Foam Roll? Low Cadence Intervals? Racing Super long races – April 2018 Q&A

1) Why are we still foam rolling?
http://www.greglehman.ca/blog/2012/05/15/critique-of-foam-rolling-research

http://www.greglehman.ca/blog/2012/05/15/critique-of-foam-rolling-research

http://deansomerset.com/foam-rolling-isnt-stretching-still-important/

Foam rolling for recovery. More evidence it's about pain and not much else. https://t.co/FWaaGi3MOH

— Greg Lehman (@GregLehman) January 18, 2017

https://www.bettermovement.org/blog/2012/the-foam-rolling-debate – –

https://strengthcoachblog.com/2012/04/12/is-foam-rolling-bad-for-you/ – Mike Boyle

https://www.scienceforsport.com/foam-rolling/ – the science of sport

2) What do you guys think about all these “advanced” balance/training elements that you see on the hip social pages like Nino Schurter (youtu.be/xW-nWnl5hYk)  – is this just clickbait or is there value to elements like juggling etc.? 

3) how do mtb workout on trainer???

4) early races and damaging equipment/confidence

5) Can you talk about any science / evidence for low cadence work / muscle tension in regards to climbing on a bike? Can this be replaced with better gearing to allow for increased cadence?
https://www.trainingpeaks.com/blog/quadrant-analysis/

https://www.trainingpeaks.com/blog/3-mistakes-you-can-fix-with-quadrant-analysis-in-wko4/

https://www.ncbi.nlm.nih.gov/pubmed/28095074
Send to

Int J Sports Physiol Perform. 2017 Oct;12(9):1127-1136. doi: 10.1123/ijspp.2016-0574. Epub 2017 Jan 17.Effects of Cycling Training at Imposed Low Cadences: A Systematic Review.
Hansen EA, Rønnestad BR.

Abstract
The present article reviews effects of training at low imposed cadences in cycling. The authors performed a systematic literature search of MEDLINE and SPORTDiscus up to April 2016 to identify potentially relevant articles. Based on the titles and abstracts of the identified articles, a subset of articles was selected for evaluation. These articles constituted original-research articles on adaptation to training at different imposed cadences in cycling. Seven articles were selected for evaluation. With regard to the terminology in the present article, low cadences are those below the freely chosen cadence. The rate of 80 rpm can, eg, be considered a low cadence if effort is maximal. On the other hand, the cadence has to be lower than 80 rpm (eg, 40-70 rpm) to be considered low if cycling is performed at low power output. The reason is that the choice of cadence depends on power output. In conclusion, there is presently no strong evidence for a benefit of training at low cadences. It can tentatively be recommended to consider including training bouts of cycling at low cadence at moderate to maximal intensity. The reason for the restrained recommendation is that some of the selected studies indicate no clear performance-enhancing effect of training at low cadence or even indicate a superior effect from training at freely chosen cadence. Furthermore, the selected studies are considerably dissimilar with respect to, eg, participant characteristics and to the applied training regimens.

6) Hello! Question for your Q&A podcast. Any recommendations for someone moving up from a century to 175 miles in one day? I’m comfortable training for and fueling properly on a century ride but must admit I’m a little freaked out by the longer distance. The event is in August in Wisconsin. I’m guessing it will take anywhere from 13 to 15 hours, which is a long time in a chamois! Any feeding tips for a long day in the saddle? I need to reread my copy of Fuel Your Ride as well! I love your podcast and the Consummate Athlete ideal.