Episode Synopsis "The oxygen cost of 95, 85, and 75 RPM - A case study. "

I switched from a mid 90 cadence to a mid 70's cadence.  Since then I have improved my bike times and  qualified for Kona 5 times.  My previous 14 races were in the 90's.  

Listen "The oxygen cost of 95, 85, and 75 RPM - A case study. "

More episodes of the podcast FC Endurance - Triathlon Tips for Iron and Half Iron Distance Triathletes.

• 30 Second Run Intervals to Help Your Running Speed
• Avoid these run mistakes for a faster run.
• What did Coach Adam do to pull off 9:55 at Ironman Arizona?
• What is lactate build rate and how it can impact your Ironman race intensity.
• Common mistakes in the weeks leading up to your Ironman
• A shift to lower cadence riding helped this athlete qualify for Kona back to back years.
• Message to my Athletes - Training is intentional.
• The oxygen cost of 95, 85, and 75 RPM - A case study.
• Knowing how much carbs and fat you burn below FTP is essential for a great race. This can be trained.
• Running slow to go fast: Case study of how a marathon runner improved her time by spending less time pushing the pace.
• A better Ironman run is not just about more running. 3 changes to help you run better off the bike.
• Are you training to deal with lactate or are you training to reduce lactate production? The distance you race makes all the difference.
• V02 Intervals, when used sparingly, are a great way to improve your performance. Here's one way we do these intervals.
• Push the watts you want to by dialing back your training intensity.
• High intensity intervals shouldn't be all out
• Your physiology should influence the type of training you do.
• Make this fundamental shift in the off-season
• A Faster Run in Your Ironman and Half Ironman
• Be Ready for the Mental Part of Your Ironman or Half Ironman
• Be Present In Your Workout
• #6 - Triathlon is One Discipline
• When I am not motivated...
• It's Not About CRUSHING Your Workouts
• Tap into Run Cadence for a Faster Run Off the Bike
• You Can't Always Be "ON"
• Sometimes life requires you to miss workouts. Balance is KEY