Anyone up for capturing 3 attempts to establish a 10sec peak power (wattage) on the C2 bike? I messed with it today, damper 10 and got 1113, 1155, 1355 (200# on the dot this morning) Interested in male / female scores - even better if you include BW so I can get a watts/kg read. I’ll report all the data back here.

For the last few months, I’ve been paying closer attention to how I spend my programming time and I’ve been trying to answer one simple question: What task or problem eats the most time? The more I paid attention to what I was doing, the more I noticed it wasn't high-level planning or deciding whether to progress an athlete or pull-back. It was rebuilding things I’ve already built! Writing a week without a well-defined mesocycle or template immediately turns it into a crippling blank-page exercise. Then I find myself trying to invent a new week layout or progression for a problem I’ve already solved dozens of times. Sometimes this is because the solutions I've built aren't organized well enough to find and sometimes because I'm focused getting the week layout right rather than building the actual week. The physical process of building the program often takes significantly longer than deciding what the program needs to accomplish. Reading an athlete’s feedback, understanding how they’re adapting, and deciding whether to continue progressing, back off, or make a structural change takes time. However, that’s also the part of the coaching process where we deliver the most value to the people we're guiding, so I'd rather focus my time there than re-typing the same solution to a problem over again. The distinction I keep coming back to is this: Individualized coaching doesn’t require inventing a new solution every week. It requires: - A well-defined plan - A library of proven progressions - Clear rules for selecting and adapting them - Enough attention to athlete feedback to know when the plan needs to change Interestingly, I looked back through several of my mentorship conversations, and this same problem appeared over and over again. The most common recommendation I’ve made to other coaches is to stop programming from a blank page and start building a searchable library from the work they’re already doing. Write it once, save it in a place you can access it again, organize it, then adapt it for a client's unique situation.

Link to episode: https://open.spotify.com/episode/58RcBDhlQyaHWZmEiplvfv?si=m1Vy5ZPgSXSkwIgPZRRKhw @Ryne Sullivan and I have started back to recording some podcasts! We've got a new name, but hopefully the same great content each week. This week was episode-2 and we touched on all things revolving around competing in the off-season. I also gave a preview of some data crunching I did post-CF Games - more of that to follow in the coming weeks! We're always looking for new topics to discuss - leave a comment on this if you have ideas for the upcoming weeks! -Kyle

Hi Coach, How can exhalation and the function of expiratory muscles be improved using isocapnic training?