahoofitness.com/importance-strength-training-age/ Try the SYSTM Training Ap...

Time for the next course. In this second in a three-part series, Wahoo sports scientists Neal Henderson and Mac Cassin serve up knowledge on fueling strategies for during your workout to help you stay strong through the last interval. Hope you're hungry for some top training tips. Learn more: https://blog.wahoofitness.com/importance-strength-training-age/ Try the SYSTM Training App free for 14 day...