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    Fitness

    The Knowledge by Wahoo

    Knowledge is Power. For endurance sports like cycling, running, and multisport the more you know about your training the more goals you will reach. Training can be complicated and sorting through all of the training information out there can be daunting but it does not need to be.

    The Knowledge is a new podcast from Wahoo. It provides straightforward, science-based, useful information from world-class experts to help endurance athletes maximize their performance. Sports scientists Neal Henderson and Mac Cassin discuss a single training topic in each episode and provide key takeaways to apply to your training.

    Listen and subscribe to The Knowledge podcast for all your training information.

    Advertise
    • Apple Podcasts
    • Google Play
    • Spotify

    Latest Episodes:
    Legal Performance Enhancing Supplements that Actually Work Part 3 - Caffeine Sep 30, 2022
    Show notes

    In the third of our four-part legal supplement series, Jeff and Jinger discuss the proven science behind Caffeine. You’ll learn what it does to you, how much you might want to take, how long the potential benefits last, and what to watch out for. And did you know it might help you burn fat more efficiently? All that and more in this episode of The Knowledge.

    **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-episode-part-3-caffeine-legal-performance-enhancing-supplements-that-actually-work-part-3-caffeine/19941


    Legal Performance Enhancing Supplements that Actually Work - Part 2 Sep 23, 2022
    Show notes

    The world of supplements is full of amazing - and dubious - claims. It can all be pretty confusing. So in this second of our four-part series, Mac and Jinger discuss the proven science behind Creatine and Beta-Alanine. You’ll learn what they’re good for, how and why to use them, and who can expect the most benefit from them. Oh — and if you’re vegetarian or vegan, you should pay particular attention to this episode!

    **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-part-2-legal-performance-enhancing-supplements-that-actually-work/19701


    Legal Performance Enhancing Supplements that Actually Work - Part 1 Sep 23, 2022
    Show notes

    The world of supplements is full of amazing - and dubious - claims. It can all be pretty confusing. So in this first of our four-part series, Mac and Jinger discuss the proven science behind Nitrate and Sodium Bicarbonate. You’ll learn what they’re good for, how and why to use them, and who can expect the most benefit from them. Oh — and why you might not want to use mouthwash before drinking that beet juice.

    **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-legal-performance-enhancing-supplements-that-actually-work-part-1/19670


    Pre-Race Anxiety: Why You Get it and How To Use It Sep 16, 2022
    Show notes

    Whether it’s the world championships or your local village time trial, it’s perfectly normal to be anxious before a big event. But can you use that to your advantage? Neal and Mac examine the physiological and psychological factors that make you feel nervous when you have to perform. With that understanding, they then go through a series of specific techniques you can use to help you manage and channel that energy in the right direction.

    **Learn more:**

    https://www.wahoofitness.com/blog/how-to-use-positive-self-talk-to-boost-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-pre-race-anxiety-why-you-get-it-and-how-to-use-it/19595


    Critical Cycling and Strength Techniques for Knee Health Sep 09, 2022
    Show notes

    Jeff and Dr. J are back again with some fun facts about knee health. They will discuss in this episode the three primary things that they want you to walk away with. #1 an understanding of the knee anatomy, and biomechanics. #2 the importance of setting your bike up correctly. And #3 cycling techniques as well as strength exercises that you can do without any equipment to maintain knee health, improve it, and keep them happy.

    **Learn more:**

    https://www.wahoofitness.com/blog/cycling-knee-pain-pedal-solutions-common-knee-issues/

    **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-critical-cycling-and-strength-techniques-for-knee-health/19509


    Workouts to Help You Climb Faster Sep 02, 2022
    Show notes

    No matter who you are, you can climb more quickly. In this episode, Neal and Jeff look at the physiological demands of climbing and why it’s about a lot more than a steady state effort. After discussing broad workout types to get you up hills faster, they recommend specific SYSTM workouts based on the types of climbs you’re targeting. They also look at how to use virtual climbs on RGT to experiment with gearing, how body position on climbs changes muscle engagement and how cadence plays a role in climbing speed.

    **Learn more:**

    https://www.wahoofitness.com/blog/the-difference-between-how-the-pros-climb-in-the-tour-de-france-and-how-amateurs-should-tackle-long-climbs/

    **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-workouts-to-help-you-climb-faster/19446


    Techniques to improve breathing efficiency Aug 25, 2022
    Show notes

    Mac and Jeff look at how breathing works, why kids and animals are the only ones who really breathe properly, and why you’re probably not breathing as efficiently as you could be. After taking you through a breathing exercise to help you get a better sense of how you breathe, they share some thoughts and tools that can help you improve your breathing efficiency.

    **Learn more:**

    https://www.wahoofitness.com/blog/by-the-numbers-what-is-vo2-max/

    **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-techniques-to-improve-breathing-efficiency/19399


    Answering your questions from the Wahoo X Forum Aug 19, 2022
    Show notes

    We asked you what questions you had for our Sports Science team and you sent them in by the truckload. So Neal and Mac picked out some of their favorites, sat down, and share the Knowledge you need to make the best decisions about your training.

    Whether to pick a three/one or two/one training plan structure

    How to get back into a training plan when you’ve missed a week or more

    Whether the sport you did when you were young have an impact on your cycling later in life

    How to reduce or prevent lower back pain

    How, when (and when not) to modify a workout when you’re feeling good or bad

    The best training for weight loss

    Why workouts without, say, specific AC or MAP targets can still drive MAP improvements

    **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-friday-knowledge-episode-answering-your-questions-from-the-wahoo-x-forum/19360


    Hot Stuff: How to train and race in the heat Aug 15, 2022
    Show notes

    It’s not easy to be at your best when temperatures are high. Mac and Jinger share some of their favorite strategies to prepare for, perform in and recover from those extremely hot days. Whether it's heat acclimatization training or why you should stuff an ice sock under your jersey, you’ll learn the science behind the techniques and which might be best for you.

    **Learn more:**

    https://www.wahoofitness.com/blog/everything-know-heart-rate-training/

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

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

    Have questions? Please ask us here!


    Cycling in Rwanda and the Adrien Niyonshuti Cycling Academy Aug 11, 2022
    Show notes

    In this special episode, Neal and Jeff talk to Adrian and Hubert from the Adrien Niyonshuti Cycling Academy which is driving for more inclusivity in cycling and creating new opportunities for African-band riders. Together they explore the challenges facing these athletes, how technology is helping them close the gap to traditional cycling nations, the pathways they're creating for young athletes, and why cycling is exploding on the continent as they get ready to host the Road World Championships in 2025.

    **Learn more:**

    https://www.wahoofitness.com/blog/ask-experts-train-hills/

    **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/special-episode-50-african-cycling-the-amani-project/19307


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