Wingates are a staple ECo workout. They hurt, but when done properly, this workout can super-charge your fitness. In order to get the most benefit, you have to do them right. In this video, Joe demonstrates how to do a Wingate effort. If you want to get the full …
One of my staple winter workouts is the WINGATE workout. It is incredibly challenging, but one of the best workouts you can do for fitness. The Winage protocol is familiar to those of you who have been with ECo for a while. But many people don’t know WHY we do …
The FTP (Functional Threshold Power) concept has been around as long as we have known about lactate threshold. FTP is a relatively recent term, trademarked by someone (I think Coogan and Allen for their book), but is simply another name for LACTATE THRESHOLD (VT2, lactate turn point, anaerobic threshold, etc… …
This 10-minute video provides valuable insight into how to translate the concept of ‘threshold’ to a workout. Before one of our group bike workouts, Joe spent 10 minutes explaining how he wants a particular workout done. He describes a combination of data (power, heart rate) and perceived exertion (how does …
For the performance-minded athlete, one of the most important aspects of any training program is training at YOUR proper intensities. The science as to why training within the constraints of your physiological zones is covered in THIS POST, but the take-home message is that whether you are working one-on-one with a …
When embarking on a training program, you want to balance ‘performance eating’ with ‘healthy eating.’ My goal is to clear up some of the confusion regarding sugar, carbohydrates, and overall eating strategies so you can not only perform well but maintain good nutrition habits and maximize your health. There is a lot of …
How much effort does it take to toast a slice of bread? Well, track cyclist Robert Forstermann powered a 700W toaster with his bike to toast bread. Joe wondered what it felt like to bike at 700W for 1 minute. It hurt. It hurt a lot.
As the training sessions get longer, it is necessary to turn our focus to fueling. Now is a great time to experiment with and practice different fueling options. Dial in a system that works and practice it now. It will pay off come racing season! Carbohydrate improves performance during long …
The last couple of weeks, I have been focused on focusing! I’ve spent quite a bit of time reflecting on my most successful, productive years. It is clear to me that one of my assets was that I had razor-sharp focus on the things that mattered. 2018 is shaping up to be a …
The last 3 weeks I have been drilling the philosophy of focus, single-mindedness, identifying the BIG DEAL, and making decisions on whether daily actions will HELP or HURT. I want to zoom out a bit this week and provide you with some big-picture concepts that may help with this philosophy. A long time ago …
