Category Archives — PODCAST

Polarized or Threshold?

A Common Question I get is whether someone should do polarized or threshold/sweet-spot training


I have done several articles on the different types of training individually (threshold, HIIT, Polarized) but to find your own way can be tough. We all want to be part of a ‘camp’ or club (e.g. CrossFit). For training intensity and the organization of training the concept of polarization and threshold are not so opposed in my opinion ( The podcast guests we have had agree with this in general). The important thing is you have a goal, assess where you are now and then progress logically towards that goal by following a plan that you adjust frequently as you respond (or don’t). Many times the mistake is doing moderate training daily (no-off days) versus doing 2 threshold workouts weekly.


Polarized vs. sweet spot 


I think this is ultimately a matter of planning phases of training and making sure easy days are easy, that there are off days and that the interval days are progressing (whether that is ‘threshold/sweet spot’ Or tempo or HIIT/VO2.   Using only sweet spot, or HIIT, every workout (all year) was never really the intended method of utilization but sometimes it is taken as this absolute.


There are several ways to plan/periodize training depending on the athlete and their experience/limiters/goals: 


 a) you may do Vo2/sprints to get going and increase the QUALITY of your training and then your endurance racing approaches then we would become more specific with more tempo/sweet spot work to increase the QUANTITY of work you can do. (this might be called reverse periodization)


 b) to Accumulate ‘fitness’ with a base phase if you have time. Perhaps by using increasing amounts of sweet spot and tempo and some endurance to build your fitness (CTL). Then you can ‘polish off’ that fitness as you specialize/taper to your event, generally with a Vo2/anaerobic/HIIT block ahead of races


  c) You can do a mix of interval types over 7-14 day blocks to keep all aspects maintained and shift the focus slightly as required by limiters/races


I personally like the 3rd option, but I use all three with clients. How we plan this depends ultimately on who you are, where you are coming from and where you want to go ( POINT A -> POINT B )



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Any Questions please follow up!

The Perfect Workout


Are your Workouts Perfect?


New cyclists are often frustrated by not being able to do a workout or training plan 100% as laid out. The dirty secret is that the best athletes don’t do 100% of their training, they adjust daily based on their context, things like how they feel, weather, training partners, terrain etc. How you feel today is a big one, not every day is going to be the perfect day where you can max out and set a personal best. A lot of days are tough, a lot of days are just normal. Too often, I see athletes quitting workouts because they faded slightly in their last interval or got tired, or they didn’t meet their best ever workout. An athlete might have a set of 3 x 10-minute intervals at 250 watts, but quit because they did 245 watts, an obvious failure, or is it?

There is no failure, especially when we are looking at small differences (remember no device is 100% accurate, nor can output metrics (wattage) account for daily changes in your body and environment (heat/altitude/gradient/indoors vs. outdoors). A Smart Athlete should focus on the goal for the day and how they can best achieve that on that day. The goal may be a certain time around threshold, a few hard hill repetitions or just an easy (EASY) endurance ride. If the workout or the plan gets too far from your context then that is a great time to talk with your coach or consult with one.

Book a Phone Consult to talk about your Training

I like the phrase ‘Non-Perfect Success’, I doubt I invented it but I associate it with the two below phrases: 

1) 80% is a passing Grade

The workout that is 100% perfect is not worth it and given most workouts do not account for your own personal context (weather, gear, recovery etc) it is likely that 100% perfect is not perfect for you. Get the main idea of your workout, get close to the target, do as much of the laid out week as you can. Adjust for obvious times you can do more because you slept well or got the day off. If you don’t sleep, have a giant saddle sore, or you just feel off.

To adjust try intervals at the low end of the zone, reduce the number of intervals or shorten the ride slightly. The 3 x 10 example in the introduction is actually 98% perfect, but I see athletes frustrated by this lack of ‘perfection’ often. If you have 5 x 4-minute hill intervals 4 x 4 is still in the Vo2 target range, as is 5 x 3.  Do a bit less and come back tomorrow with a smile. This daily adjustment is the advantage of coaching versus a stock training plan, but at all levels, there are decisions that athletes need to make to complete their workouts.

Listen to me talk 80% is a passing grade on Consummate Athlete Podcast

2) 90% of life is showing up (and finishing)

The main tenant of my philosophy is finishing what we start, not just races, but workouts because they are what make for race day success. Plan out your day, your week and your season. I use google calendar, Evernote and training peaks. Incorporate your life/work/family schedules and find the time you can train and sleep and eat and take care of yourself. Show up for life and workouts prepared to do the work. Finish the workout with your best effort for the day, avoid quitting unless there is an emergency.

Finishing today always allows for an adjustment to an easy day tomorrow and gives us a data point in the *FUN* experiment that is your training. If you think you SHOULD quit ask yourself what you are thinking you SHOULD do PERFECT? Take a short break and resume your effort. If you find yourself quitting often circle back on WHY you are training and make sure you are preparing for the day, week and block/season ahead.

Read a post about finding your WHY and Post Event Burnout 

Whatever your goal is and whatever plan you are following make sure you are showing up each day for Non-Perfect Success. Get a great grade but not a perfect one. Leave time to have some fun, sleep enough and take your time (it is YOUR time after all).


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Latest Consummate Athlete Podcast Episodes

Latest Podcast Episode


Tracey Drews on Training for Masters Athletes – http://goo.gl/TGNf1w
Lia Sonnenburg on Hormones and Naturopathy – http://goo.gl/UW2QaL
Jack Sasseville – How to Golf – http://goo.gl/ciL7Fn
Erin Taylor – How to Yoga (and why!) – http://goo.gl/MqTFjm

Show Notes and Download Links at ConsummateAthlete.com 

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Check Out the Consummate Athlete Podcast

Molly and I have started a podcast.

The Consummate Athlete. (ITUNES)  and the podcast site HERE

We wanted a chance to talk to more awesome people who are doing multiple sports while pursuing new skills and awesome lives!

We also wanted a place we could share our learning from all these awesome people—especially as we adventure around the world and meet more and more people we admire (and secretly want to emulate).

Consummate Athlete Logo

On the podcast, expect to hear ideas for new ways to move, events to try, tricks and ‘hack’s to push your movement and life to new levels.

The name, if you’re wondering, stems from this idea of being the kind of person/athlete who can just jump into any kind of situation, whether it’s a downhill MTB ride, a trail run, an aerial silks class or kite-surfing. She doesn’t need to be great at whatever she’s trying, but we’ve realized that there’s a type of athleticism that focuses on a few key movements that can pave the way to competency (and fun) in pretty much any sport.

When we thought of the idea of a ‘consummate athlete,’ our friend from BC immediately came to mind: he’s a wilderness rescue guy who works 3 days on, 4 days off, and when he’s not in the backcountry making crazy rescues, he’s mountain biking, surfing, hiking, cross country skiing, sky diving, or walking a borrowed dog around a farmers market and having a great time. He’s basically the best guy to vacation with, because whatever activity you want to do, he’s up for it… and can probably give you pointers.

And that’s what we want to be!

That said, we also want to dial it back to the basics. Peter is a pro mountain biker, and Molly has raced multiple types of bikes and triathlon pretty seriously, so we’re test cases with a decent fitness background. But the idea of being a ‘consummate athlete’ to you might mean that you can run with your kids in a stroller to the playground, lift them up to the slide, play on the monkey bars, and jump around a bounce house with them at a party. Because the skills, movements and practices that can take someone with already decent fitness to the next level can also help make someone totally new to exercise and activity quickly gain competency.

Anyway, check it out—the first three episodes are live, featuring a couple of getting to know you interviews with Molly and I (and some cool stuff you didn’t know about us before), plus our first guest, Ryan Leech, the amazing Norco trials rider turned coach/yogi (but still crushing trials).

Also, please let us know what you think and any ideas for improving the podcast (we’re new at this!) or ideas for who to have on the podcast.

The Consummate Athlete Podcast can be found on iTunes or for download for Android and other services.

Show Notes at ConsummateAthlete.com