One of the best stories you'll ever hear! As exercise physiologists are constantly trying to get the message out to students and the public how powerful a "drug" exercise can be; Ernest Gagnon proves it!

http://www.npr.org/2012/10/09/162586325/instead-of-surgery-man-pedals-off-the-pounds

Keep that in mind the next time someone says they can't exercise because...

There are a few articles floating around on Reverse Periodization now, but expect to see my own article coming out this fall on the topic. I feel slightly vindicated in the approach I have taken with many athletes over the years, while many other cycling coaches remain mired in the past. Sure, if it works, great, but there are often better approaches. For starters, the idea of building a huge EASY base is utter bullshit, so lets move into the 21st century!

Checkout the latest Tipcast later this week where I discuss tips for a better taper to peak performenace! Remember, great performance don't just happen in a vacuum.

So I am often asked how to manage all the training demands and options for training. So many years I struggled with pen and paper always knowing I needed a bigger canvas. So when I set up my office I found this 4X6 whiteboard for $35 on craigslist. Here I periodized the season (middle right side) and then in preparing for the opening XTerra I put that plan up and then worked my way back 7 weeks. I like to get the big ideas out first then spot all the problems and easily erase and rewrite. Doing things on smalls sheets, or worse yet, Training Peaks terribly slow platform is to difficult. Once you've hammered it out, you can put it in production form and use it!

OK, so I'm out of the ICU and back home. I'll start coordinating my rehab soon and thought this would be a great opportunity to start a new feature at the podcast tracking the process of rehab back to competition over the next year. I'll likely be doing a number of short podcasts, like the Tipcast, discussing what my options are and deciding on a course of action to take, the early stages of training, as well as designing the whole plan. I can also post links to my TP data and more. Please send me emails on questions or suggestions for what you'd like to see! ESPpodcast@gmail.com

In our next podcast we're going to be talking with Dr. Stephen Cheung, Associate Professor of Kinesiology and a Canada Research Chair in Environmental Ergonomics at Brock University, regarding what the latest research says about exercise in the heat, why it causes early fatigue and how you can manage when the temperature soars. On the 6SA, we'll be discussing recent research on SMART (Power) Cranks and why protein is important for endurance. Finally, on the music front, we're featuring the latest single from Jon Ososki. Don't miss it!

On our next show we tackle the debate between volume and intensity, address the myth's of training at lactate threshold on the Sixth Sense Analysis (6SA), and welcome our first guest, Dr. Tom Swensen, Associate Professor in Exercise & Sport Sciences at Ithaca College and author on numerous performance related studies. Swensen will discuss his latest research and to explore the debate between the need for high volume, 'base' endurance training (ET) prior to specific or high intensity interval training (HIT) dispelling much of the prevailing dogma regarding endurance training. Drawing on a slew of recent studies by Paul Laursen, Martin Gibala and Kirsten Burgomaster, we show how very short, explosive interval training can not only match up to ET, but also surpass it! Moreover, rather than simply argue to forget longer endurance sessions, we explain how to incorporate HIT into your overall program to maximize performance, or even health and fitness. We will also be featuring the latest music from former Chalk FarM front man, Michael Duff.

Sixth Sense Analysis discussed a paper by de Bruign et al in EJAP showing that by doing a series of 15 maximal breath holds subjects were able to increase EPO levels by 24%, which was on par with exposure to altitude exposure of about 6000 ft. EPO remained elevated for nearly 5 hrs. The findings suggest why Hct and Hb levels are higher among free divers. The off-season: TAKE A BREAK! You need to stay active and and move into your winter/off-season program, which should include things other than your main sport,like strength training. Take stock in your have in your "tool box? – your STRENGTHS. Decide what cost you the most last year, or even the past few years. Usually there’s 2 or 3 things that pop up. BAM! You have your winter focus. • 12 – 16 weeks focus on these 2 or 3 things and let your schedule dictate your schedule. If your work schedule doesn't fit the typical training model with Monday as a rest day then use something that does. Flexible periodization allows you to accommodate disruptions and other problems, where linear is more rigid. • Strength training doesn't need to be at the gym. A home system can work, but either way, use a full range of motion when possible. • DON’T FEAR INTENSITY! Shorter intervals can help sprints AND Time trialing/steady efforts like threshold. Pre-season: Taper back strength training, but don’t feel the need to stop altogether. Plan a few big rides, or even a camp. These blocks of endurance really help you find your rhythm on the bike. Hammer rides in moderation! Alternate often! In -Season: most of your focus should be placed on honing your fitness, reducing volume before important events and adding volume and reducing intensity when not competing. This change of pace can really help keep you progressing. And don’t forget, it’s ok to take a break! Show concept.

We're changing things up a bit, due to some scheduling conflicts. Our show on High Intensity (HIT) vs Long Slow Endurance (ET) Training will be pushed back so we can bring on our first guest. In it's place we're going to be hitting that mail bag again, answering a number of questions, as well as talking about the who, what, where and why of the show. We also be presenting some interesting new research on the ESP 6th Sense analysis.

Volume vs Intensity: Putting the myths to bed - Due out Feb 27. In our next podcast we explore the debate between the need for high volume, 'base' training (ET) prior to specific or high intensity interval training (HIT) dispelling much of the prevailing dogma regarding endurance training. Drawing up a slew of recent studies by Paul Laursen, Martin Gibala and Kirsten Burgomaster, we show how very short, explosive interval training can not only match up to ET, but also surpass it! Moreover, rather than simply argue to forget longer endurance sessions, we explain how to incorporate HIT into your overall program to maximize performance, or even health and fitness. The ESP I-Power Pod cast is presented by Tradewind Sports (http://www.tradewindsports.net), providing Coaching (http://www.tradewindsports.net/coaching-Cape-Cod-bike.php), Custom Clothing (http://www.tradewindsports.net/Clothing.php) and a host of other products and services. Tradewind Sports thanks its partners: Honey Stinger SOLE Custom Footbeds SRM Accel Sport

n the latest Podcast we talk about Power Training and its application to an endurance training program. Briefly mentioned in the show is the term Motor Unit, illustrated above. One of the primary reasons for utilizing supplemental (off related to strength) training in addition to specific endurance training is the difficulty in activating 'High Threshold' motor units - these are motor units that are on the high end of power development (ie, fast twitch). They are bigger, but also require more recovery time, whereas endurance motor units, usually more slow twitch fibers, are very durable. Focusing solely on one endurance training neglects the fast motor units, which get smaller and hard to activate, and may even be lost completely with aging, and emphasizes lower power slow units. The phrase "USE IT OR LOSE IT!" takes on a literal meaning here. The program discussed on the show describes a yearly plan like this: OFF-SEASON – 12 weeks (Nov-Jan) PRE-SEASON – 8 weeks (Feb-Mar) IN-SEASON 1 – 12 weeks (Apr-Jun) IN-SEASON 2 – 12 weeks (Jul-Sep) This leaves October open, which is often a ‘gray’ area of the year. However, it’s not a time to do nothing, maybe just nothing structured. A specific block of training might include perhaps a rotating 14 day plan that focuses on two, or maybe three (if off-season) areas but the layout for each period is the same. Case in point: Let’s say sprinting is your week area, but you generally have good sustained power (ie, 5 min) and tend to get better with short attacks, but recovery isn’t always ideal, and you only have one day per week you can ride on the road. Then I might suggest TWO phases, the first focusing on: * ONE heavy weight/power day, ONE Moderate day with an easy trainer ride * ONE LIGHT day with a road ride. * TWO short interval days. The second cycle would have: * ONE HEAVY lift day * ONE light lift day with a road ride * ONE interval day with medium/short intervals or long (5 min) * Another easy ride. Combined, that’s about 14 of training with rest days. Then you start over again.

We discuss why and how to set-up a strength training program to meet your needs. Featured music artists in the podcast include Angelo Gianni and Jon Ososki.

To kick off our series we talk about setting up your yearly plan and how you can use the flexible concept of non-linear periodization.