wahoo

Join Neal Henderson, Head of Wahoo Sports Science, and Dr. Jinger Gottschall, Director of Applied Research, as they explore the differences between flat and uphill cycling. They discuss the challenges of measuring variables in the lab, methods for studying uphill cycling, and the impact of factors like joint angles, muscle activation, and power output. Discover how resistance varies between flat and uphill cycling and the role of cadence and body position in optimizing performance. Gain valuable insights to enhance your cycling experience on this episode of The Knowledge Podcast by Wahoo.

Welcome to The Knowledge Podcast by Wahoo, where fitness experts Jeff Hoobler and Dr. Jinger Gottschall unravel the mysteries of exercise science. In this episode, Jeff and Jinger take a deep dive into the world of isometric bodyweight training, shedding light on its often overlooked benefits. Isometric exercises, characterized by holding a position without muscle lengthening or shortening, can be a valuable addition to your fitness routine. Discover how isometric training can be an excellent starting point for beginners, a safe option for individuals with joint limitations or injuries, and a convenient solution for those without access to equipment. Jeff and Jinger share their research findings, revealing the surprising effectiveness of isometric training in improving strength endurance. They discuss the synergy between isometric and dynamic exercises and hint at the potential for combining them to create unique and challenging workouts. Tune in to learn how isometric training can help you achieve your fitness goals, no matter your circumstances. Prepare to be inspired and motivated to explore the power of isometric training in transforming your fitness journey.

Join Neal Henderson and Jeff Hoobler in this episode of The Knowledge Podcast by Wahoo as they dive into the world of sprint training for endurance athletes. Understand the significance of incorporating sprinting into an athlete's regimen to optimize performance and improve rankings. Learn why sprint training is essential for all endurance athletes, regardless of their focus or event type. Discover the science behind muscle recruitment, efficiency, and neural connections that sprinting develops. Gain insights into managing rapid accelerations and short efforts for various terrains and cycling disciplines. Neal and Jeff provide valuable advice on developing coordination, speed, and torque to unleash peak power and enhance overall cycling ability. Whether you're a seasoned athlete or new to sprint training, this episode offers actionable tips and practical strategies to elevate your performance to new heights.

Join hosts Jinger Gottschall and Mac Cassin on The Knowledge Podcast by Wahoo as they explore the fascinating world of performance determination. From the physiological and biomechanical aspects to the often overlooked role of the brain, this podcast uncovers the factors that shape our performance in endurance exercise and high-intensity activities. Discover the psycho-biological model that explains mental fatigue and its impact on performance. Learn about the lobes of the brain, such as the parietal and frontal lobes, and how they influence our ability to regulate exertion. Delve into the measurement of brain activity and neural efficiency during exercise, uncovering the latest research and insights. Get ready to optimize your performance and unlock your full potential with The Knowledge Podcast by Wahoo.

In this episode, Dr. Jinger Gottschall, Director of Sports Science Research, dives deep into the world of lunges with her guest The Knowledge Producer and Creator Eddie Rogers. Dr. Gottschall shares her passion for lunges and discusses their importance for strength, mobility, and flexibility, specifically for cyclists. She begins by explaining the muscle activation involved in the cycling pedal stroke and highlights how lunges can activate all the relevant muscle groups.

The episode covers various types of lunges, starting with Static Lunges, where Dr. Gottschall emphasizes the importance of proper form and positioning to protect the knees and maximize muscle activation. She then introduces Dynamic Lunges, both forward and backward stepping variations, providing insightful guidance on correct form and the benefits of each type. However, she advises against forward-stepping lunges due to the potential strain on the knees and suggests backward-stepping lunges as the optimal choice.

Dr. Gottschall also addresses the infamous curtsy lunge, sharing her strong opinions about its potential risks and minimal muscle activation compared to other lunge variations. Instead, she encourages listeners to focus on the safe and effective options she recommends.

In addition to strength training, Dr. Gottschall explores how lunges can be used for flexibility. She guides Eddie through a series of lunge-based stretches, including hip flexor stretches, lunge twists, hamstring stretches, and quad stretches, all performed from different lunge positions.

You will gain valuable insights into incorporating lunges into your training routines, understanding proper form, and maximizing the benefits of this premier exercise for cyclists. So, join Dr. Jinger Gottschall and Eddie Rogers on The Knowledge Podcast to enhance your endurance training with the power of lunges.

In this episode of The Knowledge Podcast by Wahoo, host Neal Henderson and Jeff Hoobler dive into the extreme demands of the Giro d'Italia, one of the most grueling grand tours in cycling. With over 51,000 meters of climbing over 21 stages, including three days with over 5,000 meters of climbing each, the Giro is notorious for being brutal and unpredictable. The hosts discuss the science of climbing, including the rate of vertical ascent and how it correlates with watts/kg, as well as the challenges of time trialing in uphill conditions, known as climb trialing. They also explore how the body responds to the demands of the race over a 3-week period, and offer insights into how cyclists can maximize their performance on the climbs. Don't miss this fascinating discussion on the science behind conquering the mountains in the Giro d'Italia.

Join us for a special episode of The Knowledge Podcast by Wahoo, where we dive into the topic of work-life balance. Our hosts, Neal Henderson, head of Wahoo Sports Science, and Sophie Linn, designer at Wahoo, share their personal experiences and insights on how they manage to balance work, training, and racing while still enjoying life. We discuss the benefits and challenges of pursuing both professional sports and a full-time career, as well as practical tips on how to detach from work and sports.

Check out @sirwilliethewiener   here to become a super fan! 

In this episode of The Knowledge Podcast by Wahoo, Dr. Jinger Gottschall, Director of Sports Science Research, explores the benefits of yoga beyond the physical aspects. With a brief history and potential purposes for various poses and styles, Dr. Gottschall breaks down six popular yoga styles, including their unique characteristics and benefits. Recent research on the effects of yoga on functional movement patterns, mindfulness, cardiorespiratory endurance, and brain health is also discussed. Dr. Gottschall also shares four poses for cyclists and offers some helpful tips for practicing yoga, such as going at your own pace and focusing on your breath. Tune in to this informative episode to learn about the pose-itive side of yoga and how it can enhance your overall well-being.

It’s still a bit cold outside, but Jack, Stewart, Geoff and Gerry got some miles in this past week and weekend. Now the crew gathered to bring you another episode of Cycling Talk!

So early in the season, but many riders, both on the men’s’ and women’s side, are already showing great form. Are they peaking too early, and why does it seem that there is now off-season anymore? Pocagar and Pidcock are already killing it, and what about Magnus Cort?!

This past week and weekend were not only about racing outside, but we also enjoyed the E-Racing world championships that was on full display using a new format. Hear all about who won and what they thought about this new format. 

Please take a look at the agenda and speaking notes below. We hope that you enjoy this episode!

Agenda:

1. Into - everyone's week (end)
2. Pro cycling update - review and preview
3. Tech corner - new and interesting tech
4. Local races and rides
5. Cycling industry updates

Pro cycling update:

Ruta del Sol - Pogacar, Mikel Landa and Enric Mas show great form. Plus riders getting blown of the road!

https://www.procyclingstats.com/race/ruta-del-sol/2023/gc

Tour de Algarve in Portugal. Magnus Cort wins two stages, and Pidcock wins the mountain stage.

https://www.procyclingstats.com/race/volta-ao-algarve/2023/gc/stages/winners

Womens Stage race Valencia. Asleigh Moolman beats van Vleuten uphill stage.

https://www.procyclingstats.com/race/setmana-ciclista-valenciana/2023/stage-4

World championships E-racing on Zwift UCI

https://news.zwift.com/en-WW/222798-your-2023-uci-cycling-esports-world-champions-are

Cyclocross

Fem van Empel win brussels. Drama at the start. Lights not working. ¾ field starts at whistle others wait amongst Celine Carmen Alverado, which probably cost her $12,500

Next races

Start UAE Tour 2/20 (tomorrow)

Big favorite Remco Evenpoel.

Pogacar not racing in UAE tour

https://www.cyclingnews.com/news/pogacar-skips-uae-tour-defence-and-shuffles-early-season-calendar/

Omloop het volk 2/27 - start list https://www.procyclingstats.com/race/omloop-het-nieuwsblad/2023/startlist

Updates on Nationals? Let's do a brief update each week.

From the MASS FB Page:
https://www.facebook.com/groups/MASSRACERS

Mountain Bike Nationals Update

I see a lot of you have some questions regarding Nationals.  What John and I plan on doing is to host a Q & A on Zoom on Thursday, 2/23 at 6 PM to try and answer your questions.  I will send a Zoom link out later.

In the meantime, if you have any questions, please ask them by responding to this post by next Tuesday.  That way I can try and have the answers.

Thank you for supporting The Davis Phinney Foundation through The Wahooligan Tour.

Click HERE to Donate! DPF Wahooligan Tour

Welcome to another episode of The Knowledge Podcast by Wahoo. In this episode, titled "Going the Distance: The Impact of Loaded Strength on Endurance Athletes," Part 2 Strength, Host Jeff Hoobler, Senior Strength Research Scientist, and Neal Henderson, Head of Wahoo Sports Science, continue their discussion on strength training for endurance athletes.

In Part 1, Dr. J and Jeff talked about strength training from a broad perspective, covering key terms associated with strength, as well as how these various mechanisms fit together in a session. In Part 2, Neal and Jeff delve into the importance of loaded strength for everyone, including endurance athletes, and how to apply it smartly to your endurance training.

Neal and Jeff share their extensive backgrounds in strength and conditioning and discuss why strength is a potent training stimulus, how it can be used to address force, speed, and power, and the added values of loaded strength training, such as increasing the integrity of connective tissue beyond the muscle, increasing bone density, and eliciting beneficial hormonal responses.

They also discuss the concept of "progressive overload," and key movements for loaded strength sessions, including push, pull, hinge, squat, press, rotary stability, and auxiliary exercises, with a focus on supporting the skeleton and real-life movements.

The Wahooligan TOur!  

Taking you beyond the borders of Sufferlandria into the world of Wahoo X, this 7-day event will see you ride over 8 hours indoors testing your mental toughness and physical limits — all to benefit the @davisphinneyfnd and their quest to help people with Parkinson’s live well today.

Formerly the Tour of Sufferlandria, the expanded Wahooligan Tour features stages across Wahoo SYSTM and Wahoo RGT, welcoming more riders to take on the challenge and raise more money for the Davis Phinney Foundation than ever before. Participants have raised over one and a half million dollars since the first Tour began in 2013! 👏

Donate now through link

Please join us for Episode 42 of the Lowlands Cycling podcast. We recorded this podcast Monday afternoon. "the day after the devastating Philadelphia Eagles loss". While the team is still recovering from this mental and emotional blow, they pulled themselves together and delivered a pretty good podcast :-)

Check out the speaking notes below and get a good sense of what they discussed and more!

Wahoo RGT steering
https://www.wahoofitness.com/wahoo-rgt?utm_source=organic_social&utm_medium=linkedin&utm_campaign=steer
Klunky device and how will this work with a rocker plate. We discussed pricing and the fact that there are not many users on the RGT platform.

Zwift launches new Scotland World
https://zwiftinsider.com/all-about-scotland/

We discuss the world championships E-cycling using the Scotland world. Trivia question: who won in 2020 and 2022?

Zwift price increase?
https://www.smartbiketrainers.com/zwift_adaptive_training-15500

Zwift Video capture new feature. Mac only for now.
https://youtu.be/6sd6Cv498gM

Wahoo racing mode
https://zwiftinsider.com/kickr-race-mode/
The team discusses race mode extensively. Which Wahoo trainers support race mode, when to use it, and what are the advantages of the 10x increase?

This is huge! US XC nationals at Bear Creek 2023 & 2024
The team is extremely excited about the recent USAC announcement letting everyone know that the 2023 and 2024 X=MTB XC National will be held in our backyard!
Listen when the crew share their initial thoughts and how their original 2023 plans went into the garbage bin as soon as they found out.
https://usacycling.org/article/usa-cycling-cross-country-mountain-bike-national-championships-will-head-to-bear-creek-mountain-resort-for-2023-and-2024

Fem van Empel initially decided not to race anymore after the world championships but would leave an “easy” $35,000 dollar behind. So today, she raced Lille, and next week Brussel x2o trophy is based on the time she has 1:40 minute advantage over Daphne Brand. And she did Pidcock Superman crossing the line in her new world championships jersey.

The Mechanics of Muscle: A Deep Dive into Strength Training" is part 1 of a 3-part series that explores the science behind strength training and the mechanisms that drive muscle growth. Coach Jeff Hoobler and Dr. Jinger Gottschall explore the science and mechanics behind strength training, delving into topics such as muscle physiology, exercise biochemistry, and the latest research in the field. Whether you're a seasoned endurance athlete or just starting to build your strength, this series will give you a deeper understanding of the mechanics of muscle and help you optimize your strength training routine for maximum results. So, come along for the ride as we take a scientific journey into the world of strength training and discover the secrets to unlocking your full athletic potential.

The Wahooligan TOur!  

Taking you beyond the borders of Sufferlandria into the world of Wahoo X, this 7-day event will see you ride over 8 hours indoors testing your mental toughness and physical limits — all to benefit the @davisphinneyfnd and their quest to help people with Parkinson’s live well today.

Formerly the Tour of Sufferlandria, the expanded Wahooligan Tour features stages across Wahoo SYSTM and Wahoo RGT, welcoming more riders to take on the challenge and raise more money for the Davis Phinney Foundation than ever before. Participants have raised over one and a half million dollars since the first Tour began in 2013! 👏

Donate now through link

**Learn more:**

https://www.wahoofitness.com/blog/strength-training-triathletes/https://www.wahoofitness.com/blog/strength-training-triathletes/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-the-mechanics-of-muscle-a-deep-dive-into-strength-training/21625/1

• On today’s show, we have former UVA Basketball player Steve Castellean to talk wahoo basketball.
• Boyd Rawles, MD from Ortho-Virginia to discuss injuries.
• Lars Tiffany head coach of the Virginia Cavaliers men's lacrosse team to talk UVA hoops and football.
• What’s coming up next week…?

Today Jack, Stewart, and Gerry do a race review of the 2023 Cyclocross world championships cyclocross in Hoogerheide (and a bit more).

The different categories are discussed with a particular focus on the clash of Titans at both the women's and men's elite races. 

It was a weekend of incredible racing, and the crew talked about all aspects of the race. Please join us if you want to get some great insights and relive the race again!

We can't wait for the spring classics. This will be epic, ladies and gentlemen!

Show notes:
Good start Dutch team, part of the strategy. Joris nieuwehuise. Holding of Belgium team.

 vdp places and attack 3.20 in, ony WvA can follow

32mm VdP vs 33mm WvA

6;40 first lap

16 second in front

vdp show initiative

Drone shotw were absolutely amazing amazing 

Niewehuis and Kuhn good, but fall back half way into the race.

barriers vdp better, smooth and fast

Wva lead after two laps. mvdP in his wheel

22 seconds

4 wins vdp vs 6 win wva

Kuypers just quit his job in the factory. 

Wva only half a lap. Attack MvdP 3rd lap.

Wva better on stairs

24 seconds on Kuypers and van toerenhout

10 laps instead of 9, a very fast course. Dry, sun *celcius.

7th round start in 40 minutes.

VDP attack round 7 on the bridge.

VDP 51 chainring in front??…..but debunked its a 46…or not…

vd haar Iserbyt 3 and 4. van torenhout fell back

Puck Pieterse cheering on MvdP stairs!

lap 8 - 7 minutes

same cadence, mount their bike the same, 

last lap bike change?? Nope did not happen.

amazing sprint, 5 yards incredible difference. slow start sprint. Track stand..

Top 3 of all time win untill now vdP says in the post race interview.

Wva had to give everything to stay in the wheel. 

Confirms expected attack at the balks, and planks, barriers. 16.6" (40CM)

strade bianchi next race. VdP and Wva will be racing in italy

45,000 people.

Welcome to episode 40! Jack, Geoff and Gerry will preview the world championships Cyclocross in Hoogerheide, the Netherlands February 4th, and 5th. We also discuss the rivalry between Wout van Aert and Mathieu vd Poel and much more.

See the speaker notes below and find out what this podcast is all about!

Podcast notes:
Brief follow up Cycling industry news. 

1. Strava apology and acquisition. Fatmap
2. Giant get minority share in Stages.

World championships Cyclocross Hoogerheide

1. 1. Course. https://wkhoogerheide2023.nl/en/
   2. Weather
   3. Time + where to watch
   4. Favorites
      1. Marianne Vos won't ride
      2. Will Pieterse and van Anrooij ride in Under 23 or Elite?
      3. Tom Pidcock wont ride
      4. Note. Its also Jumbo vs alpcin Men and Women. Van Aerit/Van Empel vs Vdp/Pieterse

Wout van Aert vs Mathieu vd Poel

1. 1. https://www.cyclingnews.com/features/mathieu-van-der-poel-and-wout-van-aert-the-anatomy-of-a-rivalry/
   2. Q: did they make each other better, or would they have been the riders they are today if it wasn’t for the 11-year rivalry
   3. Who won more
      1. https://cx.procyclingstats.com/rider-vs-rider/wout-van-aert/mathieu-van-der-poel
   4. Pidock, vd Poel van Aert. List all races they have won. 

Vuelta de San Juan

Saudi Tour - opening ceremony was impressive. Not the highest level of international cyclists, but the scenery is incredible around AlUla - available on GCN+

Pro cycling stats:
https://www.procyclingstats.com/index.php

Encourage local listeners to participate in Chesco Trails survey:  https://www.chescoplanning.org/transportation/TrailsMasterPlan.cfm

Dynamic Cyclist is an all-in-one platform that helps cyclists treat and prevent injuries and get stronger on the bike!
https://new.dynamiccyclist.com/
Use code Lowland at check out for a nice 15% discount!

The Wahooligan TOur!  

Taking you beyond the borders of Sufferlandria into the world of Wahoo X, this 7-day event will see you ride over 8 hours indoors testing your mental toughness and physical limits — all to benefit the @davisphinneyfnd and their quest to help people with Parkinson’s live well today.

Formerly the Tour of Sufferlandria, the expanded Wahooligan Tour features stages across Wahoo SYSTM and Wahoo RGT, welcoming more riders to take on the challenge and raise more money for the Davis Phinney Foundation than ever before. Participants have raised over one and a half million dollars since the first Tour began in 2013! 👏

Donate now through link

Dr. Jinger Gottschall and Coach Jeff Hoobler dive into the world of cycling nutrition and weight loss. In this week's episode, they will be discussing the latest research and strategies for fueling your body to lose weight and perform at your best while cycling. From understanding macronutrients to meal planning and supplementation, Jinger and Jeff will share their own personal experiences and insights to give listeners actionable tips and strategies for their weight loss journey. Join us every week as we navigate the world of cycling nutrition and help listeners make sustainable changes for a healthier and happier ride.

**Learn more:**

https://www.wahoofitness.com/blog/best-nutrition-for-race-day-performance/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-fueling-the-ride-a-weight-loss-journey-for-cyclists/21378

• Former NFL wide receiver and University of Virginia  All-American Billy McMullen stop by to discuss UVA football.
• MD. Owusu-Akyaw from Ortho-Virginia, to discuss injuries.
• Former NBA player Barry Parkhill is on to discuss Wahoo Basketball. 
• Coming up next week.