https://www.humanengineering.ca/blog daily 0.75 2022-12-20 https://www.humanengineering.ca/blog/perfect-is-the-enemy-of-progress monthly 0.5 2022-12-20 https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/b45baced-99c0-466b-b6c9-282e794e5c01/Screenshot+2022-12-20+07.26.43.png Blog - Perfect is the enemy of progress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/2a5784de-9c51-4077-a751-700e04eaae39/never+make+a+plan+when+you+are+motivated.jpeg Blog - Perfect is the enemy of progress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/b8a1f0f9-6d08-4a34-b2b0-153ff97b6980/rubber+duck+programming.jpeg Blog - Perfect is the enemy of progress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/850f9503-6539-4cb2-b0e9-ad01923e97c3/rubber+duck+friend.jpeg Blog - Perfect is the enemy of progress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/f366192c-5ef4-42fc-a1b9-0d26a8500bfa/main+takeaways.jpeg Blog - Perfect is the enemy of progress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/3aaad110-ba97-4e50-a3eb-a742cbdbab3a/Screenshot+2022-12-20+07.31.17.png Blog - Perfect is the enemy of progress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/766d106f-a38b-40d6-bbb6-0955c4d9a882/70%25.jpeg Blog - Perfect is the enemy of progress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.humanengineering.ca/blog/the-holiday-training-blitz-good-idea-or-good-way-to-crash-and-burn monthly 0.5 2022-12-14 https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/8526c663-fa3d-426a-8332-15de9eba52f8/Screenshot+2022-12-14+07.51.59.png Blog - The holiday training “blitz” - Good idea or good way to crash and burn? - Make it stand out The overall training effect is lower after doing a spike and recover versus maintaining a consistent level https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/1671022838169-XCDGNLELIBU813T8OSNK/unsplash-image-pmtllkyavOk.jpg Blog - The holiday training “blitz” - Good idea or good way to crash and burn? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/22696143-ff09-4c08-b9e0-c06e39d45a95/Screenshot+2022-12-14+07.43.26.png Blog - The holiday training “blitz” - Good idea or good way to crash and burn? - Make it stand out Variable training stress with 3 weeks of building from 85-105% of the maximum recoverable volume then taking a recovery week at 70% https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/1671022905205-49P903GBJAUOHMC52FKG/unsplash-image-Gx1raEg_3Zw.jpg Blog - The holiday training “blitz” - Good idea or good way to crash and burn? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/1671022636864-5OI7210SL8DZ8T73HZLL/unsplash-image-5HqtJT2l9Gw.jpg Blog - The holiday training “blitz” - Good idea or good way to crash and burn? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/7546de1c-fab5-4ca3-bfe9-d2a2d81d7b9b/Screenshot+2022-12-14+07.38.25.png Blog - The holiday training “blitz” - Good idea or good way to crash and burn? - Make it stand out 2 sessions that are similar in length but the training stress (TSS) is very different) https://www.humanengineering.ca/blog/year-round-strength-training-for-endurance-athletes monthly 0.5 2022-09-21 https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/1663782994834-1IFPJPH2DLK5GF49HV42/strength+traing+5a.png Blog - Year Round Strength Training for Endurance Athletes - Make it stand out Option 1: 2 Easy gym sessions stack with the weekday intensity sessions and all the long endurance sessions are sport specific https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/1663783082288-GTIHEM1EE2LRO150KDKC/strength+training+5b.png Blog - Year Round Strength Training for Endurance Athletes - Make it stand out Option 2: 1 easy gym sessions stacked with the hardest interval session with 2 short warm up strength sessions before the medium endurance days https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/1663782397290-D6P1YEHP8YXVOZK9NQIR/strength+training+2.png Blog - Year Round Strength Training for Endurance Athletes - Make it stand out 2 moderately hard strength training sessions which are always after intensity days, with 1 long cross training endurance activity. Only 1 specific intensity session https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/1663782581690-B2FPK9ZZQP2HPVCWQLY8/Strength+training+3.png Blog - Year Round Strength Training for Endurance Athletes - Make it stand out 3 easy to moderate strength training sessions that are stacked with harder endurance days and fewer cross training endurance activities. 2 specific intensity sessions https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/1663782688148-H4MQVF85UCEUZYBVDP9Y/strength+training+4.png Blog - Year Round Strength Training for Endurance Athletes - Make it stand out 2 easy to moderate strength training sessions that are always after the hardest endurance days with 1 long endurance activity which can be specific or not. 2 specific intensity sessions https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/1663782304247-WGXEP3BQQS2RI9OL059I/strength+training+1.png Blog - Year Round Strength Training for Endurance Athletes - Make it stand out 3 moderately hard strength training sessions during the week stacked with hard endurance days, with lots of endurance cross training with other activities. Only 1 specific intensity session https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/1663783167941-YKRQX2UOPF3DULU1L2F6/strength+training+6.png Blog - Year Round Strength Training for Endurance Athletes - Make it stand out 1 main strength session with an easy strength session on the active recovery day and an extra medium endurance session on the weekend https://www.humanengineering.ca/blog/what-are-good-indicators-of-work-out-quality monthly 0.5 2020-12-29 https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/1609277153070-FALFO6FBMVKQUDOTIIB6/106272651_715024465948862_1813029072622292712_n+%282%29.jpg Blog - What are good indicators of work out quality Repeating the same strava segment can be a great way to automatically test improvement over time. It is important to keep variations such as the weather and riding in a group in mind. Its the general trend that is important rahter than setting a PR every ride. https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/1609277419245-SCCOUH02XMO4QST4WM33/132240498_1039870379841884_8210200889522244224_n.jpg Blog - What are good indicators of work out quality Many apps will track different general parameters for work out tracking, but it is also important to ensure that work outs are specific to you goals and not just rack up time or distance at random. https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/1609276947684-98TC3IK87ELYPDXVLPJL/118580579_3203955399718957_4089571043544500696_n.jpg Blog - What are good indicators of work out quality Body weight changes over time. While the variation from day to day seems random, the general tendency over time is in the reight direction. https://www.humanengineering.ca/blog/the-importance-of-structure-when-training-less-than-5-hours-a-week monthly 0.5 2020-11-24 https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/1606256775133-H759FB1HS4XDMA37ZL3T/Screenshot+%28122%29.png Blog - The importance of structure when training less than 5 hours a week https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/1606256210255-TP6Y5BLSIBR2SAR2U3N9/Screenshot+%28121%29.png Blog - The importance of structure when training less than 5 hours a week https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/1606257206985-4BPHWOSF7F25OJUXPS5I/Screenshot+%28102%29.png Blog - The importance of structure when training less than 5 hours a week https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/1606257152347-S52ZFNDYBXFBJBJLDPD1/Screenshot+%28100%29.png Blog - The importance of structure when training less than 5 hours a week https://www.humanengineering.ca/blog/structured-training-is-for-everyone monthly 0.5 2020-10-31 https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/1603936880562-C6YUO61RO505Y2FEAAOF/Screenshot+%28100%29.png Blog - Structured training is for everyone This seesion is completely open for the athlete to pick the activity https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/1603937594284-44IGCS0HKNG2AJ692IEG/Screenshot+%28101%29.png Blog - Structured training is for everyone https://images.squarespace-cdn.com/content/v1/5f8b5cc2560c2050a4a945d1/1604175519564-ZD0DGWSYT3LF2HKOCN5K/Screenshot+%28102%29.png Blog - Structured training is for everyone Here are examples of targetted but open sessions where the athlete has some liberty to pick how they want to spend the session, but with some guidlines. 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