Motivational Tips and Tricks
Frank Overton
Show Notes:
This week on the podcast we are talking about ways to help you stay motivated! That's right motivational tips and tricks to beat the mid-winter blues and follow your plan. Coach Frank with sound bites from Coaches Isaiah & Jake expand on using these 18 examples to stay motivated in order to achieve your goals:
- Remember your Goals
- Set a Daily Goal to FtFP (General McRaven’s Make your Bed EveryDay)
- Make it Turn Green - same as above, daily goal
- Indoor Training - lower the barrier to completion
- If you have a 3 hour ride on your plan ride 1.5 hours one way so that you have to ride 1.5 hours to make it back home!
- Ride a different bike than the day before
- Ride in a new place or new route
- Set an FTP - plan a 20 min field test and or a Strava PR into your plan
- Travel to somewhere warm and sunny
- Ask yourself what would Alaphilippe Do (WWAD)?
- Coach Jake :: Zwift Meetups / Group Rides
- Coach Jake :: get to Daylight Savings
- Coach Isaiah : focus on progression goals
- Coach Isaiah :: focus on feeling faster / improvement sensations
- Sweet Spot TSS rides when there are no group rides
- Watch a Pro Race - like the World CX Champs in Ostend this past weekend
- Buy a Training Plan
- Hire a Coach
Phil's Everesting Video with Coach Frank
Dr. Michale Roshon's VeloNews about early season racing
Previous Podcast Episode on Motivation Indoor Workout Motivation
Don't forget Ask a FasCat # 16 is coming up and the deadline to submit your training and racing questions is 5pm mst February 4th.
Thanks to everyone for tuning in, subscribing and reviewing on Apple Podcasts, and for engaging in our forum!
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Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals
Phil Gaimon's FONDO
- Complete similar workouts to what Phil does to prepare for all his KOM's
- Sweet Spot training, threshold intervals, and some anaerobic work
Phil Gaimon's Strava PR Plan
- Perfect Plan for Those with Less Training Time, starts at 15 minutes per day
- VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot
Road Race In-Season
- Weekend racing and group rides with weekday training and recovery
- anaerobic efforts like criss cross, Over/Unders Sweet Spot, Threshold
Road Racing Intervals
- Increase your functional and race-specific power output
- Includes Sweet Spot, VO2, Anaerobic, Threshold
